Cold Weather Racing Planning

Just when I had started to get accustomed to winter running, New York City gets mired in an epic cold spell that shifts the weather from just regular winter weather to borderline dangerousย winter weather. I sincerely don’t remember the last time the mercury was above freezing. We are 10 days into winter and we have already had four instances of snow. If this trend continues, we are in for one heck of winter. I’ve written before about cold weather running but how about when you have to race in extreme cold weather like the type that we are having in New York City?

The temps on my cold weather run on Tuesday – wind chills of 7 degrees!

This Saturday, I will be taking part in the New York Road Runners Joe Kleinerman 10k in Central Park. The forecasted high for the day on Saturdayย is 16 degrees. I don’t even want to speculate what the wind chills will feel like. With the race expected to start at 8am, I can assure you that we will not be starting the race at the high temps for the day!

In anticipation for this, the last couple of days, I decided that it was imperative to run in these frigid conditions. When I ran my 5k on Monday, the wind chill temps were 0. Tuesday night when I went for a jog, wind chills were 7. During those runs I had the luxury of stretching indoors and then stepping out just before my race/run. That isn’t a convenience that I and other runners will have come Saturday in Central Park. During the last two days I’ve been thinking a lot about before during and after the race, I came up with some other bits of precaution in my mind that I thought might come in handy if you find it essential to run a race in this weather.

Ready to race on Saturday despite the cold!

Pre-race Wait

Think about the duration of time you will be in the cold prior to the race. As I mentioned above, it is highly unlikely you will be able to hang out in a warm area up until race time. There are races where organizers will make you stand in your corral for 30-60 minutes. Call your organizers and find out how long you will have to be in your corral andย plan your pre-race accordingly. For my race Saturday, I am hoping to stretch by the bag check area up until 15 minutes before race time with lots of clothing on and then strip off some layers, check them into the bag check, and jog to the start line to keep warm.

Pre-race Gear

Consider bringing clothes along with you for the pre-race that you will likely part with just before the race or during the early stages of the race. Let’s face it, you will want to stay warm as long as possible before you really get into race mode and no one can blame you for wanting to keep extra layers on as long as possible. That old baggy sweatshirt that you never wear anymore may be perfect to wear to the start line and rip off and just discard it at the start line or on the course. Further, some race organizers have charity collection bins where they will take items like this from you and donate.

Your Warm Up

Your warm up before a race is so crucial. I know that all you want to do before a race in these conditions is bundle up and stay warm. In below freezing temps however, your muscles need the warm up even more. With the cold air your muscles will contract easier and that is when injuries occur. If you have a warm up stretch routine, go thru the routine 2-3 times in this weather to ensure your muscles are stretched out to handle the cold.

Race Gear

What you wear once the race has started is crucial. The type of weather that I am referring to here is below freezing and closer to 0 degrees. In my opinion the extremities are very important. Thick non cotton socks, some gloves and a hat are a must. Your core is important but you don’t want it to be too bulky. 2-3 layers should suffice with the layer closest to your skin being a moisture wicking non cotton material. I know that most runners, myself included, are big fans of running in shorts even if it is cold. In my opinion, this is not the weather for shorts even if it is my preference for a race. In fact, studies have actually shown that below freezing, it isn’t wise to have your legs exposed to the cold air especially in longer races. The cold air lowers the temperature in the outer fibers of your legs by a few degrees. This contracts your muscles and it deprives them of oxygen. That in turn increases the use of much needed glycogen. The use of your muscles also slows when their temperature drops. I can tell you on Tuesday when I ran my longer run, I felt my legs getting heavier at the end, and I had tights on! In my opinion, leave the shorts at home in these conditions!

Dress accordingly in this weather!

Nutrition During The Race

Just because it is colder, don’t think that you don’t need the water. You definitely do! Hydrate well before the race! Also increase the amount of carbs that you take before the race. In the cold your body will go thru it’s carbs much fasterย sinceย it will use them in an effort to stay warmer. I noticed this between my two cold runs on Monday and Tuesday. On Monday I took a GU carb gel before the race and felt strong the entire race and never really cold. Tuesday I didn’t take one of the gels and I actually started feeling cold by mile 4 despite the fact that it was warmer on Tuesday by about 10 degrees. My plan for Saturday will likely be to have two Gu gels. One before the race and one after mile 3. For what its worth, I also just love the taste of the GU Banana/Strawberry gels. (lol)

Post Race Clothing

What you do after the race may be just as important as at any point before or during the race. Because of my runs on Monday and Tuesday, I’ve given my post race gear a lot of thought and I will definitely be packing accordingly. Despite the cold weather you will likely be sweating or if you are not, the warmth of your body will without question cool down. This is when you need to take action. If you have built up a sweat on that bottom layer, try to get it off of you as soon as possible. Pack a couple of dry layers for after the race. Look for a portable bathroom and slip into a dry layer as soon as possible. I’m also thinking of packing an extra hat, extra gloves and extra socks. All of these items are likely to build up sweat during your race and you want to remove these as soon as possible as well. Of course the easiest solution would be to jump into a warm car as soon as possible but if you are like me on Saturday in the middle of Central Park in Manhattan, who won’t have that availability. This means you will need to do most if not all of the above right after you finish your race.

