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30 Minute Club – Day 39

Feb08
2012 Leave a Comment Written by Frank

     Since my training has felt a little stale the past few days I decided to mix it up a bit, taking it indoors for some crosstraining.  Since many New Year’s Resolutions are gone and forgotten I figured we wouldn’t have a problem getting a machine. Meeting Esther at the gym we lifted weights, then focused on crunches and light stretching.

     After the stretching it was time for some cardio but instead the treadmill we opted for the elliptical machine.  The low-impact workout was exactly what my legs needed.  I did 60 minutes at a steady pace, enough to work up a good sweat but not going to hard.

     When your workouts get stale mixing things up a bit is the best way to keep things fresh.

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The Gridiron Classic

Feb08
2012 1 Comment Written by Frank

     Yes I said I was posting a race report for Sunday’s Gridiron Classic on Monday, I’m a few days late.  Sunday morning Esther and I were in Central Park for one of my favorite races on NYRR’s calendar, the Gridiron Classic.  

     The pre-game festivities for this four-miler, held for the past 21 years on Super Bowl Sunday includes cheerleaders, mascots and a longest football toss competition giving the race a light-hearted feel.  Over 6000 runners showed up many wearing their favorite team’s colors, although many showed up in Giants colors.

     I usually focus on speed work during short races, although with rubber legs 45 minutes of hard spinning from the Cycle for Survival event I participated in on Saturday, I didn’t know what to expect. 

     Many casual runners signed up for the race because the Giants were in the Super Bowl, this made for a rough day.  While I am the first person to encourage new runners to sign up for a race, it’s frustrating when they don’t observe the proper etiquette.  I spent the first mile slaloming in and out of slower runners and race walkers many who snuck into faster corrals than they should have signed up for.

     I know what I am, a middle of the pack runner, so I line up behind the elite and faster racers so I’m out of their way.  Continually running laterally around groups three and four wide yapping away like it was a Sunday stroll irritates me to no end.  Passing a pair of race walkers wearing jackets and walking at a casual pace infuriated me.  I had to run outside the orange pylons and off to course just to get forward motion.

     Running an 8:35 split for the first mile and an 8:07 second mile after the bottleneck opened up, and my legs were dragging.  The bridal path was split into two lanes, one for the Giants; the other for the Patriots, most of the racers opted for the former.

     Off the Bridal Path I pushed on to the last uphill in the low 90’s.  “Push on,” I told myself.  Knowing there would be no p.r. today, I could still work on technique.  I slowed my stride and pushed up the hill running an 8:52 split, knowing a nice downhill was waiting for the last mile.  Fighting the urge to open up too soon and gasping for air like a caught fish.  I took what my body gave me riding the downhill for the last mile for an 8:08 split finishing in 33:44.

     Although the Gridiron Classic is among my favorite races, Sunday’s race frustrated me.  I expected many casual runners, but the bottleneck at the beginning of the race was among the worst I’ve encountered.  Is there a better way to avoid such bottlenecks? 

Please send me a message of post a comment.  Let met know what you think.

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30 Minute Club – Days 37 and 38

Feb07
2012 Leave a Comment Written by Frank

     Yesterday morning I woke up sore with legs that felt like lead.  No I didn’t overdo it at Sunday Night’s Super Bowl party, it was the effect of my double header weekend.  The 45 minutes of spinning from Saturday’s Cycle for Survival Event and Sunday’s 4-mile Gridiron Classic took more of a toll than I thought they would.  I decided run at night, instead of the morning. 

     Still feeling sore at night, I settled in with Esther and watched The Voice,  yes it’s a guilty pleasure.  At 10 o’clock, I knew I wasn’t running but still had to get my day’s 30 minutes in.  Grabbing my coat and iPod I went out for a brisk walk covering 2.42 miles in 38 minutes.

     Today I didn’t want to run at all.  Feeling lazy and tired — and knowing most of it was in my head.  I fought “the voices”, while changing into running gear knowing I’d be fine once I started.  Not pushing too hard, I went out easy finding my rhythm as I went.  It’s amazing how you almost always feel better when you finish a run than before you start one.  I ran 34 minutes covering 3.76 miles.  Not bad for someone looking for an excuse to skip my run.

