Thursday, December 8, 2011

Donate to Team for Kids

I am so happy to return to the marathon that started it all, the New York City Marathon. Again, I will be running to raise money for Team for Kids. I am asking you to help me provide special programs to fight childhood obesity and character building in schools and community centers around the country and in South Africa. Without these programs, these kids will end up down and out of luck. So give them a running start to success!

Making a donation is simple! Please click on the Donate button on this page to give through my secure Team for Kids fundraising site. The site offers information about mailing a check or have your company to match your gift! All contributions are tax-deductible.

Your donation will prevent overweight or obese children from eventually suffering heart disease, high blood pressure, diabetes, and other chronic illnesses that lead to health-care costs in excess of $100 billion annually.

Whether you are a runner, have worked with children, or have kids yourself, I hope you will join me to further this great cause!

Please contact me if you would like to have an adventure of a life time and run the streets of NYC with me on November 4, 2012! Email me at

See you at the finish line!


Saturday, December 3, 2011

An Update of My Weight Loss Journey

Please watch my journey to lose 55 lbs and so far 7 marathons!

I was totally inspired to do a video clip update after watching Roger Wright's Running for My Existence, Ben Does Life and Team Hoyt's Videos!


Thursday, December 1, 2011

Get a Beachbody a Right Out of the Box.

After watching Ironman, again,  he decided to make a suit for himself.  A Beachbody Cardboard Suit!  Now that is the fasted way to get a Beachbody!

Friday, November 25, 2011

St. John the Baptist High School-Run your Turkey Off 4K-2011

It’s been quite some time since I visited my old High School Alma Mater. I drove up to the side parking lot noticing the building looked renovated and updated. The signs were new and inviting, as I walked into the rear entrance. I remembered playing hockey with our feet and using a crushed can as the puck.
Approaching the glass enclosure, I was greeted by Erik, who I started becoming reacquainted again via Facebook. He recently had daughter and lost 30 pounds to keep up with her. His commitment to his family gives me a reminder for me to stay focused on my health as well. We talked about the Sisters who taught us, scared us and of course Inspector Gadget that roamed the halls when we attended.

Then I saw Christine, again through Facebook we reconnected. She’s going to walk this course, and I am looking forward for her to run it next year. A couple of more from the class of 1987, walked in to get their bibs and pretty nice tech shirts.

Linda and Nancy have seemed to round out our running crew from ’87. Both are doing some kind of race and getting more and more alumni to run also. Their last big race was the Diva Half Marathon in October.

The race started at the front of the school. We merged onto Montauk Highway and made a right into the West Islip neighborhood all the way down to the water’s edge. We came to the turnaround point and noticed that we are running an 8:37 pace. Wasn’t expecting to run that fast, but I was doing my best to keep up with Nancy. We headed back north back towards the school, back past the parking lot and onto the football field. It’s been 24 years since I stood on the field. Looks like they put down some artificial turf and the field looked nice and green. A photographer at the finish line snapped the pictures, and we all crossed the line with a great pace.

We gathered ourselves and ate eat some bagels, bananas, apples and clementines. Looking for some SJB souvenirs, we drifted towards the halls towards the school store. On our way, we noticed the new lockers, big enough to hide a tiny freshman. The school store was once filled with textbooks, and now sells SJB merchandise. Gym clothes, shirts, sweats, and ear rings line the shelves now.

Erik, Linda, Nancy and I parted, and made plans to get more alumni to at least show up and future running events especially this one. Some upcoming races that we talked about are the Marine Corp 10K in Arlington, VA, and The Warrior Dash up in Windham, NY! Of course our hometown favorite, the Great Cow Harbor 10K. Hope to see you there!

Sunday, November 20, 2011

Turkey Trot-Making room for Thanksgiving Dinner?

Turkey Trot-Making room for Thanksgiving Dinner?

Are you enjoying your “coma” induced Thanksgiving Dinner?  It’s a annual tradition to let loose and kickback with family and friends.  It’s a time to give thanks for what we have.

You sit on the couch using a toothpick to pick out the little pieces of turkey caught in your backset of teeth.  The rubbing of your belly is making room for more food despite the fact that it has been stuffed with extra servings of turkey, mashed potatoes, gravy, stuffing, sweet potato, backed russet potato, dinner rolls, honey glazed ham, cranberry sauce (either from the can or made fresh).  The football game flickers away on your new flat screen television, as your eyes start to roll back.  Your last thoughts are plans of your onslaught on the dessert table when you awake from your recovery nap. 

The tryptophan finally wears off and your eyes focus on the desert table.  Your thoughts plan out the perfect plating and balancing of that slice of apple pie, pumpkin pie, cannoli, and cheese cake (from the Cheese Cake Factory).  Remember the whipped cream!

The next day, with the sunshine in your eyes and your iPhone calendar alert chimes away to remind you of your Turkey Trot.  A few months ago, it seemed like a good idea that you and your friends planned for the inevitable holiday waist expansion.  Besides providing some funds to a charity, burning off a few calories from last night’s dinner might be a good thing to do.

You notice on the print out of your application that the Trot is a 5K, and you think that should be enough to burn off the 4500 calories that an average person ingests on the Forth Thursday of November.  However, you will probably need to run another 42 miles to even out what you ate in 2 hours.  42 miles can take about 6-8 hours to complete!

