One good thing about the Race to Deliver was the start time. It was nice to look on the calendar and see a race that starts at 10:00AM. The perfect time - you don't have to wake up too early on a weekend and you are not wasting your day by the time it's over. The weather was a little chilly on the way to the transverse, but was fine once the race started. There was some raindrops coming down on my walk over to the park but luckily they held off for the entire race.
I was definitely happy with my overall time of 29:25. This is the fourth race in a row in which I was satisfied with my performance, including the Fitness 4M (7:21 pace), Queens Half (7:59 pace) and Poland Spring Kickoff 5M (7:40 pace) before this one. I know that good race performances usually come in waves and you just have to ride them as long as you can. You can never predict how long they are going to last - just enjoy it and try and figure out what is contributing to your success so you can replicate in the future. The race started on the 72nd street transverse so I was expecting to have a pretty slow first mile due to the usual congestion. I was weaving in and out for the first mile but was suprised to see that I was able to run a 7:57 split. At that point I knew that I would have a chance for a pretty good race. Usually the first mile is so slow that I have to make up too much time during the rest of the race, which is especially tough for a short race like a 4M. Once the roads opened up, I seemed to lengthen my stride a bit and feel like I was getting faster. I ended up running negative splits for the rest of the way. I felt good throughout the race and my breathing was never really strained that much. However, I am beginning to tell how the colder weather is affecting my muscles. It is taking a little longer than usual to warm up and stretching before and after the run is getting a little more strained. No matter what troubles I am having with my stretching, I need to make sure to keep it up.
Splits for the race: 7:57, 7:23, 7:10, 6:55 - overall time: 29:25 and pace: 7:21. It was pretty exciting to see the 6:55 split time. I believe this is only the second or third time that I can remember ever doing a sub 7:00 split time in a race.
Rest of the week: No abs/weights this week, spinning on Monday at 91st and 3rd, 6 miles on Weds, 6 miles on Thursday, off on Friday, about 4.5 - 5 miles on Saturday, and 4M race on Sunday.
Sunday, November 18, 2007
Tuesday, November 13, 2007
Week of 11/5/07
Pretty straightforward week - nothing exciting
Monday - Ran with the downtown group run approximately 6.2 miles
Tuesday - spinning at 76th and 1st
Wednesday - off
Thursday - 6 miles with the group
Friday - abs class
Saturday - off
Sunday - great crisp/cool weather - ran a little over 5 miles on the bridle path
Thinking whether or not to substitute a longer run per week since I'm only running about 3 days per week during the fall/winter. Nothing too long - maybe just substituting a 6 mile run on the weekend to about 8 or 9 miles to keep the weekly mileage up to a maintenance level.
Monday - Ran with the downtown group run approximately 6.2 miles
Tuesday - spinning at 76th and 1st
Wednesday - off
Thursday - 6 miles with the group
Friday - abs class
Saturday - off
Sunday - great crisp/cool weather - ran a little over 5 miles on the bridle path
Thinking whether or not to substitute a longer run per week since I'm only running about 3 days per week during the fall/winter. Nothing too long - maybe just substituting a 6 mile run on the weekend to about 8 or 9 miles to keep the weekly mileage up to a maintenance level.
Monday, November 5, 2007
The Electricity of Marathon Weekend
Nothing beats marathon Sunday in NYC. The only thing that can beat it is having the Olympic Marathon Trials in the same weekend, which is what happened this year. Since I wasn't running the marathon, I was excited to volunteer for both races and be able to cheer on the elite athletes and my friends running the marathon from the best seats in the house - right on the course.
At the Trials, Ryan Hall blew by the elite field at around mile 16 or 17 and looked as good as anyone I have ever seen finishing a marathon. He looked relaxed, pumping up the crowd, and was just cruising at a speed which I will never experience in my life. He looked amazing! Good luck to Ryan Hall, Ritz, and Brian Sell in Bejiing. I'll be cheering for you guys. The euphoria of Ryan Hall's race was countered with the passing of Ryan Shay during the race. It's a tradegy to see that happen to such a young guy and elite athlete. Ryan was in the hearts of everyone there that day.
