The Big Day - How to watch NYC Marathon

The marathon is just five days away - Sunday Nov 6th. NYRR has provided all the information you need to watch the event no matter where you are located. You can also track your favorite runners. Here are some excerpts for your convenience.

Start times -

Time (Eastern Time)	Official Starts
8:30 a.m.	Professional Wheelchair Division
8:52 a.m.	Achilles Handcycle Category and Select Athletes with Disabilities
8:55 a.m.	Foot Locker Five-Borough Challenge
9:20 a.m.	Professional Women
9:50 a.m.	Wave 1 (including Professional Men)
10:15 a.m.	Wave 2
10:40 a.m.	Wave 3
11:00 a.m.	Wave 4

If you are on location, here is all you need to know about the best spots.  A handy printable guide is available here.

A list of international TV channels.

Live results tracking via web. My info is pre-populated ;) I have the start time of 10:15. You can track up to 20 runners. Also available are apps for Apple and Android. Don't forget to check out the course map and leader board. Keep a close watch on the leader board as that is where the exciting stuff happens! As the race picks up heat and the top competitors make their moves you can see from mile to mile how the leader board changes.

Looking forward to a race to remember forever!

If I can run, u can run

Do unto you as you would do unto others

I had a great 13 mile (21 km) run yesterday. It was the first cold day of the season. Temperatures were below freezing in the morning. Ironically, I am not entirely sure if the 13 feels any different from an 18 from a psychological point of view to me. Physically it is very different though, even with the higher intensity of the 13 in my training plan. Certainly, the 13 is not as draining. Anyway, this week's training volume is significantly less as it is in the taper down phase of training. The 18 milers and 20 milers are a thing of the past.   The other two runs in this week'a plan are a 4 x 1000 m interval run at 5:00 minute/km pace and a 5 mile at 8:55 pace. Yet to do the 5 mile - planning this Saturday.  The two key runs this week so far, the 13 mile and the 1000 m intervals were done better than goal pace - 13 miler at 9:06 against 9:10 goal and 1000m intervals about 4:45 min / km against the goal of 5:00.  Coach seems to be bullish on me after the last 20 mile run and yesterday's 13 miler.  Two-three weeks ago his thinking on my race goal pace was 9:45 per mile. Now he is thinking 9:15. And I like the way it is changing :-)

Exactly 10 days to NYC marathon!  I can't imagine the training is practically complete.  Next week's three key runs are #1 - 6 x 400 meters, #2 - 3 mile easy, and #3 - NYC Marathon Sunday Nov 6 (Yaay!!)

As the training volume is lower this week my body is not as sore any more. I am not spending as much time doing stretches and foam rolling, which is giving me more free time to think about race day and about  handling the 26.2 mile distance.  Even though the taper down phase will have the body recover and overcompensate in such a way that it will come back stronger than before, it will still be both a mental, physical and logistical challenge.  So now I am spending some time reading up all they have to say on race day preparation in all its aspects. Things like how exactly I should divide and conquer the 26.2. Should I break it down into four 10K's, or two 10 miles and a 10 K, or two 13 milers, or is a 18 or 20 mile followed by the rest better for me as those are the longest runs I had in my training and I can go by the same playbook I used in training for those distances.  And how I can go about managing my pace so that I am running conservatively early on..  Or perhaps I am overthinking the whole thing.. may be I should just SHUT UP, RELAX, AND RUN THE DARN THING!

Anyway, I've been reading the book The Runner's World Big Book of Marathon and Half-Marathon Training. It's got lot of good advice and covers a lot of ground. There is a whole chapter on "The Big Day". I would like to leave you with a quote from it -

Don't say anything to yourself that you wouldn't say to your running buddy... You wouldn't tell him, "You're running horribly, and you're going to die." So don't say it to yourself, either.

"Do unto you as you would do unto others!"  - a powerful message we all could use a good doze of when our spirits are down.


If I can run, u can run

Starting the last week before taper

The last week before taper starts this Sunday.  That will be the last long run. I missed two key runs and a cross training session of the current week, so I really want an extra week. But that is the nature of time, what is past is past. You can't get it back.

First off, the long run last Sunday 10/9  was a washout due to bad weather - rains and strong winds coupled with some family schedule changes due to weather.  Similar unexpected work kept me out of Tuesday's cross training. I had some 400m interval runs Wednesday which went pretty good. Then late Wednesday onwards it was downhill for me healthwise. A tooth problem that stopped my training late August into September returned.  Pain on the left side of face radiating from a couple of teeth and their neighborhood going up across the left eye to the forehead.  That is getting sorted out now. Need to get the pain under control. Also the swelling - my left cheek is x 1.5 (lol).  That kept me out of Thursday's cross training and Friday's (today) 8 mile tempo. Also, can't eat well.. mostly fluidy stuff and something soft. I can gently chew on the other side. For situations like this is where an experienced coach can step in, and I am so happy to have Mickey McCauley of Furman Institute on my side. He can't help with the pain and medication, but that is what the doctor is for. Once he gets my report for the week he prepares my schedule for next week accounting for any variations that are needed for performance or lack thereof, or unexpected situations like what I am now facing.  The goals are challenging, but they are by and large doable. Once he received my email this afternoon, after my doctor visit and her take on where I am going to be healthwise in the next day, two days and a week, he sent me the following plan for next week. I do think the long run is going to be the most challenging because of the pace. Not that the distance is easy for me to handle. It does require some mental preparation and planning, and a sort of getting into a 'zone' if you will and staying there. Getting back to the pace, I think for the route/course I will be running on my long run  days it is a tough pace to meet, but I will be trying.   So here is what Mickey has set for me for next week -

--

Hi Kris,

Thanks for the report. Hope the tooth is better by tomorrow. Your 400'were better than I thought. I have made the 800's this week a little quicker. I have the 20 miler in this week it would still give you 3 full weeks to recover. last 2 weeks will taper. I actual have cut back a little on the other keys just not the 20 miler.

Key Run #1: Warm-up followed by 4 x 800m’s in 3:59 with a 1:30 RI between 800’s. Cool down.

Key Run #2: 6 miles @ 9:10 pace. Ease into pace.

Key Run #3: 20 miles @ 9:35 pace

Keep up some core work and stretching as well along with 2 bike workouts.

Running Tip: Going Out Too Fast

You can lose much more in the first few miles of a race than you can gain. Most coaches and experienced marathoners will tell you: The marathon doesn’t become a race until the final 10K. In order to reach the final 6.2 miles with enough juice in your legs to race toward the finish, you need to relax and settle into a rhythm for the first 20 miles. This is the key to a negative split (running faster over the second half than the first).

