Waking up at 3:30 am is very early to prepare to run a race starting at 7 am. My “old man” mobility routine and eating breakfast a few hours before sets me up for success. Time to prep for my 50th NYRR race!
The breakfast of choice: a doubleshot of espresso. Homemade overnight oats with fruit. Also, 2 tablespoons of honey. One hour before the start: Maurten solid 160 bar, applesauce pouch. 15 minutes before the start: Amacx Turbo Gel (40g carbs).
While jogging to the start I noticed the humidity. Like most, I still targeted my goal, but knew the same effort might result in a slower time given the conditions.
I experienced a smooth start. I immediately poured water on my head at the first aid station. Very elated that I put sunscreen on and rubbed vaseline on my eyebrows so sweat wouldn’t drip into my eyelids.
Groups targeting a 1:12 and 1:13 finish time began to split once reaching the top of the big hill in Prospect Park. From here until the finish, I had to play an inner game with myself. Do I go with a group or hold back?
I chose effort, running mile by mile, and worked my way up. I knew by the final 5 kilometers I could catch up with the groups in front. The lesson? Always trust your instincts and abilities.
I encountered a side stitch at mile 8. My slowest split of the race (5:50 mile?). Whaddya going to do? Fortunately it went away by mile 9.
I zigzagged through groups on Ocean Parkway, listening to my body, knowing my upper limits in regard to how much longer the race would last. Once I crossed the 10 mile mark, I increased my stride frequency to pass groups in front. A few of those around me did the same.
My power output and stride length has improved tremendously this year.
I used to scoff at my higher cadence, but now I find it as a valuable tool. Though mine stayed under 190 spm for this race (usually I average 192 for the half), I could negative split because I have the capacity to efficiently increase my turnover during fatigue. Perhaps instead of the dogmatic and misunderstood approach of viewing 180 spm as optimal, runners should target a range that allows for efficiency. Remember, stride length and cadence are outcomes, not necessarily a forced focus. While many tend to group shorter people with higher cadences, I do not entirely agree with this consensus. I’m short and have focused on developing a stiffer spring in my legs this training cycle—hence the lower cadence compared to my previous races.
Once reaching the boardwalk I did not want to run a low 1:15 again like earlier in the year at the NYC Half. Not a bad time, but I wanted to see a different number as a result. I used cadence as my tool to sprint the last 200 meters to run 1:14:53.
I fought through and executed well. In retrospect, I would not have changed my strategy. I stayed within myself and attacked when I needed.
Perspective: I placed higher this year with a slower time than last year. My 1:13 a year ago resulted in 97 overall and 17th in my age group.
Up next: Queens 10k and Chicago Marathon preparations.
