Race Report: Cow Harbor 10K 2013

I'd heard nothing but positive things about the Cow Harbor 10K, which is widely regarded as one of the most popular races on Long Island.  Saturday's race lived up to its reputation and I know this a race that I'll try to include on the calendar each year. 

The race took place in Northport (a town I had been to only once); Northport is located on the north side of Long Island and the course features some amazing views of Northport Harbor and Northport Bay.  The race was large (especially for a local race), with 4,578 listed finishers, but was run so smoothly and efficiently from start to finish that (for me) it never felt uncomfortable.  One of the best things about the race had to be the crowd support; the race is in its 36th year and the town really gets into it.  If there were three official water stops, there were at least a dozen more resident-supported stations. The cheers across all ten kilometers were encouraging and the crowds of people surrounding the home stretch on Main Street made for a memorable finish.

Race Report: New Jersey State Triathlon

Early attempts to properly plan my 2013 race calendar went a bit by the wayside after some of the winter’s events.  My hope to race an Olympic-distance event about a month before Timberman was saved by the New Jersey State Triathlon.  Despite being sold out, an email to the race director secured spots for me and my buddy (J$).

Located in West Windsor, NJ at Mercer County Park, about 40 minutes from my Aunt and Uncle’s house, the race was close to home (yet far enough to offer a mini-simulation of traveling for race).  We headed to NJ on Saturday for packet pickup and enjoyed a pasta dinner with my Uncle before laying down for an early night’s rest.

Race morning entailed an early (even more so than on a normal race day) wake up and breakfast before the 40-minute drive to the race site.  We were among the early arrivals (as is tradition for J$) and had plenty of time before the race would begin.

Race Report: Ironman Arizona

"How was it?"

It's a simple question that I've heard many times since I returned from Arizona; yet even after being asked dozens of times, my brain begins to churn rapidly each time.  My answer varies depending on the audience.  Do they really want to know?  Do they want to hear details of what it's like to travel 140.6 miles only on the power of one's own arms and legs?  Or, are they asking to be polite, hoping for a short and sweet, "it was fun."  After gauging my audience, I reply; usually I offer up an "it was unforgettable" or "it was an awesome day."  Those inquisitors who really want to know more don't settle for my wimpy answer.  Instead, they follow up with more meaningful and thoughtful questions about how I felt throughout the day, whether or not I ever considered quitting, or what it felt like to cross the finish line.  The answers by the way are: It depends on what time of day you're wondering about.  Absolutely. And, unparalleled triumph.

My typical recounting of the "Ironman Experience" is an exercise in restraint.  Let's face it: I trained for a year, then spent an entire day pouring every drop of my being into completing a relatively absurd task.  Am I any different now that "I am an Ironman" than I was beforehand (being able to remind my wife and close friends that I can do X, Y, or Z because I'm a frickin Ironman doesn't count)?  On the surface, the answer is "of course not."  I'm just like you, or anyone else, and am really no different than I was prior to November 18, 2012.  But deep down, becoming an Ironman (not just the feat, but the journey) has changed me.

Race Report: Belmont Stakes Blue Ribbon Run for Prostate Cancer

To cap off a day packed full of both racing and training two Sundays ago (6/2/13) I participated in the Greater Long Island Run Club's (GLIRC) Belmont Stakes Blue Ribbon Run for Prostate Cancer 5K.  

Why Run

The only good reason to run a 5K the same day as my first Tri of the year was to honor my Dad who eight years ago was diagnosed with prostate cancer.  Dad is the inspiration for much of what I do out on the race course and in training.  When I'm getting tired and feeling like my tank is running empty, I think of him - he constantly pushes himself and has never let the lingering effects of his treatments become an excuse for why he can't do something - then, I dig deep and swim, bike, or run harder.  Knowing that my legs would already be tired from the day I suspected I'd need that motivation at some point during the race. 

Getting There

On the way to the race we hit a slight snag as we began to merge onto the parking lot that was the Southern State Parkway. Luckily for Jonah and me (who have equally horrific senses of direction) Dad knew an alternate route that would get us there on time. His detour was well-timed and executed and helped us get to the race when we'd planned. 

About that time thing: somehow we were both under the impression that the race started at 8:00pm. As we casually got out of the car at about 7:00pm we figured we had plenty of time to go to the bathroom and then warm up.  Not so much.  We hardly realized what was happening but eventually caught on to the fact that people had migrated over to the starting line, and for good reason. The pre-race speeches and songs were already underway and the race was starting at 7:15pm.  There'd be no time for a warmup, in fact we were lucky to have a minute to relieve ourselves in the bushes. 

And They're Off

We hurried back over to the start line and within about a minute the starting gun went off.  I hadn't developed much of a strategy or plan for the race; I figured that I'd see what my legs had leftover from the day and push as hard as possible. Caught up in my fast-running neighbors I started out way too hard but quickly realized it and reeled myself in.  I found a comfortable pace and some folks running similar speeds and stayed steady. As is typical for me in both training and racing I would plan to continually build my speed during the race to achieve a solid negative split. 