Extreme cold weather doesn’t mean that the race will result in a poor outcome. It does however mean more planning is needed, and well that’s just the reality of it. I know it’s hard enough sometimes to just focus on your race plan but the last thing any of us need is hypothermia or frost bite. Follow the above and you should be ok to race in extreme cold. Who knows, you might even PR in this weather! If you do, I would love to hear about it!

Looks can be deceiving – NYC is in a nasty cold spell!

When The Wind Blows!

Sure it’s easy to read the title of this post and call it a day! Sunday it was blustery in New York. Winds were steady at about 25-30 miles per hour all day with gusts over 40 miles per hours. This was after a full day of rain on Saturday. If you recall my post from Friday, I needed to get a run into my schedule that wasn’t a treadmill run. I will admit, I was out pretty late on Friday night celebrating a friend’s birthday, so the rain on Saturday made it easy for me to skip a run on this day. In hindsight I regret not running on Saturday, Which meant I had to face the winds on Sunday.

If you are like me you woke up and saw everything blowing around. I took a quick trip to the bagel store and the route there and back usually sees a lot of runners taking a Sunday morning jog. Not today. I had doubts about taking that run. Gusts of up to 40 miles per hour kept rattling my window and taunting me. Knowing I have a race on Thursday coming up I asked myself, “what if we wake up Thursday and the winds are blowing then”. That was enough to get the running shoes on and head on out the door.

On A Windy Day, Consider Forgetting About Pace!

 

My five mile run was interesting to say the least. I thought I felt good on the first 2-3 miles of my run. I wasn’t going all out but I wanted to go fast enough to stretch my strides out as I went along in hopes of getting faster as the run went on. That didn’t quite happen when it was all said and done. My fastest mile was my 3rd mile and it started to get slower after that. That was simply due to the route I ran. It was an out and back loop. The wind was at my back on the first half. On the second half, it was like running into a wall. To the people driving by in cars, I probably gave them a chuckle. There were times I had to squint just to avoid leaves and debris from blowing around in my face. There were times were it was blowing pretty hard that I had to put my head down in an effort to barrel thru the winds. Those last two miles sucked. At the end it felt like an uphill climb for 2 miles even though it wasn’t.

But I stuck to my plan. I got a chance to test out how things feel when the winds blow. Next time I might wear some shades or goggles to keep the crap out of my eyes. Sure it was inconvenient to run in the wind but the debris swirling was a bit of an issue and something I learned next timeย I run in these types of conditions. Yes I said next time I run in these conditions. Ifย I’m sticking to aย plan and the winds are blowing on the day I have a run, screw it, I’m going out there. I equate it to running a hilly course, “the uphills will kill you but the downhills will kiss you.” The winds will smack you in the face but they will propel you also when they are at your back. Yes I know I didn’t make my analogy on the winds rhyme like I did with the hills but you got my point right??

Here are a few other things I took away as tips for the next time you or I have to tackle a windy run:

  • Consider wearing shades- debris will fly into your eyes
  • Don’t wear loose fitting clothing. I had a wind breaker on that was just flapping all over the place creating drag! Wear tighter fitting gear!
  • Be ready to have some mental strength. You can’t control the wind so don’t give into it!
  • Definitely consider doing a loop run so that not only will you have to run against the wind but you will also run with it at your back!
  • Forget pace. You will not run your normal pace on a windy day so don’t over exert yourself trying to nail it. Just cover the distance you need to on a windy day!

How about you? Did you stick to your plan this weekend? If you didn’t, there’s always a new time go start or make up for a day that was skipped. Brush off the hiccup in your plan and press on! Thanksgiving is coming and YOU KNOW you will eat more than you should. We all will. You have 3 days to offset what will inevitably go down on Thursday. Here’s your push – go do it

Marathon Expo In Full Swing!

An inspiring view message to all marathon runners!

All these years that I have been running and I never brought myself to visit one of the NYC marathon expos. What have I been missing all of these years? Well finally Thursday was the day that I made my way over to Jacob Javits Center and I was not disappointed in the least! The only thing that I was disappointed in was that  I didn’t give myself enough time there! Yes I left there frustrated that I only gave myself an hour of my lunch break there!

A huge welcome before getting your numbers!

I arrived at Javits Center at around 12;30pm and was literally overwhelmed when I walked in. I was not expecting the massiveness of it all! Many of the volunteers that were working the venue were directing guests upon arrival to the race number pick up area. Sadly for me, I am not running the race this year so there was no need for me to go into that area. I will say that to have the bags and numbers for 50,000 plus runners requires alot of space so this area of the expo in itself was very big!

An insane amount of official merchandise!