Race day is not the time to try new shoes or a new sports drink.

There’s a reason this statement has become a running cliche of sorts—because it’s true. The opportunity for testing new paces, nutrition, sports drinks, socks, racing flats or even a hat ended with your last long run. Stick to what you know and what you’ve tried during training so you can contemplate things you can’t control on race day, like the weather.

Have a great weekend and week.


Mickey

--

Check out the running tip section above.  As the saying goes, the first half of the marathon is 20 miles and the second half is 6.2 miles!  Or some others say, as above, the marathon starts at the 20 mile mark.  Until then you are just trying to get to the starting point :-) And you want to get there in the best possible shape.

I will be focusing on the long run a lot this week as this will be my longest run prior to the event on Nov 6. If it is a race I wouldn't worry because I feel fairly confident that on a normal day I should be able to make it on pretty much any of the courses I've ran so far. However, on a training run on my normal route with other runs and workouts to follow during the week it is a different story. But hey, this is my last long run prior to taper.   So I will give it a shot.

Stick with it, folks! This is not a sprint. This is a marathon (pun intended)   :-)

If I can run, u can run

Three stretches to get you out of the bed

Even if you wake up say at 5 in the morning, or for that matter whatever time you do, if you are like me your body doesn't want to move about when you wake up. It feels like there is an invisible elastic band that pulls your 'chassis' back to bed resisting your efforts to move.   If this is you, then I will share three stretches that I do while still in bed after which the body doesn't feel bound to the bed anymore.  This is not like a whole regimen of stretches taking 20 or 30 minutes. These are three very simple stretches taking about 2 or 3 minutes at the most.


Spinal rotation or twist

Start with lying on your back with face upward (supine position)

1. Keeping your legs in front of you bend your knees so they point upward to the ceiling
   
2. Extend your arms sideways parallel to the shoulders keeping the shoulders in contact with the floor or bed. You could chose to extend your arms only up to the elbows with your hands folded and resting on your chest if there is not enough room to extend both arms fully sideways.
3. Gently drop your knees to the right side with your head turned towards your left and hips in contact with the floor as much as possible. You should feel a nice stretch in your lower back and spine. Hold that position for 10-15 seconds. Return to original position and do the same on your left side. 
4. Repeat this stretch on both sides two or three times

Prone twist

The prone twist is a mirror image or inverse of the spinal rotation. You start in a supine position - lying on your belly - and a similar twist now focused on the upper body to open your shoulders.  See the following YouTube video by Rebecca Pacheco -

Prone twist with Rebecca Pacheco

I really like the way this twist opens the shoulders and spine.  Repeat two or three times.


Child pose

By now you must be able to sense that your body is feeling more free to move. You are almost ready. The last one is the famous child pose.

1. Sit on your heels with shoulders above your hips. Keep knees at hip width.
   
2. Rest your forehead on the floor.
3. Bow forward and place your chest gently on the thighs.
4. Extend your arms gently forward 
5. Relax and let gravity gently stretch your inner thighs, hips, lower back and forward.
6. Hold position for 10-15 seconds

If you feel especially tight around the hips or inner legs you could stick a pillow under your torso or lower body lengthwise to help the muscles relax.

Spending a couple of minutes first thing in the morning on these three stretches will give you a good start off the bed.  Try it out. If you feel tightness around any of the larger muscle groups such as the outer hip (IT band) area or hamstring after a long run the previous day, you could add a couple of simple stretches to get them loosened a bit.  However, don't go overboard at this point. Any complex stretches should be kept for later when the body is properly warmed up.

If I can run, u can run

Hitting the high miles

I had a 20-miler this past Sunday.  Challenging as it looked, the 18 last week gave me the confidence to handle the distance.  I had a clear divide and conquer strategy, which is to do the 6 mile loop three times exactly I did last week and then do a couple of laps in and around Central Park of Morris County.  My main worry was to avoid running out of drinks around mile 15-16 like last week. If I run out of drinks I will cramp up and most likely will not complete 20 miles.  I could get to the car but then it will be around mile 12 or so which is too early to refill. Moreover, since I park the car at Central Park I would have a longer uphill run back to the loop which my legs will not appreciate.  Could I park the car at the other end at Mountain Way Park? That would be very inconvenient as well.  So I decided to park the car at Central Park as usual, but pack a small bag with a couple of extra bottles of drinks and snacks and leave it at Mountain Way Park. As I would have to leave this bag unattended, I didn't want anyone messing with it or calling the cops about a suspicious package. So I left a note in the bag, visible from outside, that this bag contains my drinks and snacks and I will be running in Central Park, Greystone Park and Mountain Way area. After leaving the bag at Mountain Way Park I went to Central Park to park the car and start the run. As luck would have it, a police officer was present as the park was busy with soccer games going on in all four fields.  I approached the officer and alerted him about the unattended package I've left  at Mountain Way. He agreed that someone might call and informed his dispatch office about the bag in case they receive any calls on the emergency line.

It was pretty late before I could start from home - after 11:15 or so.  Since my morning oatmeal and a plantain I ate first thing in the morning wouldn't cover several hours of calorie needs of the body I ate one more plantain and two slices of whole wheat bread - each slice about 110 calories and I am guessing the plantain would've been more than 100 calories easily.  Although the calories were covered well, this was to become a literal pain in the back pretty soon.  Around seven miles or so into the run the fibrous snack had moved from my stomach through my bowels.  I was running the next five miles with bathroom as the primary thought in mind. As you can imagine, it wasn't fun. Big lesson here. I had to break the loop and go straight to Central Park.  After the bathroom break I climbed my way back to the regular loop.

Part of the goal for this run was to eat, drink and wear as I would for the marathon.  So the eating and drinking part was taken care of with the extra package at the other end of the loop.  I put in a change of t-shirt as well as the weather looked a bit confusing. I wasn't sure if I would feel warm or cold, but thought at least initially I may need some extra warmth and wore a long sleeve warmer biking shirt. After about three miles I started feeling too warm and changed into the short sleeve tech t.  Rest of the run was comfortable in that t shirt.  I have a toe nail that is blackened from rubbing against the shoes in long runs. I had rubbed some vaseline on that nail before leaving home, but had forgotten to rub vaseline on my body.  This caused a lot of chafing.  Also another toe was feeling the friction against the shoe and had gotten sensitive.  So I definitely need to remember to rub liberal amounts of vaseline before long runs and on race day.