 I hadn't looked at the course prior to the race so every turn was a surprise. It wasn't the most scenic run I've ever had but it wasn't the worst.  For about 2.75 miles we circumnavigated the Belmont race track, meandering through its parking lots and following the dips and dives of its several over/under-passes. 

The Home Stretch

The final stretch of the race is where things got really cool.  Having already finished a triathlon on a NASCAR track I was excited about running the last .2 miles of the race on Belmont's dirt horse track. As we made the final turn we passed under the grandstands and out onto the historical track; a track where many a Triple Crown hopeful has either fallen short or triumphed. 

Driving my tired body forward as the dirt slightly gave way to each push off was grueling. I had to dig down to find the extra energy and fed off the noise of the crowd in the grandstand and the knowledge that my father was standing by watching my finish. I poured every once of what was left in the tank into those final strides and finished with my new 5K PR of 21:34; good for 4th (out of 25) in my Age Group and 48/475 overall. 

The final stretch.  Photo credit: GLIRC

While this was my best 5K to date (and I am by no means disappointed) I know I can do even better.  I've set my sights on a sub-20 minute 5K (and hopefully a podium finish) sometime this year and I'm confident I will get it. 

The Post-Race Party

Easily the best array I've ever seen, GLIRC and their race sponsors put together an incredible spread.  There was a variety of post-race food the likes of which I'd never seen including: pizza (from at least three pizzarias), Clif Bars, Zone bars, cupcakes, sandwiches, fruit, cannolis, Haitian pastries, and more.  We ate more than our fair share of goodies and spent some time chatting with both new and old faces. 

Hats off to GLIRC. This is the second event of theirs I've participated in and both were fun and well-run. I'll be joining GLIRC pretty soon as I have already begun frequenting their weekly track workout. 

Race Report: Great South Bay Triathlon (Islip, NY)

My first triathlon of the year came and went yesterday and I'm feeling completely energized for my next few months of training for Timberman.  Great South Bay was the first event where all three NY Tri Locos raced together and it was the perfect start to the season.  The temperature up north has finally risen to what it should be this time of year and the triathlon gods gave us a great day for racing (so what if the water was a bit choppy).  Now onto the details:

Swim

One of the first things we noticed when we arrived at the marina was the choppiness and current of the water.  As we milled about before the race making our final preparations we noticed a small huddle of race personnel down near the water's edge. Our speculation of probable course adjustments proved correct and during the race briefing we were informed that the swim had been cut in half; music to my ears (and shoulder)!

I usually swim on Long Island's North Shore and I'd recently heard that the south side is generally warmer.  When I entered the water I immediately felt the difference; the temperature was at least a few degrees warmer than what I'd swam in the day before. 

As usual, the swim for me was about getting through it so I can bike and run.  I'd done very little swimming in preparation for the race so I stayed back for a moment after the start to let the masses go.  Once the water was clear I began my slow and steady stroke.  I guess it's just part of that fact that I am still not 100% one with the water but I can't seem to get myself to actually race the swim.  I'm going to try to work on more max-effort swimming so I can get myself used to swimming at, and sustaining, higher paces. 

Nonetheless, the swim was rather uneventful with the exception of one odd thing: I saw the faces of lots of people.  I can't figure out why so many people were doing the backstroke AND why they were doing it at virtually the same speed I freestyle.  This was a triathlon first for me but I just stayed my course and did my thing.

Swim Time: 8:51 (Age Place: 18/21)

T1: Swim-to-Bike

The run into transition was fairly short and afforded me just enough time to get my upper body freed from my wetsuit.  I was glad to have opted for booties because they insulated me well from what was apparently a rocky shore line.  Once at my bike I had a pretty quick transition, until I (tried to) put on my bike gloves.

I have to decide what to do about the gloves situation.  I hate riding without gloves; not because my paws are too sensitive to hold on without them, but for the protection they offer in the event of a crash.  I raced without gloves at Riverhead Rocks and though I got lucky that I didn't injure my hands during my crash, that didn't turn out so well.  My new rule might be to skip the gloves on sprint races but wear them for all other distances.

T1 Time: 1:49 (Age Place: 7/21)

Bike

As I like to do (if I have the chance) I previewed the bike course with my training buddies before the race, and I'm glad I did.  While the course was flat with just a few turns there were more than a couple areas of pretty rough road.  The .25 mile start and finish of the course was particularly gnarly and needed to be ridden with extreme caution.

All the pre-race information given warned participants to ride with caution and keep their heads up.  Did they forget this was a race?  I vowed to be cautious but still aimed for a fast bike time.

Once off of the rough patches at the start of the ride, and with my feet finally inside my shoes, I settled into a nice pace.  Within the first few minutes of the ride I was passed by a girl who I'll call "Twenty-five" because of the age on her calf.  Twenty-five had a nice pace going and I decided to follow the rabbit.  We rode almost the entire bike course within a couple of lengths of one another (without drafting of course).  We surged at about the same times, came out of the corners equally hard and just seemed to sync up.  

