As 2013 starts to draw to a close and I look forward to 2014, I've been struck by both my limits and the possibilities for the next 12 months.
Next week, I am running my last 'race' of 2013, which qualifies for the 2014 New York Marathon. It's 4 miles, and all I need to do is show up and finish. My prior two 4 mile runs much earlier this year clocked at 37:51 and 36:01, so a target of 35 mins, or 8:45/mile feels decent, if somewhat modest. Beyond that, the biggie is on January 26th, when I tackle my first half marathon. In 2014, I am going to run the 9+1 for guaranteed entry to the NYC Marathon in 2015, plus at least 4 of the 5 borough races which includes 3 half marathons (Manhattan Half, Brooklyn Half, Staten Island Half, Bronx 10 miles and Queens 10k).
Recently I ran just under 6.5 miles averaging less than 9 mins/mile. The idea is in 8 weeks I'll be able to maintain that for 13.1 miles bringing me in just under 2 hours. Ideally I'd be running my first half at the start of March, another 4 weeks later, but the timing is good in some ways as I get to test myself early on.
I've also started hitting a nearby track to start to work on speed - again some limits and possibilities are showing here. I can run a 6 mins/mile at least for 400m at a time - again, modest but a starting point. I'm always weary that kicking too hard might pull my back out of sorts. Being injury free so far has been encouraging and a great platform to keep building on.
So, let's see out 2013... and prep for that half marathon.
Saturday, November 30, 2013
Saturday, November 2, 2013
Marathon Blues - New PR
So yesterday I went to the Jacob Javits convention center to pick up my race bib for the New York Dash to the Finish Line race, which is a 5K dash to the end of the NY Marathon course. It's both a warm up for the marathoners tomorrow, and an opportunity for those not running the marathon to sock up some of the scenery and atmosphere associated with the big day.
What I didn't realize, but should have guessed, is that the marathoners were also collecting their bibs, and the entire center was constantly reminding me that's who they were catering for.
For the first time, I wished I was running it tomorrow. I'd probably barely make it within 5 hours, and I'd probably be ill for weeks afterwards, but I wish my big day wasn't a ear away...
...but, solace. I did the dash and hit a personal record for 5K (27:30 or 8:53min/mile), and am slowly moving towards the 25 min target.
Starting at 47th street on First Avenue, runners get to run along 42nd street and then up 6th Avenue towards the park. It's been my favorite race of the year so far, and now I'm only 2 races away from qualifying for the 2014 NYC Marathon, which was my goal in January.
What I didn't realize, but should have guessed, is that the marathoners were also collecting their bibs, and the entire center was constantly reminding me that's who they were catering for.
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| Welcome... if you're running the Marathon |
...but, solace. I did the dash and hit a personal record for 5K (27:30 or 8:53min/mile), and am slowly moving towards the 25 min target.
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| The Race Starts at the United Nations |
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| Sunrise on the East Side |
Sunday, October 20, 2013
Half Marathon Baseline
I just applied for the NYC Half Marathon. Good chance I won't get in, but I'm hoping to run 3 - 4 Half Marathons next year as well as the NYC Marathon, so I applied anyway.
Also, trying to keep a new baseline of 15 miles a week:
Also, trying to keep a new baseline of 15 miles a week:
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| Winter Baseline? |
Wednesday, October 16, 2013
Running Treats
My lovely wife Maria bought me an assortment of running treats. I'll be reviewing these in upcoming posts.
Monday, October 14, 2013
Post Race Run
After being buoyed by a PR yesterday, I fancied a little cool down run, and was surprised at grabbing a negative split at the end.
But where's my 8-minute mile?
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| Ooh, 4th mile... |
But where's my 8-minute mile?
Sunday, October 13, 2013
Harry Murphy Cross Country Classic
OK, so today was the Staten Island half marathon... and also the Harry Murphy Cross Country Classic 5K. I did the 5K!
It wasn't without a minor mishap though - I forgot my tried and trusted running shoes, and had to run in my 'zero drop' Merrells. A little hillier than I expected, I was originally hoping to run this in 26 minutes. There were no clocks on the route, so I don't know my time, but I think it was closer to 28 than 26 mins... I won't find out until 1:00pm tomorrow.
