Monday Member Spotlight Time!

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Our Member Spotlights Bassem Reaches “50” Days On His Run Streak

In continuing with our We Are NYC Running Club member spotlight, our next awesome member is one of our more vocal, motivated, and loveable members. Bassem has been a long time runner and has logged well over 60 races just with New York Road Runners alone. Three of those races have been the New York City Marathon. In 2018 he opted not to run the NYC Marathon and focused on the Philadelphia Marathon instead. It resulted in him running a personal record of 3:49:22 after having a previous record of 4:52 in NYC! An outstanding PR of over an hour, but what makes this even more fantastic, is that Bassem just turned a young 50 years old!

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Bassem Last Month At The Joe K. 10k

Realizing his accomplishment this year, Bassem now has his eyes set on qualifying for the Boston Marathon. He would have to knock off another 25 minutes on his marathon time but he says there is something different now about his training. As noted earlier, Bassem is a long time runner, but this year he has seen improvement thanks to the support that he has received from his “We Are NYC Running Club” members. He points at the motivation factor as well as accountability being a huge boost to his training. While his pursuit of the Boston Marathon is currently a long term goal, his short term goal is to keep his current run streak alive. A couple of months ago when he turned 50 years old, Bassem decided to start a “run streak” where he runs at least one mile each day. Last week during one of our weekly group runs, Bassem reached 50 days on that streak and doesn’t plan to stop any time soon! How long can Bassem go? We shall see!

Seeing how much the club has given him this past year, Bassem is always willing to give back. At group runs and on race days, Bassem is always willing to give runners advice based on his past experiences. Whether it may be about running apparel, nutrition or race logistics, you can count on Bassem to give you his words of wisdom.

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Bassem (on the right) With His Vuvuzuela @ The Fred Lebow Half Marathon!

Bassem doesn’t stop there either in supporting his running club teammates. Coming out and cheering with the club as part of our infamous cheer squads is something Bassem enjoys doing. If you have run any races in Central Park recently, you may be familiar with the loud echoing sound of a “vuvuzuela”! Yup – one of those vuvuzuelas is likely Basem!

His energy and dedication to the club make him a clear candidate for today’s spotlight and he is just another reason that We Are NYC Running Club continues to thrive today!

We will leave you with some words from Mr. Vuvuzuela aka Run Streak Man, aka Ragnar Guy aka Boston Marathon hopefully, aka BASSEM!

 

NEW FEATURE – Monday Member Spotlight

Cheryl crushing the 2018 TCS NYC marathon this past November!

Good Morning Running Community!

Over the past (almost) year, We Are NYC Running Club has grown tremendously and with over 450 active members worldwide sometimes it’s hard to keep track of who is up to what. So to assist with keeping up to date with our members, we’ve decided that starting in 2019, we would introduce one outstanding member per week to showcase who they are and why they are such a great teammate.

It is our honor and privilege to introduce the first ever Member Spotlight: Cheryl F. (IG: @cfriscia). 

Cheryl has been such a supportive and compassionate member from the day she joined the club. She puts 110% into everything she does whether it’s encouraging her teammates during group runs or organizing a Cross Fit class for the club. Cheryl is committed to taking We Are NYC Running Club to the next level.

Cheryl is a survivor of stage 3 kidney disease. With her kidneys failing in 2014, she was hospitalized and underwent two years of intense treatment. While she avoided a transplant, she has come back to full health thanks in part to a complete diet change and lots of exercise. In April she celebrated her full recovery with our running club by running the UAE Healthy Kidney 10K.

With the arrival of her first grandchild and watching her son get married, Cheryl experienced it all this past year! She capped off a triumphant year by running and completing her first marathon, the TCS NYC Marathon, and her teammates were there cheering her on all across Manhattan!

When Cheryl sets goals, she hits them! Check out some highlights on Cheryl and hear what other members had to say about her character and impact she’s had on the club! We can’t wait to see what 2019 has in store for you, Cheryl! Thank you for being the personable, driven, and kind member that you are!

Here are some member messages about Cheryl!

Some kind words on Cheryl from teammate Derek S.!

More kind words from teammate and good friend Rosa S.

A big thank you to our teammate Casey (IG: @caseyalexandrafit ) for her work on this!

Be on the lookout every Monday for our latest Member Spotlight!

Happy running to you all!

Cheryl holding her newborn grandson earlier this year!

 

 

Upcoming Races In September!

These guys just want to race!

September is here and for those running the 2018 NYC Marathon, their training is in full effect. However for those not running the Marathon, maybe they want to try their hand at some races? Here is a nice list provided to us by a running friend of our, Roy. If you know of a race that you would like to add to this list please reach out to Roy at runnerinchief@gmail.com ! Enjoy the list and happy racing! We should be coming out with a similar list for the month of October in the near future as well!

SEPTEMBER 15, 2018

*NYCRUNS GO NUTS FOR DONUTS 5K

Location: Roosevelt Island, New York

Time: 09:00am start

Info: https://nycruns.com/races/?race=nycruns-go-nuts-for-donuts-5k–10k

*NYRR Fun Run: Bagel Run (4 miles)*

Location: NYRR Run Center featuring the NB Run Hub (320 West 57th StreetNew York, NY 10019)

Time: 9:00am – 10:00am (Race is free!)

