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Monthly archives for January, 2012

Tales of a Back of (the Middle of) the Pack Runner

Jan22
2012 Leave a Comment Written by Frank

     I rebooted this blog about a week so I guess it’s time to reintroduce myself to my four or five readers, I think one of you is new.  Aren’t you?  I’m a forty-something (ok I’m 47 ) runner living in Jamaica Estates with my wife Esther and our dog Chico. 

Esther and I after my first race in 2008

     As a kid, social activity revolved around sports and being active.  We played pickup baseball, football, soccer, and hockey.  We also roller skated, rode bikes, and ran races to see who was the fastest — it was a great way to grow up.

     Then we grew up, life happened.  Jobs, families and responsibilities — socializing now revolved around eating not a pickup football game.  Some became weekend warriors, playing softball or maybe flag football, or maybe joined a gym — and then stopped going after a few months.  I did a lot of cardio but because of a knee injury, I rarely ran.  Although I dreamed of running a marathon, it was something at the bottom of a bucket list that I’d never get to.

© Brightroom Photography 2009

     Four years ago something happened that changed my life — I met an amazing woman who ran.  When I met Esther, she had run 3 marathons and was training for her fourth.  One of our first dates was a twilight run in Central Park, what a great night!  A week later I joined New York Road Runners and it was on.

     Almost four years and 60 races later, I’ve run every distance from a 5K to a marathon and still want to run an ultra, but that’s another post.  I enjoy the camaraderie and competition but have also made peace with what I am — a back of the middle of the pack runner.  I look at overall times and averages race times and I’m just a bit beyond the average time — the back of the middle. 

     Being in the back of the middle removes takes a lot of pressure off.  Going in I know I’m not winning the race — or even my age group.  I don’t race other runners — I race myself and the clock, pushing the limits of what I’m capable of.  But I’d be lying if I said passing runners with a final kick isn’t a rush. 

Leo and I after the Down and Dirty Mud Run

     Running has given me great memories.  I crossed a marathon off the bucket list and added seven more.  My friends and I have run half marathons in a frosty 14 degree chill and 90 degree heat and humidity.  We’ve raced in heavy downpours and have crawled through mud pits.  I’ve finished my second marathon in Philadelphia 48 minutes faster than my first, and then ran the museum steps, ala Rocky Balboa, on shaky legs to celebrate.

Celebrating completing the Philadelphia Marathon by climbing the steps of the Art Museum

     The biggest reward I’ve gotten is getting a call from a friend or relative telling me they signed up for a race, a bike tour or charity walk because they saw a picture posted on my Facebook page or decided, “I can do that.”   My answer is usually the same, “If I can do it, anyone can.  Just one foot in front of the other and keep moving forward.”

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30 Minute Club – Day 21 (Has it been Three Weeks Already?)

Jan21
2012 Leave a Comment Written by Frank

     This was a Snow Day kind of morning — a day for chilling with comfort food and movies.  Is anyone thinking Mac & Cheese and a Casablanca and The Usual Suspects double feature?  Although I didn’t want to leave the house today, I still wanted to get some kind of activity in.

     Every gym has several types for of Stairmasters my building offers a different type — the staircase.  I live in a six-story building, actually seven — the lobby is a separate floor.  This morning, when most of the building was sleeping or channel surfing from infomercial to infomercial, I was climbing stairs.

     I was introduced to stair climbing a few years ago at work.  My company had a running club which held a friendly competition during lunch breaks for cross-training and bragging rights — they logged the flights of steps climbed per week.  This morning I did the home version.  Starting in the lobby, I worked up, L, 1, 2, 3, 4, 5, and 6 and back down to the lobby that was one lap.  This morning it was 20 laps in 37:35 and burning quads and hammys when I finished.  

 

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It’s Snowing Out, How About the Treadmill?

Jan21
2012 Leave a Comment Written by Frank

     Hey how about that, the weatherman was right.  We’ve been lucky in the Tri-State Area, as far as weather has been concerned — it’s been pretty mild — it’s only snowed once — in October.  NYRR made this morning’s Manhattan Half a non-timed fun run.  I know many runners who were Central Park this morning fighting their way up Harlem Hill.  If you’re signing up for a January Half Marathon, you’re hardcore. 

     Despite the weather, many running groups like the Alley Pond Striders and the Renegade Runners were out running this morning — snow be damned.  Although this is a snowy day it doesn’t have to be a snow day, if you want to run how about the treadmill?

     I know running on the treadmill is not the same as running outdoors, there aren’t the same visual stimuli as running outside, but there are advantages.  You are not dodging traffic, or looking out for potholes and black ice, (I’ve wiped out a few times, and it’s not fun) on a treadmill.  The surface is softer than concrete, your knees appreciate that after awhile.  Setting the speed allows you to challenge yourself.  Set the speed a little faster than your pace for a 5K or 4-miler and see how long you can hold it —you will become faster if you stick with it.  Set the incline to an elevation of about 4 or 5 and now you’re doing hill work.

