Runs from April 22-28, 2012, 32.43 Miles

April 23, 2012

5.09 Miles
52:32 Time
10:27 Pace

April 24, 2012

6.49 Miles
1:06:35 Time
10:16 Pace

I struggled a bit.  Timex was there, so I got to sample a watch.  I opted for the cheap $99 model.  It was neat it showed my pace as I ran and it seemed to be accurate.  How should I taper for my half?  How about no running Wednesday, 5 miles Thursday and    3 easy miles Friday?

April 26, 2012

5.09 Miles
53:22 Time
10:29 Pace

Nice and easy pace.  Felt good.
   
April 27, 2012

2.66 Miles
27:03 Time
10:10 Pace

Feeling good for my race.  I guess I will try starting out semi slow for the first few miles and then pick up the pace.  I sometimes get an energy boost.  With my last half I did a negative split. 1st half 1:05:58/9:53 and 2nd half 1:04:03/9:35.  The last two miles were both 8:57, my fastest miles. 50th time I did this route.

April 28, 2012

13.1 Miles
2:03:38 Time
9:24 Pace

The Verrazano/Shore Road Park Half, Brooklyn, NY

Official Time: 2:03:38/13.10 Miles/9:24 Pace (Prior PR 2:09:39, so I beat that by 6:01)
CardioTrainer: 2:03:04/13.27 Miles/9:16 Pace

CardioTrainer 1st Half 60:16/6.635 Miles/9:05 Pace
CardioTrainer 2nd Half 62:48/6.635 Miles/9:28 Pace

I finished 207/326 (Bottom 37%, last half was bottom 27%)
I finsihed 48/63 (Bottom 24%, Males 30-39)

Summary:

Great race. Low key affair with only 326 runners. It never really felt crowded despite the narrow course and I felt the weather was great. A little windy at times, but I never felt too hot or too cold in shorts and tshirt. I believe the temperature was in the 40s. Another aid station would have helped but I can't complain. I felt good for basically the entire race. I was trying get as close to 1:59:59 as possible and I feel it was a success, despite me initially thinking it was over before it began (see the full report.)

Full Report:

I honestly thought the race was over before it started. I chatted with two runners who I met on the subway who were going to the race and who swore the stop was the last one even though I thought it was a few stops before. We got to Shore Road at about 8:30, saw a very nice view of the Verrazano bridge and then realized we did in fact pick the wrong stop and we were about 2 miles from the start, which was suppose to be 9 AM. We jogged along, and I was carrying a bag with a change of clothes and some food, which certainly didn't help me run. Before the start, I was able to get the bib and do bag check and chat with a Daily Mile friend. (I knew it was her with her Miami shirt!) I also waited a few minutes for a Port O Potty but the race started before I could go and I figured I'd rather run with the runners at the start, which luckily didn't start until 9:10.

I went with the flow for the first few miles. I caught up with my friend and her posse and asked what she was pacing. She glanced at her watch and said 8 something and I surprised, I was worried I was going a little fast. I kept running at the pace caused it seemed comfortable and got to the first turn around in about 37 minutes (though based on my splits it looks it was a bit shorter than that) and then was hoping to get back to the start in about the same time. I turned around and felt a strong head wind and pushed along to get to the start. I guess the pros of loop courses is you know what to expect, though with such a straight course it can be psychology frustrating to see the start/finish area and still be almost a mile away.

I kept at it, felt good the whole race, even though my pace started to slip a bit. I didn't feel too beat up when I finished but I was super hungry. (I ate a turkey wrap and a Subway footlong within 3 hours of the finish.) I saw Christian and Melina, the two runners from the subway and they were pretty apologetic but I told them not to worry, I felt pleased with how I ran. I have heard a nice warm up run does help so no idea if the unplanned warmup helped or hurt me. I also saw Christian a few times during the race as well. Seems like friendly people.

