CANCELLED! Run The NYC Half Course W/ Us This Saturday!

UPDATE – SATURDAY 3/2/19 @ 5am!

Due to accumulations of already 2-3 inches of snow on the ground in Brooklyn and more still falling, we have decided it is in the runners best interests to cancel this run! .

We have come too far training wise to risk insury! Originally I had hoped this would be mostly rain but it wasn’t the case!

.

Apologies this didn’t work out!

As we come up close to two weeks left to the United NYC Half, its time for runners to get their final long runs in!  Similar to what we did a few weeks back, we will be running a large portion of the United NYC half course!  This week we will come close to running the whole course! We are looking to run approximately 12 miles this Saturday!

Where: Soldiers & Sailors Memorial Arch @ Grand Army Plaza in Prospect Park!

When: Saturday, March 2, 2019

Time: Gathering between 7:00am – 7:15am

Why: 12 miles of the United NYC Half Marathon Course

 We will be doing this run rain or shine! One of the positives that we have going our way that day is that we will have a bag check available! You can check your bag with one of our members at Grand Army Plaza who will then transport your belongings for retrieval by the NYRR Run Center.

We will also have FREE samples of Nuun Hydration & Vitamins to give out before and after the run.

For this run we will have three different pace groups and have them departing at staggered times.

-Pace group 1 – 7:30am – Runners pacing over 11:00

 -Pace group 2 – 7:45am -Runners pacing b/w 9:00 and. 11:00 per mile,

 –Pace group 3 – 8:00 am -Runners pacing under 9:00/ mile

Below is the route that we will be taking for the course run. Please keep in mind that some parts of the actual course cannot be run as we do not have access to them such as the main road of the Manahattan Bridge and the actual FDR Drive. We have improvised the route to come as close to the actual race day course as possible.

COURSE ROUTE! 

I know the race starts within Prospect Park but we won’t have the luxury of signage telling us where to go this Saturday and I would like to avoid any confusion. Also, starting in Grand Army Plaza allows, our vehicular bag check to drive up right to us and not having to go inside the park. So with this route, we will end up somewhere between 12 and 12 1/2 miles approximately while cutting out one mile from within Prospect Park.

  •  We will start at Grand Army Plaza and head South on Flatbush Avenue, taking Flatbush Avenue until you get to Empire Blvd. (0.75 miles)
  • Once you hit Empire Blvd,  turn around and come back up Flatbush Avenue retracing the route you just ran. Go back thru Grand Army Plaza and run past it but make sure to pick up Flatbush Avenue on the other side of Grand Army Plaza AND NOT Vanderbilt Avenue. (approx 1.0 mile)
  • Once you pass thru Grand Army Plaza, stay on Flatbush Ave for 1.5 miles and make a left on Willoughby St. (1.5 miles) 
  • On Willoughby, go 5 blocks, approx. ΒΌ mile and make a right onto Jay St. (0.25 MILES
  • Stay on Jay St for a little over a ΒΌ mile until you come to Sands St. Here, there is an entrance to the Manhattan Bridge pedestrian walkway. (0.25 MILES)
  • Enjoy the stretch over Manhattan Bridge and take your pictures now instead of race day lol (1.3 MILES)
  • When you come off the bridge make a right on Canal Street Stay on Canal Street for about 3 blocks until you get to Allen Street and make a right. Stay on Allen St until it turns to Pike Street and take Pike Street all the way until you hit the FDR Drive. (0.25 MILES)
  • Cross under the FDR drive and run along the water either along the water or on the bike path under the FDR drive. Stay along this path until you come to the Water Club which is approximately at 34th street (3.0 MILES)
  • Continue one block on 34th street to 1st ave and make a right. (0.1 MILES)
  • Continue north on 1st Ave to 42nd street and make a left (0.4 MILES)
  • Continue on 42nd street to 7th avenue and make a right. (1.2 MILES)
  • Continue north on 7th avenue for a mile until you reach 59th street and Central Park South. Make a right on Central Park South. (1.0 MILES)
  • Take Central Park South to Grand Army Plaza and enter the park on East Drive. Continue on East drive and make a left at the 72nd street tranverse. Take the transverse around to the west drive and end run at tavern on the green. (1.5 MILES)

See you on Saturday rain or shine! Any questions regarding the run, please email us at wearenycrc@gmail.com !

