NYC TRIATHLON 2015 IS A GO!

What an exciting week it has been! 

Three weeks ago, I registered Tom, my brother Lester and I for the 2015 NYC Triathlon (as a relay team).  Although lotteries and my odds of being picked for one are awful, I was still hopeful that we would be chosen. This past Wednesday morning around 8:30 am an email popped up on my phone.  I opened the email and there it was...

CONGRATULATIONS! You have been accepted into the 2015 Panasonic NYC TRIATHLON. 

I did a happy dance all around the kitchen, whooped a couple of times then posted the joyous news on FB.

Its hard to believe that after years of watching the NYC Triathlon on TV, we're finally going to be in it!  I told Tom that when race day finally does arrive I want him to remind me of how excited I was seeing that email.  My excitement of opening it up and seeing the words "Congratulations! You've been accepted".  I know I'll be nervous jumping into the Hudson river, but I want to remember how fantastic the news felt back on that cold November day.  And besides; before we know it, it'll be here anyway.

LOUISIANA MARATHON 2015:

In the meantime, my brain needs to stay focused on the Louisiana Marathon.  The hotel is reserved, airline tickets are bought,  and I'm up to 20 mile run days...I'm ready for this.  In fact, I feel as though I'm ready a bit too early.  I'm trying to kick it down a notch and change up my training routine with 8 weeks left until race day. I know, not the smartest idea but 8 weeks is still a far way out.

I bought a FANTASTIC marathon training book this week.  I wish I discovered this book sooner.  It's called "Mastering the Marathon: Time-Efficient Training Secrets for the 40-plus Athlete" (by Don Fink).  Yup, that's me! 40+ year old athlete hoping to qualify for Boston.

What I love about this book is that everything is broken down into an easy to follow plan.  The author discusses his "Three Magic Bullet" (TMB) training sessions, which I'm looking forward to doing. They are: Marathon Pacing Session, Long Run Day, and Higher-Intensity Repeats.

Each one of these specific training routines (which he explains in detail) are to be done weekly.  The other days can be filled in with either a moderate paced run or a cross training session, which he also explains in detail.  And the best part? No "junk" miles.  In other words, every run or cross training has a greater purpose.

Since I just bought the book this week, I'm frantically trying to read through it.  On Thursday I tried the Marathon Pacing Session which meant running slower than my marathon pace for a certain amount of time, then running at my marathon pace for a certain amount of time, then a cool down.  In the book he breaks down how many minutes your supposed to do each type of training according to a 16 week plan.  I'm jumping into this at week 8, so we'll see if it makes a difference.  But I was able to complete the Marathon Pacing Session according to his instructions.

Since today is a rest day, I plan on printing out a calendar and filling it in with the specific workouts that I need to complete and the time breakdown of each workout.  I'm one of those people who needs a pre-planned schedule. Its just how I roll.

Can I say with absolutely certainty that I will achieve a Boston qualifying time? No, I can't.  But based on everything that I've read so far, I'm a believer that this book will help me get there.  I just have to stick with the plan and continue being dedicated to the training routine, even during the holidays. And of course, as I go along, I'll keep you posted on the last half of my Louisiana Marathon Training Journey.

Here is my "new" marathon training schedule:
Monday: Marathon Pacing Session
Tuesday: Bike 60 minutes, swim afterwards
Wednesday: Long Run Day
Thursday: Bike 60 minutes, swim afterwards
Friday: High-Intensity-Repeats
Saturday: 60 minute moderate pace run
Sunday: Rest day
* The "bike/swim" days can be swapped out for a moderate paced run if I don't feel like biking and swimming. Since it's been so cold here in the Northeast, I haven't been biking outside but I've been taking spin classes instead.  I'm trying to maintain my biking and swimming skills for triathlon season. 

RUN LONG AND PROSPER

Ahhh, long run day.  You just have to love long run days.  No seriously, you do!

I shake my head whenever I hear someone say "I just did a 20 mile run, I'm ready for that marathon".  All I can think is "and good luck with that".

If your plan is to run/walk/run/walk a marathon, its a great strategy. However, your still going to need more than one long practice run.  Remember...respect the race (even if your not "racing" it). Respect the distance! 26.2 miles is a LONG way to go.

DISTANCE RUNNING ISN'T A NUMBERS GAME:

Since there are several variables that go into distance running, you can't focus on distance as the one and only variable.  Long run days are a way to introduce your body to what distance "feels" like.  Its a way to discover what nutrition and hydration your body will need and tolerate on race day.  You'll discover at what point you "hit the wall" and armed with that knowledge you can hopefully prepare yourself to deal with it before it happens.  Mentally speaking? Long run days are the best way to prepare your mind for what lies ahead.  Because trust me, the mental part of long distance running is something that needs to be practiced.

Last year I was training for the Disney World Marathon.  Right out of the gate, I started training too hard and adding distance on too soon. From day one I began over-training and injured my SI joint, my Piriformis muscle and I had posterior hip rotation on my right side.  Essentially, I was a mess.  I began panicking that I wasn't even going to make it to the start line at that point. Mentally, it's an awful way to go into a marathon.

Mile 20 of the DisneyWorld Marathon in 2014

After 7 weeks of rehabilitation, training less but smarter, and finding the most FABULOUS Chiropractor in the state of New Jersey, I made it to the start line feeling pretty good. I did the marathon with my niece and it was our first marathon ever. Even though we didn't have a specific time goal in mind, we still incorporated several long distance runs into our training plan.  Respect the distance!

This year is very different though.  In January 2015, I'll be running the Louisiana Marathon by myself and I have a time goal in mind.  I'd like to see how close I can get to qualifying for Boston.  My dream is to finish in 3:45 but 3:55 or less would technically give me a Boston qualifying time. Even with lots practice, there's never a guarantee on race day. So if I'm taking selfies during the marathon, it means it was a bad day for me.

Long Slow Run Days:

Currently I'm doing long run days again, but this time I'm being smarter and more cautious about over-training.  I run 3 days a week and I cross train with bicycling and swimming.  The more long distance I practice, the more I've discovered that I "hit the wall" at about mile 18.  Part of practice is to make sure that I'm fueling and hydrating properly throughout the entire run.  To me, hitting the wall means that something is off and it can be one or several different reasons.  This is why it's so important to incorporate more than one long run day into your training schedule.