Here are some food stats for Thursday and miles to be run!
Turkey Breast: Serving Size: 3 oz; Cal: 115, 1 mile run
Turkey White Meat and skin: Serving Size: 1 cup diced; Cal: 276, 3 mile run
Turkey Dark Meat and skin: Serving Size: 1 cup diced; Cal: 309, 3 mile run
Prime Rib: Serving Size: 6 oz; Cal: 330, 3 mile run
Roast Turkey with Sage Stuffing and Gravy: Serving Size: 8 servings; Cal: 1126, 11 mile run
Mashed Potatoes: Serving Size: 1 cup; Cal: 237, 2.5 mile run
Sweet Potatoes: Serving Size: 100 gm; Cal: 90, 1 mile run
Sweet Potato Casserole: Serving Size: 8 serving; Cal: 267, 3 mile run
Sage Sausage & Apple Stuffing: Serving Size: 4 dinner; Cal: 265, 3 mile run
Green Bean Casserole: Serving Size: 8 to10 dinner; Cal: 221, 2.5 mile run
Cranberry Sauce: Serving Size ½ cup; Cal:190, 2 mile run
Turkey Gravy: Serving Size: 14 serving; Cal: 47, ½ mile run
Pumpkin Pie: Serving Size: 1 piece; Cal: 320, 3 mile run
Pecan Pie: Serving Size: 1 piecel Cal: 480, 5 mile run
Fruit Salad (fruits, nuts and Cool Whip): Serving Size: 1 cup; 2 mile run
Honey Glazed Ham: Serving Size: 15 serving; Cal: 521, 5 mile run
Dinner Rolls: Serving Size: 1 roll; Cal: 120, 1 mile run

Beverages Calorie Count and miles to be run
Mixed drink: Serving Size: 1 glass; Cal: 250, 2.5 mile run
Wine: Serving Size: 1 glass; Cal: 120, 1 mile run
Soft drink: Serving Size: 1 glass; Cal: 250, 2.5 mile run
Coffee with cream and sugar: Serving Size: 1 cup; Cal: 50, ½ mile run
Cider or sparkling grape juice: Serving Size: 1 glass; Cal: 120, 1 mile run
Eggnog: Serving Size 1 cup; Cal: 343, 3 mile run

The last thing you are thinking of doing is running a Turkey Trot.  So enjoy your day with family, and if you want to run, do it.  Just note that many Turkey Trots raise funds for those who are less fortunate than us, so it’s worth getting out there for a half an hour to an hour.  Start a new tradition with health in mind!

Visit for the latest Turkey Trots!

Sunday, November 6, 2011

ING New York City Marathon 2011: Cheering in support

The night before, Irene and I laid out our running gear for the 2011 ING New York City Marathon like we have done for the past three years.  As we adjusted our clock radios for Day Light Savings, both of us had butterflies bouncing around our bellies as they always seem to do before a race.  The only difference, we were not going to run 26.2 miles.

This year, we decided to do other races and revisit the 5 borough course in 2012.  Each race that I signed up for was to qualify for the Legendary Boston Marathon.  It started with the Disney Marathon and Irene did the Half Marathon.  No BQ at this race.  Then we celebrated our wedding anniversary up in Burlington where I did the Vermont City Marathon, and Irene volunteered at the food tent.  Another lame performance, with the sun and humidity coming out after a drizzly morning, and the hills did not help either.

After Vermont and filled with disappointing race times, I decided to just run and do my best.  As I tell my kids all the time to practice, practice and practice.  I put qualifying for Boston on the backburner and to get better and better with each race.  After doing some research, Irene signed up for the Wineglass Marathon for the awesome and unique glass medallion at the end of the race. 

Rather than stand on the sidelines and wait for my beautiful wife during this race, I decided to surprise her by running the entire marathon side by side.  The race director got me into the race even though it was closed, and he allowed me to surprise her.  Knowing that she would be taking it easy, I kind of scheduled this 26.2 mile run as my last long run before I do Steamtown.  While my ankle is now paying for my double marathon week, the Brightroom photographers took some great pics.

It looks like it’s going to be something that we will be doing more often as she signed us up for the 2012 Country Music Marathon for our 15th Wedding Anniversary.  Who would have thought that doing a marathon for our anniversary might be the new tradition to go along with a tasting menu at a French restaurant?  By the way, can anyone recommend a French restaurant in Nashville? 

Anyway, we got to sleep in that first Sunday in November, and we took mass transit into the city.  The Long Island Rail Road whisked us into Pennsylvania Train Station in about an hour, and we were happy that we did not have to deal with the traffic or the expensive parking fees.  At the massive underground depot, we took advantage of what I think is the best breakfast deal around.  You can’t beat $1.99 for 2 eggs, home fries and toast.  Since it’s such a good deal, I double up the egg count and make it egg whites!

Rather than taking a cab up to our designated cheering section, we decided to take the subway.  As we waited on the platform, a few people stared at me since I was all decked out in my running gear.  I started to jog in place as we waited for the train to pull into the station.  The train was full and we finally were able to squeeze our way onto the E train.   I thought to myself, thank God I took a shower.  Unfortunately, some other guy was leaning next to Irene instead of me, and I was left wishing the person with the elbow in my rib at least would have used deodorant. 

It was a quick hop to the Lexington Ave Train #6, where more spectators pushed their way on to the busy train car.  Not sure how their big poster board signs would not get crushed, but the boards made it safely to the 86th Street stop.

We walked up to sunlight and headed towards the trees of Central Park.  As we turned towards 90th Street, I realized that we just missed some of the elite woman runners that we wanted to cheer.  Another time to watch the elite, I thought.  We finally arrived at the Fifth Avenue and 90th Street entrance into Central Park. An Emerald Nuts Display blocked all traffic north of 90th Street.   Surprisingly, the congestion of the crowd did not choke the little path to get into the park.  

We walked south along Central Park’s East Dr, and found a gap in the crowd to cheer on the runners.  A few police officers waved us back on occasion, as more and more supporters stepped on to the course to get a better view.  Seemed like a calm crowd of spectators.  Am I in New York?

After watching the elite male runners saunter by at a heart attack pace of sub 5 minute per mile.  Note that I currently could not even drive a car that fast, but they make it look so easy.  We showed our laminated badges that Team for Kids provided us to the police officers and moved to the opposite side of the course and away from the crowd.  The credentials allowed us access to be physically on the course without being harassed by the race officials and NYPD.  It felt cool the flash the badge, and in addition I am certified as a first responder and in CPR!  I know that TFK trusts Irene, but for me, I am surprised that they trusted me not to have a Cosmo Kramer moment and run along the 2009 champion Meb Keflezighi.