The 20 mile run felt more strenuous compared to the 18 than I had imagined. A long way into the run, I was feeling like, how shall I put it, a combination of pain and stress bubbling up in the leg muscles in large patches, like tiny bubbles of pain tightly packed foaming up from deep inside the leg muscles to the surface.  Perhaps this is that zone that people dread - the 'wall' that people hit and bonk as the muscles run out of glycogen.  I could still move at the pace I was moving, so I kept at it.  If this is how the three hour mark feels like  my legs better get used to it and I better get used to it mentally, too.  I stuck with the plan of doing three of those loops and coming back to Central Park for the last mile or so. As I was turning to Central Park for the finish there were cars coming out after the soccer games. It seemed like they had noticed this crazy guy running in the area for a long time... Many of them waved at me, and some even honked to get attention and then cheered as I worked hard to keep pace at the climb back into the park.

My goal pace for the run was 9:55 min/mile.  I was surprised to see that I finished 9:56.  Last week's 18 was 10:01. I was only hoping to land in that neighborhood. Anyway, the coach should be happy. I am. Personally, I think this course is hillier than NYC course which should make running here slower and harder in many ways, but I am not entirely sure if long stretches of flat sections on the actual course would turn out to be hard for my legs... Certainly, my lungs should not be worried.

After then run, I did some regenerative exercises in the soccer field such as some versions of squats with weights - I used one of them sandbags that is used to hold the goal nets down. Also did a few burpees as usual. These strength exercises help release growth hormones in the body to accelerate the recovery and rebuilding process. At the end of it all, heaviness and pain had become the overall sensation below the waist.  Hip flexors and ITB were especially sore. So where some large muscle groups in the glute area.  This is in addition to the soreness all over the legs which is hard to localize to specific points. I slowly dragged my legs (and butt) to the car.  Even the drive home felt slooooow.  Once home, did some active isolated stretches, crashed on the couch and waited for my lunch.. Shower can wait.  The only thought in mind at the time - hope I don't have another 20 miler next week :-)  But the run was satisfying.

Only one more month for the marathon - Nov 5. The countdown has begun. I am so looking forward to the taper down phase of the training :-)

If you haven't contributed to my marathon fundraiser for NYRR Mighty Milers a health program for kids, please consider making a small contribution. Time is running out -

https://www.crowdrise.com/tcsandnyrrmightymilersnycmarathon2016/fundraiser/krishnadaskootale

That which doesn't kill us, makes us stronger - Friedrich Nietzsche (and Conan the Barbarian)

Thanks again.

If I can run, u can run

Hit a snag, but back in the groove now

I hit some health issues, unrelated to running, late August into early September forcing me to stop running for nearly two weeks.  That meant after recovering a ramp up taking another couple of weeks with a total time loss of nearly one month.  To ease me into the training regime, in the first week that followed my coach had me do a 30 min run, a 40 min run and a 60 min run without regard to pace. Since that went well the following week we resumed the three key runs at a fairly moderate level  - intervals were 400m's and the long run was 12 miles.  This week we are back on full throttle with the long run at 17. Even though the long run is Key Run #3, I take that as the first run of the week.  So, yesterday I went for the 17. I was beginning to get worried about getting in the required number of long runs before the marathon. So I decided to focus on completing the distance. Further, I was having lot of trouble finding more flat sections to include in the route as we have mostly hills in our neighborhood. The search for flat sections pushed my route towards the town center. More flats should mean easier run, but I always had trouble breaking that down to mentally handle the distance. Perhaps it was because I wasn't very familiar with those roads, or it was the crowded streets and traffic. Somehow that route seemed to drain my energy.  So I decided to spend more time on my usual hilly routes in the neighborhood yesterday. Although the runs would be harder I figured it would be easier to get my head around the course. A 4 mile hilly route with 2 miles up and 2 down formed a major section of my regular runs before the marathon training pushed me to athletic fields, and other areas looking for a mix of hills and flats close to the NYC course.  I went back to that section and stuck a gentler one mile detour on the way up and the same mile on the way down making it a loop of about six miles. That worked pretty well. About two thirds of the way through I felt good enough to extend the run by an extra mile and ended up running close to 18.5 instead of 17 (Yay!!).  Although I was two seconds behind the targeted pace, this run was a confidence booster to face the 20 miler coming next week. I did run out of drinks again in the last 5k or so and the calves began feeling tight, but I was able to run and have a strong finish. In addition, also had the energy to do 10 burpees in the end to energize my legs!


If I can run, u can run

A hard but successful week

Last week wasn't easy but was a successful week.  The speed/interval sessions are feeling more comfortable. I am able to keep an even pace and the walk/jog rest intervals have now become jog intervals. The pace itself for various speed intervals are now within a few seconds of each other showing I am able to get a hang of the intervals and manage my pace better. Compare this to interval work early on where the pace was hopping around all over the place.  Coming to threshold runs, I think I still need to figure out how my Garmin Forerunner 620 work for pace alerts when used in workout mode. In the week before my pace tracking got messed up and I ended up falling below the target pace which was a doable pace. So last week I changed my pace tracking to a more simple format and didn't use the workout mode in Forerunner.  The greatest success and the hardest part of the week was the 17 miler.  It was a must do run for me as I hadn't really completed a 17 miler before.  Last time I attempted it my lower legs froze at 15 miles or so. I could've dragged them for another 1/4 mile or so but didn't see much point in it. Also, the week after I couldn't do the long run due to personal schedule. So last week was in a mandatory mode. I had to get that longer run in.  It was a hot day - upper 80's F (about 30 C) and real feel in low to mid 90 F (around 35 C) :(   There was no way I was going to be able to complete it on the usual course which is 2 miles up hill 2 miles downhill - repeat as many times as needed to cover the distance. I decided to do those hills just one time and explore other flatter areas near a park and the town center.  That really helped.  Goal pace was 9:50 per mile which I decided to throw in the wind and focus on just completing it.   I had taken 1/2 gallon of Gatorade which was done before mile 15 or so due to the heat.  Legs, especially the lower legs, were feeling heavy and muscles were complaining almost refusing to move in the last couple of miles. As would happen when you run out of electrolytes (sodium, potassium, etc.) cramps were beginning to raise their ugly heads but somehow I managed to finish the distance. It was a great morale booster.  I ended up clocking 10:07 per mile which was way better than where I thought I was going to land.