Every 4 miles I eat either a packet of Honey Stingers or a packet of sports beans or a packet of GU (Salted Caramel is the only flavor I can tolerate).  As soon as I'm done eating the entire packet, I make sure to follow it up with plenty of water.  I continue this ritual every 4 miles alternating between different packets of fuel.  This system (eating every 4 miles and drinking water immediately afterwards) is new to me, but so far I'm having good success with it.  Use your long run days to find out what works and doesn't work for you personally.  And, DO NOT DRINK A SPORTS DRINK FOLLOWING GELS, SPORTS BEANS OR GU!  You should drink water after consuming these!

Mentally, I get myself stoked about running...even if it's just a practice run.  Your attitude going into a race or run will dictate EVERYTHING about that run.  You must keep a positive, and if possible, excited attitude about running.  Leave all negativity at home.  I remind myself to relax my neck and shoulders during the run.  I try to smile often because it relaxes me and makes me feel happy.  I try not to dwell on every ache and pain that pops up.  I tell myself "see, this isn't so bad". I practice putting my thoughts somewhere else. 

Anytime I've gone into a race with a negative vibe, I never, ever do my best.  But if I go into a race feeling positive and excited, I typically PR.  So running distance IS ALL IN YOUR HEAD!  Be positive! Be excited! Be confident!  Know that you have practiced this distance more than once and that your body and mind knows how to handle it.  If for any reason you find yourself in pain, you must STOP.  It's never, ever worth injuring yourself!  There will be other races.

Below you'll find a fabulous article from the NY Times about fueling.  This is the strategy that I'm currently using during my long training runs.  So far it's working out well for me.  And please, don't try anything new on race day.  Practice your race day strategy during practice...or else your asking for trouble and a miserable race experience.
 Happy Running!

SPORTS GELS CAN IMPROVE MARATHON TIMES, BUT PACE THEM RIGHT

My weekly training schedule:
Monday: Run 8-10 miles
Tuesday: Bike 20 miles, Swim 1 mile
Wednesday: Run 16-22 miles, one minute per-mile slower than marathon race pace
Thursday: Swim 1 mile
Friday: Swim 1 mile
Saturday: Run 8-10 miles
Sunday: REST
* Bike and swim days are done at a comfortable pace. I do not kill myself on these days since I want to leave something in the tank for run days

MARINE CORPS MARATHON RACE REVIEW 2014

The Marine Corps Marathon race review 2014 is finally here!  WARNING, it's a long one.  I've broken it down into sections making it easier for you to navigate your way through.

Well, it happened! Hubby Tom FINALLY ran his first marathon.  This from the guy who swore that he would never, ever run a marathon. Too late sucker, now you're hooked!

We drove down to DC the day before the race (Saturday). My niece decided to join in the festivities so we picked her up from Staten Island first.  The drive to DC was easy, with minimal/almost no traffic.  We made it there in a little over 3 hours. 

PACKET PICKUP:
Our first stop was the expo which was set up at the Armory.  We parked at RFK Stadium and headed across for packet pickup.  And then there was the line! Holy Hannah, what a long line.  We knew we were in trouble when we saw food carts following the direction of the line (which wrapped around the building).

The line moved pretty quickly though and before we knew it, we were going though baggage check.  One guy tried cutting the line. Big mistake buddy! Once inside, Tom headed to bib pickup while Julie, Caitlin and I headed over to Brooks for a little shopping.

Tom wanted a Marine Corps Marathon windbreaker and swore they would be sold out by the time he got there. Luckily they had plenty in stock.  He bought his windbreaker, a tee shirt, and he bought my niece a shirt as well.  We wandered around the expo, bought a few more items and then headed to the hotel.

The coveted MCM bib

HOTEL:
We stayed at the Hamilton Crowne Plaza which was located less than a mile away from the White House. The room was simple...2 double beds and a bathroom, but we weren't planning on spending a lot of time there anyway. The hotel was very nice, clean and the staff was very friendly.

We relaxed then headed out for some sights.  This turned out to be a mistake.  We walked around DC, saw the White House, the Washington Monument and the Lincoln Memorial.  DC requires a lot of walking which was a big mistake before a 26.2 mile run!

We went to The HardRock Café for dinner and had to wait forever for a table.  And I mean forever! By the time we finished dinner and got back to the room, it was almost 10:00 pm.

START LINE, HERE WE COME:
We woke up super early and were at the train platform by 5:30 am.  The metro was located across from our hotel so we took the train to the Pentagon Station...along with a million other runners.  After exiting the train, we walked about a mile to reach "Runner's Village".  Tom wasn't sure if we were allowed into Runner's Village, but we were. As long as we went through baggage check.

No problem! I get it!

Once inside Runner's Village we waked with Tom to the corrals.  It was a chilly morning so Tom wore a throw away sweatshirt which kept him warm until the start of the race.  Julie, Caitlin and I walked past the start line and found a hilly overpass where we could watch the start of the race.

The Marine Corps Marathon is filled with all the pomp and circumstance you can imagine.  As we waited for the cannon to fire (yes the race starts with a cannon fire), we realized the hand cyclists and wheelchair bound individuals would start out with a 15 minute lead.  It was truly an amazing sight to see them set off for their 26.2 mile quest.  We cheered, clapped & rang our cowbells!

Next an airplane flew overhead. We saw a group of Navy SEAL parachutists jump out. As they approached land, each parachutist unfurled an American flag. Two large Osprey aircrafts did a fly by and before we knew it, the howitzer fired and the runners were off!!!  It was so awesome being a spectator for a change.  Thousands and thousands of runners charging downhill, ready to complete their 26.2 mile journey.  We clapped, we cheered, we held up signs and rang our cowbells with enthusiasm and pride!

Tom wasn't far back from the start, so we waited and cheered as he ran by. He looked happy. After cheering for the runners we headed out to find a Dunkin Donuts. It was a long, long walk but we finally found one near our hotel.

