2017 Boston Marathon Race Report: Part 2: The Race!

Hey again! In Part 1 I wrote about training for the 2017 Boston Marathon. Here’s Part 2, all about the actual race.

During my training I read as much about the Boston course as possible. For anyone who has never run the Boston Marathon, here’s my basic breakdown of the course, as learned through studying the course map, talking to friends, and reading race reports:

Boston Race Route

Just look at that elevation profile!

The first mile is almost entirely downhill, dropping rapidly for .6 miles, then rising slightly for .15 miles, and then dropping some more. The course continues distinctly downhill for miles 2-5, with some easy rolling hills that I can barely remember, flattening out from miles 6-15, with some more rolling hills that I also cannot remember. Just after mile 15, the course drops significantly for almost half a mile. It then flattens out briefly before the first of four bigger hills from miles 16-21. The first hill, starting right around mile 16, climbs steadily for over half a mile and traverses an overpass, so it’s long and quiet. The course then flattens out and rolls along for about a mile until the next distinct uphill at mile 17.5. Another small set of rollers emerges before a steep bump just after mile 19, and then another flat to rolling section before the infamous Heartbreak Hill, .6 miles of 4 percent grade at mile 20. Heartbreak has two climbing sections separated by a flat area. Once you’re at the top, the course drops slightly before a tiny bonus bump. Once over the bonus bump, the course drops significantly past Boston College, and remains downhill or slightly rolling through the finish line.

As you can guess, the key to running well on this course is preserving enough strength to get up the hills between miles 16-21 so that you feel strong enough to run hard on the final five-mile downhill stretch. If you hit the top of Heartbreak Hill feeling strong, then you can make up any time you lost on the climbs. If you pushed too hard earlier and you summit Heartbreak with thrashed quads, then the final miles will hurt.

Boston Marathon Shakeout Sun

Shakeout Sunday with Ilya and Bari, my fellow Brooklyn runners!

Knowing that the Newtown hills from miles 16-21 often claim a number of victims, I had made sure to run multiple long runs in Central Park, and added hill repeat days on Battle Pass Hill in Prospect Park. However, once I started to read other runners’ recaps of the 2016 Boston Marathon, I got a little scared. The warm weather during the 2016 race has become the stuff of legend in the running community. Ask anyone who ran that race how they felt out there, and they’ll just shake their heads. I lost count of the number of recaps that read something like this: “By mile 5, I knew it wasn’t going to be my day. So, I slowed down, drank as much water as I could, and enjoyed the fact that I was running the Boston Marathon.”

I also noticed another trend: athletes who readjusted their goal times prior to the race ended up having a decent day. In one particular recap, the runner had hoped to run 2:55 (around 6:41/mile), but decided to fight just for sub-3. He succeeded in his sub-3 goal, but not by much. He drank water and dumped water on his head at every aid station. I noticed this strategy in a number of other write-ups as well, along with the advice that in the warm weather, one should consume in-race nutrition earlier in the race. Noted.

Boston Marathon Shakeout Boylston

Shakin’ it out the wrong way up Boylston.

However, when I started to check the weather forecast about a week out from Marathon Monday, I felt good about my 2:53 plan. The weather was promising low 40s for the morning, with a high of low 60s. Perfect! That’s about what the NYC Marathon has been the last two years. Can’t argue with that.

Boston Marathon Finish Line Ilya

Just some cool guys hanging out at the finish line the day before the race! Thanks to Ilya and Bari for a great shakeout run and thank you, Bari, for the excellent photos.

Unfortunately, upon arriving in Boston on the Saturday before the race, temperatures had drifted into the high 70s, and promised Marathon Monday temperatures creeping into the 70s. I told myself not to worry about it, but to run my own race. It did not matter if 2:53 happened. Execution of a strong race plan and enjoying the experience became the most important aspects of my Marathon Monday.

