Wolverines in Brooklyn – My BK Half Marathon Michigan Connection

Hey All,

So here’s a crazy anecdote as a follow-up to my Brooklyn Half Marathon recap post. My sister texted me about 2 minutes before the race started and said “I swear I just saw a Michigan rower on the race course!” I didn’t know who at the time, but turns out…

BK Half 2013 - The Fit Wanderer

Michigan Block M Go Blue

Michigan Rowing Partner BK Half Marathon - The Fit Wanderer

…it was my friend Lindsay who I often rowed with at Michigan and just happened to be sitting behind me in 2-seat for the NCAA Championships in 2010. I had NO IDEA she was running but thought it was pretty cool that there was another Michigan rower out on the course that day – running about half a mile ahead of me for most of the race. We ended up finishing about 20 seconds apart – obviously a testament to our strong Michigan training back in the day 🙂

Michigan Rowing NCAA Championship 2010 - The Fit Wanderer

Forever Wandering (GO BLUE!),

– Kristen

Wolverines in Brooklyn – My BK Half Marathon Michigan Connection

Brooklyn Half Marathon 2013 – Race Recap

BK Half Marathon sprint - The Fit Wanderer

Hey All,

As some of you may know, I ran the Brooklyn Half Marathon on May 18th. It’s been a while since the big day but I wanted to give you a full update on how the race panned out – from bib pickup to finish line (and Nathan’s Famous hotdogs post-finish, naturally).

If you recall, I signed up for the Brooklyn Half when NYRR re-opened registration for the event – this gave me about a month to train for race day. While I did do a fair bit of running, I definitely relied heavily on my training at CrossFit to help prepare me to run 13.1 – quite daunting mileage for someone who had little to no experience with distance running. Thankfully I trusted my training and things worked out pretty well.

Let’s start from the beginning.

Since everything is cooler in Brooklyn, New Balance sponsored a half marathon “pre-party” in the old cigar warehouse by the East River in DUMBO. Tres Hipster. Music, beer, and instagram pictures galore, but the most important part was picking up the always-essential bib number. Of course I arrived completely unprepared without my bib number Friday evening about 2 hours before the party shut down, but thankfully looking up my number and picking up my bib and t-shirt was an easily-accomplished task – despite the crowd of people and bumping music.

Brooklyn Half Marathon Preparty - The Fit Wanderer

Brooklyn Half Marathon Pre-Party 2 The Fit Wanderer

Brooklyn Half Bib pickup Brooklyn Bridge - The Fit Wanderer

I stayed at the pre-party for a bit and checked out what the various vendors were hawking. After a bit of wandering (ha) I decided to buy a Strawberry Clif Shot Bloks pack (tested them on a long training run a few weeks earlier and loved them) as well as a new, teal Sparkly Soul headband to add a bit of flair to my racing attire. With my bib number, rocket fuel, and a bit of sparkle in hand I made the trek back to Manhattan to carbo-load and get a good night’s sleep.

Clif Shot Bloks Electrolyte Chews                             Sparkly Soul Teal Thin Headband

Fast-forward to 4:45AM Saturday morning.

A hot shower and a Clifbar were the only things on the menu for breakfast, in addition to a healthy dose of coffee and water of course. I ate a ton of whole-wheat pasta and steamed veggies the night before (one of my tried-and-true pre-race dinners – thankfully gluten doesn’t bother my stomach), so my light breakfast was all I needed. Plus running on a full stomach is THE WORST.

I’d like to mention that my superstar sister Mary once again made her way to the big city to cheer me on in the wee hours of the morning. The majority of the photos you’ll see throughout the rest of this post are her handiwork. I saw her a total of 3 times while running and it definitely gave me a boost of positive energy to pass by her smiling face (even if her smile was hidden behind the camera most of the time).

After a pretty uneventful subway ride on the F train full of my fellow runners, we arrived at Prospect Park around 6:25AM. Unfortunately nature was calling, so instead of doing a full warm-up I mostly just stood in the extremely long line for the porta potties. Thankfully NYRR is no novice when it comes to organizing races — the porta potties were actually on opposite sides of the pace corrals so I didn’t have to worry about missing the start. That would have stunk – literally.

Half Marathon Pace Corrals - The Fit Wanderer

Here we all are at the start – packed like sardines. Amped up, adrenaline-filled sardines.

The race started promptly at 7AM with the elite runners at the start of the pack. As the crowd continued to shuffle forward I knew it was almost my turn to pick up the pace and cross the starting line. Sure enough, within seconds I found myself beginning to trot forward and before I knew it, I was running mile 0/13.1 of my first half marathon.

The funny thing was that…I felt good. Too good. I was running nice and relaxed and looked down at my watch…7:00min/mile pace?! This was not part of the plan. I initially went into the race with a loose plan to finish sub-2 hours with about a 9:00min/mile pace. But at the same time, I felt like I was barely pushing myself and the time on my watch swung between 7:00 and 7:15min/mile. Adrenaline truly is a wonderful thing. Thankfully my brain soon took over and I starting running smart, settling into a comfortable 8:30min/mile pace.