For about a half an hour, we spotted names on shirts and yell out their names, “Way to go, Emily!” “You’re doing awesome, John!” or “Looking good, Katie!”  Some people had just a flag of their country, so we just said “Way to go, France!” or Way to go, Italy!”  It was so exciting to see so many people running, plodding, jogging, limping, pushing, rolling, and walking.

Surprisingly, many runners stopped and asked us to stretch them out.  We did our best to accommodate them.  I think it was more important to reassure them that they would finish, and they only had a little more than 2 miles to go.  I think by this mile marker, everyone loses track of the mileage, since almost everyone asked what mile it was.  It’s probably the longest 2 miles they will have to endure.

Finally the runners were slowing down enough for me to run beside them.  I started scanning the crowd for the Green Team for Kids Singlet’s.  I saw someone slow down to a walk.  After dodging the other runners, I eventually merge along side of him.  Surprisingly, he put his arm around me as if I was going to be a crutch support for him.  I would have done it, but I think it wasn’t part of the rules.  He immediately thanked me for coming out and just being there to support Team for Kids.  I really was touched by his words, because I was suppose to give him some motivational support.  “You’re looking great!  Just keep your head up because there are camera guys up ahead.  Keep smiling!”  The sentence seemed like a great pattern interrupt from the usual, “You’re almost there!” It’s just enough to keep them distracted for the next 2 miles.

Eventually, my brother-in-law, Ray, was hobbling towards me and Irene.  I said to myself, “Oh boy, he’s not looking good.”  Like most runners, he headed out too fast at the start, only to get bitten towards the end.  His legs were cramped up as I jogged next to him.  We actually talked about running a couple 30 mile training runs for next year’s race.  Did I say 30 miles?   My friend Lanie greeted me because I would have totally missed her.  She actually finished with a 4:04, a new personal best for her!

We also cheered on the wheelchair competitors, the visually impaired, and runners with no legs.  Yes, no legs!  Most appreciated our positive support when we thought they were in trouble.  We even watched someone throw up to feel better. There were some celebrity runners, but I only got the see Olympian Apolo Ohono.  He gave me a thumbs up and I shouted, “You’re looking good, Apolo!”.  

Before the day was over, I saw Team for Kids Coaches Vinny, Glen and Brian (who happened to be Captain America for the Day run past. Can you believe they ran the entire race and still had enough in the tank to go back for more in support of the other Team for Kids members!

As the day went on, many of the runners pushed through their pain to finish the race.  Many of them mentioned that they had to finish for the Kids.  Others thought about their families.  Others felt proud of their accomplishment.  We were really proud to support them.  With all the excitement Irene lost her voice and had bloody palms from all the clapping.

The day started to get chilly as the sun began drop behind the skyscrapers and blinded us as we looked southward.  We had to unfortunately leave the few TFKer’s who were still on the course.  As I understand, most of the team completed the race.  However some did pull out due to injury, but we are very proud of each one!  We raised over $4.26 million to give kids a running start to health and fitness, and stop childhood obesity.

Congratulations to all the finishers, and for all you first timers, I hope to run with you again! 
If you are interested in running the 2012 New York City Marathon with Irene and me, please visit NYC Marathon 2012 Entry to be notified as soon as the lottery opens.  Also, make your race more special by joining Team for Kids in stopping childhood obesity.


Friday, November 4, 2011

Join Fit Club of Long Island

If you want to enjoy life to the fullest, then your health needs some attention. Join us at Fit Club of Long Island to get the support, tips, community, and advice on fitness and nutrition, so that you and your family will be rewarded.

At Fit Club, each week we take on different programs like P90X, Insanity, TurboFire or maybe Brazil Butt Lift at our FREE weekly group workouts! This is an amazing chance for you to see how people around the country are changing their bodies, their health & their lives... FOREVER!

Imagine how you will feel with less weight, improvements to your health, increased energy, toned muscles, strengthened body, more stamina, ripped core, and feeling GREAT??? Your goals can be achieved. It is not only possible, but guaranteed, if you let us guide you and you stay committed to a new, fabulous, fun way of life!

This is a huge GIFT you can give to yourself. Your future self will thank your present self! Take advantage of our time, our passion and our inspiration, and GET RESULTS. You deserve it. We believe in you. Believe in yourself!

When: TBD
Where: TBD

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My Fios1: Push Pause Interview

Enjoy the interview!

Sunday, October 30, 2011

ING New York City Marathon 2011: Who’s Running?

On the first Sunday of November in 2011, will you be watching from the television the ING NYC Marathon or be in the crowds together with 2 million enthusiastic fans cheering on 45,000 participants, elite athletes, and the following few notables will be towing the line on the Staten Island side of the Verrazano-Narrows Bridge;

· Stephanie Abrams-I hope she brings nice weather on Sunday.

· Gbenga Akinnagbe-You’ve seen him act in the Taking of Pelham 123, Numb3rs, The Good Wife, and Nurse Jackie. All for Africa will benefit from his run.

· Nate Appleman-Besides supporting Chipotle’s charity arm, he’s been a contestant on the Next Iron Chef and Chopped: All Stars.

· Joe Bastianich-You’ve might have eaten at his restaurants, Babbo, Becco or Del Posto, sipped his Bastianich wines, and watched him judge on MasterChef.

· Dr. Andy Baldwin-This multitasker is a Triathlete, Humanitarian, and is a good looking MD taking on the marathon for World Vision. Note that he will be running in the Nairobi Marathon in Kenya the week before!

· Richard Blais-This CIA graduate took his skills to the top at Top Chef All-Stars and will be running for Alliance for a Healthier Generation.

· Jennie Finch-The Olympic Softball Gold Medallist will be the last official runner and for every person she passes, Timex will donate $1.00 to New York Road Runners Youth Program.