On Marathon Monday I spent my pre-race time sitting near home plate in the baseball field at Hopkinton High School. The sun flew overhead, but I was not perspiring while sitting in the open. I chatted with my friend Ryan pre-race, and meditated on our collective attempt to run 2:50 at the 2016 NYC Marathon. We just could not pick up the pace after running a 1:26 first half., and I ran a four-minute positive split, never hitting the wall but slowing down in the final six-eight miles. After this past training cycle, with consistent 50-mile weeks and no time off for injury, I knew that I would be able to hold a more consistent pace through this course.

NYC Marathon Jim Ryan Mile 18

Ryan (second from right) and i cruising by Mile 18 of the 2016 NYC Marathon, simultaneously enjoying the atmosphere but not quite feelin’ the pace.

After a short wait of about an hour, the race organizers called the Wave 1 runners to the corrals, and we walked through Hopkinton down a small hill and to a second porta-pottie-filled parking lot. I strolled up to my starting corral, letting others walk and jog past me, reminding myself that I had over 26 miles to run. After about a half hour, which included the singing of the national anthem and a flyover by two F-16s, the starting pistol fired and Wave 1 Corral 3 lurched forward, halted, lurched again, and spilled across the starting line. Some runners sprinted. I focused only on starting my Garmin as I jogged across the timing mats.

Miles 1-5 (6:58, 6:49, 6:49, 6:40, 6:42)

Despite all my preparation, I was still surprised just how much the course dropped throughout those first five miles. Feeling the down slopes under my body, I focused on staying perpendicular to the hills, shortening my stride, and not worrying too much about my foot strike. Combined with the tightly-packed running crowds in the early miles, I did not push my pace much, and really let my body dictate how fast I warmed up. I sped up once at the end of mile 1 to get a sub-7 mile split on my watch. Otherwise, I followed my friend Mary’s advice: I “parked myself” on the double yellow line and ran down the middle of the road, and moved to the water stations on the left to hydrate (left-hand stations came after the right-hand stations, and were less crowded). I soaked in the crowds and enjoyed what felt like super easy running. Even though I was not thirsty or hot yet, I started drinking water and dumping water on my head at mile 2, grabbing at least three cups at each station. By mile 5 my shorts looked like I was swimming. My forehead, however, remained bone dry.

At some point during these miles, another runner yelled out, “Enjoy the miles while they’re easy.” I chuckled, and thought to myself, “I’m going to enjoy them even when they get tough.” And that’s the whole point of running these races, right? I did not take time off work to surround myself with thousands of strangers for hours on end just to enjoy the first five miles of the race. I came to enjoy the motion of moving my body at a fast pace for an extended period of time. Bring on the muscle soreness! Let’s have some fun.

Miles 6-15 (6:35, 6:34, 6:38, 6:37, 6:38, 6:39, 6:33, 6:38, 6:38, 6:40)

As the course flattened out, I started to find my rhythm. On a cooler day I would have pushed for 6:30-6:33 through this section, but I did not want to risk pushing too hard, too early. As the splits show, I was a model of consistent running. Honestly, not much to report. I felt strong, kept drinking and dumping water on my head at every water station, and grabbed extra water being handed out by kind spectators. At two different parts of the course, I grabbed entire water bottles, most of which went on my head. I also took a GU gel at the miles 7 and 13 water stations.

Boston Marathon 4

In the zone . . . somewhere on the course! Who is Fuller, and do we support him?!

Around mile 10 or 11 I ran into Steve, a fellow New York City runner who I’d e-mailed a few weeks earlier after reading some of his race recaps. Like me, he was running strong but cautious. Unlike me, he had the experience of running the 2016 Boston Marathon, so he knew firsthand just how quickly the heat could dash one’s chance at a strong race.

