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.

Cadence on 4M PR.png
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.

 

 

2016 – A Year of Bests, or Near Misses?

This post is mildly scatological, so apologies in advance. If you’re squeamish, give it a miss.

Today was the New York City Half Marathon, and I was running it for the 3rd time. In 2014, I managed my first ever sub-two hour race at this event by two seconds (1:59:58) but since have only come in under that time on one other occasion, despite being a much more experienced runner now than I was back then. Today I was planning to at least score a Course Best and perhaps have a go at my PR at this distance, which stands at 1:56:07

I started the day incredibly tired, and my stomach felt ‘not quite right’, perhaps due to a slightly poorly judged Chipotle on my lunch break yesterday, but I managed my coffee and some breakfast and managed to stay reasonably warm hiding in the subway at 59th St until the last minute.

The first few miles also went well – I needed a 9:07 or so per mile to hit my target. Mile 1 was a nice warmup of 9:26 followed by an 8:39 and 8:56 (on the uphill in Central Park). But then the stomach cramps hit me(!) If you’re a runner and know what that’s like, you’ll need no further details, but if you’re not and you don’t, just take my word for it that it feels terrible.

Somewhat amusingly (read that again with your ‘dripping sarcasm’ voice), New York Road Runners decided for reasons only they will ever fathom, not to put any porte-potties on the west side of New York’s central park. So from mile 3 to mile 6, there is no bathroom.

Now you might think this would make you run more quickly (as is often remarked and joked about amongst runners) but for me at least the opposite was true. I was too tense and too uncomfortable so my pace slowed to 9:12 and then 9:24 for the next two miles. Finally just before mile 6, an oasis of Royal Flush ports-loos beckoned, and I took my break.

Stopped Off for a Whoopsie

Three minutes later I was off again. I felt so much better, and cranked out six sub-8:42 miles (8:32, 8:18, 8:41, 8:36, 8:36, 8:28) and for those 6 miles caught and even overtook (for a short while) the 1:55 pace maker who was running around 8:46.

In the very last mile, I dropped to 9:17 and the last 400 meters took me 2:17 (in my track repeats training I can often do these in 1:48). The tank was just empty, and so I crossed the line in exactly 2:01:00… the three minutes I lost, plus the prior 2.8 miles at 9:xx almost certainly cost me a course best, and perhaps a PR given I was chasing the race for 6 miles faster than planned, or I had trained for.

However this does give me great hope for beating my other records this year. A 4 mile “Run for the Parks” race is in a few weeks, and I’m looking to beat my PR which is 34:22. The Brooklyn Half Marathon is in may, where my course best is 2:00:11, but I really want that PR in my home town race, and then there’s the Red Hook Crit 5K, where last year I set my 5K PR with a 23:36 time, which I am also hoping to beat.

So this year with either be a year of records… or a year of excuses. Let’s see.

5K – Fred Lebow Cross Country

The 5K is often wrongly considered the “beginner’s” run, thanks to many fun runs and charity runs around the country being that distance. The 5K is actually one of the toughest races you can be in, if you actually race it. In the ideal 5K you are literally on your last legs as you cross the finish line, with nothing left in the tank other than sweat and spittle. If you find you have an extra spurt over the last 100 meters, you didn’t run hard enough mid-race, but if you cramp up and collapse after 3 miles, and don’t make that final 0.1, you ran too hard or just were not prepared. The 5K is literally 13- 14 minutes of agony, if you’re a serious 5K athlete.

Thankfully I am not a professional runner in the 5K category, so it won’t quite be like that of me, but the 5K is a great opportunity to stretch your legs and maybe just about get a PR. I don’t often run this distance, but have enough races under my belt now to know what to expect; good, bad and ugly.

My PR for 5K was this year in April, when I ran the Red Hook Criterium in 23:36 (7:36/min), on a flat road-course of 4 1.25KM laps.

My Red Hook Criterium Lap Times
My Red Hook Criterium Lap Times

The slowest race I have run, for which I still have the times, was in June 2013 when I struggled in New Jersey finishing in 31:28 (10:09/mile) in blazing heat having been grossly under prepared.

Tomorrow I am running the Fred Lebow 5K Cross Country race in t \he Bronx at Van Cortland Park. In 2013, I ran the same course in October 2013 in 28:12 (9:06), although I had forgotten my running shoes that day and ran in some very flat minimal Merryl shoes.

So, after a middle of the year lull, I am hoping to go out with a bang (I have a 4m race in 3 weeks as well) – I should beat my 2013 time fairly easily, but probably won’t get close to the Red Hoot Crit time given the hilly course.

CityStrides

When I started running seriously about two and a half years ago, I used a couple of apps to get me going. On my first run, I used Couch to 5K  because I need some help and guidance starting out, but I also tracked the run using MapMyRun because somehow it felt more public and because I love tracking progress of anything. 

So for the last 30 months or so, I’ve tracked every run I’ve ever done using this one app.

To be honest, I’ve found it very motivational and one of the reasons I’ve stuck with this other app and have been loathed to try any others, is because I like all of my history being in one place. When talking to other runners, they seem to all use different apps, whether Strava or RunKeeper or something by Nike etc. Well, a new website called CityStrides may change all that.

I found the site because they had been re-tweeting my workouts that get automatically posted by MapMyRun. The idea of it is to map out all of the streets you’ve run in a particular city, and track which streets you’ve run Vs the number of streets you still have to run.

Apparently I have run about 2% of Brooklyn’s streets

You can see what other people have run in their cities, and there is a leaderboard based on percentage of streets individuals have completed. Amazingly, the website actually imports all of your workouts from various apps and other websites. I don’t know every compatible running app, but MapMyRun worked, Strava apparently works and I think a number of others too. My import too most of a day, as it had hundreds of workouts to import, but it seemed to work flawlessly.

The idea is simple, seems fun, and having a look at the routes of different people in cities you know, or don’t, was good fun. There are a lot of quirks and minor issues with the site; searching is really painful, as searching for “New York” brings up every city in the state, and searching for “New York City” brings nothing, as does “New York, New York”… although Brooklyn was easy enough to find. Also finding friends, or people you know through affiliations like running clubs or other common attributes isn’t possible, and it doesn’t do anything like match you to people who run similar routes etc. Maybe there are privacy issues around doing this, but having the option to share and connect to people would be really interesting.

Not an App

There is no app, as far as I can tell (which isn’t a bad thing), and it doesn’t try and track your runs for you (you need another app to do that). Both of these things I think are positive, and the website works really well on mobile devices (at least on iPhone and iPad)

Looks good on iPhone

My hope is that the developer takes this idea much further. The back end of this thing must have a LOT of data, and that could mean a lot of really helpful information. Looking up routes with minimal traffic or road crossings (based on fastest average speed) or routes with hills or no hills, or with water fountains, or restroom facilities etc. The developer has tapped into a huge amount of information, and it looks like there is potential for this to grow in future.

On an iPad

Search Still Needs Work