Upcoming WE ARE NYC RC Runs!

Happy hump day to everyone out there! The sun hasn’t come out in New York city that much the last few days but that doesn’t keep this group from running. So many of our members continue to post their “rainy days” run since they keep gaining their motivation to run in the rain from the group itself! Another benefit of being part of a running community like ours!

With that being said, here are some of our upcoming group runs that you all can partake in to keep that motivation going! Hope to see you at one of these!

Club Members At Last Weekend’s 5th Avenue Mile!

WEEKLY GROUP RUN IN CENTRAL PARK! (all paces are welcomed!)

• WHAT- Weekly group run (5-6 miles)

• WHERE- Central Park – Meet At NYRR Run Center (320 West 57th street, NY, NY)

• WHEN – Thursday, September 13, 2018.

• TIME-Meet up at 6:00pm, leaving run center at 6:15pm

Taken at the last workout led by club member Tobias

5 Mile Run & HIIT Training!

• WHAT- 5 mile Central Park Loop/HIIT workout 10 mins of high intensity interval training, followed by a one mile run to a location in central park. Repeat 5 times for a total of 5 miles and 50 mins of HIIT. Led by one of our club runners Tobias!

• WHERE- Central Park – Meet At NYRR Run Center (320 West 57th street, NY, NY)

• WHEN – Saturday, September 15, 2018.

• TIME-Meet up at 8:00am at Run Center

Members at the NYRR 15 Mile training series! 18 Mile one coming up this Sunday!

NYRR NYC MARATHON TRAINING–18 MILE RUN!

• WHAT- 18 mile training run. While this is a NYRR run, you can run this together w/ a club member! After all, it is an 18 mile run!

• WHERE- Central Park – Meet by 102nd transfers on East side by softball field 8.

• WHEN – Sunday, September 16, 2018.

• TIME-Meet up at 6:30am, run time 7:00am!

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!

 

 

 

Trying Out Virtual Racing

There isn’t a weekend that goes by where I don’t run. Of course some weekends, I even race. However with winter having NYC in its grip, I haven’t run a race since Thanksgiving and that is a long time for me! Last week, I once again looked at the New York Road Runners website hoping there was something sooner than February 4th that filled my needs. They have a half marathon coming up this weekend, The Fred Lebow Half Marathon however I don’t think I am half marathon ready yet.

The lack of races made me look at something that I had overlooked and flat out ignored on their website, their virtual racing series. Virtual racing is basically a fancy name for “do it at home” racing. This particular race was a 5K distance. The way it works is they give you a length of time to complete the distance. In this case, it was two whole weeks and at any time during those two weeks, you can run the 5k and track your run using the Strava Application, which is a free download. Once you have run your race, your time gets uploaded to the Strava site and NYRR then throws your time into a pool of all of the other runners running the virtual race and they rank you by time. No traveling on your part. You can do this in your neighborhood!

I took part in the virtual 5k and allow me to break down the pros and cons of this type of race and maybe it will help you decide whether this is something you want to part take in.

PROS:

  • There is no traveling involved and no schedule to adhere to. You don’t have to worry about commuting to the race or driving to it, or being stuck in traffic or even parking! Just strap on your shoes and go.
  • This particular race was free. Free is always good!
  • You can run this race wherever you want. No need to deal with a hilly course if you don’t want to. Just pick out a flat course and fire away!
  • No dealing with crowds

CONS:

  • For me, there is no adrenalin rush of the crowds, the spectators or even the starters gun. It was me hitting my watch and just saying “go!” lol
  • I don’t know that the timing on a Strava app can be that accurate. I enjoy the fully automatic time of most races.
  • It was a pro above, but for me its also a con – you can run this race wherever you want and get away with a much faster course for the distance than what you may usually run. I chose to run the 5k on a track for example. No hills at all. Is that cheating? There were no rules against that! I think by being allowed to do this, it discredits time, placing etc.