Miles 16-21 (6:29, 6:47, 6:49, 6:41, 6:53, 7:01)

After the steep downhill in mile 15, I approached the first of the four Newton hills. It loomed long, but not as steep as I had imagined. Although I felt my pace slow a bit as I ascended, my legs felt strong and steady. I saw my first group of walkers, and at least one runner at a medical tent looking disoriented. I reminded myself to stick to the hydration plan, made it to the top of the hill, and kept rolling along. The second Newton hill was steeper but shorter, and I felt good as I maintained an even effort to the top. I started to feel the first bit of fatigue in my legs, but not enough to slow me down.

November Project brought the ruckus to Mile 18. I heard the cheer station from about 30 seconds away, and moved to the left side of the street to grab as many high-fives as possible. However, right as I hit the main cheer station, I nearly collided with a guy running in a Robin costume, because why not? Robin looked like he was loving the NP crowd, so I felt a little bad knocking him out of the way to high-five my buddies.

Boston Marathon 2

Old school Batman!

After the NP cheer station, I honestly don’t remember the third Newton hill or the following section of the course. However, my mind came sharply into focus at the baseball of Heartbreak Hill. I looked up and thought, “This is it. Get up this guy and then you can let loose.” And up I traveled. My legs started to rebel a tiny bit, so I shortened my stride and repeated, “Get up this guy and you can let loose.” I crested the first bit, then started up the second. The crowds cheered loudly, but I focused only on each step, one at a time. The rebellion in my legs calmed. My body felt relaxed. My mind, clear. “Get up this guy and you can let loose.” One step after another.

Boston Marathon 1

Robin, unperturbed by me basically running him over at Mile 18.

Miles 22-26 (6:38, 6:35, 6:34, 6:33, 6:27)

When I summited Heartbreak Hill and the small bonus bump immediately following it, I pumped my fists and charged down the Boston College hill. My pace, which had dropped to 7:00/mile while climbing Heartbreak, briefly dipped into the low 6:20s as I high-fived every Boston College student I could see and shouted, “How ‘bout it, Eagles?!” I felt like the race was only just beginning, and smiled ear to ear down the hill. I really had to push myself to hold back. Although I knew that the remainder of the course was heavily downhill, I was not going to risk a late-stage, unanticipated bonk.

Miles 23 and 24 felt like the most intense and intimate miles of the race. Although no spectators jumped into the road like during some earlier points (which made me wonder if that was how the Tour de France riders might feel, surrounded by fans slapping their backs as they ascended 10 percent grades in the Alps), everyone seemed like they were continuously screaming and cheering. I really fed off their energy, even though I was conserving energy and no longer pumping my fists at every  “Yeah, NP!”

Jim Boston Mile 25.5

Nice job almost missing me, Melissa 🙂

Once I saw the Citgo sign looming ahead, I knew it was time to ice this thing. I ascended the short bump between miles 24 and 25, passed the mile 25 marker, passed the Citgo sign signaling one mile to go, and pushed my pace just a little bit more. The time on my watch suggested a PR was happening, but my brain was not able to compute exactly how fast I needed to finish to make it happen. Oh well, I thought: just run faster.

Boston Marathon Hereford

Right on Hereford!

And I did. As I dipped under Massachusetts Avenue while following the tangent line painted on Commonwealth, I got a huge cheer from my fiancé, Melissa, and our good friends Leah and Dana, who live right at that intersection overlooking the Marathon route. I raised my hands over my head and then focused on passing the two or three runners directly in front of me. I shouted, “Let’s go boys! Half a mile to go!” However, no one joined my cheers. Either I had too much energy left, or they were dying.

Boston Marathon Boylston

Left on Boylston! (Thanks, Winnie!)

Either way, I started to push a little harder when I took that final right on Hereford, left on Boylston. As noted in so many recaps, once you turn onto Boylston, that finish line seems so far away, despite being only 600 meters down the street. I planted myself on the tangent line and kept pushing, focusing only on passing the runners immediately in front of me. My hip flexors felt sore, but every other leg muscle felt up to the task. I pushed forward, the crowds screaming with every step, the sun bright between the buildings, reminding myself how many times I’d run a hard 400 meters in training. Then, as if the last two minutes had not happened, I crossed the finish line, stopped my watch, and saw 2:55:XX as my final time. Boom!