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30 Minute Club – Day 36

Feb05
2012 Leave a Comment Written by Frank

Esther wearing her Giants' colors with pride before this morning's Gridiron Classic

30 Minute Club – Day 36 — This morning Esther and I were in Central Park for NYRR’s Gridiron Classic.  It was a little chilly at the start of the race, but we warmed up quickly.  What do you expect, it’s the beginning of February.   I’m posting a race report tomorrow morning, but I wanted to make a quick entry. 

     As far tonight’s Super Bowl is concerned, I’m a Dallas Cowboys fan but since I’m a New Yorker, I’ll be rooting for the Giants, there is no doubt who Esther wants to win tonight.  For the 30 Minute Club, I ran a 4 mile race in 33:44.  What did you do today?  There is still plenty of time to get in a quick 30 minutes of something and finish well before kickoff.  What are you missing, a few more hours of pre-game shows or maybe some infomercials?

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Cycle for Survival

Feb04
2012 Leave a Comment Written by Frank

     This morning I was in Roslyn Long Island as part of Team Triple A as part of Cycle for Survival.  The event is an indoor relay-style spin class held mainly at Equinox fitness clubs and satellites locations worldwide raising money for Memorial Sloan-Kettering Cancer Center for research on rare cancers and more effective treatment options. 

     Being an active person I’m glad I was part of this event — I love all things active needing little encouragement to work up a good sweat.  Today I surrounded by like-mined individuals and teams — the room was full of them.  It wasn’t hard to get motivated, Equinox set up a huge room with spin bikes, energetic spin instructors, and loud pumping music.  Being surrounded by a room full giving their all made it hard to slow down when my legs got tired.

I haven’t been on a spin bike in months, and forgot what great workout spinning is.  Spinning is great cross-training for running, due to the changes in speed and intensity.  I rode my bike for 45 minutes and was drenched and had burning quads when I got off.  While the ride was a little rough, it was nothing compared to the ordeal faced by the cancer patients this event was set up to benefit.

If you would to donate to this worthy cause, please click on the link below:

 http://mskcc.convio.net/site/TR/CycleforSurvival/AG_Cycle_Event?px=2055484&pg=personal&fr_id=1602

30 Minute Club – Day 35 – 45 minutes of spinning for Cycle for Survival

Tired and Sweaty but glad I participated. © Cycle for Survival

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30 Minute Club – Days 33 and 34

Feb03
2012 Leave a Comment Written by Frank

     Last night I made a classic mistake after entering yesterday’s post — I got complacent.  Esther and I ate a light dinner and relaxed a bit before going out for a light run.  Needless to say, we settled in so much we didn’t run at all.

     It was 10 pm when I realized I hadn’t gotten my 30 minutes in. Grabbing my coat and iPod I was out the door for a brisk 2 mile walk lasting 36 minutes. Chico sat this one out. Finishing the walk, I realized, I could have run instead.

     Today I wasn’t making the same mistake.  How often do you get to go for a February evening run in 40 degree weather?  Wanting to save my legs for tomorrow’s Cycle for Survival, I decided on an easy run.  Catching a downhill on the second mile, I ran 3.55 miles in 31:31, I felt great when I finished. 

     This weekend is a busy one with Cycle for Survival tomorrow morning and the Gridiron Classic on Sunday.  I can’t wait

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Cycling for a Cause

Feb03
2012 Leave a Comment Written by Frank

     This is Super Bowl Weekend, and like many, I’ll be at a Super Bowl Party watching the Giants and the Patriots square off for the Lombardi trophy Sunday night, but I have a busy agenda before I get there.  Tomorrow morning I will be a member of Team Triple A pedaling away in Cycle for Survival. 

     Cycle for Survival is an indoor relay-style team cycling event raising money for the Memorial Sloan-Kettering Cancer Center in support of lifesaving research of rare cancers.  When a friend asked me to participate in this event few weeks ago, I immediately said yes.  I am aware of the excellent work done at Memorial Sloan-Kettering firsthand — my mom is a breast cancer survivor. 

     Tomorrow morning I will be one of 10,000 riders participating in Cycle 2012 in major cities like New York City, Chicago, Long Island, San Francisco, Los Angeles, Washington, D.C. working up a sweat for a good cause.  We all know someone who has had cancer or has had cancer effect a family member.  In five years Cycle for Survival has raised more than $nine million and has funded 25 clinical trials and research studies.  Like I said earlier it’s for a good cause.

