NYC 2015 Half Marathon - My 14th Half Marathon Event

NYC Half Run in Navy Blue

A week to go for March Equinox which will mark the beginning of Spring, this is my last winter run event of this season. In this doodle let me run through 13.1-miles tour of NYC, starting from Central Park through Times Square to South Street Seaport.

This year's NYC half run is unique experience for me in various aspects. I was standing at the start with no training runs for the past 40 days. A month vacation to India where I didn't do any runs. A month of wonderful home made foods, snacks, restless travel, etc. After last few weeks of family gatherings, occasions, dramas reached back to New Jersey a week before the race. Jet lag was not letting me to do any last moment practice runs.

On race day 15th March 2015, reached race start coral at 7:20 AM after completing the race security check-ins. I was lazy to do all my pre-run stretches. Weather was 42 F, 10-18mph wind, 60% humidity which was a perfect running weather. After flag down, stepped over the start line thinking this run can be a test on my endurance level.

Mile 1 started on East Drive in Central Park, with an uphill run. Running excitement after many days has paced me at 8:30 for a mile initially. Completed first mile with easy run and proper breathing pattern.

Mile 2 was almost down hill run where the legs paced at 8:00 for a mile. By the end of this mile I was out of excitement and turned my attention on the body. I was contemplating whether I would be able to sustain this pace till last mile. Decided to take easy on the uphill miles and try to catch up latter.

Mile 3 was half way uphill and downhill. After an easy uphill run, ran down with deep breathing. Dry mouth symptom forced a stop at Mile 3 fluid station due to improper pre-hydration and mouth breathing.

Mile 4 was steep uphill run, proper hydration helped to sustain the uphill close to 8:30 for mile pace. At the end of this mile, was able to sense that muscles are getting tired. This was an anticipated indication due to lack of training. Still 9 miles to go, decided to hold down the pace and try to complete the race by running.

Mile 5 was gradual uphill followed by down hill. This uphill run showed the depleting glycogen level. This is another symptom of reduced training levels.  Two miles to go for Gel station, decided to take easy on the next mile.

Mile 6 was down hill run, after which runners turn right at the Seventh Avenue and continued south on Seventh Avenue through Times Square. Exit from Central Park was most awaited, as all uphill run of this course is done. While exiting central park, there await cheerers and  music's that pushes the runners adrenaline rush. 

Mile 7 turns right at West 42nd Street, then right at the West Side Highway. After having energy gel at mile 7 station, had psychological relief of being loaded with tons of energy. Also stored some extra gels for future miles. My GPS clocked 7.45 miles after an hour from the start line.

Mile 8 on the southbound lanes are exciting with music's and river side run. Though I do maintain the pace, my body was tired and counting on steps. I decided to push mile by mile with only plan to run and complete the race.

Mile 9 through 12 was on the south bound lanes. In this part of course had to deal with lower abdomen cramps, managed with deep belly breathing while running itself. Had some moments running out of breath, handled by spending extra seconds in each fuel station.

Mile 13 run was through the underpass that continued on FDR Drive North. Underpass run was exciting but I was too tired to enjoy the tunnel run. Counting on steps exited underpass having 800 meters run to go.

Last 800 meters run was at steady reducing pace where I have to let me behind many runners. After running the whole 13.1 miles with aching muscles stepped over the finish line with chip timing 1:50:09.

This run was an experience on realizing, how body battles when you slack on training, food and rest. I was happy completing this run with not such a bad timing, which is outcome of past years involvements in endurance activities.

NYRR Timing

 

NYRR Fred Lebow Manhattan 2015 Half Marathon - My 13th Half Marathon

As 2014 year, this year's first run event is "NYRR Fred Lebow Manhattan Half Marathon" run in Central Park on 25th Jan 2015. In this post let us circle the central park about my 13th Half Marathon run experience.

Unlike previous year, this year since beginning of January, though I didn't do many long runs, I was consistent in my speed trainings. I am aware of the track very well as I have circled central park many times since last year's Fred Lebow run. Weather was at 35F with 6mph wind. Considering all these I started the day with confidence of expecting better run.

Reached central race event circle at 7:10 AM. Met fellow NY Ramblers hikers. After chat with them collected my BIB 1462. I spent more time around the race event tents hanging with friends, so reached the start line late and began the run from a different coral.

After reading loud the warning notes about the slippery track, race marshal let the flag down. Though weather was better, still finger tips were feeling the freeze. I was awaiting for the run to began to get the body warm. Walking behind the runners stepped over the start line at 8:03 AM.

I was conscious to run along the runners until my legs gain momentum. First mile run was downhill initially and gradual uphill at the end. Legs are warmed and was pacing at 9 minutes per mile.

Second mile was downhill run, took advantage and was pacing close to 8 minutes per mile. Body was getting easy and breathing pattern was normal. Felt comfortable running at this pace but I know there are some uphill's to come where I have to keep up this pace.

Third mile run began with uphill for next 0.5 miles. I decided to try my best to run this uphill holding the pace at 8 minutes per mile. Legs paced comfortably with conscious belly breathing. After 3.5 miles it was downhill till 4th mile.

After having caught up with breath, 4th mile began with uphill again. This is the longest uphill run in the loop, almost 0.8 miles uphill run. Again tried pacing 8 minutes per mile and was able to catch with huffy fluffy breathing. While running this mile, was thinking how to handle this uphill with the same pace during second loop.

Started fifth mile with great relief of still holding the pace and no uphill run in this loop. This mile is gradual alternate up and down hill where we won't feel the much difference in steep.

Sixth mile started with the expectation of crossing the start point, meeting cheer groups and music around the start point. Sixth mile was like almost flat after running the previous steep. My legs increased the pace for 7:50 per mile.

After crossing the sixth mile post, second loop of the race started. Seventh mile was easy run with increased pace at almost 7:30 per mile for the first half which made me complete 7.5 miles in one hour. My legs were little tired and was pushing to keep up the pace.