THE RUN COURSE:   I'll let Tom himself describe this:
As you head past the start line and into the city of Arlington, you're quickly met between Miles 1 and 2 by your first challenge of the day: The largest hill on the entire course.  Crowd support is great here and you charge up and over the hill - for better or for worse.  After you crest the hill, you head back down the grade but are soon met by a several smaller hills as you travel through the spectator-lined streets of Arlington, across the Key Bridge over the Potomac River and onto the Rock Creek and Potomac Parkway in Georgetown.  This tree-lined roadway is an out-and-back section of the course and also has many spectators cheering you on.  It eventually takes you down towards one of the mentally-tougher parts of the course, Hains Point, which you come to between Miles 10 and 11.

Hains Point is a peninsula of land astride the Potomac River, with the Jefferson Memorial located right at the beginning.  The road is tree-lined and pretty but there are very few spectators (one notable exception this year being a man standing with his two young children and carrying a sign that said "HONEY, NOW THAT MARATHON TRAINING IS OVER, CAN WE HAVE SEX ON FRIDAYS?").  At Mile 12 you come to the Blue Mile, which commemorates the fallen servicemen and servicewomen from the Iraq and Afghanistan conflicts.  The path is lined on the left-hand side by posters with the names and photos of many of the deceased and with volunteers carrying American flags.  It is a somber reminder of the price many have paid, and most runners traverse the mile quietly looking at the posters, with the only sound you hear being that of feet hitting the pavement.  At the end of the Blue Mile, you are at the halfway point of the race and, coincidentally, the tip of Hains Point, where you turn to head back towards the city.  Although it encompasses only about 5 miles of running, Hains Point feels like a much longer trek and when you finally exit at around Mile 16, you begin to once again hear the welcome sounds of the spectators on the National Mall.

The next four miles on the National Mall are a highlight of the race.  You begin near the Lincoln Memorial and head east past the Washington Monument and the Smithsonian Institution, to the U.S. Capitol, where you turn around and head back west.  This area is probably the most densely packed with crowds of spectators holding signs and cheering you on.  It should be noted that, if you look at a map of the MCM, this section of the course is shaped much like a penis, with the Capitol itself sitting at the "head".  This leads to a plethora of humorous signs in the crowd stating that variations on the theme of "You've Reached The Tip".  Unfortunately, it was shortly after passing the tip when the wheels began to come off for me.  Slight cramping in my right leg that I had begun to feel at Mile 18 now had become much more severe and was now affecting my left leg too.  Somewhere before Mile 19, both legs seized up and I basically had to "hop" like a demented Easter Bunny quickly to the side of the road to stop.  There, several spectators asked me if I was OK and a husband and wife even offered to massage my legs.  I thanked them, declining the offer but I did take a bottle of Perrier the wife offered as I began what could best be described as a limp/run/limp that would carry me the remaining 7 miles or so of the race.

"Beat The Bridge."  This is the mantra of the MCM.  Located at Mile 20 is the 14th Street Bridge that takes you from Washington, D.C. back into Virginia.  If you don't get over the bridge by 1:15pm (which would equate to running roughly a 14 minute per mile pace), you are taken off the course and placed on a "sweeper" bus, ending your race and denying you a finish (and the prized finisher's medal).  There are no spectators allowed on the bridge and the police are actively patrolling it to ensure that only runners with bibs can cross.  Up until the cramping began, I was holding onto an average pace of approximately 9 minutes per mile and had an outside shot at finishing in less than four hours.  Now, as I limped towards the bridge, I was still more than two hours ahead of the sweeper bus but I knew that my hope for a sub-four hour finish was over.  It was here on the bridge where I saw many others also breaking down, some battling cramping like me, others appearing to be dealing with breathing issues or nausea.  As other runners passed by, those of us among "The Walking Dead" trudged across the mile-long bridge, finally reaching Mile 21, with the relief of knowing that, as long as we could at least walk, we would be able to finish.

The next three miles are an out-and-back through Crystal City, where there are again crowds of spectators lining the streets there to cheer you on.  I continued my limp/run/limp gait throughout, getting encouragement from the spectators and even taking a small Dixie Cup of beer from some college students who I had read always make an appearance at the MCM.  As you head north out of Crystal City, it's only a little over two miles to the finish.  Here, near the Pentagon, you have few spectators but the volunteers and the Marines are there to continue to cheer you on.  Shortly you pass by the Runner's Village where the day began, which seems like forever-ago, and head towards the starting line, where the crowds are once again waiting.  You run through a long line of spectators lined up on both sides, several-people deep, screaming and cheering you on.  Here's where I finally saw Arletta, Caitlin and Julie again.  Arletta stepped out and ran with me for a few seconds as I limped/ran/limped past the 26 mile mark.  She gave me a quick hug and an "I love you" and told me she'd see me after I finished.  I was disappointed that they had to see me limping towards the end but it definitely lifted my spirits to have them there.

The final 0.2 miles are exactly what you would expect from the Marines: A steep climb up a hill. Even here, at the very end, they make you earn that medal.  I decided to ignore the cramping and try to run, getting to about 10 feet or so of the finish line before having to revert back to my Easter Bunny "hop" as I crossed over the timing mat.  4 hours, 43 minutes and 27 seconds after I had begun, my marathon was over.  I then proceeded towards the famous Iwo Jima statue, through lines of newly-minted young Marine second lieutenants (both men and women, all looking sharp and squared away) who shook our hands and congratulated us and where one young female lieutenant placed a finisher's medal around my neck.  As it says on the back of the medal: Mission Accomplished.

One last note: Throughout the course, the support and enthusiasm of the volunteers and the Marines was evident.  At water and food stations, both civilian volunteers and Marines (enlisted men and officers alike) enthusiastically handed out water, Gatorade, food, etc. and cheered/encouraged the runners on (there was even one station which was manned entirely by young women from the U.S. Naval Academy).  And throughout the entire course, there were Marines standing by cheering us on.  It's clear that this race is important to the Marine Corps and they take it - and their roles in support of the runners - very seriously.  This race is truly a credit to them and I'm proud to have done my small part to pay honor to them and to their service.  OORAH! and Semper Fi. 

THE GOOD, THE BAD AND THE UGLY:
* We pre-purchased metro cards in advance. That was a good call!

