Not the day we planned....

I am not a writer. I don't know how to write this.

For four months, my life has been consumed by training for the NYC Marathon. My first marathon. The life of my wife and my children has been consumed, dealing with me out training at 5am, asleep at 9pm, too tired to ride bikes, no time for the fall apple picking.

And yet the whole week of the race, I had this headache, this overbearing sadness, and had lost the will to run.

I am not one for individual gestures that stand up only in name. If the race had been run, with or without me, they would have used the same amount of water, the same amount of people, power, food. So I would have run. But I prayed I didn't have to. 3 days too late, the Mayor finally made the right decision. The race was off, my personal cloud lifted, but not that for thousands of others.

Sunday morning, a group of us set off to Central Park for a run, inviting our synagogue community to support and donate to the relief effort. The sight was amazing. Literally thousands of people, from every nation, supported by a huge crowd offering everything from water to Gatorade to Gu to pretzels. We only ran 10 miles, enough to shake off urge to run. I didn't have the heart or the inclination to run 26 miles around Central Park - I am lucky enough to live here and (in theory) could do it any time.

We went home and sifted through clothes, blankets, food, collecting bagfuls to take for distribution. The response at the synagogue was overwhelming. In just a few hours, we collected enough to fill four minivans. We left the City at 8.30 to deliver to a holding location in Queens. However, we arrived to find that they couldn't believe the response - there was too much stuff! We had to go straight to the point of need.

We were taken with an escort to Long Beach, passing the police checkpoint. Driving through Atlantic Beach in complete darkness, all seemed normal. Then the landscape changed. Clean streets replaced by piles of garbage, broken fences, sand in the streets. And darkness. No people, no cars. Just police. It was like a slum and a war zone. A total devastation of a wonderful beach community where we have spent many happy summer days. And this, after several days of clean up, with the darkness hiding the true extent of the damage.

After a brief quizzing from the police as to what we were doing, we unloaded the cars at the synagogue, knowing we had in some small way helped those who would need extra blankets from the cold, food to eat not just this week and next but for time to come. Then we went home. Back to our families. Back to the heat and light. Back to a full fridge and a warm bed.

There will be another NYC Marathon next year. We pray there will never be another Hurricane Sandy.



Honestly, I could see out of my rear window!



Running with thousand of friends

ONE WEEK TO GO!!!

It has been a really weird week, experiencing my first true taper. No run over 6 miles, and running 3 miles on Friday barely seemed like a warm up. Still, you can see why the taper is needed. It has been a great rest for my achilles which is still a bit sore, but should be fine after another light week. Have also been suffering from a chesty cough (thanks kids!) which in truth affects me more when not running than when I am.

So this morning I got up to do my 8 miles at the leisurely hour of 7.30, enabling me to finish just before the NYRR Marathon Kick Off Race and nicely ahead of Hurricane Sandy's visit to our 'hood.

The rest had done me good. Once I got used to my slightly awkward breathing, I was running really smoothly. Little pain from the achilles and my body otherwise nicely rested. I kept trying to slow a bit, not too concerned about keeping to marathon pace, but as long as I wasn't laboring. And I finished in 8min 47 pace, with no mile over 9.00! The rest really has done me good.

So with exactly one week to go until my gun time of 10.30, how am I feeling? More excited than nervous for sure. I have put in the training and know I can do the distance. I am very focused on what I need to do pace wise to ensure I have enough for the last part of the race. Obviously I will be happy if my cough clears up and my achilles feels even better, which it should do after a crazy light week of running this week.

When I first started training, I would have been happy to finish. Then I put the 4 hour goal in mind. It is still there and I think I can do it. But if I make it by one second, or miss it by one, I genuinely will not care. It will not diminish the achievement. I have won by doing the training and getting to the start line and ultimately the finish line. Nothing else matters. I am just determined to enjoy the experience, running in my home town, the greatest city in the world. With 47,000 friends and 2m supporters, it will truly be a great day. I cannot wait.

NY Flyers - Last 10 miles of marathon

Could not sleep last night. At all. Not sure whether it is the building nerves for the marathon, work, feeling a bit under the weather, or all three. Either way take a combination of three hours fitful sleep, kids up in the night, plus a bit of a cold and I wasn't looking forward to the run this morning.

The NY Flyers were doing the last 10 miles of the marathon - starting on 1st Ave at 60th St, through the Bronx, down 5th Ave, through the park and round to Tavern on the Green.

I started out with the 9 minute group. I was running with some nice guys, chatting away but even within a couple of miles was feeling pretty tired. Looking at my watch, I could see we were running more like 8.45 pace, which would normally have been fine for me on a short run, but it was sapping my energy today. I hung back a little to try and recover it. Uphill over Willis Avenue Bridge didn't seem to help, but once in the Bronx, then back over Madison Ave Bridge, I felt stronger again (as I usually do after 5 or so miles). Down 5th Ave, all was good, even uphill from 110th to 90th St - well, we had only done 7 miles instead of the 23 we will have done in 2 weeks time! By now, I was cruising and had actually moved away from some of the group, joining up with some other Flyers in the park. The Avon walk for Breast Cancer meant a marathon-like crowd (even if it wasn't for us) and I actually barely noticed where I was, going uphill or down even in the most familiar running location in my life. We exited onto Central Park South then back in at Columbus Circle. As we approached the finish line at Tavern on the Green, another surprise! Since Thursday when I was last there, they had put up the Grandstand for the Marathon!

