I like racing in the summer. I like being comfortable at the start, not freezing, and heat just works better for me than cold. My schedule at the gym is also a little lighter, and I can get out a bit more to test myself in a 5-K.
With that in mind, I tried a new race on Saturday, the second annual Team Bloke 5-K in Mendham. The race is a benefit for Brain Cancer Awareness, and honors Doug Clark, a local Mendham tri-athlete battling the disease. Doug is native of England, thus the "Team Bloke" moniker.
It was a competitive field, with many area tri-athletes and high school and college runners preparing for the season in attendance. I had no idea what to expect as far as my performance, as the arthritis in my knees seems to worsening all the time, right along with my training times.
Fortified with an early-morning Aleve, the joints felt okay warming up. My warm-ups are a lot longer than they used to be, now consisting of about two miles of light running, followed by a variety of kicks and lunges to get all the muscles and tendons in the legs as supple as possible.
The weather was hot and sticky for most, but perfect for me: low 80's, high humidity.
Mendham is a hilly area, and the race did not disappoint in that respect. The first mile was almost all downhill. I knew what had to follow, so I took advantage, and passed the first mile mark in 6:36. I felt 14:00 would be a realistic goal for the two-mile split, as the payback for the downhills would come. The second mile did seem almost entirely uphill, and I edged past two miles in 13:58.
At that point, I felt we were all even, and the course would flatten for mile three. In my perception, that wasn't the case, as I seemed to be lumbering uphill through most of it. There's a turnaround at the end of a court, with about 3/4 of a mile to go, and I tried to tough it out from that point.
There was a grey-haired gentleman in front of me most of the way who I focused on, figuring he probably was in my age-group. We passed each other a couple of times, and I edged in front about 200 meters from the finish. The end comes quickly, around a turn, which doesn't prepare you for a long sprint to the finish.
My finishing time was 22:10, and my heart rate was a high 171 at the finish. The grey-haired competitor just behind me was a very fit, 60-plus year old!
While I've run faster this summer, my effort was there, and the time was what I could expect on a rolling course like that. There was a good, positive vibe to the race, and I hope to be back next year!
Monday, August 8, 2016
Friday, August 5, 2016
Sports Drinks - Pros and Cons
I remember when I was in sixth-grade (back in 1971), going to shoot baskets at my friend Andy's house. He was better than me, which wasn't saying much. But what impressed me most: he had a pair of Adidas sneakers, and sipped a Gatorade between games.
That was the first exposure I had to either product, and yet it's etched in my memory, 45 years later. I felt if I just had a pair of Adidas, and a bottle of Gatorade, I could be a much better player! Despite later exposure to both, I never improved much in basketball.
A recent syndicated article in the Washington Post entitled "Sports Drinks for Young Athletes: Fuel or Hype? looked into the content of sports drinks. Out of curiosity, I pulled out bottles of my two favorites, Gatorade and Vitamin Water, to examine the labels myself.
My 16.9 oz. bottle of Gatorade had 120 calories, with 29 grams of sugar (at 4 calories per gram, essentially all the calories are from sugar). There was 230 mg. of sodium (10% of a recommended daily total) and 65 mg. of potassium (2% of daily value).
The mix of carbohydrates (in the form of sugar) and salt is designed to replace electrolytes lost in strenuous exercise. And I have to say, there are times that I exercise intensely enough that Gatorade will replenish me in ways water does not. In a heavy bench press workout, for example, I feel more refreshed sipping Gatorade in-between each set than water. Years back, I worked as an Assistant Director of a day camp (10 hours in the sun), and double-shifted as an evening director at a "Y." I would be totally parched after a day at the camp, and would chug a 48 oz. Gatorade during my way down to the "Y." Nothing else would have done the trick.
My 20 oz. bottle of Vitamin Water also has 120 calories, and no sodium. It has 100% value of five vitamins, including my essential, Vitamin C. It also contains an impressive 880 mg. of potassium, 25% of a recommended daily value. There are 31 grams of sugar, which essentially fills all the calorie content. I like Vitamin Water to sip during a workout as well, but it personally doesn't replenish me quite as much as the Gatorade (maybe that's where the salt comes in!).