Once runners were done picking up their numbers, they were led right into the midst of the New Balance Official 2017 NYC Marathon Merchandise area. I have run lots of road races before but I have never seen a race have so much official merchandise! So many t-shirts with the NYC Marathon logo. So many fleeces, jackets, pants, shorts, winter tops, winter bottoms, hats, gloves, and every other accessory you can think of, all of them, with the NYC Marathon logo on it! There were so many items I wanted to buy but I couldn’t let myself buy something that said “2017 NYC Marathon” when I wasn’t running it. So I actually found a couple of items that didn’t have the year on it. I was very happy with these items but then I thought to myself “when I come back for the 2018 expo, I am going to have to come back with at the very least $500“!

A nice pair of cold weather gloves with no year on them!


After I left the New Balance area, the next part of the expo was what was considered the expo itself. Rows upon rows of different vendors selling every single type of merchandise that could ever be used by a runner. The amount of items I browsed was dizzying likely because I viewed them all so fast because I was limited in time. I tried a few different sports drinks, tried some protein bars and was introduced to Gatorade “carb-gummies” which I found as a personal future alternative to the “Gu Gels” that I have always used. My only issue with these gatorade gummies, they come 4 in a pack. If i only want one or two during a race, do I really want to carry the others during my race? Will they melt? I am going to have to research this a bit! 

Carb gummies from Gatorade!


From there I saw so many different types of apparel vendors, from North Face, to Paragon, to Nike, the list just went on and on. If there was an accessory or gadget that a runner may use, several vendors were selling them all.  I stumbled across a couple of vendors that were selling memorabilia keep sakes that would preserve your race number pictures and medals to commemorate your race. Definitely something I would consider getting should I ever complete the NYC Marathon.

Another course strategy presentation!


Tucked away in another corner was a section that was dedicated to the Marathon itself. In this corner there were a couple of NYRR coaches talking about race strategy. In one of my last posts, I wrote about attending a race course strategy event on Monday at the Marathon Pavilion. It was very nice to see them give multiple course strategy sessions because there is some really great insight discussed at this session and I think all runners should try to attend one that fits their schedules. Amongst the other items that they had regarding the marathon in this corner was an opportunity to meet the “Pace team” members and to learn the mile splits that you would have to run in order to meet your desired time. There were also virtual reality kiosks set up so that you could see several parts of the race in a virtual environment right smack dab in the middle of the Javits Center .

My hour was done and I barely scraped the surface at the expo. My last stop on the way out was at the Disney World table. I had heard of races run at Disney before and I wondered how one could sign up for them. The table had several medals from past Disney races on display and I fell in love with all of them. At the table they also had a timeline for upcoming races in the next couple of years. I have the timeline saved at home and I have entered the registration dates as calendar entires on my i-phone. This might just be my next race after the 2018 NYC Marathon!

Just look at these Disney Medals – #bucketlist!


I am still a year away from running the 2018 NYC Marathon but here I am looking at races beyond that. This is what will hopefully keep me motivated in the years to come. This is what can get some of you motivated, if you haven’t started running yet. Pick a race and start training for it. Come on what are you waiting for! 

In the meantime, if you need more inspiration, check out the NYC Marathon Expo at the Javits Center like I did. They will be there thru Saturday! Hope you enjoy it as much as  I did!

And for anyone reading this that is running in Sundayโ€™s New York City marathon, I want to personally wish you all nothing but strong legs, hearts fulls of pride, and finally minds full of courage! This race is yours – enjoy every second of it!! 

 

A Quick Visit To The Pavillion!

Right by Tavern On The Green is the Marathon Pavillion


Happy Tuesday to all of you beautiful folks out there! I was in Philadelphia the entire weekend and for the second straight weekend in a row, I did absolutely no exercise on the weekend. Mark my words – THIS NEEDS TO STOP! 

As winter approaches and the days get colder and shorter, the weekend will likely bring me the only opportunities that I will have to get out and run outdoors in the day light. I am vowing that I will no longer have weekends like the last two weekends that I had! With that said, let me just say that at least I did enjoy myself visiting Terror Behind The Walls in Philadelphia! Throw in the fact that I had cheesesteaks two days in a row at Geno’s Steaks and Pat’s King of Steaks and lets just say that I myself was in need of some inspiration on Monday!

I would have taken pics of my sandwiches but I ate them too fast!


Last week I had written about the NYC Marathon Pavillion going up in Central Park. What better place to get inspiration than there. I walked over around noon time and made it about 5 minutes into a “Course Strategy” presentation given by two NYRR coaches. 

Tips on running the marathon!


Since I am not running the marathon this year, I was not listening intently as others were. I decided to grab some lunch while there (roasted turkey sandwhich on wheat bread) and enjoy the sights of the Pavillion. New York Road Runners club was so gracious as to give away some nice pint glasses with the NYC Marathon logo on it. I was lucky to be able to score these as I heard they are limited edition!

Some NYC marathon swag!


