On the Road

2009-09-21T13:29:00.001-07:00

Sunday was another 5K race to benefit Angels on the Bay . Frankly, I chose this race because it was geographically attractive. The race took place at Syosset-Woodbury Park, literally a stone's throw from where I live. It was a gorgeous early Autumn morning with cool temps in the low 60's; sunny and no wind. I wanted to see how my heel would weather a 3 mile run all on pavement. It turned out to be a good outing. A few walk breaks but no pain while running and I managed to finish in 29:21 (pace: 9:26); a full 2 minutes better than the previous week. In fact, I came in 2nd in my age group. Throughout the remainder of the day, I iced my heel and today it is still sore but improving as the day wears on. Tomorrow I see Dr. Tumen. I wonder what he'll advise.

2009-09-13T12:47:00.000-07:00

What a beautiful day for a run, particularly in such a beautiful park as Bethpage State Park. Sunny, mild and dry. The cross country trail was covered with wood chips which added to the comfortable cushioning. This was the venue for the New Island Hospital/Lt. Michael Murphy 5K race which raised money for the New Island Hospital and honored fallen Navy Seal Michael Murphy. This event was so well organized for both runners and walkers.

As the star spangle banner was sung on the polo field, I looked around and felt that this was very special. When the horn went off, everyone charged across the polo field into the woods where the trail weaved through the trees. I just took it easy and the heel felt ok throughout. I took a few walk breaks and felt a bit winded at times but was surprised how I had maintained much of my conditioning. When I came around at the end and saw the finish clock ahead with 31:07 I could hardly believe my eyes. I had hoped to break 35 minutes; this was unbelievable. As I raced to the finish Michael Tumen, the race director, was cheering me on. I finished at 31:29 or a 10:08 pace. I was very pleased.

Following, I made sure to do lots of stretching to lessen the heel tenderness and when I got home I iced a few times. The heel feels ok! I feel great! Am now looking at another local race next Sunday. Maybe this is the start of my return to regular running? Regardless, today was wonderful!

2009-09-12T15:48:00.000-07:00

Three days after the cortisone shot and it's as if I never had one. Some tell me that sometimes they don't stick. In any regard my heel pain persists, sometimes more intolerable than at other times. These past few days it seems to be moderating. My workouts have been confined to elliptical and stationary bike. I continue to take my prescription anti-inflammatorys.

Tomorrow is my 5K cross country event. My plan is to do it! I figure I can always take walk breaks. I will do lots of stretching beforehand and ice afterward. I've been sidelined so long, I've got to be out there. This event can't be much more that 3 miles on the track. Well, stay tuned for tomorrow's race report. Wish me luck!

2009-09-06T08:10:00.000-07:00

Last Thursday, I saw Dr. Michael Tumen, a podiatrist I have visited in the past in Massapequa, NY. I was on a mission to receive a cortisone shot in my heel. He examined me and took a few x-rays, revealing that I have heel spurs on both feet. We discussed the mechanics of plantar fasciitis and then he gave me the shot, to put the fire out as he put it. I was very encouraged by his remark that "we can fix this." Since, my heel has been ok with periodic tingles but no fire. I took a couple of days off, sticking to the elliptical only. I continue to ice, stretch and take anti-inflammatorys. This morning I went to the high school track to walk/run and felt a little fire but have been icing since and am not concerned. The funny thing is the other heel has also been a little tender lately. I am cautiously optimistic but not holding my breath; that said, I have registered for a 5K cross country run next Sunday. More to come.

2009-08-29T07:27:00.000-07:00

Injuries Suck!

This summer has been a train-wreck for my running -- beautiful for running, but my "equipment" would just not cooperate. My Plantar Fasciitis (PF), on and off, and right calf muscle derailed any real running; August was a complete washout. My calf had soreness and tightness in different places with varying intensities and though physical therapy (PT) provided some relief, no significant improvement to the underlying condition occurred, thus keeping my runs limited to 1/4 or 1/2 miles jogs, interspersed with walking.

So at present, I am a walker with regular thoughts that my running days are over and with contemplations of becoming a biker. It's become a day-to-day matter of trial and error with exercises, PT, shoe inserts and alternating shoes. I discovered KURU footwear, designed with PF in mind, but they don't have a running shoe yet. So my daily walking is ok, but not enabling me to run like I used to. For awhile I thought maybe I was having hydration issues ..