     So here is where I get on my soapbox.  I know times are tough and money is tight, but I do believe in the cause and ask, my readers, all six of you to consider clicking on the link below and donating anything you can.  Thank you in advance.

 http://mskcc.convio.net/site/TR/CycleforSurvival/AG_Cycle_Event?px=2055484&pg=personal&fr_id=1602

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30 Minute Club – First Month Down

Feb02
2012 Leave a Comment Written by Frank

     Happy Groundhog Day!  I can’t believe it’s already February 2nd.  It seems like yesterday I was posting about my goals, I don’t like the word resolutions, for the New Year.  One of my goals was consistency so I decided to try John Bingham’s motivational 100 Day Challenge where the goal is to complete 30 minutes of activity for 100 straight days. 

     On January 2nd I renamed the challenge, The 30 Minute Club, when my wife Esther posted about it on Facebook, stating “we could call ourselves The 30 Minute Club.” I liked the name, renamed the challenge and got busy.  During the month of January, I completed 37 activities covering 92 miles. 

     My activities included two races, a few training runs and some cross training.  Catching a winter cold slowed my training a little, but didn’t keep me from my daily 30 minute goal — I found alternatives.  My dog Chico benefitted from almost 20 miles worth of walks, other nights Esther and I went out for a brisk walk.

     There were nights, when I was out at 10pm or later, because I hadn’t completed my day’s.  After three weeks the activities became a habit — the good kind.  I posted about the day’s activity, tacked onto posts or recapped several days worth of activities, recording the daily 30 minutes, I’m continuing now for consistency.

30 Minute Club Days – 29, 30, 31 and 32- Sunday afternoon, Esther and I went out for a 4-mile recovery run running at an easy pace, we were out for 45 minutes for Day 29.  Monday, Esther and I were out again running another 4-miler but we upped the intensity running on the Alley Pond Bike Path, I was out for on the hills for 42 minutes on Day 30.  It was over 50 degrees when I ran a local 3.6 mile loop for Day 31, closing out January with a 32-minute run.  Yesterday on Day 32, I gave my legs a break takingChico out for an easy way.  We covered over 1.5 miles in 41:15.

I haven’t gotten my 30 minutes in today, so I’ll be tacking today’s activity onto tomorrow’s post.

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Upcoming Runs and Races

Jan30
2012 Leave a Comment Written by Frank

     For local runners wanting more than training run, here are a few of my local runs and races.

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 5th –The Alley Bowl – Are you looking for Super Bowl Sunday fun run? NYRR’s Gridiron Classic has capped but 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.  If you can put together a three-person team, signup anyway, they are accepting free agents and putting together teams with the stragglers.  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

February 11th – Cupid’s Chase 5K — Be part of the largest charity 5K race benefitting people with disabilities.  Cupid’s Chase is a 5K run taking place in 25 cities throughout 10 states on the same day at the same time.  Organized by Community Options Inc this 5K run is branded as a fundraiser developing community-based homes and employment supports for people with disabilities.  The race is being held at Hudson River Park, Charles Street Pier.  Same day registration starts at 8am and the starts at 10am.  For more information on this race can be found here. http://www.comop.org/cupidschase/index.html

February 12th — Valentine’s 5K — Held in Prospect Park by the Brooklyn Road Runner’s Club, this race is the second race in NYC Runs Freeze and Fugheddaboudit Series.  Runners can enter as individuals or as couples.  More information can be found here.  https://www.nycruns.com/index.php?option=com_dtregister&Itemid=361&eventId=59&controller=event&task=individualRegister

February 18th — Cold Feat 10K — This 10K trail race may be worth the trek to Staten Island.  Starting on the rolling hills of the LaTourette Golf Course and continuing along the Greenbelt’s trail this race course follows trails on uneven terrain.  Runners are advised this can be a little treacherous at times.  If winter conditions kick up a snow shoe and cross country ski category may be added.  More information can be found here.  http://www.nyara.org/nyara_races/annual/nyara-cold-feat-10k.php

