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Post by dudesky1000 on Jul 19, 2014 18:30:31 GMT -5
WEEK 1 IN REVIEW:As if I haven't mentioned it enough-- this was the first week of my prescribed 16-Week Marathon training program! I will make it my business, for my own logging purposes, and for a resource to the entire forum for those who may be curious, to summarize each of the week's runs and my training progress. Monday: 5 Mile Regular Run as already described in the last post: "The journey begins! Not the idyllic start I dreamt of due to extreme humidity, and still slightly tired from last week's full running schedule, but humble beginnings leave lots of room for improvement! On the whole, not a bad start!" 5 Miles in 40:04 (8:01/mile).Tuesday: 5 Mile Regular Run AYF the 'AYF' stands for 'As You Feel', indicating that this run is a little more free in terms of the target pace, AS LONG AS the suggested distance is covered, and the perceived effort remains in the 6/10 area. In other words, this run is NOT intended to be a workout, but rather an opportunity to loosen up mentally, to slow down if necessary or even speed up if you feel that you can without working too hard. Whereas the regular Regular Runs are targeting a very specific kind of pace for the body to adjust to over time through repetition, these runs offer up some leeway in terms of the focus on pace and emphasizes the connection between mind and body. They actually recommend that you leave your watch behind so you will have no idea how fast you are actually going. Personally, I would still like the data afterward, so I made a compromise that I will still wear my watch, but leave my music behind and not look at my watch until the run is completed. Immediately after my first run on Monday, my leg started to bother me again, so I took this one as easily as I could. It was actually quite relaxing. 5 Miles in 44:44 (8:57/mile).
Wednesday: 6 Mile Regular Run I felt very fresh for about two miles. I thought that taking it easy on Tuesday would have allowed me some valuable recovery time, but I had no such luck. After two miles, my leg started to act up again. It was a pretty rough way back home, which unfortunately I was forced to run because I had only begun to feel the tightness after I'd already run all the way out! 5.8 Miles in 46:03 (7:56/mile).
Thursday: OFF I've elected to make my off days Thursdays for this training program because would prefer to do all of my workouts on Wednesdays with my Team Continuum friends. With the way my muscles have been tight lately, thank goodness for this day! I actually ended up getting work, so I ended up being on my feet for 12+ hours anyway. Ah, well. Gotta pay those medical bills when my leg falls off somehow! 0 miles and a lot of good catering food. Mmmmmm....Friday: Flex Day On these days, I have three options: an optional run at a tad slower than regular pace (this week it would have been 5 miles in 40-43 minutes), cross-training (which I will have to get very serious about very soon), or OFF. After getting off of work at 3am the night before, and had to report for more work at 7:30... I think you can guess what I chose. 0 miles and a big bowl of chicken wings. Mmmmmmm....Saturday: 10 Mile Long Run Due to the trouble I had with my leg this week, I was seriously debating whether or not to even attempt this run at all. The funny thing about my problem is that it has no impact on me in any way except when I am running, and even then, it only appears as an acute tug on my hamstring every once in a while, getting tighter and tighter as the run continues. After taking two days, off, I figured I would give it a shot, at least do 5 Miles and then decide if it was worth going for the rest. I was excited to train again with Team Continuum as I always do during these summer long runs---- but to my surprise, I was the only person there today! So it was just me and the coach, who, like you all have, suggested I see a doctor about my leg (I'm looking into my options). However, it is worth noting, that for the first 5 miles, which were all on a dirt path, I did not have any problem at all. Only when I started my second lap on the road, did it come up again. So, it seems like I'll be wise to stick to dirt paths as much as I can until I get this sorted out. He didn't seem too concerned about my continuing to run at an easy pace to get the mileage in, AS LONG AS I'm doing very focused cross-training on my weak spots frequently. In other news, I must be in really good shape aerobically, I didn't break a sweat today! Good to be back in Central Park. 10 Miles in 1:24:12 (8:20/mile).