Even empty, with just a few people milling around, it made the last few hundred meters so easy, not noticing the slight uphill. I can't even begin to imagine it two weeks from now!

We completed the 10 miles in 8.56 pace. Not bad on no sleep and feeling crap! I ran home the 2 miles to complete my Hal Higdon instructed 12 miles and rest. Now I really am on easy street - nothing over 8 miles until race day! 

NY Flyers 3 Bridges Run #2 - Now it's taper time!!!

After the longest week of training, a 20 mile culmination at 7am this morning. I was feeling pretty nervous, though not sure why. I knew I could run the 20 miles having done it before, but maybe after so many other runs it was going to be tougher.

I made a late week decision to run in the 9:30 pace group instead of the 9:00 group I ran with last time. They alway say you should run below race pace, and I was concerned to push it just 3 weeks out. Lots of people, mainly first time marathoners seemed to have the same thoughts!

So we started from Jack Rabbit Sports on West 72nd St, headed to the river, up to 94th St or so then down the river, joining the route from the last run. We ran down at a nice comfortable pace, more like 9:20 to Warren St, across to City Hall Park (after a quick drink stop) and then over Brooklyn Bridge. We took a slight wrong turn which splintered our group (and added 1/4 - 1/2 mile!). After the second stop, a group of 6 of us who were feeling good decided to push on. Upping the pace to around 8:55 we pushed on through Williamsburg then over Pulaski Bridge into Queens. We decided to skip the final drinks stop and head straight for Queensboro Bridge. Having run slower than last time, it was a much better experience, though not really any quicker. I left the guys to head back to the West Side, while I headed up First Avenue. With the flat/downhill section my pace increased to 8:40 and while I knew I should slow down, I also knew I only had 2 miles to go. I crossed 106th St to Fifth Avenue and was suffering a little now, especially being alone. I hit 20 miles at Fifth Avenue, but wanted to run the uphill section up to 90th St which we will hit around 22 miles on the day. It was hard for sure, but I also knew it will be easier next time with a million supporters, including my family!

Overall I finished in 9:13 pace, not bad considering the first 10 miles were 9:25 pace.....

So now the hard work is done. I can't quite believe as I sit here icing my ankles and toes that in 3 weeks it will all be over. I am confident that with crowd support and some well rested muscles I can achieve my goal of 4 hours, though I remain determined that the first aim is to finish and have fun!

Now is recovery time. My 40 miles the week just passed, will drop to 29 miles this week (only 12 next Sunday!) and 21 the week after. Marathon week is almost nothing! Lets hope i'll be in great shape for the big day.....

NYRR Staten Island Half Marathon

I found myself very tired in the run up to the race so having run my 5 and 9 mile runs, I opted for an extra day rest on Friday to prepare for Sunday.

I left home at 6am to get the ferry at 7. The subways are always full of people making their way to the races which is cool. I suspect the ferry is only that busy on one other day of the year, 4 weeks from now!

This was definitely good race day practice. The weather was chilly and some waiting around on Staten Island is always good!

Staten Island Half List by Name: David FreedmanDistance:  13.1 miles, 21.1 kilometers Date/Time:  October 7, 2012, 8:30 AM Location:  Staten Island Weather:  50 degrees, 61% humidity, cloudy, calm Sponsor:  Time Warner Cable Search Results   Wheelchair Finishers   Award Winners   View, Share & Purchase Photos   Statistics    1 match found. Click any blue heading to sort the list.   AG = Age Graded.

Last Name

First Name

Sex/ Age

Bib

Team

City

State

Country

Overall Place

Gender Place

Age Place

Net Time

10K Split

Pace per Mile

AG Time

AG Gender Place

AG %

Freedman

David

M38

4263

TCON

New York

NY

USA

2432

1834

386

1:53:50

0:55:22

08:42

1:50:59

2022

53.36 %

By the time the race started the weather was perfect. The course was pretty nice too - fairly flat, a few inclines. I started off feeling ok, but not great and nervous after my tiredness of the last week. As the race wore on, and we passed under the Verrazano bridge at 5 miles, the awesome DJ had me feeling rejuvenated and I found myself consistently ahead of my usual pace. As I felt good, I kept going. From about 8.5miles came the steepest hill, and with me feeling good while some others were tiring, I motored up overtaking many, which always feels good! As we approached the last couple of miles I could see a good time in sight. While this was only a training run for the main event, the competitive juices were flowing and so I kept up the pace oping to beat 1.55. The last mile, and even better was in sight. I powered through the line in under 1.54, 6 mins better than the NYC Half back in March! Hoping that with 10 mins wiggle room on double the distance, my 4 hour goal is still realistic.

Last big training push this week, now the holidays are over - 5 miles tomorrow, 10 Thursday, 5 Friday and 20 Sunday!!! Then....taper time!!!!!

NY Flyers 3 Bridges Run #1

Following the 18 miler last weekend, I have had another interesting week. An easy 4m on Tuesday was followed by the fast for Yom Kippur Tuesday night and Wednesday. Not surprisingly, despite my best efforts to fuel up, my 9 miles on Thursday morning was pretty tough as I was still tired. In any event, the good news is it didn't feel too far. Another 5 miles on Friday and I was ready for my biggest challenge yet.

