Posts Tagged ‘healthy kidney 10k’

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Whoa, 1:23 Half Requires Serious Training

23, May 2009

First things first, some of the Healthy Kidney 10k pictures from Brightroom are up on their site. http://www.brightroom.com/view_event.asp?EVENTID=47214. Here are mine. So far, the only thing I’ve been able to deduce from viewing various race photos, is that I was in excruciating pain throughout the entire race…

healthy-kidney-10k-31

healthy-kidney-10k-1

healthy-kidney-10k-2

I ran about 8 miles this morning, with the middle four at a quicker pace (just under 7min pace) and the bookends at around 9 min. By 11am, it was just plain hot out, probably mid-70’s but it felt hotter because of the sun, which made for less than favorable conditions. Still, a good run while I’m getting back into the swing of things.

I just did a little research into what it would take to pull off a NY Marathon qualifying half on Aug 16th (13.1 miles in 1hr 23min)…

Fun With Google Analytics – Race Photos

19, May 2009

nycphotos

After the home page, my photo section is the second most visited page on my site. I guess that means people are interested, so I posted some more pictures, check it…

http://www.nycin310.com/?page_id=2

J

Healthy Kidney 10K – Some Photos

18, May 2009

Here’s a brief photo series from the 2009 Healthy Kidney 10k…

  1. Me and my rocket fuel
  2. Tola finishing
  3. Tola being congratulated
  4. Tola being interviewed
  5. Me hobbling towards chip removal
  6. and celebrating victory w/ fiance and future father-in-law

Click Here: http://www.nycin310.com/?p=565

J

Healthy Kidney 10k Number Crunching

17, May 2009

Some data analysis on the Healthy Kidney 10k. First off here’s your basic mean, median, mode…

MEAN 56:20 9:04

The average finish time for the 7,624 finishers is 56:20 with just over 9 minute splits.

MEDIAN 55:31 8:56

The 3812th finisher, the exact halfway point, came through at 55:31, with just under 9 minute splits.

MODE 53:52 8:40

The largest cluster of finishers came through at 53:52, with 17 people crossing the finish line almost simultaneously.

Here’s what’s more interesting, the presumable impact of the poor weather on finishing times. The mile split times at each group of top percentage runners is substantially higher in 2009 than 2008. For example, the top 12% of runners in 2008 came in with under 7:08 splits, whereas in 2009 the top 12% had average splits at 7:23 or faster. That’s a 15 second lag, so either this year’s field was substantially slower… OR the weather played a really big role in slowing down finish times. Here’s the chart:

2009 – HK10K 2008 – HK10K
Top % of Runners by
Finish Time		 Top % of Runners by
Finish Time
Top % Finish
Time		 Splits Splits
‘+/-		 Top % Finish
Time		 Splits
1% 34:34:00 5:34 +4 1% 34:07:00 5:30
2% 37:05:00 5:58 +3 2% 36:43:00 5:55
3% 38:35:00 6:13 +3 3% 38:15:00 6:10
4% 39:38:00 6:23 +1 4% 39:30:00 6:22
5% 40:30:00 6:31 +1 5% 40:20:00 6:30
6% 41:20:00 6:40 +1 6% 41:14:00 6:39
7% 42:02:00 6:46 +1 7% 41:53:00 6:45
8% 42:38:00 6:52 +1 8% 42:33:00 6:51
9% 43:06:00 6:57 +2 9% 42:58:00 6:55
10% 43:35:00 7:01 +1 10% 43:25:00 7:00
12% 45:50:00 7:23 +15 12% 44:15:00 7:08
15% 47:01:00 7:35 +15 15% 45:29:00 7:20
20% 48:28:00 7:49 +13 20% 42:43:00 7:36
25% 49:52:00 8:02 +13 25% 48:33:00 7:49
30% 51:06:00 8:14 +13 30% 49:44:00 8:01
40% 53:22:00 8:36 +11 40% 52:13:00 8:25
50% 55:31:00 8:57 +12 50% 54:21:00 8:45

What’s interesting is that the weather didn’t affect the sub-7 minute milers nearly as much as the 7 to 9 minute mile runners. Not sure how to explain that one. More analysis to follow tomorrow.