Info: https://www.eventbrite.com/e/nyrr-fun-run-bagel-run-tickets-48337460646?aff=ebdssbdestsearch

*The Triboro Adventure Tour Half Marathon*

Location: 2919 24th Ave, Astoria, NY US 11102

Time: 5:00pm – 8:00pm ($75 Race fee)

Info: Each Finisher who completes the race by being properly counted at every checkpoint will be awarded a Personalized 6″ Custom Trophy to commemorate their journey!

There will be water/sports drink and snacks at the start/finish line area. Please be sure to load up for the trip as the checkpoints will only be able to provide minimal supplies. ”

https://runsignup.com/Race/NY/Astoria/TheTriboroAdventureTourHalfMarathon

*The Color Run New York City – 5k race*

Location: Citi Field 123-01 Roosevelt Ave New York, NY  11368

Time: 9:00am

Info: https://www.active.com/new-york-ny/running/distance-running/the-color-run-new-york-city-9-15-18-2018?int=72-3-A11

NYC Color Run Takes Place September 15th!

*12th Annual Woodlawn Run for a Cause – 5k Race*

Location: St. Mark’s Church, 7 St. Marks Place Yonkers, NY  10704

Time: 10:00am

Info: https://sites.google.com/site/woodlawnrunforacause/home

*13th Annual Run for Your Life*

Location: 20 Randall’s Island Park, New York, NY 10035

Time: 9:30am Kids run / 10:00am Walk / 10:30am 5k run

Info: Kids 12 and under free

https://odysseyhousenyc.org/event/opioid-recovery-run-2018/

SEPTEMBER 16, 2018

*NYRR TCS New York City Marathon Training Series 18M (sold out)*

Location: Central Park, Manhattan

Time: 7:00am

Info: https://www.nyrr.org/races-and-events/2018/tcs-new-york-city-marathon-training-series-18m

*POLICE OFFICER CHRIS HOBAN 5MILE RUN AND 5K*

Location: Xaverian High School, 7100 Shore Road, Bay Ridge, Brooklyn, NY

Time: 10:30am

https://www.xaverian.org/page/alumni/events/po-hoban-80-memorial-run-

*NYRR Kurt Steiner Cross Country (5K)*

Location: Van Cortlandt Park, The Bronx

Time: 11:30am

Info: https://www.nyrr.org/races-and-events/2018/nyrr-kurt-steiner-cross-country-5k

*The Prospect Park 10k!*

Locaiton: Prospect Park, 15 Prospect Park West Center Drive, Brooklyn, NY 11215

Time: 10:00am

Info: https://www.active.com/brooklyn-ny/running/distance-running-races/prospect-park-10k-2018

*Imagine Academy for Autism Fun Run 5K*

Location: Marine Park Brooklyn, E. 32nd St. and Avenue S, Brooklyn NY

Time: 10:00am

Info: https://www.elitefeats.com/upcoming-detail.asp?ID=536

*Newport Liberty Half Marathon*

Location: Newport, Jersey City, NJ

Time: 8:30am

Info: https://runsignup.com/Race/NJ/JerseyCity/NewportHalf

SEPTEMBER 22, 2018

Never run a cross country race? Here’s your chance!

*Front Runners New York Cross Country 5K*

Location: Tortoise & Hare Sculpture, Van Cortlandt Park, Bronx NY

Tome: 10:30am

Info: https://www.elitefeats.com/upcoming-detail.asp?ID=539

*2018 New York City Undy RunWalk 5K, 1M Kids Run*

Location: Firefighters Field, 425 Main Street, Roosevelt Island, New York

Time: 9:00am 5k / 9:10am – 1mile

Info: https://www.ccalliance.org/events/2018-New-York-City-Undy-Runwalk

*Westchester Medical Central Trauma Mud Run*

Location: Westchester Medical Center, 100 Woods Road, Valhalla, New York

Time: 8:30am / Kids Dash 10:00am

Info: “The Kids’ Dash course will be shorter and less challenging than the adult course, but just as muddy!” http://events.westchestermedicalcenter.com/site/TR?fr_id=1240&pg=entry

*Northwell Health Great South Bay Run (13.1M, 10K, 5K Family Fun Run/Walk)*

Location: Bay Shore, Long Island, NY

Time: 7:30am – Half Marathon / 7:45am – 10k / 8:00am – 5k run, walk

Info: https://runsignup.com/Race/NY/BayShore/GreatSouthBayRun

*Music That Heals Half Marathon*

Location:  Beach 102nd Street and Boardwalk, Rockaway beach, NY  11694

Time: 7:30am

Info: https://www.active.com/rockaway-beach-ny/running/distance-running-races/music-that-heals-half-marathon-2018?int=