* I do not recommend doing a walking tour of Washington DC the day before the marathon! Your body will pay a price on race day.

* As New Yorkers, we found DC to be a bit strange.  A lot of stores and food places (especially quick serve food places) are closed on the weekends, especially on Sunday. We should have pre-planned our Dunkin Donuts route before we started wandering around town trying to find an open DD shop.

*  DO NOT WALK THROUGH PARKS! Walk around a park, across from a park, but NEVER THROUGH A PARK.  There are a LOT of homeless people throughout DC.  Some will be obnoxious, intimidating and follow you asking for money. If walk through a park your just asking for it.

* Hydrate more throughout the week.

* After the race, the lines getting into the train station was insane! The line for the taxi was insane! Had we stayed at a hotel in the Arlington section, we could have avoided the crowd and stayed to enjoy the after party.  Next time, we're staying in Arlington.

The MCM is an AMAZING experience for both the runners and spectators! I honestly can't say enough great things about this marathon!  They don't call it the "People's Marathon" for no reason.  Someday in the future, we will run the Marine Corps Marathon...together.

DEALING WITH CROHN'S DISEASE

So I'm finally going to share "my story" with you.  The how and why I got here. I haven't shared this story because I don't want my disease to be my identity.  I'm just a wife, mom and triathlete. Plain and simple.

In the fall of 2008, I was diagnosed with an autoimmune disease known as Crohn's Disease. Crohn's Disease causes inflammation and ulcers within the digestive tract and can spread deep into the lining of bowel.  Currently, there is no cure for Crohn's.

It was at age 22 when I began experiencing severe, unexplained stomach and gastro issues.  For a variety of reasons I didn't seek the medical help of a specialist. I was sick on and off for 18 years without knowing what was wrong.

At age 40, the wheels came off the cart. Every day I suffered with headaches and severe fatigue.  The fatigue was honestly the worst part of the disease at that point since I had gotten used to the constant pain in my stomach and intestines. I was miserable, unhappy and sick on a daily basis.  My body weight was low because I was afraid to eat.  My ankles began swelling and suddenly walking became a struggle.

I was desperate and at my breaking point!

I sought the help of a wonderful gastroenterologist. I just couldn't go on being sick and in pain every single day.  It was destroying me physically and mentally.  It was disrupting my life, my work, my marriage and motherhood. I knew the answer wouldn't be easy, but I needed the pain to subside. And I was desperate to understand what was wrong with me.

After a series of blood work and a colonoscopy in the hospital, I woke up to a nurse staring down at me telling me I had Crohn's disease.  The disease was scattered throughout my large intestine and the ulcers were quite deep.

Immediately my doctor put me on two drugs (Lialda and 6MP).  They worked really great in the beginning but became less and less effective over time.  I began trying to understand how my diet controlled the disease.  I knew anything carbonated was bad.  Beer...absolutely no! Fast food and processed food...absolutely no! I needed to learn everything I could about the disease.

Slowly I discovered that it wasn't just one food in particular that triggered my symptoms.  It was the way certain foods were spiced and/or prepared and/or cooked.  It came down to fine tuning the details of everything I ate and drank.  To this day, I don't think I have it dialed in 100% and I probably never will.

In 2011 things got worse and I had to go on Remicade. Remicade is a biological drug that I receive every 8 weeks through an intravenous (it takes about 3 hrs for the infusion). 

Tom and I got into running a few weeks after my first treatment. The first few infusions were tough because I felt really tired afterwards. Also, I had to pee all night long and my back and kidneys hurt.  After the 5th infusion the side effects subsided. Today, I don't even notice any side effects at all and I can go for a run or bike ride immediately after my treatment.

I'm guessing Remicade has helped, but learning about food and diet has helped me a thousand times more.  I believe most autoimmune diseases are triggered by food and what we eat.  If you think I'm off base I invite you to watch the documentary 'Fat, Sick and Nearly Dead'. You'll see what I mean.

There's a lot more to my story but I'm going to wrap it up at this point. Someday I'll share my discoveries about food in general and how eliminating certain foods have brought me into remission...which is where I am today.
I'll end with this thought: If you have stomach and/or gastro issues be aware of how your body responds to refined carbs (white bread, white pasta, white rice, etc) and sugar. IMO, significantly cutting back on refined carbs and sugar is what brought me into remission today.  And I'll leave it at that...for now.

STATEN ISLAND HALF MARATHON RACE REPORT 2014

Well NYRR made some changes to the Staten Island Half Marathon this year, and it was a significant improvement.  Last year the stadium was off limits (except for the kids race) but this year, the stadium was the focal point of the race.

There were two HUGE logistical improvements to the Staten Island Half this year: 

For starters, they offered race day packet pickup at the stadium where the race was being held.  Last year, packet pickup was a store location somewhere on Staten Island.  Unless you lived on Staten Island and knew exactly where this location was, you didn't want to chance race day packet pickup.  Convenient race day packet pickup is a big thing IMO!

In the past, the parking lot located next to the stadium was completely closed off to traffic.  This year however, that parking lot (entrance on Jersey Street) was open and you were allowed to park your car in the lot.  Major improvement points there!

The start line was at the same location this year as it was last year.  I made sure to pay closer attention to the mile markers so that I could give a more accurate race report. We ran along the water, then turned up and onto St. George Avenue.  We continued along St. George Avenue onto Bay Street.

Runners ready to run the Staten Island Half

The first noticeable incline was at 2.8 miles, followed by another decent incline at 3.5 miles.  The 3.5 mile incline was the one that gave me side stitches last year.  This year...no side stitches.  I learned my lesson from last year.  Another smaller incline awaited us at mile 4.

After mile 4, you run under an overpass near the Verrazano bridge.  They always have a DJ playing music there.  As you  approach mile 5 you get a nice downhill where you can pick up some speed. A timing mat was located at the 10K mile marker, and the turn-around point was close to the 7 mile marker.  I would say miles 5, 6 and 7 are pretty flat (and boring) along Father Capadanno Blvd.

Then comes miles 8 and 9.  The end of mile 8 into the beginning of mile 9 are the toughest on this course.  Mile 8 ends with a grade going up and mile 9 begins with a challenging uphill climb.  Last year I had to run/walk the hill, but not this year.  This year I was able to trudge my way up without having to stop and walk.

