Form Running the 2015 TCS NYC Marathon: That Freedom Feeling

My 2nd straight NYC Marathon has come and gone and the experience is just as exhilarating as it was last year. My hamstring failed to maintain pace a record 4 times but pain management and efficient form running saw me through to the finish. The culprit in this marathon were the 2 back to back half marathons I ran just 3 weeks prior, as my hamstring didn't have enough time to recover to a point where I can hold a pace that my heart and head knew I can do. But before we get into that lets back up a little bit. 

I spoke about honest preparation in my last blog with a summer filled with high intensity track and tempo runs. However, since I usually plan my race schedule months in advance, I still had to keep up the mileage for my Fall marathons. That didn't give my previously injured hamstring adequate rest time it needed to function at its full potential. And let's face it, my aging muscles constantly remind me that I'm past my prime so I have this feeling that I'm also racing against time. How much longer can I keep this up? Didn't I start running as a way to relax? Why is it feeling like another full time job? 

Fortunately, I found the balance where the stress from running isn't to the point where I don't enjoy it anymore. If I keep rushing to achieve these goals; Boston Qualifier, 2015 miles in 2015, more NYRR 9+1's, and run-cation trips that earn me extra medals, I'll burn out to the point where I will hate running again.

So ignoring the advice of some of my friends, I took on the Self-Transcendence Marathon in late summer, 9 and a half weeks before the TCS NYC Marathon. There really isn't much to say about this one. In brief: 

• 9 times around Rockland Lake in Rockland State Park, Congers, NY. 
• Fluid stop at every mile (only 3 water stops since it was a 3 mile loop) with a lovely selection of fruits, potato chips, and cookies that I took advantage of post mile 20. 
• One guy near the finisher chute counting how many times he saw you since there was no timing chips (hence the time everyone's official time was based on the start gun, including Boston Qualifiers)
• Temperatures reached the low 90s halfway through the race with about half the loop exposed to the intense sunlight. 

Halfway through the race, I felt that familiar burn in my previously injured hamstring. With NYC on my mind, I consciously scaled back my effort to avoid injury. 

Official time taken by photo. 3:27:55 (No timing chip)

That didn't stop me from making it to the NYC starting line slightly hobbled. In the time between Self-Transcendence and TCS NYC, I marathon paced the R'n'R Virginia Beach Half, the R'n'R Brooklyn Half, the NYRR Staten Island Half, and PR'd the NYRR Bronx 10 mile. The physical therapy sessions leading up to TCS NYC revealed to me that my previously injured hamstring was not 100%. So all I could do is hope for the best. 

Morning selfie #1: NFA Wildcats checking in! Great seeing Tiffany again! 

Morning selfie #2: My friend from Normandy teaches me the correct way to negative split - 3:12 PR #CPTC

Morning selfie #3: First time marathoner, Moussa, excels at work-life and marathon training balance.

Morning Selfie #4: Mary Ann and others from the NYC Marathoners Group. 

Who cares! It's marathon day and I'm going to enjoy it. I'm running the biggest marathon in the world for a 2nd straight year. I had to get my morning selfies in with friends whose training I've been following and teammates I've trained with. People coming together to inspire, motivate, and congratulate is all part of the experience. However, I didn't anticipate what would happen as I was getting ready to empty out in the Porta-potty just before they released the first wave of runners from my corral. The waste tightening string in my shorts snapped making it impossible to hold my shorts up during the race. 

"Don't worry, David. No one will laugh if you run in your underwear." says Dimitri #NBR

I laughed. I didn't panic. I can still run it if I tighten my Spi-Belt around the waste line. But just in case I have to ditch the shorts, let me make sure I have my essentials, like house key, ID, and credit card in my Spi-Belt. Gels were now tucked in my arm sleeve and both hands were now occupied. But where were my salt pills? Shit... They must have stayed in the pockets of my throwaway clothes. These gels are now more important than ever, because I knew I would have hamstring trouble. 

My five borough journey begins: Desensitized to the cheering crowds as we left the upper level of the Verrazano, I was focused on readjusting for anticipated pain in the later miles. High 5s along 4th Ave felt more routine and robotic. Kid sticks hand out, David slaps hand, and keep it moving. All while Spi-belt is failing to keep his shorts up. I moved to the center to bypass high 5s while running with one hand on my shorts. Finally I had enough. With 4 gels in my hand, and 2 struggling to stay in my arm sleeves, I made a quick stop on the side of the road right after the 5k marker.