One positive about the 17 miler I mentioned earlier that i wasn't able to finish a few weeks ago is that I think I was able to narrow down what caused it. There were also a couple of similar cases in the past where I couldn't complete a long run target I had planned.  In all these cases I had done fairly rigorous leg exercises the previous day.  One time there was a 5k in the neighborhood which I judiciously decided not to run, but walk. However, I did a lot of jumping that day in the celebration with color both before and after the 'run'. No wonder the next day's long run my legs refused to move after mile 10 or so.  On the 17 miler recently that I had to stop at mile 15 or so, the day before was a rigorous session involving plyometric squats and other leg exercises.  I think I really need fresh legs for the long runs for the distances that we are hitting now.  So from last week onwards I am keeping Saturday, which is the day before my long run, a complete rest day, at least for the legs.  I don't think it is a good idea to bike the previous day and also do other leg exercises... duh..

Other things that seem to help me is some resistance band exercises for the hips on the evening of my runs, and some strength exercises for the legs and glutes right after the runs.. So this may sound crazy, but after a 13 mile run today I was doing burpees in the parking lot!!

Anyway, here is my report from last week!

Key Run #3:  Sunday 8/21

Target: 17 miles @ 9:50 pace. Lets see how this goes we need to start getting the longer run in.

Actual: 17.1 miles @10.07 (9:58, 10:23, 10:15, 10:30, 10:00, 9:31, 10:14, 9:25, 10:00, 10:14, 10:23, 10:09, 9:47, 10:09, 10:36, 10:14, 10:24 & 0.1 mile @ 9:15 pace)

Hot & humid day. Stopped a few times for bathroom and for changing drink bottles. Stopped the clock also. Finished ½ Gallon Gatorade and still ran out of drink towards the end and started feeling the beginnings of cramps on the upper calf. I know this was not the pace we were aiming for, but wanted to finish the distance.  Heart rate reached higher than ever recorded. Avg HR’s recorded for miles 10, 17 and the last segment (186, 188 and 198) were at or above what I thought was my max HR of 186 or so! Max HR for those segments were 205, 206 and 202! Just wondering whether I should update my Max HR in the Garmin watch.

Key Run #1:  Wednesday 8/24

Target: Warm-up followed by 5 x 800m’s in 4:06, jog 400  for RI. Cool down.

Actual: Warm-up followed by 5 x 800m’s in avg 4:02 (4:06, 4:00, 4:02, 3:59, 4:01). RI’s jogged. Cool down. Although didn’t run at the target, felt better at managing pace this time.

Xt-2: Thursday  8/25

Target: 10 min. easy spinning as a warm-up, alternate 1 minute at level 4 resistance (on a perceived resistance scale of 1 to 5) as fast as you can followed by 4 easy (level 1) minutes of fast spinning. Repeat this 6 times. 5 min. easy as a cool-down.

Actual: Same.

Key Run #2:  Friday 8/26

Target: 5 mile run @ 9:17 pace. Ease into pace.

Actual: 5.08 mile @ 8:59 pace (9:29, 8:43, 8:53, 9:03, 8:54, + 0.08 miles @6:58)

My attempt was to keep an even effort so the downhill was faster. Uphills actually turned out to need hard/very hard effort level.  I deliberately ran faster to make sure I don’t miss the target on this run.

Today I experienced pain on the right upper quad a spot about 6-7 inches below the joint on the front slightly to the right and a similar spot on the lower leg about four inches below knee slightly to the right again.. I thought it will go away after the first mile or so, but it didn’t.. Felt like it reduced later but never went away. It wasn’t too bad or intolerable. I also felt it on the one mile walk back home. After the post run stretches the legs felt perfect, though.

--

Thanks for staying with me.  I don't know most people who are reading this blog, but I know that you are in US, France, India, China, Jamaica, UAE, Brazil, Canada, Russia, etc. etc.. Thank you for following my training. When I am out there in the scorching sun with heavy legs in my last miles you give me the feeling that I am not alone.  Sometimes that is all I need to dig a little deeper and move forward.

Thanks again.

If I can run, u can run

Into the 4th week of training

I haven't been getting a lot of time these days to post updates more frequently. Partly, actually mostly, due to the increased demands from marathon training.  Today is the long run day and after a couple of calls that I had to make in the morning the temperature got too warm to be comfortable for the long run in the morning and quickly getting warmer.   It seemed like temperature in the evening, though in similar range was getting warm to less warm which looked a bit more attractive than running into the heat that is getting hotter and hotter. Not the best of options, but given the choices available I decided to run in the evening as the temperature starts coming down when I am hitting the tiring miles.

This training is keeping me busy 5-6 days a week. Three days running and three days of cross training. I will get into the details so you get a sense of what it is like.  In my last post I sort of complained that the training was taking down my longest run from 13 to 10. Well, after three weeks it is now at 17!  The three runs are very different and focus on different aspects of fitness. One run is an interval run which has me running somewhere from a half mile to a mile at a fast pace followed by a rest/recovery interval. Repeat 4 times or so.  This is targeting the VO2Max and running mechanics. You can read all about VO2Max here.  The second run is slightly slower but at a challenging pace and it targets the lactate threshold - essentially the level at which we can do sustained hard work.  This run has me running at something like 30 - 40 minutes at a pace that is challenging for that duration.  The third run is the long run pushing your distance limits. This is also run at a challenging pace. Last week the long run was 15 miles at a pace of 9:40 min/mile.  This may not sound like much, but my regular long run pace is 10:40 - 11:00 min/mile which may make me look like a snail to you. Let me stop you right there - remember my half marathon times? They were all in the range of 8:49 - 9:00 min/mile. They were all accomplished with my training runs in that above snail's pace range. Your race effort is best kept for the race. Not for training. Of course, my training route may be harder than some race courses and perhaps a bit easier (I'm not so sure if this is the case, though).  The point is it has me running at a challenging pace. After the first couple of weeks I started getting confidence in the paces needed for my first and second runs, but the pace for the long run is still a bit intimidating.  For those who are interested, here is my week by week training log.

WEEK 1

---------

Key Run #3: Sunday 7/17   

Target: 10 miles at 9:30/mile

Actual: 10.06 miles at 9:24 @ 8:47, 8:33, 8:56, 9:39, 10:03, 9:35, 9:51, 10:06, 10:26, 8:52, 7:45 (0.06 miles)  + 2 miles walk after

Hard effort or higher. Very hard to keep even pace due to hills.  