It was fun having a pseudo-partner out on the course and we chatted afterwards about what a great ride it had been.  My goal for the bike was to have an average above 20mph and with her motivation I met that mark.  It seems I made a good choice about who to follow because she ended up placing in her age group.

Knowing how fast/hard to ride is to me the most difficult part of triathlon.  Unfortunately I lost the aid of my heart rate monitor (which malfunctioned during the race) but I figured that the race would be a learning experience one way or another.  Without my heart rate I focused solely on my cadence.  I tried to never drop below 90bpm to avoid putting to much strain on my legs.  I ended up averaging 97bpm which may have been a bit too high but my legs felt ready to run.

Bike Time:  31:54 (Age Place: 4/21)

T2: Bike-to-Run

After a smooth dismount from the bike I ran with my bike into T2.  I can't say I enjoyed running alongside my bike through sand, but such is life.  I quickly racked my bike, sprayed some Dry Goods on my feet, put on socks and shoes and hit the road.  I'm not sure what ended up taking so long in there but I will definitely practice T2 before my next race.  I was disorganized and chaotic in T2 and I see no reason I can't shave at least 30s off of my time.

T2 Time: 1:36 (Age Place:11/21)

Run

After a hard bike and a frazzled T2 I was winded to begin the run.  I didn't even need my heart rate monitor to know that I was somewhere above 90%.  I focused on my breathing and worked to get myself in check.  I was able to reel myself in and settled into my pace comfortably.  My body felt fluid during the run and I felt good about being able to cap off a solid race.  

Along the way I caught up to a fellow Ironman (a Lake Placid finisher) and we ran together for a solid stretch.  As is fairly typical for me now, I wasn't passed by many during the run but I do recall being buzzed by the top finishers of the 40+ age groups (who started after me).  

I kept a steady pace throughout the run and did my best to turn it up over the final moments.  There was one dude who I had see-sawed with several times and I was intent on getting past him one last time.  One of the stalwarts of my training (as preached by Coach Tim) is to do strides at the end of many of my runs. Running at almost full speed at the end of so many long runs has given me the confidence to lay it all out there when the time is right.  I was able to continue my goal of sprint finishes and as soon as I could see the race clock I raced towards it.  I surged past several other racers down the final stretch as the spectators looking on faded into a blur.

Run Time: 22:39 (Age Place: 6/21)

Total Time: 1:06:48 (Age Place: 6/21)

Overall I am very happy with my performance this past weekend.  I didn't have any finite goals for the race other than to have fun and stay safe but I'm pleased with how my body felt just three months removed from surgery.  The other Locos had awesome showings including both a PR and a podium finish and I'm proud to train with them.

Event Power did a nice job organizing the race.  Perhaps there are a few details they could handle better (like how about a tech t-shirt instead of a heavy cotton one) but overall the race was smooth and well-run.

Fun in the Sun (Race Report: Key Biscayne Trilogy)

A pre-race meal like no other; Serendipity baby.

Yesterday was a great day; it was a beautiful morning and a perfect day for racing (if not downright hot).  Being that I'm on vacation, I let myself break from my typical pre-race routine and just went with the flow.  Like I said in my pre-race post, Saturday night was anything but the norm.  It was the first time I have not taken a race seriously and though I of course gave it 100% once I was out there, it was nice to be so relaxed for a change.  That doesn't mean I didn't analyze my performance and wonder what could have been.  Given the circumstances I still had a decent race and finished 7th out of 30 in my age group.  Had I not been cramping awfully during the run, I think I could have come out as high as 5th.  After reviewing my splits and comparing them against the group it is once again clear that I just need to get stronger in the water to compete.  My run and bike times, as well as my transitions, have improved drastically and are letting me stay in the race, but my swims are putting me at such a deficit right off the bat. 

Awesome shot by the Wife!

Swim 

The race featured a wave start and for the first time I got right in the mix with the rest of the pack.  I figured it'd be good experience for Arizona to get in there and fight it out.  Things can get ugly in the water and I just don't see why people need to grab other people's ankles.  My hand sometimes brushes someones leg but I never grab it; when mine is grabbed I can't help but kick just a bit harder.  

Right before the start I realized that my entry path into the water caused me to skip walking across the mat.  I hurriedly waded towards the start, across the timing mat and then back to my wave in the water. I had just enough time to make it to the middle of the group for the starting siren. I'd forgotten how nice it is to swim in Key Biscayne; the water is so clean and there's nothing like seeing the sea floor while swimming.  The swaying sea grass and little fish both had a calming effect on my swim.

Just like in Riverhead I started out too quickly ruining my chances at a negative split, but I felt like I was keeping a good pace. With as good as I felt I was surprised to see the time on my watch as I began T1.  I need to work harder at easing into the swim and being able to finish stronger.