Feeling FREE to hold tight yet efficient form.

"I won't be needing these anymore!" As I dropped the shorts in front of some spectators who looked at me with laughter. I could still salvage this race and do something special here. I let out a little laugh cause this can easily become the NYC Marathon Underwear Scandal of 2015. 

Cycling and triathlons have never appealed to me partly because of the skin tight suits these guys have to wear. My frame is too skinny to ever pull that off. So subconscious insecurities start to creep in. (And I know I'm not alone with this because plenty of my runner friends go to great lengths to make sure their race day outfits are perfect). But wait, I'm running in my underwear and it feels good. No SWASHING AND SWISHING of Michael Jordanesque shorts. No conscious thoughts of losing keys, gels, or anything else in my pockets. I feel FREE to lock into form for optimal efficiency. A whole new level of applying the Weekly Form Run. 

Not too long after, I notice runners with superhero costumes on, runner girls wearing nothing but bikinis and their bibs, and one guy with strictly tighty whitey's on. Subconscious Insecurity GONE! But now with just 4 gels in my hands and two sliding sound in my arm sleeves I better ration. My thoughts:

• I don't have enough salts.
• It's getting warmer out here. 
• My hamstring isn't going to make it.
• DNF is not an option.

How can I prevent my muscles from overheating post mile 20? By mile 10 the familiar burn started to set, earlier than anticipated. My thoughts racing, "Must keep muscles cool. WATER!! Cold water, that is." From there I looked for the next water stop. 

I developed a routine from then on at all the remaining water stops. One cup of Gatorade, 5 cups of water poured on the injured hamstring, 1 cup over my head. All with the flow of the race. However, each stop would slow me down 30 to 45 seconds. Better to compromise on my overall time than DNF. AND THIS WORKED! 

Men's Half tights to be worn in future races. 

The first pull came at Mile 14. But it was a strain rather than that gun shot, stop you in your tracks hamstring lock that had me agonizing in previous marathons. I could still run: just slow down, shake it off and get back into form. Five more times, I'd feel this strain: 4 in the previously injured and 2 in the compensating, right hamstring. And all 6 times, with a little shake of the legs to better distribute blood flow and losing another 10 seconds, I locked right back into form. And a lovely, freedom feeling form run it was. Running in your underwear is great. Olympic athletes, cyclists, triathletes, Underwear Run participants - they are on to something. 

Each bridge from Queensboro on, made its mark on my hamstrings. And when I saw the line of CPTC runners cheering us on, a boost of energy came over me and I raised my hands in excitement. Ouch... Maybe I shouldn't have done that. There goes the right hamstring straining for #6! 

Lessons learned: OK I get it I get! After 9 marathons, maybe I overtrain a little bit. I showed up to the TCS NYC Marsthon with 1603 miles logged into these legs for 2015. I'm still determined to hit 2015 miles before 2015, but a Spring Marathon shall be skipped. 

This also means a Boston qualifying pursuit for the 2017 race is unlikely. I really have to give myself time to heal. I'm not racing against time. Plenty of Masters runners in my running club show me that I can get faster as my body ages. That being said, I remember the same quote I posted in last year's marathon blog post:

Today's Inspirational Quote: 

"The worst thing that happens to you may be the best thing for you if you don't let it get the best of you." 

-- Will Rogers

Ain't that the truth! It took running in my underwear to focus less on what I look like while I run. More emphasis was on how I feel while I run and how efficient are my motions. I can feel my body lock into form in ways I never felt before when applying the weekly form run. So much so that running in half tights will surely be apart of my regimen in the future. If it's good enough for Olympic athletes, it's good enough for me. 

A well deserved donut, a day after my marathon PR! 

2015 TCS NYC Marathon Prep: My Need for Speed

Bronx 10-mile PR 1:04:53 September 2015

Here we are, marathon week and the emotions are building up. I have a sense of the energy that will be waiting for me as I journey through the five boroughs from last year's experience. Training for this marathon in particular was intense. This whole year has been one where I've finally found myself on my desired path in all areas of my life, not just running. Sacrifices made where excess baggage was removed permanently, while the things and people that mattered remained. All due to my year long PREPARATION for the 2015 TCS NYC Marathon and my 2015 miles in 2015 journey. 