Dinner with friends and bed at midnight was not the ideal preparation for 20 miles Sunday. I was running with the New York Flyers for the first time, in the first of their two annual runs. Ideally I would have run at 9.15 pace, but with groups at 9.00 and 9.30, I decided to push it and run with the 9 minute group.

Setting off at 6.45am, we headed from Jack Rabbit on the East Side (85th St) into the park at 90th and down to 72nd, crossing over to the West Side. We took off a little fast, but steadied after a few miles. There was some good company, which is vital on a run like this. We ran straight across 72nd to the West Side and down the river to Warren St to our first drink stop, just before City Hall Park. We then crossed Brooklyn Bridge, about 8 miles in. Once in Brooklyn, we kind of met up with the marathon route almost in parallel. I was actually managing pretty well, conversing and almost losing track of the miles. For some reason though, after our second drink stop at 11 miles, we sped up again and it took quite a bit out of me, particularly after Pulaski Bridge. After the third drinks we attacked Queensboro Bridge, at 15.5 miles, basically the same place we would hit it on the big day. I say attacked, I was more like just hanging in there. I was dropped a bit, but kept going, knowing easier times were ahead. Surprisingly, I only slowed about 10 seconds that mile which was encouraging. Off the bridge, we headed across 60th St and back into the park, heading north and up Cat Hill, which was another challenge. Back to 90th St and then across to the store. I completed the 20.1 miles in just under 3 hours, for 8.57 pace.

I was truly exhausted and still aching Monday and today. Thankfully, the holiday of Sukkot allowed me to relax and do no exercise at all! Having missed my recovery week last week to do the 18 mile tune-up, I think I deserved it!

I am confident still in my ability to meet my goal of 4 hours, albeit that I would hope to run a bit slower to start and have some more in the tank later on. I also know I have now covered most of the course and can handle it at my desired pace. With a lot of support from friends and strangers alike, I am sure it will be fine!

Tomorrow, it is back on the road for 5 miles, before 9 on Thursday, 5 on Friday and the Staten Island Half to complete my recovery week on Sunday. 

ING New York City Marathon Tune-Up 18M

Marathon Tune Up List by Name: freed Distance:  18 miles, 29 kilometers Date/Time:  September 23, 2012, 7:00 AM Location:  Central Park, NYC Weather:  56 degrees, 72% humidity, 16 mph, fair Click any blue heading to sort the list.   AG = Age Graded.

Last Name

First Name

Sex/ Age

Bib

Team

City

State

Country

Overall Place

Gender Place

Age Place

Net Time

Pace per Mile

Freedman

David

M38

3273

TCON

New York

NY

USA

1528

1095

260

2:43:31

09:05

It was a bit of a shock to the system how cold it was at the start. The sun not yet up and a bit of a breeze, it was definitely a good reminder of what Staten Island will be like Nov 4th.

This was my first 18 mile run. While it was supposed to be a 12 mile recovery week, I thought it better to take advantage of an organized race, with drinks etc available and a crowd to drag me along. I also felt like 3 loops of the park is a pretty tough course, and I have heard many people (including Mary Wittenberg, CEO of NYRR yesterday) say if you can do this, you'll finish the marathon

The first mile was predictably slow, 9.30, but then I settled into quite a steady pace. The usual problems of stiff muscles early wore off, and though I had the continual nagging of my achilles, it didn't get any worse.

It was pretty amazing to be overtaken by the eventual winner at my mile 8 (his mile 14!) and by the time I had done 2 loops (of 3) I saw the winning woman come in. These guys are awesome.

Anyway, eventually I found myself coming into the last mile, which is pretty flat, and felt strong enough to put in my quickest mile of the race, 8.30.

To finish in 9.05 pace, ahead of my marathon goal, on a tough course, felt good. I even managed to walk the 92Y Street Festival the rest of the day!

This morning, I feel pretty good, aside from the achilles ache, but that is manageable.

This week is 4m tomorrow, 9m Thursday, 5 mile Friday and 20 miles on Sunday, this time with NY Flyers, the first of their Three Bridges Runs. Anyone want to join me?!?!?

Cool Runnings, jet lag (again) and home...

It certainly made a change to spend a few days running in the relative cold as opposed to sweating. It is amazing how much easier it is when you don't have to worry so much about breathing or hydration.

So having done my long run Thursday, I actually skipped the Friday 4 miler, a rarity for me. My Sunday 8 miler turned into 9, with my wife joining me for the first half - much better than running alone. With only a small incline and a relatively flat 2 mile loop, the miles went by easy and a 9 minute pace was effortless.

After eating our way through Rosh Hashanah, Debbie and I did a 5 mile run Wednesday before heading to the airport. Driving rain and freezing cold was compounded by a bus splashing us from head to toe! Freezing cold AND soaking wet. Nice.

So the usual first night home involved me being wide awake from 3.30. Eventually I went out at 5am and did a nice 8 miles in the park, 9 min pace and all is well again.

Another 5 tomorrow, then the ING New York City Marathon Tune-Up 18M in Central Park Sunday. Another new long distance for me.....

16 miles - now I can enjoy my jetlag in peace!

As I mentioned in my last post, Debbie suggested it may be a good idea to do my long run early this week rather than doing it jet lagged once in the UK. Working as I do on the usual assumption that she is right, I woke up (or rather got out of bed - I was awake for hours following a series of crazy dreams) at 4.45am this morning for a 16 miler.

The good news was it was cool. The bad news I was very tired (and probably still recovering from weekend run). It still amazes me how busy Central Park is at 5am!