After the big hill, the course flattens for a while and you even get a small decline at one point. I noticed the next incline was around mile 11. At that point I wanted to stop and walk so badly, but I didn't.  The last uphill climb is during mile 12 and it's the final push that brings you home.

Once you make it past that, the road flattens and you get to run down the ramp towards the stadium. This is where a lot of spectators hung around and cheered. We came down the ramp, took a left hand turn and ran into the Staten Island Yankees Stadium. We ran across the ball field towards first base, where the finish line awaited.  They had the big screen showing the runners as they crossed the finish line.

Tom, my brother and I wearing some
nice looking bling

The use of the stadium was a significant improvement this year! This year, the kids race started at noon whereas last year the kids race started 2 hours after the half marathon began. Several runners missed seeing their children partaking in the kids run because they were still out on the course themselves.  Noon was a much better start time, IMO.  There was plenty of water and Gatorade stations on the run course. More porta potties would have been nice since there seemed to be a long line again.

A PERSONAL FOOTNOTE:
At the beginning of this race I decided to follow the advice of an article I read in Runners World magazine.  Not once did I look at my watch or at the pace clocks.  I simply ran the very best that my body could run.  6.75 miles into the course, a runner was receiving CPR on the side of the road.  It was a very upsetting scene to witness. Apparently he suffered a heart attack during the race, but NY's finest managed to resuscitate him.  He is currently in critical but stable condition.  After witnessing that, it was no longer a "race" for me.  It was about running with a grateful heart!  I feel guilty that it took something tragic like that for me remember that I should be always be grateful for what I am capable of physically achieving.  I ended up finishing in 1:45:48, a new half-marathon PR for me.  And I made a promise to myself that I would try to run with a grateful heart as often as possible.  "The race is long, and in the end it's only with yourself".  Sage words to live by.

LONG DISTANCE SWIM, BIKE, RUN WEEK

It's been a good week. I'm starting to see some progress towards my goals and I stayed on track with my training program. And you know this is a tough time of the year to stick with training especially when everything is Pumpkin Spice and comfortable.  I keep telling myself that I have at least one, possibly two half Iron Man distance races in my future and that seems to keep me motivated.  I can see the holidays are going to be a challenge.

SWIM PROGRESS:
The other day I went for my one mile swim (72 lengths in the pool). I felt really good so I decided to make it a "century swim"...100 lengths. I finished 100 lengths and the guy in the lane next to me said if I swam 26 more lengths I'll have completed a 1 3/4 mile swim. So I went the distance.  After that I decided that once a month I'm going to push myself and do a 2 mile swim. Notice how 1 3/4 miles got pushed to 2 miles.

And, I'm noticing a difference in my swim technique. Swimming is starting to feel a bit more natural. I had a terrible habit of looking forward when I swam as opposed to looking down.  Correcting this has made a tremendous difference in my body position and my legs don't feel like their sinking so much. I'm also trying to stop over-rotating when I breathe and this has also made a huge difference in my swim technique.  My arms, neck and shoulders are more relaxed so I can add distance on without fighting my way through the water.  I'll be meeting with coach Jerry soon and I'm curious to hear what he has to say.  Coach Jerry has a tough-love way of coaching. I joke that he hits you a padded hammer.

RUN AND BIKE PROGRESS:
On Wednesday I did my longest run since last spring. I ran 16 nonstop miles at a pace of 9:18 per mile. Not a great pace for someone whose hoping to qualify for Boston, but for now the focus is distance. At mile 15 my legs started feeling a bit heavy, but I held on until the end. I also drank this energy drink by Tailwind Nutrition. It isn't the greatest tasting drink, but it isn't horrible either.  I alternated between my Tailwind drink and regular water.  It was a combination that kept me going and my legs weren't sore after the run!  That was a very pleasant surprise.

Thursday I rode with Lexa for 15 miles and got used to my new Redshift aerobars.  They feel great! I'm so glad I added the aero bars on.  It feels so much better to lean on them as opposed to leaning on my wrists.  And I got used to riding with them pretty quickly.  I even made right and left hand turns while in aero position, which I'm pretty proud of. And after my bike ride I went to the Y and completed a one mile swim.

Last but not least, I purchased new running sneakers.  They are the Adidas Adios Boost and let me tell you that I absolutely LOVE them! I never like new sneakers out of the box, but these are different.  They are SO comfortable. I feel like they're the sneaker equivalent to driving a Cadillac.  I'm just thrilled, thrilled, thrilled with my new sneakers.

It was a positive and productive week.  Friday I'll do an easy 5 mile run in preparation for Sunday's race, then I'll go to the Y and bang out a one mile swim.  Saturday is packet pick up in NYC and fueling for the Staten Island Half. And Sunday?  Well that's shaping up to be a beautiful race day.  I'll see you at the START LINE!



My new Adidas Adios Boost sneakers

NEXT UP...THE STATEN ISLAND HALF

This coming Sunday 'The Posse' (Tom, my brother Lester and I) will be running the Staten Island Half Marathon. This is first time Tom and my brother are running it and it's my second time.

I was excited to run this half last year because Staten Island is where I was born and raised. I felt like I was running in my old neighborhood and familiar turf.  My brother didn't run it last year because he felt it was too hilly.  It has some grades, but nothing dramatic.

 

Staten Island Half Marathon 2013

The worst part of this race is finding parking. Notice how I'm always talking about parking?  Perhaps I have an obsession.

The St. George area is a parking nightmare so if you get there an hour before the race, your screwed.  We got there about an hour and half before the race, and were screwed. Tom and I nearly killed each other in the car (it was not a pretty scene).  

After circling around endlessly we stumbled upon the St. George Courthouse parking garage.  It's a covered, flat rate fee parking garage on Central Avenue.  We were fortunate to find a spot there and made our pilgrimage to the start line.

One thing you'll notice (if you drive there) are people running with their bibs on far away from the start line. At first I didn't know what the hell was going on.  Someone explained to me later that many of the NYC Marathoners use the Staten Island Half as their last long run. So they do a 7-8 mile pre-run, then get to the start line and run the race.

