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!

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 dangerous 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 Saturday 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 and 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 faster since 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!

10k Tuesday

If I’ve learned two things in the past couple of years while running they are the following.

  • If I’m having a bad day – then I need to go for a run because it means I need some “me with me” time
  • As I get older I need more rest between runs!

Well Tuesday came and I encountered both. I came home after a long day at work and not wanting to bring my work issues home, I went on a run. The weather was calling me as it was a gorgeous night for the end of November! For whatever reason, I wanted to try and run a 10k. My last two runs were Thursday and Saturday, a 5 miler and 4 miler respectively. Saturday was an easy run after my race from Thursday so on Tuesday I decided it was time to step it up a bit in miles.

 

Starting my run I felt good. Strides were strong and pace was steady for an evening run. I note the evening run because I prefer not running at night but at this time of the year during the week, you virtually have no choice. Somewhere around mile 4 or my run, something happened that hasn’t happened in a while. I caught a nasty calf cramp. I blame this primarily on 2 things. I had done some strength training on my legs the night before but nothing serious. With strength training being new for my legs, maybe I didn’t bounce back well? Also I have a tendency of lifting my stride to run on the balls of my feet when I feel strong. Usually I don’t do that my entire run and reserve it for the last mile or two but remembering my race on Thursday, I ran on the balls of my feet for most of that race. I usually don’t run like that the entire time because I reserve that for my increased pace. I likely over did it on the balls of my feet on Tuesday. As I am typing, my calf is a little tight but I am fairly certain that it will be ok. In hindsight, I likely should have taken one more night off from running and not run on Tuesday. I say that because I am starting to notice that after hard runs, I am needing two days to feel 100% again. Hey I guess it’s old age My last 2 miles on Tuesday, I went back to running “heel to toe” and while I could feel my calf annoying me, it wasn’t painful. My pace slowed during the last two miles but I was pleased overall with my pace for the night!

At times you have to listen to your body if you have long term goals. I could have continued on the balls of my feet on Tuesday but I could have paid the price for that dearly. I will have to watch my strength training on the calf machine going forward and also stretch that muscle out even more before I run. These things will happen but it’s how you learn and adjust that will make the difference.

Today I will take the day off and watch that big old tree in midtown get lit (aka the Rockefeller Christmas Tree). I must admit though that I am eager to get back and run again to see if the calf flares up!

This all makes me curious – do you all run heel to toe or on the balls of your feet? Running minds want to know! lol Hope you all are having a great week!

The Emotions Of A Runner

This race moves participants in so many ways!

I wasn’t planning on a Friday after 5pm post but then this afternoon happened. I walked to Central Park today because it was gorgeous out. I had read that the finish line for the New York City Marathon was finally complete so I figured I walk over to Central Park. 
The weather was beautiful out so uptown I went on 6th Avenue from my office at Rockefeller Center. Halfway on my walk up 6th avenue at around 54th street, I’m waiting for the light to change, and I see a young woman running towards me. I looked, I looked again more intently and I couldn’t believe my eyes. It was one of my favorite runners currently on the circuit, none other than Brenda Martinez. I COMPLETELY FROZE for 3 seconds. I watched her run by and thought about asking for a selfie. Then I  had all of these thoughts

“maybe she was on a final training run for the Abbot 5k Dash To The Finish- you can’t ask her for a selfie- what if you mess up her training run and she loses because of you- what if you stir up attention to her and she gets mobbed?” 

Recognized Brenda b/c she was still wearing the shirt in the pic she posted about an hour earlier lol

By the time I asked all those questions in my head – she was gone. Running down 6th ave- it was good to see you Brenda! But i continued my walk smiling because I had seen one of my favorite runners up close. Pretty damn cool!

The marathon – truly a global affair!

Onwards I went to Central Park! I made  it to the finish line and what first  struck me were all of the flags from all of the countries being representee at the marathon. How beautiful that sight was. How beautiful it must feel coming up that final uphill running between all of those flags.
Finally I made it to the finish line. I felt ecstatic about being able to see it. There was excitement because there were people meeting and discussing their plans for meeting their family members after the race. There were news reporters interviewing people about the race. So much buzz and optimism! Then I started to long for running this race on Sunday. Maybe I was teasing myself going to the Pavilion, Expo and now the finish line all in one week. But then I thought “screw this- I’m a runner and this is our Super Bowl, Our World Series, I’m going to celebrate”. 

Next time I see you, I cross you with hands held high!

While I still felt feelings of wanting to run the race. I started to chat with people that were taking pictures with their numbers and with their families. Heck I implored people to get into the pics with their families on a couple of occasions and I snapped the pictures for them. I congratulated them for getting the opportunity to run th best race in the world and wished hem nothing but luck!

