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

Thursday, April 9, 2015

New York City Marathon 2015 Training Day 31 - Easy Run

Today, I warmed up with the kids track team then did 6 x 300 easy in the drizzle

Tuesday, April 7, 2015

New York City Marathon 2015 Training Day 30 - Swim and Easy Bike

While the easy bike was scheduled, I added an easy bike since my son was training for his Mini Mighty Man Pool Triathlon.  A few Wildwood Warrior Junior Team Mates wanted to practice at the Nassau Aquatic Center, an Olympic Sized Pool with Stands for viewing.   Zachary and I used one lane while Irene did her workout from Coach.

Later that evening I did an easy 30 minutes on the bike trainer while watching Rocky Balboa Special Features.

Monday, April 6, 2015

New York City Marathon 2015 Training Day 29 - Rest

Nothing to report, but rest! 

But this is what my coach wrote: 
Noah, we really need to recover for a week so we can start building again, and adding some quality! ENJOY this down week! :-)

Sunday, April 5, 2015

New York City Marathon 2015 Training Day 28 - Run Easy

Today, I decided to avoid the Selden Hills because I was worried about my calves.  So I took my 75 minutes locally toward my gym where I wanted to swim afterwards!  I also laced up my new running shoes, the Saucony Mirage 5.  I was looking to find the Mirage 3, but they don't make it any more.  It was a nice even pace today!

The swim was good.  Still don't have the swim mojo yet!

Saturday, April 4, 2015

New York City Marathon 2015 Training Day 27 - Bike Outside?

Yay!  I finally got out for a bike ride outside!!!!!!!!!   Coach scheduled 90 minutes, but Irene, Zachary and I got in just over an hour before going to the PT to work my calves.  

I was able to swap out my yellow bike trainer wheel for my Continental Grand Prix 4 Season wheel.  But it took a a few minutes to find my Rudy bike helmet

It was an easy ride :)

Friday, April 3, 2015

New York City Marathon 2015 Training Day 26 - Run Easy

Today, while the boys ran with their team, I ran on the track on the outside lane.  Thank God, I have a GPS watch to track my time and mileage, because I would have lost how many loops.  I love my Garmin 910XT.  I will still keep it until it dies!  But the Garmin 920XT looks really good!

Our Team Mom, Coach Jenn inspires me so much, she is training for her first triathlon and she kept on running.  She is doing the same race that my wife and daughter will be doing so it's going to be a great day!

Thursday, April 2, 2015

New York City Marathon 2015 Training Day 25 - Swim Aborted

My Coach scheduled a swim workout, but I am not into swimming just yet, so I took the day off.

Wednesday, April 1, 2015

New York City Marathon 2015 Training Day 24 - Run Easy

First Run of April 2015

Today, I ran around the boys track practice.  The Track was occupied by a high school meet. so the team hopped the fence to the lacrosse field and ran on the astroturf.  The turf was really soft, and I actually prefer the pavement because I can push off.  At the same time it's easier on the joints.

Coach Danielle is still having me in base building mode, which is keeping my running easy.  What I find is that I still want to go harder and it's hard to run slow.  It's really important to dial it down during this period before building up faster.  I think next week I have a recovery week.

Well I looked at my watch at the end.  I figured my easy run would be about a 10+ minute per mile, but it seems that my easy runs have dropped under that 10 min mile mark and in fact I feel can probably run faster.  If a 9:33 pace is somewhat easy, I think that is a good sign.  Again, I am suppose to run easy to build up my legs for the harder workouts to come.

I remember when a 12 min pace was hard, but dropping 70 lbs does really help get you faster.  My back does not hurt, my joints do not hurt has much.  I still do have to watch my calves.  They still are getting sore,

My goal for the NYC Marathon is a 8:30 pace, and there were a few loops that were 8:00 :)   

It's a long road. 212 Days to Go!