PERSONAL TAKE AWAY:

Look, I ran the race because I was desperate to run a race. I ran it on a 400 meter track. I don’t think I have ever run a 5k on a track (lol). This presented a flat course with no hills. Guess how I ran? Personal record for 5k by 8 seconds (22:31 to be exact). Strava app says I PR’d but do I count it? If you are looking for a good workout and looking to see how that workout compares to others, then this might be a good “race” to run. Another thing I wasn’t a fan of and this may be isolated to New York Road Runners, they actually tried to charge for a variation of this race. As this was their first virtual race of the year, they have an incentive, that if you ran 6 of these virtual races, then you automatically qualify for next year’s Brooklyn Half Marathon. The catch however is that if you want these races to qualify for the half marathon, then each virtual race costs you $20. That’s 6 races at $20 each and ending up costing you $120 to qualify for a race that you will pay another $100 for. I’m sorry but that is just not for me. I have no problem paying a race fee when I get the full experience, the adrenalin, maybe a medal and a fully automatic timed race. But $20 for me to run in my neighborhood to be timed by a free app – I just can’t justify a fee for these.

Will I run these virtual races again? I don’t know. I guess it depends on how my race schedule looks at the time. I enjoy racing for the full experience. The commuting. The buildup before a race. Having to use the bathroom countless times before entering a crowded corral with thousands of other runners. Hearing the national anthem before the race, hearing the starting gun, then having all of these other runners push me along the course. Finally, nothing like coming down the home stretch of a race with spectators cheering you on. Thats the race day experience for me!

Anyways, I thought I would share my “virtual” experience with you. Have you run a virtual race? What was your take on it?

Well It Is Official..

After 4 years of entering the lottery and hearing nothing back, yesterday I got the message I had been waiting for. I finally got accepted to run the TCS New York City Marathon! Yes, I eventually got into this race because I ran 9 races last year and volunteered for one through the New York Road Runners “9+1” program. Yes, I had a hunch that I was running this race this coming November. But there is nothing in the world like absolute confirmation. I was very worried since I ran my 9th race for them last October and had not heard anything since then. I was sure that they would keep their word but hey, you never know right? I can put to rest any doubts on this. God willing I can stay healthy and complete this race. As a runner, its been something I have wanted to do my entire life! While I need the time to train for it, I also wish November was already here!

Before I start my training for the marathon, I do have plenty of races still to complete. the competitive side of me will want to go all out during these other races but I have to remember that this will be a long road of preparation for November. There will be so much planning and training that will go into this. I know I will need the assistance and patience of my family along the way to deal with long training runs and crazy thoughts as I go thru this. But I can’t wait to see how this all has turns out.

Is anyone else about to run their first full marathon this year? If so, is it NYC or is it another? For those who have run marathons before, do you remember your first? Any great stories? Do share in the comments below!

Have a great week everyone!!

New Year, New Goals, New Lesson Learned

Happy New Years to everyone out there!

The new year is here! If you were looking to put a resolution in play, well now is the time! I know I have been preaching that for some time and I am hoping that many of you will take me up on a change to get up off the couch and to start running. If not running, then something better than sitting on the couch! I will get into the New Year’s resolution thing however another day!

For me the new year will not bring about too much change in terms of a workout routine. However, that doesn’t mean that the learning stops. On day one of the New Year I already learned a valuable lesson and I was kicking myself when I realized it. On New Year’s day the gym that I belong to, Lifetime Fitness, had a themed “Commitment Day” for its members. For me, that is another way to get people to make a New Year’s Resolution. To commemorate the commitment day, they encouraged their members to run in a 5k run. It wasn’t considered a race because they didn’t time it. Running geeks like myself of course, chose to time it.

The temperatures of course were very frigid as New York City may never see above freezing ever again. I am convinced that my Christmas decorations may stay on my lawn til March because they are frozen in the ground. The mercury was at 11 degrees this morning at race time with a windchill of 0, zero, zilch, nada. My gym, in an effort to promote all of their classes and programs, had a wacky idea to do a pre-race warm up in the gym that consisted of an obstacle course of sorts. There were close to 100 runners this morning and I think everyone of them in unison told the gym instructors that they did not want to do a pre-race obstacle course? in the gym. Who wants to work up a sweat and then step out in 0 degrees? Helloooo???