It is so difficult pinpointing the root cause with my leg. Maybe with the change in seasons I'll see a change with my leg ... and maybe I won't -- Time will tell!

2009-08-15T07:09:00.000-07:00

This summer's running has been unique, to say the least. Usually, it's a battle dealing with the weather and getting miles in to be sufficiently prepared for a fall marathon. Not this year. Though I am registered for the NYC marathon, my calf and heel problems have kept my training sidelined. At best, however, I have spent the past two and half weeks doing rehab workouts at the Syosset high school track. These workouts have consisted of walking and running. I have been limited to 1 mile of running against 3 miles in total. Today, was the fifth day I have cheated by increasing to 1.5 miles of running. When I first started these workouts, I doubted I'd ever be able to get up to any real distances but lately I have been feeling much stronger and confident. Though the marathon is out this year, I plan to do a 5K trail run in the middle of September. Tomorrow I am going to stretch it to 2 miles - I hope my physical therapist won't be upset with me. And a marathon next year; we'll see.

2009-06-29T06:27:00.000-07:00

Running at Dawn

It is dawn
the weather mild
the air is cool

Lovely
in a word
says it all

The only sounds
are those of birds
waking to the light

A squirrel scoots
past as if
late for work

Amidst this tranquil canvas
a runner brushes by,
an iPod at his side

His mission, to complete
some miles as part
of a fitness plan

His breathing measured
his speed slow and steady
feeling his soul on the road

The lone runner keeps moving
forward on pace in
his personal nirvana

June 29, 2009

2009-06-28T10:51:00.000-07:00

The aftermath from yesterday's run, once the endorphins wore off, included much heel pain and icing. Icing really works but it has a very short half life. I wanted to run today so I could get on a schedule where Monday, Wednesday and Friday would be off days, but the heel pain appeared to be dictating otherwise. When I woke this morning the heel was painful and I started thinking of alternative workouts. But, after an hour or so of walking around the pain began to dissipate and I felt confident I could get through 3 miles.

So out I went. The first 1/2 mile was a little tender but not too bad. My course took me around the streets of Syosset ending up at the high school track for a few laps. The track surface was perfect for my heel and I was able to get into a nice routine. I got home, bushed, but fulfilled and on schedule for the coming week.

2009-06-27T14:55:00.000-07:00

Got in a 4 mile run this morning and felt very accomplished, being it was the longest run since the Long Island Half Marathon on May 3rd. It was warm and I had to work to complete my distance without any walk breaks. My heel was ok during the run but afterward, it has been bothering me throughout the whole day. Been doing a lot of icing.

I am now confident that I should be able to do my 4 mile race next Saturday. My plans are to start solidly basing at 3-4 miles every other day and once a week start stretching out a long run; next a 5 miler, perhaps this Thursday. Got to get this plantar fasciitis under control, it is very discomforting. At least it is not getting in the way of my running.

2009-06-25T11:23:00.000-07:00

Out at dawn for another early morning run today and like Tuesday, it was wonderful. Such a lovely time of day when all is peaceful and serene. Got in 3 miles with no breaks or major discomforts although my heel is somewhat sore post run. I am so looking forward to making these early AM runs a habit. Next: 4 miles saturday morning.

2009-06-23T06:59:00.000-07:00

I'm Back!!
Out for a 5:30 am run today and WOW, it was good. First time in awhile that I completed 3+ miles with no walk breaks. Calf muscle was fine and heel a little annoying; but no big deal. Early AM runs are great - today: quiet, cool and nice early dawn light. A run early sets up for a good day making one naturally calm and sedated. I am also real happy about today, 'cuz now I know I can do this: run 3+ miles and do it early which means I can work on some semblance of a training program. The only problem: I'll probably crash at my desk later at around 3:00pm.

2009-06-21T13:49:00.000-07:00

Got out for some easy running this morning at the Syosset High School track. Track running can be very boring, but on a newer track, the surface is very body friendly. My routine is to warm up and then alternate running laps with walking laps. Did 9 running laps and 6 walking laps ~ 3.75 miles. Compared to yesterday, I felt much stronger but perhaps that was due to the track surface. The calf was fine and I am thinking that maybe the calf has healed. But now my heel is flaring up a little. Not unbearably but enough to be noticeable. It's always something.