Those nice little pint glasses weren’t the only things that I scored. New Balance was also on hand to give out some really simple but nifty free gift for runners. Up for grabs without any limits on quantity, they were giving out chapstick sticks, mini sun screen packs, mini band-aid packs, scarves, and a nice little pennant that said “All Roads Lead to NYC”. In all when you factor in the glasses, I walked out with a nice little swag bag of goodies when  I wasn’t expecting to get anything at all. Had I actually paid attention to the race tips, I may have walked out with some valuable information there too, even though  I am not running the race for another year!

Lots of NYRR merchandise!


Of course there was plenty of New York City Marathon Merchandise on hand for sale. One cool little added bonus that they did have on site at the Pavillion was if you purchase a TCS Marathon shirt at the Pavillion, they would screen print a message of your choice on it. Think of it as personalizing your shirt so that you can wear during the NYC Marathon. The personalization was also free! What is better than that! The personalizing will be at the Pavillion all week so if you are into that, go on over buy a shirt and get it personalized!

Once I was done at the Pavillion, I can honestly say that I was back in a healthier state of mind. I proceeded to complete a pretty nice workout tonight at the gym and I am looking forward to a run in the morning as I happen to be off on Tuesday!

As I was leaving the Pavillion, I noticed that they were working on the finish line area. Even thought I won’t be running this year, I will likely go back later this week to gaze at the finish line. Those that don’t run likely won’t understand!

Marathon Events All This Week!

Canโ€™t wait for Marathon Week!


While the New York City Marathon is not til next week, the New York Road Runners Club is hosting so many events next week that you almost don’t have to run the marathon to be excited about it! I stumbled upon some information from them and thought I would share it here.

They have so many events going on that they needed three different venues to host them all in! Here are those locaitons:

  1. The NYRR Run Center (320 West 57th street New York, NY 10019)
  2. The Marathon Pavilion (67th street and Central Park West, inside the park)
  3. The Marathon Expo (Jacob Javits Convention Center)

The full calendar of events, as of now, is below with the time and location of each.

The marathon pavilion will open its doors on Sunday!


If it wasn’t for the fact that I will be in Philadelphia  this weekend, I would have loved to have gone to the opening of the Marathon Pavillion on Sunday morning (8:00-10:00am)! Fortunately enough for me, its close enough to my job that I may just visit it during the week! A side note, I’m actually pretty excited about Philly this weekend. I get to visit what is in my opinion, the spookiest attraction in the North East in Terror Behind The Walls at the Eastern State Penitentiary! Very cool if you are into that type of thing, but if you are not, I understand!

Back to the race week calendar and back to the Pavillion. I see that they are having a member lunch on Monday with course strategy. I may not be running the marathon this year but I am so intrigued still by the course that I may just stop by to listen! If I don’t do the lunch, I may stop by on Monday after 5pm as they are offering a free Michelob Ultra plus a giveaway for all members!

On Wednesday November 1 they are offering an interesting session at the RunCenter. The session is sponsored by BEDGEAR who happens to be the official mattress and pillow of the New York City Marathon!? I didn’t know there was ever an official mattress and pillow sonsor…well then! Anyhow, I don’t know about any of you but whenever I go on a night run after work, I have a lot of trouble falling asleep. My muscles ache a bit and sometimes I am just wired and canโ€™t fall sleep. I would love to hear what they have to say to cope with this. Do any of you struggle with this after a night run?

Not too often you get to meet an Olympian….


On Saturday November 4th, they might make me do something I hate to do. They may just make me come into Manhattan from Long Island for something other than work or a race! Why? At the RunCenter they will be having a pair of Olympians and World Champions in Jenny Simpson and Emma Coburn. I cannot tell you how much I love these two middle distance runners. Earlier this year when I ran the NYRR 5th Avenue Mile I stuck around well after my race just to watch the professional women’s mile. I was torn on who I wanted to win, Jenny Simpson or Brenda Martinez . Brenda surged at the end but there was no way she was catching Jenny. A chance to meet Jenny and Emma Coburn would be the highlight of the week since I canโ€™t run the marathon this year! 

….and you get to meet a world champion!

So those are my favorites! What are you looking forward to? Whatever you choose, make sure to enjoy the event and most importantly the actual marathon on Sunday!

Sunday, October 29

Time Location Event
7:00 a.m.โ€“8:00 p.m. RUNCENTER Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating on Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
8:00โ€“10:00 a.m. Pavilion TCS New York City Marathon Pavilion Grand Opening
The TCS New York City Marathon Pavilion opens its doors to visitors, following a ribbon-cutting ceremony.
10:00 a.m.โ€“12:30 p.m. Pavilion Race-day Nutrition with Lauren Antonucci, Brought to You by Poland Spring
Join the registered dietitian for a conversation starting every hour at the top of the hour from 10:00 a.m. to 12:00 p.m.
4:00โ€“6:00 p.m. Pavilion Course Strategy with NYRR Coaches
NYRR coaches will lead runners through a mile-by-mile course strategy session, including race-day tips and insights on how to manage the 26.2-mile tour through the five boroughs. Sessions will be held every hour on the hour.