 

NEW FEATURE – Monday Member Spotlight

Cheryl crushing the 2018 TCS NYC marathon this past November!

Good Morning Running Community!

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

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

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

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

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

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

Here are some member messages about Cheryl!

Some kind words on Cheryl from teammate Derek S.!

More kind words from teammate and good friend Rosa S.

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

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

Happy running to you all!

Cheryl holding her newborn grandson earlier this year!

 

 

It’s Cold Out. Good! Here’s Why!

Carlo Ferval Staten Island half

In two year’s time, Carlo has gone from corral K at NYRR races to corral B. This guy knows what he’s doing!

Hi everyone, this is Cesar. When I started We Are NYC RC I was excited to just meet friends who were runners. As a result some of these runners have become valuable sources of knowledge for me. So allow me to introduce you to one such runner in my club, Carlo F. This guy has improved in leaps and bounds and yet he is always willing to share the secrets of his success. Today I wanted to introduce Carlo who will be contributing to this site from time to time. You can follow Carlo on Instagram at @clo_runs !

To some, winter means treadmills and indoor cycling while for others, winter can be a wonderland full of countless adventures. But you may not realize that outdoor winter running (and winter training in general) provides many benefits, such as:

1. Promotes Weight Loss – When it’s cold, you start shivering because muscle movement helps heat up the body. So we actually use more energy during winter running as the body has to work harder to provide us warmth. This helps work off the gains during a time when it’s easier to stay indoors than to go out for a workout.

2. Improves Your Cardiovascular System – Running in the winter strengthens your heart & lungs as they have to work harder to provide the body with oxygenated blood since it becomes less easy to breathe (due to the cold air reducing the body’s air flow) and maintains the body’s core temperature.

3. Strengthens Your Immune System – When your body’s immune system is exposed to the cold, it is enhanced to fight inflections. Staying active during the winter is your best defense against cold and seasonal flu. In addition, the cold air acts like a natural ice pack to decrease inflammation, an in turn your joints will feel less sore after a winter run.

4. Build Mental Fortitude – By encouraging yourself to embrace the cold instead of staying indoors, you are pushing yourself to break those mental barriers that can hinder your progress. Plus, you’ll have run through some of the toughest, hardest and least enjoyable conditions imaginable and that will give you the confidence to tackle a new season of running when spring comes along.

5. Improves Physical Endurance – Your muscles will need to adapt to uneven and slick terrain. Whenever you attempt to walk across such a surface, every muscle in your body is working hard not to lose balance, thus becoming stronger, more responsive and more resilient in the process.

6. Less Crowded. During the winter, Central Park is almost a Ghost Town. There will be fewer people out. And for the ladies, this also means less cat-callers during the season.

7. Running in the Cold is Easier – you do not have to worry about sweat and dehydration. The colder the weather, the less heat stress on the body. Soon you will realize it feels easier to hold your 10K pace during the winter as opposed to during the summer.

Winter is the Best Time to Work on Yourself – Because there are less races and less people. This is the best time to focus on your weaknesses and turning them into strengths as well as trying out new things that you may have wanted but couldn’t find the time. You want this to be a period where you are able to gain the necessary fitness to tackle a new challenge or an upcoming training program.

Possible areas you may want to improve: Cadence, Core Stability, Running Form, Upper Body Strength, Aerobic Base (High Mileage @ Easy Pace), etc.

Possible things you may want to try: Heart-Rate Based Training, Spinning, Pilates, Yoga, CrossFit, Jump-Rope, Weight-Lifting, Running Drills, other Fitness classes, etc.

When it comes to Winter Running, the most important part is the layers you wear. This website, brought to you by Shape Magazine, shows what winter gear you should have at your disposal as well as a guide to what to wear at what temperature. However if your easy pace (in miles) is faster than 9-minute, you may have to adjust accordingly, as the faster you run, the more heat you generate.