Brooklyn_Half_Marathon_Map5 The Fit Wanderer

Miles 1-3

The first part of the race was approximately 1.5 miles up Flatbush Avenue, around the Grand Army Plaza loop, and 1.5 miles back to the Prospect Park entrance. This part of the race was a bit intimidating because halfway into the first mile I could see all of the other “fast” runners running parallel to me coming back up Flatbush Avenue the other way, many of whom were out of breath and trotting along in pain.

“Is that what I have to look forward to?” bounced around in my head a few times. Instead of getting freaked out, I stuck with my easy pace that swung between 8:20-8:30min/mile and kept things loose – there were way too many miles ahead to spin my wheels at that point.

Miles 4-7

After the first three miles, I felt a bit more settled since my body was adjusted to the running and I was staying on pace pretty easily. As I entered Prospect Park I felt a wave of relief to be done with the first quarter of the race but also mentally braced myself for the next hilly chunk of mileage ahead of me.

Just in case you were wondering, I took my first Clif shot blok around the 30 minute mark and continued to refuel with 1 blok every 20-25 minutes or so. It was unbelievable how much these little shots of sugar helped – they definitely gave me a bit of a boost and kept me running strong throughout the race.

I primarily stuck right on my 8:30min/mile pace during the loop inside Prospect Park but definitely was starting to feel the fatigue around Mile 5. Thankfully, for some reason the hills were much more manageable than when I ran the Brooklyn Rock ‘n Roll 10K in October (Yet another wonderful side-effect of CrossFit, I’m assuming). One downside of running in the park was that there were fewer race fans cheering which probably attributed to my pace jumping up a bit during this stretch of running. Cheering fans make such a mental difference!

Colorful Runner BK Half 2013

While I was starting to feel the burn inside Prospect Park, my sister was happily snapping away and captured shots of some of the more relaxed runners on the course that day. Check out the guy above – can you imagine running in that getup? I for one cannot – but more power to him. Yet another reason why I love race day – lots of the runners are not only out on the course kicking butt, but they are also having a ton of fun while doing so.

Blues Brothers runners - The Fit Wanderer

The Blues Brothers also made it on the race course that day – I’m assuming they stopped to dance every mile or so.

Kristen Henkels BK Half - The Fit Wanderer

Here I am finally busting out of Prospect Park halfway through Mile 7 – so happy to have half of the Half completed! Obviously the runner’s high was starting to kick in at this point, otherwise I don’t know how else I could possibly be smiling.

Kristen Henkels BK Half 3 - The Fit Wanderer

Keeping things strong and loose and clinging to my Clif shot bloks in my left hand like my life depended on it.

Kristen Henkels BK Half 7 - The Fit Wanderer

Miles 8-12

The last third of the race lay ahead of me and for one reason or another I got a second wind and started to pick up my pace for each mile remaining. These last few miles were a straight shot down Ocean Parkway, aptly named since this road led to Coney Island.

Brooklyn Half Mile 10 - The Fit Wanderer

Check out the sea of color on Ocean Parkway. The view from the overpass above was much prettier than the one on the ground – blood, sweat, and tears  empty gel packs were vast and abundant (and made the road quite sticky at parts…bleh).

BK Half Mile 10 - The Fit Wanderer2

I was hurting a bit but my mental resolve stayed strong and I continued to run faster each mile. It was pretty weird to think that the road I was running mile after mile on was usually packed with cars.

Brookyln Half Coney Island Roller Coaster - The Fit Wanderer

Pretty soon I saw the 12 mile marker and knew the finish was close. I tapped into the last bit of energy I had left in the tank and surged onward onto Surf Avenue. Soon the amusement rides of Coney Island were in sight, as well as the 13 mile marker!

BK Half Coney Island Boardwalk

Mile 13

My favorite part of the entire race had to be the last 400 meters or so. I ran up the ramp onto the Coney Island Boardwalk and sprinted as fast as I could for the remainder of the race – the cheering crowd and booming loudspeaker were deafening as I pushed past every last person I could with the finish line in sight.Brooklyn Half finish - The Fit Wanderer

And with that final sprint – I. Was. Done. I slowed to a brisk walk, grabbed a cup of gatorade, and smiled. I survived my first half marathon, in “record” time:

Average Pace: 8:13min/mile

Final Time: 1:47:37

Here are my splits below. If you told me that I would negative split the second half of the race, I wouldn’t have believed you:

Brooklyn Half Marathon Splits - The Fit Wanderer

Brooklyn Half Bib Number - The Fit Wanderer

All smiles BK Half - The Fit Wanderer

Exhausted yet enthused, it was time to shake off the 13.1 miles and explore Coney Island a bit.The Henkels Sisters BK Half - The Fit Wanderer

It took about 45 minutes to find my sister after the race since for some reason I had absolutely no cell service, but once we reunited we had an even more important mission – devouring an infamous Nathan’s Famous hotdog.