February 19th — The Cherry Tree 10 Miler and Three Person Relay — Organized by the Prospect Park Track Club this is the 14th year for this “Race for the Hardcore.”  Having run this race twice, I can personally say the three loops of Prospect Park in February lives up to its billing.  It is an excellent training race for runners training for a spring marathon or triathlon.  If you’re not up for the 10 miler, try the three-person relay.  More information on this race can be found here http://www.pptc.org/pptc_cherry_tree_2009.php  or  https://www.nycruns.com/index.php?option=com_dtregister&Itemid=361&eventId=57&controller=event&task=individualRegister

 

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The Run to the Brewery

Jan29
2012 Leave a Comment Written by Frank

My Bib

     Yesterday morning I trekked to Eastern Long Island for the Sayville Running Company 10 Mile Run to the Brewery Race.  When the Manhattan Half capped in mid December, I searched for training races, 10 miles or longer.  I found this race on the Greater Long Island Running Club, (GLIRC) website and NYC Runs, what a pleasant surprise this race turned out to be.

     The Run to the Brewery has been run for several years as a free race.  Last year the Sayville Running Company and Blue Point Brewing Company came onboard as sponsors for this 10 mile race, and many are happy they did.  The race is a great local race benefiting two great local causes, BULA, Better Life of Understanding in Africa supporting the efforts to improve educational opportunities of African children living in poverty and the Greater Sayville Food Pantry.

     Knowing very little about this race other distance and the causes, I was a little nervous about it, until a Facebook friend assured me it was a very flat, fast out and back 10 mile race through Patchogue, Bayville and Sayville.  The weather behaved it was 32 degrees and at race time, not as warm as Friday, but great conditions for a January race. 

     The race drew a diverse crowd of serious Suffolk County Runners looking for a great training race, middle of the packers like myself, as well sd runners from groups like the North Brooklyn Runners, making the trip to Patchogue for a 10-mile training race.  While taking pre-race pictures, I started worrying because the butterflies, my usual pre-race nerves, were not swirling.  Not a good sign, when I race without butterflies, I usually do poorly.

     My pre-race goal was to run 1:30:00, meaning I had to run 9 minute splits — I wasn’t sure I had it in me considering my uneven training.  Right away I got off to a bad start, getting caught in the initial bottleneck and then almost dropping my iPod.  I was able to reclip (is that a word) my iPod to my shirt, but was only able get one earbud in.  “Stop whining and keep moving Frank,” I said to myself.

 

This 50 year old mother of four shows off one of her reasons for running.

    Starting out with 8:46 and 8:33 splits for the first two miles I was running the pace I wanted.  Then the voices started.  By voices, I’m not talking about the singing competition on NBC, I’m mean the annoying voice swirling in your head, questioning your conditioning or the logic of running a 10 miler or raising doubt on that day’s race — the voices and I battled for 8 miles yesterday.Finding a pack running the pace I wanted to keep, between 8:30 and 8:45, I stayed with them, as long as I could.  Running splits of 8:34, 8:39 and 8:43 bringing me to the turnaround at the halfway point.  Hold it together Frank. 

     The second half was spent holding pace and battling the voices.  Although my legs felt good, I kept telling myself, “Don’t you dare walk Frank.” Running splits of 8:45, 8:55 and 8:51 for miles 6, 7 and 8, I was slowing down, but still on pace to run at the 1:30 I wanted.

Runners checking their final results

     With two miles left, my mantra became, “Don’t walk Frank.”  I got an energy boost, cheering fading runners on.  “We’ve got this, I told them,” and let’s finish up and grab a cold one,” while giving them a thumbs up. 

 

Enjoying some of Blue Point's Finest after the race

    Checking my watch at the 9-mile marker, it said 1:19:25.  “Hold it together you’re almost there,” I took the final turn on River Avenue and kept moving, one foot in front of the other, like I’ve told so many others.  Seeing the finish line, I glanced at my watch and thought — I can finish in under 1:28 and took off.  I was greeted at race’s end by the flashes of two photographer’s cameras and a group of runners holding cups of beer, finishing in 1:27:50.

     Changing out of my sweaty race gear, I headed to the post-race festivities. A heated tent was set up offering the usual post-race fare of bagels, and other carby sweets as well as trays of pasta plenty of free Blue Point beer for those preferring liquid carbs.  Many enjoyed the mild weather and lively atmosphere.  All in all it was a good day.

 

 

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