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!

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!

Stay Ahead Of The Pack

Thanksgiving is over and in a day or so, November will be completely behind us. Staring us right in the face is a month that many of us love to let loose in. Days off of work, celebration with family, various holiday parties and lots of food and drink make this month so dangerous that once it is over you hear the same resolution mantras year after year once December exits and January enters.

“New Year, new me!”

“Time to shed some pounds”

“This will be my healthiest year ever!”

Sound familiar? I don’t mean to sound like a scrooge at all. I will most definitely attend my share of holiday parties. In fact as I look at my calendar, I am very thankful for the multiple “ugly sweater parties” I will be attending and the various work gatherings I have on the calendar. At the same time however, I also cringe because I know that at all these events there will be a lot of food, alcohol and of course dessert that will be calling my name and without undoubtedly, I will answer that call!

With all of that said, I have accepted December for the health trap that it is. However, I did something a few years ago that I have repeated each December and I highly recommend to everyone. As I mentioned above, folks wake up on January 1, some hungover and others not, and realize “damn, I was bad in December”. The pants fit tight, the scale annoys them because of the number they see and the resolutions begin. But why do people wait til January 1?

Don’t Wait Until January 1!

 

Three years ago, the gym that I am currently a member of, Lifetime Fitness, opened up the location that I go to in Garden City. They opened their doors in the first week of December. When my family joined, I thought that maybe we should just wait til January because were we really going to go to a new gym in December? Boy was I wrong!

Since then, when everyone is making ” “January 1” their eureka moment, I would much rather stay ahead of the pack and pick December 1. Think about it for a second, would you rather wait until January once you have added 5, 10 or whatever number of pounds to your frame and work harder to take that off? Or is it easier instead to offset the gains as they come along? Don’t get me wrong, December will be bad, but by all means embrace the holidays! I know I will. By starting an exercise routine in December however, you will give yourself the opportunity to either gain very few pounds or if you are lucky, none at all! Simple logic also tells you that once the deadly month of December is over, it’s easier to lose a few pounds if you started working out in the beginning of December than to lose a lot of them if you wait until January. An added benefit of starting a healthy plan in December is that there is no one in the gym in comparison to January. It’s a given that EVERYONE will show up to the gym in that first week of January. December tends to be a ghost town in the gyms!

Get Ahead Of The Pack – Gyms Are Empty in December!

 

There is no rule that “New Year’s Resolutions” need to start on January 1. I know your schedule may look busy in December but I encourage you to find those gaps in your schedule. Trust me they exist. Further, I have always said that you do not need a block of two or three hors to get a workout in. Remember, some time spent on yourself is better than no time.!

Once again, get ahead of the pack and start now, believe me you will not regret it!

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 time I run in these types of conditions. Yes I said next time I run in these conditions. If I’m sticking to a 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

My Obsession With Vanny

This is what makes cross country what it is!


For absolutely no sane reason, cross country running is something that has stayed with me for some time now. It is the type of running that I do the least of because sadly there aren’t too many cross country style courses by where I live to run on. But yet when an opportunity presents itself to run it, I jump at the opportunity to do so! 

What is cross country running you ask? No it’s not running from east coast to west coast! And it’s definitely not road running! It’s for the most part trail running, occasional grassy patches and lots of brutal hills with unstable footing at times. In short, it’s misery for those that have never run it. I think the reason that it has a special place in my heart is because when I first did any type of organized running in high school, it was the first type of race I ran. 

The Infamous Back Hills Of Vanny

The course that I ran the most was the famous course at Van Cortlandt Park in the Bronx, affectionately known as Vanny to many “harriers” or cross country runners. The New York Times wrote up a great piece about the course a few years back. The article describes the many facets of the course that I fell in love with as a high schooler. 

This Saturday, I go back and visit my old friend Vanny. For the last few years I have been paying Vanny an annual visit as I run the alumni race that is part of my former high school’s city championship meet. For me it’s not only a chance to run a cross country course that to this day I still admire, but it’s a chance to see some old coaches, and cheer on my alma mater. 

As I go back each year however it’s a continuous challenge that i’ve set for myself.  To put this challenge into perspective I recall how in high school, my best time on the course was under 15 minutes for the 2.5 miles course (4000 meters). Keep in mind I ran that course four years straight each weekend from September thru November. When I returned to the course for the first time since high school back in 2009, I didn’t know what to expect. I went into the race that year with a mentality of “whatever happens, just happens”. Well when I crossed the finish line, the clock read 23:32. I just looked at the time, laughed as it was almost 10 minutes slower than high school and then hit the floor because my quads and hamstrings were shot from scaling those hills for the first time in 22 years. It was quite a scene and quite a memory now that I  look back on it. 

The serenity of Vanny makes it very deceptive!

So I’ve gone back 4 of the last 5 years to challenge Vanny again:

2012 – 21:45

2013- 21:10

2015- 20:30

2016- 19:30

I return to visit my friend Vanny again this Saturday. While I can tell you that as I am typing this that I feel confident that I can run faster than last year, I have to remember that we are talking about cross country here, especially Vanny. What if I twist an ankle in the “Back Hills”? What if I hit a ditch on the grassy flats? What if I didn’t train on enough hills and they destroy me again? What if I take a tumble on the steep and fast down hills. 

This is what I love about cross country. The fact that there are so many different variables makes it even more challenging. Just when you think you are ready, you just never know what might happen!
As I go into my “date” with Vanny, I can’t help but remember an old saying one of my high school coaches used to tell us :

“You’ve never lived until you’ve died in the Back Hills of Vanny”

That saying is true as it’s known by a lot of New York City runners. I’ll let you know on Monday how my date with Vanny went!

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

Day One or One Day?

I saw this quote today on my Instagram feed from a very motivational person that I follow, Audrey Puente from, Fox 5 here in New York. She posted this quote and it’s a question that I think many people should ask. 

I actually asked myself this question repeatedly when it came to the New York City Marathon. I always said “one day I want to run the marathon”. I said that for years! This past March I set up a plan for me to run it in 2018. Well actually New York Road Runners did. As of now, I’m qualified and slated to run the 2018 running of the marathon. I got tired of saying one day!! 

So which one will you choose- Day One or One Day?

Enjoy the weekend my friends!! 

Life’s decisions!