JFK 20K Race Report

This was my first-ever 20K (12.5-mile) race, so I guess that makes it a PR. :) The freezing weather here in DC has finally broken a bit, and it was 40-ish when we started at 9am. The race was pretty low-key (no tee shirts or numbers, just a timing chip, a water stop or two, and some directions in chalk on the trail). We ran an out-and-back on the Capital Crescent Trail, starting in Georgetown and heading north (and uphill) to Bethesda, MD, then back again.

First 10K (56:00/9-minute-per-mile pace)

It wasn't actually this steep, but it was definitely uphill. Luckily, I knew this from recent experience, having done our first long run of the year on this portion of the trail 2 weeks ago. I tried to keep my foot turnover quick, and my posture leaning forward. Also, I tried the Gatorade Endurance Formula that will be the drink of choice both at the Shamrock Marathon, and the Ironman Series races I do this year. Luckily, it agreed with me.

Second 10K (49:00/ just under 8-minute-per-mile pace)

Again, a bit of an exaggeration, but you get the idea....Tried to turn up the pace, and felt pretty good. This 10K was actually about a minute faster than the one I did a month ago on a flat course.

Finish Time: 1:45:03 (just under 8:30/mile)

I really enjoyed the chance to practice an elevated effort at a long-ish distance before the Shamrock Marathon. Hopefully it will serve as good experience toward what I hope is a PR there in March.

I didn't wear my heart rate monitor, which was probably for the best. I felt like I was above Zone 2 (that's the aerobic zone best for most long training runs), but Coach Ed told us to "race it," and our training schedule gives us a reprieve from speed work next week if we raced this one.

Now I'm sitting at home waiting for the delivery of my new sofabed! I can already picture myself falling asleep on it while watching tv.

2010! Planning and a few realizations....

Happy New Year!! It's 299 days till Ironman Florida! It's been pretty comforting to get back into the routine after a hectic holiday season, and so far 2010 has taken me from sunny Phoenix...













...where I did my first swim of 2010 outdoors in 82-degree water and a glorious 16-mile training run on Jan. 5 in shorts and a tee shirt, back to frigid DC.



Someone asked me at a New Year's Day party if I have any resolutions, and I don't, but I do have a big plan for a lot of training and racing and fun this year.

In furtherance of that, I've (a) registered for some spring triathlons close to home (the Rumpass Bumpass Olympic Tri on April 17 and the Kinetic Half-Ironman on May 8); and (b) started a detailed training log to record my notes, nutrition, etc. Otherwise, marathon prep continues....The Shamrock Marathon is 10 weeks from today!

And, a few realizations....

First, training makes me verrrrrrry tired, and getting enough sleep will be a must this year.

Second, if I go ahead with my late season training plan (running Ironman Wisconsin with Doug plus an Iron-distance swim/bike @ Chesapeakman, both in September), I will have effectively done an Ironman before I do the Ironman. That makes me exhausted just thinking about it. I'll need to mull that one over a bit, but I still think it's the right move for training purposes, so long as I stay in Zone 2 for all of the festivities.

Third, a 10-week nutrition plan to get rid of some of the holiday weight gain may help me to a marathon PR; I read in Runners World recently that 1 lb. lost = 2 minutes faster for the average marathoner. Food for thought.

But first and foremost, some more fun up ahead. I'm leaving for Cruise to Run in 13 days!!!!

http://www.cruisetorun.com/

St. Thomas/St. Lucia/Antigua/Tortola/Barbados, watch out, here we come!