Eight mile uphill run managed with belly breathing to pump in enough oxygen to the tired muscles. I was convincing me, thinking this steep is easy to handle considering the next big steep. Still legs managed below 8:00 minutes per mile.

Ninth mile was half way up and down run. Had deep breaths during down hill, preparing for the next big mile. Tenth mile uphill run began as challenge, pace was closing 8:00 minutes per mile. Completed the tenth mile with big relief. These uphill runs made me realize I have to focus my training on up and down hill runs also.

Eleventh mile was relaxed run. Still my body was reluctant to increase the pace. At Twelfth mile  tried to increase the pace but body and legs were almost tired and was looking for the finish line.
Twelfth mile ended the second loop around the park.

Thirteenth mile run was flat and again pace was below 8:00 minutes per mile. I already consumed many seconds during the second loop so I am sure of no new personal best in this run. I ran the last mile casually by holding the pace below 8:00 minutes per mile. After an overall comfortable run completed 13.1 miles at 1:45:11.

NYRR Timing

 

Atlantic City Full Marathon 2014

Atlantic Ocean - Beach Side

This doodle will take through my fourth full marathon run in Atlantic City on 19th Oct 2014 . This run is different from my previous full marathons. In my previous three run's, training days weren't more than four weeks. This year, followed three months training schedule with last five weekends half marathon events.

Reached Atlantic City, one day before the event to collect my race kit. After visiting the event stalls spent sometime in casino's and reached motel by 7:00 PM. After watching last 30 minutes of Gravity movie, decided to sleep early by 10:00 PM.

While neighborhood was still sleeping, alarm started signing wake up tune at 4:00 AM. Checked out of room and took bus ride to race event. After 30 minutes of bus ride, reached Bally's board walk at 7:00 AM. Morning sea breeze was pleasant, enjoying the breeze, did my breathing routines. Though it was cold outside, I was enjoying my stretches on the beach side.

Enthusiastic runners were posing for their cameras with sea waves as background. As minutes pass by, runners assembled close by start line. Air horn was blown at 8:00 AM, runner's strong legs, crossed over start line and began their first step to complete the last step after few hours.

First mile run was among the cheerful runners on the board walk. After 0.25 miles, turned left into Martin Luther King Blvd. This Blvd was narrow so I was pacing at 10:00 per mile. While gazing around the buildings, came across the board "Diving Horse", wondered why this place was named so.
On searching in internet found that during the period of world war II, "Diving Horse" is an attraction in which a horse would dive into a pool of water, sometimes from as high as 60 feet. Gazing the buildings completed first mile while my legs were set at 9:00 per mile pace.

Second mile began with uphill run to "Atlantic City - Brigantine connector bridge junction" and turned right to run down hill and pass the under river tunnel. Run through tunnels is always energetic, as runners keep shouting while running through tunnels. Looking light at the end of tunnel alerted my legs for the uphill.

Third mile was on the Atlantic City elevated highways with Casino towers on the right side and Jersey-Atlantic Wind Farm's windmill fans on the other side.Jersey-Atlantic Wind Farm is the first coastal wind farm in the United States and the first wind farm in New Jersey.

Fourth mile commenced with uphill Route 87  ramp that turned around towards Borgata Casino. After board walk this was the best spot for the cheerers to see and hi-fi the runners. Running through cheering crowd, checked on my pace, Legs were pacing at 9:00 per mile. I was deciding whether to increase or stay at this pace. Body was comfortable and running easy, so decided to continue at the same pace.

Fifth mile started with slight down hill after crossing Harrah's casino. Running on the side of clam creek, started feeling the effect of predicted 20-30 mph of wind. After sipping Gatorade at 5.5 miles was debating whether to increase the pace. Paced at 8:50 for a mile as it would be too early to raise the pace.

Sixth mile started on the turn towards Melrose avenue, a volunteer was cheering the runners for 10K completion. My feet stepped over the 10K mile with chip time 53:13. This run was towards King Neptune statue completing with U turn towards shore exposing the runners to wind.

Seventh mile commenced while my GPS was about to clock on hour run time. Completed 7.10 miles in the first hour. My mind was doing math on my targeted completion time as around 3:45. This mile has unique 90 degree turn to Atlantic avenue where runners can't cut corners.

Eight mile was back on board walk. I was running enthusiastically as legs were feeling soft surface after the road run. Crossing Taj Mahal Casino gazing the beach waves and hi-fi ing crowds.

Ninth mile started near start line where cheering crowd generated adrenaline rush, I was pacing at 8:00 per mile. After a mile run at this pace slowed down back to 8:30 per mile. By now board walk was with walking crowds and people with cigars, looking at us meaning what these guys doing rather gambling in Atlantic City.

Tenth mile was windy mile as we have already crossed Casino building and running on the side of resident buildings. Wind was heavy and slowing our pace. Also half marathoners started running opposite direction to reach their finish line.

Eleventh mile began by separating half and full marathon runners. I was looking ahead to see how many joyful marathoners are running to conquer the remaining miles. By now we are lone runners with few cheering crowds between each mile and gusty wind. I am still sustaining on my pace 8:40 per mile.

Twelfth mile began running down to New Haven avenue. Back on the streets through the resident buildings.

Thirteenth mile began with big cheer as I am done with half way. I was checking on legs and was glad they weren't tired much and happy to run at the same pace. Looked around and was able to spot few runners around.

Fourteenth mile run was exposed to sun and strong wind blowing through Atlantic avenue. I was pushing to maintain my pace at 8:40 per mile. Managed to complete 14.25 miles in 2 hours run clock time.

Fifteenth mile began with hope to sustain the same pace for the next hour to achieve my initial calculated target finish time 3:45. To achieve this I have to pace up in this hour and save some minutes for last few miles. I tried to pace up to 8:30 but body doesn't cooperate so slowed to 8:40 pace.

Legs showed the symptom of tiredness as Sixteenth and Seventeenth miles were through opposite wind. Starting Seventeenth mile it was trace back run through the residents, some people seated outside, played loud music cheering the runners.