Swim Time:  10:01     Swim Place: 23/30 (Age Group)

T1
I hadn’t looked at the course prior to the race but I’d heard about the long run from the swim exit to transition.  As advertised it was a long trek in the sand and then onto the pavement but I handled it with ease.  I quickly found my bike, put my helmet on and headed for the exit.  I had my shoes on the bike which made for an easy mount. For some reason though I almost always have some kind of adventure in the mounting area.  Often it involves someone else not paying attention but this time it was me who didn’t look ahead as I began to jump on.  I realized my error and narrowly avoided rear-ending another rider before taking off. 

T1 Time: 2:59     T1 Place: 6/30 (Age Group)

Bike
The bike terrain on Key Biscayne is pancake flat with the exception of the bridge.  On my borrowed bike I definitely didn’t ride as hard as I am able; nonetheless I kept areasonable pace and, for the 2^nd straight race, was passed by very few.  I was eager to climb the Powell Bridge and see how it compares to the hills on which I’ve been riding.  During the early part of the climb I was passed by several riders who were churning away out of their saddles.  Having mastered the bridge during my time in Miami (along with some great advice from the White Lantern awhile back) I waited patiently for my time to attack.  About halfway up the bridge I stood up and made my charge.  As I increased my pace on the climb I passed those early attackers and never looked back (nor did I see them again).  The same dance occurred on the return climb and I have Coach to thank for my increased power on the bike.  

The rest of the ride was uneventful until, with about .5 miles remaining in the ride,  I heard my name and then saw a quick flash of Tri Loco colors whiz past.  With just a little warning the White Lantern had closed the gap and passed me on the bike. I pushed hard to stay in his wake knowing that I could catch him (eventhough he started the race after me) on the run.  

Overall I was happy with my ride.  I had made a few adjustments to the bike I borrowed, but considering I didn’t have my own bike (which has been carefully tailored to my measurements) I can’t complain.  

Bike Time: 30:24     Bike Place: 8/30 (Age Group)

T2

Now that I’ve had more practice with the rolling dismount it’s become one of my favorite parts of the race. I love riding in fast enough to slightly alarm both the crowd and the race staff member stationed at the dismount line before swinging my leg over the saddle and hopping off into a run.  Sunday’s dismount was a thing of beauty after which I jogged to my rack, got my socks and shoes on, and ran off.  My transition time was acceptable but I think I can still shave off a bit from T2.

T2 Time: 01:17     T2Place: 14/30 (Age Group)

Run

I've finally mastered the "pinch & drink"

It wasn’t long into the run before I began to feel the cramps.  First on my left side and later on the right, it felt like I was being stabbed.  I tried to get as much water as I could but it was too late.  Not enough sodium and perhaps lack of hydration on the bike had taken its toll.  Luckily I was only stuck with the discomfort for 3.1 miles.  I did the best I could but I was frustrated when I saw some 30-34 year old calves pass me.  Again though I trusted my pacing strategy and knew I’d run them down.  As my run pace has increased fewer of my age group are able to pass me (those faster are usually well in front anyway).  I made sure to keep the couple of guys who ran by in my sights.  

The SoFla heat was more intense than I remember it being and it was during the run that I was glad I’d chosen the sprint distance.  Even though I was running out of gas, when I reached the 2^nd mile marker I kicked it up; fatigue and discomfort be damned, I was going to get my negative split.   I started closing the gap on anyone nearby and poured it on during the final .25 mile to pass them all.  It wasn’t my typical sprinting finish but I gave it what I had that day.

Run Time: 23:40     Run Place: 6/30 (Age Group)

Total Time: 01:08:20:80     Total Place: 7/30 (Age Group)

I'm not sure how serious I should take my second cramping episode in as many races.  The issues could have been attributed to pre-race nutrition or hydration but it also could have been me forgetting how hot and humid it is in SoFla.  I'll need to talk to Coach and get a better handle on my sodium intake to see if I can get this under control before it becomes an issue.  I ran through it today, but it held me back and was just plain uncomfortable.  The run has quickly become my strongest sport but I won't be able to excel if I'm limited by nutrition issues.

Despite the cramping I still consider the race a success.  Each time I step out on a race course my #1 goal is to finish and take something positive away from the experience and each time I learn something.

On another note, seeing the other Tri Locos was awesome.  Though I hadn't trained closely with all of them when I lived in Miami I still feel like we all share a unique bond.  Those of us en route to Arizona are going through the same experience, even if I am 1,100 miles away.  Seeing the colorful Loco unis on the race course was uplifting and I can't wait to I get my new digs.  Congrats to all the Locos who raced today; special shout-outs to Mario & JoJo (third place in their categories) and the White Lantern (4th in his).   We're going to have a strong showing in AZ.

This recap would be incomplete if I didn't mention my awesome cheering squad:

Best cheer squad, ever!