In addition, some of you may not realize but there are indeed sneakers made for winter running (snow/ice/rain). Last year, I wore Mizuno Wave Rider 20 GTX exclusively during the winter. I recently purchased the Saucony Peregrine 8 Ice+. There’s also the Brooks Ghost 11 GTX. You can either research or reach out to your preferred brand(s) for sneaker recommendations for winter/cold weather running.

You can also purchase Snow & Ice Traction Cleats (such as Yaktrax). They are used to avoid sliding on slippery surfaces like ice and snow, as they are attached to footwear with either rubber straps on the heel and toes that covers the whole sole or a single strip over the foot.

You can even take it a step further by installing spikes on the bottom of your sneakers to act as cleats (DIY Traction). This would be the cheapest option and would advise to do on a pair of your least favorite sneakers.

https://www.digitaltrends.com/…/how-to-winterize-your-runn…/

Running during the winter has its dangers that you have to watch out such as hypothermia, frostbite, knee pain & lower leg injury (if you’re not working on your core, hip mobility & flexibility). Of course, if the weather conditions are too bad, please use the treadmill. πŸ™

Good luck on training everyone!

Carlo Ferval Marathon

Trial Run Of The United NYC Half Course

This past Sunday I had the opportunity to tackle the United NYC Half Marathon course with members of my We Run NYC Running Club. Minus the nasty cold rainy weather I have to say that I was ecstatic about our run!
Grand Army Plaza

Picture of the start area for the United NYC Half!

As for the course itself, as many know, the NYC Half Marathon course has changed from previous years. For the first time this year the course starts in Prospect Park Brooklyn and ends in Central Park. Based on our run, here is my analysis of the course followed by my advice on how to tackle this course.
The course starts off heading north on Flatbush Avenue with a nice, long, steady gradual downhill. The downhill itself is about one mile long. Strava measured this mile to be a decrease in elevation of about 96 feet. I have to admit, this is a nice wide road with lots of local shops. I am 99% positive that this stretch of the course is going to be filled with spectators on race day. With that said, these spectators, along with the 20,000 plus runners that just started around you are going to give you one hell of a boost of adrenalin! The temptation to unleash a fast mile is going to be huge! I will say, it is very important to resist that temptation because you have a long way to go and some challenges ahead.
The second mile has a very small but short incline. It’s a relaxed mile that will lead you right onto the Manhattan Bridge. This is where your work and challenges will start.
east_manhattan

Manhattan Bridge Awaits!@

Once you get on the Manhattan Bridge there is a long steady climb onto the bridge until you get to the middle. Your total climb will be around 90 feet. This slow steady climb is given back as you come off the bridge and make a right onto Canal Street. The decline in elevation continues until you go east thru Chinatown and to the FDR drive.
Full disclosure, today for this next stretch, we had to alter our route from the official route because the official route will take you onto the FDR drive. Obviously, we couldn’t get the FDR drive closed, so we chose to run over the overpass on Delancey Street to the other side of the FDR and ran along the water via the promenade up until 35th street. Distance wise this was the same as running on the FDR however where we ran on Sunday it was completely flat along the water. As we were running however we noticed that there were some steep elevations on the FDR drive in particular around the 10th street. This elevation essentially makes the FDR Drive go from street level to an elevated roadway. I wish I had the elevation measurements on this but just be prepared for an climb during this stretch on the FDR drive!
FDR42nd street

There are several increases in elevation on the FDR Drive stretch!

I believe that we are scheduled to get off of the FDR at 42nd St. Going west on 42nd street, we started out flat until we got to 3rd avenue. I can tell you that once again you will be begin a climb of about 40 feet until you get past 5th avenue. Here you will begin a small gradual run downhill that will take you around the corner onto 7th and up to around 45th street – that’s about a half mile of gradual downhill. Enjoy that stretch as much as possible because there is more work ahead! Once you approach 45th street on 7th Avenue, you begin an approximate one mileΒ climb up that will take you up another 40 feet in elevation and will leave you right at the entrance to Central Park.
This should prepare you nicely for what awaits you in Central Park. You will enter Central Park after completing 9 miles. Once you enter the park, a series of small uphills and downhills will await. Nothing too drastic. That is until you get to around 72nd street on the East side. This is where Cat Hill awaits you. You will climb over 50 feet in elevation over a span of a little over a half mile. For our trial run on Sunday we were not that winded when going up Cat hill. I think it was adrenaline from entering the park and knowing that we were not that far away from the finish. After Cat hill you will enjoy close to a mile of rolling down hills which includes a turn onto the 102nd street traverse to head to the West Side of the park. Choose your effort here wisely because when you come back around on the West side, you will have more uphills awaiting you!
cat hill Central Park