Sunday: OFF Long runs in this program are always followed by Off Days, and I'll keep it that way thank you very much! I'm going to try to meet up with my old Kung Fu master who has a very good knowledge of Kinesiology and huge hands for a massage and evaluation on my leg. My guess, before I meet with him, is that my hips have become unaligned due to poor posture (a lot of sitting at the computer this summer) and that my hips, stabilizers and hamstrings, and legs in general, are extremely weak and cannot withstand the brute force of the paces I am attempting to run regularly. We'll see what he says, and hey, maybe a really painful massage will snap something into place! Will edit this with the results. I also attached a preview of next week's schedule. Fortunately, I have another day to recover on Monday and a pretty easy Thurs/Fri. Interval workout on Wednesday will be the first hard run of the season, and the long run will be 11 miles. The next week could have a major influence on my game plan this summer... to continue to follow the plan or to take time off completely to cross-train. Stay tuned. Attachment Deleted
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Post by dudesky1000 on Aug 11, 2014 18:09:54 GMT -5
So obviously I've fallen off the mark...again. I'll right the ship by posting a full update sometime soon, but the bottom-line for you guys is that not a lot of running has been done, unfortunately. Work and my nagging injury have hindered me, but thanks to some work in the gym and a lot of rest, I'm improving. And that's what this year is all about after all!
Oh and on a fun note, I did hit 600 miles since last August a couple of weeks ago. One of my goals was to have almost 1000 miles by now, but when I set that goal, I didn't realize just how challenging that actually is. I think I'll revise this goal based on my mileage since the start of 2014. It seemed kind of bizarre to measure it based on when I first got my GPS watch anyway.
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Post by dudesky1000 on Aug 16, 2014 17:06:18 GMT -5
Time to catch y'all up to speed (no pun intended of course). I am currently just wrapping up Week 5 of my 16-week Marathon Training program. It's been a pretty testing few weeks for my patience and my motivation. While I have been working on set more than ever, I have had to largely put my running on hold for two extensively aforementioned reasons-- I've been freakishly busy (can't complain of course, I'm makin' monayyy!!) and my leg injury has prevented me from running more than once in a blue moon. Without further ado, I'll point out some highlights from these last few weeks. WEEK 2 IN REVIEW:Monday: Flex Day XT my three options were a slow 4-mile run, a cross-training session (XT) which I opted for, and Off. Tuesday: 5 Mile Regular Run same deal as the other Regular Runs, though my tightness injury was resurfacing. 5 Miles in 39:14 (7:51/mile)Wednesday: Injured this was supposed to be a speed workout day, but based on the day before I didn't exactly feel like tempting fate. Also, I got called in for work. Thursday: OFF Friday: OFF Saturday: 11 Mile Long Run "Leg actually felt okay. I'm optimistic that with a little more cross-training and smart mileage, I can bounce back to where I was." 11.3 Miles in 1:33:52 (8:18/mile)Sunday: OFF
WEEK 3 IN REVIEW: Monday: Flex Day 5 Mile Regular Run so this might appear to be kind of confusing, and frankly it should be because in retrospect this is not what I should have done. My training plan gave me a flex day, which always has the option to do a run, but it's supposed to be a recovery run, which is not what I did at all. In fact, I logged my fastest Regular Run in the program to date. I actually did this so fast that NYRR sent me an e-mail alert telling me to slow down... I thought that was kind of funny definitely not proud of it though, I re-aggravated my injury. 