did a short TM run today.. 4 miles in 34.31 with an AHR of 147.
I will replace my Reebok watch because it seems to soar to numbers that are just not realistic when i go over 160.
Getting ready for Saturday morning when I go back for another 1/2 marathon, although this time my goal is about 2 hours, no need to run at race-pace two weeks in a row for that distance.
Haven't yet looked over a route but was thinking of doing a quick run from Park Slope to Coney Island and then back or maybe from Park Slope over the Brooklyn Bridge and up to 26th Street on the West Side and back..
I looked back at last year's first 13 miler which I remember being brutal.. Now I know why my memory is so specific about this.. that run was three and a half times around Prospect Park which is obviously ALL hills on a Friday Morning before Kirk's wedding.. miserable
for those interested here was that run
http://www.mapmyrun.com/run/united-states/ny/brooklyn/693241259
Wednesday, July 30, 2008
Monday, July 28, 2008
recovery run
decided on a 'recovery' run this afternoon which would up being a whole lot tougher than I expected, did my usual Prospect Park loop which from my apt and back is 4.67 miles.. On a good day I can run the entire thing in just about 40 minutes, today running at a slow pace it took me almost 46 minutes.
was a beautiful day in the park anyway and glad i got it done with.. Might take tomorrow off (or otherwise do a slow treadmill run) to save the knees.
Heart Rate was 149 today but I'm really not convinced that my Reebok heart-rate watch is working correctly because every time I get over a HR of 165 it reads "222" or something which throws off the AHR
was a beautiful day in the park anyway and glad i got it done with.. Might take tomorrow off (or otherwise do a slow treadmill run) to save the knees.
Heart Rate was 149 today but I'm really not convinced that my Reebok heart-rate watch is working correctly because every time I get over a HR of 165 it reads "222" or something which throws off the AHR
More on the NYC Half
Quick update on my splits
Total Participants: 10506
My Overall finish: 2700
Total Male Participants: 5405
My Gender place: 1980
Net Time: 1:51.34
splits
0-5K : 27.24
5k-10k : 26.21 (53.45 total time)
10k-15k : 25.54 (1:19.39 total time)
15k-20k : 26.26 (1:46.13 total time)
21k (13.1 miles) finish: 1:51.34
first thing I noticed is how slow the first 5k went which I figure was due to the huge running crowd in central park, as anybody who has run the park with even 6000 people will tell you, it is like bumper cars for the first 3 miles before you can get into any kind of rhythm,
The 10k to 15k time was very good and even the last 5k was something I was happy with considering how many water breaks I took there.
off day today but we continue again tomorrow
Total Participants: 10506
My Overall finish: 2700
Total Male Participants: 5405
My Gender place: 1980
Net Time: 1:51.34
splits
0-5K : 27.24
5k-10k : 26.21 (53.45 total time)
10k-15k : 25.54 (1:19.39 total time)
15k-20k : 26.26 (1:46.13 total time)
21k (13.1 miles) finish: 1:51.34
first thing I noticed is how slow the first 5k went which I figure was due to the huge running crowd in central park, as anybody who has run the park with even 6000 people will tell you, it is like bumper cars for the first 3 miles before you can get into any kind of rhythm,
The 10k to 15k time was very good and even the last 5k was something I was happy with considering how many water breaks I took there.
off day today but we continue again tomorrow
Sunday, July 27, 2008
NYC Half Marathon
Today marks the end of week 4 of the 18 week running schedule getting me ready for November 2nd.. Today also marks the day of the NYC Half Marathon which took us from 86th street in Central Park to Battery Park. I prepped for this run by actually taking a pretty easy week for two reasons:
1) the marathon schedule only had me going 8 miles this week for the long run, so I knew that running 13 on one day this week would allow me to cut one 4 mile run out of it. I also thought that 13 miles at race-pace was going to require me to be well rested..
2) my ankle has been as big as a grapefruit for about 10 days after landing weird in Prospect Park and I thought that this might be the week where I could condense my runs to give me 2 and a half days off..
I think it paid off
Race was pretty well set up, with the first 7+ miles in the park, then onto 7th avenue and into Times Square. The race banged a right on 42nd Street and continued to the West Side Highway which we took all the way down to Battery Park.
It was a weird run because I figured the last 6 miles would be fairly easy since the course was so flat and the first would be pretty gruesome. My experience was the exact opposite!!! Ran the park really well, although with 10,000 people running the race it was really busy and crowded, I don't think I even really hit a comfortable stride until mile 3 or 4 but running in the crowd with people at my goal pace (8:30 per mile) kept me going!!!
The funny thing was that when I left the park and hit 7th Avenue to a pretty loud crowd, I actually started to lose my legs a bit. Maybe it was the temperature, maybe the humidity or maybe I just ran too fast through the park because I hit the NYC street and I felt dead.. I struggled through Times Square which was cool because there were a ton of people plus a Karaoke band playing to get your mind off the humidity. 42nd Street wasn't much easier and the West Side Hwy was comfortable but long. At this point we had traded the hilly but shaded Central Park Run for a pretty flat but no coverage of the HWY. I am sure that I hit EVERY water station from mile 7 to 13 and with my new method of walking through each station to make sure I could get the water into my system, I 'm sure I "lost" about 3 minutes which I am fine with
At the end I finished the run in 1:51.32 on the official NYRR.Org website which got me at a very nice 8:30 pace. This run was slightly slower than the Brooklyn Half marathon from earlier in the year but I think the weather was a big part of that.
