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January 15, 2009

Harrisburg Photos!

Not only are there official race photos from the Harrisburg Half Marathon, but someone was nice enough to personally take photographs from the sidelines and share them with the rest of us.

To see my official photos, go to www.usacandids.com, select "Harrisburg Half Marathon", then "View 2008 Harrisburg Half Marathon Photos" and enter "684" for the bib number.

In addition, a fellow named William Hathaway (who blogs about running and other assorted topics) was planning to run the race, but got sidelined by an injury. Instead, he participated by shooting hundreds of photos and posting them online.  You can see me in photos 8, 34 and 128, carrying my Gatorade bottle and smiling all the way! Thanks, William.  Glad to see you're back in running shape!

October 17, 2008

Three halves

I've been running at least 13 miles every Sunday since Sept. 7. Two of those Sunday runs were half-marathon races, each three weeks apart. This week, continuing the pattern, I plan to run the Seaside Half-Marathon in Seaside Heights.

My Autumn of Thirteens has helped to demystify the half-marathon as a race as well as 13 miles as a running distance. The weeks leading up to Harrisburg were filled with intense training and anticipation.

In the weeks since, it has been all about the fun of it and not about PR's anymore.  Pleasant scenery, proximity to home and a good-time feel are reasons that are just as good to run a race...if not, better.

October 15, 2008

Newport Liberty Half Marathon

With no expectations and no worries, I ran the Newport Liberty Half Marathon on Sept. 28. It was exactly as I had hoped - not my best half-marathon race time (in fact, it was my worst), but still faster and a more exciting workout than a normal 13-mile run.

It was also my first race of more than five miles that did not involve extensive travel, hotel rooms and advance planning. I had a great night's sleep, woke up early, drove the 15 miles from Little Falls to Jersey City, and ran the race. Twenty-five bucks and a gallon of gas was all it cost to have a low-pressure, fun race. And it was just me. No Karen, no family, nobody except the two co-workers (Sarah and Ken) whom I had expected to see after the race. Parking was easy, registration was a breeze and the start was right on time at 8:30 a.m.

My buddy, Tim, gave me the idea to try the fast-start technique for this race. This principle helped me garner a 5K PR during the summer, so it was worth trying out for the longer distance. Rather than try to start and end at my elusive half-marathon goal pace of 6:36, I blasted off fast, keeping the front of the pack in my sight, and sustained the pace for as long as I could. 

The idea behind this method is that even though you will likely slow down, the amount of time you lose when that happens will be more than offset by the amount of time you gained at the beginning.

There were clocks at each mile marker, so it was easy to track my progress; but I've found that, despite my earlier love for them, the clocks have recently proven to psych me out.  Is it a coincidence that my recent PRs this year (5K and half-marathon) were at races with no mile clocks?

The first four miles took us through Jersey City streets, including a mile-long stretch on the horribly semi-paved Grand Street. Sustaining a 6:20 pace, I knew as we entered Liberty State Park that the slow-down was coming.  I could feel it in my breathing and in my legs.  Were we going uphill?  Or was I already getting fatigued?

One would think that running seven miles in a park is a treat during a half-marathon but, in this case, one would be wrong.  The fifth, sixth and seventh miles were nice enough, with the view of the Statue of Liberty's backside and the pleasant greenery.  But, then, all we did was zig-zag, back and forth, along the park's winding paths.  Oh look, I was saying to myself, there's the Statue again.  And again.  And again. In addition to being downright boring, the constant turns and pivots disrupted my momentum over and over.  I always enjoy a race during which there is a stretch along water, but this one consisted of one mile-long stretch run one way, then the other.  Ho-hum.

What bothered me more was the fatigue I was feeling as early as the fifth mile.  I knew it was okay to settle into a more comfortable pace and I tried to do so, but I could not settle into anything even resembling comfort.  At every mile clock, I took note of the time, and added 6:36 to get my goal time for the next marker.  From the sixth mile to the eleventh, I hit the goal exactly zero times.  I came close on some (6:37 was my best) and was hovering around 7:00 on others.

Several runners passed me in the ninth and tenth miles.  Maybe they were speeding up, but I knew I was also conking out.  The rain started to fall as I made my way to the eleventh mile marker.  I kicked it up a notch and passed a few people, figuring that the faster I finished, the sooner I could get out of the rain. I calcuated that I would need around 14 minutes to complete the last 2.1 miles. I do not remember the exact time on the 12-mile clock, but I remember thinking I could do well.