5 Miles in 38:29 (7:42/mile)Tuesday: OFF now that I think back, I think the reason I did that regular run was because I knew I was going to have to work the next day, and when that happens, I can't run. So I just moved my regular run to Monday instead of doing it on Tuesday like usual. I was pretty sore if I remember, so this was a good thing. Wednesday: XT This day was actually supposed to be a Fartlek workout, but I opted for a gym session instead. Despite a massive performance at the Queens 10K, I haven't really had confidence in my speed since then. I've been very nervous to accelerate because of my injury, so I figured a Fartlek wasn't exactly a good idea. Better to work on the old glutes, hips and hamstrings. Thursday: OFF Friday: OFF more time off from injury. Saturday: OFF decided to take one more day before going for the long run. Sunday: 8 Mile Pseudo Long Run this was supposed to be a 12-miler but I just wasn't feeling it at all. Just couldn't get going out there. Confidence wayyyyy down. 8 Miles in 1:01:51 (7:44/mile)During the end of week 3 going into week 4 I decided that doing things halfway wasn't really cutting it. My injury was still bothering me, my motivation was at an all time low, and even my running form, something I take great pride in, was all over the place. It became very clear to me that my muscle imbalances were more serious and complicated than I thought, and my anxiety to re-aggravate my mystery leg injury was not only compromising my ability to run with decent form, but also my overall enjoyment of running as an activity. I had to decide to do up or shut up. As painful as it is to take a break, I took one and focused more on my cross-training to correct imbalances in my posterior chain. WEEK 4 IN REVIEW: Monday: OFF Tuesday: OFF Wednesday: XT again, this was supposed to be another workout day, more specifically Intervals but regardless of that itch to run again, I spent some time in the gym to cross-train. Thursday: OFFFriday: OFFSatuday: 7.1 Mile Regular Run this day was a test. My training plan had me doing a 13 mile long run, which I was very, verrrry tempted to go for, but after a few miles, I decided that it would be much nicer to call it a day after 7 miles than to run a half marathon. It didn't take much convincing once I actually started running LOL. There were fewer moments of tightness, but toward the end of this run something very interesting happened: I rediscovered my running form! Suddenly I wasn't feeling that same tugging tightness, and it was very encouraging. 7.1 Miles in 56:18 (7:56/mile)Sunday: XT my new gym routine seemed to be working for me, so I decided to do that instead of take the day completely off. WEEK 5 IN REVIEW: Monday: Flex Day 3.1 Mile Easy Run Felt good. This was a promising run. 3.1 Miles in 25:49 (8:20/mile)Tuesday: 5 Mile Regular Run Very windy and rainy, but a decent run. Getting back to where I was. 5 Miles in 41:24 (8:17/mile)Wednesday: XT Again, this was supposed to be an Interval workout. Having run the previous two days, without a hint of my injury, the last thing I wanted to do was risk a major setback by testing myself too soon. I once again worked on my hips, glutes and hamstrings instead. Something that I've come to learn is that old saying, 'train smarter, not harder'. It's kind of true for running. Thursday: OFFFriday: 5 Mile Regular Run AYF it's been a while since I did an 'as you feel' run. This one was supposed to be 6 miles but again, having had a pretty good week with NO sign of my injury, and a 14-mile long run the next day, I didn't want to do more than necessary, and my training plan hasn't exactly been taking all of my 'time off' into account. My legs were actually quite tired during this run from the cross-training I did on Wednesday. NYRR sent me a great quote from the late president Fred Lebow, and I think it is especially true: ""In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." 5 Miles in 42:21 (8:28/mile)Saturday (Today): 14 Mile Long Run So after some a couple of tentative weeks regarding my approach to long runs, I decided that this weekend I would try again. It's mid-August and I need to seriously start logging long runs. I am, after all, training for a MARATHON. And until today I hadn't run even past Half Marathon distance. Even last year, I ran a 20-miler, a couple of 18 and 16 milers, and I still crashed and burned late in the race. This year, my goal is to avoid that and follow through to finish in under 3:30:00. Will it be possible? I'm not sure. I think in sport anything is possible, but in running particularly it is very tough to overcome a time goal from an underdog position. You can't just 'play well' and use skills to get by. The human body can only be pushed so much on a given day. Today's long run was very tough for me. I haven't faced the central park hills since the Manhattan Half, and as I predicted, they absolutely shredded me out there today. However, I was able to grit my teeth and fight through! I was PUMPED at the end though because finally, FINALLY, I didn't have to think about my injury because I never felt it bother me. Overall, a very good day. 14 Miles in 1:50:26 (7:53/mile)
Sunday: Take a wild guess! OFF
Week 6 Preview Coming Soon...