· Mark Messier-Can this 6-time Stanley Cup Champion run, you bet ya on behalf of two causes, the New York Police & Fire Widows' and the Children's Benefit Fund and the Tomorrows Children's Fund.

· Mýa-North Shore Animal League has benefited from her waltz on Dancing with the Stars, act on television and movies and win Grammy Awards.

· Mario Lopez-Yes, AC Slater is running the NYC Marathon, currently he’s hosting at "Extra" and running for Boy’s and Girl’s Club of America.

· Apolo Ohno-He Dances with the Stars after being a highly decorated U.S. Olympian in the short-track speed skating. Subway’s Jared Fogle challenges Ohno to take on the race for Special Olympics.

· Shonda Schilling-Married to the famous Curt “Bloody Sock” Schilling. She’s a New York Times best-selling author and will be running for Asperger’s Syndrome.

· Paul Sparks-You’ve seen him in Boardwalk Empire as Mickey Doyle and will in a few upcoming movies. He’s running for Juvenile Diabetes Research Foundation.

· Ryan Sutter-The First Descents fundraiser found love on Television. He had a short-lived football career before this Colorado Firefighter married Trista Rehn from the Bachelorette. He’s supporting First Descents.

· Christy Turlington Burns-This beautiful supermodel will be running on behalf of Every Mother Counts.

· Michael K. Williams-You’ve seen him in Boardwalk Empire, Brooklyn’s Finest, and the Wire. He’s running for Harlem United.

· Edwin van der Sar-This Future Hall of Fame Manchester United Goalie will be running for Shoe4Africa.

· Veronica Webb-She’s famous for her runway modeling and acting. This time she’s running for Harlem United.

· Ethan Zohn and Jenna Morasca-He won a million on Survivor, but can he survive the Streets of NYC and support Team in Training’s Leukemia & Lymphoma Society.

It is great that these celebrities are using their fame to raise awareness for these charities. I’ve been support Team for Kids for about 3 years. There is nothing better than running for yourself. When you couple the race with a worthy cause, it really becomes special!

Saturday, October 29, 2011

Marathon Guide: Tips for Spectators

What’s more special than watching your friends or family members run past you as you cheer your head off in support of an incredible achievement that only have handful of the population even attempt. All runners greatly appreciate any strangers cheering them on, when they see a loved one on the sidelines clapping with enthusiasm as you pass by. There is a great sense of support that the runner feels. So please thank you for cheering on the marathon participants.


Just as your runner trained and prepared for their race, so should you. Here are some tips that will make the most use of your time as you wait for your runner to pass by:

Preparing for the Big Day:
  • To start, check out the race’s website for their guide for spectators. Since the course may change year to year, roads close off and other issues that occur along 26.2 miles. This page should provide the latest info to any adjustments. Most race sites will include the best spots to watch your runner.
  • Start to check out the race’s website for their guide for spectators. Since the course may change year to year, roads close off and other issues that occur along 26.2 miles. This page should provide the latest info to any adjustments. Most race sites will include the best spots to watch your runner.
  • Know how fast your runner runs. Have them give you an estimate of their pace, and even write out the times they estimate to be at each mile marker.
  • Plan for the side of the road the runner will be on during that mile marker. Sometimes, you’re on the wrong side of the road, and you will miss your runner.
  • Know what your runner will be wearing
  • Some races now have apps for your smart phone that will give you updates to the major markers of the race, such as the times at the Start Line, 5k, 10k, 15k, 13.1 mile, 20k, 30k, 40k, and of course the Finish Line.
  • Make your poster board signs big, bright and legible. Usually at the Race Expo, there is a station to make signs. Use words of encouragement. Names help distinguish your runner as special. I always love “Go, Dad, Go!”
  • Cow Bell, everyone has a fever for more Cow Bell! Clang, Clang, Clang!
  • Set your alarm clock that will allow you to get ready and arrive at your spot with plenty of time to cheer on all the runners.
  • Bring water and snacks with you, just in case there are no stores around to purchase a beverage.
  • If your runner requests that you bring their special formula or a bottle of Coca Cola, remember to bring it.
  • Scope out the bathrooms and port-o-potties on the course map, just in case you don’t want to be part of nature.
  • With bigger races you may need to fight to the sidelines and smaller races usually you can get close to the action without offending anyone.
  • Dress appropriately, since it may snow, rain, be too hot, or too cold.
  • Let the runner know what you will be wearing, make it loud and bright also.
  • Get ready to applaud.
  • Even cheer on the runners that you don’t know. Look for any names on their shirts and yell them out. Way to go! John or Looking good! Sally. They need support also.
  • If your child plans to run with the runner to the finish line, make sure they are ready for the last 100 yards.

Most importantly enjoy yourself for the 4 to 5 hours. Know that you are an integral part of your runner’s team. Having the support and love is the only thing that gets a runner through a marathon. Keep up the great work, and see you on the course! Maybe next year we will be cheering you on as a runner!

Make any comments and additional suggestions below. Please visit


Monday, October 24, 2011

Salmon and Shrimp over Vegatable Quionoa Salad

2-6oz Salmon Filets
4-Large Shrimps
1-Handful of Mixed Greens
1/2 Bunch of Asparagus
1/2 Head of Broccoli
½ Onion
1 Tomato
1 Avacado
1 Lemon
1 Cup of Quinoa
2 Cups of Chicken Stock or Broth
½ Cup of Carrots
¼ Cup of Crumbled Feta Cheese
3 Tablespoons of Olive Oil
2 pinches of Himalayan Sea Salt
3 pinches of Freshly Ground Pepper
¼ cup of Balsamic Vinegar and ¼ cup of Olive Oil Dressing
2 Tablespoons of No Salt Seasoning


Chop Carrots into bite sized pieces and place into a medium sized pot
Pour Chicken Stock into the pot and cook over high heat
Pour Quinoa into the pot and stir. Place lid on top of the pot and cook for 15 minutes
Reduce heat to medium once boiling.