Boston Marathon Medal 3

If you had to base your opinion only on the shorts in this picture, which runner would you say likes to party?

As almost always happens after a marathon, every muscle in my legs seized up within a minute of crossing the finish line. I honestly believe that the hardest part of a marathon is the walk to pick up the medal and your gear bag! Fortunately, I ran into Ryan and my other friend Chris, who had just finished in times of 2:50:XX. Incredible! We congratulated each other, and then Chris and I walked to get our medals, goodie bags, and met up with Sarah, Chris’s incredible wife and Ironman destroyer. She was nice enough to take some great finisher photos of us once we exited Boylston and walked over to Commonwealth Ave.

Boston Marathon Medal

I’m smiling, but mostly dreading the half-mile walk back to where I’m staying.

Post-race reflections and next steps, in Part 3! (Coming Soon)

2017 Boston Marathon Race Report: Part 1

Hey! It’s been a long time since I updated my blog, but here we go.

On Monday, April 17, 2017, I ran the Boston Marathon in a time of 2:55:56, 6:43/mile pace, 976 overall out of 26,411 finishers. My time gave me a 58-second marathon PR from my time at the 2016 New York City Marathon. It was a hot day, but I could not have executed my race plan any better. My 15-second negative split tells me that I ran about as well as I could have.

Because I haven’t written for so long, I wrote a lot! Therefore, I’ve decided to break it down into three separate blog entries: 1) a summary of my training throughout 2016 and my Boston-specific training; 2) a race recap; and 3) an analysis of my race, and what’s in store as I train for the Marine Corps Marathon on October 22, 2017.

Without further ado, Part 1: A Yearlong Training Review (2016-April 2017)

Honestly, 2016 was a difficult year in terms of training. An injury to my right hip flexor muscles and adductor kept me sidelined from approximately February through mid-April. In May, I ran the 2016 Brooklyn Half only 7 seconds off my half marathon PR. That race reassured me that I had not lost too much fitness, but showed just how much work I would have to put in if I wanted to improve. I also hated every step of it, and entered the “pain cave” for the first time in my running career. I then participated in the New York City Triathlon in July, which was an awesome experience but definitely took time away from running.

Brooklyn Half Pain

Brooklyn Half: not a good look, especially for a non-PR time!

NYC Tri 1

NYC Triathlon: Swim Time 2000ish/3300; Bike Time 700ish/3300; Run Time 58/3300. Guess we learned my strongest discipline.

Then, in August, just as I was building my mileage, I got a once-in-a-lifetime last-minute opportunity to attend Burning Man and play guitar in a Phish tribute band. Although this story deserves a post of its own, I ended up running the Burning Man 50k on approximately 25-30 miles per week of training, with one long run of 18 miles. Not my best race, and definitely not the best way to build up the miles leading into fall marathon training.

Burning Man 3

When you run an ultramarathon in the desert, you get water refills from this guy.

Burning Man Music

Bringing the music of Phish to the desert!

Upon return to New York, I ended up with bursitis in my right hip, which sidelined me for another two weeks. More importantly, I missed at least one 20-miler because of it before I went to the doctor. When I was finally able to run again, I squeezed in two 20-milers before the Marathon and ran a small half marathon PR in a tiny race in Brattleboro, VT, all the while nursing an ever-tightening left ankle. Despite mentioning said ankle to my doctor throughout the year, he told me to keep stretching it, but not to worry.

Catamount Half 1

Catamount Half Marathon: 1:19:56, 2nd overall to this guy, Jason, whose parents lived along the race route. Super nice guy!