When we assembled in the gym and gave them our gracious response of “No thank you”, we were whisked outdoors to the starting line. By the time I put on my hat, gloves and fired up my music and GPS, they were starting the race. Off the racers went and I hit start on my Strava app. As I did that, I dropped one of my gloves. After picking it up, I put my phone away and set on my way to try to keep up with the lead pack. The cold didn’t bother me too much on this race. I wore three thin layers, the bottom one being an Under Armor cold weather shell, tights, hat and gloves. I was fine with just that.

After settling into a comfortable pace and listening for my first mile split, I realized that I forgot to start my Under Armor Map My Fitness App. That’t the app that tells me my splits in my headphones after each mile. That’s the one reason that even though I have discovered Strava, I still use the UA Map My Fitness app. To my knowledge I do not believe that Strava does that as well, but if they do, someone please tell me how to activate that! Pissed off now that I couldn’t find out my splits, I decided oh well, its not really a race, its just commitment day. That’s when I realized that there were only 6-7 people ahead of me in the race. Aaaannnddd just like that, this became a race!

In a 5k there really is no time to pace yourself. The more I run 5k’s the more I realize that you are pretty much running hard almost the entire time. In the process of making this a race, I ended up tweaking another calf in the last mile of the race and had to slow up a bit. I managed to finish 5th overall in the race. Mark those words because I will not finish better than 5th l year!

If my calf had not started to bother me, I might have finished third. First and second were well out of reach so my calf made no difference there. Crossing the finish line in 5th, I was eager to see my time, since I was not getting my splits from the Under Armor app. I took my phone out of my running arm band and Strava looked back at me with nothing, zilch, nada. Seems as if when I dropped my glove at the start of the race, I actually didn’t start my Strava app either. Pissed off is not even the word. I was pacing back and forth at the finish line like a mad man. 3.1 miles out the window and quite possibly a PR out the window. Although I don’t know if this time would have counted since it was not officially timed.

When it was all said and done, I looked on the bright side. I woke up on New Year’s without a hangover, I ran a 5k on new year’s day to start off the year on the right foot, and I got a medal for my troubles. Two valuable lessons however were learned. Never start a race without switching on my Map My Fitness app an never start a race without switching on and ASSURING that Strava is on. I don’t care how many seconds I lose at the start, not having your run tracked might be the most frustrating feeling in the world! Oh well at least the lesson was learned on the first of the year! Hopefully never to be repeated again!

As the weather continues to remain cold, I have to say I am getting used to this cold weather running. Anything north of 30 may be a heat wave for me! If you are from the east coast, how are you getting along with the cold weather? No matter where you are from, how was your New Year’s?

75 days til the United NYC Half for anyone running that!

Last Minute Xmas Gifts For The Runner!

Well, Christmas has snuck up on me once again. I can’t say I have been caught with a list of people’s gifts to buy. Thanks to my wife, our Christmas shopping is just about done! This year I have been getting asked a lot about gifts for people that are runners – geez I wonder why? There is less than a week left til Christmas, but you can still pick up some great gifts if you are willing to walk into a store and get them.  I say that because I feel like almost everyone does their shopping on Amazon now! I know most of you may be runners, so maybe you just want to spoil yourselves with a gift for yourself. Hey that’s allowed too!

Here are some ideas that you can easily pick up. I will start pricy and work my way down!

The Apple Watch

Do your homework on this one because it comes in a few different variations. I must say, I am a fan of this watch. It comes with a heart monitor, capability to work with running apps including the nike running app, and if you are into it, you can take phone calls from the watch. It’s not cheap . The base watch will cost you around $325 and they can run up to $425 once you throw in the phone service. This one might be reserved for that special someone in your life that is a runner!