 Other Notes:

Course description
Run 4.05 miles along Shore Park road and turn around and
run 4.05 miles back to the start/finish
Run 2.50 miles along Shore Park road and turn around and
run 2.50 miles back to the start/finish

Fuel Breakfast: smoothie, banana, GU (close to the start) (no coffee due to the rush to get to the start)
Fuel Race: two GUs, water/Gatorade, 1 package energy chews.

Splits:
8:44
8:56
8:30
8:54
9:12
9:49
9:42
9:18
9:27
9:28
9:39
9:28
9:27
2:30 (.27 Miles/9:15 Pace)
(Not sure, but the big drop after mile 4 turn around might be due to the head winds)

Spicy Kale and Split Pea Soup

This was so so.  I thought the spices would give it a nice flavor but oddly I didn't really taste the spices.  Maybe I overcooked this?  I was a little concerned about using opened vegetable broth that had been in the fridge for over 7-10 days (I thought it was unopened when I started to cook) but it didn't smell so I assumed it would be fine to use.

http://reciperenovator.com/special-diets/vegan/spicy-kale-and-split-pea-soup/

Runs from April 15-21, 2012, 32.8 Miles

April 16, 2012

5.34 Miles
51:24 Time
9:29 Pace

Saturday I completed my 100th week of running, or 100 weeks since I started logging runs, as some weeks were 0 miles.  I hit 2909 miles or 29.10 miles a week.  Can you find a pattern in my paces?  3/31 11.51 miles/12:04 pace, 4/7 14.19 miles/11.21 pace and 4/14 15.31 miles/11:08 pace.

April 17, 2012

2.66 Miles
23:12 Time
8:43 Pace

I did an IronStrength workout tonight before my run.  It was instructed by Dr. Jordan Metzl, a triathlete and author of the book "The Athlete's Book of Home Remedies."  He stresses getting your body stronger to prevent injury, as opposed to simply running properly...I think so atleast. The event was organized by the Greenwich Tri Club.

April 18, 2012

8.2 Miles
1:32:29 Time
11:17 Pace

I was able to pick up the pace a bit at the end.  First 4 miles, 46:10 or ~11:30 pace and last 4 miles 43:37 or ~10:50 pace.

April 20, 2012

5.09 Miles
53:10 Time
10:27 Pace

Nice and slow.  I ran with the Britta water bottle (maybe I will run with it in the half.)  I love the grip.

April 21, 2012

11.51 Miles
2:00:35 Time
10:20 Pace

Woo hoo!  Not quite as fast as when I ran this route in 1:58:53 (10:20 pace) back in December, but I can't complain.  I was hoping/dreaming to run this around 2 hours today.  Semi lucky 13th time I ran this route I guess.  Stopped once for water.

Italian Tofu Frittata

Apparently this is a super healthy recipe and it tasted pretty good.  I actually preferred the leftovers more.  Very healthy and a little bit of everything, and easy to make.

http://www.whfoods.com/genpage.php?tname=recipe&dbid=38

Here is a juice smoothie, carrots, kale, celery and probably other things...the onion gave it a taste that was too strong too drink.  I think I used too much.

Here is another juice smoothie.  Some carrots and the green is a from juicing a hot pepper.  Nice kick.

Runs from April 8-14, 2012, 38.61 Miles

April 9, 2012

5.3 Miles
54:16 Time
10:14 Pace

I guess I can call it a recovery run?  Tried to keep it slow and consistent, but I noticed my pace was all over the pace after the run when I checked my splits.  9:16 (downhill, we did the reverse route), 11:00, 10:45, 9:44, 10:24.

April 10, 2012

7.14 Miles
1:10:54    Time
9:56 Pace

The Waveny group did 100s on the track and some people lapped me twice.  On the way back to Waveny, I was able to keep up.  It was tough and the other runners looked effortless.  Jim, a coach who shows up, said I look better overall but I was overstriding at the end, whatever that means. I also have a cold, so I spent the rest of the day drinking liquids.

April 12, 2012

2.66 Miles
21:05 Time
7:56 Pace

Fastest run of 2012.  20:39 is my record for the 2.66 mile route, so I am not that far off.