Rinse and clean the Salmon and Shrimps, and pat dry

In a medium sized bowl, pour in the Olive Oil and place the Salmon and Shrimp with the oil tossing and coat all sides of the Salmon and Shrimp. Sprinkle on the salt, pepper, and no salt seasoning coating all sides of the Salmon and Shrimp. Let mariniate while you prep the vegatables

Soak, Rinse and Spin the Handfull of Mixed Greens

Clean the Aspargus and cut into bite sized pieces

Clean the Broccoli and cut into bite sized florets

Peel the Onion, and slice radially.

Heat a large non-stick skillet on medium heat with some olive oil

Place the Salmon and Shrimp, turn the heat to high and sear for 4 minutes

Flip the Salmon and Shrimp and cook for another 3 minutes

Cut the lemon in ½ and squeeze ½ of the lemon and pour juice over the Salmon and Shrimp. Remove the Salmon and Shrimp from heat and place on a dish

On another large skillet on medium-high heat with some olive oil, place the sliced Onions, Broccoli and Aspargus and cook until the Broccoli is bright green

Place the cooked vegatables on top of the mixed greens, then add the quinoa. Add sliced tomotoes and feta cheese, and toss with balsamic and olive oil dressing.

Place salad on a dish, and place the Salmon and Shrimp on the salad.


Sunday, October 2, 2011

Wineglass Marathon: The Glass Medallion

After searching for the Top Marathons in the United States, we settled on one of Runner’s World Top Choices. The category was Speediest. After running through the 5 Boroughs for the last couple of years, a change of pace (should say faster pace) and venue was a welcome idea.

While the Title of Speediest was the initially inviting for our legs, we also get to enjoy a special glass flute and a split of sparkling white wine. However, the final decision to press the enter key was cast in stone or should I say, “cast in glass.” When we saw a picture of the unique hand made glass medallion they would eventually drape over our necks at the end of the race on Market Street in Corning, New York.

It seems appropriate that glass would be the material of choice for the medallion, considering Corning is world renowned for its glass making. In fact we enjoy the benefits of working on the internet because of the fiber optics that Corning, Inc. created and the amazing artwork found through out this scenic Finger Lakes small town located in Western New York.

With a little more internet searching and wandering around the website, it looked like we could actually go visit the place where they make the medallions for the race. After rummaging through the goody bags, we found a flyer for the Hand-On Glass Hot Glass Studio.

The next morning, we met up with Ray and Frances and made an appointment for a visit and make our own glass souvenirs. Ray is my brother-in-law who happened to take up marathon running after I did my first one in New York City in 2008. This sub 4:00 marathoner gets more excited that I do running a race. I hope I can catch up to his speed one day.

I entered 124 Crystal Lane, Corning, NY into the GPS and drove the short distance. When the voice came over the speaker to make a right, I hesitated because the street looked very residential. I was figuring that the studio would be located in a massive industrial stronghold with other manufacturing plants. The course correction immediately followed to the next street over and I finally make it the back way of the one way street called.

We parked next 3 cars other cars in the front of what looked to be about a 7000 square foot painted white facility. Our appointment wasn’t for another 15 minutes so we waited inside the SUV. Being a little impatient, I headed to the double doors and went inside to explore.

The studio had an open floor plan with at least 20 foot ceilings. On the left wall had a 15 foot display showing off glass products and artwork for sale, which included ornaments, paper weights and pen holders of all different colors and sizes. To the right of the display was an angled 10 foot wide counter with a smiling person manning the single register. The counter was angled to allow your flow to eventually move to where the action was to the right.

Shifting right, my eyes were drawn to the annealing oven cabinets which kept the artwork at a cozy 1200 degrees to slowly reduce the heat from the glass item. This process is necessary so that the items does not crack because of the drastic change in temperature that it once held from one of the 4 glory holes located just further right. Here the glory hole furnace contains the molten glass at 2400 degrees.

Above the furnaces hung a massive hood, to control the airflow from the exhaust and heat emanating from the furnaces. In addition, the fire suppressant system was actively on. Since it takes so long to start and stop the furnaces, they keep them running 24/7.

Everyone eventually walked into the studio, and we decided on the creations we were going to make. Next to the register were the current sun catcher choices and a seasonal glass pumpkin that we can create for our class.

We waited as the group before us finished their creations and filed past us. We made our choices. Irene and I pick a few sun catchers and a small pumpkin.

It was a fairly simple process for the sun catchers. An assistant pulled some molten glass out of the glory hole furnace and place a blob of it on the a steel surface. We pressed down on to the blog with our graphite cast and pressed our shape into it, and a hole punch finished it off so we can hang it. That is how our medallion was made in a similar fashion. I believe the artist created 4000 this year.

For the glass blown pumpkins, the owner Rodi Rovner came out to assist. While we helped make the blob in to a hollow glass sphere, Rodi placed it in a mold, added the mixed broken bit of glass, and a curly stem.

All of our works of art were placed in the annealing ovens to slowly cool down, and ready to be picked up after our race!

While Runner’s World boasts that every runner would clock a personal best, I guess I wasn’t on that list! Long story short, my wife was not expecting me to run in this race since; I was doing the Steamtown Marathon the following week. So I surprised her and ran 26.2 miles, and most importantly we got to share a unique event that is capped with a unique prize at the end.

We walked into the studio after our race to show off our medallion that Rodi created, and we asked her to autograph it. She pulled out a high-speed etching gun and wrote her name. I was really surprised that no one has ever asked her to sign the medallions before. We were the first ones. Now that was cool.

So if you are planning on running the Wineglass Marathon up in Corning, New York. Definitely go visit Hands-on Glass and see how your medallion was made!

Monday, September 19, 2011

The Great Cow Harbor Race 2011-New Personal Best

Irene and I, decided to make it a date when we picked up our race bibs for the 2011 Great Cow Harbor 10K Race.