Speed: I had to get faster. Since my Team In Training days, I've always looked forward to the summer where I can get some high intensity speed training in that would reap great benefits in the Fall. After this year's Brooklyn Half, I ran two 10k's - the United Arab Emarites Healthy Kidney and the Queens Five Borough Series. (And thank you to those who donated to the National Kidney Foundation on my behalf, I haven't forgotten you. Be on the lookout for a special thank you this holiday season). Although I achieved a PR and my second fastest 10K under hot and humid conditions, respectively, I knew I had the potential to finally break 40 minutes. I needed recovery. The coaches and fellow runners at Central Park Track Club literally screamed at me to cut back on my mileage and focus more on high intensity workouts. This meant HONEST track work and tempo runs, with some soft surface long runs as we get closer to the marathon. 

Ok, maybe next year. I already signed up for the Self-Transcendence Marathon in Rockland State Park by the Sri Chinmoy Marathon Team. That meant a high mileage summer as well as the track and tempo workouts.  On any given Tuesday night, you can catch me at the East 6th Street Track near the FDR Drive where I worked on achieving a whole new level of speed performance. 400s, 800s, recovery, repeat, 600s, Yasso's, and pickups. All different combinations on any given week designed to compliment your tempo and weekend long runs. I can speak about this in my marathon blog, but for now, let's talk about the preparation.

East 6th Street Track along the East River

Was it working? Was I getting faster? Before I answer that question, I first must say that these workouts were painful. I kept up with my massage regimen to ensure I had the proper recovery. I needed to be able to keep up with the new speedy friends I made in the running club. Sure we are all there to help each other and it wasn't a competition, but we did bring the best out of each other. Being around the team at workouts,  New York Road Runner races, and Central Park Track club events always gave me the energy and inspiration I needed to make sure that my PREPARATION was at its best. That meant weekly physical therapy sessions for strengthening and injury prevention, as well as my massages. If I knew I didn't have what it takes to give at least 80% at the workouts, I didn't bother showing up and opted for slow recovery runs instead.

USATF National Club Track and Field Championships July 2015

One Central Park Track Club event that was truly inspiring was when I volunteered at the 2015 USATF National Club Track and Field Championships at Icahn Stadium. Post collegiate, mostly amateur athletes competing for the joy of it, with some impressive performances. So impressive that a particular fellow Manhattan College Jasper and Olympian was in attendance. Seeing my friend of 20 years, and 4 time Olympian, Aliann Pompey, was just the boost I needed to grind out those summer speed workouts. I remember vividly our college days where she practically lived on the track while I was buried in engineering books. Her work is a testament for the need to do all the little things that pays dividends in the future: Run, recovery, nutrition, repeat. Today she's Commissioner of the Guyana National Sports Commission and is actively involved with mentoring and educating youth in the New York City area. When speaking to her today, she is still the same humble, soft spoken person who never let success change her. The difference between her and her peers is she took that extra step to understand the challenge before her. Aliann was HONEST in her PREPARATION to achieve what she set out to achieve. All while remaining calm and never allowing the task at hand to overwhelm her. 

With all that said, you don't have to be an Olympic athlete to meticulously PREPARE for the task at hand. Any runner, at all levels should be HONEST in how they prepare to achieve their running goals. Take for example, Christine Cook, whom I've had the pleasure of conversing with through her NYC Marathon Runner's forum she created. 

Christine posing at the Verrazano during the 2015 Staten Island Half

After searching online for forums where people would share info about PREPARING for and participating in the New York City Marathon, Christine decided to start one of her own to accomplish just that. In less than a year it quickly grew to over 1000 members (and counting) with people from all walks of life within the United States and overseas. 

What makes Christine and the group so unique: 

1. It's not just another blog forum for like-minded runners. The common ground that all the members share is their participation: past, present, and future, in the New York City Marathon. 

2.  Christine actively engages and encourages members to post about their weekend running and non-running adventures. This keeps us all thinking about our training with tips, suggestions, and comments being shared. 

3. Meet ups are sometimes scheduled so that active forum members can meet face to face and have a better feel from the people they converse with on a regular basis. 