After helping out with Trials, I was pumped to be one of many Flyers manning the Power Gel Station at mile 18. Marathon Sunday is always electric in the city and it did not disappoint. The weather was almost perfect for running - cool/chilly and sunny. The streets were filled with people cheering for friends and strangers alike. It's a feeling you can't understand unless you are there. Bands and music playing, hi-fiving, lifelong dreams being fulfilled - it's just awesome. I love it. Besides the fun of helping out, it's great to see all of your friends running up close and being able to cheer them on. They all looked great.
Congrats to all who competed yesterday!
Otherwise, it was kind of a light running week. I found my way to abs on Monday and spinning on Tuesday while running 5 miles on Weds, and 5 miles on Friday. With the pasta dinner on Thursday and the events this weekend, it was a little tough to squeeze in some miles. No worries though - one week isn't going to hurt at all.
At the Trials, Ryan Hall blew by the elite field at around mile 16 or 17 and looked as good as anyone I have ever seen finishing a marathon. He looked relaxed, pumping up the crowd, and was just cruising at a speed which I will never experience in my life. He looked amazing! Good luck to Ryan Hall, Ritz, and Brian Sell in Bejiing. I'll be cheering for you guys. The euphoria of Ryan Hall's race was countered with the passing of Ryan Shay during the race. It's a tradegy to see that happen to such a young guy and elite athlete. Ryan was in the hearts of everyone there that day.
After helping out with Trials, I was pumped to be one of many Flyers manning the Power Gel Station at mile 18. Marathon Sunday is always electric in the city and it did not disappoint. The weather was almost perfect for running - cool/chilly and sunny. The streets were filled with people cheering for friends and strangers alike. It's a feeling you can't understand unless you are there. Bands and music playing, hi-fiving, lifelong dreams being fulfilled - it's just awesome. I love it. Besides the fun of helping out, it's great to see all of your friends running up close and being able to cheer them on. They all looked great.
Congrats to all who competed yesterday!
Otherwise, it was kind of a light running week. I found my way to abs on Monday and spinning on Tuesday while running 5 miles on Weds, and 5 miles on Friday. With the pasta dinner on Thursday and the events this weekend, it was a little tough to squeeze in some miles. No worries though - one week isn't going to hurt at all.
Saturday, November 3, 2007
Why We Run - The Bond Between Runners
I got this article from AK and it does a great job trying to explain the close bond and relationships created among runners that non-runners have trouble understanding.
http://www.nytimes.com/2007/09/23/nyregion/nyregionspecial2/23Rrunners.html?_r=1&oref=slogin
http://www.nytimes.com/2007/09/23/nyregion/nyregionspecial2/23Rrunners.html?_r=1&oref=slogin
Friday, November 2, 2007
10 great places to warm up to a winter marathon
Trade the holiday sugar rush for a runner's and start training for the finish line at one of these picturesque destinations. Bart Yasso, recently inducted into the Running USA Hall of Champions, is a Runner's World race promotion director who has raced in more than 1,000 marathons, from Mount Kilimanjaro to Antarctica. He shares his picks for winter marathons with Kathy Baruffi for USA TODAY
http://www.usatoday.com/travel/destinations/10great/2007-11-01-10great_N.htm
http://www.usatoday.com/travel/destinations/10great/2007-11-01-10great_N.htm
Wednesday, October 31, 2007
Mind of a Marathoner
Mind of a Marathoner by Uta Pippig (taken from the NOVA Special - Marathon) - These are some good points that pertain to the mental aspects of running. Most non-runners don't realize that training for the marathon is much more mental than physical.