Jaybird Wireless Headphones

If they are like me, most runners like to run with music. Some are even still stuck to the cord, the headphone cord that is. I know that many runners are reluctant to switch to blue tooth headphones. I was run of them. Fear of more radiation close to my head and other theories kept me from going wireless. However once I did, I wondered what took me so long. Do that runner a favor and gift them wireless head phones.  My headphone of choice are Jaybirds. They tout three types of headphones for runners, The Run, The Fredom 2 & The X3. I personally own the X3 and I can tell you that I love everything about them. They are light, have terrific sound, fit comfortably and have a very good battery life. Your runner will be happy with a pair of Jaybird Wireless Headphones – trust me! Jaybird brands can be found in your local Best Buy store as well.

North Face E-tip running gloves

If you are in the northeast, lets face it, winter is here! Runners logging those long miles outside can do so longer with the right gloves. These days however, any old pair of gloves won’t cut it. In an age of social media and running pics being posted on every run (I’m guilty – my instagram account will prove that!), you need a pair of gloves with e-tips so that they can access their phone without having to take their gloves off. North Face make a great pair at an affordable price of $30. A great gift or a stocking stuffer for the runner in your life! Add on a hat at North Face and this would make a perfect combo!

Foam Rollers

I don’t care how good and healthy that runner in your life is. They have aches and pains at some point during training runs or after a race. They need to loosen up those stiff and sore muscles. These days, foam rollers are the thing! Walk into Walmart and they sell a variety of them at all prices!

Reflective & Safety Devices

As I mentioned earlier, winter running is in full effect. That means for your runner, he/she will likely be doing alot more running in the dark. There are so many products that help to keep your runner safe in the dark. Reflectors, head lamps, visibility vests and so many more products can be found at any Dick’s sporting goods store. These items usually run no more than $30 per item! Trust me your runner will thank you for worrying about their safety in the dark!

So I gave you a few ideas here based on different price points! Hopefully I can bail you out of some last minute Christmas shopping pressure for that runner in your life! As I mentioned above, all of these can be purchased in person by walking into the respective store. No need to risk online ordering this close to Christmas time!

Whole Foods Gift Card

Wholefoodsgiftcard

Finally, if you are not sure if any of the above will suit your runner, buying a gift card at Whole Foods is a sure shot. Runners like to eat right and it is a good chance that your runner shops a lot at Whole Foods. If he doesn’t, well maybe your gift card will introduce him to the wonderful, healthier selection of food that they have there! As always with gift cards, spend what you want!

Workouts For The Week – 12/11 thru 12/17

With the holidays here, I feel compelled to stay on top of my workouts a bit more! Sometimes you see things play out on paper (or on a blog!) and you can either look back on them with pride, or you get ticked off because you realize you slacked off! This week was in the middle for me. I have to admit that the weather has been getting in my way but since I made it a point to start doing some strength training, I feel like I am making out ok on bad weather days.

Here is how my week went work out wise!

Monday 12/11:

This day was a complete fail as it was my Christmas Party At work. I knew going into this day that I would not be able to get anything out of it workout wise. However I was proud of myself for one thing. I usually end up staying to the end of my Christmas parties and end up going to after parties, getting home really late and feeling like crap the next morning. Not this year! Left at 8:30pm after a few drinks and was in bed by 10pm. I will take that away as a plus!

Tuesday 12/12:

I had big plans to get a run in on this day, but my daughter had “Sports Night” at her school, where kids and a parent compete in races and challenges. There was some running involved but it wasn’t quite a workout. Got home close to 9pm and sadly called it a day. This was a day where being a parent just got in the way. We will have those days- but that is when you need to bounce back hard!