• My supportive wife could easily send me on my own to races now but she's there yelling for me every time; her shouts never fail to motivate me. 
• My sis-in-law and her Mike have also been at many of my SoFla races, including a surprise appearance at Miami 70.3.  There are much better things they could have been doing at 6:15am (like sleeping) but instead they were en route to Key Biscayne to show their support.  You guys rock!

Finally, hats off to Multirace.  For awhile they were the only race production company I knew, but now that I've raced in NY I have more to compare them to.  I'm sure I'll see a whole new level of organization in AZ but Multirace does a solid job with their events.  In particular their timing system is one of the best I've seen.  As soon as you complete the race you are given a receipt with your splits.  You can then head to a trailer which has at least 10 monitors constantly updating the results.  Within a few hours of the event you receive an email with your times and a link to the race results.  By comparison the NY races I've experienced leave you hanging and waiting for your times, left to hope you've done a good enough job with your Garmin.  Overall, Multirace has it together and puts on safe, organized races. 

No Pain, No Gain? (Riverhead Rocks Race Report)

Ever wonder where that phrase came from?

From Wikipedia:  A form of this expression is found in the beginning of the second century. It is an expression originating from the Faroe Islands. Rabbi Ben Hei says, "According to the pain is the gain." This was written in The Ethics of the Fathers 5:21 (known in Hebrew as Pirkei Avot) Pirkei Avot. Rabbi Ben Hei Hei was giving a spiritual lesson; no pain in doing what God commands, no spiritual gain.

One of the earliest attestations of the phrase comes from the poet Robert Herrick in his Hesperides. In the 1650 edition, a two-line poem was added:

NO PAINS, NO GAINS.
If little labour, little are our gains:
Man's fate is according to his pains.
— Hesperides 752

Unlike its main usage today, it seems that when the good Rabbi coined the phrase he wasn't directly referring to physical pain.  Whatever the case, today I felt pain (more than I would have liked and I'm sure there's much more to come tomorrow) and from the glass half-full department, I know my experience made me stronger.

Role Reversal

Today was opposite day: wife's day to race, my turn to cheer.  After all the support she's given me through my triathlon endeavors I was all too glad to be on the sidelines cheering on Mrs. Z in her very first race.  Every newbie triathlete has their own hurdles to conquer and I am so proud of the commitment and dedication Rachel had over the 6 weeks.  Once she made up her mind that she would Tri, there was no quit.  Today her hard work paid off. 

Our 4-person spectating crew covered a ton of ground as we cheered Rachel (and the other racers) on any chance we had. Through the whole race she looked strong and confident.  I couldn't help but think back to my first race and I know I didn't look nearly as good as she did today.  

I knew her swim would go well, but I was still shocked when she emerged from the water so quickly.  I jogged alongside as she headed for T1 (once again remembering her doing the same for me as I huffed and puffed about 4 months ago) and inch by inch worked her wetsuit off.  Into transition she went where she learned just how hard it can be to get clothed while wet.  All dressed and an uneventful mount and she was on her way on the bike.  Right about when I expected she returned from the ride and had a smooth dismount (with enough time for a nice camera pose).  The bike is certainly Rachel's biggest challenge; with the ride behind her all that separated her from the finish was the run.  Again I paced alongside for a minute or two both showing my support and I suppose scratching my race itch.  Eventually I said goodbye and headed to the finish line to watch her finish.  Again, looking solid she made her way down the final shoot.  After running for only a few months and swimming and biking for a month she'd conquered a challenge many people will never attempt. 

The best part of Rachel's triathlon had to be that every time I saw her she had a huge smile on her face. I'd like to think it was because she was seeing me but I know that's not it! Rachel brings a positive energy and infectious enthusiasm to everything she does. Today's race was no different. Through the course of an hour and a half triathlon everyone will feel some kind of discomfort, some give in, some struggle through, and some just smile. 

 

Smiling...

 Still smiling...

 

And...still smiling!

Recapping the Brooklyn Half-Marathon

It was a long winter (cold by my standards but apparently not by many others) and my training resolve was thoroughly tested. I trained through a variety of weather I had forgotten existed during my time in Miami and eagerly awaited warmer weather and the chance to "race" again.  A couple of weeks ago was my first event in months; I forgot how much I missed the "night before jitters" and the super-early race-day wake-up routine.  

As I answered the many questions of my first time half-marathoner friend I must have repeated a dozen times what my mentors told me, "don't do anything different before the race."  Why then did I think sleeping at my parents house rather than the comfy confines of my apt and my Tempurpedic was a good idea?  Don't get me wrong, the logistics made perfect sense (they live closer to the race site) and it was great to see my parents the night before, but let's just say my night's sleep was less than ideal.  I tossed and turned all night and had one of the worst night's sleep I can recall.  As I rose from bed in the morning I put it behind me, abandoned my morning schedule, and hopped into an unplanned shower.  The warm water reawakened my senses and the sleepless night was history.