J

Healthy Kidney 10k: Race Wrap-up 2009

16, May 2009

2009 Healthy Kidney 10k – Race Wrap up

healthy-kidney-10k-2009

Getting There. Got off to a great start this morning. I wouldn’t say I slept like a baby last night, but I got a decent night’s sleep. Waking up at 7am, we gave ourselves about an hour to get dressed and fed, before heading out the door a little after eight.

Saw quite a few fellow Healthy Kidney runners on the 2,3 train and upon exiting at columbus circle, noticed the entire southwest corner of the park was overtaken by us. The 2,3 train goes local on weekends, so the commute from the financial district took entirely too long, but we made it into the park by 8:40am, with enough time to hit the port-a-potties and hop into the starting corral just in time to see…

  • the introduction of the elite runners
  • a brief statement by the NYRR’s Mary Wittenberg,
  • a briefer statement by some representative of Dubai
  • the singing of the national anthem
  • and the “runner’s on your mark… [air-horn blast]“

I had excellent starting position, per usual. Maybe a few rows ahead of my talent level, as this is a competitive club points race, but not by much… and whatever this was an important race for me. Right at about the time the horn sounded, a faint drizzle broke out.

I did a pretty good job at resisting the urge to go out too fast. I went a little fast, but I don’t feel guilty about it, clocking a 6:12 first mile when I was shooting for 6:30-ish. About a half mile later, the drizzle turned into a light rain. I passed the 2nd mile marker at about 12:36, which makes my second mile split at 6:24, much closer to my “early race” goal pace and also a nice average split of 6:18. Then the rain picked up quite a bit…

39:23

16, May 2009

That’s my new 10k PR from today’s Healthy Kidney 10k. Not exactly the time I was hoping for, but overall I’m pretty content. It was a nasty day out and I was probably almost over-tapered. Still, I think I kept it real with 6:21 splits! Also a top 3.7% finish was pretty solid. Here are my stats…

(thanks for the picture Matt @ www.nycrunningblog.com)Tadese Tola at 2009 Healthy Kidney 10K

Sex/Age M28
OverallPlace 279
GenderPlace 249
AgePlace 74
FinishTime 39:23:00
SplitTime 0:19:47
Pace/Mile 6:21
AGTime 39:22:00
AgeGenderPlace 411
AG % 68.10%

The good news is that I ran negative splits, which I’m proud of. I was just counting on them being a little more negative. But it was one of those races where the tanks were empty by the time I hit the last 800M marker, and I still finished strong, which is a great thing.

Here are some race wrap-ups, mine’s coming later on today…

Also a big congratulations to my lovely fiance Lauren, her coworker Salpi and her father Larry for finishing not far behind me! Job well done team.

Check back later today for more info!

J

Good Luck

16, May 2009

Ready to rock the Healthy Kidney 10K? I am. Good luck Lauren, Larry and Salpi!
J

Healthy Kidney 10K – For the Ladies

13, May 2009

From the Healthy Kidney 10K thread in Runner’s World Forums (http://tinyurl.com/RW-Forum-NYCin310)…

  • thefuturebird writes: “NYC in 310 — those charts are neat I just wish that you’d done it for women too. Probably too much work, though right?”