When we arrived at the start area, I got on line for the potty.  I had 35 minutes before gun time. Surely 35 minutes is enough time, right?  WRONG! The national anthem played while I stood on line.  I was ready to give up, but I was next so I held on. 

After the potty episode I ran to the start corrals.  I couldn't find any openings to get in.  A group of nice people let me climb over the railing so that I could get into the corral with them.  Luckily the start was delayed by a few minutes.

The horn went off and we took off with it.  I remember somewhere between mile 3 and 4 there was a grade going up.  I didn't slow my pace enough and I ended up with the worst case of side stitches ever.  I slowed down, got my breathing under control and the side stitches subsided a bit. 
 
Mile 6 had a downhill and it turned out to be my fastest mile.  I got something to drink and wondered where the hell the turn around point was. 

After reaching the turn around point, I mentally felt better.  There was a nasty hill around mile 9, its the one that leads you up to the Verrazano Bridge. I ran/walked/ran/walked that hill.  Once I got over it I kept telling myself it's just Bay Street and the finish line.

Bay Street wasn't bad except that it has a zillion potholes.  At one point a woman stumbled and almost fell in front of me, causing me to almost fall over her.  Luckily we both held it together. No domino effect today! A few residents and store owners lined the road and cheered us on, which was really nice.  

The last graded hill was somewhere around mile 12.  I remember it being towards the end of the course.  I kept thinking "one last push and your home". It felt good to be heading home.

The end of the race goes down a ramp towards the ferry terminal.  There are a lot of spectators lined up and it's so cool hearing them cheer.  You may want to turn the music off and enjoy the moment.  The finish line is located near the 9/11 memorial. 

They had a kids race at the stadium which I thought was stupid.  They did the kids race at the exact moment when most people were coming across the finish line.  It was 2 hours after the start of the half marathon.  So if you run a 2 hour half marathon and you want to see your kid race, your screwed.  Not sure if they changed it this year but I complained to the race director.

Lastly, getting out of the parking garage sucked!!! Roads were closed because of the race, people were sitting in traffic, everyone just inched along (at best).  Fight number two broke out between Tom and I as waited in traffic. Lets get ready to rumble!

In summary the Staten Island Half is a fun race, but its no Brooklyn Half. Sorry, but the Brooklyn Half rocks! You have to get there early and have lots of patience for this one, especially if you drove.  The smart people take the ferry but since I'm from NJ that option doesn't logistically work for me.  

5 more days until the race. Hopefully Tom and I won't kill each other this year.  At least my brother will be there to referee this time.  I'll share my race review (the 2014 edition) on Monday as I recover.  See you in Staten Island!

I'VE GONE AERO WITH REDSHIFT SPORTS

Lexa and I got an upgrade! Yup, you heard it here first...we're going aero.  Or at least as "aero" as I can get on a road bike.

For the last few months I've been looking into different types aero bar systems.  Before you go there, yes I know a tri bike would have been better if I could afford one.  But right now a tri bike is not in my budget, its just a reality.  Hey, no one said triathlon was a cheap sport!

After researching online, I decided to go with RedShift Sports.  RedShift calls their system a Switch Aero System, meaning that you can easily switch back and forth between aero position or road position without the use any special tools. So, I can have a semi-aero bike or a road bike whenever I want. Remember, your limited to how aerodynamic you can really get on a road bike.

I contacted RedShift because I wasn't sure if the seat post would fit my road bike.  The owner contacted me back within a few minutes and reassured me that if it didn't fit, or if I wasn't happy I could return the system.  After our correspondence, I place my order.

I placed the order on Thursday and my system showed up on Saturday.  Man that was fast!

Lexa and I mean business

I scheduled an appointment with Halters Bicycle Shop to have my new aero bars and seat post professionally installed.  The shop owner had never seen nor heard of RedShift Sports, but he liked the concept and mentioned everything was nicely manufactured and not too heavy.  He wasn't sure why someone hadn't thought up of the switch concept sooner.

It took nearly 3 hours for him to install and adjust my bike so that I could have the best fit possible.  And here's the nice thing; if I'm riding a hilly course and I know I can't or won't be using the aero bars, I can easily remove them and put them back on.

The seat post has a mechanism where you can move the seat forward and backwards, on the fly.  So if I want to ride in aero position and I need to get closer, I can shift the seat forward. If I come to an area where I don't want to use the aero bars and I want to sit back more, I can easily shift the seat back and give myself some more room. Nice, huh?

I took Lexa out for a quick spin last night.  At first it felt really strange using aero bars. It wasn't the brand of aero bars, it was because I've never used aero bars before.  I know I'm going to have to get comfortable with them.  I also think I may need a minor tweek here or there as far as the fit goes.  I feel as though the saddle is too high for me.  But overall the aero bars felt very comfortable.  Once I get out there and use them some more, I'll be able to share a better review.

All in all, I don't know how often I'll be removing or switching between aero position and road position, but I looked at this way.  If I'm going to invest the money in aero bars, and I can easily have the option of switching between aero and road position, I'll take that option.  And with RedShift Sports so far it looks as though I have that option.

NYRR BRONX 10-MILE RACE REPORT 2014

Good morning all.  Ready for a race report of the Bronx 10 Miler?  Here we go...

For the last few weeks, Tom was fretting over this race.  Past race reports said parking was a major issue.  It is da Bronx ya know!

We left our house early (4:30 am) and arrived in the Bronx within an hour and 15 minutes.  Not too shabby.  Tom heard there was a covered parking garage directly behind Yankees stadium so that's exactly where we parked.  When we arrived at the garage (5:45 am) we were the second car there.  By 6:00 am cars streamed in continuously. By 6:30 am a long line had formed to get into the parking garage.  I've said it once and I'll say it again:

GET THERE EARLY PEOPLE!!!

Greetings from Da Bronx!!!

Race Day Central (i.e. packet pickup) was located at Joyce Kilmer Park and opened at 6:30 am. Since the park was a mere 5 minute walk from the garage, we were able to collect our race bibs and tee shirts and head back to the car.  I like races where I don't have to use baggage claim.