As a marathoner, I realize that running 26.2 miles is not limited by physical capabilities but rather by the mind. Experience has shown that everyone can complete the event with the right goals, attitude, and preparation. You must have a strong spirit and a willingness to overcome fear and treat the marathon, and many of life's challenges, as an adventure.
The training process involves creating many small goals and moving from one to another—this makes the process easier. Together, these achievements add up to the ultimate desired goal: running a marathon to the best of one's abilities.
While preparing for a marathon, you will learn more about yourself and your hidden mental capabilities. Most marathoners are rewarded with great satisfaction and confidence that carries over into our daily lives. This comes from lessons learned about ourselves during the training and what we are able to overcome trying to reach our goals. This has given me—and I believe many other marathoners—an ability to overcome other obstacles more easily, which helps us become stronger and able to endure whatever life will bring us.
As a marathoner, I realize that running 26.2 miles is not limited by physical capabilities but rather by the mind. Experience has shown that everyone can complete the event with the right goals, attitude, and preparation. You must have a strong spirit and a willingness to overcome fear and treat the marathon, and many of life's challenges, as an adventure.
The training process involves creating many small goals and moving from one to another—this makes the process easier. Together, these achievements add up to the ultimate desired goal: running a marathon to the best of one's abilities.
While preparing for a marathon, you will learn more about yourself and your hidden mental capabilities. Most marathoners are rewarded with great satisfaction and confidence that carries over into our daily lives. This comes from lessons learned about ourselves during the training and what we are able to overcome trying to reach our goals. This has given me—and I believe many other marathoners—an ability to overcome other obstacles more easily, which helps us become stronger and able to endure whatever life will bring us.
Sunday, October 28, 2007
Week of 10/22/07
-Took a much needed rest on Monday.
-Went to spinning class on Tuesday - week 2 of using the cycling shoes. I'm happy that I finally made the switch and my legs feel like they are getting a more intense workout.
-Went to abs class on Wednesday with stretching afterwards, but no weights - felt that I needed to give my body a rest
-For the past 2 weeks since I've incorporated abs class/weights and spinning into my weekly routine, my body feels more "wiped out" than usual. I don't feel fatigued or sluggish, just tired (which could be a good thing). I guess I'm just getting used to the added cross training that I haven't had in a while. However, I do feel more efficient in my running since I've added the additional cross training.
-I ran 6 miles with the group run on Thursday. While running with JM and AK, we definitely seemed to pick up the pace during the run at about 8:40/mile. While my arms and legs were a bit tired, my breathing was fine and felt good to speed up a little and pick up the pace.
-Off on Friday
-On Saturday, I wanted to give my joints a break so I ran a 5+ mile run on the dirt paths as well as the road. I felt great and seemed to be going at a good pace. Looking forward to the Poland Spring race tomorrow morning.
-On Sunday, it was a great day for the Poland Spring Marathon Kickoff 5M. It was a crisp morning in the low 50's and sunny outside. I'm not sure if it was the weather, cross training, or decreased miles but I was able to run a great race today. On the walk over, my legs felt a little sore so I just told myself not to go out to fast and see how I feel as the race progresses. If I feel good, then pick up the pace. It was pretty easy to take the first mile slow since I was in the middle of a huge pack for the first mile and I ended up running an 8:45. No problem. I wouldn't have minded if today was just a leisurely jog. However, the pack opened up a bit and I was able to pick up the pace and I checked my watch after mile 2 and saw that I ran a 7:43. At that point, my legs were loosening up and my breathing was fine so I kept up the pace I was running. For the remaining three miles, I physically felt great and it seemed that I was gliding along the course with minimal effort. I ran the last three miles in 7:32, 7:17, and 7:06. Overall I very happy with my race, as well as how I felt throughout, and I was happy to see my times decreasing over the last 3 miles. Good luck to all marathoners next weekend!
-Went to spinning class on Tuesday - week 2 of using the cycling shoes. I'm happy that I finally made the switch and my legs feel like they are getting a more intense workout.