Nope, not too much work! Want to see how the Healthy Kidney 10K breaks out for Women? Out of 2,841 Women runners, here are the 2008 finish times that correspond to the top % of Women finishers…

Top % of Women by Finish Time
Top % Finish Time Splits
1% 39:30:00 6:22
2% 42:44:00 6:53
3% 44:00:00 7:05
4% 45:12:00 7:17
5% 46:06:00 7:26
6% 46:57:00 7:34
7% 47:36:00 7:40
8% 48:13:00 7:46
9% 48:42:00 7:51
10% 49:03:00 7:54
12% 49:40:00 8:00
15% 50:36:00 8:09
20% 52:09:00 8:24
25% 53:21:00 8:36
30% 54:22:00 8:46
40% 56:10:00 9:03
50% 58:07:00 9:22

Thanks for reading, make sure to bookmark my site and come back often. Feel free to email me at Jason@nycin310.com. You can also follow me on Twitter at http://twitter.com/NYCin310.

J

Race Results: Top % and Age-Grade

10, May 2009

Have I mentioned lately that the Healthy Kidney 10K is coming up?

Here’s a little pre-race exercise I like to go through in the days leading up to a big race. I like to review the race results from the previous year to try to figure out where I’ll fit in. It took a little work, but I compiled the results from 2008’s Healthy Kidney 10K in Microsoft Excel, complete with drop down menus (whatever, I’m an excel geek). Here…

healthy-kidney-2008-results

healthy-kidney-10k-excel3

So there were 6,282 finishers in last year’s HK 10K. In a previous post, I gave you the tools to predict what your finish time will be this year. Assuming there will be a similar field of runners in 2009, let’s see where that puts you in the pack…

Top % of Runners by Finish Time

Top %

Finish Time

Splits

1.0%

34:07:00

5:30

2.0%

36:43:00

5:55

3.0%

38:15:00

6:10

4.0%

39:30:00

6:22

5.0%

40:20:00

6:30

6.0%

41:14:00

6:39

7.0%

41:53:00

6:45

8.0%

42:33:00

6:51

9.0%

42:58:00

6:55

10.0%

43:25:00

7:00

12.0%

44:15:00

7:08

15.0%

45:29:00

7:20

20.0%

42:43:00

7:36

25.0%

48:33:00

7:49

30.0%

49:44:00

8:01

40.0%

52:13:00

8:25

50.0%

54:21:00

8:45

This race draws a pretty strong field for a “local” 10K. My goal time of about 38:20 puts me in the top 3% of finishers (roughly 190 out of 6,300). 1 in 10 runners post sub 7-minute miles, and 30% break 8 minutes, some respectable split times.

This might be a good time to discuss Age Grades.

age-grade-calculator

According to Runner’s World, “age grading is a way of putting all race…

Tapering for a 10K – Healthy Kidney

8, May 2009

The Healthy Kidney 10k is just 8 days away…

…and I’ve decided that I have 2 key workouts left in me before the race, a long run and an interval session. Of course I will fill in the gaps with a little cycling as well. One of the big variables for me right now is that I’m not sure how sore my legs will be when I wake up tomorrow. I did a pretty aggressive tempo run yesterday (5 miles, 6:24 pace) and sometimes it takes me two days to recover fully. So depending on how I feel, I will do about 8 miles on Sat/Sun… and 6 x 800 on Tues/Wed.

As I scoured the internet for shorter distance tapering strategies (5ks and 10ks), I tried to cross reference them with what I know about my own strengths and limitations. Mostly, that I respond best to higher intensity running sessions a few times a week. Once I get up to 5+ running days in any given week, my propensity for injury skyrockets. I add in other forms of strength training and cardio to fill the gaps.

Here are some pointers on short distance tapering and how they apply to runner’s with similar biomechanics/training schedules…

Tapering for Optimal Race Performance – Running Times

http://runningtimes.com/Print.aspx?articleID=5304

Studies show a well-planned taper can improve your pace by about 3%. That means yesterday’s tempo run at 6:24 splits could be race-time miles of 6:12 or better.

Any one workout will never give you more than a 1% improvement in fitness, usually much less. My taper for the Bay-to-Bay 5k in March was poorly executed. I started tapering too soon, 5 or 6 days in advance. Half way through the taper, I got nervous about losing fitness and added in some workouts that left me feeling less than 100% on race day. I had a great race, but didn’t break 18 minutes like I had hoped…


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