Make sure to “smile” at the Cat as you go up her hill!

When you turn off of the traverse and onto Central Park West, you will have a little over a mile left. How you tackle that mile will be tricky. As soon as you turn onto West Drive you will be met with another long uphill. This one will take you up another 60 feet in the span of about a half of a mile. Once you get to the top of that hill, you will have a small down hill rest and then you will climb a short hill again. Coming into the 70’s on the west side you will be headed down hill one last time and this time, into the finish line!
Our total elevation today according to Strava, was about 450 feet and I think on race day it will be more because of the FDR drive span that I mentioned above. This United NYC Half marathon is nothing like the previous version of it. A personal record is not impossible on this course, but its also not easy! How you attack this course will be key. Go out hard too early and you will pay the price on the many hills. If you wait too long to attack Central Park, your pace leading up to that may be too slow.
grand-central-terminal

Be inspired by Grand Central as you run by on 42nd street!

In looking back on the course after digesting it on Sunday, my suggestion is to definitely hold back in the first two miles and start working a bit as you start your climb over the Manhattan Bridge. Keep working the exit off of the bridge as well as your time in China Town. Once onto the FDR you can hold back again in my opinion as this stretch of the run may be a little draining. Remember the elevation of the FDR, it goes from street level, to elevated road way. The pivotal part of the race for me will be the stretch from the FDR on 42nd street until you enter the Park, which is a little bit over 2 miles. This stretch, while it does have some uphills, presents slow gradual uphills, that are definitely ones that you could run at a good clip without getting drained, especially since there are downhills here as well. Further the adrenalin of running by the United Nations (42nd street & FDR drive), Grand Central Terminal (42nd street & Lexington Ave) and of course Times Square, should carry you strongly thru a solid two miles. This will set you up for the final four miles in the park where you will have to tough it out and give it all of you have on the uphills. Keep in mind, you will also enjoy those down hills and the crowds will undoubtedly push you to the finish line.
Again, this course is in no way impossible but it’s nothing compared to the previous version of the United NYC Half Marathon. It is definitely more challenging. Has anyone else run the course out there? What was your take on it? Less than three weeks remain til the big race. Are you ready?
We organized this race through the online Facebook group that I coordinated specifically for the United NYC Half. If you would like to join that page you can find it here. Hope this was somewhat helpful in your preparation for the race!
I wanted to take the opportunity to thank those folks that came along for the run. Originally we had 28 confirmed but the weather rightfully causesd some cancellations so kudos to the 12 that did come out! (pictured below)
Good luck to all running the United NYC Half Marathon on 3/18!

Display Your Pride For New York City!

Happy Monday to all!

New York City has just gone thru one hell of a cold spell. The temperature has not been near freezing for over a week. Wind chills have had it feeling below zero for quite some time. Still, I have seen so many posts on social media of people running in this cold weather.Seeing this is quite inspirational. It shows a drive and determination that you just don’t see in too many place.

I myself ran a 5k on New Year’s day in zero degree weather. New Yorkers for lack of a better term can be crazy at times with their running. For me, it has to do with a very busy schedule so my time to run is limited. That being said, whenever I plan on getting a run in, I hold myself to that no matter what it is doing outside. For others, as well as myself, there is a great sense of pride to running in New York City. That can also be said for the hundreds of thousands that flock to New York City each year to run races here.