Monday, October 30

Time Location Event
7:00 a.m.โ€“8:00 p.m. RUNCENTER Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating on Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
7:30โ€“8:30 a.m. RUNCENTER RUNHealthy: Yoga for TCS New York City Marathon Runners
Prep for the TCS New York City Marathon with RUNHealthy: Yoga for Runners! The class is open to all levels and will incorporate postures that help with running performance and injury prevention.
Led by instructor Steph Armijo, youโ€™ll focus on relieving tightness and building strength in five key muscle groups involved in running–glutes, hamstrings, quads, core, and calves–as well as increasing mental focus through breathing.
Bring your own mat and RSVP here.
12:00โ€“1:00 p.m. Pavilion NYRR Member Lunch and Course Strategy
Prepare for your five-borough run with tips and course information from NYRR’s coaching staff.
4:00โ€“6:00 p.m. RUNCENTER Runner Hydration with Gatorade
Sample the latest and greatest from Gatorade at the NYRR RUNCENTER!
5:00โ€“6:00 p.m. Pavilion Strength Training with Hospital for Special Surgery
Join Hospital for Special Surgery specialists Pam Geisel and Tiffany Chag, as well as physical therapist Lauren Alix Riccardi, as they teach runners how to effectively strength train and prevent injury during marathon training. RSVP here.
6:00โ€“7:00 p.m. Pavilion Member Monday: Course Strategy and Meet Your Pacer
NYRR members ages 21 and up can stop by and receive a free drink courtesy of Michelob Ultra. At 6:30 p.m., NYRR Coaches will host a Course Strategy session with valuable insight and will answer questions about race day. Members may also receive a limited-edition giveaway while supplies last.
6:00โ€“7:00 p.m. RUNCENTER NYRR Team for Kids Group Run
Runners from NYRR’s Team for Kids will meet for a run in Central Park, beginning and ending at the NYRR RUNCENTER.

Tuesday, October 31

Time Location Event
7:00 a.m.โ€“8:00 p.m. RUNCENTER Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating on Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
7:30โ€“8:30 a.m. RUNCENTER RUNHealthy: Pilates for TCS New York City Marathon Runners
Join New York Pilates instructor and running coach Jen Ares-Cruz for a core-focused class designed to support your running and make you feel your strongest at the starting line!
Pilates for TCS New York City Runners will focus on the rotational strength and stabilization needed for running, particularly in the lower body and shoulders. This workout is ideal for runners looking to improve their body awareness and running form; strengthen key muscle groups to improve speed, efficiency, and prevent injury; and stretch the areas of the body that running stresses the most.
Bring your own mat and RSVP here.
6:00โ€“8:00 p.m. Pavilion MEB: The Home Stretch Series Premiere Screening with Q&A
Watch the series premiere of MEB: The Home Stretch, a five-part documentary series chronicling the final season of America’s greatest marathoner, Meb Keflezighi. A Q&A with Meb will follow the screening.
Doors will open for the free screening at 6:00 p.m. Please plan to arrive on time, as there is no guaranteed, reserved seating. RSVP here.

Wednesday, November 1

Time Location Event
8:00โ€“10:00 a.m. RUNCENTER BEDGEAR presents Yoga Nidra: Guided Meditation for Better Sleep
Ingrid Prueher, a pediatric and adult sleep and nutrition consultant and founder of sleeptransformation.org, will be leading the yoga nidra classes. This practice of meditation enables you to use downtime to increase your recovery, which is especially useful when race-day adrenaline is keeping you awake. Join us for a 40-minute guided “sleep meditation” that is sure to relax your muscles and give you clarity so you can be ready for your run!
Please bring your own mat and towel. RSVP here.
12:00โ€“1:00 p.m. RUNCENTER Facebook Live: Coaches’ Chat
NYRR Coaches will answer questions about training at the NYRR RUNCENTER, streaming live on the NYRR Facebook page.
2:00โ€“3:00 p.m. Pavilion Touring and Training: Meet and Greet with Prince Royce
The Bronx native will share his experiences training for the TCS New York City Marathon while performing as a recording artist.
4:00โ€“5:00 p.m. RUNCENTER BEDGEAR presents Sleep Insights for Athletes
For more than 10 years, Lorenzo Turicchia was a researcher at Massachusetts Institute of Technology (MIT), where he worked on biomedical devices and bioelectronics. His recent work has included research on medical devices for monitoring sleep and daily activity.
Currently, Lorenzo is working on new technologies for measuring and optimizing sleep performance, based on his knowledge of the human body. During this presentation, Lorenzo will provide tips for how athletes can improve their sleep for optimal performance each day.
5:30โ€“6:30 p.m. RUNCENTER MELT Seminar for TCS New York City Marathon Runners with Hospital for Special Surgery
Join Hospital for Special Surgery exercise physiologist and performance specialist Polly deMille as she teaches you this simple yet effective technique for self-myofascial release that can benefit your entire body and help prevent injury.
Runners will have the opportunity to learn the self-treatment technique MELT (myofascial energetic length technique) to restore optimal integrity of the connective tissue. RSVP here.
6:00โ€“7:00 p.m. Pavilion BEDGEAR presents Sleep Insights for Athletes
For more than 10 years, Lorenzo Turicchia was a researcher at Massachusetts Institute of Technology (MIT), where he worked on biomedical devices and bioelectronics. His recent work has included research on medical devices for monitoring sleep and daily activity.
Currently, Lorenzo is working on new technologies for measuring and optimizing sleep performance, based on his knowledge of the human body. During this presentation, Lorenzo will provide tips for how athletes can improve their sleep for optimal performance each day.
6:30โ€“7:30 p.m. RUNCENTER Hospital for Special Surgery presents Foam Rolling for TCS New York City Marathon Runners
Join Hospital for Special Surgery physical therapists Catherine Wysin and Julie Khan as they teach runners how to use foam rollers to help reduce post-exercise muscle soreness and accelerate the return of muscle strength and power after a hard workout. RSVP here.