Not only is this impressive to me, but also inspirational. Christine realized that a great way to PREPARE for the New York City Marathon, was to create a one stop shop for information sharing and social interaction that fulfilled a need that was previously unmet with such efficiency. Not only did she use the technological tools available to her, but was able to attract runners at all levels to share their experiences in a way that would provide a community benefit.

So I ask myself: Did I do everything to PREPARE for the biggest marathon in the world? Did I incorporate lessons learned from last year? Did I do all I could with the time available to me to get faster? With chronic pain in my hamstring from last year's Lehigh Via Marathon injury, did I do all I could for injury prevention? Can I do better? Was I HONEST with my training and expectations for this year's marathon? Well these are question I prefer to answer after the race. I would rather enjoy the moment and the pre-marathon festivities now. Stay tuned for my marathon blog post after the race. 

HONEST PREPARATION: Hamstring Stretches at Brooklyn Health Physical Therapy

One of New York’s Better Kept Secrets / A PR in my Hometown

The Finish, Eisenhower Park, Long Island

Marathon #7 came and went without too much excitement. By now I have a good handle on the marathon routine that works for me, while leaving room for improvement after each race. Plenty of adjustments made during training, and some lessons learned for future marathons. Another marathon personal record, yet still fell just short of the Boston Qualifier. So we have another paradox of success accompanying failure, yet these aren’t the most significant takeaways from the RxR Long Island Marathon.

Two weeks later, the race energy went from flat to super charged as I took on the New York Road Runner’s Brooklyn Half. I unexpectedly achieved a half marathon personal record, as my legs were not fully recovered from Long Island. At 1:27:14, I wonder if there is ever a course that could be designed so flat. It’s been two years since I run this course, beating it by more than 7 minutes. However, this was more like a bonus rather than the result from the changes I’ve made since the TCS New York City Marathon.  The real consequence from running throughout the winter is learning from the actual adjustments made to my training habits, the new people I’ve met, and the new avenues opened for continued improvement.

Marathon Training Adjustments

With every marathon, I make adjustments to my training. Whether it is which gels or salts to train with, what support gear to wear, and what workouts to do; I apply lessons learned from the previous marathon. This time around, I paid particular attention to my hamstring issues and knew that I needed to place more emphasis on recovery. During the Fall season, physical therapy sessions and massage visits made it possible for me to run marathon #5 (Lehigh Via) and marathon #6 (TCS NYC) within 2 months of each other despite my injured left hamstring. So when it came time train for the RxR Long Island Marathon, I bought a membership to get regular massages at Slope Wellness. “Make it to the starting line healthy” is a common catchphrase in the marathon world, and these adjustments gave me more confidence that I would do just that.

Another adjustment to my regimen is reducing the time I actually spend running. I went from 100 miles in the week at peak before my 4-week taper to about 75 miles. This isn’t by accident, though. Workouts with the Central Park Track Club (CPTC) were limited to Tuesday night track and Thursday night tempo runs. The rest of the mileage I would make up on my own. The coaches at CPTC also emphasized soft surface running, as I get closer to my races. So I found myself shifting from doing long runs on the city streets, to hitting the trails in Prospect and Central Park.

The Races

I’ve heard several runners in the New York City area complain about how boring the Long Island Marathon. I don’t argue that if you are comparing to most other marathons. Even the last mile to the finish is a narrow path in Eisenhower Park that wouldn’t accommodate many runners finishing at the same time, as in bigger marathons. It’s a small race. The smallest marathon I’ve ever run with only about 633 marathon finishers (smaller than Lehigh Via).

The boredom of this race isn’t the size. Lehigh Via proved that you can still have a relatively small energetic race if the route isn’t boring and the fans at the cheer areas really make noise. This race had both full marathoners, half marathoners, and 10K runners, starting at the same time. So when the 10K runners and the half marathoners broke off to their finish, it became a lonely road for the marathoners. At mile 10, I found myself running down the Wantagh Parkway with about ¾ to ½ a mile spacing between the runner ahead of me and the runner behind me.

Ran with West Side Runner, Omar Villegas, in Long Island.
We met and chatted at the Brooklyn Half.