-Went to abs class on Wednesday with stretching afterwards, but no weights - felt that I needed to give my body a rest
-For the past 2 weeks since I've incorporated abs class/weights and spinning into my weekly routine, my body feels more "wiped out" than usual. I don't feel fatigued or sluggish, just tired (which could be a good thing). I guess I'm just getting used to the added cross training that I haven't had in a while. However, I do feel more efficient in my running since I've added the additional cross training.
-I ran 6 miles with the group run on Thursday. While running with JM and AK, we definitely seemed to pick up the pace during the run at about 8:40/mile. While my arms and legs were a bit tired, my breathing was fine and felt good to speed up a little and pick up the pace.
-Off on Friday
-On Saturday, I wanted to give my joints a break so I ran a 5+ mile run on the dirt paths as well as the road. I felt great and seemed to be going at a good pace. Looking forward to the Poland Spring race tomorrow morning.
-On Sunday, it was a great day for the Poland Spring Marathon Kickoff 5M. It was a crisp morning in the low 50's and sunny outside. I'm not sure if it was the weather, cross training, or decreased miles but I was able to run a great race today. On the walk over, my legs felt a little sore so I just told myself not to go out to fast and see how I feel as the race progresses. If I feel good, then pick up the pace. It was pretty easy to take the first mile slow since I was in the middle of a huge pack for the first mile and I ended up running an 8:45. No problem. I wouldn't have minded if today was just a leisurely jog. However, the pack opened up a bit and I was able to pick up the pace and I checked my watch after mile 2 and saw that I ran a 7:43. At that point, my legs were loosening up and my breathing was fine so I kept up the pace I was running. For the remaining three miles, I physically felt great and it seemed that I was gliding along the course with minimal effort. I ran the last three miles in 7:32, 7:17, and 7:06. Overall I very happy with my race, as well as how I felt throughout, and I was happy to see my times decreasing over the last 3 miles. Good luck to all marathoners next weekend!
Sunday, October 21, 2007
Week of 10/15/07
Nothing special this week. I was able to get in a variety of runs and cross training activities.
Monday 10/15 - Went to abs class for first time in a couple of months, did usual quad and hamstring exercises on the weight machine, and did various back, glute and squat exercises: lat pulldowns, "medicine ball" push ups, squats on the half-dome, accelerations on each leg using the dome (good for explosion), bridge and glute exercises
Tuesday - went to spinning class at 76th and 1st with the instructor that I like. He has been on vacation from class for a couple of months and I miss all that he brings to class that most teachers don't - a varied workout with hills, strength, intervals, tempo runs, and constant motivation throughout. I finally bought cycling shoes to use in spinning class since everyone I have spoken to told me how much they help you during class and make for a more intense and efficient workout. This was my first class using them and I definitely see a difference. I can pull up on the pedal and have a stronger pedal stroke. I'm glad that I got them. I recommend them to anyone who goes to spinning class frequently - they seem like they will be a good investment. I got a pair of Specialized MB shoes (with an SPD cleat) at Larry and Jeff's on the 87th and 2nd. The store offers a NY Flyers discount. I was able to get the shoes and cleats for only about $90.
Wednesday - did a 6 mile loop with the Weds. Flyer group run. Felt a little sluggish from the weights and spinning the two days before but overall I felt good.
Thursday - ran 5 miles with the group run - a bit hot and humid which has been the theme the last couple of weeks
Sunday- ran the "last 10 miler" with the Flyers at a nice conversational pace. The weather was beautiful. It was nice to get a longer run in.
