What a Difference 3 Weeks Makes

It’s certainly true that it takes longer to recover lost fitness than it does to lose it in the first place. However don’t ever let that put you off getting back into the swing of things if you’ve let your fitness regime slide and are worried about how long it will take you to recover most of it back. Let’s take a look at two 8-mile runs I did; one on Nov 6th (the day of the NYC Marathon) and one today a mere three weeks later.

The TLDR; version of this is that on Nov 6th, I ran 8 miles @10:04 min/mile for a total time of 1:20:37. On Nov 27th I ran exactly the same course in 1:16:23 @9:32 min/mile, which is just shy of my regular long run speed. The temperature was more or less the same (46 degrees today and 52 on Nov 6th) so that wasn’t really a factor. What was a factor was the average weekly mileage for the 4 weeks prior to the run. My average before today was 28.8, whereas my average prior to Nov 6th was 13.7, so less than half.

So here’s a breakdown mile by mile. After starting at more or less the same pace, 3 weeks ago I had to back off that pace quickly and never recovered. Today although I slowed slightly to a steady pace, I was able to maintain it for most of the run.

8-miles-v-8-miles
On Nov 6th I’m struggling to maintain my usual long run pace. On Nov 27th, I’m almost back to my usual training run time.

Another thing I looked at was my heart rate. Today there was a glitch because my watch was loose for the first few mins so it looks like a spike, but even accounting for that my average HR was lower today, despite a faster run, than 3 weeks ago.

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OK, so this is hardly scientific, and it was only a training run based on how I felt like running. But the stats, and how I felt while running tell the same story, which is after three weeks of gradually increasing mileage after a few months of barely keeping up, seems to have made a big difference.

Nest week I have a 4m race, the final one of the year and my marathon qualifier. It’ll be interesting to see if it’s quicker than the 4m race I ran last week.

Happy running!

4m Race to Deliver

Two weeks ago I set out to reboot my running after a rather lackluster summer. After that post, I ran 17.5 miles the following week, and I’ve just completed 19.5 miles this week ending in a ‘race’ today. Upping my mileage slowly in readiness for the Fred Lebow half marathon in January is the current plan.

Today I was only hoping to finish within 36 mins, and given my evening runs have been in the 10 mins/mile range was pretty sensible. I finished in 35:08 which is a bit better than I’d hoped.

 

race-to-deliver
Fall Races are Best!

I’m back on track to complete the 1000km challenge (You Vs Year on the Under Armor App) and I have one more race in 2 weeks in Brooklyn, which is another 4-miler. My goal is to beat the 35:08 I got today!

 

Happy Thanks Giving All.

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Reboot. Restart. Marathon Day.

It has been five months since my last post, and I’ve had a somewhat indifferent summer of running and I’m heading toward a disappointing year. I set out with the best intentions and didn’t have the focus, will power or determination to see things through. My head hasn’t really been straight in regards to many things this year, perhaps I am falling into a mid-life crisis of sorts, but my running is definitely one area I thought I’d persevere. But I didn’t.

It all started reasonably well with 5k and 4m PR’s back in April… but I didn’t push hard enough in the Brooklyn Half Marathon to get my PR (course best but 3 mins short of my half PR). My Queens 10K was respectable, but again short of a PR I set in 2014 by about a minute. After that, I’ve done nothing special and frankly barely keep up the weekly miles to stay still – I’m struggling to maintain 10 mins miles.

Even the relatives easy You Vs Year challenge on MapMyRun / Under Armour challenge is now something I could miss out on. I’m barely 40km ahead of schedule, whereas at one stage I was 200km ahead.

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Just staying ahead of the baseline!

In the first half of this year, I averaged 16 miles a week (no a lot, but enough to maintain a point of fitness). In the second half of this year, I’ve average barely 8 miles per week. Not nearly enough to meet the goals I set out to achieve.