At eighteenth mile my leg showed mild cramp symptom, I was reluctant to reduce the pace so still ran at 8:40 pace. Running through nineteenth mile fearing for cramp. After reaching twentieth mile which was turn around point for full marathoners. Legs reduced the pace and was tempting to walk, decided to not stop till 3 hours, continued running to complete 20.7 miles in 3 hours.

At this point I was thinking whether I can still achieve my initial targeted timing. I was able to see me going down mentally. Walked for few minutes and started running again. Once in a while thigh muscles showed cramp symptom, so was repeating run and walk pattern till 24th mile. My pace has reduced to 10 minutes for a mile. Certain times tried to run better but physically exhausted legs were said more training is required to achieve better timing.

After this disappointing last few miles run, decided to complete sub 4:00, so was trying to maintain average pace as 10 minutes for the last two mile and stepped over the finish line with Chip timing 3:59:30.

Before finish line

My eleventh Half Marathon - Grete's Great Gallop (13.1M) run

In this doodle let us go through Grete's Great Gallop 13.1 Miles run in Central Park, New York on 5th Oct 2014. This run was presented by Memorial Sloan Kettering's Fred's Team captioned as "Imagine A World Without Cancer". The event was a tribute to Grete Waitz, nine-time New York City Marathon champion, as well as to New York City Marathon co-founder Fred Lebow.

It's been few decades humans are suffering from different cancer types and the medical researchers are trying to find cure for each of them. In the meantime world is exploding around with carcinogens introducing more types of cancer. We should also educate people to keep away from carcinogen food habits. My additional caption for this run was "World with No Carcinogen Foods".

This was my fourth consecutive run event weekend. After bumpy runs in the last three events, my legs are hurt with mild shin splint injury, compartment syndrome symptom on right leg and symptom of stress fracture. This was the first time in my running days my body is going through multiple injuries together. At this situation any runner should keep away from running and rest the legs for recovery. I have two more events to close this year's autumn runs. Due to these injuries I am just running in events and not doing any week day training runs. I am just holding my legs to get till my full marathon run in another two weeks.

This run is my 11th Half Marathon run event. Late start time permitted me to stay on bed till 6:30 AM. Crawled out of bed and geared for the day. Reached 33rd street path station at 7:45 AM and slowly walk-jogged for 2 miles and reached the race central (73rd Street East Drive) at 8:20 AM. Collected my Bib 1332 and event shirt and walked around the event central. After relaxing the bladder, checked-in the bag and walked to corral. Today's run weather was 46 degrees, 56% humidity, W 10 mph which made runners in corral look forward for the start air horn.

At 9:00 AM start flag was down with runners stepping over the start line, my legs crossed at 9:03 AM. First mile was steady increasing pace run at 8:20 per mile. I was doing lazy run not focusing on my body. Unusually during my first mile I didn't set my breathing rhythm. Completed first mile with pace set at 8:00 per mile.

Second mile run started with uphill and my breathing was out of synch with my legs. I started correcting the breathing for which slowed the pace to 8:20 per mile. Today I was running on my old shoe as the new trail run shoe was making my past three runs unpleasant. My leg stride style has to be corrected for the trail run shoes so decided to run the remaining events on this old shoe. Legs were doing better and set the pace at 8:00 per mile by the end of third mile.

After running through another hill I have to stop to tie my lace. It was cold and hands were frozen so took almost 40 seconds to tie the lace. Fastened my run to set the pace at 8:00 per mile by end of 4th mile. Decided to cruise the body at this pace but I was running with battling breathing having symptoms of side stretches. Tried deep breathing to take in more oxygen, this helped to recover the cramp by the end of 5th mile.

Sixth mile was gazing run looking around the building on the east side and training runners, walkers , visitors around the central park. On crossing the sixth mile post, legs completed a loop around the park. Today's 13.1-mile course was twice around Central park’s 6-mile loop plus another 1.1 miles.

Now my legs are familiar with the course so became energetic and was trying to pace up. Completed running 7.5 miles in 1 hour. I was deciding to complete the race with average pace of 8:00 per mile.

Cruised the body at the 8:00 per mile and was running steadily handling side stretches and managing the irregular breath rhythm. One of the lesson from today's run is to set and maintain proper breath rhythm since beginning. After 8th mile stopped at all fluid stations for few seconds to catch up breath with deep breathing. Completed 10th mile while my clock was ticking 1 hours and 20 minutes.

I ran the last 3 miles on steady 8:00 per mile pace with two fluid station stops to complete the 13.1 miles at 1:44:51 with average pace at 8:01 per mile.

I was glad today's run was healthy and comfortable finish irrespective all mistakes I did on the course. After run decided to walk 2 miles to reach the 33rd street. While walking back to path station still I was feeling side stitches which alerted me about my lung capacity. Determined to learn and follow exercises and techniques that will improve my lung capacity and deep breathing. I am planning to start my next week run in Staten Island focusing on deep breath pattern.

Grete's Great Gallop Timing

 

NYRR Five-Borough Series 2014: Bronx 10-Mile

In this doodle we will run 10 miles along the Grand Concourse in Bronx, the fourth event in the 2014 NYRR Five-Borough Series. Each of the three NYRR Five-Borough Series Manhattan, Brooklyn and Queens was unique neighborhood and exclusive runs. Bronx run is through the century old Grand Concourse that still has 1920 and 30 building's lining on both side.

28th September 2014, this cheering day began at 4:30 AM before the sun. After morning refreshments started from home at 5:10 AM and reached John Millers Park by 6:40 AM. Walked around the park after collecting the Bib 1506 and event shirt. Today's weather was at 76 Degrees, 54% Humidity and 10 mph wind.

Almost 10,000 runners took their places in corrals that stretched half a mile down the Grand Concourse near Yankee Stadium. After 15 minutes of stretch and warm ups walked to my designated corral. Alerted myself to focus on body for any early injury symptoms and not to over pace. Last week Newport Liberty Half Marathon run lead to symptoms of compartment syndrome injury. I have rested this whole week to avoid any further complications.