The runner behind me caught me at the halfway point, which began a series of us passing each other back and forth up to about mile 21. He pretty much stayed ahead of me during that time except for when we took water breaks, where he would stop and let me pass him. He’d come back without saying a word and I continued to stay focused on running my own race. After the turn around on the Wantagh Parkway, as we were headed north, I noticed he started running zig-zags along the route. At that point, I thought about how inefficient his running seemed and thought for sure he would burn out and I’d eventually pass him for good.

Was this race really that boring that marathoners are running zig-zags just to keep themselves entertained? I later met him through social media, and again in person at the Brooklyn Half, where he explained that the zig-zags were to prevent muscle cramping. At mile 21 he came to a complete stop at the medical tent and enjoyed some rest and water. I kept going, left to navigate the rest of the route almost completely by myself, with very little spectators along the route, and very little direction from course marshals.

My pup, Boston, and I picking up
my race packet at Nassau Coliseum.

It was at that point where I started to fade and realized that my hopes at obtaining a BQ was a long shot. The heat started to become a factor with the temperature reaching over 70° F.  I pushed along feeling like I would have a little energy for a strong finish, but at mile 24, the same heat induced dizziness I experienced in Miami started. I knew at that point BQ was totally out the window and I just had to finish. It was there the zig-zag runner (I later learned his name was Omar and he ran with the Westside Runners Club) caught me and never looked back. I began to adjust my speed so that I could catch him or finish closely behind him. It wasn’t a full sprint but I definitely exerted all the energy that I could find from within to keep up with him. However, my hamstring told me I overdid it, forcing me to come to a complete stop. I yelled in pain as my hamstring cramped up (this time mile 25 and a half) in yet another marathon. After shaking my leg out for about a minute to let the blood flow, I caught the two runners that passed me to finish strong. I was happy with the finish, because it was a PR at 3:18:12. Yes, Long Island is designed to be a faster course compared to most marathons. And yes, the smaller race means less crowds and more room for efficiently running the course from the start. But a PR is a PR, and it is still a tough marathon; one that requires self-discipline and controlled pacing. There are no crowds to provide that extra energy boost and lift your spirits. You run miles 10 through 24 with practically no other runners in sight. And of course the heat! Several faster runners, cramped up and was unable to finish this race. So I am certainly proud of this one, as it set off my summer of intense training, like no other year as I continue my quest for Boston, gearing up for my next two marathons.

A PR in my Hometown 

With the exception of immediately after the Lehigh Via Marathon, I normally take at least two weeks off from running so my body can recover following a marathon. But I had the Brooklyn Half in that two weeks so I need to keep the blood circulating with a series of recovery runs that included a 12 mile long, soft surface run the week before. Recovery doesn’t necessarily mean no running at all. Rather, slower runs while your body heals itself after an intense endurance workout like what I went through at the Long Island Marathon. A massage a couple of days before the half and totally avoid Central Park Track Club intense speed workouts had me ready for the Brooklyn Half.

No matter what happened, my intention was to just have fun with this race as it was a celebration of all the hard work I put in over the winter. A three-day pre-party before the half, seeing so many runners participating and enjoying the atmosphere, it didn’t matter what my race time would be. I was there to enjoy and let the chips fall where they may.

Boston and I posing at the Pre-Party
 at the Brooklyn Piers

I went from running a boring but intense marathon, to an energy filled crowded half marathon in my hometown. The crowds lined up to cheer all along the course. The energy was almost as intense as the TCS New York City Marathon back in November. The cheers did help me run strong and it didn’t hurt that this was probably one of the fastest half marathon courses that could ever be designed. Only a small hill in Prospect Park, which I was used to running over 1000 times during my training runs, was the only real obstacle. The straightaway on Ocean Parkway stretched from mile 8 to about mile 12 that allowed runners to really pick up speed if they had it in them.

Just as I passed the 11 mile mark, I caught up to one of my old run leaders and a sub-3 hour marathoner, Josh Fox. Talk about an in-race confidence boost, as I caught him I said, “I know you aren’t going to let me beat you!”

Posing with sub-3 marathoner and former
run leader, Josh Fox, at the Brooklyn Half finish

He replied, “Today you just might.” He was clearly having a bad day. As run leader, he was accustomed to leading an 18 to 20 mile long run every Sunday that probably took a toll on him that race day. We exchanged some words about the Long Island Marathon as I let the blood flow evenly through my legs at this brief, slower pace we were both running. I took in some Gatorade and splashed my body with water at the final water stop. I can hear him saying to me, “David, you’re making me tired!” as he slowed down to pose for his paparazzi along the route. I had to finish strong.