Thursday, November 2

Time Location Event
8:00โ€“10:00 a.m. Pavilion Run Mama Run Screening and Breakfast with Sarah Brown
Join us for an exclusive free screening of Run Mama Run, followed by breakfast and a panel with New Balance athlete Sarah Brown.
Doors open at 8:00 a.m. Seating and breakfast are first come, first served. RSVP here.
10:00 a.m.โ€“7:00 p.m. Expo Number Pickup: TCS New York City Marathon
Runners participating in Sunday’s race can pick up their race materials, including their bib numbers and shirts.
10:00 a.m.โ€“7:00 p.m. Expo Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating in Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
10:00โ€“11:30 a.m. RUNCENTER NYRR Central Park Running History Tour (English)
Get a taste of the Big Appleโ€™s vibrant past on the NYRR Central Park Running History Tour! After leaving the NYRR RUNCENTER, our coaches will guide you at a comfortable (~10:00 min/mile) pace past various landmarks significant to New York Cityโ€™s running history. RSVP here.
10:00โ€“11:00 a.m. Pavilion Team Celiac: The Benefits of Gluten-Free Running
11:00 a.m.โ€“7:00 p.m. Expo Course Strategy with NYRR Coaches
Learn valuable advice about how to approach 26.2 miles through the five boroughs with NYRR’s coaching staff. Course strategy sessions will be held every hour on the hour starting at 11:00 a.m., with a special presentation from Hospital for Special Surgery at 3:00 p.m.
12:00โ€“2:15 p.m. RUNCENTER NYRR Central Park Running History Tours (Spanish, Italian, French, and Portuguese)
Languages and tour times are listed below. RSVP here.
Spanish: 12:00โ€“1:30 p.m
Portuguese: 12:15โ€“1:45 p.m.
Italian: 12:30โ€“2:00 p.m.
French: 12:45โ€“2:15 p.m.
12:00โ€“1:00 p.m. Pavilion It Will Move You Professional Athlete Panel
Pro athletes Jared Ward, Aliphine Tuliaumuk, Amanda McGrory, and Josh George will participate in an exclusive It Will Move You panel. These athletes will share their stories of how they’ve been moved by running and the marathon.
2:00โ€“3:30 p.m. RUNCENTER NYRR Central Park Running History Tour (English)
RSVP here.
3:00โ€“5:00 p.m. Pavilion NYRR Hall of Fame Induction Ceremony, and Abebe Bikila and George Hirsch Journalism Awards Presentation
Inducted in 2017 will be Tom Fleming, Ryan Hall, Lornah Kiplagat, Orlando Pizzolato, and Dr. Norbert Sander. Tim Layden will receive the George Hirsch Journalism Award. This event is free and open to the public.
3:00 p.m.โ€“4:00 p.m. Expo Maximizing Race Day: Tips for Success on Your 26.2 with Tiffany Chag from Hospital for Special Surgery
5:30โ€“6:30 p.m. Pavilion Fitbit Presentation with Ryan and Sara Hall
Chat with Professional Runners Ryan & Sara Hall to get race day tips and advice. The professional running duo set records and earned accolades both as All-Americans at Stanford and in the competitive race world, so come ask your last-minute questions and get ready to take on race day. RSVP here.
5:30โ€“6:30 p.m. RUNCENTER Foam Rolling with Hospital for Special Surgery
RSVP here.
6:30โ€“7:30 p.m. RUNCENTER Spectator 101: How to Find Your Runner on Race Day
Trying to figure out where you are going to cheer your runner on come marathon Sunday? Join us at the NYRR RUNCENTER for a brief informational session on the best practices and strategies to find your runner on race day! A Q&A will follow, and weโ€™ll show you how to use the incredible spectator section of our TCS New York City Marathon app.
8:30โ€“11:45 p.m. Pavilion BOSTON Screening with Q&A
Watch an exclusive screening of BOSTON, the first feature-length documentary chronicling the iconic race from its very beginning 120 years ago to present day.
Doors will open for the free screening at 8:30 p.m. Please plan to arrive by 8:00 p.m., as there is no guaranteed, reserved seating. RSVP here.