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Post by dudesky1000 on Aug 22, 2014 22:01:41 GMT -5
16 Mile Run Update: This past Saturday was the first of the very challenging long runs-- the 16 miler. Normally, if I were to do this run in Central Park, I would do two laps of 5 miles, and one lap of 6, hitting the Harlem Hill only once, and the rolling mini hills all three times. Last year, I remember this run vividly. I felt pretty good on the day, and made a time goal of finishing this run in under 2 hours, as well as break my Half Marathon personal best, BOTH which I managed to do, something that was a pretty nifty accomplishment for that time in my training. This year, however, I decided to take on a different approach. No time goal, no course, target pace. 16 miles of meandering and keeping my RPE at a 6-7/10. Last year I was so spent after making my time goal that I actually managed to injure myself while STRETCHING with warm muscles. That's pretty tough to do. So this time around, I wanted to just get the miles in, run a path I was completely unfamiliar with, and feel like I had gas in the tank-- which was my downfall in last year's marathon. 4 of us-- My coach John Hirsch, who is an elite triathlete, two other very strong runners who could kick my butt hard in the Marathon for sure, and myself, meandered around the inner, less linear roots of Central Park, up to the upper west side, down the hudson river, and back around through Broadway. It was a true adventure! My fueling strategy was a bit different as well: instead of the usual Hammer Gel every 6 miles, I went ahead and took my first CARB-BOOM gel at the 4 mile point, very early on for a long run's first gel, to start digesting ahead of time. I was very pleased with the result. I didn't need another gel for the entire run, and never felt too bad. There is certainly something to be said about running a path you are unfamiliar with as opposed to something monotonous like laps of the same course. Your mind is not on the distance, and it's not pre-occupied with comparing your current pace to your past paces on the same route. Instead, you're thinking about the places you are going--literally and figuratively, and every once in a while you hear a BEEP and all of a sudden, you've cleared 10 miles!! It's something I'll consider doing for future long runs for sure. Total Distance: 16 Miles Finishing time: 2:05:42 Avg Pace: 7:51/mile This week is a self-assigned recovery week. Mostly recovering from the summer as a whole. I did a great 10k trail run filled with ups and downs last night, and today I'll probably hit the gym. Long run will be on the East River this week, by myself, and I have yet to decide the distance on that one. I'll probably meander around for an hour and a half, to break the monotony, so I can hit my regular routes in September and make it a very focused month of training. When I go back to central park, next Saturday, it's the awful 18-miler. AKA my least favorite run of the training season. Help me! Until next time!
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Post by dudesky1000 on Sept 6, 2014 14:32:53 GMT -5
BRUTAL 18 Miler today. Will update soon.
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Post by arsenette on Sept 6, 2014 15:07:40 GMT -5
Yeah weather is not helping.. it's an armpit around here.. You aren't too far away from me. Be careful.
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Post by dudesky1000 on Sept 25, 2014 22:56:54 GMT -5
Once again, I promise an update. Once again, I fail to deliver. Sorry guys! There is so much going on in my life, and while running is nice, I have been spending a lot more time on my filmmaking this semester. That's my career and that's my first passion, and I'm even directing a film this semester, so all of the energy that I'm not spending on that is left on the roads of Central Park and the East River. My last month of training has been perhaps my most successful yet--following the brutal 18-mile run in the last post, I had my first ever successful back-to-back 20-Mile training runs, both serving as a major indicator of my fitness going into this year's marathon. On Wednesdays I have continued to do hard workouts, such as Tempo runs, Intervals, Hill and Trail workouts, but other than those and the Saturday long runs, my training has been next to nothing other than the occasional two-hours of tennis with my brother after he gets off of work on the odd weekday. The good part about my decrease in overall volume is that I've managed to avoid the overuse injuries that have plagued my last couple of summers that surface at about this exact time of my training season. The potentially bad part is that my coaches are convinced that I will burn out during the marathon if I try going at my new, faster pace on race day. What they're saying is absolutely right. I haven't put in the mileage to be able to build the stamina needed to maintain that pace on low energy. So I'm considering a very different strategy this year. More on that later. For now, the year of improvement continues this weekend at the Bronx 10-Mile, a race that I have been heavily anticipating for some time now. The competitor in me has been itching for a race, especially after my great result in the Queens 10K. I've been doing a lot of conservative, controlled long distance running and am curious to see how I will take on this new, quirky distance. 10 Miles is not quite the endurance test like a Half Marathon, but on the other hand it's not a fight from start to finish like the 10K. The course, from what I can tell from the map is a simple out and back. 5 miles one way, 5 miles back! It's up Grand Concourse, a loooong road that stretches beyond 5 miles, and as for hills, I have no idea what to expect. Hopefully not too many of them! As for my expectations and goals, it's pretty simple: give it my best shot, have fun out there, and put up a good first time for this new distance. Just like Queens, I relish the fact that this is the first time I'm running this course, and it's going to be a very new and exciting experience to do a 10 Mile race. I'm really curious about what the crowds will be like in the Bronx. Last year during the marathon, I distinctly remember the crowds being kind of sarcastically demoralizing...not exactly the best kind of motivation when your legs are dead LOL. My measurable goal (because I always believe it's good to have at least one) for this race, along with all of the other races and distances I do for the first time, is simply to defend my bib number. This time around I've been given the palindrome bib number 1881. I was a little surprised that I moved down from my last race (bib was 1866 and I finished 254th), but of course that was a shorter race and a smaller field. Regardless, I feel that my chances of placing above my bib number are good and hopefully with a few more good results I can break 1500! A dream time goal would be sub-70 minutes, but that will be pretty difficult to achieve unless I have a really good day. Don't run away yet from this blog yet! I promise to report back after the race Wish me luck!