Wednesday 12/13:

I came home this day hell bent on running. The weather however was frigid. Wind chill factor on Wednesday night was in the single digits. I opted for the treadmill at the gym on this day. I don’t speak too often about the treadmill because I flat out hate it! Its more of a “dreadmill” for me. Something about this machine that just doesn’t allow me to get into my natural running groove. Also my breathing in the gym is not the same when running as it is outdoors. Never the less, got the running done

Distance – 5.0 miles / Time- 42:32 / 8:24 per mile

Thursday 12/14:

Here was a day to finally work on that strength training! I want to pay attention to my arms, triceps and biceps. Also, maybe because it is more of a vanity thing, I want to work on my chest as well lol. A small part of this is also because I keep flirting with the idea of doing a Spartan race in the future and I know I will need to have strong upper body strength for this so I want to slowly start building that.  I was able to hit all of the body parts that I wanted as well as get some stomach and core exercises done at the end! All of this after a 15 minute warmup session on the bike!

  • 15 minutes of warm up on the bike
  • 3 sets of bicep barbell curls, 12 reps each, 45 lbs, 55 lbs, 65 lbs
  • Alternated above three sets of barbell curls w/ 12 x 15lbs dumbell front raises
  • 3 sets of bench presses, 10 reps each, 115 lbs, 135 lbs, 145 lbs.
  • 3 sets triceps pulldowns, 12 reps each 40 lbs., 50 lbs., 60 lbs
  • 3 sets of butterfly machine, 12 reps each 125lbs., 145 lbs., 155 lbs.
  • 2 minutes of ab roller exercises alternated with 60 second planks (3x)

Friday 12/15:

When I tell you that the weather is just flat out messing with me I am not joking! Friday was pretty quiet at my job so I decided to leave a bit early and try to sneak in a run before I had to get my daughter from school. Almost as soon as I get off the train at my stop, it starts to snow at a rapid pace. By the time I got home and changed into my running gear, there was already a nice coating on the ground. I was determined to get a run in. My earlier run in the week was on a treadmill so that didn’t leave me with the best feeling in the world. My run wasn’t the longest but I had to cut it short because the snow was really coming down hard and I was not comfortable with the footing my sneakers were giving me. Still, a 5k run was completed!

Distance – 3.2 miles / Time- 27:59 / 8:33 per mile

Saturday 12/16:

I was able to get to the gym on this day as my wife had a day of Christmas shopping ahead of her. To help her out, I agreed to hang with my daughter the whole day. The only way for me to get any type of workout now was going to be at the gym as they have an awesome kids program there to keep them busy while parents work out. I followed up my strength training from Thursday with the same workout just lighter weights and more reps.

  • 20 minutes of warm up on the bike
  • 3 sets of bicep barbell curls, 15 reps each, 45 lbs, 55 lbs, 55 lbs
  • Alternated above three sets of barbell curls w/ 15 x 15lbs dumbell front raises
  • 3 sets of bench presses, 12 reps each, 95 lbs, 115 lbs, 135 lbs.
  • 3 sets triceps pulldowns, 15 reps each 30 lbs., 40 lbs., 50 lbs
  • 3 sets of butterfly machine, 15 reps each 105lbs., 115 lbs., 125 lbs.
  • Various ab and core exercises to close out the workout

Sunday 12/17:

Not only did I wake up excited because I was finally seeing Star Wats the Last Jedi, but there was no snow in the forecast and the mercury was going to go close to 40 degrees! I finally was going to try and get a long run in. To make a long story short. mission accomplished! I was able to get in just under 7 miles on Sunday. I felt really good thru out the entire run. I wanted to start slow and easy and I definitely did accomplish that. First three miles we 8:24, 8:33 and 8:24. Once I had three miles in the books, my strides started to open.  Each of the final 4 miles were progressively faster. Final mile was 7:19 pace. No calf pains after and no stiffness anywhere. Long run day was a success!

Distance – 6.7 miles / Time- 55:10 / 8:14 per mile

 

The temperatures are supposed to be back in the normal range this week. Well its about time! The only good thing about this cold snowy weather is that if I get in the day in the high 30s or low 40s, it actually feels like a heat wave to me. I’m debating if I should follow a half marathon training plan or if I should just go at it alone. I keep saying I want to focus on strength training and while I have started, I don’t think most half marathon training plans touch upon strength training. This will be on my mind heavily as I enter this week!

How did your workouts go last week?