2009-06-21T05:31:00.000-07:00

Yesterday was my first road run since May 25th (4 weeks) when I first injured my calf. It was a very slow 3 1/2 mile run around the neighborhood with lots of walk breaks. It was work either because I have fallen off my base or perhaps the humidity. But it was still good to be out on the road even though I slowly labored on, like the senior I seem to be growing into. Although my calf was OK, my left shin was a bit tight at times. I can only figure this is due to the approximately 26 miles of slow run, walk and elliptical exercise I had for the past week. My goal for the next couple of weeks is to do more road runs, step up the runs on the track and to be ready for a 4 mile race on the 4th of July. Take it slow, one day at time and listen to my body!

2009-06-13T11:59:00.000-07:00

Continuing to Recover
My recovery seems to be progressing nicely.
This past week I have been on the elliptical a half dozen times and thee days at the track doing light walk/run 1/8 mile repeats (4x) with icing afterward. All week my calf did not feel tight or crampy, a good sign that it is healing. My heel has also been feeling ok. Perhaps the taping works. Looking forward this week to step up the track work and maybe do a 2-3 mile real run.

2009-06-06T06:09:00.000-07:00

Two weeks ago, May 23rd, was the Runday 5K in Hicksville, which is a race I have done for years. It turned out to be an ideal day for the race and I was in it just as a casual run. My time was ok but I decided to kick at the end and managed to injure my right calf. The next day it felt better and then when I went out for a run on Monday, Memorial Day, I knew I had a real injury.

After a mile or so the calf was so sore I had to stop and stretch repeatedly. I should have just stopped and walked home but I kept up with the walk, run and stretch routine. At one point I could hardly walk and wound up limping home.

It's now been two weeks since I have really run; mixing in walking, elliptical and stretching. I have been seeing Dr. Holly Jonas, a chiropractor specializing in sports related injuries and performance. She has been using special sports tape on my leg to promote the healing and daily I see improvements. I am now up to light, short walk/run routines and hope to be back on the road very soon! Keep stretching and listen to your body!

2009-05-17T17:24:00.000-07:00

Dawdled around the house all day, waiting for the temps to lift a little. Finally, at around 3 o'clock I got for a 4 mile run around town. It took awhile to get in a groove and surprisingly, the right heel was fine, but the left Achilles was very painful. I don't get it. Migratory pains, moving from one body part to another. The left Achilles was so sore, I had to stop and stretch a few times. After awhile, it was ok. When I got home, I iced the right sole with a frozen water bottle.

I recall reading numerous times in sundry running literature about how it is recommended NOT to eat fiber before a run because it can cause stomach issues. I usually don't, but today at around noon I had some Cheerios. About a half mile from home my gut felt like it was going to explode. Fortunately, I managed to get home without having an embarrassing disaster. Never again will I have fiber prior to a run!

2009-05-09T05:18:00.000-07:00

Yesterday, was the first day since last Sunday's half marathon, that I felt normal. On Thursday, I had picked up a "foot boot sock" to stretch my foot to relive the plantar fasciitis. It is recommended that the boot be worn at night while sleeping. I wore it Thursday night for a couple of hours while watching television and a little while sleeping and amazingly, it seemed to have a positive effect. My foot feels better! So when I got home yesterday, I went out on nice evening for an easy 3 mile run. The heel was fine and continued to be ok for the rest of the night (wore the boot again) and this morning. My quads above the knees were sore but nothing too bad. Am really looking forward now to stepping up my training! Today will be an elliptical day at the gym (4 miles) and Sunday, I wan to do a 5 miler. Let's pray reality meets up with desire!

2009-05-03T18:02:00.000-07:00

Long Island Half Marathon
Today is the day! Before I left this morning at 6:00am, I weighed myself and had lost 2 pounds - big mental boost going into the race! When I got to Eisenhower Park at 6:35, it was cloudy and in the low 50s. Lots of anticipation and excitement at the start; thousands of runners for the half, full and 10K races. I was a little anxious about my right heel, but as the race started, all was ok. Shortly into the race, it began to "sprinkle" and continued to light rain throughout the race - the rain was not a problem since I was pretty warmed up. After 5 miles regular walk breaks seemed like a good idea. My quads were burning. I knew I'd finish if I just pushed on. By mile 10 the heel was bothering me but not seriously. From here on I could feel the finish line and began to push harder and through the heel pain. By the time I hit the finish line I was kicking hard, coming in at 2:19:56 or a 10:40 pace.