The article cautioned against these drinks for kids, citing a quote from the American Academy of Pediatrics that said," routine ingestion of carbohydrate-containing sports drinks by children and adolescents should be avoided or restricted...Water, not sports drinks should be the principal source of hydration for children and adolescents."
Part of the rationale is that kids and teens rarely lose enough electrolytes in their sports endeavors to require extra replenishment (see: my sixth-grade pick-up basketball games!). That point is well-taken. As a Fitness Trainer, I've worked with young people facing weight issues who came in with a bottle of Gatorade or Powerade. I discouraged it, only because that was another 120 calories they would have to work off to match what they were ingesting during a workout. Most of the time they were incapable of working that hard - water would be fine!
The article recommended water combined with a banana, orange, or clementine (perfect for after youth soccer games or road races!) The fruits have a higher amount of potassium, and various other vitamins and minerals. The natural sugars also enter the bloodstream at a steady rate, and will not spike blood sugar and insulin levels. Also, there's nothing added in them!
The article urged parents to read labels when buying sports drinks, and stay away from any with artificial sweeteners.
As a mature adult, I'll enjoy my Gatorade or Vitamin Water when my workout merits it, or when there are no healthy fruit alternatives available. Otherwise, I'll work on that gallon of water I lug around all day.
That was the first exposure I had to either product, and yet it's etched in my memory, 45 years later. I felt if I just had a pair of Adidas, and a bottle of Gatorade, I could be a much better player! Despite later exposure to both, I never improved much in basketball.
A recent syndicated article in the Washington Post entitled "Sports Drinks for Young Athletes: Fuel or Hype? looked into the content of sports drinks. Out of curiosity, I pulled out bottles of my two favorites, Gatorade and Vitamin Water, to examine the labels myself.
My 16.9 oz. bottle of Gatorade had 120 calories, with 29 grams of sugar (at 4 calories per gram, essentially all the calories are from sugar). There was 230 mg. of sodium (10% of a recommended daily total) and 65 mg. of potassium (2% of daily value).
The mix of carbohydrates (in the form of sugar) and salt is designed to replace electrolytes lost in strenuous exercise. And I have to say, there are times that I exercise intensely enough that Gatorade will replenish me in ways water does not. In a heavy bench press workout, for example, I feel more refreshed sipping Gatorade in-between each set than water. Years back, I worked as an Assistant Director of a day camp (10 hours in the sun), and double-shifted as an evening director at a "Y." I would be totally parched after a day at the camp, and would chug a 48 oz. Gatorade during my way down to the "Y." Nothing else would have done the trick.
My 20 oz. bottle of Vitamin Water also has 120 calories, and no sodium. It has 100% value of five vitamins, including my essential, Vitamin C. It also contains an impressive 880 mg. of potassium, 25% of a recommended daily value. There are 31 grams of sugar, which essentially fills all the calorie content. I like Vitamin Water to sip during a workout as well, but it personally doesn't replenish me quite as much as the Gatorade (maybe that's where the salt comes in!).
The article cautioned against these drinks for kids, citing a quote from the American Academy of Pediatrics that said," routine ingestion of carbohydrate-containing sports drinks by children and adolescents should be avoided or restricted...Water, not sports drinks should be the principal source of hydration for children and adolescents."
Part of the rationale is that kids and teens rarely lose enough electrolytes in their sports endeavors to require extra replenishment (see: my sixth-grade pick-up basketball games!). That point is well-taken. As a Fitness Trainer, I've worked with young people facing weight issues who came in with a bottle of Gatorade or Powerade. I discouraged it, only because that was another 120 calories they would have to work off to match what they were ingesting during a workout. Most of the time they were incapable of working that hard - water would be fine!