My next officially timed race is the NYRR Dash to the Finish Line, which is on the Marathon weekend and a 5K gallop to the Marathon finish line... 26 minutes? I think I can do it...
It wasn't without a minor mishap though - I forgot my tried and trusted running shoes, and had to run in my 'zero drop' Merrells. A little hillier than I expected, I was originally hoping to run this in 26 minutes. There were no clocks on the route, so I don't know my time, but I think it was closer to 28 than 26 mins... I won't find out until 1:00pm tomorrow.
My next officially timed race is the NYRR Dash to the Finish Line, which is on the Marathon weekend and a 5K gallop to the Marathon finish line... 26 minutes? I think I can do it...
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| 2012 Dash to the Finish Line |
Saturday, October 12, 2013
Personal Bests and New Courses
So today was a minor milestone, having broken 45 minutes for a 5 mile run. This is better than my previous best of 48:32 for a five mile race. Of course, it doesn't count as a PR, because it wasn't officially timed. Even so, not a bad little jog, and great negative splits.
Yep, I'm in self-praise mode...
Yep, I'm in self-praise mode...
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| Mile 5 looks pretty sweet |
Sunday, October 6, 2013
Saturday, October 5, 2013
Sometimes you have to persist, sometimes you have to let go.
When I was 14 years old, along with thousands of other British kids I was the front line for a new type of educational curriculum, called the General Certificate of Secondary Education (or GCSE). At the start of this 2 year endeavour (think of this as junior high in the US), you were advised to take 9 or 10 subjects. Some of these were compulsory; English Language, Mathematics, Religious Education and Physical Education. Then you had to select another 5 from a list, but include at least one science and one social science as well as one 'creative' class. The choices were Physics, Chemistry, Biology, Computer Science, History, Sociology, Psychology Economics, Art, English Literature, Typewriting, wood and metal work etc.
In addition to this life-determing moment at the tender age of 14, my dad had sent me off to a different school than my catchment area might otherwise have precluded. I didn't know anyone there at all; none of the teachers, none of the pupils, and so had little. When I returned home, my dad asked me which subjects I had chosen. They were; Biology, History, Sociology, English Literature and Typewriting. My dad was shocked, and had good reason to be. At the time, I loved computers, electronics, anything I could take apart and put back together. I couldn't really explain why I'd chosen subjects I knew little about and hadn't really shown any interest in up until then. When I chose my A-Levels, I cemented that educational path with Sociology, Psychology and Geography.
The truth is, I didn't really want to be a 'geek'. I'd seen the kinds of kids who hung around in the computer labs and went to the extra-curricular physics classes and bluntly, they were boring. I didn't want the only conversation I could strike up to be about bits and bytes (despite being a fairly handy programmer), or how to get to level 256 of Bounty Bob Strikes Back. I wanted to be able to discuss Marx and dialectical materialism, or the 6-day war and Palestine. Perhaps it was part of being an only child and having few friends or peers, that your most pressing concern is impressing adults.
I didn't do particularly well in my later education - in contrast to my early years; I practically aced every test I took up until I was 15 or so, and then barely passed everything else - but I did become a reasonably well rounded person, quite possibly because I chose to study things that I wasn't naturally interested in.
Ever since then, I think I've carried a dichotomy inside me. Things I do because I like the idea of those things, and things I do because I've always enjoyed doing those things. At this point in my life, the distinction is getting blurrier. With running, I didn't honestly enjoy it to start with, as I testified in my very first blog entry. Even after 2 or 3 months, it was more the idea of it, and the idea of being like other runners who always seem so purposeful and strong. Now, over a year later, I can honestly say this is something I do enjoy and get a great deal of satisfaction from.
Even so, there is a part of me that could still quite happily blow 30 hours or more over a weekend, playing a computer game like Elite 2 or Civilisation, as I often did 20 years ago. Which begs the question; who am I really?