I felt so accomplished. This was my 13th half marathon and not my best performance, actually, far from it but, it was the longest race and distance since October 2007. This race laid the foundation for my summer training for the NYC marathon in the fall. But, I was hurting: toes, left sole blisters, right heel, quads and chafing. I really wonder why I do this. Surely the finisher's medal isn't it.

Well, it's now a few hours later and my body is coming back to me and the hobbling around is becoming less pronounced. I think I'll take a couple of days off ~ I've earned it.

2009-05-02T06:50:00.000-07:00

Finally, the big day is at hand .. tomorrow: the Long Island Festival of Races where I am planning to run the half marathon. This week I have been feeling very touch and go. My right heel has been inflamed with plantar fasciitis. Yesterday it felt so painful that I was not sure I'd be able to attempt the event. I went to the runner's expo last night to pick up my bib and timimng chip and was able to speak with a few veteran runners and got some tips on how to relieve the pain. I now have inserts in my shoes, to lift my heel, to create less of an angle between my foot and leg. This stretches the achilles more and thus takes pressure off the fasciitis in the heel. So far so good. We'll see how it goes, tomorrow. Now I'll have to contend with how am I going to finish thirteen miles when my last long run (9 miles) two weeks ago was a nightmare. This time tomorrow I will be well into it. Hoping for a dry start. May the force be with me!

2009-04-26T15:53:00.000-07:00

Another beautiful spring day, but today is much warmer! Went out for a run this morning, strong, inspired by thoughts of Marshall and his amazing ultra accomplishments. But quickly the temps rose about 5 degrees in 20 or 30 minutes (high 70s). Managed to finish up doing 4 1/2 miles with a few walk breaks. Saw many other runners and bikers out ~ what a great day to be outside.

Am getting closer to pulling the trigger and register for the 2009 NYC marathon. I have until April 30th to register. This time it is going to be a huge challenge, but I feel compelled to do it.

2009-04-26T05:31:00.000-07:00

Central Park with Marshall, Todd and Jose
Yesterday's run was something very special. I hooked up with my new friends Todd Jennings, Jose Vargas and Marshall Ulrich for a run in Central Park. I had met these guys last year on election eve when Marshall was completing the last leg of his epic cross country run, where we ran with him for about 5 miles down the west side as he approached the finishing point at city hall. Yesterday was an extraordinary day, weatherwise; an awesome spring day and the magic of Central Park could not have been more evident. Literally, if I could show a picture of runner's heaven, it would have been yesterday in Central Park.

We did about a 4 1/2 mile loop (90th Street and the West side; south and around and back) in the park on the bridle path, which was easy on the legs. There were people (runners, walkers, bikers, skaters ..) everywhere. It was sunny and warm and tree blossoms exploding all over the place. Before I knew the run was over. We headed over to a Starbucks on 88th and Broadway for some coffee and conversation.

We hung out with Todd's kids and Marshall's wife, Heather for about an hour and chatted about all kinds of stuff. Marshall was in town as part of his recent drive cross country to chronicle many details of the run for his book and documentary film. We were asking running and training questions, sharing experiencing and generally doing what runners do after a group run when time permits. It wasn't long before this activity was over and I was on my way home.

Today when I woke up I was feeling aching and sore. As I was walking around the house loosening up, my thoughts drifted to some of the things we talked about yesterday, like the mental aspects of running and how everyday Marshall would get out and run 50-60 miles coming across country. Its hard not to feel inspired and feel a surge of positive energy fill your body, soul and being and lift you up to move on, empowered! ....... I'm heading out and get a run in now ~ See ya Later!

2009-04-18T16:26:00.001-07:00

Managed to complete my 9.15 mile run today ~ what a struggle. But I finished. And later in the day, I registered for the Long Island Half Marathon on May 3, 2009. Now, hopefully the weather god will be smiling then ... We shall see.

2009-04-17T17:37:00.000-07:00

Tomorrow is the big test. On tap - a nine mile confidence run for the LI half marathon in 2 weeks. The weather is looking to be perfect: cool early, sunny and dry. Knock this out and then register for the half and the NYC marathon.