After dropping everything off at the car we went back to Race Central to use the porta-potties before the line got too long.  They had a decent number of restrooms but before we knew it, there was a long line for the potty. Get there early people!

We wandered around with the other runners, waiting for the 8:00 am start of the race.  Since we were there so early, a worker snapped a quick photo of Tom and I at the start/finish line. 

We got into our assigned corrals along with a few thousand of our closest running friends and patiently waited for horn to go off.  After the National Anthem was sung, the race was on. We took off running up the Grand Concourse heading towards the Bedford Park section of the Bronx.  The course is an out and back.

Thousands of our closest running friends

Man it's a hot one. Like seven inches from the midday sun.

By the time I reached the one mile marker I thought "OMG, seriously! This is only ONE mile"? That was when I knew it was going to be one of "those" races. It was unseasonably hot and from my perspective, everyone around me looked just as miserable. I hate running in heat.

The road (especially the Grand Concourse) was ridden with potholes and very uneven, making the run more difficult.  I stepped on a small pothole and felt my ankle almost give out. I knew I would have to pay attention to the road surface and where I was stepping.  

Rumor had it that it was a relatively flat course.  Flat my ass! I swear people don't know the meaning of flat.  I'm not saying it was hilly, but it most certainly wasn't pancake flat.  The course had several areas where the road graded up and down.  More grades than I expected for the Bronx.  We approached an overpass and ran down then back up again. All I could think was "I'll be revisiting this on the way back when I'm really tired. Yay".

It was at the 4 mile marker where I started to struggle.  My breathing felt totally off and labored. I looked at my watch to see I was running a 7:30 pace.  I tried to slow down and looked at my watch a minute later...7:30 again.  Ugh, what's wrong with me? After all this time I still don't know how to pace myself properly.   I knew that running a 7:30 pace was going to be disastrous for me.  And disastrous it was!

I was at top of the Grand Concourse and heading around a small park when I had to stop for a moment.  I took a quick breather, grabbed water, drank it, dumped some on my head and started running again. I managed another 1/2 mile before my brain screamed "STOP"!!! So I stopped and stood on the side of the road for 10 seconds.  

After catching my breath, I started running.  I managed another 1/2 mile before I had to stop again.  Miles 4.5 to 7 felt like a miserable slog.  I grabbed water at every station, drank some, dumped some over my head hoping to stay cool. Luckily, NYRR had a lot of water stations set up. My struggle with the heat was getting the best of me both physically and mentally.

The mental aspect of falling apart on the run was what frustrated me the most.  All I kept thinking was "I have a half-marathon in 2 weeks. I don't want to run that far.  I have a full marathon in 18 weeks.  I can't and don't want to run that far".  I've always felt confident in my running ability, but this race shook my confidence to the core. What's happening to me?

So here I am, standing on the side of the road at around mile 7 looking for Tom.  I just wanted someone to run with, someone to take my mind off this race.  A homeless man approaches me and says  "girl, you've got this.  You look like you can do this. Lets go, start running".  I wanted to ignore him, but how do you ignore a homeless person who took a moment to motivate you?  You simply can't!!!

I smiled and thanked him for his kind motivation. I told him I wouldn't stop until I reached the finish line.  "It is all in your head" he shouted as he walked away "because you look like you can do this". 

In his honor, I kept my promise and started running without stopping. I slowed down a bit and ran at a doable pace.  I tried to entertain myself mentally by 'people watching' and that seemed to help.  There was a nice crowd of spectators motivating us through the finish chute.  I collected my medal and grabbed the juiciest apple I have ever tasted. I'm not sure which I appreciated more at that moment, the apple or the swag.


A little swag never hurt no one

Before the race began I asked Tom how long this race should take me. He said at my average race pace of about 8:20 per mile I should come in somewhere between 1:23:00 to 1:25:00.  My finish time was 1:24:23. Right in the wheelhouse of Tom's calculation.  He's so smart!

 

Even with all of my stopping, I still completed the race in my estimated time.  Tom crossed a minute behind me and said he wasn't feeling this race either. Mostly because of the heat. He mentioned our upcoming Staten Island Half-Marathon in 2 weeks as well as his upcoming Marine Corps Marathon in 4 weeks.  Neither of which he felt comfortable thinking about after running the Bronx 10 Mile.

It was tough running in the heat and the course was a bit challenging between the potholes and grades.  I'm hoping to have a better experience at the Staten Island Half and I'm going to pace myself better right from the very start.  In 2 weeks, all shall be revealed.  

EVERY NEW DREAM IS DESIGNED TO MAKE YOU QUIT

In the beginning, every new challenge, dream or goal you embark upon is designed to make you quit!  It's just a law of human nature and there's no way around it. Your mind will test your heart over and over again, just to see how badly you want that dream.  Your mind will tell your heart to quit at least a million times over. 

Do everything you can to hold steadfast and keep patience. Surround yourself with others that are embarking upon the same dream as you.  Remember, "if it was easy everyone will do it".  Progress takes time before it reveals itself.  Your not going to see change over the course of day, week, month or sometimes even a year.  How badly does your heart want this?   

A small lesson in progress:
Today as I biked, I reflected back to a day in April when I decided it was time for me to start bicycle training again.  My first big mistake was that I had completely stopped training in October when the weather turned cold.  I should have continued training on a stationary bike, at the very least. I have since made a vow to myself that I will not make that same mistake again this winter.

But I remember that day in April because it was cold and windy. I don't know why I chose that particular day to get back on my bike, but the furthest I could ride was 5 miles.  I was annoyed and disheartened that I would have to start over again to regain everything I had lost over the winter. 

How badly does your heart want this?  I was already dedicating myself 5 days a week to swimming, plus maintaining my running, and now I would be dedicating at least 3 days a week to bicycling.  And I'm not even looking to turn pro, I just want to survive.  And I'll tell you a little secret...I was not particularly fond of bicycling either.  

But time will pass so you might as well do something useful with it.  I didn't see much (if any) progress early on.  But somewhere along the journey, I noticed that I was able to push myself a little bit further and I was moving a little bit faster.  I was able to endure the hard bicycle seat for a longer period of time. How badly does your heart want this?