This Is Your Journey

Good day friends! Time to get over that hump, its Wednesday! These days, I’ve been thinking a lot about the reactions I get from people when we discuss my running. Of course there is always the comments like “dude you are crazy” or “running is just boring for me”. Those are to be expected. Then there are those that claim not to have the time or will blame something else for them to avoid running all together. Then there is the bunch that confuse me with the following comment: “I’m not fast enough, so why bother”.

When I hear that comment, or something similar, it’s like a punch in the gut. My first reaction is to say, “you know you are right, I’m going to stop running because I’m not fast enough either”.

There are tons of people faster than me. So I wonder, why compare yourself to anyone at all? This is your own journey. It’s my journey also. My journey will be completely different from yours. There may be some similarities but at the end it’s customized to you and me.

My journey three years ago started when I was holding onto my daughter’s stroller to use it as a walker in Disney World because excess weight had given me bad plantar fasciitis and the pain caused me to hold onto the stroller, just to walk! My journey started when I got home from Disney. Lose the weight with exercise. I took small steps. Walking, jogging, stopping even during my running as my foot got thru the discomfort. Time on my watch didn’t matter. What mattered was dropping the weight.

When the weight started to go down, the satisfaction of a walk or a jog felt so euphoric. It was like a drug. An exercise high if you will. I never wanted to give this drug up. Walks became jogs and jogs became runs. Never since HS did I ever think I would run as much as I do now, however that journey has led me here.

Going back to the concept of being fast enough, did it matter how fast I was going to walk around my block three years ago when I started my journey 40 pounds heavier? Not at all. My eyes were set on losing that weight. My daughter was 5 at the time. Dad wasn’t about to be slowed down at this age because of some excess weight and ankle issues. When you put all of this into perspective, ask yourself instead, ‘are you fast enough to make the decision to do something better for yourself before too much time passes or before its too late?’ That’s where the question lies. That’s where you question ‘your speed’. Never mind how far others are running or how fast they are running it. They aren’t on your journey. Only you are!

Further what awaits you once you decide to take on ‘your journey’ is a transformation into a better version of yourself than ever before. For many, the physical aspects of your journey will bring you a healthier, stronger and more fit self. However that’s not the only transformation you will see. I talked about that ‘fitness high’. Oh its real…it is very real! Runners can tell you about their ‘runner’s high’ also. For me it is a feeling like no other and it isn’t one that I feel only when I run fast or I set a personal best at a distance. I feel it every time I run. You may not feel it initially but it always comes around! How I wish more people would experience this – but they don’t because mentally they have put up a road block that won’t allow them this euphoria.

Now that I’ve explained why time doesn’t make a difference, I hope I have been able to push some of you out there to stop doubting and questioning yourselves! Sometimes the mind is our worst enemy. Ironically enough, just yesterday I spent the whole day thinking of a quote that a great American Olympic distance runner, Kara Goucher, said back in 2013. I will leave you with a graphic of that quote below and implore you to start your own journey now!!

Monday Motivation – Starting A Run Plan!

Good Morning blog world! It’s a Monday and the sun is out! Sure there is snow on the ground but let’s not allow that to foil our plans. If you have been thinking about getting a running workout started, let’s not let the weather steer you wrong. If you are ever going to take one word from me take this. The hardest part of the whole process is taking that first step out of the door. Once you are out there your body will adjust and that cold weather that you were concerned with won’t be much of a concern.

Now that you have taken my word on that, here are some simple steps that I recommend new runners keep in mind as they get acclimated to the whole process. These are steps that I myself followed a few years back when I started  running again. Like many of you, my schedule is busy. Once you have a job, a family, children, friends and whatever else, it gets hard to get into a routine. I totally get it. But that doesn’t mean all hope has to be lost. If I can get it done, I know you all can get it done!