Tireless legs walked, jogged and stepped over the start line at 167th Street in Bronx Grand Concourse after air horn blown at 8:05 AM. First mile run was vigilant one as in the last few weeks my body has to deal with some injuries. I began my run among competitive runners corral. Legs paced at steady increasing pace and reached 7:45 per mile during first mile. At the end of first mile my ankles showed symptoms of stress pain. Body sensed and slowed down. After this energetic first mile run stopped at a portable toilet to attend the nature's call.

This minute stop made me struggle to pace up the second mile. Body and Mind started the argument on setting the comfortable pace. Mind suggested to pace at 8 minutes for a mile. After a struggling quarter mile uphill, paced the legs at 8 minutes per mile. Now body is set to cruise at this pace irrespective of up or down hill. Completed arguing and brawling second mile after spending few extra energy.

Usually by third mile, my body will become relaxed and flexible but rather it was responding with ankle pain and erratic breathing. Irrespective of these symptoms I paced at 8 minute per mile and decided to manage at this pace. While running was thinking about my previous event runs, this should be the first event run in which my body started battling quicker.

While we started on our fourth mile, elite runners are already on their way back to finish line. Fourth mile was U turn loop through Bedford Park Blvd and Goulden Avenue. While running this turn sun was bright outside and unusually was hot for during this time of the year. Crossed the fifth mile with chip time 40:40 and my whole body was used to the current pace.

Starting sixth mile course is antipode of the first half. Raised the pace to run at 7:50 per mile and legs took advantage of the down hills and gained the pace. Run back through the grand Concourse was different as the runners are spread out and running on the traffic blocked wide road was wonderful.
I was mentally gaining momentum and pushed to run seventh and eight mile at 7:40 per mile.

Completed running 7.45 miles while GPS clocked 1 hour since the start of run. Made a determination to not go beyond 1 hour and 20 minutes so increased the pace to 7:30 per mile for the ninth and tenth mile. In the last two miles, body was easy running and passed over the finish line with the chip time 1:18:35.




Bronx 2014 - 10 Miles Timing

 

My Tenth Half Marathon Run - 2014 Newport Liberty Half Marathon

After 3 months of gap for run events, commenced the 2014 fall run events with Newport Liberty Half Marathon on 21st September. I am running in this event for second consecutive year. Being familiar with the run course I was awaiting this day, aiming for my new personal best in half marathon.

Among the events that I participate, this event is my favorite one because most part of run route is through my daily office commute and my summer evening run routes. Also event start place is close by where I live so no very early morning wake ups on the race day.

On race day woke up along with rising sun at 6:00 AM. After hydrating, followed my stretch routine for 30 minutes. Reached Newport at 7:45 AM and collected my Bib 1731 and warmed up with stretching and slow running. Exactly at 8:30 AM flag was down after anthem music. I started my run along with runners at 8 Minutes per mile wave.

First mile run was with the enthusiastic running crowd. I was running at my comfortable pace 8:30 per mile. Today I have started my run with some minor shin injury and left foot toe tingling's. I was cautious during my first mile to make sure body is responding positive for run.

Second mile run created some space on the road as runners are scattered now. Increased the pace to 8:15 per mile and set my breathing rhythm and body was responding well. My Quads and hamstring muscles were tired today as I played football yesterday after many years. I started to play easily but with some game adrenaline enthusiasm over ran behind the ball than planned.  Irrespective of this tiredness I was able to pace well at 8:00 per mile during my third mile.

I was pacing at 7:50 per mile by the time I was crossing the fourth mile. I decided to maintain this pace which will help me to catch up few extra seconds that I used during my first and second mile run. My legs were responding well and pace was steadily gaining few seconds and reached 7:45 per mile during fifth mile run.

In sixth mile run I was sensing that all force out of the legs are not being used efficiently. I shortened the stride length to check on the legs. Though my pace was consistent I was able to grasp the indication of  some disconnect between my legs and upper body.

While running the seventh mile, my right leg wasn't pushing enough to sustain the pace. I initially assumed that it was due to tired legs. With this assumption I pushed for half mile still maintaining the pace close to 7:45 per mile.  At my 7.5 mile pace noticed the numb feeling on my right leg and thigh. There was fluid station in another quarter mile so I ran till the station focusing on my leg. When I stopped at 8th mile fluid station I was unable to feel the ground on my right feet.

I perceived that blood flow to the right leg is less than required to sustain the pace. I have read about this injury but happening to my legs for first time. I was scared to increase or run at this pace any more. Stretched the legs horizontally for few seconds and right leg was getting better. Started running by pacing at 7:50 per mile for 5 minutes and again right leg was feeling numb so stopped running and did 2 minute rest and stretch until blood flood becomes normal on the right leg.

Decided to run at pace whether leg doesn't become numb. Leg was responding better at 8 minutes per mile. Ran the ninth and tenth mile at this pace though leg was partially numb. At the end of 11th mile leg was responding better and even normal. By this time I have lost all the minutes to get my personal best. Though my body was getting better at 11th mile I was mentally unable to increase the pace so ran my last 2 miles at 8 minutes per mile pace and crossed the finish line with chip time 1:47:19.

This run was disappointing and had painful completion. My leg muscles were ached and tired so decided to rest for next week. Immediately after the run did search on the injury symptoms I had and concluded as compartment syndrome. Compartment syndrome is a condition in which pressure increases within a muscle "compartment" of the lower leg, cutting off blood supply to the area and causing swelling and pain.

As this is first time my legs experienced this injury and I didn't do proper initial observation to narrow the injury spot in the leg. I am hoping this doesn't occur again and planning to observe for the symptoms in next runs and start on the recovery and treatment plan.

You can find more information about Compartment syndrome in runners world.

 

Queens 10K 2014

Runners in line

In this doodle I am sharing about my 10 Kilometers run in Queens borough, New York on 22nd June 2014. Since I started running in events I ran either full or half marathon run events only. This is my first event in which distance is less than half marathon. Usually before run events I have habit of evaluating my previous runs and plan on correcting the previous mistakes and target for new personal record.