I got better at shifting gears and making myself more aerodynamic. My ability to climb hills also saw improvement and I started telling myself "don't you dare quit" on difficult uphill climbs.  I became less fearful of cars passing me on the road, and this was a biggie for me!  And dare I say it but eventually I embraced bicycle riding in general and started looking forward to it.  How badly does your heart want this?

Today was a good day for reflecting because I was able to see just how far I had come.   I knew there would be a day when I would think "you've come a long way baby", and today was one of those days. I discovered my heart really wanted this.

I'm already planning my race season for next year and as it stands now, next year should be pretty cool.

January 2015 starts with me running the Louisiana Marathon.  In March, Tom and I will run the New York City Half Marathon.  I've always wanted to run through the streets of Times Square.  Tom and I also qualify for the NYC Marathon next November (2015). The NYC Marathon is just a few days after our 25th wedding anniversary, so we decided to celebrate our big milestone by running together.  In April, we're running the Rutgers Unite Half Marathon and in June we'll run the Brooklyn Half Marathon as well.

I plan on signing up for Ironman Princeton which will take place in September 2015.  I also want to do the NYC Triathlon as a team with my brother and Tom.  If your a New Yorker (or former New Yorker) the NYC triathlon is a must-do-dream-come-true race...at least for me it is! I'd like to consider Musselman Triathlon (another 70.3 distance race) in Lake Geneva, NY.  If for some reason Ironman Princeton doesn't work out for me, I have my sights already set on IM Timberman in New Hampshire.  Jersey Girl and Iron Girl are on my list as well.

So between running and triathlons I have a very busy, but very exciting 2015 ahead of me.  I'm ready for the challenge and I am really looking forward to it. And as always, I look forward to sharing the journey with you too! It should be fun.

IRONMAN PRINCETON 70.3

Before you get all excited, no I did not race at Ironman Princeton.  But I did have the opportunity to volunteer and spectate the race, so I'm coming at it from a different angle this time.
 
It was my first time being a mere spectator at a triathlon as opposed to a competitor.  As I reflect back on it now, I am SO grateful that I had a few triathlons under my belt BEFORE witnessing one...especially one of this distance and size!
 
My morning began when I got up at 2:30 am and escorted a praying mantis out of my house (yes, you read correctly).   After said praying mantis was removed, I hopped in my car and arrived at Mercer County park.  There was a large group of us who had volunteered to body mark the athletes.


Body Marking an Athlete at IM Princeton

Competitors began arriving a little after 4:00 am and continued streaming in until 6:50 am.  It made me crazy that a handful of them arrived so late, considering that the first swim heat (professional men) was schedule to go off at 7:00 am.  A NJ.com reporter took this photo of me and volunteer Tom body marking an athlete. Call me crazy but I thought it captured the moment perfectly!
 
After completing our shifts, we headed down to the lake to watch the swim heats go off.  The heats were divided into various age groups and went off every 3 minutes.  It was supposed to be a beautiful sunny day, but the morning started out damp, dreary, foggy, yucky.
 
There was a designated area in the lake where competitors were allowed to do a pre-race warm-up swim.  The start line was on the other side of the lake, so the competitors had to swim across the lake (not too far) then tread water until the gun went off.
 
As my eyes scanned the lake and took in the 1.2 mile swim distance, I realized how fortunate I was that I had never been a spectator to a triathlon of this size before.  Had I seen that swim course prior to learning to swim, I guarantee you that I would have NEVER taken an adult swim course...ever.  A year ago I would have looked at that course and thought "Nope, there is no way in heaven or hell that I can ever do that".
 
Remember, last year I was the girl who was afraid of putting her face in the water.
 
But what a difference a year makes.  Instead, I looked at the swim course and thought "I hope Ironman comes back to Princeton next year because I am so doing this race".
 


Ironman Princeton Swim Start

BTW, Ironman announced that they are coming back to Princeton next September and registration opens in December.  Woot, woot! An early Christmas present for me.
 
Anyway, back to the race...I noticed fast swimmers and anxious swimmers.  The anxious swimmers stayed towards the back and alternated between breaststroke and freestyle.  Once they calmed down they seemed to be able to swim freestyle continuously.  After watching several heats take off, I walked over to the swim exit to watch some of the athletes as they exited the lake. Most of them looked relieved to have the swim over with.
 
I feel your pain brother!
 
Next, I walked on over to the bike mount area where mayhem ensued!  I saw everything from an athlete noshing on a tuna sandwich (I could smell the tuna) to an athlete with an expensive tri-bike who forgot to inflate her tires. REALLY???  A handful of athletes came out of transition riding their bicycles (a HUGE no, no) and were screamed at by race officials. Quite frankly, they should have gotten a penalty.  One competitor threw her helmet on and completely forgot to snap the buckle under her chin.  A group of us yelled at her to snap her helmet on but she seemed to be in some sort of la la land.  Finally a race official ran over to her and snapped her helmet buckle.
 
But the worst was this; at least half of the athletes (and I am not exaggerating) mounted their bicycles BEFORE the mounting line.  Race officials yelled at them to get off their bicycles so that they could walk their bike OVER the mounting line before they were allowed to take off on the bike course.
 
I was standing next to another triathlete who was also spectating the craziness. Both of us were in shock at what was taking place at the bike mounting area.  You would have thought that a race of this size and scale would have brought out more experienced triathletes, but that didn't seem to be the case. Several of them looked like first timers out there.
 
After every cyclist had finally taken off, the professional men were already making their way back to transition from the bike. It was really neat to see the lead cyclist with the timing car in front of him.
 
The run course had a weird second loop area in it and several people missed the second loop.  They said it wasn't clearly marked so they had to go back and run the second loop to complete the circuit.  I have to get a bit more detail on that, but it's something that will be on my mind next year, unless they change the run course.
 
All in all I was thrilled to be a volunteer and spectator at IM Princeton.  I'm also excited at the prospect of doing the race myself next year. But the most important lesson that I walked away with was this:
 
If your new to swimming and want to get into triathlons, DO NOT (and I mean this) be a spectator until AFTER you complete a few triathlons of your own.  Trust me. All it will do is scare the pants off of you (especially when you see the swim).  And you don't need that kind of negativity before you get started on your own journey. And I'm going to leave it at that!