*La Cima Back to School 5K Color Run/Walk*

Location: La Cima Elementary Charter School, 800 Gates Ave Brooklyn, NY  1122

Time: 9:00am

Info: http://www.lacimacharterschool.org/?DivisionID=23260

*Sacred Heart Academy 5K*

Location: Sacred Heart Academy, 47 Cathedral Ave, Hempstead NY

Time: 9:00am

Info: https://www.elitefeats.com/upcoming-detail.asp?ID=551

*Federation of Organization 5k Run/Walk, Kids, Pee Wee*

Location: Eisenhower Park, Field House, Parking Field 2, East Meadow, NY

Time: 8:00am

Info: https://runsignup.com/Race/NY/EastMeadow/FederationofOrganization5k

*Sunset Marathon NYC (Half Marathon)*

Location: Prospect Park, 153 East Dr Brooklyn, NY  11225

Times:

8:00am / 8:30am / 9:00am – Half Marathon Waves

9:30am / 10:00am / 10:30am – 10k Waves

10:30am / 11:00am / 11:30am – 5k Waves

Info: https://www.active.com/brooklyn-ny/running/distance-running-races/sunset-marathon-nyc-2018-47184895?int=

SEPTEMBER 23, 2018

*Barry & Florence Friedberg JCC 5K Run For A Cause*

Location: 15 Neil Ct., Oceanside NY

Time: 8:00AM

Info: https://www.elitefeats.com/upcoming-detail.asp?ID=531

*Sri Chinmoy 5K & 10K*

Location: Alley Pond Park, Queens

Time: 10:00am

Info: ” The course is 99.5% paved, with two very short sections across gravel/dirt. Full disclosure: this course does have hills! ”

https://us.srichinmoyraces.org/5k-10k-alley-pond

SEPTEMBER 29, 2018

*Bubble Run Long Island*

Location: Jones Beach Ampitheatre, 1000 Ocean Parkway, Wantagh

Time: Various starts (see info)

Info: http://bubblerun.com/upcoming-locations/long-island-ny/

*5K Race for Freedom Run/Walk*

Location: Flushing Meadows Corona Park, Meadowlark Circle Queens, NY  11375

Time: 9:00am

Info: https://lifewaynetwork.org/lifeway-events/

*NYC Runs Governors Island 5k & 10k*

Location: Governors Island, New York

Time: 9:00AM

Info: https://nycruns.com/races/?race=nycruns-squirrel-stampede-at-governors-island-5k–10k

*Smithtown Running of the Bull 5K*

Location: New York Avenue School, 26 New York Ave, Smithtown NY

Time: 9:00AM

Info: https://www.elitefeats.com/upcoming-detail.asp?ID=530

*The Inaugural New Yorker Run (Half Marathon 13.1M)*

Location: Riverside Park, 108th St. and Riverside Dr., New York, N.Y.

Time: 9:00am

Info: http://www.citytri.com/the-new-yorker-run

*Bethpage Federal Credit Union Ocean to Sound 50 Mile Relay*

Location: Jones Beach State Park, 1 Ocean Parkway, Wantagh, NY US 11793

Time: 8:00am

Info: Teams of eight runners each will traverse a scenic course through the rolling countryside of beautiful Long Island. Each participant will run between five and seven miles. https://runsignup.com/Race/NY/Wantagh/OceantoSound50MileRelay

*4th Annual Sunnyside Post Mile*

Location: Torsney Playground, Sunnyside Queens

Time: 10:00am / 10:45am – Kids run

Info: https://raceroster.com/events/2018/19147/4th-annual-sunnyside-post-mile

SEPTEMBER 30, 2018

*Tanger Fit 5K (Run/Walk)*

Location: Tanger Outlets 152 The Arches Circle,  Deer Park NY

Time: 8:30am

Info: Finisher Medal https://www.tangeroutlet.com/race

The NYRR Bronx 10 Miler is back for another year!

*New Balance Bronx 10 Mile Run*

Location: Yankee Stadium, Bronx NYC

Time: 8:00am

Info:  https://www.nyrr.org/races-and-events/2018/new-balance-bronx-10-mile

*Catch A Cure 5K Run*

Location: Beach 102nd Street and Boardwalk, Rockaway beach, NY  11694

Time: 9:00am

Info: Finisher Medal https://www.active.com/rockaway-beach-ny/running/distance-running-races/catch-a-cure-a-family-5k-fun-run-2018?int=

*Domestic Harmony Foundation 5K (Run / Walk)*

Location: Peach & Pear Picnic Area: Parking Field #2, Eisenhower Park: 1899 Hempstead Tpke, East Meadow NY

Time: 10:30am

Info: https://www.elitefeats.com/upcoming-detail.asp?ID=568

*Friends of Montfort 5k Run / Walk, for the Education of Deaf Children in Haiti)*

Location: Hempstead Lake State Park, Parking Lot Field #1, Eagle Ave, West Hempstead , NY US 11552

Time: 10:00am

Info:https://runsignup.com/Race/Events/NY/WestHempstead/FriendsofMontfortFundraiser5kRunWalk

*2018 Tunnel to Towers 5K Run & Walk *

Location: Ikea Parking Lot 9 Red Hook Brooklyn, 1 Beard St, Brooklyn, NY 11231

Time: 9:30am

Info: https://www.eventbrite.com/e/2018-tunnel-to-towers-5k-run-walk-new-york-city-registration-46069410848?aff=ebdssbdestsearch

OCTOBER RACES WILL BE POSTED SOON!!

