Ken Rolston 13 hrs How to Run the 5th Ave Mile One of the coolest running days in the calendar is coming upon us, the 5th Ave Mile. It’s only a mile, right ? Well, there’s a lot more to it than meets the eye. So, I thought you might enjoy some tips that will help you negotiate this great course. The race will take place on Saturday September 13. The race starts at 80th St and ends on 60th. Races are run in 15 minute intervals for the most part, generally progressing from the youngest to the oldest, and then to the top milers in the world. Here are the scheduled race times: Wheelchair- 8:45 Women 15-29- 8:55 Men 15-29- 9:10 Women 30-34- 9:25 Men 30-34- 9:40 Women 35-39- 9:55 Men 35-39- 10:10 Women 40-49- 10:25 Men 40-49- 10:40 Men/Women 50-59- 10:55 Men/ Women 60-69- 11:15 Men/Women 70 plus – 11:35 Media Race- 12:00 NYRR local elite women- 12:15 NYRR local elite men- 12:30 Pro Women- 12:45 Pro Men- 1:00 Kids 8-14- 1:15 Tip 1- Get there early, at least an hour before your race. Try to go near the finish line to get a sense of the scene, and use your trek back to the start as at least 1 mile warmup. You’ll be amazed to see how much of a drop occurs just past the ½ mile point. Also note the uphill portion from the ¼ mile to the ½. Tip 2- The area behind the start at 80th St is clear all the way up to 84th St in front of the Metropolitan Museum. Make sure that you’ve loosened up during your run up 5th Ave. If not take additional time to warm up slowly. Then do 4-6 strideouts of 20 seconds, about one block in distance. You need to be completely warmed up before you race. Tip 3- The start is a bit of a funnel, especially for racers in their 20’s and 30’s. Those races are crowded ! Once you get through the start, you have the entire width of 5th Avenue to find a lane for yourself. Be prepared to deal with being cut off. Keep composed. Take advantage of gaps to get past slower runners. Some runners opt to wait a minute or two to take advantage of chip timing and give themselves a clearer berth at the start. Tip 4- First ¼, 80th to75th. With all the excitement in the air there’s a tendency to charge out at the beginning of the race. Added to that is the slight downhill as the race unfolds. Try to find the difference between a “crisp” start and a suicidal one by consciously holding back. Generally you’ll be 4-6 seconds faster than your goal pace. Tip 5- Second ¼, 75th to 70th. Now you’ve settled into a reasonable pace with a clear pathway. Do not be alarmed if your time for this segment is 6-10 seconds slower unless you’ve blown out way too fast in quarter 1. You do NOT want to greet 70th St DOA !! Make sure to maintain a short stride for the uphill portion from 72-70th. Keep your effort relaxed here. Tip 6- Third ¼, 70th to 65th. Typically the 3rd quarter of the mile is the hardest one but since you’ve run wisely enough to have plenty of gas left in the tank, now is the time to take advantage. You ‘ve reached the top of the course and now the finish line is visible. Tempting as it is to take off, a little restraint is needed as you gather yourself for the charge downhill. Make sure to lean forward with the downhill and negotiate this quarter with confidence. Ensure that your legs are turning over, don’t waste time in the air. Your friends from VCTC are waiting for you just past 65th St and there will be noise ! Tip 7- final ¼ 65th to 60th. The crowds are thickening and the adrenaline is surging. Now is the time to open up. The rest of the way is flat. As you approach the “200 to go ! “ sign, think back to the 200’s you’ve run on the track. Do the math. Use your arms. The crowd, the clock and the finish line await. You’ve done it ! Tip 8- Aftermath- Revel in your accomplishment, take in the air. Gasp a little. Acknowledge your runners-in-arms. Drink some water. Work your way back to our spot on the park side between 64th and 65th. Get ready to cheer for the next wave of runners. Seek purple comrades. Cheer for Sal. Repeatedly ! See several of our runners surpass the 80% AgeGrade.Watch with disbelief as the pros utterly scorch the last quarter. Top women will run around 4:25. Top men will be near 3:50. LikeLike ·
Posted on: Fri, 12 Sep 2014 13:37:25 +0000