The article recommended water combined with a banana, orange, or clementine (perfect for after youth soccer games or road races!) The fruits have a higher amount of potassium, and various other vitamins and minerals. The natural sugars also enter the bloodstream at a steady rate, and will not spike blood sugar and insulin levels. Also, there's nothing added in them!
The article urged parents to read labels when buying sports drinks, and stay away from any with artificial sweeteners.
As a mature adult, I'll enjoy my Gatorade or Vitamin Water when my workout merits it, or when there are no healthy fruit alternatives available. Otherwise, I'll work on that gallon of water I lug around all day.
Wednesday, July 27, 2016
Avalon Run From the Sun 5-K
Yes, running is part of my vacation. I love to do it. It gets my day started out right, approximately eight miles along the shoreline between Stone Harbor and North Wildwood, observing the herons and orioles congregating in the marshes, and sharing the road with other early-morning exercisers.
The course is long, sun-baked, and a bit monotonous. You feel like you're in the middle of a marathon at times, which is good, mentally. Coming back onto Seven Mile Island on my way back, I pick up the last two miles as I'm back in civilization, southern Jersey Shore-style.
I also usually do a race that week, the Run From the Sun 5-K in Avalon. It's sponsored by the Avalon Yacht Club and benefits charities focusing on Skin Cancer - certainly a relevant cause in those surroundings.
The race, no surprise, is flat and breezy, with the Atlantic Ocean just yards way. Although there's a low-key family vibe, good runners representing most of the Mid-Atlantic states show up. It's on the third Sunday in July, which means it's also hot.
Last year, I had my worst race of the year here, something in the low 22-minute range. I can't remember exactly why, I think it was just "dead legs" and low inspiration that day.
I set my goal modestly this time, just beating last year's sub par effort. I arrived early and did a thorough warm-up of about two miles and then a series of high kicks, high knees, side kicks and walking lunges to get all the aging muscles loosened.
My last race, at Lake Takanassee in Long Branch on June 27th, was my best time of the year, so far, 21:37 for the 5-K. I had a couple of friends to pace off of, ran fairly evenly, and concentrated on my form. Usually, especially in a short race, I am a jumble of flailing arms and legs, and you can hear my labored breaths from any close proximity. I tried to keep that in check at Takanassee, because I realize it's all wasted energy. While my time was not great that night, the clock was moving in the right direction.
That was my mantra at Run From the Sun. "Head straight, arms low, breathing in control."
I paced next to another middle-aged guy who seemed pretty fit in the first mile, which runs straight from 28th Street to the north end of the island. My split was 6:53 - not great, but sustainable.
The second mile was into the wind, a bit. I edged past my middle-aged pacer, but was then passed by another runner, in his 40's probably, but built a bit more like a weight-lifter than a distance runner. I resolved to stay on his shoulder to at least the two mile mark, which we both passed in 14:03.
I was still feeling within myself at this point, and knew an eight-minute 1.1 would put me right at the 22 minute-mark. I edged past the weight-lifter, and settled in right behind a pack of two fleet women and another middle-aged guy.
As I sped up, they seemed to as well, and I never quite got on their shoulder. I knew where the turn for home was (about 600 yards from the finish), and picked it up further, but still couldn't catch them. There's a three-mile split (I like that bit of information!), and I reached that in 21:20. "Okay, 39 seconds for .1 to break 22!"
I picked it up even a little more, I thought, but crossed the finish line just above the 22-minute mark, at 22:02. With the chip timing, it was an even 22:00. "Dang, if I just turned a corner a split second faster!"
Still, my time was better than last year's by about 15 seconds, and I ended up second in the 55-59 age-group, just behind a gentleman who was in that pack of three ahead of me. I felt I keep my breathing under control, and my heart rate was a high, but not outrageous, 154 just after finishing.
The age-group awards were a personalized race pint glass, perfect for the first day of a week-long vacation at the Shore! There was also plenty of pizza from Tonio's Restaurant in Avalon, which they graciously gave a box "to go" for any requesting runner.