Friday, November 3

Time Location Event
10:00 a.m.โ€“7:00 p.m. Expo Number Pickup: TCS New York City Marathon
Runners participating in Sunday’s race can pick up their race materials, including their bib numbers and shirts.
10:00 a.m.โ€“7:00 p.m. Expo Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating in Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
10:00โ€“11:30 a.m. RUNCENTER NYRR Central Park Running History Tour (English)
Get a taste of the Big Appleโ€™s vibrant past on the NYRR Central Park Running History Tour! After leaving the NYRR RUNCENTER, our coaches will guide you at a comfortable (~10:00 min/mile) pace past various landmarks significant to New York Cityโ€™s running history. RSVP here.
11:00 a.m.โ€“7:00 p.m. Expo Course Strategy with NYRR Coaches
Learn valuable advice about how to approach 26.2 miles through the five boroughs with NYRR’s coaching staff. Course strategy sessions will be held every hour on the hour starting at 11:00 a.m., with a special presentation from Hospital for Special Surgery at 3:00 p.m.
12:00โ€“2:15 p.m. RUNCENTER NYRR Central Park Running History Tours (Spanish, Italian, French, and Portuguese)
Languages and tour times are listed below. RSVP here.
Spanish: 12:00โ€“1:30 p.m
Portuguese: 12:15โ€“1:45 p.m.
Italian: 12:30โ€“2:00 p.m.
French: 12:45โ€“2:15 p.m.
12:00โ€“1:00 p.m. Pavilion Tiki Talk: A Meet-Up and Q&A with Former New York Giants Running Back Tiki Barber
Former New York Giants running back and NFL Pro Bowler Tiki Barber will share the story of his transition from football player to road runner. A three-time TCS New York City Marathon finisher, Barber will dive into his passion for running and the obstacles he’s overcome on his journey to becoming a marathoner.
1:00โ€“3:00 p.m. Pavilion TCS GoIT Presentation
Join us to see the goIT finalists from New York City schools present the fitness app they have created to a panel of judges.
2:00โ€“3:30 p.m. RUNCENTER NYRR Central Park Running History Tour (English)
RSVP here.
2:00โ€“3:00 p.m. RUNCENTER NYRR RUNTalk: The Future of U.S. Women’s Running with Emily Infeld and Emily Sisson
Join IAAF World Championship bronze medalist Emily Infeld and Team NB young phenom Emily Sisson for a chat about the bright future of women’s running in the United States.
3:00โ€“4:00 p.m. Pavilion Conversation with Dean Karnazes
Renowned ultramarathoner and Fitbit Ambassador Dean Karnazes has run hundreds of marathons and ultramarathons on all seven continents of Earth. He will be running his tenth New York City Marathon and will discuss running 50 marathons, in 50 states, in 50 consecutive days, finishing with the New York City Marathon, and how technology has evolved over the past decade. Dean will delve into diet, pre-race preparation, tricks and strategies heโ€™s learned over the years, and how he utilizes Fitbit to optimize training, sleep, and recovery. RSVP here.
3:00 p.m.โ€“4:00 p.m. Expo Last-Minute Aches and Pains with Alex Shafiro from Hospital for Special Surgery
4:00โ€“5:00 p.m. RUNCENTER NYRR RUNTalk: Dual-Sport Paralympic Athletes
This yearโ€™s TCS New York City Marathon will include two wheelchair athletes who have excelled on the world stage at the Paralympic Games in sports other than track and field: South Africaโ€™s Ernst van Dyk (cycling) and Germanyโ€™s Annika Zeyen (wheelchair basketball).
Join these two inspirational racers to hear their journeys of competing in multiple sports, and the state of wheelchair racing and Paralympic sport in the world today.
5:00โ€“6:00 p.m. RUNCENTER Seven Continents, Seven Marathons, Seven Days: A Conversation with Ultramarathoner Mike Wardian
Join ultramarathoner Mike Wardian as he talks about his record-breaking performance as he ran seven marathons on seven continents in seven days! He’ll discuss this journey as well as the many other ultra adventures that helped him prepare for the TCS New York City Marathon.
6:00โ€“7:00 p.m. RUNCENTER Citius Mag Podcast Live at the NYRR RUNCENTER
Join Citius Magazine as its staff records live from the NYRR RUNCENTER. Co-founder of Citius Mag and Sports Illustrated columnist Chris Chavez and Men’s Journal Senior Editor Kit Fox will preview the incredible professional field of the TCS New York City Marathon.
7:00โ€“8:00 p.m. RUNCENTER Spectator 101: How to Find Your Runner on Race Day
Trying to figure out where you are going to cheer your runner on come marathon Sunday? Join us at the NYRR RUNCENTER for a brief informational session on the best practices and strategies to find your runner on race day! A Q&A will follow, and weโ€™ll show you how to use the incredible spectator section of our TCS New York City Marathon app.