Irene and I woke up before the crack of dawn with the clock radio flashing 5:00am, the buzzing sound blaring, and outside darkness enveloped the Lam household. The kids were over Mom and Dad’s so we did not have any sleepy heads to be cranky. We were both excited and anxious to get to The 2011 Great Cow Harbor 10K Race

We walked inside the Laurel School to stay warm. There were plenty racers getting their bibs, and I saw Deena Kastor, Bronze Medallist of the 2000 Olympics walking around. We then headed outside and walk around where we met up with Lisa.

Lisa happens to be one Emily’s classmates Moms. As it turns out, she is recently new to the competitive running scene. That surprised both Irene and I who thought that she has been running races for years. In her short time racing, she’s come in first in the age group. On occasion, we see her run around SUNY Stony Brook, and every time, I turn around, she is long gone. She’s super fast.

After our conversation, Irene headed for the Potta Potty Lines. The lines are not as long as the NYC Marathon’s, nonetheless you still need to wait. I tried to look for her in the crowd, but could not make out her shirt, so I decided to warm up.

After jogging for about 30 seconds, my neighbor John hollers my name. John is the one who ran the last 10 miles with me in my First NYC Marathon. He really helped me get to the finish line, because my ankle was still injured after spraining it the month prior. He was really patient, and probably was not expecting to be out on the course for that long of a time. His wife. Cheryl is running her second 10K after completing the Run 4 Marcy. Run 4 Marcy is dedicated to our neighbor who passed away a few years ago. She looked confident!

Well it’s time to head to my corral! I walked to my box with the designated color and starting bib ranges. As I started my warm up hops, shakes and my other warm up rituals, another friend, Rich walked on over. From the short time I have known him, he is probably the most patient person I know. He and his business partner, Rob, own Sandler Training of Hauppauge. Their training has helped me be a better business leader. Let me know, if you’d like to learn more about their training. It’s worth finding out more.

I wanted to introduce my beautiful wife in the corral behind us to Rich, but I could not make her out from the other people in the group. I wanted to give her a kiss before our gunshot. It was time to turn around and move my feet with the other people in the group.

The announcer got on the mike and started to stay a few words, our national anthem played and everyone cheered and clapped as the anthem finished and I felt goose bumps up and down my arms, I get the chills every time I here our anthem or God Bless the USA.

With a gunshot, the elite runners started the clock. With each wave, a shot rang out, and off went the runners down Laurel Avenue, and a right on to Scudder where you meet the first hill. Thank goodness it’s a short hill! But as soon as you reach the apex, you can feel your legs become lighter and speed up as you descended down to the marina, passing Main Street and the finish with the Bag Pipers playing at the intersection at around mile 1.1.

About a half-mile later running a concrete street with many cars parked on the road, you finally reach the infamous James Street Hill. Here you are challenged with an incline that is about 6/10ths of a mile long with an accent of 132 feet. Knowing this hill was pretty steep, I kept my head upright, my eyes looked to the ground looking about 6 to 10 feet in front, leaned into the hill, and pumped my arms really fast. Surprisingly, my legs started to speed up and the climb was over. I was so surprised when I looked at my watch to see an average 9:15 pace.

Around this time, I said to myself, that the men’s elite are done and enjoying a beer or something like that. The men’s winner Mohamed Trafeh ran a 28:17, which broke Ryan Hall’s 2006 record of 28:22. That’s twice as fast as I ran. The woman’s winner Janet Cherobon-Bawcom ran a 32:26, which broke Janet Omoro time of 32:32 in 1994. Both walked away with $3,500 for winning and another $5,000 for setting a new course record. Pretty good day at the office, over $300 per minute. Then again, he is getting paid to run, and the hours of training he does to achieve a payday of $300 per minute probably turns out to be an overall pay rate of $10 per hour and a pair of free running shoes! Heck, he’s doing something he loves. I hope! My goal is to run faster so I can finish faster and have more time for other stuff, and maybe get a free pair of shoes!

Between Miles 2.5 to 4.0 is where I made up time, and achieve the second best pace of the race for me. The decent after James Street was controlled, even and relaxed. I reminded myself to enjoy the race, and made sure I grabbed water from the little kids and high fived other kids also. Of course, the spectators had to have cow bells ringing away!

Between Mile 4.0 to 5.5 proved to be a real test with an ascent of 87 feet. It’s not as steep as James Street, however it’s an incline designed to wear you down without you expecting it. I paid attention to my breathing and perceived effort and did just over a 9:00 pace.

Finally over the last hill, and a slight downhill greeted my legs which was a welcome feeling. I booked down the final stretch and headed towards the right chute. I was determined to finish ahead of this guy that I was just a few steps ahead, but he turned on the afterburners finishing at least 20 steps ahead of me. I did that final leg close to an 8:00 pace.

I looked around to see if I recognized anyone, waived to the camera and searched for water. Grabbed a cup for myself and another cup for Irene and headed back to the finish. It was nice to greet Linda, and old friend, who also is a fairly new runner. She had a great time and made a beeline to the beer tent!

A few minutes later, Irene came walking towards me. I am so proud that she actually did a sub 10 minute mile with and average of 9:45! We finished off the race day wandering Northport Park, pocketing the samples of Zico Coconut Water and other goodies, and looking for any familiar faces, which was really difficult with about 20,000 people walking around. We caught up with Linda and then headed toward the buses

As Irene and I headed back on the Yellow School bus back to the High School where we parked our Insight. I thought about all of my friends who started to run and all the friends that I have made because of my running. That kind of surprised me because I never thought in a million years, that I would ever buy shoes that are specific to running!

To give anything less than your best is to sacrifice the gift,

Saturday, September 10, 2011

My Promise to my Kids

Dear Emily, Zachary and Elijah,

I wanted to share with everyone that I know how much I love you. You mean everything to me, and while everything that I do may not be perfect like this letter full of typos and grammatical error, my efforts will be perfect because they come from my heart. By the way, just because I have poor writing skills, it does not mean that you can be sloppy with your writing!