Tidbits & Insights For Saturday’s Popular Brooklyn Half Marathon!

Well New York City, this weekend BROOKLYN takes center stage!

This Saturday May 19th New York Road Runners will be hosting the largest half marathon in North America when 27,000 runners are expected to be set loose onto the streets of Brooklyn to wind up on the boardwalk at historic Coney Island! Its time for the Popular Brooklyn Half Marathon!

Getting into the race can be a task as this year’s race was SOLD OUT in just a few hours! So if you got in and will be one of the 27,000 participants – congratulations! However now you have to run this race and here you are in the home stretch of preparations. No worries, I’m going to try and help you out!

BIB PICK UP & EXPO

The Brooklyn Half Marathon Expo is set up and ready to go! (photo credit – NYRR)

Unlike most NYRR runs, you won’t be able to pick up your bib at the NYRR Run center. That’s ok though! This pickup will be a lot more fun. The Brooklyn Half Marathon Expo is where you will have to pick up your bib and you might as well give yourself some extra time when you are there because there is much more to do than just pickup your race bib!The expo is open Wednesday thru Friday from 12pm – 10pm in Brooklyn Bridge Park – Pier 2. In addition to picking up your bib there will be tons of merchandise on sale, live music, food trucks selling their fare, course strategy tips from NYRR coaches and one hell of a view of the Manhattan skyline! The expo is outdoors so come on out and enjoy yourself in the NYC open air!

Whatever you decide to do at the Half Marathon Expo just make sure you get there because that is the only way for you to obtain your bib! Unlike other NYRR races, you won’t be able to pick up your bib the morning of race day! If you can’t make it you can assign someone as your proxy for pickup. They will need your race confirmation form, which you should be able to get from your race profile and a copy of a legal form of identification.

TRANSPORTATION TO AND FROM

With the Brooklyn Half starting at the Brooklyn Museum and ending at Coney Island, public transportation is really the only way to get to and from the race. Keep in mind however that it will be Saturday morning and the subways tend to alter service on a lot of subway lines. Be prepared to get up very early and plan for a long commute if you are going go the race from any where other than Brooklyn. The 4 or the 5 trains are your best bet. Depending on which wave you are in will dictate which subway stop to get off at. Wave 1 runners should get off at the “Franklin Avenue subway station“. Wave 2 runners should get off at the “Grand Army Plaza Station“. The the subway stop and where they are relative to the starting corrals is in the map below which has been provided by New York Road Runners.

Map of the starting area! Photo courtesy of NYRR

In order to verify that the subway nearest you is running on Saturday morning, or if you want to see how often it will be running at an early time of day, I highly suggest using the MTA Trip Planner website . The website allows you to set your starting point as well as your destination and it will give you the best subway route to get you to your destination This trip planner will tell you of any interruption in service on Saturday morning and will also give you the approximate time when your train will be arriving. I have used it before and have found it to be very reliable.

Additionally, folks travelling from Queens or Long Island might want to consider using the Long Island Railroad as an option to get to the start. The Atlantic Terminal railroad station is not too far from the start area. There is a 5:31AM train leaving Jamaica and arriving at Altantic Terminal at 5:51 for wave 1 runners. Then there is a 6:18AM train arriving at 6:39 for wave 2 runners.

As for cabs and Ubers of course they are an option but be ready to jump out of them blocks from the entrance to your corral as traffic is sure to build in the surrounding blocks to the corral entrances. Adding to the potential delays is the real possibility of rain for that day. Be prepared for slower traffic as a result of this. As with public transportation, factor in some extra time into your cab ride just to play it safe.

Finally do you insist on driving and having your car at the finish line? I highly suggest against it! In years past NYRR has had access to the New York Aquarium Parking lot. Not this year. As for the MCU Park parking lot? That lot is off limits because it will be the bag check are to pick up your bags after the race. Outside of local street parking, realistically, there is no where reliable to park by the finish line or even the starting line for that matter. But if you insist on driving, consider parking near the Barclays Center as there are plenty of garages there and the streets should be open in this area as the race does not pass thru that section of Brooklyn. The start line is about a 10-15 minute walk from Barclays center and the train ride after the race from the finish area is about a 30 minute ride. In my opinion if you don’t want to risk getting on public transportation, this might be your best bet!

STARTING TIMES, BAG CHECK & SECURITY

So all the scrambling to get to the starting area via different forms of transportation but what time do we have to be there? See the infographic below brought to you once again from the good folks at NYRR.

Infographic showing important times that you should know for race day! Courtesy of NYRR!

Oh yes – some of the times listed for wave 1 are EARLY but don’t think they are lenient on them just because they are early. For example the bag check closing at 6:10am is a big deal. Why? Since the finish line is no where near the start, all bags are transported to the finish line. If you are in wave 1 and you don’t check your bag in by 6:10am, the vehicles transporting your bag will likely be long gone shortly after 6:10am. Of course you can check your bags in with the wave 2 folks but those vehicles may not get to the finish and be set up for drop off until later. For those that are considering not dealing with bag checking, as of the writing of this blog, race day is calling for a 90% chance of rain. With these odds, we are likely going to get wet. I would personally want to change into a dry set of clothes at the end of the race, but hey, that’s just me!