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Post by arsenette on Sept 26, 2014 1:09:34 GMT -5
Good luck! Having two passions is a difficult balance so I feel ya! I loved filmmaking when I was in college so having not had the health to continue that I am supporting your endeavor in trying to make that your life. Good luck with both and let us know how things go when you can!
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Post by dudesky1000 on Sept 27, 2014 17:11:47 GMT -5
Good luck! Having two passions is a difficult balance so I feel ya! I loved filmmaking when I was in college so having not had the health to continue that I am supporting your endeavor in trying to make that your life. Good luck with both and let us know how things go when you can! Thanks! Yeah, it's very difficult, but at least I can say that I've got two things that I really enjoy doing, and if one isn't going particularly well, I have the other to fall back on. So for that, I'm very thankful. When both are going well, that's the best I can ask for!
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Post by dudesky1000 on Sept 28, 2014 19:13:15 GMT -5
I could really use a massage. The full race report will appear here later, but for those curious of the results, I've updated the first post in the topic. It was a really, REALLY great race!
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Post by dudesky1000 on Nov 1, 2014 11:12:13 GMT -5
*Looks at calendar* Hey, that's funny, looks like the race is tomorrow! Wish me luck.
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Post by arsenette on Nov 1, 2014 11:19:15 GMT -5
Oh sweet! I totally forgot! Good luck it's supposed to be pretty crappy and cold tomorrow.
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Post by dudesky1000 on Nov 1, 2014 22:05:12 GMT -5
Yeah, I've totally forgotten too! I've been focusing on my film--still doing some final casting as of tonight instead of getting sleep for the race. Good thing we get an extra hour tonight! This time I promise I will give a full race report, no matter how busy I might be! Forecast says it will be HORRIBLE out tomorrow...horrible for waiting for the race to start, but not too bad racing conditions. Let's just hope the wind is coming from behind me! My time goal is 3:30:00, which would be a 19-minute improvement over last year and rounds out to be just over an 8/mile average. Let's see if I can pull it off. It'll be very tough, but I will try my best. I certainly won't be too bummed if I miss it, considering my training has been spotty in recent months with the exception of some great 20-mile runs. We'll see what I have left in the tank!! GAMBATE!
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Post by dudesky1000 on Nov 2, 2014 20:38:42 GMT -5
Attachment DeletedThe results are in! Brutal conditions today. Glad I broke last year's record, let alone 3:40! My time ended up being 3:38:54, an 11-minute and 5-second improvement over last year. This was the year of improvement, after all, not the year of conquest. That'll come sometime in the future , but much development is still needed in my stamina and endurance in order to succeed in the marathon. Both years, I have felt like death in the final 10K. Was relieved to finish, honestly Super excited about placing well in my age group (Male 20-24). It was a pretty stacked field of over 50,000 runners today! Even the elites had trouble out there, the winning time was the slowest since 1995. Full update, yes there will be one, will come sometime later this week, if not next week. Until then, WOOOOOO
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Post by arsenette on Nov 2, 2014 21:32:35 GMT -5
Congrats! now.. GET SOME SLEEP! LOL
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Post by dudesky1000 on Nov 3, 2014 18:25:52 GMT -5
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Post by arsenette on Nov 3, 2014 18:56:36 GMT -5
Well hello there happy finisher!
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Post by dudesky1000 on Nov 19, 2014 14:20:28 GMT -5
I'm so pissed, I had all but finished writing the complete post-race report, but while I was out in class, my computer decided to do a system update on itself that required a restart and I lost EVERYTHING.