After some breakfast and gearing up it was time to head on over. My friend (who also slept at my folks' house), her brother and his girlfriend (who met us to drive together in the AM), my wife (who had no reason to be up so early other than further cementing her position as #1 cheerleader), and I hit the road and began making our way to Prospect Park in Brooklyn.  Luckily for me, this morning I was surrounded by people who actually knew where they were going.  As if I knew the "normal" way to get there, they instructed me we'd be taking a different route.  Sure.  Just tell me when to turn, and then tell me again, and again.  I've been known to forget to pay attention to where I need to go and just drive straight on until someone else looks up: "weren't we supposed to exit back there?"  Whoops.

As we neared the race sight traffic started to snarl up; it was time to pull over and hop out.  My wife would drive down to the race finish and wait for us to meet her on foot. We made our final preparations at the car and in an oddly eager way we sought out some port-a-johns.  Another joy of race day!

I split off from the group to go through my typical warmup and then found corral #4 (out of about 16) to take my spot for the start.  There were tons of people: over 16,000 to be semi-precise and the corral was packed a bit tight for my comfort.  With my headphones on I ignored the thousands surrounding me and found my happy place.  Some good tunes helped me get my breathing in check and I focused on bringing my heart-rate back down before the starting gun.  Announcements, more announcements, then some more, and finally the national anthem.  The race began soon after and the swarm begin shifting towards the start line.

It took about 4 minutes for my corral to make it to the start.  This was my first race with a running start (the corral narrowed as it approached the start and allowed people to begin running about 50-75 feet in front of the start line); I'm convinced every large race should have this.  I set about trying to find my pace; usually this means easing off the gas as the excitement takes over.  I looked down and I had taken off at about 7min/mile; WAY TOO FAST.  I slowed down to a more comfortable pace and readied myself for the rest of the morning. 

The early part of the course was great.  We ran in and around Prospect Park, and because of a small loop back I could see runners who had begun earlier (and were faster) and then those who had started after me.  It was the first time I've ever had a chance to watch the lead pack which was an awesome sight.  After I made my turn I kept my eyes peeled for my friend.  It wouldn't be easy with that many runners, but by watching the race numbers (which corresponded to the corrals) I would eventually spot her and scream out her name.  When I asked her about it, she didn't know it was me, but definitely heard someone yell "JODI!"   Success!

As I continued to run I stayed in my zone and stuck pretty close to my race pacing plan.  I was running fast and couldn't help but wonder if I'd be able to hold my pace for 13.1 miles.  But...I trained hard, felt strong, and was committed to crushing my previous 1/2-mary time.  At about mile 7 I began to feel some hotspots on my feet and knew blisters were on the way.  Despite a variety of prevention tactics including body glide and Blistop (a spray-on foot protector) this issue is becoming all too common for me.  There was no turning back now, I'd be running the rest of race on these blisters and there wasn't a chance I'd let them hurt my chances at running what was shaping up to be an awesome time for me.

By now I was on the straight stretch of the course running down Ocean Parkway towards Coney Island.  It was a long way on this road; over 5 miles straight as an arrow, with the ferris wheel
beckoning me the whole way.  I couldn't believe it but as I approached the final miles my pace began to quicken.  My last mile was my fastest and I ran the final .2 (I clocked the race at 13.2, as did many others) faster than I'd run all day.  I finished the race with a time of 1:41:17.

Prior to the race I was shooting for a 1:45 or better.  About halfway through I knew I had a chance at blowing that out of the water.  My wife, eagerly (I suspected) awaiting my arrival at the finish line knew my goal and kept a steady eye on the clock.  What she didn't know was that I was four minutes off the actual race clock.  Amazingly I finished at 1:45 on the race clock, good for a chip time of 1:41:17.  I knew she'd assumed I'd just reached my goal and couldn't wait to tell her my real time.

This was my first experience with Age Graded results.  It took me a while to understand how my "AG Gender Place" could be below my actual "Gender Place" but after a few Google searches I think I get it now.

After an all-too brief respite, I began to swim upstream to find my cheerleader and offer up a patented post-race sweaty kiss and hug.  Did I mention it was crowded? 


After celebrating my newest accomplishment with my wife it was off to the medical tent for some preventive ice.  Then back to the finish line; it was my time to become a cheerleader.  We watched intently alternating between the runners coming down the shoot and the clock time.  Knowing that my friend had started in corral 16 made it hard to estimate how long it actually took for her to make it to the starting line.  Each time I spectate I appreciate more and more what my wife goes through each time I race.  Even though I really enjoy cheering on the runners completing their race looking out for someone is exhausting.  Our focus payed off when we spotted Jodi coming down the shoot; she looked strong and I couldn't wait to hear about her day.  Not only did she put in a great time, but she did it easily.

After wading through the sea of finishers and their supporters, my wife and I finally met up with the rest of our bunch.  It was great to hear their reactions to their first half-marathon.  Everyone had a great day and relished in the experience of their first race.