XT-1: Tuesday 7/19

Target: Upright bike - 8 min easy to moderate, 30 min moderate, 7 min easy

Actual: Same

Key Run #1: Wednesday 7/20

Target: 10-20 minute warm-up, 4 x 800 m in 4:05. Take 2:00 for RI. 10 minute cool-down

Actual:   10 min warmup; 4 x 800 m average 3:49 @ 3:53.6, 3:56,5, 3:43.6, 3:42.3  RI’s mostly walked.  7 min cool-down walk/jog

Ran in an athletic field. Not on measured track. Distances tracked by GPS watch. I had no sense of pace when running. So ran at effort level ‘very hard.’   Breathing level at ‘very hard’.

XT-2: Thursday 7/21

Target: 10 min. easy spinning as a warm-up, alternate 1 minute at level 4 resistance (on a perceived resistance scale of 1 to 5) as fast as you can followed by 4 easy (level 1) minutes of fast spinning. Repeat this 6 times. 5 min. easy as a cool-down.

Actual: Upright bike 10 min warm-up. 5 x  (1 min at intensity level 20/25, 4 min easy), 5 min cool down.  1 min intensity bursts were done at approx 50 rpm for the first three sets sitting on the saddle. The remaining two were done at approx 60 rpm standing.  Yikes! I just realized six reps were specified but I only did five!!

Key Run #2: Friday 7/22

Target: 1 mile easy, 3 miles @ 8:50/mile, 1 mile cool down

Actual: 1 mile downhill @9:14; 3 miles @8:24 (downhill with some moderate uphill and  flat sections), 8:37 (first half downhill, second half uphill), 8:44 (uphill with some moderate downhill and flat sections);  1 mile walk uphill - this section is very hard to run/jog.. Doable but I wasn’t sure how it fits in with the training plan focused on improving specific aspects.

Ran mostly at hard and sometimes very hard levels of effort so that I don’t miss the targeted pace.

XT-3: Saturday 7/23

Target: 30 min easy spinning on a stationary bike

Actual: 30 min easy-moderate spinning


WEEK 2
-----------

Key Run #3: Sunday 7/24

Target: 12 miles @ 9:35 pace.

Actual:  12.12 miles average 9:34 pace @ 9:09, 9:28, 9:26, 9:52, 9:53, 9:30, 9:23, 9:50, 10:07, 9:13, 9:38, 9:45, 0.12miles@6:41

Ran in the range of hard-very hard most of the time. I know we don’t go by heart rate in our program, but just wanted to note that the bpm was recorded in the range of 175-181 for the last mile+. I believe my max heart rate is 186 - when I did a ‘uphill run’ test last year.

XT-1: Tuesday 7/26

Target: Upright bike - 8 min easy to moderate, 30 min moderate, 7 min easy

Actual: Same

Key Run #1: Wednesday 7/27

Target: Warm-up followed by 3 x 1600 meters in 8:35. Take a 2:00 walk/jog RI between 1600's. Cool down.

Actual: Warm-up followed by 3x1600 m 8:03 avg  pace @ 7:55, 8:07, 8:03. RI’s 2:00 walk. Cool down

Ran at hard and higher effort level, but feeling safe that I would make the target.  I was feeling a bit of tightness on the front of the hip at/above the right upper thigh (hip flexor?). I am doing stretches after the runs and also foam roller later in the night, but the right hip flexor has a tendency to make its presence felt, more often than not.

XT-2: Thursday 7/28

Target: 10 min. easy spinning as a warm-up, alternate 1 minute at level 4 resistance (on a perceived resistance scale of 1 to 5) as fast as you can followed by 4 easy (level 1) minutes of fast spinning. Repeat this 6 times. 5 min. easy as a cool-down.

Actual: Upright bike 10 min warm-up. 6 x  (1 min at intensity level 20/25, 4 min easy), 5 min cool down.  1 min intensity bursts were done at approx 50-55 rpm. Pedalled standing up for one burst and half of another approx 60 rpm.  (This time remembered to do 6 repeats..:-) Those one minutes were strenuous, but in a few hours the upper legs were feeling nice and strong in the front and back.

Key Run #2: Friday 7/29

Target: 1 mile easy, 2 miles @ 8: 45 pace, 1 mile easy, 2 miles @8:45 pace, 1 mile easy.

Actual: Things didn’t go that well today due to a multiplicity of factors. I ran at hard level and thought I would make the target, but didn’t.  It was raining, and the GPS watch was off for the mile markers. I thought I could adjust for the calibration and extract more reasonable numbers from the garmin app, but that also didn’t seem to show much of a difference. Also the easy miles were hard due to uphill.  So, here are the stats for today - as recorded by the app :-)

1 mile easy downhill @9:15, 2 miles avg 8:43 @ (8:23 mostly rolling downhill, 9:03 half downhill and half uphill), 1 mile easy @10:02 (mostly rolling uphill), 2 miles avg 9:02 @ (8:55, 9:08 - moving pace is showing avg 8:57 - not sure what to report), 1 mile ‘easy’ @9:38 (rolling uphill).  Followed by 1 mile uphill walk.

Not very happy - seems like if I had run a bit slower in the early sections I may have had better results.

XT-3: Saturday 7/30

Target: 30 min easy spinning on a stationary bike

Actual: Same.

WEEK 3
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Key Run #3:  Sunday 7/31

Target: 15 miles @ 9:40 pace.

Actual: Overall avg 9:43 @ (9:25 9:39 10:01 10:13 10:19 9:37 9:46 10:01 10:05 9:53 9:17 8:35 9:27 9:48 9:44 0.06 miles @8:25) followed by 40 min uphill walk back home.

Tried a different route after 9-½ miles from the usual 2 miles uphill and 2 miles downhill. Mile 11-12 had downhill allowing faster pace, then a couple of miles were flat. Still turned out to be a grueling run. Running 15 miles first time since last November. Rain the first hour, and then high humidity (~97%). Temp close to 80F.  

XT-1:  Tuesday 8/2

Target: Upright bike - 8 min easy to moderate, 30 min moderate, 7 min easy

Actual: Same.

Key Run #1: Wednesday 8/3

Target: Warm-up followed by 2 x 1200m's in 6:18 (8:24 pace) Followed by 2 x 1000m's in 5:12 (8:19.2 pace). Take a 2:00 RI between all. Cool down.

Actual: Warm-up followed by 1200m 5:38 (7:33 pace) 1200m in 6:08 (8:13 pace); 1000m in 5:07 (8:14 pace), 1000m in 5:08 (8:15 pace). RI’s walked. Cool-down

My pace was all over the place for the 1200m’s.. Need to learning to keep pace at a sustainable/required level.  The 1000’s were felt better in terms of keeping a steady pace, but still faster than required.  Felt like I was getting better towards the end, but I need to learn to control the pace.