  • Before you take a step running wise, commit to yourself that this is YOUR journey. You don’t have to run at anyone’s pace or beat any certain times. This journey is yours and you are the master of your goals!
  • Once you have committed to my first point above, do set a goal for yourself. It can be as simple as running a mile without stopping or it could be running a 5k. It’s not easy to recommend a standard goal because everyone has different capabilities and fitness levels. Therefor I will say this, in general, your goal should challenge you but should also be something attainable. Set a reasonable time frame for your goal of somewhere between 1-2 months. Need a race to run?  Check my race calendar on my blog here! (sorry NYC area only!)
  • Here is the most important part in my opinion, particularly for busy folks. Schedule your workouts! People starting to run say “I think I will try and run 3-4 times a week”. Three to four times a week is great but saying just that, leaves things too open ended. Instead of saying 3-4 times per week, schedule those 3-4 times per week and tell your family and/or friends about your scheduling so that you don’t run into scheduling conflicts with your workouts. This may sound funny, but when I schedule my workouts, I set aside time slots and send calendar invites to my wife so that the time is blocked out on her calendar so that she doesn’t try and have me run errands or handle the kids during those times. Too often we “say” we will run but then “something” comes up! I found scheduling workouts to be very effective to meeting your goals!
  • If you have a mobile device download one of the well known running apps that exists. Two of my favorites are Map My Fitness by Under Armour and Strava. These apps run with the use of the GPS on your mobile device and can track your runs as well as the times and splits. I know I previously said not to worry about running a certain time, but tracking your own workouts will help you monitor your progress. These apps are free to use and both have premium options to add on. Basic tracking of your workouts is free. Don’t have a mobile device? Pick up an inexpensive stop watch on Amazon and log your runs in a small running diary of sorts.
  • Another very important tip that many people over look is stretching. I know we are pressed for time, but please please please do not by pass your stretching. If you are short on time, shorten your run but get your stretching in. Five minutes of stretching will go a long way especially if you are new to running. Remember, your muscles are new to this do. The last thing you want to do it build up the motivation to start a running plan and then get injured. Here are some key stretches that I do myself before I start a run.

Running Stretches

  • When running, run at a pace where you can hold a conversation. If you are running and you are out of breath and cannot hold a conversation, then you are starting out too fast. I have mentioned to many beginners that the number one thing to focus on at the beginning is your breathing. Never mind your legs or pace or anything else. If you lose your breathing tempo, everything else will follow suit.
  • As hard as it may be, don’t think of running as a bad thing. So many people never see it thru but the feeling at the end of meeting your goals when running is euphoric. For many it is a feeling that not many other daily things can bring.

I will leave the ‘starting out” tips at that for now as I don’t want to bombard beginners too much. As always if you have any questions or concerns, feel free to reach out to me!

Experienced runners, have any tips for new runners starting out? Share them in the comments section!

Have a great week everyone!!

Got My Fill Of Turkey Trot

Its the Friday after Thanksgiving and I hope that everyone got their fill of turkey, pie and family! I know I got my full of all of those, but I also got my fill of “Turkey Trot”. As I referred to in one of my previous posts, “Turkey Trots” have been popping up in so many towns here in New York that it has become pretty easy to find one and to participate in one. The one that I ran, the Garden City Turkey Trot, took entries pretty much right up until the 10:00AM start of the race. When they were all said and done, close to 4,000 participants took part in the 5 mile race thru the streets of Garden City. A big salute to the committee that organized the race as they not only put on  successful race, but they also gathered food for the local food pantry so that no one went hungry on this special day!

For me, this was the second year in a row that I participated in the race. Last year I ran the race and ran my fastest race pace wise that I had ran in 2016. In 2016 I completed the course in 38:39 (roughly 7:35 pace). What would this year have in store? I went into the race not being sure how I would do. I had not run a road race since the Staten Island Marathon back in the beginning of October. Since then I had cut back my running a bit. In turn, I have been increasing the amount of weights that I have been lifting at the gym. I’ve been strengthening my quads a bit more and my hamstrings and of course my upper body as well. Also adding to my uncertainty about my results Thursday was that my pace on my training runs had not been faster than 8:00 per mile in weeks. Lastly, it was a pretty frigid morning with the mercury barely getting above 32 degrees but the show must go on!