The sponsors from the Avalon Yacht Club gave short, yet poignant comments on the dangers of skin cancer, and it was interesting to hear all the places the age-group winners came from: New Hampshire, Ohio, North Carolina.
All-in-all, a good start to a week's vacation on the Jersey Shore!
Tuesday, July 26, 2016
The endless debate: weights vs. cardio?
Strength training vs. cardio? This issue has been talked about here before, and in countless scientific studies and fitness. Both are great for you, and are not mutually exclusive
Think of professional or Olympic athletes. Most require a great degree of strength and cardiovascular conditioning (as well as balance, coordination, and flexibility).
For pure weight loss, I have found cardio works the best. It's rare to see an overweight person in a marathon, and I've found that the more miles I run, the skinnier I get. Plus, for heart and lung health, cardio is unsurpassed. And really, the heart is the most important muscle!
However, to build up muscle strength; to preserve your bones; to keep your ligaments and tendons supple; and to boost your metabolism, strength training is key.
It's ironic: after a hard cardio workout, I'm drenched with sweat. After a similarly intense strength training session, not as much. Yet, the after-burn (when your burning additional calories at rest) is approximately six hours after a good weight workout, and only about three after cardio.
Strength training does stimulate your metabolism. The more muscle you have (and that's lean muscle mass, not bulk), the more calories you burn at rest. You can eat more and retain your weight; or by reducing calories intake, see the scale move in the right direction.
In the 18 years I've owned Mountain Fitness, my weight has fluctuated about 10-12 lbs., depending how much cardio or strength training I have been doing at that time. But my body fat percentage has always stayed within two percentage points. That's because when I was a bit heavier on the scale, it was times I was concentrating more on lifting, and my body fat did not increase because I was more muscular!
I feel an approximate 50/50 mix of strength and cardio is the best to reach my fitness needs. If it's winter, and I'm preparing for a Spring half-marathon, I'm doing more cardio. After about five months of focusing most of my attention on running, I'm a little burnt out and bored with it, and make strength training more of a priority.When other races come around, I'm back to hitting the roads a
little more regularly.
The point is, go by feel and what you like to do. Any form of fitness is great for you, and you will get benefits. Mixing it up, exercise-wise, is just a "balanced diet." Find the right formula for you!
Think of professional or Olympic athletes. Most require a great degree of strength and cardiovascular conditioning (as well as balance, coordination, and flexibility).
For pure weight loss, I have found cardio works the best. It's rare to see an overweight person in a marathon, and I've found that the more miles I run, the skinnier I get. Plus, for heart and lung health, cardio is unsurpassed. And really, the heart is the most important muscle!
However, to build up muscle strength; to preserve your bones; to keep your ligaments and tendons supple; and to boost your metabolism, strength training is key.
It's ironic: after a hard cardio workout, I'm drenched with sweat. After a similarly intense strength training session, not as much. Yet, the after-burn (when your burning additional calories at rest) is approximately six hours after a good weight workout, and only about three after cardio.
Strength training does stimulate your metabolism. The more muscle you have (and that's lean muscle mass, not bulk), the more calories you burn at rest. You can eat more and retain your weight; or by reducing calories intake, see the scale move in the right direction.
In the 18 years I've owned Mountain Fitness, my weight has fluctuated about 10-12 lbs., depending how much cardio or strength training I have been doing at that time. But my body fat percentage has always stayed within two percentage points. That's because when I was a bit heavier on the scale, it was times I was concentrating more on lifting, and my body fat did not increase because I was more muscular!
I feel an approximate 50/50 mix of strength and cardio is the best to reach my fitness needs. If it's winter, and I'm preparing for a Spring half-marathon, I'm doing more cardio. After about five months of focusing most of my attention on running, I'm a little burnt out and bored with it, and make strength training more of a priority.When other races come around, I'm back to hitting the roads a
little more regularly.
The point is, go by feel and what you like to do. Any form of fitness is great for you, and you will get benefits. Mixing it up, exercise-wise, is just a "balanced diet." Find the right formula for you!