This being my first 10K run, just fixed time target in the range between 40 - 45 minutes. Though fixed this aggressive target I didn't plan on my training to accomplish this timing. I was running my regular long distance pace and timing during my last two weeks practice runs.

On race day morning alarm bell rang at 4:45 AM reminding about the run. Hydrated the body by drinking a liter of water. I was accompanied by Vinod in today's run. We met in Journal Square to board Path train at 6:00 PM and reached Flushing Meadows, Corona Park at 7:15 AM. Today my morning wasn't brisk, I felt tired and was sleeping during my train commute.

After check in the baggage, I did some stretching and warm up runs to set my pace quickly during the run. After exciting talk about this run history, start line flag was waved down at 8:00 AM for the elite runners. Following them we were let to cross the start line.

Today most of running was with great competing runners. All runners around me paced high leaving less space to run past each other. I ran my feet outside the road in uneven grass lawns on the side to run past the runners. I managed to set my pace at 7 minutes and 30 Seconds for a mile before completing my first mile.

After completing my second mile I was watching runners passing me which made me realize of the improper practice plan I adopted to train for this short run. Though I am sure of completing this run but wasn't enjoying the run as I didn't train my body to keep up high pace.

I was pacing at 7 minutes 30 Seconds for a mile till end of third mile. Since completed half the distance, decided to push my pace up. Surprised to see though I was striding my legs, pace didn't improve much. Still running at the initial set pace and completed fourth mile. At this time my thought was questioning whether I can beat the pace and keep up my target which is an unusual mental conflict which I never had before.

After my fourth mile, decided to let my thoughts go free and started doing leisure run rather than struggling against the body and mind. Though the run was leisure my legs were striding at 7 minutes 30 Seconds for a mile pace and crossed the finish line at 45 minutes 52 seconds completing 6.25 miles.

Today's summer run was in 67 F with 73% humidity and wind blowing at 6 MPH which was slower than my run pace.

Vinod and Me before the run

 

 

My Queens 10K Timing

 

My Ninth Half Marathon - 2014 Brooklyn Half Marathon

On My Feet

In this doodle let me take you through my 2014 Brooklyn Half Marathon run experience. This was my ninth half marathon run event. In the past weeks before this run I didn't had many chance to focus and practice on my running due to my hike and long walk schedules. Focal point of my planning for this run was more on mental and running techniques. Since my previous NYC half marathon run I added breathing and Pilate Ab workouts to my routine. This run will be a chance for me to evaluate the effectiveness of these workouts.

After reading the proverb, “Vision without action is a daydream. Action without vision is a nightmare.”. My intended vision for this run was a relaxed run for personal best time targeting for two digit minutes (i.e.) less than 100 minutes (1 hour and 40 minutes).

The day started before first sunlight of the day reached my location on earth. At 4:00 AM my alarm alerted me of the day. After tying the shoes reached my coral in start point Franklin Avenue, Brooklyn at 6:45 AM. Weather was a pleasant pre-summer like day about 58.00℉, 10 mph wind with 67% humidity.

Sea of runners waiting for security check

Sea of runners strong feet pounded the start line in waves once the start flag was waved at 7:00 AM. My feet passed over the start line at 7:19 AM following the wave of runners. Listening to my body during my first mile was glad to observe proper stride and breathing pattern though I was missing my practice runs in the past three weeks due to long distance hike and walk plans.

After completing first mile in 8 minutes 30 seconds cruised my feet for 8 minutes per mile for the second mile.  On cheerful completion of second mile as cruised I have set my pace for the run. Having mind, body and feet in synch third mile was a relaxing run through Prospect Park. After third mile I made plan to catch up the first miles extra 30 seconds within another few miles.

While my feet was on fourth mile and my eyes were gazing over the Prospect park lakes. At this moment I sensed my both legs calf muscles are not in the similar condition. I was feeling stiff and heavy on my calf while pulling my right leg off the ground. This is too early to have any injuries when you have personal best goal. I compromised on pace for a minute and made sure there are no fatigue symptoms. I guessed this stiffness is due to dehydration cramp I had few nights before. I cruised back my body to little less than 8 minutes per mile pace to catch up all the missed seconds. Adding to body challenge part of fifth mile was uphill run however feet stayed strong and didn't trade off on pace.

While at sixth mile body was losing the breathing rhythm. I felt my breathe out is not matching breathe in. During exercises, air tends to get into the lungs more easily than it gets out, so the lungs fill with air and press on the diaphragm from above. This accumulated excessive air pressure squeezes the diaphragm and shut off its blood flow, resulting in cramping. After few minutes of conscious belly breathing overcame this side stitch and reminded to do conscious belly breathing for few minutes in each mile.

Seventh mile was refreshing mile with no challenges to handle. I started running past many runners increasing my pace. Today's on course obstacle was to jerk the knees to run past the competing runners. Till seventh mile Prospect park's tree's were covering us from sun. Beginning eighth mile in Ocean Parkway we are exposed to sun.

Most runners ran over the left side of the road to seek advantage of the building shade. This helped me to avert knee jerk runs while I decided to stay exposed to sun. Completing 7.5 miles in the first hour I planned to pace me at 7 minutes 50 Seconds per mile for the remaining distance. After eighth mile body was easy for next 2 miles. At the end of my ninth mile I was out of breath and diaphragm showed the cramp symptom. On the 10th mile fluid station paused and took deep breaths relaxing the diaphragm muscles. After 30 seconds of breathing exercise was back on track with increased pace to catch up the missed seconds.

While running 10th mile I was able to feel ache in my lower body which is due to dehydration of running in exposed sun. Accelerated by feet to complete my 11th mile before 01:33 by setting the pace below 7 minutes 40 seconds. After completing 11th mile repeated the breathe exercise to set the body for the final mile. Stayed on consistent pace crossed over the finish line to have my new personal best half marathon timing as 1:40:34. During today's run, my legs were strong all the way but have to deal with challenges from other body parts.