Anyway, I always intended to run this slowly (which is Hal Higdon's prescription for long runs) so I set off looking at 9.30 pace. I did the top loop (Harlem Hill) and the middle loop (Cat Hill) before returning home having completed 8 miles to switch out my drinks. In truth, it was actually pretty nice, as long as I didn't think about doing it again.

And then I did it again, reversing the order. 2 hrs 29 mins, 9.19 pace and felt pretty good afterwards. A good stretch, an ice bath (my first!) and lots of food and water. Feeling pretty good now and stoked about only having short runs to do for a good few days!!!

NYRR Bronx 10-Mile, then 5 more home

I felt pretty under the weather all week following my trip to Montreal. 3 miles in the humidity on Wednesday was like torture and I cut Thursday from 7 to 5 miles as my throat was still sore and I was still tire. Friday, I decided to skip the 4 miles completely.

Distance:  10 miles, 16.1 kilometers
Date/Time:  September 9, 2012, 8:00 AM
Location:  Bronx, NYC
Weather:  63 degrees, 81% humidity, 6MPH, Fair

Last Name

First Name

Sex/ Age

Bib

Team

City

State

Country

Overall Place

Gender Place

Age Place

Net Time

Pace/ Mile

AG Time

AG Gender Place

AG %

Freedman

David

M38

4604

TCON

New York

NY

USA

2763

2010

415

1:30:01

09:00

1:27:13

2178

50.89 %

Seems like the rest did me good. The race started in pretty good conditions, 63 and bright. It was nice to get out of Central Park for an NYRR race and there was definitely a different vibe.

I had to be careful not to go off too quickly. Having a best 4 mile time of 7.59 pace, I was with runners much quicker than I wanted to go. Even then, I had to bear in mind that the 10 mile race was only 2/3rds of my race distance!

So I let a lot of people overtake me at the beginning. I think this was a pretty good thing to have the discipline that I may need on race day. I started pretty steady and once I got through the usual tightness in the legs, around 4 miles, it was actually a pretty easy run. Fairly flat, the odd slope, nothing too troubling, and a good atmosphere. Also got some good practice with the drinks. At some drink stations, I stopped to drink and others ran whilst drinking through a 'spout'. Either way, nothing really slowed me down. At the end, I felt pretty good and managed to pick up my medal and keep running through the finish area, which was good as I didn't fancy stopping and restarting.

I was pleased to see I wasn't the only one running back to Manhattan. I had been really worried about running on my own after the help of a crowd, so to spot a group in front of me running almost the same pace was amazing. I could follow them and get dragged home!

Down the bottom of Grand Concourse we joined the Marathon route, over Madison Ave Bridge to Fifth Ave. It was actually pretty good for the next 2 miles. Then I hit what I knew would be the toughest bit, from 110th down to 90th St, which is uphill, just enough to hurt. Still, I managed to maintain pace before heading off home.

I finished the 15 miles in 2 hr 14 min 34 sec, 8 min 58 pace. I was surprised to go so well after the last week. I kept all miles within a range of 8.45 to 9.07 so pretty steady pacing.

So next week, 16 miles. Considering running it on Thursday instead of Sunday so I can do it jet-lag free before going to UK.....will let you know!

10 miles - Easy, 3 miles - Exhausted

Sunday was a recovery run. 10 miles. Weather was great and I felt refreshed. I started again going across to the West Side, down the river and across Central Park West. I then hit the marathon route, up First Avenue. It is long and straight and flat. So the key is not to look to the horizon, it goes on forever. Then, it is actually a really nice run - and will be better with thousands cheering! Then went across 110th St and back down 5th Ave to 90th St for more marathon route practice. 1 hr 30, 9 min pace and pretty relaxed.

Then add in a late night Sunday (brother's wedding), a trip to Montreal for the day with a late return Tuesday and an extremely humid morning today. Throw in a sore throat for good measure, and even a 3 miler this morning was rough. I just can't take the humidity and was so tired. Still, chalk it up to being one of those days and move on to the next 7 miles tomorrow.....

A big thanks to all my sponsors

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Besides my many friends, family and colleagues, thanks also to a number of companies with whom I do business and are also supporting me. If you ever have a need for their services, you will find nobody better:

• Gogick, Byrne & O'Neill, LLP -  professional liability and construction and design law
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If you haven't donated so far, please go to my sponsorship page and give whatever you can. Every dime counts.

Another Sunday, another 13.1

6 months ago, as I prepared to run the NYC Half, I was really unsure as to whether I could do it. I had some achilles problems and had never run over 10 miles. It wasn't getting easier and I was sure race day would be tough.

Six months on, and I have run 13.1 miles on back to back weekends!

There were many differences between this week and last. Last week, with NYRR, was in the park, with a group to drag you along, no need to worry about hydration etc. This week, I ran alone on a completely different course and carrying all my own drinks. And it was in the low 70's compared to low 60's. This week was always going to be harder. Plus, I felt pretty exhausted on Saturday, unsure if I could even get up to do the run. But stubbornness prevailed!

I left home about 6.15am and headed across the park to the Westside - I desperately needed a break from the Central Park Loop! Over to Riverside Drive and onto the Hudson River Greenway. It was serenely quiet!