     I always hear people say the treadmill is boring, of course those same people find any kind of activity boring, sometimes you need to spice it up.  Many gyms have TVs on their treadmills, bring a headset and you’re watching your favorite programs and moving.  If you have home treadmill, (the type people buy and quickly become furniture in the homes) put a TV or MP3 player in front of it   Use an iPod or MP3 player and have several music mixes.  Mix up your workouts.  Variety is always a good thing — if you keep things fresh you will keep doing it.

Here are a few of my favorite articles for treadmill workouts and routines.

http://www.fitnessmagazine.com/workout/cardio/treadmill/burn-2000-calories-on-the-treadmill/

http://www.active.com/fitness/Articles/12-Week_Treadmill_Workout.htm

http://www.treadmilltalk.com/treadmill-workouts.html

http://carrotsncake.com/2008/02/45-minute-treadmill-workout.html 

http://runningtimes.com/Article.aspx?ArticleID=24361

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Manhattan Half Update

Jan21
2012 Leave a Comment Written by Frank

Good Morning All,

Per the NYRR Website:

In the interest of safety, and in consultation with NYC Parks and Recreation, the Manhattan Half-Marathon on January 21 will be an unscored (non-competitive) event . All registered entrants who are members of NYRR will receive 9+1 qualifying credit toward their guaranteed entry requirements for the ING New York City Marathon 2013. You do not have to run the race to receive this credit. Runners should use caution in traveling to and from the event, and at all times before, during, and after your run, including dressing for the conditions. NYRR thanks you for your support of our events!

 Good Luck to all who decide to run and remember to be careful with the commute and your run.

Posted in General Information, Race Reports - Tagged , ,

Stepping it Up a Little and Stepping Out

Jan20
2012 Leave a Comment Written by Frank

“Some individuals dream of great accomplishments, while others stay awake and do them.”  ~ Beth Lukens

     These past few days I’ve been feeling better so I decided to step my workouts from the 45 minute a day walks with Chico.  Wednesday night I ran on the treadmill for an hour covering just over six miles.  With several upcoming races on the calendar, including a ten-miler next Saturday, last night was time to run outside. 

     How good it felt to layer up and go, hearing the steady rhythm of my feet hitting the pavement and welcoming the contrast as body warmed up but feeling cool air on my face.  I was out 30 minutes covering a little over 3 miles, and it was exactly what my soul needed. 

     This morning it was up early and out for another 30-minute run.  Although it was colder and windier than last night (I hate running in the wind) I mind as much today. I kept telling myself, “slow down”, “run a steady pace,” don’t try to outrun the wind. 

     Although a pair of 30 minute January runs don’t seem like much, for now they were what I needed.  The real work will come in the next few weeks. It’s amazing how much you take for granted, I couldn’t run for almost two weeks and it was all I wanted to do.  Hopefully I can hold onto some of that in the coming weeks.

30 Minute Club – Days 19 and 20 –   Day 19 was a 3.34 mile in 32:29 on North Queen’s Hills.  Day 20 was a 3.70 miler in 33:47, trying to keep a steady pace and willing myself to co-exist with the wind. 

 

 

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Manhattan Half Update

Jan20
2012 Leave a Comment Written by Frank

     The conditions for tomorrow’s Manhattan Half are not looking good.  According to Weather.com, my weather resource, “Periods of snow during the morning will transition to a light wintry mix in the afternoon,” it does not seem like ideal conditions for running or setting up a race for that matter.  Remember, NYRR is concerned not only for tomorrow’s racers but also for the employees and volunteers in Central Park for tomorrow’s race. 

     As of this moment the NYRR website says the following:

Snow Predicted for Manhattan Half

Currently, light snow is predicted for Saturday morning, beginning at about 3:00 a.m. and continuing throughout the running of the Manhattan Half-Marathon, with temperatures between 29F and 33F. As of now, no change in the status of the race is expected. NYRR is monitoring the conditions and will post any updates promptly. Entrants should dress for the conditions; water-resistant hats, gloves/mittens, and socks are recommended.

     Is it a surprise that conditions will be rough for tomorrow’s race?  Staging a race in January autimatically makes this a possibility.  In 2009 and 2011, the race was held in 13 degree weather. The icy conditions and steam coming off the runners looked more like the classic NFL Films footage of the 1967 Ice Bowl game between the Green Bay Packers and the Dallas Cowboys than a half marathon.

     If you are running tomorrow, I wish you luck and wish I could be running with you.  Hopefully the weather holds up so NYRR can get the race in.  Remember to use common sense.  The track might be icy so watch you footing, and remember to bring the cold-weather gear and a change of clothes.  Good luck to all of you!

