KristenRuns

Fred Lebow Manhattan Half Marathon

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Location:

New York,NY,USA

Member Since:

Nov 19, 2013

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

5K PR = 18:47 (Winter 2014)

10K PR = 39:24 (Fall 2012)

13.1 PR = 1:31:24 (Spring 2014)

Short-Term Running Goals:

1:30 Half Marathon

 

Long-Term Running Goals:

Stay injury free.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 331.70
Swimming Lifetime Miles: 43450.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.0014.0010.003.50106.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy. Taking a rest week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Back from 2 weeks away. Spent Christmas/New Years on holiday in London and Amsterdam, and then 1 week in London for work.

Easy miles on Hudson River path before work. Ran slower than normal because the path was icy in places and snow on the ground.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.001.504.00

6x400@6:0x w/ 400 jog recoveries +wup/cdown. Ran these 400 a little bit faster than I have been, and it ruined me. Either that or I am a bit out of shape from 2 weeks off eating pasta, chocolate, cookies, etc. and drinking wine!

1. 1:33

2. 1:33

3. 1:34

4. 1:32

5. 1:32

6: 1:33

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ducked out of work early to run in 65 degree weather! It was 10 degrees when I ran on Monday!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Easy miles on Hudson River with Juliana who is moving to Pennsylvania! :(

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Long run with Dashing Whippets Running Club. Central Park to Bronx to Randall's Island, to East River.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Ran to the pool and back. Swam 10 minutes...long way to go before a swim will be a good substitute for a run!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

5 miles easy on Hudson River with a fast finish (1 mile)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

1:30 hard / 2:10 easy x 8

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Morning run on Hudson River, easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles running to/from the pool. Swam for about 30 minutes. Did a lot of drills and some laps. Technique is improving after reading some tips on swimming.

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Race: Fred Lebow Manhattan Half Marathon (13.1 Miles) 01:37:08, Place overall: 30, Place in age division: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

This race is 2 + loops in Central Park. This was my first multi-loop race. It sort of messes with your head when you konw you have to do the same hills mulitple times! And then the dodging of the slower runners...

There are two steep hills - Harlem Hill (2x) and Cat Hill (3x), and there are some rollers in between. 500 feet of elevation gain and loss - this is huge for NYC! I run along the river every day - no hills there. So the hills were harder than usual. The rout of my spring goal race - the United NYC Half - in March does both of these hills within the first 5K, so I need to get after these hills in my training runs!

Got helpful strategy advice from NYRR when I picked up my bib on Friday night. They had a walk through the course and recommended a strategy that I followed.

I ran the first 10K at an average of about 7:30. Then I re-assessed and decided I could pick up the pace a little bit. I ran the next few miles about 10 secons faster. Then last three miles, I ran as fast as I could.

This result is in the middle of the pack in my half marathons. I feel good about it because I executed my race strategy. I am a little disappointed in the result. I had a great few months of training before this race, so was expecting a about a minute faster.

Couldn't have asked for better weather in January. It was 45 with high humidity. This was my first race where I got a plastic blanket afterwards!

1. 7:32

2. 7:47 (Cat Hill)

3. 7:23

4. 7:29 (partial Harlem Hill)

5. 7:47 (partial Harlem Hill, this could have been faster)

6. 7:17

7. 7:25 (Cat Hill)

8. 7:21 (partial Harlem Hill)

9. 7:23 (partial Harlem Hill)

10. 7:22

11. 7:10 (Cat Hill)

12. 7:33 (burned out from a fast Cat Hill)

13. 6:57

the rest 6:28 pace

Got 10 in my age group and 30 female. About 5,000 runners total.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minute swim. Technique improving. Swam 750 yards plus drills

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy miles on Hudson River path before work. A bit windy.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Easy miles before work on - where else - the Hudson River path. Last mile at HM pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Long run with 6 miles at HM pace (~7:25). Ran up the west side, through Riverside Park, and then to Central Park via Morningside Heights Park. Did my HM pace miles in Central Park -- for the hills. The hills kicked my butt last weekend at my half marathon. That will not happen in March at the NYC Half!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Progression run on Hudson River before work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.0014.0010.003.50106.50
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