At the Start Line Of The Garden City Turkey Trot!

My first mile was a bit congested traffic wise. A lot of folks were up at the front of the start that probably didn’t belong there but its Thanksgiving, everyone is just thankful for running today! First mile was not bad. Clocked a 7:13 for the first mile. I vaguely remember my first mile in my previous year’s run being around 7:15 and I thought that was pretty fast. I did go onto slow down my mile pace over the next few miles. This year was going to be a bit different.

Mile 2 had its share of uphills after mile 1 had included down hills. As such when my split for mile 2 came in, I knew this was going to be a different day. My split was 7:12 for mile 2 with uphills! Mile 3 included the longest uphill of the race. My split for mile 3 was 7:13. That 3rd mile drained me a bit and I was eager to see how I would be after the 4th mile. A water station was set up in mile 4 but I declined it because I tend to splash when I take water at water stations and it was too cold to be wet!

In that mile, we passed by a large group of spectators that naturally gave us a boost. They accomplished their job. My split for mile 4 was 7:07. When I looked at the cumulative race clock as I passed by the 4th mile marker it was under 29 minutes and that was the race clock which meant my time was likely faster since I started a little bit behind the start line. At this point I thought to myself, unless I took a bullet in the last mile or collapsed, this was going to be a PR!

Then I set my eyes on a woman who was in front of me the whole race. The distance between her and I was consistently between 10-15 yards. She likely never saw me but some how every time I sped up, so did she. With about a half a mile left, I decided to end the song and dance between this lady and I. I blew past her but with a half mile left, I can tell you that the weight training I have been doing kicked in. I was afraid that I started my kick too early but my arms believe it or not helped to increase my strides. My quads helped keep my stride steady. With about a hundred yards left, my GPS mile split was announced in my head phones. 6:59! Damn – broke 7 minute on my lat mile split! Cumulative time was 36:12, more than two minutes better than last year! I couldn’t believe it!  I was exhausted after this race but I felt great! I didn’t envision running this fast at all but I will tell you that the weight training indeed helped. The legs felt stronger and pumping the arms led to longer strides down the stretch which undoubtedly led to a fast final two miles. I’ll say one final thing about this performance – it was fast for the distance but it was also fast period. My 5k split and my 4 mile split were both faster than I had ever run all out for either of those distances. Crazy right?

This race was not just special because of my time but also because of a couple of other factors. First, if you see my Under Armour Map My Fitness stats up above, I burned 723 calories. Guess who was having pie Thanksgiving night with zero guilt! Haha! But what really makes this race special is that my wife ran it. My wife is new to running and admittedly is not ready to tackle the distances that I do. As such, we don’t run together as she would rather I run ahead. I would want nothing more than to run with her but as I always tell lot of folks, run your race, not anyone else’s. Further my wife is an asthmatic, but let me tell you, that being an asthmatic does not stop her from running. As I have mention so many times, she has set out a goal to increase her mileage while controlling her asthma. She did a 5 k earlier this year and then we did a 4 mile run together in June. On Thursday she had signed up for the shorter version of the 5 mile race which was available, the 1.5 mile fun run. She was going to do this with my youngest daughter but when the weather was too cold, my daughter bailed and opted for staying in a warm bed on thanksgiving morning. This gave my wife the chance to take on the 5 mile race. An opportunity had presented itself and she seized the moment and crushed it. This is an amazing feat for her and I was ecstatic about being there to witness it. In a year she ran a 5 k, a 4 miler and a 5 miler. I had mentioned to her running a 10k earlier in the year and she gave me the look of “No way”. After Thursday I mentioned to her that she is just over one mile away in distance from that 10k and she couldn’t believe it. Her progress this year is truly an inspiration for people that say “I can’t run”. Oh yes you can!

Now that Thanksgiving is over and you know that the holidays are looming in December. Resolve for the next few weeks to get up and get out and burn some calories. Go for a run. If not start with a walk with a light jog. Remember, something is always better than nothing!