On my way out, I turned back because I saw Fred. Fred Lebow that is. The grandfather of the NYC Marathon has his famous stature just to the left of the finish line. I snapped a pic of Fred and literally said “thanks Fred”. Without him he won’t have this race, we don’t feel these emotions and we would never be able to say the words “New York City Marathon”.

I keep saying I will see you next year, but getting closer to the race this year has me more motivated than ever!

Once again good luck to all of those running this beautiful race on Sunday!

The father of the NYC Marathon – Fred Lebow

 Hurdling Over The Obstacles

Never give in to the obstacles life throws at you!

If you are just getting started in whatever type of training, there are going to be times when obstacles or roadblocks will challenge you. It might be in the form of a cramp, a nagging sore muscle, fatigue, a busy schedule or some unforeseen outside force. It is quite normal. Heck it even happens to the most veteran of people who have been working out. 

What is important to recognize however is how you are going to get past that hurdle and most importantly, ensure that it doesn’t beat you. Physical ailments may derail you temporarily but does that mean you shut down your workouts all together? For example, if you are a runner and you experience a sore muscle or a severe cramp in your leg, rest that muscle but perhaps cross train and keep the other parts of your body active. The key here is to try and remain as consistent as possible. 

Then there is the occasional thing that pops up on your schedule at last minute that keeps you from getting that workout completed that you had your heart set on. This happened to me on Tuesday night. Had my sights set on more strength training and a short run, however I had a friend stop by thay was doing me a favor and when he left, it was past 9pm. I thought about still going to the gym but that would have meant having dinner at 11pm which is not always wise. 

Walking into the gym in the early AM fog!


Instead I altered my schedule, went to bed early last night and woke up at 5am today and got that workout completed. Now people will say 5am is too early. Yes it is lol – but the hardest part was waking up. Once that happened, everything flowed. Achieving your goals will take some sacrifice, there is no doubt about it. When my alarm went off at 5am, i thought about how I still had an hour and a half before I usually wake up. But to make up for my missed workout on Tuesday, that 90 minutes of sleep had to be sacrificed and in hindsight it was worth it! 

Early pic from my IG @cosmossoccerfan – Follow me!

About the only thing I regret about this morning is because of the heavy fog out at 5am this morning, I was forced to run in the treadmill (grrr). My strength training was done with hardly anyone around me! Now off to work we go!

Remember, don’t let those obstacles that life throws at you get in the way. It might take some sacrifice but find a way to jump right over them. Keep positive thoughts in mind like I did. I kept thinking about the breakfast I was going to crush! With that said – I’m done here and about to go and crush that omelette! Have a great day my friends! 

Protein after an AM workout – skip the potatoes& toast!

FOCUSED – Monday Workout!

Definitely not – it will require consistent work!

On Monday I was determined to get a workout in no matter what. In my home, both my wife and I like to get out workouts into our schedules so long as someone is handling the kids. Being mindful of my wife’s workout frequency is yet another thing I have to factor into when I will be getting my own workouts completed. In the month of October my youngest daughter has been practicing with her cross country team around 6:30pm two afternoons per week. I particularly like this coach because he encourages parents to join the workouts and while they don’t necessarily have to run with their kids, the parents at least get some exercise in. Monday my wife decided to go to my daughter’s practice and run at the practice which gave me free reign to get a great workout in.

Me crossing the line during my 2016 cross country race

My next race is a 2.5 mile cross country in the Bronx at one of the best cross country courses we have in New York, Van Cortlandt park. The course is home to many prestigious races in the northeast at all levels of cross country running. For this distance and for this race, my distance running has completely stopped. I have been focusing on my speed more and actually trying to implement weight training. On Monday I wanted to do both so I did something I had never done before. I belong to Life Time Athletic gym in Garden City, NY and I love their facility. The one thing I despise at that gym, and actually at any gym for that matter. is the treadmill. I cannot tell you how much I hate these machines. The notion of running in place just annoys me in every which way. Yes, sometimes it is the only alternative in inclement weather and I will give in and run on the treadmill in inclement weather but we aren’t quite there yet. It was 70 degrees last night!! I did want to get that weight training in so I decided to drop my bag off in the gym and head back out the front door for a quick run in the neighborhood.

Why had I never done this before? The area was very well lit, in fact I would say more so than my neighborhood at night. Little to no foot traffic to interfere with my run and I was able to get thru a swift run to start my workout. On Monday, I aimed to run the distance of my next race, 2.5 miles. My thought process is that this would be the slowest I run this distance while training for this race. I plan on running the distance a couple of more times before race day with the expectation that each time I get faster.

