NYRR Japan 4 Mile Run - Run


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New York, New York
United States
New York Road Runners
66F / 19C
Sunny
 		Total Time = 28m 17s
Overall Rank = 445/5707
Age Group = F35-39
Age Group Rank = 8/430
Pre-race routine:

Jogged down to the start, dropped off my gear, got in line.
Event warmup:

Did a couple hamstring stretches in the corrals.
Run
  • 28m 17s
  • 4 miles
  • 07m 04s  min/mile
Comments:

Here it is broken down for you: how to run Mirjam's 4-mile PR...

1. Get to the VERY front of your corral, alternately cursing and envying the people in the 0-999 bibs in front of you as you wait for the race to start.
2. Try to start out too fast, but get foiled by some of the not-so-fast-after-all 0-999 bib people (silently curse them some more) -- Mile 1: 7:07
3. Pick up the pace. See a guy in front of you wearing the words "Sorry I just passed you" on the back of his T-shirt. Allow your moral outrage over jerky T-shirts at races to spur you on. Pass him. Mile 2: 6:55
4. Charge up the Harlem Hills. Let the heat get to you, get that terrible tingly hot/cold feeling down your back and consider if you're ok with puking for the first time ever during a race.
5. Decide you are not. Dial it back. Mile 3: 7:15
6. Get pissed off about the last split time and calculate how much puke half a cup of water and a GU gel could honestly produce. Decide it's really not that much. Re-f'ing-commit to the pace.
7. Watch some tiny girl sprint past you like it ain't no thang. Determine she has acceptable pace booty. Try to hang on. Mile 4: 7:00.

Final result: 28:17 -- 7:04 min/mile average and 8th in my age group! I actually made the "Award Winners" list (I don't think I win anything except the "permanent results on the Internet" thing -- which just totally made my day!)

This is also faster than the pace at which I did my first -- and only legit/measured/timed -- 5K race...

What would you do differently?:

All in all, a good race, a bit hot and I am totally coasting off of marathon training here,as I've done practically zero running since April 21st. I should probably actually try to train for a solid short distance PR. McMillan seems to think I'm a massive wimp and should be doing solid sub-7's on these.
Post race
Warm down:

Walked to my gear bag, walked back up to Dan's apartment. Did not do nearly enough stretching.

Event comments:

This is a great race, especially for people with kids -- it's held on Japan Day in NYC, so lots of activities after the race to keep everyone happy -- face painting, music, food. There's even a kids race.




Last updated: 2014-04-25 12:00 AM
Running
00:28:17 | 04 miles | 07m 04s  min/mile
Age Group: 8/430
Overall: 445/5707
Performance: Good
Course: The course is the four-mile Central Park "inner loop." Mile 1: Start on East Drive near East 68th Street and run north, ascending Cat Hill. Mile 2: Continue north and and pass Engineers' Gate (East 90th Street). Turn left onto the 102nd Street Transverse. Mile 3: Turn left on West Drive and run south through a series of three rolling hills as you pass the Reservoir on your left. Mile 4: Enjoy a downhill, then a flat section. Turn left onto the 72nd Street Transverse and finish just west of Bethesda Terrace.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5