I continued down the West Side to 45th Street, before heading all the way across town. This was tougher than I thought, as it is gradually uphill. Past my office on 45th & 3rd and over to the East River. I got onto the East River Esplanade at 60th Street, which is nice and flat - until 10 miles in you have to climb stairs at 82nd St!!! After that was good though (despite a bit of hip pain, and the bridge over the FDR at 120th). I went across to 5th Ave, following the marathon route, down to 94th St. Everyone says this is a tough part of the race, 22 miles in and slightly uphill. It definitely it, so I am pleased I have run it, to get a feel for it, though I am hoping the sight of my family at 94th St will drive me up there!

Overall, I finished in about 2hr 1 min, 9:10 or so pace. Not bad, for the second in 2 weeks and not feeling 100% etc.

Anyway, an 'easy' recovery week this week. I had to miss my cross training (again) today but will do 3m Wed/7m Thurs/4m Fri and 10m Sunday. A stroll in the park as they say!

Marathon No Baggage Policy - A few thoughts

Well, nothing gets the NYRR members going like.....well, pretty much anything NYRR does. But today's announcement of a no baggage policy at the Marathon has met with almost universal condemnation.

The first thing I would say is that in almost all cases, NYRR tries to act for the best. Their biggest problem is a failure to communicate in a timely manner and insufficient consultation with the people most affected - the runners. It would appear the City, the Police, UPS and everyone else has a say. Well, today the runners spoke and they weren't happy.

I am one of the least affected people. In fact, this may benefit me. I should get out of the park quicker and I live nearby. There will also be a large number of people with family & friends nearby who can hold a bag for them. Nearly everyone has some throw away clothes they can wear to the start, and most will be able to get all the nutrition they need after the race. And yet I agree that on balance it is probably the wrong decision.

The decision is supposedly based on safety alone. Yet while those with a known medical necessity will be able to get their medication, it is the unknown which is concerning.

According to Accuweather, the average low from past New York City marathons is 47 degrees F, and the average high from past New York City marathons is 62 degrees F. However, the coldest morning low in New York City's Central Park on the morning of the marathon over the past 20 years was 34 degrees on Nov. 5, 1995 and the warmest afternoon high 73 degrees F on Nov. 4, 1990.

For the multitude of people without friends and family who will have to travel back to their hotel, possibly well in excess of an hour after the race, with just a poncho, these extremes could prove problematic, even dangerous. The poncho is only of any use if it is mild, and/or it rains. Even then, people will be in wet, cold clothing.

I think the biggest issue runners are having is that no other marathon has done this, and there are plenty of big ones. It would have helped to know if they have spoken to other organizers and what other options have been considered.

It is not too late for Mary Wittenberg and NYRR to hear their customers, to backtrack on the decision or at least defer until 2013 pending further consultation. I hope they consider this option.

Would love to hear any thoughts, or - as we have heard all the complaints - any constructive alternative options.

NYRR Long Training Run

This was the first time I have done one of these. NYRR provide pace runners at half minute intervals to guide you round the course. It is also a good way of group running and meeting a couple of people (those few without headphones!)

The Central Park course allows up to 20 miles - a 6 mile loop, two 5's and a 4 miler. Obviously you can stop any time and I always planned on running a half marathon. While my training plan called for 12, I thought I'd take advantage of the pacing and group running to go a bit further.

I ran with the 9 minute group. Really would have liked a 9.15 but actually it worked out well. With temps in the low 60's it was comfortable and lots of water stations. I stopped to take my drinks thinking it better than spilling it all or choking! It was a good call.

So as one would expect with the pacing, I ran a 1 hr 57 half and it was quite comfortable. Not sure I could do it for 26 yet but a good start.

Should also say that pacers were great and, as always, so were volunteers and NYRR organization. They are not perfect in the lead-up to events, but on the day, they are always spot on.

A flight to LA was not what I needed afterwards but did manage to squeeze in a massage on arrival so feeling good today!

Back to Reality, 12 weeks to go!!!!

So we arrived back from the UK late Sunday night, and slowly getting back to normal. We had such a great trip. The Olympics was amazing. Such a great atmosphere, top sport and no rain! My kids are enthused and one in particular is focused on the 2024 gymnastics team! Here is a picture of us at the Coca Cola Beat Box, a Mark Ronson inspired musical installation that was pretty cool - and the torch photo was FREE!!!

As for running, it was a pretty good week. OK, I was slack on Cross Training and Strength, but I guess I did lots of walking at the Olympic Park (and Westfield Shopping Center!) on top of the runs. It was a recovery week, so just 7 miles on Sunday. The good news is it really did feel like 'just' 7 miles.

This week will ramp up again. 3 tomorrow, 6 on Thurs, 3 on Friday. Then Sunday is supposed to be 12 miles, but I am signed up for the NYRR Long Training Run #2. They go up to 20 miles, but I will skip out somewhere along the road, as will many people, as don't want to overstretch now....

I have a fever....Olympic Fever!

We arrived in the UK on Thursday and from the minute you land at Heathrow, you know you are in the Olympic city. Even as you drive through the suburbs, the houses are adorned with bunting, the cars with flags.

But Friday, getting the subway (Underground!) to London, you know what is going on. Buckingham Palace, Downing Street, Trafalgar Sq were all on our route, and the atmosphere is amazing. Friendly police & soldiers everywhere, people enjoying one of the greatest cities in the world.