So what now? Well today is NYC Marathon day… I am going out for a run right now, will target 8 miles (a well known course I do) and take a look at my time and statistics Vs other times I have run that exact course, and see what I can do to pull things back into shape in the remainder of the year. I’ll be right back, after that run…

…back! So after a puffing 8.01 miles @ 10:04 pace, I actually feel a bit better about things. First of all, being able to run 8 miles non-stop after a pretty atrocious few months of barely keeping in touch with running, is somehow hugely motivational. My body seems to be telling me, I’m still hanging in there with you!

I have two 4-mile races coming up in the next 4 weeks, the first on Nov 20th and the second on Dec 3rd. It would be great to end the year on a high and set some new goals for 2017.

Also, yesterday I completed my volunteering for NYRR, which means I am on target to be eligible for next year’s NYC Marathon as well as running all of the major Borough Races; Fred Lebow Half, NYC Half, Brooklyn Half, Queens 10K, Bronx 10m and Staten Island half.

Onward and upward…

The Brooklyn Half Marathon – No PR!

It’s almost a week since I ran the Brooklyn Half marathon for the 3rd consecutive year, and if I am honest, I was really hoping I’d beat my half marathon PR of 1:56:07 after getting 2016 PR’s at 5K and at 4 miles. Although I did beat my course record from 2014, I missed out on a PR, and by quite a margin. 1:59:08 was my official time, a full three minutes short of my PR. I’m pretty disappointed, although perhaps it’s fate that I’ll have to beat this record at Staten Island in October, which is where I set it in the first place.

I am no 100% sure why I missed it by such a margin, but looking at the data my Garmin captured, it looks like it was a case of setting off too quickly.

All the way until mile 7, I was more than a minute ahead, and even at mile 9 was still 20 seconds ahead (although my GPS was buzzing a little before the markers at this point, as I was probably not running the most optimal route). Looking at the table below, getting this extra time at the start may have cost me later on.

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This is exactly what not to do in a race…

At mile 9 I’d fallen behind for the first time, and never got my pace back under 9mins/mile. By that time, I had planned to be running @ 8:40/mile or faster for the remainder of the race.

What’s quite interesting is looking at my stats from my watch at this point (below). I can see that although the race starts downhill (which should be easier), it’s also now on a straight with less crowding, what happens is my pace slows and at the same time my heart rate actually increases. I could understand if my pace simply slowed through tiredness, but my HR goes in the other direction indicates a lack of conditioning and readiness, which I wasn’t expecting. Or simply that banking almost 2 mins of time at mile 4 was a terrible idea! Yes… probably that…

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Here is what starting too fast does to you…

So, what now?

Well I have a 3.2 mile run on June 1st for the JP Morgan Corporate Challenge. I did this in 26:10 in 2015… so perhaps I can grab that PR instead!

2nd PR of 2016 – Red Hook Crit 5K

For the 2nd year running, my 5K PR has been set at the Red Hook Criterium 5K race, my official time was 23:21 beating last year’s 23:36 by 15 seconds. Five grueling 1000m laps, with a field packed with elite and sub-elite runners, I placed 208th out of 240 runners!

The Red Hook Crit is better known for its crazy cycling circuit, but in recent years the 5K has started to feature more prominently. This year the men and women ran separately. The men’s race was won by Abebe Sihine Mekuria in a breathtaking 14:45 (or 4:45 min/mile) with the second placed Jack Davies also finishing under 15 minutes with 14:53.

The women’s race was won by Zeineba Hasso Hayato in 17:36 and 2nd spot also under 18 minutes was Jennie Cohen with 17:59.

Last Lap
Closing in on the Finish Lane on Lap 5

So this is now officially the fastest 5K I’ve ever run, and 2016 is shaping up to be a good year for setting PR’s.

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3 races under 23 minutes

Next up is the Brooklyn Half. In 2014 I ran it in 2:00:11 just missing out of two hours, and my Half Marathon PR is still 1:56:07 on Staten Island in the same year. I should definitely beat my course record, although that PR might be a little trickier to get, given in 2014 I was at peak marathon fitness at that time.

Let’s see…

5K – Under 24 Minutes Again

Yesterday I ran the Eileen Dugan 5K at Brooklyn Bridge Park, finishing 28th out of 168 in 23:59. It was only the second time I’ve finished a race under 24 minutes, so I am pretty happy with it.