This run concluded with guidance to practice belly breathing as a subconscious breathing, maintain enough electrolyte balance on run course to avoid post run cramp symptoms and seasoning the body to manage different atmospheric conditions.

Though this run will be one of my best, as the quote "Doing your best means never stop trying." I will be running for more cherishing moments and personal records.

My Chip Timing

After finish line

 

My Eight Half Marathon - NYC 2014 Half

After crossing finish line

In this doodle we will run through 2014 NYC Half Marathon track while I am sharing my run experience. Just having 5 more days for the spring equinox in northern hemisphere this was our good bye run to winter. This event started in Central Park, New York and ended between Pine Street and Water Street, New York on 16th March 2014.

I registered for this event through non guaranteed category and luck favored me in draw. Since beginning of 2014 I am regular in my weekend running and hiking so no practice planning went into this run.

My goal for this run was to own a personal record that will be less than 1 hour and 50 Minutes. To achieve this goal I was working on my speed and some strength trainings. My pre-preparation to achieve the goal was satisfactory but I made a mistake of not preparing myself for the race day. On the night before the race I had only 2 hours of sleep and not enough carbohydrates. On race day had my wake up at 5:00 AM and hydrated myself. Reached NYC at 6:40 AM and having one more hour for the race decided to do active walk for 2 miles to reach the start line. This walk will also keep me warm.

There was good security arrangements to make sure happy running day for all of us. I was in my wave 2 coral by 7:30 AM. I was feeling cold and leg fingers were getting numb. Temperature was at 31 F and 18 MPH of wind.

After 15 minutes of wait wave 2 coral started jogging towards the start line. Clock has started counting and we crossed the start line with the aim of meeting our goals. I decided to time myself below 9 minutes per mile since beginning. This big event attracts great runners and I was always with enthusiastic runners through out the track. 

After running for a mile I was still feeling stiffness in Soleus muscle. This was my second mistake of not doing proper stretching before the race. I was with an oscillation whether to increase, maintain or decrease my pace. Considering my goal I decided to increase the pace to 8 minutes and 30 seconds for a mile and stay consistent for an hour and listen to the body.

After 3 miles I was getting better but reached the uphill track which was slowing me a bit. I also decided to have Gatorade and water in support stations to have my electrolyte balance up. This was helping me to keep my pace up. After 6 miles of run track exited the central park where incredible cheering greeted the runners. I had my adrenaline rush with all these fabulous cheering's and with no decision my pace is set at 8 Minutes for a mile.

Completed my 7.35 miles distance while my watch clocked 1 hour of run. I knew to have me set for my new personal record I have to take care of my pace and also no injuries in the track. After completing mile 9 I had symptom of side stitches. I looked at my watch to realize  that I am on pace 7 minutes and 45 seconds. I reduced my pace to eight minutes and started doing deep breathing. This helped to recover.

Reached my 11th mile and for the first time in my running days I realized how my body was starving for oxygen. I was even unable to loose a breath. I was consciously doing some shallow breaths between my deep breaths to have enough quick oxygen intake.

We ran into the Batter Park Underpass entrance to clock our last mile. This is the dark tunnel run where all runners were enthusiastic and exited to see the finish line on the other end of tunnel. I was having my feet across the finish line while my chip clocked for 1 hour 47 minutes 28 seconds (1:47:28). Yeah I have my new personal record now.



My Chip Timing

 

  

My Seventh Half Marathon - NYRR Fred Lebow Manhattan Half

I would consider this run as my pride to represent my country on Jan 26th India's Republic day celebration. This is my first run event in 2014 and first NYRR run that will qualify me for getting an entry into New York Marathon 2015.

After my new year vacation in Peru I didn't had chance to do long runs other than couple of days gym run. Hiking on the Peru mountains during my vacation has toned my legs and breathing and I had confidence this strength will help me for my new personal best. One week before I was surprised to look at the weather condition as 18F on the race day. This means feels like in central park is going to be close to 5F. I have to plan on my clothing and proper winter gears to have this run as a pleasant one.

I bought a wool socks, Full face and neck wool mask and thermal shirt to be warm during the run. On Jan 25th went to NYRR to collect my running kit. It was snowing and as the NYRR office is close to central park I was looking at the snow covered park road on which we will be running tomorrow.

On 26th morning reached 33rd street at 7:05 AM and walked to race start place central park. As predicted weather was 18 F with wind at 12 MPH. I was like running mummy wrapped with warm clothes only my eyes exposed.

NYRR volunteers have done a great job in getting the road ready for run after a previous day snow. Thanks for their over night effort to make our run safe and pleasant one.

Event started exactly at 8:00 AM and my feet was over the start line at 8:04 AM. I was slow running for first few minutes and latter I decided to pace me for 9 minutes for a mile. I was able to be consistent in this pace and completed 6.75 miles in one hour. Also by now I have completed a loop in central park and have information about the track.

In the second I paced close to 8 minutes for a mile and pushing my legs targeting for new personal best which helped to complete my run in 1:51:59 with an average pace 08:33 per mile.

Race Result

 

Speed and Distance - Garmin

 

My Sixth Half Marathon - NewPort Half Marathon 2013

This doodle will share my Sixth Half Marathon run experience. On 14th of August I realized how I was lost in my work schedule and haven't run any event since May 2013. One good thing I did was, not missing my regular runs. Regular run always motivates me to prepare and participate in events within short time. Searched for the upcoming event in New Jersey and New York and registered for the Newport Half Marathon run. After registering for the event I didn't come with any training plan as I normally used to do. One thing I reminded myself was to create a new personal best that should be less than 2 hours.

Another happy note about this event, race place is close to where I stay right now. This means there is no early wake up on the race day. My alarm was set to wake me up at 6:30 AM on 22nd Sep 2013 and I responded positively to the first alarm. I reached the Newport race start place at 7:55 AM. Collected my race Bib and T-Shirt. Till this moment I didn't had any plan on what pace I should run to create my new personal best. I was doing some stretches and warm ups, after which I surprisingly met a guy who is seated diagonally next to me in office. I was little excited to have a person with common interest close by the place where I spend most of my time these days.  After reexamining this situation, I am worried a bit because I am not even familiar with the persons who are seated close to me where I spend my most hours. I am not the only one who is part of this mystery corporate life. I have made a note of this thought which has to be corrected.