That said, on November 6, 2016, I toed the line at the New York City Marathon having averaged 35 miles per week from June through November, with a peak week of 50 miles. Not terrible, but definitely not the volume necessary to build the aerobic capacity to make a big leap in my marathon abilities. Also, as you can probably guess, the lack of consistency across the year made it difficult to predict what would happen after the gun at 9:50 AM that morning. Suffice to say, I could not have asked for anything more when I crossed the finish line in Central Park with a 62-second marathon PR.

NYC Marathon 1

Chris, Jamil, Me, Myles, and Ryan: all sub-3, all within 2 minutes of each other!

When I analyzed my race, however, I was able to identify a pretty obvious issue. I ran the first half of the race in 1:26, approximately 6:33/mile. The second half clocked in at 1:30, or 6:52 mile. While New York is generally a positive split course, most strategies would favor a one- to two-minute positive split to account for the Queensborough Bridge and the Fifth Avenue hill. Such a strategy would require one to run an even effort throughout the marathon.

So, why did I finish with a four-minute positive split? In my opinion, there were two main reasons. First, I set way too ambitious a goal of running 2:50, so I went out faster than I should have. That led to me slowing down in the final eight miles of the race. Second, my training, which lacked both volume and consistency, failed to let me develop the muscle endurance required to keep turning over the legs in the late stages of the marathon. Based upon that, I decided that for Boston, I would increase my weekly training volume, and try to run at least six days per week, even if some of those runs were short. For the first time I ordered a custom training plan from NYRR’s Virtual Trainer program. The plan was set to start on December 27, which meant that I would use the time between mid-November and late December to build up a good mileage base.

However, after taking a week off after the NYC Marathon and running for two weeks, the tightness in my left ankle sidelined me for two more weeks. Then, once I regained my range of motion in my ankle, I got a bad cold, which sidelined me for another week. Then, on Christmas Eve I got the flu, which sidelined me for yet another two weeks. Boom boom boom! Once I finally recovered, December 27 had passed, and I had barely run since the end of November. Although I had tried to maintain fitness by cycling, I had not hit the pavement in over a month.

So, I officially kicked off my Boston 2017 training on January 3, running an easy 4 miles on the treadmill, with four strides at a 5:00/mile pace. Not particularly inspiring, but a start. From there I ran 11 miles my first, week, followed by 28, then 32, 39, 37, 42, and, finally, 52 miles in a single week, with a long run of 17. I followed that up with five more weeks at 50 plus miles, with a peak of 56 in my last week. I got in three 20-milers, with the last two containing some marathon pace miles. I ran 6-7 days per week, and noticed that I was recovering from runs much faster than in previous cycles. I used my “The Stick” to roll out my muscles every night, which really helped any lingering muscle soreness. Instead of incorporating numerous hard race efforts into my training, I treated races as my tempo runs. I really tried to stick to the 80/20 method of training, wherein you run approximately 80 percent of your miles at an easy to moderate pace, and 20 percent of your miles at a hard effort. I experienced no new injuries or discomfort, and felt myself getting stronger each day. I made sure to do my own core exercises at least two days per week, and noticed a difference in my overall strength.

So, when I toed the line on April 1 at the Boomer’s 4 miler in Central Park, the one true tune-up race I scheduled, I felt confident that I would be able to throw down a strong effort. My finish time of 22:54, which was good enough that day for 10th overall and first in my age group, had me executing a solid race plan and running a final mile of 5:19, faster than I’d run in a good while. A few days later, I equaled my PR on the 3.3-mile November Project NYC PR Day course.

Boomer 4M

Boomer 4-Miler: I swear I’m not angry at Mikey Branigan, the winner of the race! I’m just bad at pictures (and race bibs).

Those two races gave me one critical piece of information: My fitness was strong, but had not improved so much that I was going to run a massive PR in Boston. If anything, I might be able to run 2:53 or slightly under with the right weather conditions. Any attempt to push for faster than that, however, and I’d be back in positive split city.

Part 2, the actual race recap, to follow soon!