April 13, 2012

8.2 Miles
1:31:18 Time
11:08 Pace

Nice day for a run.

April 14, 2012

15.31 Miles
2:50:21 Time
11:08 Pace

I seem to hit a slump in the middle, maybe from fueling or maybe hills.  Miles 1-5 and 11-15 took 54:28 and 54:40 (~10:54 pace) but miles 6-10 took 60:26 (12:05 pace).  Miles 13 and 15 were my 2nd and 3rd fastest miles (10:19, 10:27 pace).  CardioTrainer had total climb as .4 miles (hilly!)  Stopped 3 times for water and Gatorade and brought 2 packs of energy blasts.

Runs from April 1-7, 2012, 36.13 Miles

April 2, 2012

5.09 Miles
48:51 Time
9:36 Pace

I have to skip the running group tonight but I ran around this morning.  Felt good, had to stop for a bit when I hit a light and later had to dance around some cars pulling in and out of a gas station.

April 3, 2012

2.66 Miles
28:41 Time
10:47 Pace

No Waveny group but I did a Speed workout.  A little warmup, then sprint ~1 minute, walk ~1 min.  I say about a minute because I am not sure of an easy way to have phone do an automatic alarm every minute.  Felt good, though this did tire me out.

April 4, 2012

8.2 Miles
1:31:41 Time
11:11 Pace

My Nikes were mentioned in an article about the best athletic shoes.  It says  "Superlight Running Shoes: Superlight sneakers with a firm midsole can help you run faster."  Hope its true.
http://shopping.yahoo.com/articles/yshoppingarticles/854/best-rated-athletic-shoes/

April 6, 2012

5.99 Miles
1:03:54 Time
10:40 Pace

I need to stop eating those energy blasts when I am not running but they taste so good.  The "Ridiculously Photogenic Guy" is one the better running pictures I have seen. http://news.yahoo.com/blogs/sideshow/ridiculously-photogenic-guy-image-goes-viral-162340452.html

April 7, 2012

14.19 Miles
2:41:05 Time
11:21 Pace

Felt pretty good, though I wanted to quit around mile 5, Palmers Hill.  McMillan calculator says for a 2:04:59 half, long runs should be 10:34-11:34, so I guess I am doing semi ok for that goal.  Fuel-1.5 energy blast packs and 20 oz water.

Runs from March 25-March 31, 2012, 37.51 Miles

March 26, 2012

5.34 Miles
48:01 Time
9:00 Pace

One of my best ever for the group runs.  I didn't think I was going that fast, in fact some of the other runners who were ahead of me said they were going to take easy, maybe go 9:30-10:00ish pace.  I figured I was around 9:30.  Splits were 8:17, 8:35, 9:11, 9:28 and 9:46. I guess I can try to be more consistent.

March 27, 2012
       
6.47 Miles
59:48 Time
9:15 Pace

Another fast day.  Time for some rest and yoga, and then some slow runs.  Splits were 8:06, 7:56, 7:54, 9:56, 11:00 and 9:45.

March 29, 2012

8.2 Miles
1:33:27 Time
11:24 Pace

I took it very very easy.  I signed up for two more races, RFR and Hope in Motion, both 5Ks in Stamford.  One is in May and the other is June.

March 30, 2012

5.99 Miles
1:04:18 Time
10:44 Pace

Another slow day, but the pace felt good.  I think I saw a woman from the Waveny group, if not there is a woman wondering why a creepy guy waved to her twice today. 

March 31, 2012

11.51 Miles
2:19:19 Time
12:04 Pace

Slow pace, but it didn't seem that slow.  A bit misty out at first.  For fuel, 2 energy blasts packs.  Longest run since early February and highest weekly mileage (37) since January.  131 miles for the month, the highest since October, the month before the NYCM.

African Kale & Yam Soup

This was a bit too spicy for me.  I liked the chili, cumin and red pepper flakes, but I think the amount in the recipe was too much.  I'd probably try this again, as it seems healthy.

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1590477