(By the way, hip flexor pain from Sunday’s 15 mile run hasn’t gone away..)

XT-2:  Thursday 8/4

Target: 10 min. easy spinning as a warm-up, alternate 1 minute at level 4 resistance (on a perceived resistance scale of 1 to 5) as fast as you can followed by 4 easy (level 1) minutes of fast spinning. Repeat this 6 times. 5 min. easy as a cool-down.

Actual: Same. Tightness in hip flexor area has reduced. Due to late sleep the previous night I wasn’t able to do this in the morning as usual.  Did in the evening. Hope it is not too close to tomorrow morning’s key run.

Key Run #2:  Friday 8/5

Target: 1 mile easy, 5 miles @ 8:50 pace.

Actual:  1 mile easy @9:40, 5 miles at average 8:34 (mile splits - 8:39, 8:22, 8:50, 8:32, 8:25)  Tried to log faster pace on the downhills and flats worried that uphill sections would slow down too much..  I felt the pace was coming under better control and feeling better also mostly. Ran the last mile somewhat harder. Ended up running harder/faster overall :(    Cool down - 20 min walk uphill back home.    

Felt fair amount of tightness/tenderness from the lower front of the right hip down the thigh.  Considered not running, but decided to run hoping it would go away after a warmup. Also a slight discomfort on either side of the right knee perhaps due to the 1 minute bursts on the bike last night (?)

Given the predominantly uphill/downhill route in the neighborhood, I am trying to look for flatter segments to add by taking different routes - also considering traffic (long run on Sunday was not too good from traffic point of view - a couple miles or so with no shoulder or sidewalk and lot of vehicles and 50 mph/+

----

I have shifted some of my strength exercises to the cross training days. Especially, some burpees/jump squats, etc. and lunges after the bike or later at home. Also some core work. Added some stretches for hip flexor as well. 'Donkey kicks' seem to make it feel better also!

Well, that should give a good idea about how things are going.

Keep at it, folks.

If I can run, u can run

Switching Gears

Howdy, y'all!

Things have been a bit busy on the personal front, but running has been coming along alright also. A couple of misses here and there, but overall I have been keeping 6-6-10 schedule and also managed to raise it to 6-6-13.  As of last week another milestone is behind. The number of workouts logged by MapMyRun crossed 200 since I started using the app. Miles run stands at 1527.77 (2444 km) which was run in 248 hours 40 minutes. That is more than half way across the United States (New York to Los Angeles), or Thiruvananthapuram to Kolkata, in about 10 days and 8 hours :-)  Calories burned is 197,242.

Marathon countdown has started. Another 48 runs and if all goes well I should be at the start line. I am switching gears to a structured training plan. The specific plan I am planning to follow is called FIRST (Furman Institute of Running and Scientific Training) and is detailed in the book Run Less, Run Faster by Bill Pierce, Scott Murr, Ray Moss and Amby Burfoot. It requires three runs a week and  cross training 2-3 remaining days.  There is a multitude of training plans for the marathons. The reason I chose this one is that it involves only three runs a week. Three weekly runs goes well with my current run schedule, and I am really not excited about running on the heavily crowned roads in our neighborhood any more than I have to.  Most other programs would have me run four, five and six days a week accumulating a lot of mileage.  That doesn't mean this training plan is easy. I had a taste of it today in my first training run.  My long runs have been at 13 miles, but this plan cut it to 10 miles (yay!) but needed me to run at 9:30 per mile :( That pace is a bit ambitious for me. In the hot and humid temperature today I wasn't sure I can do it, but gave it a try anyway. I did manage 9:28 but had to work really hard for it.  Anyway, it is just one data point. The remaining two runs is a interval run and a tempo run, both at specified challenging paces. If I don't hit the target paces then the plan may have to be tuned - or I may have to work harder. The point is that the plan is not an easy plan because it involves fewer runs and miles.  Each run has a specific purpose or goal and working at a specific intensity is required to accomplish that. The interval run is focused on improving VO2Max, the tempo run for improving lactate threshold, and the long run to improve endurance at the targeted marathon pace.  Similarly, cross training also comes with specified intensities.

Don't take it easy. Keep at it.

If I can run, u can run

Two great days after a bad day

I had a great run today and Wednesday.  In contrast, this Sunday was one of my worst runs ever.  Right from the beginning my lower legs were feeling aches all over and completely drained of all energy. They simply came to a halt about half way through the planned 12 miles. I decided not to push too hard, and walked back home. The legs had no complaints at all on the walk back and back home… they were happy like a cranky little child who got the candy he was crying for. As if to compensate for that lousy day the runs were excellent Wednesday and today.  Although they were shorter at the usual 10k on weekdays, I haven’t felt this good after a run in a long time.  The pace was very good, heart pumping at a good rate and the body working at very good speed. Wednesday was slightly faster through most of the course and the beat and rhythm kept playing in the back of my mind for the rest of the day!  Today was a more even pace with an almost exact time but was feeling different – I don’t have the beat playing in the background, but the body is feeling just great. Perhaps you hit that goldilocks zone once in a while; or perhaps some of the exercises and the extra stretches that I’ve added recently working their magic – I sure hope so.   

A highlight of some of my runs are animal sightings. Seeing an animal on a run just cheers you up even if it is just standing at a distance and watching. The fact that an animal is standing and watching, even casually, means it is connecting with you at some level or in some sense. Occasionally, I have seen a deer calf or a bunny rabbit jumping and running when they see me running. Mostly they run away, but there have been times when a calf or a bunny have run with me, actually a little ahead of me at a slight distance, in seemingly playful fashion for a little while.  However, today’s encounter was a bit different.   After my two mile mark coming downhill on a slight bend a large bear just popped out from the woods the other side of the road about 15-20 feet ahead of me, he looked in my direction, probably already looked in the opposite direction, found there is no traffic and trotted across the road. He was around twice to two and half times my size across and definitely much longer or taller.  His stature should look pretty imposing if standing erect.  He/she showed excellent judgment of my speed while crossing the road and looked convinced that a collision was not possible – as I mentioned before, I was running at a good clip today.  I didn’t slow down either seeing that he wasn’t planning on stopping.  I thought his face conveyed a sort of awareness of his surroundings including me. He looked beautiful – very chubby and healthy – and didn’t look threatening, nor threatened.  The driver of a utility van that came by gave a surprised look at me and in the direction of the bear which must’ve been quickly vanishing in the tall grass.   

