Monday, May 11, 2015

New York City Marathon Training Day 62 - Getting Baked on Mother's Day

After making Blueberry Pancakes for Irene for Mother's Day, I finally headed out for my 90 minute run.   I could not find my water bottle belt, so I put a water bottle in the mailbox and decided to head out 15 minutes and come back in 15 minutes to hydrate.  I did my best to stay in the shade but at the time of day I ran, the sun was overhead and not enough shade to be found.  The whole time I thought I need some sunscreen right now!  While I was suppose to do an easy run, my neighborhood is full of hills!  I was soaked from sweat!





Saturday, May 9, 2015

New York City Marathon Training Day 61 - Head Over Heels!

My family is part of a great triathlon team, the Wildwood Warriors, and in the group there is a contingency appropriately named Vamps.  Lead by my friend, Christina who gathers early risers prior to sunrise to get feast on their workouts and start the day strong.  In fact, that is how I got involved with WW, but that is another story.

Irene and I saw a post by Christina about riding around our University starting at 5:00am.  Since Irene was schedule to do a 35 mile bike ride, it made sense to join our Vamp Friends.  So Irene commented that she would join, which means I would go along, and enough time before Elijah had to do this 5K race.

At 4:15am the alarm clock buzzed once and I turned on the light on my nightstand and said to Irene, "We got to go!"  She hopped out of bed and put on her riding gear.  We both prepped our bike gear and rolled out around 4:50 as we headed into the mist and darkness to congregate with our teammates.

At 4:52 am, I looked over my left shoulder to make sure Irene was behind me and she wasn't.  As soon as I turned my head forward, I was heading towards the side of the road.  With the application of the brakes, my eyes widened as I looked at the ground in front of the bike, then I noticed my legs hovering in the sky as my bike made an appearance in the memory snapshot before landing on me.  Surprisingly, I kicked the TARDIS off of me, as laid on the ground for a moment.  Yes, I fell Head Over Heels for Irene, again!

"Are you ok?" as Irene wheeled up.  I mumbled, "Yeah." in disbelief at what happened.  "I'm ok." as I stood to gather my bearings feeling a throb in my left hip and below my right knee.   I took another minute to assess myself to make sure I can still ride.  Without batting an eyelash, Irene was down the block.  I did a mental, "Really!"

Eventually, I roll up with the Vamps chuckling at my mishap.  

Around mile 15, we paused for a break and I looked at my gash.  It looked like my scrapes were clotted up, and we continued on.   Later on, after cleaning myself up, it looks like the TARDIS' big ring slashed at me.

The Vamps managed a 55/56 mile bike followed by a 45 minute run.  Irene had a PR of 36 hilly miles and completed her workout with a 20 minute run off the bike.  She did fantastic!


A great training day!  I am so proud of her!!!  And Elijah had a strong pace of 10:08 min mile.  Now off to Mother's Day for Irene's Mom!

Monday, April 27, 2015

Saturday, April 25, 2015

New York City Marathon 2015 Training Day 47 - My Secret Goal at the Contractors for Kids 5K Time Trial

Yesterday, I was nervous about today's race.  Ever since I started running, I've struggled with injuries especially when I have push really hard on a shorter race distance like today.  While a 5K is only 3/25th of a distance of a marathon.  You would think less miles equates to less injury.  For me it's the opposite!  I push too hard without warming up and end up limping at the end of the race and therefore thwart my goals for my "A" Race.  Hence my hesitation of doing today's Contractors for Kids 5K, a great charity whose mission is to assist children and their families overcome obstacles that have unfortunately changed or have impacted their lives through sickness, injury or death.

After speaking to my Coach, Danielle Sullivan of Iron Fit Endurance.   She kept it simple for me and said it will hurt and don't worry of your pace drops towards the end.  

Before leaving for the race, I went to Bagels Express to have my usually breakfast ritual, a Poppy Seed Flagel with 3 Eggs, Tomato, Salt, Pepper and Ketchup.  Every local race that I participate in, I have that sandwich.

We met up with our 495 Track Club Team by our Table that was set up as part of the 5K's Health Fair and walked outside to warm up.  We all did our typically warm ups that our team does, A Steps, C Steps, Skips, Stride Outs, Calf Warmups, and a few more Stride Outs to warm up the muscles.  And I am so happy that we are part of this Youth Team.  Typically, my warm up includes a few leg kicks and that was it, which is probably why I would get hurt!