In addition to this life-determing moment at the tender age of 14, my dad had sent me off to a different school than my catchment area might otherwise have precluded. I didn't know anyone there at all; none of the teachers, none of the pupils, and so had little. When I returned home, my dad asked me which subjects I had chosen. They were; Biology, History, Sociology, English Literature and Typewriting. My dad was shocked, and had good reason to be. At the time, I loved computers, electronics, anything I could take apart and put back together. I couldn't really explain why I'd chosen subjects I knew little about and hadn't really shown any interest in up until then. When I chose my A-Levels, I cemented that educational path with Sociology, Psychology and Geography.
The truth is, I didn't really want to be a 'geek'. I'd seen the kinds of kids who hung around in the computer labs and went to the extra-curricular physics classes and bluntly, they were boring. I didn't want the only conversation I could strike up to be about bits and bytes (despite being a fairly handy programmer), or how to get to level 256 of Bounty Bob Strikes Back. I wanted to be able to discuss Marx and dialectical materialism, or the 6-day war and Palestine. Perhaps it was part of being an only child and having few friends or peers, that your most pressing concern is impressing adults.
I didn't do particularly well in my later education - in contrast to my early years; I practically aced every test I took up until I was 15 or so, and then barely passed everything else - but I did become a reasonably well rounded person, quite possibly because I chose to study things that I wasn't naturally interested in.
Ever since then, I think I've carried a dichotomy inside me. Things I do because I like the idea of those things, and things I do because I've always enjoyed doing those things. At this point in my life, the distinction is getting blurrier. With running, I didn't honestly enjoy it to start with, as I testified in my very first blog entry. Even after 2 or 3 months, it was more the idea of it, and the idea of being like other runners who always seem so purposeful and strong. Now, over a year later, I can honestly say this is something I do enjoy and get a great deal of satisfaction from.
Even so, there is a part of me that could still quite happily blow 30 hours or more over a weekend, playing a computer game like Elite 2 or Civilisation, as I often did 20 years ago. Which begs the question; who am I really?
Sunday, July 14, 2013
Happy (Running) Birthday
A year ago today, I went for my first run after proclaiming rather confidently that I was going to become a runner. On that day, I ran 2.07 miles in 26 minutes and 59 seconds - effectively 13 and a half minutes per mile.
In May of this year, I ran 4 miles in 36 minutes and one second, or 9:01/mile, or a 4 and a half minute per mile improvement on my starting point. I should be pleased, and I am. However, I'd like to further improve in the next 12 months, add more to my blog, and start working towards the NYC Marathon in 2014.
My aim there is to run 9 mins miles for 26.2 miles. That would give me a time of three hours, 55 seconds, or just 5 seconds within my goal time of 4 hours. It's doable, but since my fastest recorded race in May, my times have slowed - a 9:25, 10:09(!), 9:43 and 9:19 have been my mile pace for the last 4 races. I can partly blame the heat and humidity in NYC, something that after 8 years of living here I still haven't quite got used to; but more honestly, the reason is I am not running nearly enough.
So, one year in; I'm happy I'm still running and happy to have shown progress. Being in your 40's isn't the end of the world. However, I need to get faster, stronger and fitter to meet my goals, which are:
- Marathon in sub 4 hours (November 2014)
- Half Marathon in sub 2 hours (Spring 2014)
- 10K in sub 1 hour (end of 2013)
- 5K in 25 mins (end of 2013)
In May of this year, I ran 4 miles in 36 minutes and one second, or 9:01/mile, or a 4 and a half minute per mile improvement on my starting point. I should be pleased, and I am. However, I'd like to further improve in the next 12 months, add more to my blog, and start working towards the NYC Marathon in 2014.
My aim there is to run 9 mins miles for 26.2 miles. That would give me a time of three hours, 55 seconds, or just 5 seconds within my goal time of 4 hours. It's doable, but since my fastest recorded race in May, my times have slowed - a 9:25, 10:09(!), 9:43 and 9:19 have been my mile pace for the last 4 races. I can partly blame the heat and humidity in NYC, something that after 8 years of living here I still haven't quite got used to; but more honestly, the reason is I am not running nearly enough.
So, one year in; I'm happy I'm still running and happy to have shown progress. Being in your 40's isn't the end of the world. However, I need to get faster, stronger and fitter to meet my goals, which are:
- Marathon in sub 4 hours (November 2014)
- Half Marathon in sub 2 hours (Spring 2014)
- 10K in sub 1 hour (end of 2013)
- 5K in 25 mins (end of 2013)
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| Looking Strong, but end of a horrible race; pace was 10:09/mile |
Sunday, June 23, 2013
Terrible Race
Wow, walked for the first time ever in a race. I've only run twice in the last 5 weeks though.