Monday, June 27, 2016
Scotch Plains "Run To Summer" 5-K
Sometimes, low expectations can be self-fulfilling. Other times, they can ease off internal pressure, which can lead to better results.
That was the case at the first "Run To Summer" 5-K in Scotch Plains June 23rd. I was undecided about entering all day, as threatening skies and a low energy level, along with a late starting time (7:30 p.m.), all gave me reason to forego it.
My reasons to run? Well, I had taken the previous day off, in anticipation of competing. There were a couple of members of our club running as well, and I wanted to show support. One, Sam Lamparello, owns MLB Mortgage, which was the main sponsor of the event.
The rain finally fell at around 4 p.m., but was done by 5, which eliminated that excuse. I dragged myself there, and did manage to get into the energy of the event, which attracted nearly 500 runners.
It was impossible to gauge my pace in the first mile. There were a ton of little kids darting in and out, and lots of older folk ahead of me, too! I wasn't even sure there were mile splits, but was pleasantly surprised to see a 6:53 reading at the first one.
The key was to keep it together on the second mile. The course was all flat, just a lot of twists and turns around the small streets of the downtown area. I settled in back-and-forth with a couple of others, and hit two miles in 14:03. Okay, I thought, "Don't fall apart and you might break 22 minutes."
Sure enough, one hill did appear in the third mile, but I glanced at my watch every couple of minutes and mentally just shortened up the distance. "16 minutes? Okay, about six minutes of pain left!"
I tried to keep some semblance of form, and got rejuvenated when I saw area that I recognized as "somewhere near the finish."
There was a sign at the 3-mile mark (helpful!), and I glanced at my watch - 21:04. "Okay, 56 seconds this last .1 to break 22!"
I hobbled as hard as I could and was satisfied to see 21:54 on the clock, my first race under 22 this calendar year, and 33rd in a field of 488. At least now, with a variety of injuries plaguing me through the winter, I bested my worst times of last summer. Full "speed" ahead!
That was the case at the first "Run To Summer" 5-K in Scotch Plains June 23rd. I was undecided about entering all day, as threatening skies and a low energy level, along with a late starting time (7:30 p.m.), all gave me reason to forego it.
My reasons to run? Well, I had taken the previous day off, in anticipation of competing. There were a couple of members of our club running as well, and I wanted to show support. One, Sam Lamparello, owns MLB Mortgage, which was the main sponsor of the event.
The rain finally fell at around 4 p.m., but was done by 5, which eliminated that excuse. I dragged myself there, and did manage to get into the energy of the event, which attracted nearly 500 runners.
It was impossible to gauge my pace in the first mile. There were a ton of little kids darting in and out, and lots of older folk ahead of me, too! I wasn't even sure there were mile splits, but was pleasantly surprised to see a 6:53 reading at the first one.
The key was to keep it together on the second mile. The course was all flat, just a lot of twists and turns around the small streets of the downtown area. I settled in back-and-forth with a couple of others, and hit two miles in 14:03. Okay, I thought, "Don't fall apart and you might break 22 minutes."
Sure enough, one hill did appear in the third mile, but I glanced at my watch every couple of minutes and mentally just shortened up the distance. "16 minutes? Okay, about six minutes of pain left!"
I tried to keep some semblance of form, and got rejuvenated when I saw area that I recognized as "somewhere near the finish."
There was a sign at the 3-mile mark (helpful!), and I glanced at my watch - 21:04. "Okay, 56 seconds this last .1 to break 22!"
I hobbled as hard as I could and was satisfied to see 21:54 on the clock, my first race under 22 this calendar year, and 33rd in a field of 488. At least now, with a variety of injuries plaguing me through the winter, I bested my worst times of last summer. Full "speed" ahead!
Wednesday, June 8, 2016
Bob Beckert Memorial 5-k 2016
The Bob Beckert Memorial 5-K Run is a staple on my racing calendar. Our club, Mountain Fitness, serves as a sponsor, and "Team Mountain Fitness" is always well-represented.