 

Posted in Running - Tagged , , , ,

Slowly Coming Back to Life

Jan18
2012 Leave a Comment Written by Frank

     Fighting a stubborn cold for a week and a half has been frustrating.  Spending the past ten or so days where my most strenuous activity has been walking Chico.  Although Chico has enjoyed the longer walks it’s been nice to get a good sweat going. 

     I am signed up for a few of the races in my last post — the next one a 10 miler next Saturday.  With a little more than a week until the Race to the Brewery, it was time to push it a little to see if my body could handle it.  Last night I did an hour on the elliptical with no side effects.  I pushed a little harder tonight, with a one-hour treadmill run.  Starting at a steady pace and cranking Pink on my iPod, I covered just over six miles.  It felt great to sweat. 

30 Minute Club Days 17 and 18 – One hour on the elliptical machine on Day 17, One hour treadmill run.  Only 30 minutes a day is all it takes.

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Some Local Runs and Races

Jan18
2012 Leave a Comment Written by Frank

If you’re a local runner looking for something a little more exciting than a training run, I’ve posted a few of my favorite local runs and races.

January 21st – Manhattan Half Marathon- This Saturday’s Manhattan Half Marathon is capped — for a few weeks now.  The Manhattan Half is the first race in the NYRR 5-Borough Series.  At first, I was impressed at how quickly the race capped, but with further thought I shouldn’t have been.  With a serious community of runners in the tri-state area, the two laps of Central Park’s challenging hills, makes for a great training race for the spring marathons and triathlons.  More information on the Manhattan Half Marathon is available here.  http://www.nyrr.org/races/2012/hms/manhattan_reg.asp

January 28th – Sayville Running Company Ten Mile Run to the Brewery – This ten-mile race hosted by the Greater Long Island Running Club (GLIRC) starts at the Blue Point Brewing Company in Patchogue running away from the brewery, don’t worry you do come back, through the streets of Patchogue, Blue Point, Bayport and Sayville.  Whether you are looking for a 10-mile winter race or to “balance your love of running with your crippling addiction to alcohol, this is the race for you.”  Free beer and refreshments are available under a heated tent after the race.  More information on this race is available here.  http://glirc.org/

January 28th  -NYC RUNS Brrrrrooklyn Hot Chocolate 10K Race – For runners not wanting to trek out to Patchogue, how about Prospect Park?   This 10K race, the first race in NYC Runs Freeze & Fuhgeddaboudit four-race series, is slightly less than two loops of Prospect Park.  After the race you can sip hot chocolate in the souvenir mug given to all participants.  More information on the NYC RUNS Brrrrrooklyn Hot Chocolate 10K race can be found here.  https://www.nycruns.com

February 4th – NYCRUNS M-M-Manhattan Hot Chocolate 5K & 10K — Held in Riverside Park runners can opt for either a 5K distance (single loop) or 10K distance (double loop).  The 10am start time lets runners sleep in a little before the race.  Hot chocolate is offered to all runners before the race in the souvenir mug given to all participants.  More information on the NYC Runs M-M-Manhattan Hot Chocolate 5k & 10K races can be found here.  https://www.nycruns.com

February 4th – City Running Tours Brooklyn Brewery Run – For runners looking for a running tour instead of a race, this may be for you, a guided running tour of Willamsburgh (about 5 miles) with designated stops.  Runners get a brief tour of the Brooklyn Brewery, a bottle of Smart Water and a beer token good for one beer at the brewery.  The run starts and ends at the brewery and a bag check is available.  More information on the Brooklyn Brewery Run can be found here.  http://cityrunningtours.com/

February 5th – NYRR Gridiron Classic and Longest Football Throw Competition. Although the race capped this week, this is among NYRR’s most popular races.  Held every year on Super Bowl Sunday, this festive 4-miler offers runners a chance to try out their arm before the race.  Racers wear their team colors with pride many wearing football jerseys or full team uniforms.  NYRR wants to know how think will win Super Bowl XLIV by designating two lanes on the 102nd Street Transverse for each team participating in that night’s game.  Results are tabulated and posted on their website after the game.  One lane may be crowded if the Giants make it to the big game.  More information on the NYRR Gridiron Classic and Longest Football Throw Competition can be found here.  http://www.nyrr.org/races/2012/r0205x00.asp  

February 5th –The Alley Bowl – Are you looking for Super Bowl Sunday fun run? The Alley Bowl may be for you.  Held in Alley Pond Park, this three-person relay is open to teams of runners, joggers and walkers over 10 years of age.  Each runner runs a one-mile loop of the park tossing the football to the next runner who then runs the next mile loop.  Each team gets to keep the football.  This is a no-frills race, so no t-shirts will be given to participants, but there is a post-race tailgate party.  More information on the Alley Bowl can be found here.  http://www.apstriders.org/Alley%20Bowl%20II%20Application_2012.pdf

Posted in General Information, Queens Running, Running, Upcoming Races - Tagged , , , , , , , , , , , , , , , , , ,

A Time for Dreams

Jan16
2012 Leave a Comment Written by Frank

Quote of the Day “Prepare, Perform, Prevail…I love training” Chris Lemieszewski Personal Trainer

     Its mid January 16th it’s the season where dreams are born, during chilly training runs, on treadmills and during cross-training sessions.  Thoughts of the spring marathon or triathlon, or maybe setting a p.r. make it a little easier to run the extra mile, or do the extra set of crunches.