As for corral closing time, if your corral closes, you will likely be sent to the last corral in your wave. If you weren’t assigned anywhere near the last corral, this may put you into a frustrating position of having to weave in and out of runners that may not be running at your pace.

Therefore it’s important to note the times and factor in extra traveling time so that you have enough time to meet all of the suggested checkpoints above. Be reminded that after you check your bag in, you will have to go thru a security check point similar to that at an airport that requires you to empty your phones and metallic objects into a bin and then walk thru a metal detector. Many folks don’t realize how much you will have to do before you enter your corral.

So to summarize, your commute, bag checking and security checks all have to be factored into your morning in order for you to make it to your corral in time. Oh and then you have to run 13.1 miles! (lol),

COURSE STRATEGY

Members of We Run NYC Running Club at the start of their BK Half Trial Run!

So you nailed your commute, had a great breakfast, mastered bag checking and security and now you are finally in your corral. Now what?? Relax and smile like the folks in the picture above. Why are they smiling? Well, myself, along with about 40 other awesome runners who for the most part are members of We Run NYC Running Club took a test run of the course a couple of weeks back. Here’s how I saw the course on that delightful day!

Miles 1-4: The first mile for the most part is down hill as you ascend down Washington Avenue. WARNING! Resist the temptation to fly in this mile as it is only mile 1! As you loop around Empire Blvd to come up Flatbush Avenue, you might recognize this stretch if you ran the United NYC Half Marathon. This stretch of Flatbush Avenue is the area where the starting corrals were located for the United NYC Half. This stretch takes you up a slow hill that will bring to the end of mile one. You will then come to Grand Army Plaza where you will circle the plaza and go back down Flatbush avenue the same way you came up it before. So that uphill you climbed in mile 1, you will be going down the hill as you begin your 2nd mile. But once again, hold back on the speed! The toughest part is yet to come! From here you will run on the perimeter of the park until you enter Prospect part just before the 4 mile marker.

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A beautiful running park, Propsect Park will bring you the toughest hills of the race!

Miles 5-7: These 3 miles are entirely within Prospect Park. The park itself is a beautiful oasis in the middle of Brooklyn. But beauty may not impress upon you during the race because the miles within the park are where your hardest work will be done! I am just going to say it – mile 5 is almost entirely uphill. There may be 2 small declines but you are climbing in elevation for the entire mile. This is why I mentioned to hold back on the throttle when you ran those down hills in the first 3 miles. But at the end you know yourself best. If you are a hill runner and haven’t run hard in the race up until this point, then go for it! If you tend to despise hills, then take a mulligan in mile 5, get thru it and look ahead to mile 6 because this is where the party begins for most. Mile 6 will take you down a gradual hill after which you will wrap around the west end of the park on your way to exiting the park at the end of mile 7. Once out of the park, you will hang a left and run onto Ocean Parkway who will be your friend for the next 6 miles!

Miles 8-13: These miles are why people love the Brooklyn Half Marathon! With the exception of going under an over pass and having to climb back up to street level on a couple of occasions, you won’t see a hill the rest of the way. This stretch of the race will take you straight down Ocean Parkway where a lot of local residents will be cheering you along the way. The only intriguing section I find about Ocean Parkway is around the 11 mile marker. Right around Ave W, the road hooks slightly right and when it does, you can finally see the end of Ocean Parkway for the first time. Here is where some runners will make a decision. At this point, you only have about 2 miles to go in the race. You can go for it and hit those final two miles hard if you have the endurance to do so. Alternatively, you may not want to allow yourself to pick up the pace if you can’t hold that pace for two miles. Either way, you can smell the finish line. As you cross under the Belt Parkway, you will be a mile from the finish. Coney Island will start to come into view. At the 20k marker you will leave Ocean Parkway for Shore Road which you will take until you see the historic Cyclone Roller Coaster where you will make a left and head to the boardwalk for that last 0.1 miles.

POST RACE FESTIVITIES AND OTHER AMENITIES

BKHalfFinish

Theres something about crushing 13.1 miles and finishing on the boardwalk at Coney Island!

Congratulations – you made it! Once you have crossed the finish line in front of Tom’s of Coney Island, your personal celebration is just beginning. The post race walk off will lead you down the boardwalk just past MCU Park, home of the Brooklyn Cyclones. The walk will lead you into the parking lot of MCU Park, where you will retrieve your checked bags, assuming you checked one in. Either way once you are done with the bag check area, NYRR has some post race festivities inside of MCU Park which you will be able to access directly from the parking lot area. If rain did fall and you are looking to get into those dry clothes I recommended bringing earlier, kudos to you for packing them and rest assured that you will be able to do so once inside MCU Park.

Once you are done with your day at the race, NYRR members can have their medals engraved at the NYRR Run Center! You can head there right after your race as they will be engraving from 11:00am – 5:00pm on race day! Too tired or don’t feel like heading back to Manhattan after the race? No problem. Engraving will also be done on Sunday May 20 from 10:00am – 5:00pm and finally on Monday May 21 from 12:00pm – 7:00pm.