After my stretching I walked to the 9 minutes per mile post and was waiting for the flag. Exactly at 8:30 flag was down and lead runners were on their feet. After 45 second my feet crossed the start line and started my run enjoying the fresh morning breeze. This moment doesn't last for more than few minutes. After 5 minutes of run realized my bladder is full and time to unload. I was curiously looking around for the restrooms but was able to locate one after 2 miles which is after 20 minutes of the race. I am aware I am losing few minutes and at the same time I have to please the nature to make myself comfortable.

After reliving the pleasure of nature I increased my pace and made sure I am maintaining at least 9 minutes per mile pace. I was consistent and maintaining a pace of 8 minutes and 55 seconds for a mile till my 7 miles. After which I decided to increase a pace little further and maintained below 8 minutes and 50 seconds for a mile. Also I identified that the track is very flat so this run is going to be my new personal best. Still I decided to hold me back and focus on run and timing so I can save and be prepared for the worst. After 7th mile we were in Liberty State Park, Manhattan and Liberty Statue view was a treat for all the runners. I wanted to wait and enjoy the view a moment but didn't because my clock is ticking. I would like to quote a comparison which I though of. As this run, life is also a race where we set our self with a goal and focus our self on achieving the determined goal. While doing this we may also miss some good moments where we could pause and enjoy the beauty of life.

Running trail was a narrow one in Liberty state park. You always stay with runners, sometimes I pulled myself over the grass to go ahead of my runner friends. After the great views now we are into exchange place and I am running on my daily walk path to office and we ran on the board walk to enter the Newport place. on my 12th mile I was strong and wanted to push me to save as much seconds so I can to create a new personal best. I crossed the finish line while chip clock was ticking 1:56:04 which is now my half marathon personal best.

After the run enjoyed the refreshments and spend with some fellow runners in refreshment place. Though I wasn't very much excited with my new personal best I was happy and little proud of me. In refreshment place I met a runner who is 55 years old and while chat he said he completed his run today in 1 hour and 40 minutes which made me feel realize I have long way to go and shouldn't be satisfied with this new personal best. I have determined to focus little more on my run and improve my run and timing.

Reached home after collecting some additional refreshments and had some rest. Today was exciting, refreshing, though provoking and motivating day for me.

 

My Third Full Marathon Run - New Jersey Marathon 2013

Before Race Start

In this doodle I will share my third marathon run experience. After completing my NY Half Marathon on 23rd March 2013 registered for New Jersey Marathon run. My registration was confirmed on 4th April 2013.

Only four weeks to go for the event day 5th May 2013, I drafted four weekend run plan. I am in the process of changing my employer so I was aware I will be held with last minute works in office so I avoided weekdays in my plan.

Below was my practice run for this event. I was able to meet my planned target distance during all the 4 weekend runs.

First Weekend (04/06)           -   16 Miles in 2:43
Second Weekend (04/14)       -   19.5 Miles in 3:35
Third Weekend(04/20)           -   13.25 Miles in 2:03
Fourth Weekend (04/27)        -   18 Miles in 3:02

I also had plan of during some upper body strength and stretching exercises which I didn't make it happen due to weekday laziness.

After completing the above limited training I was wishing to complete my 26.2 Miles run within 4 hours and 30 Minutes. I was aware the above training is not sufficient to achieve my target easily. I had race day run plan of completing first 18 Miles in 3 hours so I will have 1 hour and 30 minutes for the final 8 miles. This is the plan I had during for my run on 05th May 2013.

As I don't have my own transport I planned to reach the start point Monmouth Park in race day special train. My boarding point was in Newark at 5:14 AM. To board this train I woke up at 3:45 AM on the race day and walked to Journal Square to board Path train to reach Newark. My plan was to board 4:40 AM Path train to reach Newark. This train was delayed by 10 Minutes which placed me in tight schedule of catching the race day train. I was glad I didn't miss the train.

In race day train met a guy from Bangalore who was enthusiastic about his first Half Marathon run. While talking with him and answering his questions I remembered my first Half Marathon run in Sep 2011. I felt happy for him and encouraged him with some tips. I didn't had chance to meet him after the event but I am sure he might have completed his run.

Train reached Monmouth Park at 6:20 AM. I walked to race expo to collect my running kit. I had some struggle in collecting my kit since I didn't go through regular self registration. It took almost 45 minutes to receive my complete running kit. Then after I change my T-Shirt and did some stretching. Then I called home since I had another 30 minutes for race start time 8:00 AM.

Assembled in my Coral D at 7:55 AM and flag was shown for Coral A runners at 8:00 AM. I reached start point at 8:04 AM and now my chip time started. This is my first event with my Garmin 405CX. I was planning to complete first 6.25 Miles(10 Kms) within the first hour so I was running at the pace of 10 minutes a mile. I was able to complete the first 6.25 Miles in 56 minutes. I am ahead by 4 minutes now which was encouraging.

I planned to maintain the same pace for the second 6.25 miles. I managed to complete the first 12.5 miles in 1 hour and 54 minutes. Now I have saved 6 minutes to use as backup at the final stage. My body was normal and I haven't become tired yet so decided to maintain the same pace for another 3 miles at least.

After 2 1/2 hours of running I started feeling tired and also the route between 14 to 18 miles had opposite wind and sun is moving to the top (11:00 AM). I decided not to push since I had a feel of abdomen cramp symptom so was running in the pace of 11 Minutes a miles. In this pace managed to complete the complete 18.75 Miles (30 Kms) in 3:00 hours. As per my plan I have completed 18 miles in the first 3 hours.