Monday 10/15 - Went to abs class for first time in a couple of months, did usual quad and hamstring exercises on the weight machine, and did various back, glute and squat exercises: lat pulldowns, "medicine ball" push ups, squats on the half-dome, accelerations on each leg using the dome (good for explosion), bridge and glute exercises
Tuesday - went to spinning class at 76th and 1st with the instructor that I like. He has been on vacation from class for a couple of months and I miss all that he brings to class that most teachers don't - a varied workout with hills, strength, intervals, tempo runs, and constant motivation throughout. I finally bought cycling shoes to use in spinning class since everyone I have spoken to told me how much they help you during class and make for a more intense and efficient workout. This was my first class using them and I definitely see a difference. I can pull up on the pedal and have a stronger pedal stroke. I'm glad that I got them. I recommend them to anyone who goes to spinning class frequently - they seem like they will be a good investment. I got a pair of Specialized MB shoes (with an SPD cleat) at Larry and Jeff's on the 87th and 2nd. The store offers a NY Flyers discount. I was able to get the shoes and cleats for only about $90.
Wednesday - did a 6 mile loop with the Weds. Flyer group run. Felt a little sluggish from the weights and spinning the two days before but overall I felt good.
Thursday - ran 5 miles with the group run - a bit hot and humid which has been the theme the last couple of weeks
Sunday- ran the "last 10 miler" with the Flyers at a nice conversational pace. The weather was beautiful. It was nice to get a longer run in.
Thursday, October 11, 2007
End of the Year Plan Ideas - 2007
Since the Urbanathlon, my running has decreased slightly and it doesn't really bother me that much. After doing a couple half marathons this year and training for them over the last 3 months or so, I'm not really looking to log heavy mileage right now. Last week, I ran 3 days and about 18 miles including the Monday downtown run. This week, I'm planning on running 3 or 4 days plus a spinning class. For the rest of the year, I'd like to keep up running for at least 3 days per week (plus a spinning and weight day) and run about 17-20 miles per week unless there is a special longer run that I want to do.
As of now, I don't plan on doing any longer races (half marathon or longer) for the rest of the year, so I am trying to come up with a plan for the rest of 2007 and beginning of 2008. I found that I work best if things are written down - then I feel that I have to do it. The last few years, I've used the last few months of the year (if I wasn't training for a marathon) as a time to regroup and refocus and allow my body to recover so I can be invigorated and motivated at the start of the next year. Here are some ideas to throw out there:
As of now, I don't plan on doing any longer races (half marathon or longer) for the rest of the year, so I am trying to come up with a plan for the rest of 2007 and beginning of 2008. I found that I work best if things are written down - then I feel that I have to do it. The last few years, I've used the last few months of the year (if I wasn't training for a marathon) as a time to regroup and refocus and allow my body to recover so I can be invigorated and motivated at the start of the next year. Here are some ideas to throw out there:
1) Volunteer at the NYC Marathon - I've already signed up for this. It's fun, exciting, and it allows you to be a part of the electricity that is the NYC marathon. Also, seeing the faces of the runners is inspirational. I've always found that New Yorkers are at their nicest on that day cheering for complete strangers and having a great time. It's one of my favorite days of the year in the city.
2) Keep things fun - add runs and activities that are new and different; maybe some that are outside of the city. This will help keep my mind clear and motivated.
3) Compete in shorter races - I've already signed up for a bunch of races between now and the end of the year all of which are 10K or less (I'm so glad that I signed up to be a benefactor this year). These don't require as much training or motivation but still keeps your body in race shape and keeps your speed intact.