In case I’d forgotten what I’d done the previous weekend, the lingering aches, soreness, and hobbled walk remind me of my race.  In the past I’ve only experienced mild soreness after a race (I wasn’t even in terrible shape after the Miami 70.3), but I really felt this one. I didn't go for a run until the Thursday after the race and my legs were as sore as they have ever been in my life. I felt as if I had done the mother of all leg workouts in the gym and it took days for it to subside.  Only recently did I learn from Coach that the rule of recovery is about 1 day for each mile of the race.

To finally cap off this all-too-long post, I'd say that if you are considering your first half-marathon or more specifically the Brooklyn Half-Marathon: DO IT.

 

Race Report: Miami Beach Rock & Roll (Latin Music) 1/2 Marathon

This morning, joined by over 3,000 other runners, I took to the streets (and causeways) of Miami Beach for the inaugural race of the Rock & Roll Marathon Series (aptly renamed for Miami as the Latin Music 1/2 Marathon). It was a beautiful race course beginning on Miami Beach's Ocean Drive and ending on the sands of the beach. Temperatures in the upper 70s, high humidity, occasional wind, decent spats of rain, and the four bridges, made for a challenging, yet exciting and fun day.  

My cousin and I arrived on the Beach at about 6:00am, found a great parking spot, and began our pre-race preparations.  Setting up at the car was when we first noticed the throngs of SoBe partyers who hadn't yet gone home after a night out.  Several years ago, that might have been me, but instead here I was lacing up, getting ready to give it my all for 13.1 miles.  We took an easy jog to loosen up, dodging packs of staggering drunks, who seemed fascinated by our presence.  

The next order of business was to find a place to do our business!  We knew there would be portalets at the race, but honestly who wants to mess with that.  We debated which store we should attack and settled in on Pizza Rustica; a place where I'd spent many a late night grabbing slices during my formative college years.  While the smell of the street out in front (and their bathroom) was nowhere near what I experienced on my long run through New Orlean's Bourbon Street several weeks ago, it was most certainly pungent.  We hurriedly did what we had to do and made our way to the starting corrals.  

This was my first race with corrals (based on pace) and I was amazed at the difference it made.  My other events have mostly been short runs which have congested starts and often remain congested throughout the race.  We found our place in Corral 2 alongside a coworker's husband (who recently completed his first NY marathon) and made some small talk until the starting gun.

Corralled and ready to go!

It was apparent from the start that today's runners were much better at pacing than those at the 5k and 5m races I'd done.  At those events hordes of runners charge out at the beginning, only to fade immediately thereafter and clog the course up for everyone else.  Things were much more comfortable today which made for a much more pleasant day.  

With my cousin at my side I mostly stuck to my pacing plan for the first 8 or so miles and I felt great; my body working hard for sure, but it was totally sustainable.  As always the bridges were challenging, but all in a day's work.  Between miles 8 & 9 we said our goodbyes and I settled in for the final 5 miles.  I was able to maintain pace, with only one minor slowdown as I tackled some rain, the final bridge, and some unexpected wind.

I was hoping to run the final 5k a bit faster than I did, but I think minor dehydration held my body back.  Regardless, I plodded on, encouraged by the fact that I was continuing to pass tons of runners along the way.  An additional boost came from fellow Loco Andrea, who once again brought her great cheerleading charisma; this time with about .15m remaining.  I kicked it into high gear and busted it the rest of the way to the finish line, using every bit of gas left in the tank.  

I finished the race with a time of 1:49:51 and a pace of about 8:20/mile.   My time was good for placing:

• 24/142 in my age group
• 224/1456 among men
• 298/3680 overall

I'm really happy with my time and places among the other runners. I refuse to use the phrase PR, because this was my only R for a half-marathon.  Now I have a time to beat for my race and pacing to guide my future training.  

For this year I have one more race on the calendar: the Down2Earth 10k trail run at Oleta Park.  After that it will be odd to have no currently scheduled races (except of course for IMAZ 2012), but I'm sure that will change before too long! 

A Day to Be Thankful & Trotting for Turkey

I'm writing from NY where I'm glad to be with my extended family to share Thanksgiving dinner.  I have many things to be thankful for: a wonderful wife, awesome family, good health, and a successful career are among the ones that come to mind.

In order to justify the copious amounts of food I will eat tonight to show my thanks, I joined a good friend of mine (and some of her friends) for a 5 mile Turkey Trot this morning.  Before I headed out for the run I woke up super early to finish the prep on our holiday turkey.  After a final rub of sage butter it was off to the races.

The weather was beautiful (if not a bit cold) and there was a great crowd.  I was hesitant about the run because of a sore calf, but once adrenaline kicked in I forgot all about it.  I had a great run and was really happy with my time.  I finished the five miles in 38:20 at a pace of about 7:40/mile.

Now it's time to eat turkey.

My handi-work: the ultra un-kosher turkey!

Miami Ironman 70.3: An Unforgettable Experience

I'll aim for a full race report in the next week or so, but for now I'll say this:  today's race was epic.  