That brief slow down helped me avoid yet another hamstring cramp as my legs were starting to feel the familiar burn, before my catching up to Josh. I don’t remember ever running that fast on a straightaway except for maybe track workouts. I saw the 800-meter mark and I adjusted to a 6-minute/mile sprint. This continued onto the ramp for the boardwalk with the finish line in sight. Josh had managed to catch me and we ended up finishing almost simultaneously. He gave me encouraging words and congratulated me on my performance. I was just so filled with joy as I crossed that line because I broke new ground with this half marathon PR at 1:27:14.

The Real Takeaway

The Boston pursuit continues and with each race, I can see progress and improvement. And as I get closer to achieving this eventual goal, I path I’m taking really is an enjoyable one. After a grueling marathon in Long Island, Brooklyn just felt like one big celebration that included a half marathon PR as a bonus. With 26,482 finishers (the largest half marathon in the country this year), it was a stark contrast to the lesser-known RxR Long Island Marathon. In my opinion, the Long Island Marathon s one of New York’s better-kept secrets. If you want a low key marathon, that will test your self-discipline and inner focus, while running a course with minimal elevation changes, then the RxR Long Island Marathon is definitely for you.

The real takeaway from both these races was the interaction with other runners and volunteers. The new friends made and positive energy felt at both Long Island and Brooklyn. The old friends that I saw that continued to give me positive words. These make my running pursuits worthwhile.

I sometimes contemplate on why I continue with the runner’s life style. My thoughts always bring me back to my early Team In Training days. It just so happens that the Long Island marathon is exactly 5 years after my first marathon in New Jersey. And when I think back to those New Jersey running days, I think about all the people I’ve met along the way. The positive words, the encouragement, the great examples from these inspiring people are what keep me hooked. My fellow runners are what keep me going. The timing of these interactions is almost flawless as I receive something motivating from someone, at whatever level they are at, whether they are having a good or bad day, right when I need it.

Rock ‘n’ Roll D.C.: A Run Through Our Nation’s Capital.

My new Boston Terrier puppy named Boston accompanying me.

Time is not something that's been on my side lately so I write this race report into my phone during my morning commutes. A lot has happened since the life changing TCS New York City Marathon experience. I guess the best way for me to break this blog entry down is:

1. Address the months leading up to the Rock n Roll DC Half,

2.  Talk about the energy filled race experience,

3. Give perspective on future races and what adjustments I will make moving forward.

The Months Leading Up to the Half Marathon:

I described in detail how the 2014 TCS New York City Marathon was life changing. It was an experience second to none and made all the years of build-up and training worth it. But like all great experiences, the downtime and withdrawal from the energy filled runners high can be quite depressing. It's one thing for total strangers to be along the side of the race route yelling the name imprinted on your shirt. But it's even more joyous when people who know you well fully support your journey. Unfortunately it's also a time when there is disappointment as those who you thought would show support, don't prioritize their time for your unique occasion.

To be fair, marathon running isn't for everybody, and less than 1% of population will ever even finish a marathon. So I understand that there are many not interested in the sport. But just like when you throw your full support to friend or family member that enters in a new career, becomes a new parent, or even commit to someone in marriage, marathon runners to some extent rely on the energy from friends keeping them motivated to achieve their running goals. Once that negative energy is exposed, it's followed by the difficult decision to either continue your running aspirations, or lose focus and deal with the negativity. Some wounds may be as simple as placing a bandage over it while the scar remains. Others may require surgical removal without a trace left behind. When possible, I choose the latter.

Start line at the Rock 'n' Roll DC Half on Constitution Ave and 14 St

So after a few fun half marathons, and some shorter races, I made it to the starting line on Constitution Avenue in Washington, D.C. feeling fresh and renewed. My legs weren't exactly in top shape as I've been deep into marathon training. The rest of my body felt fatigued after the drive from New York City. Add to the fact that my new pup accompanied along the trip and it was his first experience on the highway. It wasn't exactly the smoothest ride. But all that went away when I reached the starting line.