...I will get to this soon, but for now, you guys can look at the updated first post in the thread, with updated personal bests and results. I'll be writing up a final assessment of the year next month, as I head into next year--it took me a couple of weeks, but I'm back on my feet and feeling inspired to continue running in 2015...and registration has already opened for the first two major races next year!
Looking forward to sharing it with you, and to keep fighting on.
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Post by arsenette on Nov 19, 2014 20:52:14 GMT -5
Gaaaaaaaaah been there before... Hope when you are less upset you can rewrite it. Thanks for the updates!
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Post by dudesky1000 on Nov 21, 2014 22:36:35 GMT -5
BRONX 10-MILE 2014 RACE REPORTI've owed this one for some while now, and I'm still bummed out that my whole marathon post got wiped, so I'll start with the report for this race, which was long overdue, haha. Normally I wouldn't go so far back as this (this race was in September) but this one actually happened to be pretty significant for me so I wanted to say a few words about it. First of all, barring the marathon itself, this might have been my favorite race of the year. 10 Miles is a very fun distance. It's a great test of speed and stamina that's just that little bit more epic than the 10K. You don't have the security of knowing that you'll be done in less than an hour (unless you're sonic the hedgehog or the winner of this race), so you have to be a little more careful, but you also don't have the dread of those last few miles of a half-marathon. It's kind of over before you know it...if you played well! The conditions were essentially perfect, if not a little on the warm side, for a race like this. The course was basically a sweet flat run up Grand Concourse in The Bronx, around a park, and back. The crowds were admittedly sparse but really active at the start line, where none other than the father of hip hop himself, DJ Kool Herc was spinning some select vinyl. It was a great balance of being able to focus my energy on my running, and then having just enough distraction from the crowds at the half-way point and second half to give me a boost when I needed it. I came into this race around the peak of my marathon training...which honestly wasn't a lot of training except for long runs and speed work-outs (the bare, bare minimum), but it was appropriate enough for this distance. As a result of my... 'lack'... of training, I came into this race pretty fresh! My goal was (as always with any new distance or course) to just give it my best effort and have fun, and to defend my bib number (1881 for this race). I set an arbitrary time goal of 1 hour and 10 minutes--more wishful thinking than anything, but it helps me to have something quantitative that I can track during the race. Something to give me some focus. To keep a long story short, I just had a really, really good day. One of those times where everything just 'clicks'! It's a glorious feeling when the stars align like that. My fitness, my morale, the conditions and the support I had from my family that day all contributed to my ability to hold on to a pretty fast pace for my standards, an average pace of sub-7 minute miles. I not only shattered my time goal, but I placed the highest ever in one of these 5-Borough Series races, 230th overall out of almost 10,000 finishers--let's say I was pretty freakin' stoked! I think I probably get too excited about these numbers, that's not what it's really about after all, but it's hard to deny that the competitor in me loves looking at these statistics, especially to measure progress. I was once the little kid you didn't want to play a board game like Monopoly with--I was a ruthless one! One funny anecdote that's worth sharing is that I actually gave my family a bit of a scare; recently, in these 5-Borough Series races, NYRR has implemented a new scoring system that places the timers (the little devices that record your official splits and track your position throughout the race) on the back-side of our bibs. In the past, the timers were on little tags that we were made to attach to our shoes--but those were often problematic for obvious reasons (tags falling off shoes, tags not being laced correctly, people covering them too much with their laces, etc.), and the bib timers are far more consistent and accurate. NYRR has also implemented a 'track my runner' app that allows fans and family members to track their runners during the race, providing them with their real-time position, pace, and projected finishing time. Throughout the race, there are 'check-points' that we run through to ensure that we aren't cheating. Somehow--maybe this is why I finished so fast--I ran through the check-point undetected, and as a result I completely disappeared from the tracking app that my mom and brother were watching during the race--to them it seemed like I disappeared into thin air! AKA collapsed somewhere, which is always a possibility in these races. I am sure that I ran on the right path...I was next to hundreds of other runners and there wasn't really anywhere else to go, but for about a half-hour, I put my family through a little bit of a frenzy! And then abruptly it showed that I finished after I crossed the finish line, which was kind of weird. Woo! I assure you, there was no hospital visit after this race! I will definitely look forward to this race next year--it was a blast! Bib Number: 1881 Overall Place: 230th out of 9,592 finishers Official Finishing Time: 1:07:59 (6:48/mile average)
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