Approached this run with a goal of finishing the race in 1hr 40 minutes with a pace of 7:41/mile to simulate next weeks NJ Marathon and nailed it with a 40 seconds over (Finish time 1:40:40). This pace felt nice and conservative, a pace I hope to carry out in the first half of the NJ Marathon.
During the first loop of the race I met a fellow runner who looked to be running at my goal pace. After asking him about his goal for the day I decided to join him. Coincidentally his goal was to achieve a 1:40 PR. I was excited to help him attain this goal as I’ve never paced someone before.
The course consisted of three turnarounds. The first turnaround was about mile 4, second mile 8 and third was about 11 – 12. We stopped at two aid stations so he was able to take in nutrition and curb his HR to have a strong finish. Fortunately I had my fuel belt so wasn’t dependent on the course for my nutrition. I love small races but the one disadvantage is that resources can be low when it comes to nutrition.
We finished the last 2 miles very strong with an average pace of low 7s. Awesome job he did keeping it together to gain his PR.
NYCRuns did an awesome job with providing us with post run food. There were bagels – with cream cheese on the side, grapes, apples, donuts (which I stayed away from :-). Huge props to Steve and the gang from NYCRuns for keeping the runners happy and stuffed today. After my grub I had no space available for brunch.
Anh came out today to cheer me on. She took some cool videos and pictures. Thanks babe for always being my #1 fan.
This race added some much more needed confidence to my marathon expectation for next week. Right leg and knee felt great throughout. Only issue was slight tightness in my left calf and ITB (definitely using KT tape on those next week). The headwinds out there was a bit tough today but this difficulty was balanced out with the FLATNESS of the course and tailwind at the start.
2 x 8oz bottles fo accelerade
4 x Meta Salt tablets
1 x Powergel
2 x 8oz bottles of water plus water on the course
Finish Time: 1:40:40 (7:41/mile)
Posted by alpaul on April 28, 2012
Very solid performance over last year’s race. PR’d by :40 seconds (guess I can say I’m officially back baby!). Since I felt great racing last week at the Colon Cancer 15K. I just decided to commence this race right out the gate. Felt great throughout. Kept pushing to maintain the same pace on hills today.
Background photoshopped by my most talented wife, Anh
Official Time: 41:30 (6:41)
Overall Place: 502 / 7918 finishers (Top 6%)
Average SPM: 84 Average HR: 173
Posted by alpaul on April 7, 2012
Hooray! It’s good to be back racing. First race post injury/surgery of August 2011. The things we take for granted. I remember after my meniscus tear/repair thinking how hard it was just to walk 1/2 mile, let alone 1 mile. This injury/incident happened about three weeks post Ironman Lake Placid. From surgery, therapy to end of 2011 I did quite a bit of reflecting on how much I have accomplished in training/racing and how I need to approach the milestones of my racing career with huge appreciation.
Light jogging started in December of 2011 with my therapy’s approval and progressed to full out running at the end of January into February 2012. I have so much to be thankful for. First for my health and full recovery. I am able to run and enjoy the outdoors again.
At first I was aiming for a February race season start with the NY Road Runners Al Gordon race (this race was my first competitive race when I started back in 2009). However I opted out of it and went for a later season start when I gained more running miles and endurance on my recovered knee for the year.
Anh P. and I signed up for the NY Road Runners Colon Cancer 15K challenge. I very much looked forward to this distance as it would serve as a great barometer for my current fitness level.
I have been training two swims, three bikes and three – four run workouts per week. This week I only went with running as I wanted to be at the start line as fresh as possible today.
The first six miles of the race I was running conservatively just maintaining pace and not taking any risk early on. At mile 6 into the 15K (9.3 miles) I took the one power gel I brought with me and pushed the envelop. I began pushing the pace and gear into full blown race mode. I made a body check on all my “parts”, right knee (where injury took place), calf, achilles, etc and all felt great. Continued pushing for the next 3.3 miles into the finish.
Very grateful to all who’ve supported me especially Anh P. ,folks on @dailymile , @twitter , friends, family. Looking forward to the 2012 race season.
Our Finish Photo
Official Time: 1:07:54 (7:18)
Posted by alpaul on April 1, 2012