Race Preview: The Staten Island Half Marathon, October 11, 2015

Staten Island Half Marathon

Staten Island Half Marathon Banner (repost from nyrr.org)

In two days I’ll run the Staten Island Half Marathon for the second time. Last year’s Half was my first half marathon, and I finished in 1:44:42 (8:00/mile pace). I then ran the Fred Lebow Half Marathon in Central Park in January at a 7:22/mile pace, finishing in 1:36. Due to my injury, I was unable to run the Brooklyn Half this spring, but ran a 1:29:36 while training (6:50/mile pace).

After my strong finish at the Bronx 10-Mile two weeks ago (1:00:20, 6:02/mile pace), I am confident that I can PR. While I am targeting a 1:20 time (6:06/mile pace), I’ll be happy to finish the race with a strong effort. This race is just a chance to gauge my estimated finish time for the NYC Marathon.

How can we put forth a strong effort on the windy, deceptively hilly course? Let’s go through our race prep analysis:

Know Your Race: As discussed above, I’m going to attempt to average a 6:06/mile pace if I’m feeling strong out there. I will likely start off around a 6:15/mile pace, run harder than usual in the middle flat section of the course, relax around mile 10 (see the Know Your Course section), and then run hard the last 5k.

Know Your Course: The course is an out-and-back finishing at home plate of the Staten Island Yankees’ stadium. Last year’s course (this year’s is slightly different) consisted of 3-4 opening miles flowing through a series of small hills, similar to the first three miles of this year’s Bronx 10-Mile. I’ll take a lot of deep breaths and let other runners charge past me on the uphills, and smile as I surge past them on the downhills. I want to save my quads for the later half of the race.

Miles 4-9 include a long downhill and then 4.5ish miles of out-and-back flat running. As indicated above, I want to push the pace through this section to make up any time I might have lost on the initial hilly section, and any time I might lose on the following hilly section. Other runners recall a strong headwind on the return section of this run (miles 7-9), but I don’t remember the wind. The goal here is to average 6:00/mile or faster.

Mile 10: This mile killed last year’s dreams of finishing under 1:40. Mile 10 starts with .7 miles of uphill at an average 3.3% gradient, the same gradient as Cat Hill in Central Park but twice as long. Last year I completely underestimated the toll this hill would take on my quads, running hard up the hill to maintain my 7:40/mile pace and being unable to maintain anything close to that after the hill. This year I plan to give the hill a moderate push, preserving my legs for the final 5k. Even if I run mile 10 at a 7:00/mile pace, as long as I can push hard the last 5k, I’ll be happy with my effort.

The last 5k: As hard as I can go. This part of the course is different from last year, and seems to have some hills. At this point in the race, hills become opportunities to accelerate, not hold back. The final half mile is mostly downhill, which culminates in a steep descent into the stadium. That will be a good feeling.

Be Willing to Adjust: The course might be windier than I remember. If so, I might have to adjust my overall pace expectations. My legs have recovered from the Bronx 10-Mile, but I still have the remnants of a cold. If I’m still slightly sick during the race, I might have to adjust expectations. If I’m not careful and run the hill at mile 10 too hard, I cannot get mad at myself for “ruining” the race. I have to maintain positive thoughts and fight through any physical pain that arises.

Nutrition: The positive eating has already begun! Breakfast today included two slices of sourdough bread with some peanut butter, and a protein shake made with 2% milk. Snacks will include cashews, and lunch will be ramen with egg and baked chicken. Not sure about dinner yet, but tomorrow will feature Greek yogurt, more eggs, more salad, and probably some rice with chicken and vegetables for dinner.

During the race, I plan to have a gel right before the start, one around mile 5, and one around mile 10, with water right after each gel. I’ll use this as an opportunity to practice marathon fueling without the fear of bonking.