My twelfth mile was a good one - back on pace, feeling better, more psyched about the endgame. I even started to believe that I would come close to my PR from Harrisburg, three weeks prior. Speeding up for a strong final mile, I used too much, too soon. The last mile felt like an eternity. Twist after annoying turn on the city blocks, left me wondering where the heck the finish line was.  Maybe I'll see it after this turn...okay, THIS turn...okay THIS turn...WHERE IS IT??

With about a half-mile to go, my side started aching with a stitch. There would be no sprint to the finish; I was in too much pain. When I finally rounded the last corner to the finish line, a pleasant surprise helped me to at least cover the last few yards with some oomph - the sight of my brother and sister-in-law with my niece, Julianna (who was born the day before my first half-marathon). They had come out in the rain to cheer me on to the finish. It was the first time they had ever been to one of my races.

My finish was followed by hugs from the fam which suddenly made it all feel better.  It was my slowest half-marathon (1:28:06), yet I felt proud, accomplished and completely satisfied.

September 26, 2008

A half on a whim

Eh, what the heck. 

I'm resigned to running 13 miles every Sunday anyway...aaaaaaand two of my co-workers (Sarah and Ken) are running it...soooooo...

I'll be running the Newport Liberty Half-Marathon in Jersey City this Sunday.

September 25, 2008

This week's 13

Continuing my three-week streak of running 13 miles on Sunday, I ran a freshly mapped loop through my new hometown of Little Falls, Montclair (including a loop around Brookdale Park, site of my very first 5K) and Cedar Grove.

Trying to get used to the hills and mountains of my new area, I refuse to shy away from them, even if that means a ridiculously difficult section that starts as a steady but manageable incline at the seven-mile mark near Anderson Park, giving way to an uphill challenge on North Mountain Avenue and Upper Mountain Avenue (the names are dead giveaways) and, finally, a full-on 45-degree mountain climb up Bradford Avenue.

Much of my success on Sunday probably had to do with the cooler, more running-friendly weather, but I am proud to say that I tackled these previously will-killing, strength-sapping uphills and enjoyed the final five miles (especially the part along the Cedar Grove Reservoir) more than I would have expected.  I finished feeling great...and that was before I looked at the stopwatch, which revealed that I had done the route at a 7:01 average pace!

Unfortunately, I was a little sore when I ran my Tuesday five-miler, with aches in my glutes and Achilles tendons.  If I am going to run 13 miles every Sunday, perhaps I should take them a little more slowly.

September 24, 2008

E's PR

I often mention my friend, EKG, the person that encouraged me to run my first 5K. Without that encouragement, who knows if I would have ever gotten the nerve to start running races?  If not for her, would I be writing this blog, two years later, with two marathons, two halfs, two 10Ks and several shorter races under my belt?

EKG is an everyday runner like you and me.  She is a self-proclaimed "BOP'er" ("Back-of-Pack-er").  She has introduced several other people to racing and most of them wound up besting her times.  This does not seem to bother her as she continues to soldier on and aim for personal victories, which she is far too modest to proclaim to the world (unlike yours truly).

It is with this in mind that I want to publicly congratulate her on the PR she earned at a recent 5K, coming ever so close to breaking the 10-minute pace barrier (10:15); quite an accomplishment - only a year ago, her 5K pace was well over 11-minutes.

Her achievements serve as a reminder that she is everything an everyday runner should aspire to be, even though she gets few medals, seeks no glory, and her picture does not end up in the paper.  As I obsess over placing in my age group, qualifying for Boston, trying to keep up with the front of the pack; EKG's personal triumphs, commitment to the sport and enjoyment of the activity help keep me grounded and focused on why we do this in the first place.

Congrats, E.  Good luck with the Army 10-miler on Oct. 5!

September 23, 2008

Running with no direction

From 1999 to 2004, I went to a lot of Phish shows. Yes, I was one of those people that followed them around the country. The come-down of returning to real life after a series of concerts and lots of traveling was often offset by the knowledge that the next tour was already planned and there was something to which to look forward. In Phish's later years, tours became more sporadic and there was an empty, directionless feeling amongst us Phish phanatics when a tour would end and there was nothing scheduled.

So it is with running, my post-Phish obsession. For the first time since my friend, Elaine, encouraged me to run my very first 5K, I don't have a race on the schedule. With the exception of my two injured periods, every time I finished a race, there was a new race on the horizon. I hope to do a marathon in the spring, which would mean beginning my training early next year. I set so many personal records this year (for three different distances), I don't know what to do until then.

Really, it's not even about a new race or a new PR.  The truth is that I got quite accustomed to having a training schedule - a clearcut plan detailing how much and how far to run each day.  Without it, I'm a bit lost.