My average Heart Rate was 160 on my Reebox watch, I am not 100% sure that was accurage but I know it was flying .
Good news is that it's over and i'm ready for next week!!!!
Schedule has me doing 28 miles next week, three runs of 4 miles, then 13 on Saturday and a 3 mile recovery mile on Sunday!!! should be interesting..
Watching Maceo as I type this blog today who just woke up, so going to have to cut this short.
thanks for all the support guys.
In the meantime, as many of you know I'm running this race for a charity called Team For Kids which is the official NYRR charity fighting childhood obesity. I'm about half way to goal of $2500 for which I want to offially THANK everybody for helping me with.
If anybody else would like to support me.. Please follow the link
1) the marathon schedule only had me going 8 miles this week for the long run, so I knew that running 13 on one day this week would allow me to cut one 4 mile run out of it. I also thought that 13 miles at race-pace was going to require me to be well rested..
2) my ankle has been as big as a grapefruit for about 10 days after landing weird in Prospect Park and I thought that this might be the week where I could condense my runs to give me 2 and a half days off..
I think it paid off
Race was pretty well set up, with the first 7+ miles in the park, then onto 7th avenue and into Times Square. The race banged a right on 42nd Street and continued to the West Side Highway which we took all the way down to Battery Park.
It was a weird run because I figured the last 6 miles would be fairly easy since the course was so flat and the first would be pretty gruesome. My experience was the exact opposite!!! Ran the park really well, although with 10,000 people running the race it was really busy and crowded, I don't think I even really hit a comfortable stride until mile 3 or 4 but running in the crowd with people at my goal pace (8:30 per mile) kept me going!!!
The funny thing was that when I left the park and hit 7th Avenue to a pretty loud crowd, I actually started to lose my legs a bit. Maybe it was the temperature, maybe the humidity or maybe I just ran too fast through the park because I hit the NYC street and I felt dead.. I struggled through Times Square which was cool because there were a ton of people plus a Karaoke band playing to get your mind off the humidity. 42nd Street wasn't much easier and the West Side Hwy was comfortable but long. At this point we had traded the hilly but shaded Central Park Run for a pretty flat but no coverage of the HWY. I am sure that I hit EVERY water station from mile 7 to 13 and with my new method of walking through each station to make sure I could get the water into my system, I 'm sure I "lost" about 3 minutes which I am fine with
At the end I finished the run in 1:51.32 on the official NYRR.Org website which got me at a very nice 8:30 pace. This run was slightly slower than the Brooklyn Half marathon from earlier in the year but I think the weather was a big part of that.
My average Heart Rate was 160 on my Reebox watch, I am not 100% sure that was accurage but I know it was flying .
Good news is that it's over and i'm ready for next week!!!!
Schedule has me doing 28 miles next week, three runs of 4 miles, then 13 on Saturday and a 3 mile recovery mile on Sunday!!! should be interesting..
Watching Maceo as I type this blog today who just woke up, so going to have to cut this short.
thanks for all the support guys.
In the meantime, as many of you know I'm running this race for a charity called Team For Kids which is the official NYRR charity fighting childhood obesity. I'm about half way to goal of $2500 for which I want to offially THANK everybody for helping me with.
If anybody else would like to support me.. Please follow the link
https://www.nyrrc.org/cgi-bin/
Be sure to have all donations list my ING NYC Marathon entry # and last name.
my entry number: 252845
my team name/last name: Spelbrink
NYC is my running partner
First of all, I want to thank my awesome wife, friends, family member, coworkers and just about anybody else I come across for listening to me talk about this year's marathon.
Most of you guys know how much I loved the marathon last year, not just the actual race but the training part particularly. I finished last year in 4:19 which was great as I was able to hit my goal of under 4:20 which I could not have done without the support of all you guys along the sides of the race.
April, Eva, Spike, Maceo, Sneha, Andre and Dorien literally did their own marathon as they stood race-side in every borough but Staten Island which made the experience!!! But seeing the many faces along the road was even better and I thank you guys for the support.
This is my first ever attempt at a blog and it will be a way for me to try to keep you guys up to date with the marathon training for 2008!!!
Enjoy
Most of you guys know how much I loved the marathon last year, not just the actual race but the training part particularly. I finished last year in 4:19 which was great as I was able to hit my goal of under 4:20 which I could not have done without the support of all you guys along the sides of the race.
April, Eva, Spike, Maceo, Sneha, Andre and Dorien literally did their own marathon as they stood race-side in every borough but Staten Island which made the experience!!! But seeing the many faces along the road was even better and I thank you guys for the support.
This is my first ever attempt at a blog and it will be a way for me to try to keep you guys up to date with the marathon training for 2008!!!
Enjoy
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