My knees started were feeling tired. I mentally prepared to keep my self running for at least another 2 miles before move to walk and run mode. I managed to run till 3 1/2 hours and made 21.25 Miles. I have to go 5 miles within another 1 hour to achieve my target. My feet started losing pace and I started paying for my weekday laziness of not building my upper  body strength. After 3 1/2 hours started doing walk and run mode. By 4 hours completed 23.75 miles.I was maintaining pace of 13 minutes a mile which went worse after 4 hours.

After my fourth hour my pace dropped to an average of 15 minutes mile by which I made to the finish line in 4:37:23 chip time. I decided to run and complete the 26th mile so managed to jog and complete my final mile.

After crossing the finish line did some stretching and collected my NY-NJ Challengers medal. This is the special medal for participating in both New York and New Jersey events. After spending 30 minute in finish line walked to long branch to catch my train back home.

I felt great after this event because this is my new personal best in full marathon. Also had small regret since I missed my planned target time today. Have to practice well for the next event.

Finishers Medal

My Fifth Half Marathon run - Allstate Life Insurance New York 13.1 Marathon

Participated in Allstate Life Insurance New York 13.1 Marathon run on 23rd March 2013 in Queens, New York. Though this was may fifth half marathon run I consider this as special one because I was unable to participate in events after Jan 2012 due to minor injuries and work travels. This event has helped me to get into momentum again.In this doodle I will share my fifth half marathon run experience.

After I recovered from my injuries I started my regular run back on Nov 2012. As winter has already started I was unable to run outside so I was doing all my runs only in gym on treadmill.I was quite consistent and logging an average of 20-25 miles a week. As I am running on treadmill I never log more than 7 miles a day. Before running this half marathon my longest run was 7.5 miles in the past one year. Though I didn't practice focusing this event I was confident that I can manage to complete this run. With this confidence I registered for this event on 8th March 2013. After registration I targeted to complete the run by 1 hour and 55 Minutes. Though I fixed my target I didn't plan or prepare to meet this timeline.

Before the race day I had plan of going to bed by 11:00PM so I can wake up 5:15AM. As I have to make some important calls to home didn't go to bed till 1:00AM. I had only 4 hours left to rest my body before the race day. My alarm gave me wake up call at 5:15AM, after couple of snooze I was out of my bed at 5:25PM and started getting ready. Started from home at 6:10 AM to catch the 6:35AM PATH train from Journal Square to 33rd Street and made transit to subway in 34th Street Herald Square. Reached the race place Arthur Ashe Stadium, Flushing at 8:00 AM. It was bright and little cold day. Temperature was at 40F but due to wind feels like was 30F. My last run in similar low temperature was in Feb 2012.

Even after 10 minutes stretching I was  still feeling cold so did 10 minutes slow run to have myself warm. Walked to start line at 8:55 AM. At 9:02 AM race flag was waved and I reached the start line at 9:04 AM. I decided to run this race not listening to music. During my run I was focusing on my body and fellow runners. First mile was very slow mile took more than 11 minutes. After first mile realized this pace is not going to help me meet my 2 hour target time so decided to increase my pace. Also crowd was spread after the first mile and increased my pace. I was on consistent pace till 6 th mile which took me 1 hr 02 min. Loop between 5th and 7th mile was very windy and this was slowing my pace. I was worried because again for the 9th and 10th mile same loop has to be covered. After this decided to increase my pace further and was pushing me for 8 Min 30 Sec a mile. By now I know I have very less chance of meeting less than 2 hour timeline. With no speed training in the last 6 months decided not to do over speed. Decided to stay on the comfortable pace. After pushing myself in the last 2 miles managed to complete the run  with the chip timing 2:03:38.

After this run I stopped by the  New Jersey 2013 Marathon stall. Registered for the full marathon run on 5th May 2013. As of today (03/31/2013) while I am typing this doodle I am yet to receive confirmation for my registration. Hope will be confirmed. Planning to have personal best in this  full marathon run.

Benefits of diaphragm breathing

During my morning runs I used to think and observe whether I am doing right breathing. Normally I don't have breathing issues while running. I wanted to know whether my breathing pattern is right and whether this will help me in long runs going forward. I heard from experienced runners diaphragm breathing is good for health. During my long run when I feel dizzy I used to consciously do diaphragm breathing. I wanted to make this breathing as my normal breathing. I need some some search and learnt below few tips which I am going to follow to make my run easy.

Diaphragm is a large dome shaped muscle that is situated at the base of the rib cage; it divides chest from the stomach. When you breathe diaphragmatic, you do so by stretching down your diaphragm and not by expanding your chest bones. When it stretches down, the diaphragm pulls down the lungs and fills them with air. When it gets pushed up, it empties the lungs.

Diaphragmatic breathing has a therapeutic affect: it is deeply relaxing. This way of breathing makes efficient use of the respiratory system: there is least burden on heart and lungs, and there is maximum inter-change of oxygen and carbon dioxide, and the correct balance of oxygen and CO2 is maintained.

This is the most natural and healthy way of breathing that we tend to forget over time; our breathing becomes shallow or irregular or both. For living a healthy and low stress life, it is important to re-learn diaphragmatic breathing. With some practice it will become your normal way of breathing. To check whether you are breathing correctly, take this free breath test.

The benefits of breathing diaphragmatic can be summarized as-

• It triggers relaxation response,
• It improves flow of blood,
• It slows down the rate of breathing, so less energy is consumed in breathing,
• It strengthens the lungs and diaphragm,
• It decreases the demand of oxygen,
• It strengthens the immune system.

Following is a common breathing exercise for practising diaphragmatic breathing. Before starting the exercise, ensure that you are wearing loose and comfortable clothes. Then sit straight on a chair. Your shoulders should be squared but relaxed.

1. Place your right hand on your lower chest and left hand on your abdomen.
2. Slowly inhale through your nose.
3. As you breathe in, your left hand should rise slightly. As you breathe out, it will fall in. There should be little or no movement in your right hand.
4. Keep your inhalations and exhalations of equal duration. Your breathing should be long, slow, and regular. It may take a little practice for breathing to become regular. Allow some unevenness in the beginning.
5. Practice this four to five times. Rest and repeat.