In closing, this course is a fast course and has been known to produce a lot of personal records. You can nail your training for this race however if you don’t plan your logistics right, you may end up stressing yourself out prior to the race and it may derail your potentially strong results. However if you plan correctly, you could walk away with not only a personal record but one hell of a great day running the street of Brooklyn!

Good luck to all of the runners running the Popular Brooklyn Half Marathon on Saturday!

If you found this information helpful, follow me on twitter @catrunsnyc or on Instagram @catrunsnyc_2018. 
Looking for a fun group to workout with and run with? Look no further than my fellow teammates at We Run NYC Running Club!  Look for them as well on social media: Twitter: @WeRunNYCRC or on Instagram: @WeRunNYCRC .

Trial Run Of The Brooklyn Half Course!

My friends! We are less than 3 weeks from the NYRR Popular Brooklyn half marathon! This race came pretty fast but I’ve seen many of you getting at it with all of your training runs!

 

This Saturday, May 5th, 2018, I will be having a trial run of the course with members of the Popular Brooklyn Half Marathon Facebook Group that I host . The trial run is as it sounds – a practice run of the entire course- yup 13.1 miles this Saturday morning! The trial run is free and everyone is welcome to join!

*MEET UP SPOT🏛️🏛️

As this is a trial run of the course, I would like everyone to meet up at Brooklyn Museum (200 Eastern Parkway, Brooklyn, NY 11238) at 7:45am! Please do not be late!

Yes thats nice and early in the morning but keep in mind, the actual starts at 7:00am on race day anyways! This gives you a chance to wake up early and practice your routine and route to the start line!

*TRANSPORTATION TO START🚕🚆🚗

For those of you that don’t live in Brooklyn, can I suggest driving to the finish line area, by Coney Island and parking by the finish line. There is a parking lot in MCU Park that if you manage to park there before an attendant is present, you pay nothing! If an attendant is there, I believe it is $15. This lot will only work for the trial run this Saturday because for race day; this lot will be off limits as it will be used for bag check pickup.

For this Saturday however, if you park by the finish line, you can then either take a subway to the start or Uber which is about $10. A few of us are sharing uber’s to the start from the finish line. In order to do this, I would suggest being parked by 7:15-7:30 at the latest!

Of course you can take the subway to the start line. The Eastern Parkway Brooklyn Musem stop on the 2-3 line seems to be the closest station to the start line. Check the MTA website to make sure these trains are running on Saturday morning!

*COURSE MAP!🗺️🗾🏔️

Course map courtesy of New York Road Runners

 

The course map is above. I also posted details of the the start area and finish area are below. Some of you may remember the trial run of the United NYC Half Marathon course that I held back in February. Unlike that trial run that we held, we should be able to run this course fairly close to the actual course. If you remember we couldn’t get on parts of the United NYC Half Course. That shouldn’t be the case here for the trial run of the BK Half. We should be able to see the entire course!

Here’s a brief overview of the course and what we plan on running on Saturday!

-The course starts at the Brooklyn Museum and we will run south along Washington Avenue, down to Empire Blvd where we make a right and another quick right onto Flatbush Avenue.

-Next we head north on Flatbush Avenue, towards Grand Army Plaza. Runners of the United NYC Half may remember this stretch as it was the starting corrals of that race.

-One we approach Grand Army Plaza (at approximately the 1.5 mile mark) we will loop around the Plaza and then head back south on Flatbush Avenue, til we get back to Ocean Avenue.

-We will take a slight right onto Ocean Avenue and proceed straight until we get to Parkside Avenue where we will make a right onto Parkside Avenue. This will be around the 3 mile marker on the course map.

-Continuing west on Parkside Avenue we enter Prospect park near Machate Circle where we will then proceed to do a full loop within Prospect Park.

-After one full loop within the park, we will exit the park close to where we entered it for the loop and run onto Ocean Parkway. Once we leave the park we should be 7 miles in

-Once on Ocean Parkway we will stay on Ocean Parkway and head south for a little over 5 miles until we turn onto Surf Avenue. On the course map this is around the 20k marker or 12.5 miles.

-We will continue west on Surf Avenue for about a half mile until west 10th street where we will make a left onto west 10th street once you pass by the Coney Island Cyclone roller coaster.

-Take west 10th street one block to the Coney Island Boardwalk – once you get to the boardwalk make a right.

-Run on the boardwalk until you reach “Tom’s of Coney Island” -this is the approximate finish line of the race!

*PACE OF RUN ⏱️⏱️

grouprun

Group runs are as much about fun as they are about the run!

 

Some things to note – this is not meant to be all out pace. Personally I will enjoy this run and i think you all should too! The weather is supposed to be nice. My definition of nice is Sunny with temps in the 50’s and 60’s for our run! I will likely snap some pictures along the route for myself so that i don’t have to do that on race day! Have fun with this run on what is shaping up to be a gorgeous day!