Then Saturday night, a truly amazing day for GB was capped off with 3 track & field medals. Astonishing victories, especially Mo Farah. To think he can easily run 10k at a pace more than twice as quick as me! I may be a US citizen but my loyalties and pride are still in the UK. I can't wait to hit the Olympic Park tomorrow and become a part of this amazing show.

In the meantime, a great evening with friends last night, and bed at 2am, was no planning for a 10m run today:

August 5, 2012, 7.30am
10.77m, 1hr 38.32 (9.09 pace)

As always, a hilly run around Northwood with a respite in Ruislip Lido. Not too bad given the hills & lack of sleep. Now for more Olympics. Bring it on!

14 weeks to go!!! - A long (ish) run after a long weekend

Date: 7/30/12
Place: Central Park
Distance: 9m
Time: 1hr 21m (9.00 pace)



My usual Sunday long run was not possible this weekend due to the Jewish holiday of Tisha B'av, which is a day of mourning, and fasting ie not very conducive to long runs. So having broken my fast at 9pm last night with plenty of protein, water, and G2, I got up at 5am, slugged down a gel and a Clif Bar before taking off on a 9 miler.

The weather was actually pretty good - 70 degrees, no humidity and no sun. I continued with my new found ability to go slow from the beginning and it worked again. No real heaviness in the legs, and, a little pain in the right hip aside, actually a pretty easy run. I looped the park anti-clockwise, adding in a second loop of the bottom part of the park (ie across 72nd st) and a little bit of zig-zagging home to get to the 9 miles.

I haven't downloaded my Garmin data yet, but pretty sure will show negative splits (ie second 4.5 miles quicker than the first) which is always a good sign. So now a day off and a short run Wednesday before I head off to London for 10 days to take in some Olympic action and also enjoy some cold/wet weather training!!!

I also realized I need to put some pics on here, which is tough to do when running alone, but I know it will make this marginally less boring!!!

Slow really can be better / Good luck John Hirsch!

Distance: 6.1m, loop of Central Park
Time & Date: July 25, 6.30pm
Temp: 82 degrees

I met up with my colleagues from Team Continuum for the weekly run. There were only five of us there, but no super runners, so it was cool. We took off at a nice slow pace. While I normally prefer morning running, the park is so different at night. Cars for a start, plus tons of tourists. People going to Summer Stage or Shakespeare in the Park. So it was kind of cool to take it slow and watch everything happening. Plus it was still quite warm, though not humid. Anyway, with good company and an easy pace, the run went well. Before I knew it we were back at the start. We'd done a 9.22 pace. Not bad considering how easy we took it.

Followed up this morning with a few miles on the bike, which was good to stretch the muscles. 3 miles tomorrow then a couple of days off as I have to delay my Sunday run until Monday this week.

In the meantime, a big shout out to our head coach, John Hirsch who is representing the USA at the ITU Long Distance Triathlon World Championships this weekend. He is a testament to dedication and hard work. If he doesn't win, it won't be for lack of trying and isn't that all we can ever say. Good luck, John....kill it!!!

A rain affected week, and Promises.....

My Wednesday run with Team Continuum was wrecked by the HUGE storm that came through NYC that evening. So Thursday, I made up for it with a couple of extra miles. Today was wet too, but was actually quite nice to run in the cooler weather, no humidity. Anyway, it is a relaxed week, just a 5 miler on Sunday.

Next week, the long run goes to 9 miles, and thereafter I am out of my usual comfort zone. In the meantime, check out this cool piece by John Hirsch, super triathlete and Team Continuum Head Coach - a homage to those friends and family who sacrifice in order that we can reach a goal.

http://johnhirsch.org/

Hot, Humid & Hilly

I could probably use the title for many posts over the next couple of months. But yesterday really was. As I walked to the station this morning in a very pleasant 70 degrees, I wished I had run today. Instead, I will have an evening bike ride, by which time the heat is expected to crank up. Anyway, back to yesterday.

7 miles in Great Neck. Thanks to the built in alarm clock of 7 children, there was no problem rising. I managed to convince my friend Marcus to run along with me, having assured him it was pretty flat. Of course, it wasn't. I still have problems identifying challenging hills on the elevation charts. Still, it was a good workout. And the real estate of Kings Points makes for great viewing! However, the hils and the humidity made it pretty slow, but I wasn't too bothered to be honest. More surprising was that I was slow enough that the mosquitos could latch on and bite me 40 times (no exaggeration) between my two legs. Made for fascinating viewing for the kids!

Great (Neck) Weekend Ahead

Looking forward to getting out of the city again this weekend. As predicted, the start of training, not being much different to what I have been doing anyway, is a little monotonous. So it will be nice to at least have a chnage of scenery for my Sunday run, a 7 miler.

The week ahead doesn't actuallly call for much change. In fact, it is supposed to be a scaled back light week with only a 5 miler next Sunday. Is it strange that I am looking forward to September and the challenge of distances I haven't run before?

In the meantime, I know I just need to put the miles in the legs slowly and will also begin some core strength exercises next week. Never a big fan of weights, Jimmy Lynch has a great core program for runners with no weights! You can find it here, and also be entered into a competition to win some books! http://webapps.nyrr.org/marathoncountdowncontest/

One week done!

OK, so it wasn't the most taxing week, but still had it's moments. The humidity and heat are still something I am struggling to adapt to - any advice gratefully received! Found the 'long' run OK but was really slow and couldn't work out why. Thankfully when I downloaded the data from my Garmin, I realized the 'fairly flat' roads of Deer Isle, ME actually rose quite significantly a couple of times, and thus my 'out and back' route had 4 hills bigger than CP! I think an excess of alcohol and BBQ contributed too!