My time on Monday, 19:31 for 2.42 miles. I’ll take that considering that when I ran this same race last year, I ran 19:30 on the course. Now keep in mind that this course has some nasty, steep, rolling hills. These hills keep coming for a whole mile and they can really test even the most seasoned runner. One of the things that is different when you are facing a race with these type of hills is that you have to make sure to have some weight training, especially in your upper body. You will need that to pump your arms some to get up the hills that await.

That brought me to the second part of my workout. Today I wanted to start focusing on my arms with the daunting thought of those hills in my mind as the music blared through my headphones. Here’s what I tackled on Monday:

3 sets of Arm Curls (25, 30, 35 lbs)

3 sets of Deltoid raises (12, 15, 15 lbs)

3 sets of Lat Pulls dowsn (60, 70, 80lbs)

3 sets of Rope tricep pulldowns (45, 50, 55lbs)

I have to say doing my run outdoors got me warmed up like a treadmill never had before! I maintained my sweat the entire time I was lifting weights. I left the gym on a Monday night feeling great! I’m hoping to complete two more quality workouts like that this week. My goal for race day as of now is to go under 19 minutes. It’s going to require some hill work and some more speed work. Ah yes all good things to look forward to! lol

Remember, it is always about setting GOALS, working hard to try and achieve them and hopefully CRUSHING those goals!! It won’t come over night but BELIEVE that you will get there!


 

 

 

 

 

 

 

 

 

 

 

Will Run For Swag! 

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 can’t help it that I’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 Armour’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 “Map My Fitness” app


Last week I noticed an email from Under Armour that said “$40 off any order of $100 or more on the Under Armour website”. 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 isn’t another reason to run then I don’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!

Monday Motivation 

Ok folks, I have a confession to make. I didn’t run this weekend, nor did I exercise either. I haven’t had a weekend like that in some time. Do I feel bad? Not really. A little guilty perhaps. But the calendar says it’s Monday and for me, that’s the time to get back on the fitness grind.

For many folks, Monday’s are a drag. But they don’t have to be. They can also be the start of a new beginning, especially for someone who has been away from the fitness game for a while. If you don’t know where to start, it’s ok. Start by making simple decisions in your daily routine that are different from what you’re doing now. Here are some simple examples:

  • If you commute to work, get off a stop earlier than you usually do and walk the rest of the way. Tomorrow do the same and perhaps add the return trip also.
  • Drink coffee? Soda? Start to cut back the sugar. Sugar can pack on the pounds and if your trying to lose them, sugar will help.
  • Look at your daily habits. Do you really need to binge watch all of those shows on Netflix on Hulu? Ask yourself how much time you spend daily on shows and start replacing that time with exercise. Walks, runs, trips to the gym. Anything is better than self-imposed Netflix marathons.
  • Guilty of ordering take out? Don’t do it this week. Look over your diet and make healthier decisions.
  • Add veggies to everything – breakfast, lunch, dinner and slowly cut out the carbs. It goes a long way – trust me!
  • A lot of us have iphones – use the apple health app! Count your steps, track what you eat. It’s such a useful tool that is already on your phone but people don’t use it! Try it!
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Is Netflix your marathon? Consider scaling that back!

 

Of course, I highly recommend running to anyone looking for a longer term plan to feel better. My favorite recommendation for beginners, schedule yourself to take part in a 5k race in the next 3 months. That’s 3.1 miles. That gives you 3 months to get your body used to running 3.1 miles. Start out light. Jog a mile a few days a week for the first couple of weeks. Then increase it to 1.5 miles and then gradually increase it each week. In your practices leading up to race day work up to running 4 miles max. If you can get two or three 4 mile runs in then a 5k on race day will be easy! But listen to your body and progress accordingly. If running is new to you make sure you stretch properly before and after and if you feel pain, not soreness, take a couple of days off before resuming.
Monday’s should not be looked at as doom and gloom! It’s time to start a new routine! I gave you a couple of examples of how to start a new routine but ultimately its up to you to figure out what it is that you need to change!

Just promise me one thing – that you will make today a better day than yesterday!

Running doesn’t have to be fast – just consistent!

 

Why I Got Back Into Running

First Step

Maybe its time for your first step?

As I mentioned in a previous post, I got back into running about 4 years ago. It has led me on quite a journey learning about myself and as long as my legs will allow me to keep running pain free, I don’t think this journey will end. But where is it going? Well to know that, I’ll have to tell you where I’ve been first!

I ran cross country and track & field in HS and had some pretty good success with it. Managed to get down to a 2:02 half mile and a 5:05 mile. I would say that is ok.

Picture From HS

Slim and ready for a race (circa 1990)

After high school, I continued to run in college and even shortly after college but primarily to stay in shape. Even though I did run after high school, my intensity level was a lot less than it was in high school!