Have fun folks.

If I can run, u can run

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A Tale of Two Half-Marathons: Airbnb Brooklyn Half Marathon, New York City

Brooklyn Half is a big one. It is featured in many bucket lists.  The largest half-marathon in the US and extremely popular, the race this year was sold out in just 52 minutes after registration opened! More than 27000 runners pounded their way along the course from Brooklyn Museum on a round of Prospect Park and then straight down all the way to Coney Island finishing on the boardwalk.

Now that I've check it off, I don't think I will be doing it again as the race logistics turned out to be most inconvenient for me.  Packet pickup was not available on race day. It had to be picked up on a week day in Brooklyn.  Since it was very inconvenient for me to make a trip to the city on a week day I had decided to skip the race. However, a friend working in Manhattan took the trouble to spend a few hours after work and picked up the race material for me. That's not all. Next challenge was to get to the starting point in Brooklyn before six in the morning. Race organizers New York Road Runners had recommended public transport and strongly cautioned runners about the scarcity of parking spots. However, there was no public transport available, either train or bus, that would take me from Morris Plains/Parsippany to Brooklyn by 6 AM. So my only option was to drive.  It also meant I needed to wake up at 3 AM which in turn meant very short sleep the previous night.  I don't want to rant more about this, but just want to say that the entire episode in the morning before the race and later the trip back from the finish point after the race was very painful and is not something I would want to do again.

The race itself wasn't bad, except for the mess I got myself into during the race - but I finished and did that within my normal finish time.  The organizers had done an excellent job. The security check was very much more strict this time. It was almost like going through an airport security checkpoint with security personnel scanning everyone and no bags allowed to the start corrals. That meant I had to throw out some bananas as I could only eat so many. There was still one hour left (7 AM start for my wave - wave 1). So I took the water bottle with me and decided to take an energy gel instead of the banana about 15 minutes before start.

Next one hour was just a long wait.  I saw the 1:50 pacer and took position keeping some distance behind him as that time would be too fast for me.  The course was advertised as a fast course, but I knew I wouldn't be that fast.  After my turn in the bathroom there was still about 45 minutes before the start. So I decided to give some rest to my legs and sat on the curb like some other folks around. Pretty soon I found that the curb seating was getting filled and the rest of the folks were leaning against trees or simply squatting on the road which formed the start corral.

The race started dot on time. Weather was very nice - I think it was low 60's F and overcast with only an occasional mild breeze.  The first couple miles had many twists and turns through the streets of Brooklyn. What struck me was the pace with which the crowd was moving on the mostly downhill first couple of miles.  I felt great and I was running faster than my normal pace also.  Unfortunately, in the morning hurry I had forgotten to take my Garmin watch so I had to depend on the clocks along the mile markers. I covered the first 5K in about 26 minutes which is way faster than my normal time, but then I thought this may be the reason why this course is billed as a fast course.  There was a little voice in my head that kept telling me to be cautious and conservative. And I do recall looking for the elevation profile of the course and I could swear that the course map didn't have it which was very unlike other NYRR course maps.  Once we entered Prospect Park there were a few uphills but I kept at it. I later found that I crossed the 10K marker in about 54 minutes which is a very good 10K race time for me. The problem was this was not a 10K race but the first 10K split for a half-marathon. I asked a fellow runner who appeared to be familiar with the area how much more of these ups and downs we need to deal with and he more or less dismissively said that it was mostly downhill all the way to Coney Island. Eventually the hilly part of the course ended and we were on a straight road.  I must grant that the course was nice and there was lot of crowd support as well.  There were bands playing on the side and a lot of people holding banners and placards with funny and motivating messages.  

Once on the straight road I noticed a senior woman runner looking somewhat weak and chanting something continuously.. She was moving at a steady pace and as I was passing her heard the
words "One more time... Just one more time..." I was humbled by her determination. This race must mean a lot to her.  She may have been running the Brooklyn Half for a long time and she probably has a lot of history with this race. Her face and her running reminded me of NYRR's legendary co-founder and NYC Marathon race director Fred Lebow's last marathon when he was suffering from cancer. Fred's life and passion and the story of New York City Marathon is nicely captured in the documentary Run for Your Life.

The crowd on both sides were cheering us and I kept at the same effort level. Now taking a swig at my bottles almost every mile. I was also making sure to refuel every 30 minutes or so.  After about 10 miles I felt the fast pace in the initial stages were catching up with me. I was breathing harder and things seemed to take effort, but that is okay, I was used to somewhat hard effort albeit not recently, but before my December injury.  By then we had entered Coney Island. A uniformed police officer controlling the crowd shouted "Welcome to Coney Island".  There were a bunch of people waving the "big hand" at us.. I swiftly moved towards them and hit each one of those hands and the crowd loved it. A bearded young man cheered me "You are looking great.. you are looking great."  which was an indication that I was looking the way I was feeling.. T-I-R-E-D.  I could feel my legs were feeling tired, especially my quads and sides of the upper thighs were feeling heavier perhaps due to the long downhill and also due to the fast pace I was at for the first half.  Anyway, I labored my way through.  By now instead of taking my own drink I had started grabbing the Gatorade endurance from the fluid stations. It certainly seemed to give a boost of energy than my regular Gatorade.. So I kept grabbing a cup or two from the fluid stations on the go without stopping.

The course was downhill all along Coney Island, but unfortunately, it was also turning downhill for how I was feeling.  Around mile 12 or 13 I started feeling cramps on my right upper calf.  I tried to run giving it some stretch while running but that didn't work. So I had to stop on the side and stretch for a little while. Once it felt better I started running making sure I am not running too hard, but after a little while the one that was troubling me and the other calf both started getting cramps. I again pulled over and spent some time stretching both my calves against the curb.  Once it felt better I ran the rest of the distance slowly. After crossing the finish line I checked into the huge medical tent - a first time for me. To my surprise there were a lot of runners getting attended to.  The tent was very well staffed. I was greeted by a volunteer right at the entrance and I explained to her that I felt cramps on both my calves in the last mile or two and if there was something they could do about it - I was fine to walk though. She immediately connected me with a young doctor Roger who checked things out and wrapped ice packs around my calves. He said I could walk around with the ice packs if I felt comfortable.  It felt perfectly fine.