How do I find my way?  Should I use the rough template of days for short runs, long runs, mid-length runs and speed work that characterized most of the training plans I used?  Or should I schedule a race simply to have a set schedule?

----------

Looking to go longer than a 5K and don't need too long to train?  Here are some upcoming 10Ks, 10-milers and half-marathons in and around New Jersey...

Sept. 27: Hopewell Challenge (10K), Hopewell Borough

Sept. 28: Newport Liberty Half-Marathon, Jersey City (The Herald News's own Sarah Schillaci and Ken Coles are running this one!)

Oct. 4: Hands on House Half Marathon, Lancaster, Pa.

Oct. 5: Jersey Shore Half Marathon, Sandy Hook; Delaware Distance Classic 15K, Wilmington, Del.; Army Ten-Miler, Washington, D.C.

Oct. 19: Seaside Half Marathon, Seaside Park; AIDS Run Philly (10K), Philadephia, Pa.

Nov. 2: Cooper Amerihealth Bridge Challenge (10K), Camden; C&D Marathon Run Fest (marathon, half marathon, 10K and 5K), St. Georges North, Del.

Nov. 30: Thanksgiving Sunday 10K and Three-Mile Fun Run, Long Branch

September 19, 2008

Rehashing the half

On Sunday morning, one week after my triumphant half-marathon, I ran a 13-miler from Weehawken through Hoboken and Jersey City and back.  The all-uphill last mile (in the heat and gross humidity) killed the incredible buzz from the previous 12 miles, but those 12 miles were amazing.  I even caught myself grinning as I passed a building with reflective windows.  I thought about making 13 miles my standard Sunday long run and it occurred to me that it would be like running a half-marathon every week.

Is my body up for it?  Only one way to find out.

-----

Autumn is a great season for racing.  Here are some upcoming races in the North Jersey area:

Sunday, Oct. 5: Richard's Run HHK5K in Ho-Ho-Kus; 10K Race/5K Run/2K Walk in Mahwah (There are cash prizes and, judging by last year's results, I may be a contender in the 10K, so I'm considering this one!)

Saturday, Oct. 11: Heart of the Highlands 5K, West Milford

Sunday, Oct. 12: Hackensack 5K Run/1.5-Mile Walk

Saturday, Nov. 1: Dover Renaissance Run (5K)

Sunday, Nov. 9: Harold Schumacher Rotary River Run 5K and Kids Fun Run in Little Falls (That's where I live, so how can I not do this one?)

September 17, 2008

Who's afraid of some aches and pains?

My leg hurt on the Tuesday after the race.  It was my right calf, right where it meets the Achilles tendon.  For the first time, I didn't let it get to me.  I ran a fast half-marathon; I put my body to the test and achieved a personal record.  It's only natural to be sore. 

But an additional rest day felt out of the question.  Doing an easy (and I mean, very easy) three-miler was exactly what I needed.  I still felt sore, but I somehow felt better.  My co-worker and fellow runner, Sarah, called it "active recovery."  For the rest of the week, "easy" was the operative word.  I timed myself only to get a reference point of what "easy" actually means.  By the end of the week, it moved from near-eight minute miles back down to sub-seven minute miles. 

Aside from the actual running, I treated myself to rest in other areas - taking the elevator instead of the stairs, driving where I could walk, spending a little more quality time on the love seat watching a movie or two.  The aches faded away and I'm happy to say, I'm back to normal.

September 08, 2008

Harrisburg Half

As promised, the weather for yesterday's Harrisburg Half-Marathon was perfect.  Cool and crisp in the morning, warming up as the sun came up.  Leaving the hotel at 6:15, shivering from a bit of a chill in the air, I knew that conditions would be ideal.

With Karen at the wheel, we crossed the bridge to City Island in less than a half hour.  The registration 0907080707 tent was well organized and efficient and I picked up my packet and timing chip with ease.  Of the four half- and full marathons in which I've participated, this one had the most swift registration process and the easiest access with parking.  Granted, this was also the smallest of all those (around 800 participants), but still well worth the praise.

I did a quick jog to warm up and took my place toward the front of the pack.  By golly, no one looked at me like I don't belong -- they smiled, said hello, and were all quite friendly.  It was a bit smelly, though.  I don't recall ever being at a starting line that smelled so much like a gym locker.  I know I made sure to wear a clean shirt! 

Everything was right on time and at 8 a.m., and we were off.  I had told Karen that, if all went well, I'd be at the finish line at 9:26. 