Woot! I’m excited, although for reasons unclear to me I feel less confident about this race than I did for the Bronx. It might have to do with putting forth another hard effort; it might just be the slight cold talking. It’s just a feeling, though, so I am going to work on replacing it with a feeling of confidence. That’s one of the great revelations of my adult life: feelings are not facts! Relentless forward motion.

Good luck to everyone running the Chicago Marathon this weekend!

A special shout out and good luck to my cousin, Kristen, who is running her first marathon in Hartford this weekend!

And to everyone, happy running!

Race Recap: Bronx 10-Mile, September 27, 2015, 1:00:20, 6:02 Pace

Bronx 10-Mile

Reposted from nyrr.org

The recap before the recap: I ran the Bronx 10-Mile on Sunday and finished in 1:00:20, good enough for a 6:02 minute per mile pace and 76th place overall out of over 9,000 finishers. I could not have been more excited about my performance and the great time I had before, during, and after the race, and am so grateful for all the cool people I know who inspire me to work hard.

Now for the full recap!

True to my race preview, I ran two miles on Saturday morning, the first mile at about a 10:00/mile pace, and the second mile interspersed with 100 meter strides. I ate good food (plus half a chocolate shake with my girlfriend – gotta love Shake Shack), and got a full seven hours of sleep. I prepped my race gear and made a mental breakfast checklist that evening.

So, when I woke up at 5:45 a.m., I felt refreshed and ready to go! That didn’t stop the nerves from creeping in, and I used the bathroom three times before heading out. I ate two slices of toast (one covered in peanut butter), a banana, and one cup of non-fat Greek yogurt with a teaspoon of honey. Stomach full and gear secure, I headed out at 6:20 a.m.

I jogged 13 blocks to meet my sister and our friend Mike at Columbus Circle/59th Street, and we hopped on the D train to Yankee Stadium. The ride took about 15 minutes, and we talked to the conductor about the race (she was very interested in all the runners on the train). Mike and I grew up in the same town, so we filled each other in on what we and our mutual friends are up to.

November Project Bronx 10-Mile

Pre-race photo 1: You all good?

Once off the train at 161st Street, we checked our bags, hit the restrooms (again!) and met up with our November Project NYC buddies at 164th and Grand Concourse to take a team picture. As usual, everyone from NP_NYC was cheerful and full of encouragement. We talked briefly about the course and the chilly air, and then split to warm up. I ran a half mile, found another group of NP_NYC folks in the same spot as before, and took group photo 2!

November Project Bronx 10 Mile

Pre-race photo 2: F*ck yeah!

I headed up to my corral about 15 minutes before the start and talked to some folks I knew, including Steve from NP_NYC and my good friend Sam from high school. I ate my first of two gels and stood at the back of the A corral, which was fine by me: I start too quickly when at the very front.

And then we were off! I crossed the start line 25 seconds after the horn. Runners jockeyed for position for the first quarter before spreading out. The Grand Concourse sloped slightly upward, and then rolled gently up and down for the first mile. I passed the mile 1 time marker at 6:30, logging a 6:05 pace. This felt very fast (I anticipated a 6:15 pace for this race), but I felt great and went with it.

The next two miles contained additional rolling hills, with a steep uphill during mile 3 coming out of an underpass. I paced myself and ran easy on the uphill as other runners surged past me. I ran mile 2 in 6:12, and mile 3 in 6:20, putting me at about at 6:12 pace for the first three miles. I cruised down the final downhill off the Grand Concourse and into the first part of the north course loops feeling strong and focused. A number of spectators yelled “F*ck Yeah!” or “Let’s Go, NP!” when I ran by with my November Project #grassrootsgear, and I smiled and screamed “F*ck Yeah!” right back at them. Having never run for a team before, I loved every second of this.

Around Mile 4 I sucked down my second gel, grabbed some water, and estimated my pace at about 6:15 minutes per mile. This seemed right to me, but I still felt strong as I paced off a runner clipping at faster than 6:15/mile. We pounded fists and fought through the flat loop.