You are connected to other people in a special way, and there no coincidences in life. That is why I am sharing this letter with everyone I know, because we are all connected in some cosimic web. Some connections will be closer and tighter than others, however everyone will have a tug on the web we create, as well as you will tug on their web.

Today, while I was doing an goal setting exercise, we talked about goals. For the past couple of years I’ve been thinking about “To Create a Heathier World for My Kids to Step Into”. However, I needed to be more specific, meaning measurable and has a deadline. So I am clear and ready to update my long term goal.

When I am 100 years old (which means the year 2069), I would made 1 million lives healthier to Create a Healthier World for My Kids to Step Into. Which means in 2 years I need to have touched the lives of about 31,250 Moms, Dads, Brothers, Sisters, Uncles, Aunts, Grandparaents....

Every kid deserves to have their Mom and Dad around for as long as possible. When I look back 3 and a half years ago, thinking that 245 lbs was normal, and occasionally taking my Quinapril or Norvasc for my high blood pressure. Was not okay!

I am so sorry that I was robbing your time with me. The following rare unposed picture was taken at your 9th Birthday, which reveals your spark. Look at your eyes, you have so much to look forward to life and expecting the best that life will provide. How in the world would I not want to be part of your life.

Just remember that you can thank Forest Gump for getting me off my butt (yes, I said butt…) While that got the flywheel to nudge, it you kids as well as Mom that continue to motivate me. Emily, I was surprised that you took the initiative to start doing TurboFire. Zachary, I love the way your run, so effortlessly and your willingness to do a marathon. Elijah, just keep using your big arms to swim, you will be on the Swim Team before you know it.

Also, just know that I motivated other people to get healthier, like Mom, Your Uncles and Aunts, your Grandmothers and Grandfathers. Who would have thought Goong Goong and Ma Ma would belong to a gym! And on occasion your Dad motivated some of his friends and collegues to start taking care of themselves for their families.

I gravitated towards Team Beachbody because their goals is to End the Trend of Obesity is something really important.

Please pay it forward and share this letter with your friends and family so that all of our Kids will Have a Healthier World to Step Into, more important be filled with the people they love.

Pay it Forward!


Friday, August 12, 2011

Did I just knock down the old lady on my way to the finish line

Weaving through a bunch of walkers and runners, and all the huffing and puffing did not make the finish arrive any quicker. With my arms raised, I finally crossed the finish line for the Race to Cure Cystic Fibrosis. A few of the race volunteers started to yell, “Medic, Medic, Medic!”

Like an idiot, I looked at the volunteers and motioned that I did not need any medical assistance. While, I was winded and sweaty after running 4 miles in the 86-degree heat plus the 13 miles I did in the morning, I was fine. After a few more steps, I eventually gathered my senses. Looking over my right shoulder, I realized an older lady’s face was planted in the asphalt just a foot away before the finish line. Fortunately, several medics including one who was lying right next to her were tending her to. I am pretty sure that I did not knock her down or plow into her as I kicked my way to the finish. Or was it me? A few moments later, she eventually crosses the finish line embarrassed for tripping.

I immediately walked to the water station to rehydrate and grabbed several cups of water for Irene and my friends, Karen and Joanne. In fact, Joanne’s son lives with Cystic Fibrosis (CF). CF affects the body by producing abnormally thick mucus, which affects the lungs making it difficult to breath, and the pancreas, making it hard to breakdown and absorb nutrition from food.

A couple of minutes later, Joanne and Karen cross the finish line, with a couple more minutes, Irene finished her run. Irene actually did 9 miles in the morning for a total of 13 for the day!

The race started and ended near the Long Island Maritime Museum located on the south shore of Long Island in a quaint town called Sayville. The race coordinators provided a simple BBQ with a live Billy Joel cover band for entertainment. Irene and I grabbed our food and headed towards a couple of benches by Long Island’s Great South Bay. With blue skies above, I sat next to the love of my life, enjoying sausage and peppers and a hot dog, talking about the race with many of the neighbors leaving their sprinklers on or leaving the water to shower the streets to cool the runners as they past.

As I looked at small waves bobbing in the bay, I thought about what it would be like if I did not start running almost 4 years ago. In fact, I might be on the same path, as a classmate who just had a mini heart attack. Now I am training for my 6th full marathon that will be here in 2 months, and Irene will be doing her 3rd marathon. We are even P90X grads, which really helped us get in the best shape of our lives, and we are looking forward to doing P90X2!

Who would have thought, that Running Mentor, Fitness Coach, or RRCA Certified Running Coach would be added to my resume. Whenever someone asks, how much I have lost, I am like wow, when the words, “55 lbs” come out of my mouth. More importantly, I am proud to be a healthy role model for my family.

Well, if you would like a “Couch to 5K” program, complete a marathon for your bucket list, get fit, lose weight, be healthier, love life, want to live longer, play with your kids, or whatever your motivation, or need help getting motivated, please feel free to call me.

Paying it forward…my commitment to my family and friends is to make this world a healthier place for all of our kids can step into. Therefore I am donating $10.00 for every Beachbody Fitness Program or Shakeology Home Direct, who purchase it from . Not only will you get fit, you will be creating a healthier world.

In addition, my Beachbody Team holds a weekly Fit Club in the Dix Hills Area, and you are more than welcome to attend at no charge as my friend. You can find us at Dix Hills Park at 8am, weather permitted, and during the school year, usually on Tuesday evenings we workout at Commack Middle School. Please come out with your friends and family for some fun, and burn off some of that goo around your midsection.

Lean with your Heart!

Saturday, August 6, 2011

Fit Club in the Park every Saturday at 8am at the Dix Hills Park Weather Permitted

Join the action and reach your fitness goals. Plenty of inspiration, motivation and calories burned! Become passionate about feeling and looking great, and taking care of your body, so your body will take care of you.

Each week we will choose a workout from a different Beachbody program... P90X, Power 90, TurboJam, Slim in 6, Brazil Butt Lift, Insanity, etc. Everything can be modified - just moving is the most important thing! Nutritious drink and bar samples will be served post-workout. Appointments for one-on-one fitness counseling will be available, as well as information on upcoming, related community events. (There's a pretty exciting one coming up!)

