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.