The course led us around City Island first and then over the bridge to the path on the waterfront of the Susquehanna River.  The greatest challenge on these narrow paths was passing and allowing others to pass.  At some moments, I was a little frustrated that I couldn't get around some runners and walkers; at other moments, I felt bad that people had trouble passing me.  Both cases ended up being good for my pacing because the inability to pass forced me to hang back in the early miles and the runners creeping up behind me later forced me to push the pace a little.

A volunteer called out the time at the second mile marker: 14:42 as I passed.  No surprise - I started too fast.  My goal was a 6:36 pace and I was doing a 6:21.  But I felt good and I remembered what my buddy and guru, Tim, had told me: Don't run according to the clock, run according to what your body tells you.  So I kept it up and watched a guy in front of me.  Keep him in your sights, I told myself, and you'll do fine.

0907080822We turned around and started heading north in the third mile, running under the bridge we crossed earlier.  On the sidewalk along the river, Karen took this picture and asked how I was feeling.  My reply, "I started too fast." 

She quickly quipped, "Well, I'll see you at 9:25, then!"  I love that girl.

The next four miles continued along the riverfront.  Any time I started to think too much about my pace and my breathing, I looked to my left and enjoyed the beautiful scenic views of the river and the trees.  Who knew Harrisburg was so pretty?  Who, in New Jersey, knows anything about Harrisburg at all?

A clock at the six-mile mark read 39:18 as I passed, so I started doing the math.  If I kept a consistent pace, I'd be at mile 12 at just under 80 minutes, giving me only six minutes to do the last mile.  I also noticed that the guy on whom I'd kept my eye was much farther ahead.  I needed to pick it up, so I took a swig from the Gatorade bottle I was carrying and increased my leg-turnover, trying not to expend too much more energy in the process.

Before heading back again, we did a little loop through the residential neighborhood just south of I-81.  A volunteer called out the time at the 7.25 mile mark.  I honestly don't remember what he said and, because it was such an odd mile marker, I became pre-occuppied with more math and fractions and decimals and...ARRRGH...JUST RUN, MAN!

As we turned onto Front Street to head south toward City Island (this time on the upper path along the road, instead of the lower path along the waterfront), I heard a woman running behind me say to her companion, "We're running at about a 6:30."  On one hand, I felt better because I could stop calculating.  On the other, if that was the case, then I was running too fast.  Psychologically, I got tripped up.  Can I keep this pace to the end?  Am I going to fizzle out?  As I was thinking that, the woman passed me.  Did she speed up or did I slow down?

There were no more mile clocks.  Just the other runners and my own unreliable sense of pacing.  I tried to listen to my body.  At the 10-mile mark, I administered the usual pep talk to myself: Just a piece-of-cake 5K from here. I picked up the pace and passed a few people, but that burst didn't last.  By the 11-mile mark, runners were passing me again.  Crossing the bridge at the 12-mile mark, all that was left to do was run around City Island again for the big finish.  Coming off the bridge, Karen was there again, shouting words of encouragement and I knew it was time to make like a bread truck and haul buns (apologies to Kelly Barlow for stealing her phrase).

I tried to close the sizable gap with the woman in front of me.  My insistence on catching up to her was less about competing with her and more about the idea that if I could catch up to her, I'd know that my final mile consisted of a decent speed increase.  I didn't catch her, but I gave it a big push for the finish line.  I can't say I gave it everything I had, like I've done in the past, because I saw the 1:26 on the clock and was happy to know I beat my previous time.  Honestly, I didn't want to end the race in pain.  I was getting what I came for and there was no need to hurt myself.

With 1:26:46 on the clock (and a final chip time of 1:26:44), I crossed the line and yelled, "Jersey representin'!" to let everyone know that a proud dude from New Jersey came to their race and finished strong

0907081037 I collected my finisher's medal and hugged Karen.  She said, "You did it!" and asked me how I felt.

"Yes, I did it!  And I feel great!" I said, as I thought about the marathon from May and how the feeling was exactly the opposite.  Indeed, this is what I came here to do.  The plan had been to run shorter races, rebuild my confidence, and get that great feeling back.

Done, done and, oh, so done...with a pretty groovy brown T-shirt, too.  0908080756

ABOUT


Tim Norris is a competitive and recreational runner for 32 years. He has finished 25 marathons and five 50-mile runs, beyond a multitude of shorter races, and has come to appreciate the benefits of slow walks through the woods.
E-mail norris@northjersey.com

Daniel Galioto has been discovering the joys and pains of running since 2005, and completed his first marathon in 2007. As he trains for his next big race, he hopes it never stops being fun and exciting.

January 2009

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