Back to training.
Sunday, May 12, 2013
Sunday, April 21, 2013
I run for... Boston
First race of the year, and just 7 days after the bombing at the Boston Marathon, New York City's Race for the Park's was a race in remembrance for the victims.
I had a personally disappointing race, actually falling one second short of my four mile personal best (37:50) which I set on a practice run in my neighbourhood. My issue is that I run within my comfort zone for too long before getting up to a decent race speed.
With a starting number of 10345 putting me right at the back, I spent a lot of the time negotiating runners who's dropped to walking pace, pretty much between about half a mile and 3 miles. After that, it thinned out a little, but was still crowded. I can't blame the pack for my slouchy pace (maybe I'll start higher up the field next time), but it was pretty difficult to navigate.
Apart from the last quarter mile, I ran a pretty leisurely pace with no discomfort - something I need to break out of. It's time to run in the discomfort zone.
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| Practically everyone wore this |
I had a personally disappointing race, actually falling one second short of my four mile personal best (37:50) which I set on a practice run in my neighbourhood. My issue is that I run within my comfort zone for too long before getting up to a decent race speed.
With a starting number of 10345 putting me right at the back, I spent a lot of the time negotiating runners who's dropped to walking pace, pretty much between about half a mile and 3 miles. After that, it thinned out a little, but was still crowded. I can't blame the pack for my slouchy pace (maybe I'll start higher up the field next time), but it was pretty difficult to navigate.
Apart from the last quarter mile, I ran a pretty leisurely pace with no discomfort - something I need to break out of. It's time to run in the discomfort zone.
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| The Beagle didn't run... |
Tuesday, April 16, 2013
South Carolina
This coming Sunday, I have my first 4 mile run, and for sure I am woefully under-prepared. After 6 days without running, I arrived in Charleston, SC for some sun, Kayaking and warm-weather running. Today I made a fist at running across the Arthur Ravenel Jr. Bridge, which connects Mount Pleasant with Charleston. It's two and a half miles long, and rises to 186 feet (the tallest section of the bridge is 575 feet... but you can't run up there).
I don't know if any world class runners come from Charleston, SC, but they probably should. I saw plenty of college-age kids scooting up the incline to the top of the bridge, and running this 3 or 4 times a week would be enough to carve out a hardy athlete.
Aaanyway, I'll be leaving sunny Charleston tomorrow, after getting myself burned kayaking in the morning sun (yes, you can burn in 2 hours, in April, in South Carolina. Who'd have thunk it).
In the meantime, I can say I ran to the top of the Arthur Ravenel Jr. Bridge (they need to work on that name), and back again, and survived.
FInally, a huge shout out to Boston, the runner's of the 2013 Boston marathon and the survivors and victims of yesterday's atrocity. Keep running, don't let the bastards get you down.
I don't know if any world class runners come from Charleston, SC, but they probably should. I saw plenty of college-age kids scooting up the incline to the top of the bridge, and running this 3 or 4 times a week would be enough to carve out a hardy athlete.
Aaanyway, I'll be leaving sunny Charleston tomorrow, after getting myself burned kayaking in the morning sun (yes, you can burn in 2 hours, in April, in South Carolina. Who'd have thunk it).
In the meantime, I can say I ran to the top of the Arthur Ravenel Jr. Bridge (they need to work on that name), and back again, and survived.
FInally, a huge shout out to Boston, the runner's of the 2013 Boston marathon and the survivors and victims of yesterday's atrocity. Keep running, don't let the bastards get you down.
Saturday, April 6, 2013
Hart beat!
Dedicated to Tony Hart, 1925 - 2009
So a few things to cover. A PR for 4 miles, and PR for 5 miles, and I got a heart rate monitor.
4 Miles
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| 4 miles isn't so tough |
Going from 3 miles to 4 miles shouldn't be a big deal, and at the time it wasn't, but I did feel that run for 3 days afterwards, something that's never happened before. I ran in 9:27, which will stand until I race of April 21st - I have a 4 mile 'Run for the Parks' race in Central Park.