A good chunk of the course is part of one of my favorite running routes, and the size of the race is big enough to have someone to pace off of, but not too massive where you're feeling crowded or lost. It's a local run, with most of the same faces from year-to-year.
The race benefits a scholarship fund at Watchung Hills High School in Mr. Beckert's name, and there are always quite a few current and former Watchung Hills runners there. The course is mostly flat, but finishes on the killer "Bob Beckert Hill" up the high school's parking lot
As chronicled in earlier posts, I've been battling a couple of persistent injuries, and really didn't know if I would be able to run it with any sense of competitiveness this year. However, a relatively encouraging 22:04 showing at the Legal Runaround 5-K on May 26th gave me some hope, despite the creaky conditions of both my knees and right hamstring.
An early-morning Aleve helped allay the stiffness, and I was content with my first (mostly downhill) mile clocking of 6:45. The field of 105 spread out by that point, and I was back-and-forth with a few young and middle-aged runners over the next mile. I hit what-I-believe-to-be the two-mile point in 14:04, a few seconds slower than my split at Somerville.
A hanging sky had turned to a monsoon by this point, and me and the rest of the runners were soaked through. No excuse at all, it was a warm rain, and I just tried to maintain my focus over the rolling hills on Mountain Avenue in Warren, before it turns up the high school parking lot.
I hit the bottom of the Beckert Hill in 20:51, and I remember that it took exactly a minute (longer than I thought!) to climb up it two years ago in this race. This year, between my hamstring and advancing age, it seemed like I was on a slow conveyor belt! I gasped to the finish line in 22:15, meaning it took nearly a minute-and-a-half to do this finishing "sprint." I was definitely "gassed," though, my heart rate read 143 a good 20 seconds after I was done.
I finished 16th overall, and third in my 50-59 age-group. I wasn't disappointed in the time, I felt I was running as hard as I could from the first step. My only way to improve now is to ease back into some speed work, as much as my hamstring will allow. It's that tricky balance of training hard enough to improve, without getting injured. I'll try another race in about two weeks, and report back!
A good chunk of the course is part of one of my favorite running routes, and the size of the race is big enough to have someone to pace off of, but not too massive where you're feeling crowded or lost. It's a local run, with most of the same faces from year-to-year.
The race benefits a scholarship fund at Watchung Hills High School in Mr. Beckert's name, and there are always quite a few current and former Watchung Hills runners there. The course is mostly flat, but finishes on the killer "Bob Beckert Hill" up the high school's parking lot
As chronicled in earlier posts, I've been battling a couple of persistent injuries, and really didn't know if I would be able to run it with any sense of competitiveness this year. However, a relatively encouraging 22:04 showing at the Legal Runaround 5-K on May 26th gave me some hope, despite the creaky conditions of both my knees and right hamstring.
An early-morning Aleve helped allay the stiffness, and I was content with my first (mostly downhill) mile clocking of 6:45. The field of 105 spread out by that point, and I was back-and-forth with a few young and middle-aged runners over the next mile. I hit what-I-believe-to-be the two-mile point in 14:04, a few seconds slower than my split at Somerville.
A hanging sky had turned to a monsoon by this point, and me and the rest of the runners were soaked through. No excuse at all, it was a warm rain, and I just tried to maintain my focus over the rolling hills on Mountain Avenue in Warren, before it turns up the high school parking lot.
I hit the bottom of the Beckert Hill in 20:51, and I remember that it took exactly a minute (longer than I thought!) to climb up it two years ago in this race. This year, between my hamstring and advancing age, it seemed like I was on a slow conveyor belt! I gasped to the finish line in 22:15, meaning it took nearly a minute-and-a-half to do this finishing "sprint." I was definitely "gassed," though, my heart rate read 143 a good 20 seconds after I was done.