So this week is more of the same, though I did skip my Cross Training today after a 9 hour drive home yesterday. An extra day of rest will not harm.....

The Maine Event

So nice to get out of the heat and run somewhere a little different for a change. Water, a lovely breeze, fresh air. Portland has a great waterfront and totally flat, which made a change. Now on Deer Isle and so secluded. Perfect for some relaxing runs before the hard stuff starts!

18 week training plan begins NOW.125 days to go!

When I started training for the NYC Half (and right up to race day), I was nervous, apprehensive. I didn't know if I could do it. After all, I had never really run much before and 3 or 4 miles seemed to be hard (still is sometimes!). I feel different now. I know I can do it - that most of us can do it - and it really is a matter of just putting in the work.

With a gradual training program it really is just a matter of gently increasing the training.If you can run 7, you can run 9. If you can do 14, you can do 16. Just slowly building up the strength until you get there.

So today was day 1. 125 days to go until I become a marathon runner. In all honesty it was a bit of a false start (pun intended). Because my long runs are Sunday, today was a cross training day, and tomorrow is a rest day, though I may run to give some flexibility later in the week with the July 4th Holiday. So at 5.45am I was out on the bike in Central Park. 70 degrees, gorgeous. A great reminder of why we live here. It is amazing how different the muscles are that you use for cycling compared to running. I always think it will be a breeze cycling round the park, but not so! Still, it was just as well using different muscles. My 7 miler yesterday was horrific. I think most of the problem was the humidity, which I hate. The run was much tougher than the 10 last week. Still, you get through it somehow, slowing down if you need and just knowing that you can't stop until the end. That is the ultimate goal for 4 months time. Let the training commence!

A few tips when preparing for a run....any run

I went for a quick 3 mile run this morning and probably found it as hard as the 10 miler on Sunday. The weather was perfect, I wasn't too tired, so why? I 'disobeyed', to some extent, 2 to 3 of my running rules.....

There are certain rules you need to follow whether running 1 mile or 26.2 if you want to feel good at the end. You can look elsewhere for the science behind this stuff, but I don't really care for it. I just know if I follow these rules, I feel better than if I don't.

1) If you are going in the morning, try and get a decent nights sleep. Seems obvious, but really helps.
2) Make sure you eat something and hydrate before you go. Even if you don't feel hungry or thirsty, your body needs that energy. If you are getting up to go for a morning run, give yourself enough time (15 mins at least) for the energy boost to kick in.
3) Make sure you do a little bit of stretching at least. I am not for major warm ups - it can be dangerous to stretch cold muscles too much - but just a little limber up, which could even come in the form of a very slow jog before you start running. Which leads me on to...
4) Don't start too quickly. Even a short run which you think will be easy will seem to double in length if you bust out that first mile.
5) Always make sure you stretch afterwards. Your muscles will tighten up regardless of distance and a few minutes of careful stretching does wonders.

Anyone else out there have any tips, or things they 'have to do' before a run?

Beautiful morning, great run and some inspiration too

As I wasn't expecting to be able to do anything this Monday or Tuesday morning, I thought I'd go for a bit longer this morning. The weather was an amazing 70 degrees, no humidity. Almost perfect.

I went off slow, though not as slow as my watch was telling me. Fortunately I know every mile marker in the park, so I know if it strays a bit. Took the first couple at 9 min pace, into the park and North to Harlem Hill. Down West Drive I settled into a nice even pace, making sure I was never breathing too hard.

Around Tavern on the Green, they were setting up for the Achilles Hope & Possibility 5m. 

http://nyrr.org/run-with-us/achilles-hope-possibility-5m

Most NYRR races, people do for the 9+1 (9 races plus one volunteer) for automatic marathon entry. This race is more for inspiration. Debbie was going to run, but knee injury is stopping her running for now. Along with the regular runners are thousands of disabled entrants who work their way through the 5m for as long as it takes, with amazing determination. It makes our pains while running and general problems we face in life seem so much smaller. It also shows the impact a positive attitude can have.

Anyway, I continued South around the bottom of the park before turning North. Feeling good, I decided to do a couple of loops around the 72nd St traverse and the bottom of the park again, keeping a good pace between 8.40 and 8.45 before heading up the final challenge of Cat Hill toward home and stopping the watch at 10m. Allowing for the watch errors, it was about 1hr 28m, about 8.45 pace. Amazing how running a steady pace makes it so much easier.

Now for the reward - an afternoon of relaxing in the sun, with some friends and a grill.....mmmmmm

Early Morning Heat in NYC

It was already pushing 80 degrees when I went out at 6am this morning and felt more humid, and less comfortable, than the 90 degrees on Thursday night. It is supposed to take a good 10-15 days of warm weather for the body to get used to it, but no doubt I would rather wrap up in the freezing cold than deal with this.

Central Park is always busy by 6am in the summer, but less so on a Friday as the weekend has begun for those lucky enough to have a summer house!

In this heat, there really is little option but to slow it down a bit, not that I needed an excuse. In the early weeks of training this will be a 3 mile run, but I did 4 today as I did nothing yesterday. 35min, 10 secs, about 8.48 pace, nothing too taxing but will need to go probably slower to start with on the longer runs. Felt pretty good, considering it normally takes the legs 3-4 miles to loosen up, but was sweating buckets by the time I got home!