Going from 4 to 5 miles int he space of a week seemed like a good idea, so I did. Some slow splits (nearing 10 min/mile at times) but managed it in 48 mins, which is also a PR by default, as I think that is the first time I have ever run 5 miles continuously.
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| Still hadn't recovered from the 4 miles |
I got a heart rate monitor with mapmyrun.com joining their pro program, which has been fun to use. My target heart rate for a steady run is 150bpm, and I am usually over that at the moment.
Saturday, March 30, 2013
Friday, March 29, 2013
First four miler, got the splits right
I'm not sure why I haven't done four miles since I re-booted my running last year, but today was a first and so a PB for four miles since turning 40.
More pleasing was the almost perfect splits, each slightly faster than the last
Four miles is now going to be the new baseline training run for the spring and summer - it felt pretty good.
More pleasing was the almost perfect splits, each slightly faster than the last
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| These are the splits you're looking for |
Sunday, March 17, 2013
26.2
Let's face it, one of the ultimate goals of every runner is to complete a marathon. In fact, even for non-runners, getting that 26.2 under their belt is a badge of honor that can't be taken away from you. When I started running last year, it wasn't really something I had in mind as a goal. I really just wanted to get of my ass and start running. But, I decided in January, that this was something I'd like to do too.
Thanks to NYRR, by joining them before the end of January 2013, I'm able to take them up on their 9+1 offer. Basically if I run 9 qualifying races this year and volunteer for at least one, I am eligible for entry into the 2014 marathon. That gives me just a little under two years to prepare for the event itself.
So, in the spirit of getting back on track for some serious road time, I've signed up for a few 5K's between now and the summer, with the aim to get at least two 10K's under my belt in the autumn - a half marathon sometime early next year, either New York or Brooklyn Half and then into gear for some serious training for the actual thing next year. I'm hoping for a sub-four hour time, which means sustaining around 9-min miles for the 26.2 miles.
I read recently in Runner's World that to be able to train properly for a marathon, you need to have been running four times a week on average for at least the last six months (something I cannot claim, but could certainly achieve) and in the last 10 weeks or so, should be clocking 30 miles per week.
If nothing else, writing about it seems to be pretty inspiring. Oh, and the 3 miles I ran today - felt pretty good!
Thanks to NYRR, by joining them before the end of January 2013, I'm able to take them up on their 9+1 offer. Basically if I run 9 qualifying races this year and volunteer for at least one, I am eligible for entry into the 2014 marathon. That gives me just a little under two years to prepare for the event itself.
So, in the spirit of getting back on track for some serious road time, I've signed up for a few 5K's between now and the summer, with the aim to get at least two 10K's under my belt in the autumn - a half marathon sometime early next year, either New York or Brooklyn Half and then into gear for some serious training for the actual thing next year. I'm hoping for a sub-four hour time, which means sustaining around 9-min miles for the 26.2 miles.
I read recently in Runner's World that to be able to train properly for a marathon, you need to have been running four times a week on average for at least the last six months (something I cannot claim, but could certainly achieve) and in the last 10 weeks or so, should be clocking 30 miles per week.
If nothing else, writing about it seems to be pretty inspiring. Oh, and the 3 miles I ran today - felt pretty good!
Monday, January 21, 2013
Exercise Vs Alcohol
When I started running regularly back in July last year, after 6 weeks or so of running in 90-degree temperatures, I lost about 5lbs, going from 183 to 177.
It's January 21st, and I am three weeks into 'dry January', my annual attempt to survive a month without booze. I've lost 6lbs in that time. I'm not a weight watcher per se, but thought this was an interesting stat none-the-less.
I can't see myself giving up beer, or wine for that matter, for the long term. But if you're putting on weight and don't know why, check your alcohol consumption.
It's January 21st, and I am three weeks into 'dry January', my annual attempt to survive a month without booze. I've lost 6lbs in that time. I'm not a weight watcher per se, but thought this was an interesting stat none-the-less.
I can't see myself giving up beer, or wine for that matter, for the long term. But if you're putting on weight and don't know why, check your alcohol consumption.
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