Dream, Plan, Execute & Beleive

Just wanted to thanks all of my friends here on tumblr for all your support over the last 2 and a half years and all the kind notes over the last few days….

I am not going to try and list all of you I would be afraid to leave someone out….thanks to all….2 sort of off days….hopefully a spin class in the AM

thanks, e

Yesterday, I got in a good nap, but not after a very slow ride on the stationary bike in the gym, it was more just to get some of the stiffness out. Then a nice stretch. I have limited running on the calendar for the next 2 weeks, so there will be spin classes and strength training. 

It’s a bit odd, I am looking forward to the next 2 weeks being lighter on the running, It will quickly build up to 2 summer races, more about those later.

Brooklyn Half Race Recap

Once again my Garmin messed up, not sure what tis going on with it, look like another hard reset is due. luckily NYRR had Automatic extra split time recorders on the course. so here they are:

 I am including the race plan by section, which I perviously posted:

First 5 miles – evenly paced, controlled effort. Relaxed. Enjoying yourself. These miles should be roughly 8:05-8:10 pace. If we are going by the GPS, use it, but don’t obsess over it. RUN BY FEEL. You should know what half marathon pace should feel like. Make it feel eeeeeaaassssy.

I followed plan pretty much as was laid out, At least the feel good part, I really shot out quick at the start I checked a few time and I was in the 7:30’s the first mile, then backed it down and tried to run at a comfortable pace, the first 5k a little fast, the second 5k will the single hill slowed me but I settled into a comfortable 8:00 pace, did I just say that? Comfortable & 8:00 pace, progress.

At 10K, I had beaten my previous Personal Best! And I was hardly tired, all I kept thinking was wow cant wait to race that distance again!

Next 3 miles – average around 8:00 pace. Still controlled, still relaxed, just a bit quicker than the first 5 miles. Goal is to still feel good.

At 15K, I was still amazingly consistant, I guess my legs and mind had taken over, another 5k done at 8:00~ pace. at this point I was still feeling good, had had one of the Gels I was carrying, hydration was going well and the the 15K mark I had beaten another race Personal Record. and just 3.8 miles to go.

Last 5.1 – anyone can run 5.1 miles. I know you can do it. You know you can do it. The goal will be to get a few miles under 8 minute pace or get even quicker.

The last 3.8 miles, they were harder, and I made a few minor, lapses here, I slowed more than I should have for the water stops and I hit each one, now I was looking for each mile marker, especially 10 and 11, I was counting down the miles, so I struggled here. 2 things might have helped, check my Garmin and had another Gel pack. The Gel pack might have just be more for a mental jolt than physical but, I should have had it at mile 10. An not slowed so much, taked my last water at mile 11 and stepped it up. Mental…..I couldn’t wait for mile 12 and the miles marker change over meters to go.

At 15k I had a chance at 1:45 by mile 11 I wanted to have enough to finish. At mile 13, the turn to the finish, the last .1 mile and the finish line never looked so good, now just stay on pace less than a minute to go, erasing a 21 year old personal record, see a crowd for the first time since the Prospect Park.

No finish line pictures yet, I hope I smiled…

Today, The last of my early Personal Records was surpassed! In May 1992 at the Long Island Marathon I ran a 1:47:17 half, I was in the best shape of my life and I was training for the Duathlon equivalent of the Ironman (100+ miles on the bike followed by running a marathon. I was a year away from being ready. Then injury struck. a year with no training, coupled with work and life meant, that phase of my life was over. There have been other high points and triumphs in my life but the raw physical performance and competition seemed sadly were over. There have been serval attempts to comeback, all cut short by injury. All hindered by weight gain.

Today, 21 years and a few days after that warm May morning back in 1992, when I ran my fastest half marathon and was looking to get to 1:30:00, I have caught history, personal yes, but I beat that time, the last of the personal records which were left to be conquered. 1:46:23 Official time at the Brooklyn Half Marathon. Done! No more listing records from my 30’s or 40’s, all of my personal bests are from my 50’s and they are all faster than both back then and when I was in the best shape of my life.

Today, I weigh 175 lbs. lighter than when I was a freshman in High School, have run 3,000+ miles since January 2011, have won a 1st and 3rd in age group, have raced to 11 Personal Bests in succession, including today’s Half, with today’s half being 5:52 faster than my previous post 30’s best of 1:52:15. And, lost 35+ lbs.

What I guess this means is I am now in the best shape of my life. I could not have done it without the support of my Partner Chris, and family who have always though i was crazy, friends who understand I might have to go to bed early or eat more healthy or changed out big night out so it did not conflict with my racing schedule. There is one other person, Marc (www.trainwithmarc.com), we found each other a little over 2 years ago, he took over my training, the planning, review and race strategy. The results, well they speak for them self. Yes, I have had to do the work, have the personal motivation to train and compete, but its his guidance which have been the foundation.

A woman in my coral this morning overheard my conversation with my running friend, I showed he the grading scale for today’s race which Marc set out, ( I do it all the time, gold, silver, Bronze) her comment was where is the fun if he is going to grade your performance, to which I replied, “I have fun every time I run, sometimes it just hurts more than others ;)

More later

ok, 3

some work…..

2.25 mile slow jog

get my number for the Brooklyn Half……..

not sure on my eta friday, but let me know who else might be going in the afternoon, I am trying to meet up with Run-your-own-miles too!

nothing fast, just tapering…35:08….just a 2.25 mile light jog on friday…..some carbs……and the Big Race!

Isn’t that a contradiction? well The harder part will be complete in 1.5 miles, 6x400 this morning @7:30 pace. Then 4 miles tomorrow, off on thursday and 2-2.5 miles friday, all leading up to Saturday’s Brooklyn Half.

• It’s not easy
• There will be setback and failure
• It takes work
• There is always an excuse
• You can’t be afraid of success
• There are more good days (a lot) than bad days
• The is another hill to run after the one your just ran
• Most of it is in your mind
• Emerging from the pack is not a bad thing, nor should it be hidden (thanks andywg)
• A Plan, with training, tests and commitment lead to success, just not in the timeframe you planned  
• There is always somebody(s) helping you succeed
• I could not have planned to run 3,000 miles…….
• Running is more like Life thank most people realize (thanks Matthew)