Brooklyn Bridge 5K
Just crossing the line, in 23:59.

My splits were decent, all under 8 mins with the middle mile the slowest. It took a good 5 – 10 seconds to get over the start line (which wasn’t clocked) so it was gun Vs finish. I was a good 23 seconds shy of my PR, but I have another 5K later this month so there’s a chance.

Brookyn Bridge 5K MMR
Decent Splits, pretty pleased with Mile 3

The race was won by South Brooklyn Running Club’s Ben Carter in 18:02 and the top women’s finisher was Serena Hunt in 19:59.

I haven’t ran a huge number of 5K’s over the last 3 years, but looking at my finish times, the last couple really have shown a big improvement in my speed, but I know I can do a lot more to improve this with strength and speed work, which I have seriously neglected since I started running.

5K Race Time and Pace 2013 - 2016
Gradual Improvement. Next race is the 2016 Crit.

This evening it will be a long slow 8-miles as I prepare for two up and coming races, the Red Hook Crit 5K and Brooklyn Half Marathon. The latter I am hopeful of a course best (I’ve never cracked two hours), as for the former, I am really hoping for a 5K PR.

Red Hook Crit 5K

So last year, this is the race I came 120th out of 135 runners, which I was very pleased about  as I got my 5K PR in some style, and the race had an incredible field, the winner crossing the line in 14:21. Yesterday’s winning time at the Brooklyn Bridge Park would have placed 40th, just to add some context. It was 4 laps of 1.25K each. This year it’s 5 laps of 1000m each, so to figure out how to break my PR, I need to work in Kilometers.

My time last year was 23:36 over 5K, which is 4:43/KM. So I am looking at doing laps quicker than 4:43. During my marathon training I’d quite often do 400m laps in about 1:50 but remember that feeling pretty tough – well this is 1:53 per 400m which for me is very fast. But I managed it once… all I need to do is manage it again and knock off 1 second somewhere!

Easy eh? I’d better get to the track…

First PR of 2016 – 4 Miles

Four miles is an unusual race distance. It certainly isn’t an Olympic distance, and there aren’t that many 4 miles races compared to 5K’s, 10K’s or Half Marathons, but in NYC there are several per year hosted by NYRR and others. I’ve grown quite fond of the distance; just being that almost extra mile longer than a 5K, you can’t go almost flat out like you do in a 5K but you don’t need to hold back as much as you do in a 10K, so it’s a pretty nice distance.

I targeted this race to be my first realistic PR for 2016, and I pretty much race the entire race as I planned, which is a great feeling. My prior PR was 34:27 in 2014, and today I ran 32:19, over 2 mins faster.

I’ve slowly improved from the first 4M race I ran in 2013 (see below). I had a dip in 2015 but overall it’s a pretty decent improvement from my early races to go from around 9:30 min/mile to 8:05 today.

4 Miles 2013 to 2016

Splits

Mile was started steady, I actually love a slow start, and in most NYRR races you’re in the crowds anyway, so panicking and flying off isn’t a great idea. I did the first mile in 8:15, which was a little quicker than I expected, but I felt great. Mile two I just kept my breathing the same, but increased my cadence slightly (which is pretty visible below) and completed mile two in 7:45.

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Cadence Against Distance. After passing the crowd in the first mile, I quicken my stride slightly.

Mile three was mostly a slight climb, and this is where I was glad I had not been going any faster, because although the hill had me gasping little, I never felt uncomfortable, and completed it 8:14, which was still way ahead of the pace needed for a PR.

Mile four felt like the hardest mile, but I ran 7:50 again, and looking back at my pace and HR, I can see it was the most strenuous, but no slower than mile 2 which felt pretty good.

So… finally some good running news after a pretty disappointing 2015. I have two more 5K’s in April and then the Brooklyn Half in May.

HR and Elevation 4M PR
GPS’s are never great at capturing pace as the satellite tracking is not always consistent. But the elevation and HR are accurate, so this makes interesting reading for me.