Coney Island Nathan's Hotdogs Fries The Fit Wanderer

This counts as recovery food, right?

Coney Island Nathans Hotdogs The Fit Wanderer

Mission accomplished. This may have been the previous 13.1 miles talking, but this was probably one of the best hotdogs I’ve ever eaten.

Brooklyn Half Coney Island The Fit Wanderer

Overall, I am very happy with my results for my first half marathon. I would recommend the Brooklyn Half to anyone and everyone – the event was well organized and a ton of fun to run. I will definitely be running more half marathons in the future, but of course have lots of work to do before running the NYC Marathon in 2014.

NYRR 9+1 2014 NYC Marathon Qualifer

Forever Wandering,

– Kristen

Brooklyn Half Marathon 2013 – Race Recap

My (1-Month) Half Marathon Training Plan

Kristen Henkels running 2012

Hey All,

So as I mentioned, I spontaneously (and perhaps recklessly?) signed up for the Brooklyn Half Marathon with only about a month to train for it.  D-day is May 18th, 2013.

…What the heck was I thinking?!?

Now obviously this is not an ideal (or an intelligent) timeframe to train for a 13.1 mile race but I’m going to attempt to take a smart approach in preparing for it. After a bit of frenzied Googling I thankfully came across the following article in Men’s Health Magazine: http://news.menshealth.com/half-marathon-training/2012/11/08/. To sum it up, training for a half marathon in a 1-month timeframe is not advised, but it is possible. Here are the main points from the article:

  • Build up to a 10-mile run and add only about 10 percent volume a week.
  • In addition – focus on RECOVERY, include a strength workout twice a week, and make sure to do some stretching and foam rolling.

I crafted my 1-month half marathon training plan based on the above points and also incorporated 5 days of CrossFit training into it (I couldn’t resist – at least it’s a healthy addiction?). Stir that together with a heavy dose of mobility work and recovery et voila!:

The Fit Wanderer 1 month Half Marathon Training Plan-1

The Fit Wanderer 1 month Half Marathon Training Plan-2

I feel much more confident now that I have a plan to guide my training. The hard part is sticking to it.

For all you distance runners out there – How many weeks did you take to train for your first half marathon and do you have any advice for sticking to a training plan?

Time to hit the pavement (and the foam roller)!

Forever Wandering,

– Kristen

My (1-Month) Half Marathon Training Plan

Back in Business – CrossFit, Racing, & More

Hey All,

It’s been a long time, but The Fit Wanderer is officially back in business. I may have stopped regularly posting (shame on me), but I have definitely been busy challenging myself with new training and new goals.

CrossFit Reebok 5th Ave Split Jerk

First of all, I am officially CrossFit obsessed. I joined Reebok CrossFit 5th Ave in December of 2012 and have never looked back since. Not only have my workouts become much more dynamic and varied, but I’ve also made a ton of great friends. More on CrossFit later, but if you’re a skeptic I must say – don’t knock it until you try it. It may seem like a cult from the outside, but once you go, you know that the constant, humbling challenges and the super supportive community of CrossFitters is what makes the experience so wonderfully addicting.


NYRR 9+1 NYC Marathon Program

In other news, I’ve also decided to complete the NYRR 9+1 Program this year. Pretty much, any New York Road Runner member who completes at least 9 qualifying races and volunteers to help at one race in 2013 is eligible for guaranteed entry to the 2014 ING New York City Marathon. So far I’ve completed 1 race (Scotland Run 10K in Central Park) and also got my +1 in by volunteering as a race marshal at the More Magazine/ Fitness Magazine Women’s Half Marathon. So obviously, there are quite a few running races in my not so distant future…and I’m pumped.

Brooklyn Half Marathon 2013

Speaking of running races, I did something very spontaneous a few weeks back. I signed up for the Brooklyn Half Marathon on May 18th. That’s 13.1 miles – I’ve never run that far in my life! Well, there’s a first time for everything and although my training time is very limited I did put together a solid plan to get me ready for the big day. I will for sure be scheduling a few long runs in Prospect Park leading up to race day as well – those hills won’t know what hit them!

Kristen Henkels Highland Swim Club

Finally, I’ve also decided to start incorporating a bit of swimming into my weekly training – just for kicks. I was a competitive swimmer from the ages of 6-18 and I suppose I’m feeling a bit nostalgic. You can take the swimmer out of the pool, but you can never really take the pool out of the swimmer (no really, I think I still sweat out chlorine…). I plan on signing up for a few open water swims this summer, most of which will be down the Jersey Shore. However, I’ve already committed to swim the Brooklyn Bridge 1K Swim between Brooklyn and Manhattan on July 7th – so excited for this. I just need to purchase a wetsuit so most of my body does not have to come in contact with the polluted waters of the East River…

As you can see, I’ve been pretty busy the past few months and plan to keep it that way. But have no fear – I will be posting more frequently to keep you updated on all of these fun new challenges ahead of me – so stay tuned.

Forever Wandering – but back in business.

– Kristen

Back in Business – CrossFit, Racing, & More