Years went by and as family life settled in and daily routines as a homeowner and father of two arose, the pounds started to pile on and the waistline started to expand. If I ran 3 times a year I was probably exaggerating. Then in 2012  I got a phone call from a friend who I ran cross country with in high school. He had become the alumni director in my high school and was reaching out to some of his running buddies to get a group of alumni runners to run an alumni race at the school’s varsity cross country city championships. I couldn’t pass up seeing old friends and running the course I used to run at Van Cortlandt Park in the Bronx, so you know I said yes and showed up.

Vanny! (Photo Credit: Van Cortlandt TC)

In high school, I ran the 2.5 mile (4k) course in high school usually under 15 minutes. On that day I ran the alumni race and out of 120 alumni, I finished 118th in the race and it might as well have been 119th because me and a buddy ran together and we finished together. My time was 23 minutes and change! Now let me stop for a second and say time should never be an issue to a new runner. But when you used to do this week in and week out and see where you are now, it’s an eye opener!  I felt helpless on some of those hills while I was running and woke up the next day in insane amounts of pain.

In the following months, I let that day scar me for a while for really no reason. Weight piled on after that and I developed some nagging pains in my ankle that a foot doctor said were weight related. I peaked out at close to 200 pounds.

Peaking at 200 pounds in 2013 – boy was that bad!

 

I love my family but when your daily routine consists of work, home, eating, drinking, lounging around the house and sleeping, it’s time for a change.

Cue up running.

My doctor prescribed me orthopedic inserts. At a very slow pace, I started to run again regularly. I changed my diet and in the course of a year my weight started to drop. In that year, I would come home and spend time with my family but I would yearn for a run. Sometimes when I would have a bad day at work, and even to this day, I tell my family, “Look, I’m not in a good place right now, can you give me an hour?”. Off I would go for a run and I would come back a changed person emotionally and mentally. For the past four years my need for a run has been like a drug but of course this is a good drug! I blame the euphoria that I mentioned in my last post and the endorphins that running brings.

How many of you out there feel tired all of the time. How often do you settle for nights on the couch which follow another night of takeout food? Weekends come and go and no exercise was done. Do you miss how you looked in high school or college? Are the clothes getting tight? Or do you wake up hungover way too many mornings?

Running worked for me – it can work for you! Start that change – all it takes is for you to get up and take the first step!

Get out and run, one step at a time!

Pushing Thru The Pain For The Euphoria

Each and every time I start to get dressed for a run, I utter to myself, “Man I don’t want to go on this run”. Even once I am stretched out and start hitting the pavement, I still harbor the same resentment for pretty much the entire first mile. But somewhere along the way, those feelings of angst start to dissipate. Maybe it’s the thoughts of every day life that start running thru my head, or perhaps it’s the song on my headphones, or the surroundings I pass that make me forget that I am running. And even in the rarest of occasions, if I am just having a bad day of running and I feel crappy the entire run, there is one thing that has never failed to happen – the sense of accomplishment that I have when I am done!

For some of us that do we run because we “think we have to”. While running is a great way to stay fit, ever try approaching it as a way to set goals for yourself? For me, it’s been a new way to push yourself and the fun thing is that you can set new goals for yourself every day whether they or short term or long term goals. No matter what it is in life, achieving any type of goal is extremely gratifying isn’t it? The next time you run, don’t just hop on a treadmill or run around the block, set a goal instead. Set a mile as an initial goal. Then change it next time to either be longer or faster. For folks that have been running a while, set a calendar for yourself and mix your running experiences up.

Goal crushing is EUPHORIC! To look back and see what you’ve done and feel the euphoria is tremendous! To have run a bit while you were crushing goals is not only a benefit to your mind and self esteem but to that body of yours as well!

So what are my goals? Well 4 years ago, I just wanted to lose weight. After a year, running was helping me to lose weight but I started to fall in love with running again because of the gratifying feelings I felt after my runs. So I signed up for the NYC Marathon lotteries for a couple of years. Last year I got tired of being rejected for entry to the race. So I signed up for the NYC Half Marathon lottery and got accepted into that. Now my goal became training for that half marathon. From then, I’ve kept scheduling races for myself and they have served as my goals on a consistent basis.

Now back to you guys. Looking at yourself and I am sure you are all busy with day to day responsibilities, maybe races are not achievable goals right now but focus perhaps on setting aside time for you to workout and run just a little. Build on your goals from there . You can do it. The EUPHORIA awaits you. Don’t let others enjoy it while you cling to the same hapless feelings of the everyday monotony!

Get out there, put one front in front of the other and RUN!