     Let’s be honest, winter training’s a drag, no one likes going out on a dark chilly morning, hopping from foot to foot as the watch synchs or looking out for black ice during a night run, but the hard miles pay off. 

30 Minute Club Days 15 and 16 – Although yesterday I didn’t make an entry Esther and I took Chico out for a 30 minute walk.  It was 19 degrees with a 4 degree wind chill, but we got our 30 minutes in.

      After three days of feeling crappy and walking Chico the extent of my physical activity, today I made it to the gym and did 45 minutes on the stationary bike.  Although the stationary bike is usually a warm up for me, it felt great to ride today.  Hopefully this is the start of bigger things.  30 minutes a day is all it takes.

Posted in 30 Minute Club, General Information - Tagged , , ,

Muevete Muevete

Jan15
2012 Leave a Comment Written by Frank

     When I started blogging, I wanted to motivate others through posts about races, rides and runs, as well as writing about those who motivate me. I’ve posted about Dana Casanave, a 29-year old mother of three who ran 54 marathons in 52 weeks to raise money for South African AIDS Orphans for the charity 25:40 and Dean Karnazes, the ultramarathon man.  Dean’s feats are legendary; they include running cross country from California to New York ala Forrest Gump, and running 50 marathons in all 50 States in 50 consecutive days.

     I’ve had friends and relatives tell me reading a blog post or seeing a picture or two posted on Facebook motivated them to sign up for a race.  I’m happy, I’ve achieved a goal and motivated others — sometimes I’m asked who motivates me.  Without missing a beat I tell them, Coach Leo. 

     Leo Perales is my Team Never Quit teammate.  I’ve posted about Coach Leo before, the three or four of you who read this blog may be rereading a few things (bear with me I promise there’s some new material in this in this post) I’m not rehashing the old stuff.

     Leo and his wife Linda are dear friends of my wife Esther and me.  A few years back they were bitten by the running bug together — and made every rookie mistake along the way.  We all make them.  Leo, Linda and Esther did their best to ease my growing pains, but I still made my mistakes — knowing they made the same mistakes eased the pain a bit.

     After a few seasons or running race after race in Central Park, we started looking for new challenges, Leo usually found them.  He introduced us to races like the Riverdale Ramble, and the Yonkers Half Marathon.  They were the kind of races that had us wondering, “what the hell” afterward.  He invited us and anyone else who was up for the challenge to run the Hook Half Marathon with him to celebrate his 50th Birthday.

     Six season of running took its toll on Leo — he’s had arthroscopic surgery on both knees, and a back that tightens up on him during races.  Running a marathon, without proper training is a bit scary, running one, on two bad knees and a back that could tighten up at 18 miles, is insane, but he did it. 

 

    Looking for a new challenge, he set his sights on a triathlon.  Last winter he signed up for the Nautica New York City Triathlon, found the Tri Latino Triathlon Club to train with and went to work.  The thing about Leo is, when he’s focused on something, he goes balls to the wall.  At 5am he was at the pool, perfecting his technique.  After work, it was group runs in Central Park, hitting the hills, hard.  On weekends it was long bike rides, with the group, learning how to shift gears to work smarter. 

     The winter’s hard work paid off — his thick frame became leaner, and he got faster.  At the beginning of last season, Linda or I took turns placing first or second among our team.  Before long Leo was caught up to both of us — then he passed us.  His aches and pains, sore knees and back didn’t bother him as much, it was like he was reborn.  A new bug bit him — the triathlon bug.

     Last summer, he signed up for three triathlons before the New York Triathlon, and improved with each of them.  After the New York Tri he signed up for a Westchester Toughman Half IronMan Triathlon.  A half ironman is a 1.2 mile swim, 56 miles on the bike and a 13.1 mile run.  He finished in 7:38:56. 

     When the season was over, his Tri Latino teammates named Leo their Rookie of the Year, a 51-year old rookie.  This winter he’s training for an Ironman Triathlon next summer.  While many of us are debating whether or not to skip the gym, he would have hit the pool in the morning and either ran on his lunch break at work or is going to a spin class after work.  Muevete Leo Muevete.

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