It was time to line up, I took off my pants and the temperature was just right for running.  Then, I jogged back to the truck to swap out headwear from my 2008 New York City Marathon Winter Beanie to my Ironman Arizona Running Cap.  A few minutes later I ran to the front of the School to meet up with Irene and the boys.  My head was still focused on reigning in my butterflies as I talked to my friends.

A couple minutes later, about 1000 runners walked towards the start line.  I was about 5 lines behind the very fast people which included or 495 Kids (And our top runners finished 1, 2 and 3).  I waited and all of the sudden there was a horn or something and everyone motioned forward and off we went.  

I forced myself not to look at my want and go by feel for the first half mile, which included a small hill of a gain of 42 ft and I knew I was running a little to fast.  My first mile averaged 7:34 as I tried to catch up to my friend Brian and his son Brian Jr.  

The next mile was greeted with a water station that was way to far away from the course.  While I was not planning on drinking any water during the race.  I could not help think that the water table was to off course to make it easy to access without losing time.  Even Irene mentioned afterwards, that the table was too far away.  Well by this time I was pushing hard but I knew I was much slower than the first mile.  I glimpsed at my watch and it fluctuated around the 8:00 mark.  

By the end of the 2nd mile going into the 3rd, I felt the declaration continue and my average came down to 8:20 for the final mile.  There were a couple people I was trying to catch, but that did not happen.  In fact, near the final turn, I was thinking why is there an apartment building up ahead.  How much more time is left?  My brain was thinking of some building up on another road and I thought that was far from the finish.  Well Thank God, it was the school and all I had was 800 yards,  I round the last couple turns and headed towards the finish line.

As I got closer, I can see 24:01 and ticking higher,  I pushed a little harder to see if I can cross before 24:30.  I finished with a fist pump into the air and timer showed 24:41.  My official time was 24:44.5.  I kept my goal of sub 25:00 and a pace of 8:00 to myself.  Normally I would tell my athletes to share it with others, have them write it down and post it on their bathroom mirror.  But because I was really anxious, and afraid of pulling something, I kept it a Secret and really did not want to disappoint myself if something went wrong today.

After grabbing a bottle of water, I walked back to the finish to watch Irene and the boys cross the finish line along with my friends.  It is so cool to see your friends cross the finish line.  We should always run with friends and/or volunteer at events to experience community and support.

I got to see Elijah and Irene hit a PR and I am so proud of Zachary for running with his friend Samantha who did her first ever 5K.  Zachary is so supportive and thoughtful.  She even told him to leave her, and his was a resounding, "What, No! I am staying with you!"

The base building is working.  Today was a huge confidence builder towards my goal of 3 hours and 45 minutes at the New York City Marathon and I am getting closer to that time!!!












Sunday, April 19, 2015

New York City Marathon 2015 Training Day 41 - Build Run

We got up at 4:30 am for Zachary's pool triathlon.  So proud of him for placing 9th Overall.  What was more important was that he was proud of his accomplishment.  Gaining more confidence.  

We then went to the boy's track team where they both did 400m races and had strong runs.  Still surprised that Zachary wasn't that tired.

We finally got home and I knew I needed to get my workout in.  I headed out and followed my coaches instructions for a build workout:

20 minutes at 9:30 pace
10 minutes at 9:20 pace
10 minutes at 9:00 pace
10 minutes at 8:55 pace
10 minutes at 8:50 pace

And this was her response 










My first 20 minutes for some reason, I felt like I was not going fast enough.  I think having the watch set to pace instead of lap pace had me run faster than expected, but when I change it, I was able to dial in my pace.  

So looking forward the 2015 New York City Marathon!!!


Wednesday, April 15, 2015

New York City Marathon 2015 Training Day 37 - Tempo Run

Last week was really a rest week before we start to kick it up a notch.  

Today was my first hard interval workout that I got to wear shorts and a short sleeved shirt!  An 8-9 effort out of 10 for 3 intervals of 5 minutes.  Looks like I averaged about a 7:20.  It did feel like I was running in mud on the third interval. 7:03, 7:20 and 7:35 on my Garmin 910XT

I also had my first GU in a long time.  I wonder what else I will be using to train with.

For core I did P90X2 Ab Ripper X2 with my buddy Tony Horton