As we emerged from the loop, we ran alongside the next wave of runners. So many familiar faces and “NPs!” from Billy, Tricia, my sister, Ashley, and Sam, and maybe others I left out. I may have gotten a bit too exuberant with the high fives, but whatever! I was feeling it.

The second loop at the top of the course found us east of the Grand Concourse on a pleasant tree-lined street. The out was a smooth downhill, and the in a steady uphill. I ran mile 5 in around 6:10, and mile 6 at a sub-6 pace. Mile 7, the smooth uphill, had me reconnecting with the Grand Concourse for the final push home at about a 6:10 pace. I danced a bit to the DJ music at the head of the Grand Concourse (where all the loops connected), and mentally prepared for the final three-mile push.

The second I passed the mile 7 marker, I accelerated and focused on passing the next runner. At first this proved easy: A number of runners who had charged up the mile 7 incline were slowing down, so I overcame about ten runners before mile 8. Once mile 8 hit and the course became almost exclusively downhill, it was on. Every step became more difficult, but I kept my eyes focused ahead on the next runner, reeling him or her in to the rhythm of my breath in sync with my steps. The field had thinned a lot, so when I would pass a runner I would hear his footfalls for a few seconds, and then nothing but my own feet and breath.

I passed the mile 9 marker in a net time of 54:35, which shocked me. If I could run a 5:25 final mile, I could break the one hour mark! I had not even considered this before the race, so I buckled down, grabbed some water, and pounded the pavement. As we approached the finish line, I heard cheers and saw lots of people gathered. No one was behind me. The runners in front of me were too far away to pass. I kept the pressure on myself and crossed the start line with an official time of 1:00:45, good enough for a net time of 1:00:20. Woot! I danced a bit to the awesome tunes of DJ Kool Herc, grabbed some official finisher’s photos with my finisher’s medal, slammed a bagel and apple down my throat, and reveled in the fact that I somehow ran a 6:02 pace, only six seconds off my BEST 5K PACE!

Bronx 10 Mile

Post-race photo with Sam!

I later learned that my sister ran a PR pace, which is amazing considering she never ran before two years ago, and only really started getting serious about it last year. She doesn’t believe me, but she is my inspiration for running. She stays consistent with her training plan, hits the NP_NYC workouts hard, and has shown such consistent improvement. Kate is great, and now you know!

Bronx 10 Mile

Post-race endorphin-laden smiles.

After a short rest, I gathered my belongings and ran about 5-6 miles home, crossing the Macombs Dam Bridge into Harlem, and then down through Harlem to Central Park. I didn’t clock these miles, but I imagine they were pushing 10 minutes each. My foam roller never felt so good!

Post-race celebrations found my sister, my girlfriend, and I down in TriBeCa with my parents, aunt, and Mom’s cousins. That group ran the Tunnel to Towers 5k, which they’ve done every year for the past four years. The event honors Stephen Siller, a member of FDNY who died at Ground Zero after running from Brooklyn to the World Trade Center through the Brooklyn Battery Tunnel on September 11, 2001, in an effort to provide immediate assistance to the relief efforts. The run tracks the path he took on 9/11, and it’s just a really profound experience. The foundation created in his name also provides amazing benefits to wounded warriors.

We ate a tasty brunch at Añejo, talked about our respective events, and smiled and laughed a lot. My legs felt surprisingly good, although my right hip was definitely more sore than the left (but not in a bad way). I was happy to get home afterward and chill on the couch, watching “Boyhood,” the Netflix DVD that my girlfriend and I have had on our TV table for about two months.

In conclusion, I’ve said it before and I’ll say it again: I credit the Maffetone 180 Formula and training slow to race fast for my recent successes. I also credit NP_NYC and all their support. Also family, friends, and anyone who’s been reading this blog. It’s been a great journey, and I’m excited for the next couple of weeks of racing and all running beyond!