With all of the above in mind, I had an idea to make accessories and shirts with the hashtag #irunnyc on them. For me it is one of my favorite running hashtags. I’m proud to be from New York City and I love running thru out the streets of New York! I have had several runners, both from New York and from out of town express the same pride. I’ve started a page on this blog that has a few items on it that display the hashtag. I am hoping that you will give it a visit and check it out. If you do, check back often asΒ  I will be adding more things from time to time. If anyone has something that they would like to see with the #irunnyc hashtag on it, let me know and I will try my best to make it happen! If nothing else, I will have fun wearing some of these items over time to some of my upcoming races!

For now, be proud of your city and display your pride with #irunnyc accessories and apparel!

2017 – My Running Year In Review

As Christmas approaches this weekend, it is soon time to bid the year farewell! I came back to running in 2016 for health reasons but 2017 was the year that I came back to racing. It has been a challenging, rewarding and yet fun year for me as far as my running goes. With that said, I thought it would be a good idea to summarize my year and the races I ran. Hey if nothing else, I know I can always come back to this post and read about my year if I ever get bored or want to compare future races! Sure one can just go to this link and see my results, but that doesn’t tell you any of the highs and lows of those races!Β  You can stop reading here if you don’t want to read recaps of my 2017 races, but if your intrigued, settle in for a bit of a long read. They were almost all New York Road Runners races but that’s ok because it got me qualified for the 2018 NYC Marathon!

March 2017 – United NYC Half

No matter what happens for the remainder of my running life, the United NYC Half will be a special one for me and one that I will likely want to run again and again. After being turned down for the NYC Marathon for 4 years straight, I was accepted into the United NYC Half on my first try! While the race was run in March with snow on the ground, I didn’t care. I was excited to run my first half marathon and this one didn’t disappoint. The first two miles were frigid but as we made our way thru Central Park, by mile three I felt wonderful. As we left the park to start mile 8 on seventh avenue, I will never forget the energy of the crowd and how it propelled me to my fastest mile of the race. I belted out a 7:46 mile in the middle of the race! From there the crowds on the West Side highway kept me smiling as I enjoyed my first half marathon thoroughly. I finished that day in 1:54 (8:44 pace) and completed my first half marathon. This race would set the stage for several more races in the year!

June 2017 – JPM Corporate Challenge, NYRR Retro 5 Miler, Queens 10K, Achilles HopeΒ  Possibility 4 Miler

Ok, June was a busy month! When I ran the NYC Half in March, I ran it just because I got picked in the lottery. When I picked up my bib however in March, I learned about the “9 +1 program” that NYRR had that would eventually qualify me for the NYC Marathon. I didn’t really pay attention to the program until April however. By then, April and May NYRR races were mostly filled which meant I couldn’t start accumulating races til June. Before I could run my next NYRR race, I would run the JP Morgan Corporate Challenge with my company. I’ve run this race many times over the years but usually casually with my co-workers. In 2016 I ran pretty decent but I knew I could go faster because the course was way too congested! In 2017 I decided I would line up much closer to the start than I did in 2016. What a difference that made. The course is still congested but no where near what I dealt with in 2016.Β  I ran a 26:45 that day (7:38 pace). Never ran that course that fast or even close to it. Had me feeling positive about what was coming later that weekend – the NYRR Retro 5 Miler.

The NYRR Retro 5 miler is more of a laugh than a race! So many people were dressed up in retro outfits from the 70’s and 80’s! It was like a time warp back to those years. I thought it was fantastic lol . The course was the 5 mile course in Central Park that included Harlem Hill. My ankle was a bit sore still from the JP Morgan Corporate Challenge that I had run a few days before so I wasn’t as fast as I wanted to be. Still 40:55 (8:11 pace) was ok with me! My time and the several crazy outfits I saw that day made the race very worthwhile for me!

My Next race in June was the Queens 10k. This race was part of the NYRR 5 borough series, just like the United NYC Half was. I was particularly looking forward to this race because it was situated in Flushing Meadow Park, a park where I used to do a lot of training runs when I ran track in High School. That and the fact that the course ran in front of Citi Field, home of my beloved Mets, had me excited for this race! Someone however should have reminded me the night before about how excited I was for the race. I ended up partying the night away the night before with some friends. Way too many beers! I got to the starting line with a bottle of gatorade, a hangover and a lot of beer burps. In my starting corral I accidently let a small burp out and the lady next to me said to me smiling “someone had a good night last night”. I just shook my head and proceeded to pound the pavement for the next 6.2 miles with my head throbbing for most of it. By mile 4 the hangover was gone, but the lack of sleep kicked in. I managed to run 51:16 (8:15 pace)but I know I could have done better. I want this race back, which will likely be the reason I run it again in 2018!

