Japan Day 4 Mile Run in Central Park
Japan Day 4 Mile Run in Central Park
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Photo NYRR from last year’s race
Today’s 4 mile race in Central Park was a real scorcher, with both high temperatures and high humidity. However, despite feeling like crap for about 90% of the race, I somehow managed to take 30 seconds off of my best time in the four-mile distance… at least during the last twenty years. Even better … my best average pace per mile for any NYRR race of four miles or over is 7:48 (was 7:59), which moves me up in the seeding and into a starting pen closer to the starting line for future races. Even today, with a race number of 2252 and an overall place of 1141 meant that I was moving through several hundred runners during the race. Hopefully by the time the NY Marathon seeding is done later this year, my average best pace will be down under 7 minutes so that I can get a good number in November.
The limiting factor for today’s race was really the heat. There were some moments, particularly in the third mile while climbing “cat hill,” that I purposefully backed off as I felt that I was beyond my redline and risking a heat stroke. Good training, but when the sum of the temperature and humidity are over about 130, running at full speed for more than a half an hour can be dangerous. And today, since I had run two miles to warm up before the race, when I got to the starting line I was already drenched in sweat and with no breeze there was no relief.
Distance: 4.0 Miles, 6.4 Kilometers
Date/Time: June 6, 2010, 8:00 am
Location: Central Park, NYC
Weather: 75 Deg., 79% Hum. Wind 5 mph
| Last Name | First Name | Sex/ Age | Bib | Team | City | State | Overall Place | Gender Place | Age Place | Finish Time | Pace/ Mile | AG Time | AG Gender Place | AG % |
| GOREE | LANGSTON | M56 | 2252 | NEW YORK | NY | 1141 | 994 | 27 | 31:13 | 7:48 | 25:59 | 369 | 64.8 % |
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With 153 days till the ING New York City Marathon, I’m on track with my preparations. Since installing the Training Peaks and WKO+ software, I’ve been following the Hal Higdon Personal Best 30 week training plan from the middle of April (during the last seven weeks.) His description of the program is:
Hal Higdon's Personal Best Training Program: This 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ). It combines my 12-week Intermediate Spring Training Program with my popular 18-week Intermediate 1 Marathon Training Program. If you are an experienced runner, you could just as easily access each of those programs and move from one to the other at the end of 12 weeks. But I've done the work for you--and at a lower price for both separate. Each day, I will send you an email telling you what to run and offering a training tip.
I have mostly been following the plan, although sometimes traveling has gotten in the way of the program and I’ll insert a bicycle workout from time to time instead of a run, particularly for some of the hill or speed work days. Also, in order to qualify for the 2011 NY Marathon, I’ve raced more often during the Spring Training period than I should have and have had to adjust the program somewhat.
Now, the challenge will be to drop those final fifteen pounds before starting the structured NY Road Runner Club speed workouts on Tuesday and Thursday nights from August through early October. But.. even this is on pace and the extra weight is coming off slowly and without risk to my health. My objective is to keep to about a 500-800 calorie deficit per day over the next twelve weeks, which should result in about a 12-16 pound loss. Since I’m burning 2300 calories per day base metabolism and then running, cycling and doing yoga classes that add an additional 1200 calories per day, I can still eat 2700-3000 calories per day, getting all the necessary vitamins, minerals and needed protein, while still running a healthy fat-burning deficit.
Lap 1:
Duration: 7:46
Work: n/a
rTSS: 20.5 (1.226)
NGP: 7:21 (219.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 5.39%
Distance: 1.002 mi
Elevation Gain: 166 ft
Elevation Loss: 145 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Heart Rate: 111 170 154 bpm
Speed: 5.7 9.8 7.7 mph
Pace 6:09 10:30 7:45 min/mi
Altitude: 56 169 100 ft
Lap 2:
Duration: 7:40
Work: n/a
rTSS: 23.6 (1.325)
NGP: 6:48 (236.9 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 1.59%
Distance: 1 mi
Elevation Gain: 257 ft
Elevation Loss: 235 ft
Grade: 0.4 % (21 ft)
Min Max Avg
Heart Rate: 161 173 167 bpm
Speed: 5.6 9.3 7.8 mph
Pace 6:26 10:44 7:39 min/mi
Altitude: 4 142 81 ft
Lap 3:
Duration: 8:03
Work: n/a
rTSS: 20.1 (1.191)
NGP: 7:33 (213.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 6.15%
Distance: 1.004 mi
Elevation Gain: 155 ft
Elevation Loss: 126 ft
Grade: 0.3 % (15 ft)
Min Max Avg
Heart Rate: 170 181 177 bpm
Speed: 4.8 9.8 7.4 mph
Pace 6:07 12:32 8:04 min/mi
Altitude: 56 135 96 ft
Lap 4:
Duration: 7:39
Work: n/a
rTSS: 19.3 (1.201)
NGP: 7:30 (214.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -5.4%
Distance: 1.002 mi
Elevation Gain: 157 ft
Elevation Loss: 157 ft
Grade: -0.0 % (-1 ft)
Min Max Avg
Heart Rate: 170 186 181 bpm
Speed: 5.7 10.2 7.8 mph
Pace 5:53 10:30 7:40 min/mi
Altitude: 60 128 96 ft
Lap 5:
Duration: 0:10
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: 22.49%
Distance: 145 ft
Elevation Gain: 23 ft
Elevation Loss: 23 ft
Grade: 14.8 % (21 ft)
Min Max Avg
Heart Rate: 170 187 186 bpm
Speed: 7.7 10.3 9.9 mph
Pace 5:51 7:47 6:05 min/mi
Altitude: 70 93 77 ft
Entire workout (170 bpm):
Duration: 31:18
Work: n/a
rTSS: 83.6 (1.214)
NGP: 7:25 (217.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 11.99%
Distance: 4.029 mi
Elevation Gain: 758 ft
Elevation Loss: 758 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Heart Rate: 111 187 170 bpm
Speed: 4.8 10.3 7.7 mph
Pace 5:51 12:32 7:46 min/mi
Altitude: 4 169 93 ft