4) Step up strength training - maintain and build the muscles that have been neglected the past few months
5) Less rigors on the body - possibilities: run a little less (maybe 3 days per week) and incorporate other activities to strengthen my body and allow things to heal up - abs class (core training), spinning class, strength training, trail running, cardio kick boxing (or another toning/strength class), yoga (my office gives them for free and I've been saying to myself for months that I should take a class - I have nothing to lose)
6) Try out a speed work class- I'd rather try it out when I am not training for a marathon to see how my body reacts to it. No pressure. I would either try a NYF workout or try out Mike Keohane's class (I've heard very good things - improved performance, personalized attention, he let's you know what you are doing right as well as what you are doing wrong)
7) Investigate the possibility of getting a GPS watch for pacing purposes
Thursday, October 4, 2007
Marion Jones Disgraced
"You wanted to believe her. She made you believe. She was good like that. Marion Jones, TIME cover girl, winner of five medals — three gold — at the 2000 Sydney Olympics, and now an admitted steroid user, sat in a sweltering press tent at the 2004 U.S. Olympic Track and Field trials in Sacramento, and put on an Oscar-worthy show. " - TIME Magazine
The headlines started to surface and confirmed what many thought for years - The New York Times: "Olympic Champion Acknowledges Use of Steroids" and ESPN.com: "Jones used steroids for two years before 2000 Games." These past images of the one time darling of track & field are no longer.
Although I'm extremely disappointed, I'm not surprised that Marion Jones finally admitted to steroids use as far back as 1999 before her historic run at the Sydney Games (technically she is pleading guilty to lying to federal agents when asked about her drug use, but she sent out letters to friends and family apologizing for her steroid use and for disappointing everyone).
http://sports.espn.go.com/oly/trackandfield/news/story?id=3049333
http://www.nytimes.com/2007/10/05/sports/othersports/05araton.html?ref=sports
http://www.nytimes.com/2007/10/05/sports/othersports/05balco.html?ref=sports
The headlines started to surface and confirmed what many thought for years - The New York Times: "Olympic Champion Acknowledges Use of Steroids" and ESPN.com: "Jones used steroids for two years before 2000 Games." These past images of the one time darling of track & field are no longer.
Although I'm extremely disappointed, I'm not surprised that Marion Jones finally admitted to steroids use as far back as 1999 before her historic run at the Sydney Games (technically she is pleading guilty to lying to federal agents when asked about her drug use, but she sent out letters to friends and family apologizing for her steroid use and for disappointing everyone).
http://sports.espn.go.com/oly/trackandfield/news/story?id=3049333
http://www.nytimes.com/2007/10/05/sports/othersports/05araton.html?ref=sports
http://www.nytimes.com/2007/10/05/sports/othersports/05balco.html?ref=sports
http://www.time.com/time/nation/article/0,8599,1668849,00.html?imw=Y
I was a huge fan of hers for many years and I didn't want to believe that she was involved in steroids. She was a great role model and face of the sport. Her smile and happy go lucky attitude intoxicated everyone. However, when allegation after allegation was levied against her and every man in her life had been involved with and convicted of using steroids (CJ Hunter, Tim Montgomery, Victor Conte) it's hard to imagine that she wasn't involved in taking performance enhancing drugs as well. Every time she was asked in the past about steroids, she vehemently denied it and made fools of everyone around her. She even filed a libel suit against Victor Conte that was settled out of court. I guess you can't lie forever - it will catch up to you eventually (see Pete Rose). It is just sad that another great athlete has proven to be a fraud and has ruined it for many others. Unfortunately we live in a world now that when someone accomplishes a great feat or breaks a record, we can't fully embrace it. There is now always a small part of us asking ourselves "is this person clean?"
I was a huge fan of hers for many years and I didn't want to believe that she was involved in steroids. She was a great role model and face of the sport. Her smile and happy go lucky attitude intoxicated everyone. However, when allegation after allegation was levied against her and every man in her life had been involved with and convicted of using steroids (CJ Hunter, Tim Montgomery, Victor Conte) it's hard to imagine that she wasn't involved in taking performance enhancing drugs as well. Every time she was asked in the past about steroids, she vehemently denied it and made fools of everyone around her. She even filed a libel suit against Victor Conte that was settled out of court. I guess you can't lie forever - it will catch up to you eventually (see Pete Rose). It is just sad that another great athlete has proven to be a fraud and has ruined it for many others. Unfortunately we live in a world now that when someone accomplishes a great feat or breaks a record, we can't fully embrace it. There is now always a small part of us asking ourselves "is this person clean?"
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