As for paces, this trial run is for EVERYONE! As I mentioned earlier, I did one of these in the pouring rain in February for the United NYC Half and 12 of us completed the trial run successfully as we split up into similar pace groups. I plan on splitting the group up into the following pace groups:

*Under 9 minute mile pace

*9-10 minute mile pace

*10-12 minute mile pace

*over 12 minute mile pace

It is highly suggested that you note the course directions above as we likely will not stay together in one big group due to the different paces we have. As such, I would be appreciative if anyone is familiar with the course and would like to volunteer as “pace group captain” on this date for any of the above pace groups!

*OTHER THINGS TO CONSIDER

Also to note are bathroom breaks – try and hit the bathrooms before you start. I have been told that there are portable bathrooms at 5 different locations on the loop within Prospect Park with 2 portable bathrooms where we enter and exit the park to and from our loop.

The stretch along Ocean Parkway is mostly residential so I’m not sure if you will have access to bathrooms during that 5 mile stretch. Or course when we get to Coney Island, there should be public rest rooms to use also.

As for hydration and nutrition, please bring your own! There are 5 water fountain stops within the Prospect Park loop. However once we exit Prospect Park, I cannot guarantee that we will pass by open store fronts.

Additionally please bring your own gels or anything you may consume for a 13.1 run.

Once we are done with the run we can hangout on the boardwalk and maybe catch a cold adult beverage to “re-hydrate”!

If you have any questions or comments – please do comment below! As I mentioned, it’s going to be a nice day on Saturday – let’s get together – meet some fellow runners and take one huge step towards getting ready for the Brooklyn Half Marathon!

Trial run will be sponsored by We Run NYC Running Club but by all means open to all!

See you all on Saturday!

Starting area map courtesy of New York Road Runners

 

Finish line area map courtesy of New York Road Runners

Recovery After A Half Marathon

Happy Monday morning!

In looking at my social media feeds this past weekend and even last weekend, I noticed a lot of folks completing half marathons. Yesterday I was thrilled to see so many people I know completing the NYRR Fred Lebow half marathon. The weather in NYC was perfect for a half marathon and I am hoping a lot of people achieved personal records!

There is no question that when you set out to conquer a half marathon, especially if it’s your first, adrenalin and euphoria will push you to achieve wonderful things. Running a half marathon is no easy feat and while some may think it’s something they can’t do, hard work and motivation will push you to the finish line along with the adrenalin and euphoria I mentioned before. But what about after the race? What about when your medal is hung and there are no more crowds, cow bells clanging or music playing? When it’s just you, and your sore muscles?

sorelegs

Just complete a half martathon? Listen to your muscles!

Since today is the day after a big half marathon here son New York City, I thought I would post some suggestions about half marathon recovery.

  • Hydrate and rest– Sure you drank a lot before the race and during the race but your body will still needs to replenish its liquids. You lost slot of your electrolytes during that half marathon. Therefore look for liquids that contain a lot of electrolytes. Gatorade and coconut water are perfect for this. Also, try to increase your fruit and vegetable intake, you will need the potassium that they provide. Further, your first day after a half marathon should be about rest. Unless you are an experienced runner, avoid running the first couple of days after. Your body needs to recover from the impact of 13.1 miles.
  • Diet.During these important next couple of days you will need to have a well balanced diet to fully replenish the nutrients you lost during the race. Meals that includes a healthy balance of complex carbohydrates, protein and monounsaturated fats are ideal after the in the days after a race. I like to go with roasted salmon with quinoa and garlic mashed potatoes. Coincidently, I like this before a race too! (lol) A little Greek food is always a plus for me. I enjoy some pork kabobs with cherry tomatoes and onions and a lemon cucumber dressing with rice.
foamrolling

Foam rolling is a great way to help sore muscles recover!

  • Listen to your muscles. There is no question that there will be sore muscles to deal with. Whether it’s your hamstrings, quads or calves, spoil them rotten the next couple of days. Ice them. Invest in a foam roller and massage your muscles. If you don’t want to invest in a foam roller, get a friend or loved one to simply use their hands. If you want to splurge, seek out a sports therapist or a masseuse for a deep tissue massage. Do any of the above that suits you but please don’t sit there and let your muscles ache!
  • Walk but don’t run. While running the day after is not recommended because of the impact on your legs, do go for a walk to stretch the muscles and get the blood flowing.
  • Need more to stay active? I understand that some of you just don’t like the couch or that your body just needs a workout as a mental escape from it all. I’m kind of like that myself! (lol) Go ahead and cross train in the first few days after a half marathon if you must. But if you do. work muscles you didn’t use in your half marathon. Stick to upper body work or something that is low impact on your legs. I find yoga can aide in flexibility right after a half or full marathon. Also if you can gain access to a pool, running or walking in a pool is really helpful. Cool water helps muscles recover and there is zero impact on your legs in the pool.
  • Running again I know, you just crushed a half marathon and you want to run again. I would hold off on any running until about day 3 after your race. If you recall in the last week or 2 before your half marathon, most people tapered their miles and ran less. If you were training at 10-13 miles, you reduced your runs to much less mileage. Well now after your half, my approach is to “reverse taper“. Go very short on your first run. 2-3 miles is ideal. As you progress over the next two weeks, keep “reverse tapering” and increase your mileage to 4-5 miles then 6-7 miles until you are back in your routine. The idea is to ease your legs back into the running routine while they recover.