I finished with a time of 6:23:10.

Pushing past the physical and mental barriers that I thought I had was uplifting and invigorating.  I'll always remember my first big race and despite some pretty intense soreness (although I'm feeling better after a soothing Epsom salt bath) I feel like a million bucks.

Special thanks to a handful of people who had a huge impact on today's race:  

• Wife:  For her never-ending support during months of training all the way up to race day; I seriously couldn't have done this without her.  Despite the thousands cheering today, when she yells out my name, I don't hear anything but her voice which provides a boost of energy that no Clif Shot packs.  They should have Ironman medals for "support crew."
• Mom, Dad, Grandma & Grandpa: For their race day support.  Only a few grown men will get to meet their grandparents at the finish line after something like this.  Mom & Dad, who booked a flight on one week's notice, are the greatest.
• Sis-in-law & BF:  Surprised me by coming straight from the airport early this morning and were the first to spot me and yell when I came in from the bike.  I am super lucky to have people like this in my life!
• Tri Locos:  Maybe the greatest collection of people anywhere; the way the Locos support one another is phenomenal.  Whether you need a workout buddy, advice, a gear loan, or just some race day cheers, the Locos will be there.  Andrea and her junior Locos (her kids) were even there for body marking this morning.  The Locos helped cultivate my budding interest in triathlon into a life-changing experience (with many more to come)!  White Lantern (Victor) was my early inspiration into the sport and provided tons of helpful info along the way.
• Black Devil (aka Andres):  There are a few other workout partners who have been a big part of my training, but the Devil and I have seen a lot of each other before most people are even awake.  It was great to get each of our first 70.3 medals on the same day.
• Coach Tim:  Last but not least is the man behind the plan.  Coach's workouts helped give me the foundation (physical and mental) that I needed to tackle this huge challenge.  More than just giving me a plan, though, he gave me the confidence and advice I needed to succeed.  When I debated signing up for this race just nine days ago, he assured me I was ready.  While I at first doubted so, he was right.  Thanks for believing in me Coach.

Race Report: 2011 Komen Race for the Cure® 5K, October 15, 2011

Downtown Miami was flooded with hot pink this morning as thousands of participants came out to run and walk in support of breast cancer awareness and research.  Many of the teams taking part went ultra creative with their team shirts.  One of my personal favorites was "these boobs are made for walking."  Others went the more serious route and wore touching (albeit less humorous) shirts in honor of survivors or those tackling the disease.

Unfortunately, my fellow Tri Loco was unable to join, but I was glad to get out there and run solo for a good cause.  Our training schedule didn't call for a 5K, but rather a 90 minute run; I opted to build the 5K in by doing a warmup run first and then a run of about 60 (sluggish) minutes after the event.  Despite not being the best race to aim for speed - due to all the walkers - I was determined to come out with a good finish time.  I beat my previous 5K best (25:28) by an even three minutes, finishing at 22:28!

I think my favorite part of the race was

Tri-Miami Race Report: May 15, 2011

After months of preparation, learning to swim (sort of), and doing what I thought was a lot of training, my first race had finally come.  To commemorate my first triathlon, and to honor someone who has overcome real struggle and adversity, I set up a Firstgiving page to raise funds for the Prostate Cancer Foundation.  To my astonishment I raised over $2,500 thanks to the support of my family, friends and colleagues.

With Mom and Dad - post race

When I spoke to my parents about the upcoming event, something seemed afoot.  I wasn't sure what was up, but I'd figure it out soon enough.  On Wednesday of race week, my wife said she had to tell me something.  Before she could speak another word, I blurted out "My parents are coming!  I knew it!"  Turns out I was right; Mom and Dad decided they couldn't miss my first event and flew down from NY to support me.  They were all a bit nervous that I'd be upset about the surprise or that their presence would get in the way of my carefully planned routine (I'm a planner, both personally and professional, and am not one for playing it by ear).  Nope, just the opposite: I was honored that they would come and thought it was pretty damn awesome.  The bonus of having my parents at the race is that my Dad is a phenomenal photographer; he took all the pictures in this post.

While my training program leading up to the race was somewhat ad-libbed, I had a careful plan (taken from Triathlon Magazine) for race week.  It consisted of mostly short workouts, a good amount of rest, and careful eating. 

Do-what? Oh, a Duathlon

I had never thought of attempting - and hopefully finishing - a triathlon before, but had been exposed to the sport by the head of my company (also South Florida is home to a tremendous triathlete community).  Despite being the head of an internationally known planning firm, and a jet-setting road warrior, my boss had managed to become not only a triathlete, but an Ironman.

Now that I was regularly running and biking, my first thoughts of multi-sport events started to creep in.  There was just one problem: I couldn't swim.  I don't mean that I wasn't good at swimming; I mean I simply did not know how, and couldn't swim from one side of the pool to the other (25m).  Sure, I'd spent time in the pool (never the deep end) or at the beach as a kid, but it was usually just goofing around rather than swimming.