When a community comes out to cheer on strangers running past their front lawns, it makes running this annual 10 kilometer foot race really fun and exciting for beginners and seasoned veterans. Many professional athletes, such as Ryan Hall, Mo Trafeh (2012 Olympic Gold Medalist and current course record holder with 28 minutes and 17 seconds), Deena Kastor (2004 Olympic Bronze Medalist), and many highly ranked runners enjoy the rolling hills of Northport, NY.
The following are some tips that will make your Cow Harbor 10K Race a special event that you will want to return every year.
Tip #1 – Find a 10K training program to prepare for the miles needed to complete the course. Some include walking breaks. Others involve interval training. Most importantly you would want to incorporate hill workouts. See Tip #2
Tip #2 – Many people don’t realize that the rolling hills that the website includes some very steep hills. The beginning of the race has an increase in elevation of 25 feet for half a mile and drop in elevation of 166 feet make it a quick first mile. Then you come up top what some call it, “Widow Hill” also known as James Street. However what really creeps up on many novice runners is the gradual and sneaky incline of Waterside Ave, which has a climb of 102 feet and spread over 1.5 miles. Having written the above, do not be discouraged! Do your best not to look for the top of the hills, concentrate on the 6-8 feet in front of you. Before you know it, you will have conquered the hills of Northport!
Tip #3 – If you live nearby, take advantage of the Northport Running Club training runs that they offer during the weeks leading up the race. They follow the same route as the race. You can join a pace group that you are comfortable running. It’s great for camaraderie, and there a few neighbors that volunteer their time and put out cups of water for the people training. They are so nice and thoughtful. Note, that the roads are open to traffic, so a word of caution, keep your mp3 player at home so that you can concentrate on any traffic and more importantly listen to your body. Now if you are unfortunate to enjoy the luxury of running the course on a consistent basis. Do include training runs that simulate the race.
Tip #4 – Cross Training is something that will give your legs a break from the constant pounding on the pavement. Many people keep up the cardio and save their joints by swimming or biking. Others strengthen their muscles with P90X or Insanity.
Tip #5 – Be prepared to park your vehicle at the Northport High School, 154 Laurel Hill Road, which is about a mile away from the start, and take a bus to the Start at Laurel Hill Elementary. Again, there is no parking at the start.
Tip #6 – Enjoy the scenery as you have the opportunity to look over to your left and see the Long Island Sound. In addition, if you like home architecture, you will see many cool Victorians and Colonials.
Tip #7 – At the finish line look up and smile at the many photographers. Some sit on ladders to get a great unencumbered view as you run down Main Street. Others will be in your face at the end.
Tip #8 – For those who are of drinking age, refuel at the Beer Station and enjoy the festivities, which include a bunch of different vendors giving away samples. Last year, Zico gave away small 4 oz bottles of Chocolate Coconut Water, Yummy! There are also different massage therapists ready to rub and stretch your sore muscles. After the race organizers announce the winners and give away the prize money, everyone gathers around for different raffles gifts. You must be present to accept the gifts, however if you find someone who will wait and listen as the bib numbers that are drawn from a bucket, go enjoy a refreshment.
From time to time, I will include new updates about the race at www.runwithnoah.com. Run Well!