My final race in June was the Achilles Hope and Possibility 4 miler in Central Park. I enjoyed this race because of all the inspiring athletes that run this race. Blind people, people without limbs, people with several disabilities, all of them running and completing 4 miles. Truly awesome. My wife is asthmatic and while that isn’t a disability, it can create difficulties when trying to run. She ran this race and conquered it. For me inspiration was all around me. I remember pushing hard because of that. It resulted in my fastest race pace of the year up until that point, 30:34 (7:39 pace). The race was a feel good race and I commend NYRR for the job that they do with this race year in and year out.

July – NYRR R-U-N 5K

I had to take a couple of weeks off after a busy June but I found myself back in Central Park on a Thursday night for a 5k. I hadn’t run the 5k distance since the JP Morgan Corporate Challenge a few years back when it was a 5k course. Since I started running frequently, I was eager to see how I would do. I recall the first mile of the race and how I thought the pace was super fast. Well I was right. My GPS told me I ran the first mile in 6:52. I was baffled at how that could be. I went back and looked at the course and it was because the first mile was pretty much all down hill. It all made sense now lol . In Central Park, whatever goes down, has to come back up right? Well it did! I would inevitably slow down and finish my 5k at 22:39 (7:18 pace). Not upset with that one bit! I think my previous 5k time was in the high 24 minute range. By the end of July, I was really starting to like these NYRR runs!

August – Percy Sutton Harlem 5k

Well after not running a 5k in many years, I would do two of them in back to back months! This time I was off to Harlem where I frankly hadn’t been in many years. Since I hadn’t been there in years, I made the mistake of driving there for this race. With the lack of parking in the area, I found myself scrambling for parking. I ended up parking at a meter about 8 blocks away from the start line. Race was at 8:30am. I parked at 8:15am. You could say my race started as soon as I finished putting money in the meter. I got to the start line with 2 minutes to spare before the start. I barely checked my bag in before the start. No bathroom visit. No stretching. And there goes the horn for the start!Β  I remember running the first mile and I was sucking wind. I didn’t get to jog, or stretch and a lot of the first mile was up hill. As we zig zagged thru the streets of Harlem I took in the sites and was excited at how diverse and vibrant the neighborhood was. Before I knew it we were heading back towards the starting line. You know those uphills towards the beginning? Well now they were become some serious downhills! Great crowds on hand for this race had me pumped the whole last mile. Finished the race at 22:41 (7:18 pace). Just two seconds slower than the 5k I ran in Central Park a month ago! Damn it why didn’t I get a good warmup in!! That would have definitely been a PR! Oh well, save it for another day I guess!

September – 5th Avenue Mile & Bronx 10 Mile

I cannot say that I honestly trained for the 5th Avenue Mile. Sure I did a few workouts leading up to the the race on the track, but they weren’t really speed workouts. They were more of doing 3 or 4 mile runs on the track with maybe doing a few laps at full tilt. Screw it. Lets go run the mile anyways! After seeing heat after heat go off before mine and seeing the energetic crowds get behind the runners, I was anxious to start my race. As opposed to my last race in Harlem, I got a good warm up in here. The bag check is near the end of the race. Which means you have to walk or jog a mile to the start lol. Ok so warmup was done right this time! For this race, it was the closest I have ever been to the actual starting line. I think there were only two people in front of me at the starting line. The horn went off and I tried not to get trampled! The first quarter mile was swift – definitely not what I am used to. I think the clock said 1:15 for the first quarter mile. Umm that’s 5 minute mile pace if you aren’t keeping track!Β  In the 2nd quarter mile I slowed down particularly because it was uphill. I believe my half mile split was 3:00. As we got to the top of the hill, I could see the finish line. In all of the races I had run so far this year, whenever I saw the finish line, I would start my kick. This time however, it didn’t register in my head that I was still a half mile away from the finish line! Needless to say I hung onto dear life to finish that race as I was gassed. That last quarter mile hurt man! Mile time – 6:12. Hey, I haven’t run a mile all out since High School. I’ll take it! This was a very fun race and one that I would totally do again!