Weather permitted every Saturday at 8am at Dix Hills Park (Golf Course) for a really fun 30-40 minute "outdoor" Fit Club. All fitness levels... there will be modifications for everything we do, so no matter where you're at, you'll get a great workout. No charge. Invite your friends! We'll meet in the first parking lot on the right as you enter the park - just after the driving range. Please RSVP.

Also we are restarting our indoor Fit Club at the Hamlet and Commack Middle School, please stay tuned!

See you there!

For questions, additional information or to reserve your spot, email me at or visit

Friday, August 5, 2011

What Exercises to Do If You are Diabetic-Exercises for Diabetics?

In a previous article I wrote about a little about diet and nutrition for Diabetics. I am not an expert with a bunch of degrees and letters behind my last name, but I am a son who is really concerned about the health of my Dad. I do my best to research and explain to my Dad, what he can do to stick around, especially for the Grandkids!

Him being diagnosed with Type II Diabetes is not the worst thing in the world as long as he manages his diet and exercise. So here are some things about exercise and Diabetes. In addition, you should consult your healthcare team to review your exercise requirement to prevent, reverse or manage your diabetes.

When you exercise, your body needs extra energy in the form of glucose (fuel) for the exercising muscles. For quick forms of exercise like a short sprint to catch the elevator or train, your liver can release some glucose. However, as you continue to exercise, your muscles will want to use glucose at approximately 20 times the normal rate, which should lower the blood sugar levels.

Now for intense exercises, your body is being stressed and tells your body to increase the available blood sugar to feed your muscles. Diabetics must check their blood sugar levels to increase or decrease it. If your blood sugar is too high, then you should wait to exercise.

There are plenty of exercises that anyone can do including diabetics. It can be Aerobic or, Resistance/Strength Training. Here are a few examples of aerobic exercises;
· Walking is simple and easy, and for the most of us, it is something that is natural to do. Now for it to be beneficial to combat diabetes, you need to walk a little faster where your heart rate is raised for an extended period of time.
· Biking. Spinning is a growing class.
· Swimming. If you can find a pool, you get all of your muscles involved with swimming.

Here are some examples of resistance that will help increase muscle and reduce body fat;
· Walking with simple weights will increase the intensity of the workouts
· Good old fashioned lifting iron. Go light in the beginning!
· Stretching will help with the flexibility.

A great example to get your sweat on are with programs like P90X, which includes a variety of aerobic and resistance training with simple dumbbells or bands. Insanity is another program that is very intense on the cardio and uses your own body for resistance. Turbofire combines different programs to get the results you want.

Tips to stay on track with your exercise program
· Communicate with your healthcare team on where you are with your exercise program to help you manage it.
· Keep track of your sugars and ketones.
· Know how different exercises effect your blood sugar levels.
· Start slow and gradually increase the intensity.
· Schedule to exercise 3 to 4 times per week, with a warm up of 5-10 minutes, workout 30 to 40 minutes and cooldown 5-10 minutes.
· Wear the proper workout gear and shoes.
· Workout with a partner, especially one that has diabetes. Because they understand the importance also.
· Be aware of your body and any injuries that may occur. Don’t be a macho man or woman!
· Hydrate before and after exercise to avoid dehydration.
· Be active all the time, like taking the stairs instead of the elevator, park your car at the end of the parking lot, lose the remote control and get up to change the channel (wait, should you be watching TV?). These short minutes add up and burn calories.

Some benefits of being active;
· Activity burns glucose and therefore lower blood sugar
· Increases flexibility making it easier to exercise
· Working out reduces stress
· Being active increases your energy levels
· Exercise increases good cholesterol (HDL) and lowers bad cholesterol (LDL) for a healthier heart

Make your commitment now! So your friend and family will benefit from your commitment to your life! Contact me to get you started on a Fitness or Nutrition Program and/or visit or for more information.


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What to Eat if You are Diabetic-Diets for Diabetes?

According to the American Diabetic Association, approximately 26 Million adults and children in the United States of America have diabetes. Unfortunately, my Father was recently added to this statistic.

With healthy changes to your lifestyle, you can prevent or delay the onset of type 2 diabetes. Changes to your diet and increasing your level of physical activity that will maintain a healthy weight are important steps to reduce your risk of diabetes.

With diabetes, the body cannot produce or properly use insulin, and therefore there is an increase sugar levels in your blood, also known as blood glucose levels. So a simple way to assist in keeping a consistent blood glucose target range is with diet and exercise. If you do not control your blood sugar, then complications with your eyes, feet or skin can occur.

Like most people, regardless of being diabetic, we are always trying to figure out what to eat. Sometimes, we don’t eat the best foods because we end up eating what is convenient instead of each what is good. However, diabetics need to be very cautious with their diets, and that mean you, Dad!

You should always consult with your healthcare team or registered dietician to discuss and plan your diet, so you can continue to be successful with the food you choose. Typically the diet will focus around,
· Eat smaller meal portions spread throughout the day will help maintain your energy and reduce any fluctuation with blood sugar levels.
· Keeping track of the amount of carbohydrates (carbs)-evenly spreading the carbs throughout the day will smooth out any spikes or lulls in blood glucose.
· Eat a variety of whole-grains, fresh fruits and vegatables for fiber with a goal of 25 to 35 grams per day. Fiber delays sugar absorbtion, binds with cholesterol which may reduce the bad LDL, prevents constipation, and make you feel fuller.
· Eat less fat to lessen your risk for heart disease. Select lean cuts of meat, low fat dairy products, low fat cooking oils.
· Reduce drinking alcohol.
· Use less salt, which can be tough because a lot of our foods contain salt, so one best way to make sure your food has less salt is preparing your meals yourself with fresh ingredients and herbs for better taste without salt.
· Limit foods with high sugar content, look for food with a Low Glycemic Index.

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