The Race Itself

As the start horn went off, I, and about 20,000 runners, began our journey through the historic beauty of our nation's capital. I started the run as if I was running at marathon pace (about 8 minutes per mile (min/mile)) to get the blood flowing. This is why it is so important to warm up before a race of because that early blood circulation can make for a better start time, valuable seconds that make for an overall faster race in the end.

As I proceeded through the 2nd mile, I felt my legs coming to me and I started maintaining a comfortable 6:45 min/mile pace. It didn't feel like much and I started getting aspirations for a personal record (PR). Although it was raining, the sites made for a beautiful run, running the first mile past the White House, and then taking in the Lincoln Memorial. We went back and forth across the Arlington Memorial Bridge. As I was making my first cross, I noticed some of the faster runners making their second crossing on the opposite side of the bridge. It was then I started to focus on finishing a strong race.

Just past Montrose Park at about Mile 5 and a Half, that focus was rocked. A steep hill with what looked like a 15:1 slope made me lose more than a minute and a half on my pace. That hill was a struggle as I felt like stopping and walking to get past it. But I pushed my way through and continued up Rock Creek until I hit the bridge on Calvert Street. The course flattened at that point and my legs felt like jello. Any ambition for getting a PR was forgotten and I remembered that this was only my tune-up race for the Long Island Marathon in May.

 

Washington Monument from a distance

My mind just thought about the fun in running again. The hard part was over. It would be pure cruelty if the race organizers planned another hill as steep as Rock Creek's. The race start was at a lower elevation so I was pretty sure there wouldn’t be any more hills. I knew I had to pass the National Mall to get back to the finish line at RFK Stadium. So I just took it all in. The bands on the side of the course still playing music despite the rain. And the smaller crowds putting more effort into their cheers to make sure the runners stayed motivated. It was just one lovely, scenic race that was worth a blog post, plain and simple. High-energy feel, thanks to the bands and few spectators. The rain made it felt like a hardcore race, like only the strong would survive.

RFK Stadium and Beyond

Approaching the finish. 

I started to get my legs back at mile 9, near Howard University, and resumed my comfortable 6:45 min/mile pace. It felt good that I could maintain that pace that late in the race. I enjoyed the downhill as I ran on North Capitol Street Northwest. I made the turn towards Union Station through the tunnel, and at that point I felt the urge to finish strong. I broke away from the pack I was running in along a scenic straightaway on H Street. I stayed true to good form staying within the electric car tracks on the road, targeting the runners that were far ahead of me.

Norbert meets me after I finish.

By mile 12 I caught up and could see the noticeable fatigue in the pack of 6 r 7 runners I had caught. The one girl in the group saw that I gained on her and she decided to pick up in a sprint to keep up with me. We kept up our pace running side by side on Constitution Ave and then C Street, when she finally slowed down just before we hit the finish. At that point I said to her, “Good job.” And picked up my sprint for the finish.

My performance overall was a fairly even pace with a slight hiccup at the hill and a sprint in the end. It wasn’t a PR, and I had mixed feelings before and throughout the race about whether I wanted to go 100%.  part of me wanted to take it easy and have fun, as my eye on the real prize would be in Long Island. Whatever the case, this Rock n Roll DC Half marathon turned out to be the ideal tune-up race. It felt like a tempo run most of the way with my overall pace faster towards the end of the race, than in the beginning. My new coaches at the Central Park Track Club have been drilling into my head that the key to tempo runs is to start off slower and finish faster. They believe this is the only way to increase the much needed glycogen storage in my legs during a marathon.

Post race celebration: Christine and I with our Boston Terriers - Zeus and Boston.

So this was a great and memorable race indeed. It was my first race with my new pup by my side and all his love and inspiration. The route was scenic with all the patriotic high-energy feel throughout our nation’s capital. And of course, having long time friends greet you at the finish line and spending time with you post-race to make the trip down to DC that much more amazing.

Thank you Norbert, Christine, Zeus, Eileen, Ally, and Brandon for being part of that experience.

 

Eileen, Ally, and Brandon posing with Boston in Annapolis.

If the other Rock n Roll marathon series races are anything like the half marathon they organized in DC, then I highly recommend being a frequent participant in their races. But I’ll know for sure on their consistency after running both their Virginia Beach and Brooklyn half marathons later this year. I’ll report back in the Fall.

Link to my race splits: https://connect.garmin.com/activity/721202470