The Bronx 10 mile was a race that I was preparing for. Aside from the Fifth Avenue mile, I had been building up my miles gradually knowing that I had the Staten Island Half Marathon coming up in a few weeks. This race was a perfect training run in my prep for the SI Half. I remember the forecast for this day being very hot. The race however was early enough that I figure we would escape the heat. The course was an “out and back”. Pretty much 5 miles up the Grand Concourse and 5 miles back down. Remember that heat that I thought we would escape? It showed up for the 2nd half of the race! For the first time all year, I fell the effects of the heat. I stopped a lot for water during this race. I want to say 6 or 7 times. Some times it was just to dump the water over my head. I have to say it worked because I found another gear in the last three miles. Each of the last three miles were under 8:00 with the fastest one being the last mile at 7:36. Final time 1:21 (8:08 pace). I gotta say, the crowds were great in the Bronx! Even though I hate the Yankees, I guess it was kind of cool crossing the finish line literally right in front of the stadium. The Bronx 10 mile was my favorite medal of the year. Something about the red and black ribbon – nothing to do with the Yankees!

October – Staten Island Half Marathon

The year started with the United NYC Half in March. Only fitting it ends with another half marathon. This time in Staten Island. The only thing I know about Staten Island is where the Staten Island Yankees play. Lucky for me, this is pretty much where the race started and finished! The only thing I wanted out of this day was to be faster than my half marathon in March. Starting the race I felt decent. We were pretty much going down hill. Mile one was 7:46. Whoa – slow down Nelly, we got twelve more of these miles! At about mile three, some drizzle started and so did some hills. By mile five the hills had flattened out and we were running along South Beach. That’s when the skies decided to open. I have run in rain before, but never like this. It was a torrential down pour. The type that if you happen to be caught in it, you run for cover and hide anywhere until it slows up. I’m in mile five however of a half marathon – where the hell was I going to hide?!? That rain came down so fast that it was running down my face and I was literally gagging on it. My shoes were soaked and I could feel them getting heavier. At around mile nine, the rain decided to stop. But someone decided to put a huge half mile hill at mile nine. I was depleted after that mile I tell you. I hadn’t struggled that much thru a mile ALL YEAR. I wanted to stop. I felt slow and my GPS agreed with me – mile nine split was a 9:02. What? a 9:02? I don’t think I had run that split in any of my races – not even the March half marathon. I have to admit, when I heard the split for mile nine I kissed a PR for the half marathon goodbye. I took one more GU gel in mile 10 and hoped for the best. Mile ten 8:27. Mile eleven 8:02. Ok – here we go. Remember how I said the beginning was down hill? Yup – we are going to finish this miserable day going up hill. After mile eleven I had started to look at the cumulative clock and started calculating if a PR was possible. It still was, but I didn’t factor in a mile long up hill. That last mile was tough. It hurt. Further, because of all the water in my shoes, my insole had started shifting. I knew it was all out of place in my shoe, I could feel it. But the end of the race finally came, and it read a happy time at the end –1:51 (8:31 pace). When I finished I didn’t know how it was possible. Not with all the hills and not with all the rain. I guess the work from March thru October simply paid off. Crossing that finish line also completed my 9th NYRR race. The NYC Marathon was finally going to be mine in 2018!

What a year is all I will say. Running is amazing for just these reasons. In this lengthy post, I had no teammate to run with me. No one to toss a ball to or run for me. This was all me. That’s one of the things I love about running, no one can do this but you! I’ve said it before and I’ll say it againΒ  – can’t wait for 2018!!

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.Β A small part of this is also because I keep flirting with the idea of doing a SpartanΒ race in the future and I know I will need to have strong upper body strength for this so IΒ want to slowly start building that. Β 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.Β  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?