I am not entirely sure if I can isolate a single factor for this - whether it is the lack of sleep the previous night, or the somewhat warmer temperature in the second half of the race - at least warmer than I had been used to thus far this year, the long downhill second half of the course, or it was my foolish running in the early part of the race.  Perhaps all of them had some role to play, but I think the biggest is probably my harder running in the first half and the fact that I was blind sided by the uphills and downhills in the first 6 or 7 miles.  Anyway, lesson learned. It is a lesson for other races however, as I don't think I am going to sign up for the Brooklyn Half for the reasons I explained earlier.  I am not entirely disappointed with my time of 1:57:06  or 8:56 per mile.  This is not my fastest time, but not my worst either.






Well, everything is well that ends well, right?

Don't give up. Keep at it.

If I can run, u can run

A Tale of Two Half-Marathons: Superhero Half Morristown

I did Superhero Half Marathon in Morristown on the 15th and Airbnb Brooklyn Half in Brooklyn, New York City on the 21st, but today I'll talk about the Superhero Half in Morristown.

The day was really nice. Temperature was in about 50 F or so when the race started and the sky was and bright and sunny. Mild cool breeze really felt very nice.  The crowd really felt much larger than the 1250 or so.  This time again women vastly outnumbered men who were just above 500.  Parking wasn't that easy for most people, but luckily for me, despite arriving after most of the crowd had assembled I got a spot practically right next to the start line.  My buddy Pratap had already arrived.  The first thing I noticed was the very long line for the porta-johns.  Obviously, the bathroom facilities at the start line was woefully inadequate. I decided to skip the lines and look for a pit stop somewhere along the course. Of course, that would mean I will add extra time into my finish time, but that was okay. Since I hadn't run this distance in several months I wanted to use the run just to extend my long run to this level. So I was taking it relaxed and easy.  There were no marked corrals but there were pacers. Pratap and I waded through the runners toward the back. When we found the 9 min/mile pacer we both nodded this is our position.

The crowd was very friendly. Lots of chatter and laughs.  The start siren went off a couple of minutes after the scheduled start time of 8:30, but that may be because there is always a few pro runners who receive an earlier start from the crowd.  We got off soon enough.  One thing you will definitely notice is the numerous twists and turns you make when running through Morristown.  This should surely increase the actual distance the runners cover.  Pratap had taken off and was not in sight. I saw him at some point a few hundred feet ahead but he soon went out of sight as we ran from one street corner to another.    There were several ups and downs in the first four miles or so. I was amazed at the ease with which many runners were chatting with their friends and partners while running uphill at good speeds. I wish I could find that kind of breathing rhythm. However, I was doing pretty well also, in fact a bit too well for comfort. I saw that I had passed the first mile in 9:01, the second mile 8:33, the third mile again well under 9:00 and the fourth mile in 8:26.  What the @#$% This made me really worried. I really wanted to run more conservatively especially so early on. So I deliberately tried to slow down and control my pace. 

There were lots of spectators all around the city streets and residential areas. Small kids dressed up in spiderman and batman costumes. Many runners also wore costumes.. So the whole scene was very colorful.  After about 4 or 5 miles we were on a long downhill.  A young woman on my left, she seemed to be running at a good clip with very controlled breathing. I may have been inching ahead of her on the downhill and she asked "Is there an uphill at the end of this?" "I want to psyche myself up before that."  I recalled while running in Central Park I always found it safe to assume there is another uphill hiding around the next corner and save some energy for that.  But I didn't think there was any more uphills here. "I am not familiar with this area, but I don't recall any uphills after the first 3 or 4 miles.. so we should be clear."  I told her.  She still seemed to think there is one more.  After this brief conversation a few more minutes and the long downhill ended, the course took a right turn and looking back I think we were then entering the beautiful Loantaka Park. The uphill never came and I'm sure she must've found it relieving.  Somewhere before that point I had also found a couple porta johns with no lines and had taken advantage of it. Although it took about two minutes the stop was well worth it. You run much more relaxed and easy when your bladder is empty.

Lighter moments with  volunteers on the side

Loantaka park was lush green and the tree shades made the park really cool. I think we ran about six miles in the park.  At some point I caught up with this girl who was walking really strong, with long strides, and then after a while she got ahead of me running fairly fast. She did look strong and athletic. She wasn't tired and didn't look like she needed the walk breaks. It was obvious that she was following a plan. She would run a certain distance and then start walking with long strides. She was clearly following a run/walk program, perhaps the famous Hal Higdon's program or something similar, I thought.  May be she is recovering from an injury.. well good luck to her, whatever she is up to.  As we ran winding through the park I was feeling my sunglasses, now on my hat as I didn't need them in the shaded park, in fact they were making the course a bit too dark, were a little unsecured. So I decided to take them off my hat and tuck them on the neck of my t-shirt in the front. That turned out to be a bad idea. Next two steps and the glasses bounced and fell to the ground. I looked back, slowed down for a fraction of a second,  and then thought I need to stop and go back to pick them up.. I would certainly inconvenience other runners who are behind me and they may even bump into me. Ah, well, these glasses are many years old - perhaps 10 years or more now. They are getting a little battle scarred, if not maimed.. they had already lost one of the nose pads and the rubber lining around the glasses while still holding but is  showing gaps. Moreover, Geeta had been asking me to replace these probably for a couple of years now.. I've had a long relationship with them. They have been my trusted companion in many adventures - camping trips, hikes, paddling trips, a Chesapeak Bay kayaking trip, a circumnavigation paddling trip around Manhattan, all my long runs and races, and not to mention my everyday driving glasses as well. Well, if my trusted outdoor glasses from LL Bean have to go out what better way than in the middle of a half-marathon? With these thoughts I was mentally bidding farewell to them when I got a tap on my shoulder from behind. A young fellow in red t-shirt and black shorts with a big smile and my beloved glasses in his outstretched hand!  I thanked the young runner for reuniting me with my long time companion. It would seem we are destined to spend many more years together.

We got out the park a mile or so after that, crossed a railroad track with some local crowd to cheer. We were on our 12th mile or so. Just around the corner there was a family with a father and two young kids cheering "Go Alison, Go!"  They had a nice signage also. The mom was somewhere around us and gave a shout out back to her family.  By this time I was working harder than before. I didn't think I was necessarily moving fast, but decided not to check my Garmin watch. It must be just the miles.  In about half a mile or so  I saw Pratap again and we ran the rest of the distance together.   

There was a huge crowd cheering the runners at the finish line.  I took about 1:58:18 which is not great time for me, but not the worst time either.  I was happy that I hadn't lost too much in terms of endurance since December which is when I cut down my mileage.  Feels good to be back!

If I can run, u can run