A quick stretch - important even on the shortest of runs - and then off to work.

Looking forward already to Sunday, when it should be a bit cooler in the morning and a good run will make room for a lot of BBQ in the afternoon!

Run in the extreme heat was still fun

Last night was a great chance to meet my fellow NYC Marathon runners for Team Continuum. About 20 people showed up, including some just along for the ride. We ran a relaxed 5k in Central Park, which was just as well with the mercury still around 90 at 6.30pm.

While it was very chilled with no worrying about pace etc, it was still a realization that this is happening. Some training programs have already started and I begin a week from Monday. Team training is Wednesday evenings and Saturday mornings and while I can't do Saturday, I need to try and work out how to balance Wednesday with my preference for running in the morning. Probably one of the easier challenges I will face in the next few months!

Team Continuum 5k Fun Run tomorrow!!!

My charity, Team Continuum is hosting a fun run tomorrow in Central Park. 6.30pm at Columbus Circle Entrance. There will be water on hand and someone to watch bags. We will run at all different paces and there are give aways for all entrants! They have a whole team of coaches, nutritionists, PT and psychologists, so there is something for everyone from beginner to experienced athlete.

http://p.twimg.com/AuktIMUCQAAece9.jpg

Golf

Not my game as I proved today. I read something that says as a form of cross training it is marginally better than smoking cigars. Still, absolutely exhausted after 6 hours in the fresh air and looking forward to a rest day!!!

Portugal Day 5m - Central Park, 6/17/12, 8am

Distance:  5 miles, 8 kilometers
Date/Time:  June 17, 2012, 8:00 AM
Location:  Central Park, NYC
Weather:  62 degrees, 80% humidity, 6 mph, overcast

Net Time: 42:35

Pace per Mile: 8:31

A nice way to start Fathers Day. Great weather for running.  I ran the 3.5m JP Morgan Corporate Challenge last Wednesday night along part of the same route. I went off far too quick (for me!) and paid for it. So today, decided to just run relaxed, not pushing at all. And could have run on and on. This will be important as the distances get longer.


The fun part of today was the kids races. To see them running, and so happy to get a medal at the end, was priceless. Hopefully we can instill a lifelong love of exercise, in any form, at an early age.

The Training Plan

For the NYC Half, my first long distance race, I followed the Novice 1 plan of Hal Higdon, marathon guru. I followed it to the letter (which won't surprise anyone who knows me).

So for the NYC Marathon, I will be following this again:

http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program

It is an 18 week program. I think I can follow it pretty well. I will be shifting everything one day. So the week becomes:

Monday - Cross Training
Tuesday - Rest!
Wednesday - Short Run
Thursday - Medium Run
Friday - Short Run
Saturday - Rest! (Of course!)
Sunday - Long Run

Some hurdles will appear - trips to UK, religious holidays, but all surmountable. I will also be having some pretty early mornings as I promised Debs that I will not take up all the exercise time! In any event, it is good practice for race day which apparently starts VERY early! - more on that at a later date...

Training officially starts on my 38th Birthday, Monday July 1st. Until then, I will be doing pretty much the equivalent of the first few weeks of the training plan, so it shouldn't get too rough until some time in August.

My Charity - Team Continuum

I first encountered Team Continuum when I was looking for entry to the NYC Half 2012. I knew nothing about them apart from a seemingly good cause:

TEAM CONTINUUM MISSION STATEMENT

The Mission of Team Continuum is twofold.

We provide immediate and vital non-medical assistance to cancer patients and their families when the diagnosis results in disruption, hardship and uncertainty in their everyday lives.

We also provide funding to health care facilities and foundations, to enhance the delivery of care, communication and educational services for cancer patients.

I think what I really liked was the focus on non-medical assistance. So many (extremely worthy) charities are focused on the medical side - prevention, cure, care etc. It is easy to overlook that while patients are having treatment, they still have bills to pay, families to feed. But while insurance may take care of the medical side, unless very fortunate they may not have coverage, or savings, to enable them to have peace of mind that their day-to-day expenses are covered, allowing them to focus on their recovery.

During the course of my training and the race, I was fortunate to speak with Letty Simon, Chief Operating Officer, John Hirsch, Head Coach (and super hardcore pro triathlete) and Christine Lynch, Nutritional Advisor (and equally hardcore athlete). They were all so encouraging and welcoming, failure didn't seem like an option. I also knew I was signed up to a charity that didn't waste money on admin, maximizing the amount going to those who needed it.

So when I decided to move on to the new challenge, it was an easy decision. So now we get ready to do it all over again. Twice as hard.....

Sun 6/17/12 My first post in my first blog

I'm not sure what makes me want to write this, any more than I know why anyone would want to read it. I guess there are a couple of reasons for both:

1. I am about to start training for a marathon. The ING New York City Marathon 2012. My first marathon and probably my last. I am pretty sure that almost anyone who wants to do it, can do it. A year ago I would have thought it impossible for me to do it. Now I know I can. I hope by reading this others will believe they can do it, or at least do something more than they are doing now. 
2. I want to raise a ton of money for my friends at www.teamcontinuum.net. I will tell you more about them in a bit, but the general idea is that this can publicize them and hopefully raise even more awareness and money for this great cause.

I am sure over the next few months there will be good days and bad. Funny and not so funny. But run along with me.....you never know, it may be worth reading.