I finished 16th overall, and third in my 50-59 age-group. I wasn't disappointed in the time, I felt I was running as hard as I could from the first step. My only way to improve now is to ease back into some speed work, as much as my hamstring will allow. It's that tricky balance of training hard enough to improve, without getting injured. I'll try another race in about two weeks, and report back!
Thursday, June 2, 2016
Legal Runaround 5-K 2016
Having suffered a strained right hamstring this winter to add to my previous knee problems, this winter was probably my most frustrating "off-season" in quite some time.
Suffering the hamstring injury doing mile repeats in January, I had to defer my entry in the annual Long Branch Half-Marathon this year. I also missed about two months of running, sustaining my cardiovascular fitness with the rower, StairMaster, or elliptical machine.
I began slow running in the beginning of April, and only about three weeks ago was able to complete my normal, hilly six-mile course.
Obviously, my expectations were down for this years edition of the Legal Runaround 5-K, held annually the Thursday night before Memorial Day weekend. It was my first race of the Spring, and did it as an experiment to see if it was really feasible to run hard at all right now.
Temperatures were in the high 80's, which I like, and I did a good warm-up of high-steppers, kicks and lunges to really work all the leg muscles. My hamstring did twinge at the start, but got no worse as we went along.
Since it was my first race since October, and I hadn't even done speed work in five months, I had no idea of my pace was good or bad in the first mile. As in the other races, little kids are speeding by you at the start, and I've always had a hard time gauging the beginning of races.
I was pleasantly surprised when the clock read 6:40 at the first mile split. I was in oxygen debt, almost from the first step, and just tried to maintain my place (I have to pass someone for whoever passes me!) in the race of about 225 people for the second mile. I felt I'd be happy breaking 14:00 for the two-mile, and barely did so, at 13:51.
The crowd spread out by the third mile, and I stayed back and forth with a couple of people, really trying not to totally fall apart. I got between two other runners over the last half, and that helped maintain a semblance of pace. They out-sprinted me up the little incline at the finish, but I was not disappointed in my 22:04 time, good for 28th overall.
There's a buffet from Verve restaurant after the race, and a raffle that gives gift certificates to many of the better dining establishments in Somerville. While my various aches and pains are still an issue, I felt this was a decent start to my summer racing season, and a fun, well-organized event!
Suffering the hamstring injury doing mile repeats in January, I had to defer my entry in the annual Long Branch Half-Marathon this year. I also missed about two months of running, sustaining my cardiovascular fitness with the rower, StairMaster, or elliptical machine.
I began slow running in the beginning of April, and only about three weeks ago was able to complete my normal, hilly six-mile course.
Obviously, my expectations were down for this years edition of the Legal Runaround 5-K, held annually the Thursday night before Memorial Day weekend. It was my first race of the Spring, and did it as an experiment to see if it was really feasible to run hard at all right now.
Temperatures were in the high 80's, which I like, and I did a good warm-up of high-steppers, kicks and lunges to really work all the leg muscles. My hamstring did twinge at the start, but got no worse as we went along.
Since it was my first race since October, and I hadn't even done speed work in five months, I had no idea of my pace was good or bad in the first mile. As in the other races, little kids are speeding by you at the start, and I've always had a hard time gauging the beginning of races.
I was pleasantly surprised when the clock read 6:40 at the first mile split. I was in oxygen debt, almost from the first step, and just tried to maintain my place (I have to pass someone for whoever passes me!) in the race of about 225 people for the second mile. I felt I'd be happy breaking 14:00 for the two-mile, and barely did so, at 13:51.
The crowd spread out by the third mile, and I stayed back and forth with a couple of people, really trying not to totally fall apart. I got between two other runners over the last half, and that helped maintain a semblance of pace. They out-sprinted me up the little incline at the finish, but I was not disappointed in my 22:04 time, good for 28th overall.
There's a buffet from Verve restaurant after the race, and a raffle that gives gift certificates to many of the better dining establishments in Somerville. While my various aches and pains are still an issue, I felt this was a decent start to my summer racing season, and a fun, well-organized event!
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