Saturday, November 4

Time Location Event
9:00 a.m.โ€“5:00 p.m. Expo Number Pickup: TCS New York City Marathon
Runners participating in Sunday’s race can pick up their race materials, including their bib numbers and shirts.
10:00โ€“11:00 a.m. RUNCENTER NYRR RUNTalk: A Conversation with Four-Time New York City Marathon Winner Bill Rodgers
Join four-time New York City Marathon champion Bill Rodgers as he discusses his iconic wins and tales of the past. A meet and greet will follow.
11:00 a.m.โ€“7:00 p.m. Expo Course Strategy with NYRR Coaches
Learn valuable advice about how to approach 26.2 miles through the five boroughs with NYRR’s coaching staff. Course strategy sessions will be held every hour on the hour starting at 11:00 a.m., with a special presentation from Hospital for Special Surgery at 3:00 p.m.
12:00โ€“1:00 p.m. RUNCENTER NYRR RUNTalk: NYRR Hall of Fame Legends
Donโ€™t miss the fastest panel of New York City running legends ever put together. This “greatest of all time” chat will feature Haile Gebrselassie, Bill Rodgers, Germรกn Silva, and Ryan Hall.
1:00โ€“2:00 p.m. RUNCENTER The Secrets of Running with Toby Tanser and Lornah Kiplagat
Author of Train Hard, Win Easy: The Kenyan Way Toby Tanser will lead a discussion on the secrets of Kenyan running with Lornah Kiplagat, an IAAF World Half-Marathon and IAAF World Cross Country Championships gold medalist.
2:00โ€“3:00 p.m. RUNCENTER The Future of Women’s Running with Kathrine Switzer, Deena Kastor, and Alison Desir
Join a discussion with female running legends Kathrine Switzer and Deena Kastor as well as Alison Desir, fitness activist and co-founder of Run4AllWomen. The three will discuss the history and future of women’s running around the world. The panel will be moderated by New York Road Runnersโ€™ Gordon Bakoulis.
3:00โ€“4:00 p.m. RUNCENTER Team New Balance World Champions: Jenny Simpson and Emma Coburn
Join Team New Balance athletes, IAAF World Champions and Olympic medalists Jenny Simpson and Emma Coburn as they discuss training, the road to the 2016 Rio Olympics, and their individual moments of World Championships glory.
3:00 p.m.โ€“4:00 p.m. Expo Race Recovery: Finish Line and Beyond with Pam Geisel from Hospital for Special Surgery
4:00โ€“5:00 p.m. RUNCENTER It Will Move You: The Most Inspiring Stories of the TCS New York City Marathon
Before the TCS New York City Marathon, get inspired by a panel of runners who have experienced a variety of obstacles to get to the marathon start line–but have overcome them and will be lining up right alongside you on Sunday, November 5.
5:00โ€“6:00 p.m. RUNCENTER Spectator 101: How To Find Your Runner on Race Day
Trying to figure out where you are going to cheer your runner on come marathon Sunday? Join us at the NYRR RUNCENTER for a brief informational session on the best practices and strategies to find your runner on race day! A Q&A will follow, and weโ€™ll show you how to use the incredible spectator section of our TCS New York City Marathon app.

Will Run For Swag!ย 

Sporting a t-shirt from from the 2017 NYC Half Marathon!

Many of my friends will likely telll you that when they see me running on the streets or working out in the gym there is a very high possibility that they will see me sporting a t-shirt or some article of clothing from an event I have participated in. I canโ€™t help it that Iโ€™m a walking billboard but I love it! Hey if you have taken the time to train for a race and complete it, why not be proud of it. You SHOULD be proud of it! 
On Monday night though I realized that I have taken my swag madness to another level. When I run on the road, I always use Under Armourโ€™s Mapy My Run Application. It works for me. Gives me detailed mile splits and tells me in my ears what my overall pace is each mile and what pace my last mile was. 

A sample screen shot of the โ€œMap My Fitnessโ€ app


Last week I noticed an email from Under Armour that said โ€œ$40 off any order of $100 or more on the Under Armour websiteโ€. Apprently the coupon was sent to me because I accumulated a lot of miles on the app. So I figured I would give it a try and order some items that I had been looking to buy anyways. Low and behold, I received my items Monday in the mail! All brand new, all fit fine! I was able to get a pair of tapered sweats ($40 list price) , cold weather compression running pants ($50 list price)  and 6 pairs of socks ($30 list price) for $70 with free shipping! If this isnโ€™t another reason to run then I donโ€™t know what is! Needless to say, I think I will keep using their app to track my runs! 

Under Armour swag in the mail thanks to App discount!