Keep in mind that the above are just suggested ideas that can help you recover after a half marathon. These have worked for me in the past as well as others I know. Thankfully, I have never seen any long term effects of injury after a half marathon. However if you have pain, not just soreness, after your half marathon, seek a professional doctor’s advice. In a couple of weeks it is normal to have soreness but definitely not pain. The most important thing is to listen to your body and respond to it with the appropriate treatment. I cannot stress how important this is.

But lets think positive! If all goes well and you recover well and get back into running, don’t be afraid to put that next race on your calendar! Remember complacency can work against you. If you are pleased with your first half marathon results, make a goal to run faster and most importantly a smarter race. We can always improve. Challenge yourself, because the challenges you present yourself will reward you. Comfort never rewarded anyone!

Congratulations to everyone out there that recently completed a half or a full marathon!

Don’t be afraid to plan for your next big race!

Training For A First Race

If you have committed to start running in 2018, congratulations!

Hopefully one of the things that you have done to help you towards this goal is to commit to a race. If you haven’t been a runner up til now, working up towards a 5k, a 5 miler or even a 10k can be a daunting task. But let’s not fret, with some patience and perseverance you can absolutely get there. In fact, I try to instill in most people that not only will you get there but you are going to enjoy it so much that you are going to want to do this again and again and maybe even on a bigger scale! With that said, I decided to list some key points to keep in mind as you prepare for that first race. These are from personal experience and I am sure they will help in your prep. In fact after all of the races I have done, I still follow these when I start to increase the distance of my races to distances I have never run before!

Give yourself enough time to prep for your big day – race day!

 

  • Plan right.Set a race date far enough out into the future that allows you adequate time to prepare for. Its perfectly ok to be excited and eager to get to your first race date but if you are new to running, you want to give yourself ample time to prepare. 3 months is a reasonable time to prepare for a race like a 5k (3.1 miles) or something comparable. If you have chosen something a little longer adjust the time frame accordingly.
  • Start slow. If you are new to running, please do not try and run your scheduled race distance in the first month of training runs. For example, if your first race is a 5k, build up to the 3.1 miles slowly. Start in the first couple of weeks to run one mile without stopping. When that feels comfortable work up to 1.5 miles and so on and so on. Also, do not be afraid to walk in the beginning. There are some people that find it beneficial to take a short walk and continue running. This is your race and no one else’s! Your goal is to finish the race and feel good! Also, very important that most new runners overlook is stretching. Stretch 5-10 minutes before each of your runs as well as a few minutes after your runs.
  • Listen to your body. If your body isn’t accustomed to running, certain muscles will talk back to you at first. Don’t feel the need to run everyday. Allow your muscles to recover before going out for another run. At first, run every other day to allow your muscles to recuperate. Do not feel the need to run 7 days a week. For older runners, you may need two days off between runs. That’s perfectly fine because while you want to run your target distance on race day, we also don’t want you injured while training for it!
  • Keep it interesting. Many people shy away from running because they say it is boring. I cringe when I hear that because sometimes they give up on running before ever running a race! I firmly believe that if you stick with your running until you have conquered that first race, you may get addicted to it. So how do we keep it interesting? Listen to music while you run works for me. Also, don’t run the same routes every day because that can get boring. Sometimes I say that running is the best sight seeing in your neighborhood. Also running with a friend or a group can keep thinks interesting. If you are engaged in good conversation, those miles will pass by fast! Finally, pick a running application to track your runs. The stats on these things are amazing and they actually can add a sense of fun to your runs. Check out Strava (in my opinion the best) or Map My Fitness by Under Armour.
  • Change up your routes and become a sightseer in your area while you run!

  • Ignore social media accomplishments. Yes you are reading my blog and you might follow my social media and I am telling you to ignore me! But wait – don’t ignore me all together! Ignore the accomplishments of other runners. Don’t be fixated on the distances or times that other runners are running and posting on social media. As I mentioned before, this is your journey and no one else’s. Don’t get me wrong, I think its good to follow runners on social media to see their experiences, to see what works for them and to learn from their mistakes. But sometimes new runners, say “well I am never going to run that time” or “gosh, my times for a mile or so much slower than theirs”. Who cares!! All of these runners started out somewhere and now you are! Your progress is what is important so while its good to follow other runners, never ever compare yourself to anyone else!
  • Trust the process and see it thru to the end. As I mentioned before, so many folks start to run and then give it up. I cannot stress how wonderful it is to run that first race. And then to run the next one. And the next one after that and so on. The experience has so many emotions. The nervousness before the race. The comraderie with other runners. The struggle of the race itself. The sense of accomplishment when you finish. There may be even more emotions for you as well and this continues to happen with each race you run. But lets not get ahead of ourselves – just get thru the first race!

The year is just getting started and with so many races that 2018 has to offer, your possibilities are endless. Hope the above can help you get on track towards your first race. Drop me a line and let me know how it went. Oh and hope to see you are the finish line!

 

Stick with the process and maybe I’ll see you at the finish line!