Saw Dr. Mitchell Greenbaum, podiatrist, for my plantar fasciitis. He recommended stretching my achilles, arch supports and dropping a couple of pounds. On the scale this morning I was only 4 pounds above what I thought. I'm not too far off base. Stay tuned!

2009-04-05T05:45:00.000-07:00

Not sure what I hate more: rain, wind or cold. Certainly any combination is the worst. Yesterday was the ASPIRE 10K in Plainview and it was WINDY! But it was not too bad; temps were in the low 50s and I was wearing a windbreaker so that really mitigated the effects of the wind. This is a special race and the entire net proceeds of the event are given to the ASPIRE Program for the rehabilitation of young amputees, and ASPIRE's Stanley Kramberg Memorial Scholarship Fund. Many amputees participate in the race and their presence makes for a very inspiring and moving event. This race is Long Island's oldest continuously held 10K race; this was the 32nd year.

I had a good race. Got into a nice rhythm and felt pretty strong throughout the entire course, which is mostly flat but has a couple of nice hills. I finished with a kick at 58:38 (pace of 9:27), my best time for this course and only 38 seconds slower than my last 10K from Cow Harbor last September. I even managed to achieve reverse splits: 1st 5K pace: 9:32 and 2nd 5K pace: 9:21. Considering the winter layoff and few added pounds ... I was very pleased with yesterday's result, especially how my body felt afterwards and today. My marathon plans are taking shape. Next up: a nine miler in 2 weeks and then the LI Half Marathon May 3rd.

2009-03-29T13:50:00.000-07:00

Last week I managed to get in 4 outdoor runs and today was the 3rd day in a row where I ran outside. Distances are gradually increasing to an average of about 4 miles and my body seems to be handling it ok. This is encouraging and longer runs are hopeful. Its great to be running outside, regularly, again. Feels so good. I still keep wondering how am I ever going to do a marathon in the fall! One step at a time. Next Saturday is the Aspire 10K race. That should help boost the confidence factor for a summer of serious training.

2009-03-16T05:23:00.000-07:00

The temperatures yesterday at around 11:00 am were approaching 50 degrees. It was a cloudy day with the sun begging to come out. I wanted to get a 5 mile run in as a confidence builder for Aspire in 3 weeks as well an overall metric for the shape I am in.

Happily, I made it and am feeling pretty good today the day after. Of course the Aleve probably helped but during the run I felt real good. Compared to the treadmill, I feel better on the road - I hope this continues.

During my run I came up with the idea of writing a short story called "The Big Race" to chronicle my preparation and training for the 2009 NYC Marathon. This should help keep me motivated and on a reasonable training plan. I am also giving serious thought to making NY a fundraiser ~ more to come on that.

Now that its EDT and Spring is springing, the idea of running outside is intoxicating. Got to get to work, now; but I'll be back, soon!

2009-03-08T06:55:00.000-07:00

Spring is Here!
Yesterday was the first day of spring for 2009; not according to the calendar, but as far as I am concerned, it was - a perfect lovely early spring day to go out for a run and that's exactly what I did! The start was labored but I was able to complete 4 miles and thoroughly enjoyed being out. I felt left side soreness on my inner ham and was not affected by it, just mindful. Today I am sore but will attempt another run later.

My plans for the NYC Marathon are taking shape; well, at least I am becoming much more open to it. The keys are to get the distance up and drop some weight. Between treadmill, elliptical and outdoor running, I am logging now, 18-22 miles a week. I'd like to get this up to about 25 miles within a month. Yesterday, I registered for the Aspire 10K on April 4th and plan to register for the LI Half Marathon on May 3rd. Sometime between now and May 1st, if I am feeling ok, I will register for NY and really step up the training. This year, I intend to cross-train with swimming at Piquets in the new pool.

2009-03-02T05:12:00.000-08:00

Guaranteed Entry NYC Marathon 2009

Below is an email informing me of my acceptance into the NYC Marathon for 2009, if I apply.

So I finally get to the point where I have reconciled that maybe its time to hang up the marathon running, and here I get this email telling me I can have the NYC Marathon, if I want it.

Every morning when I get out of bed, my body gives me a loud reminder that my bones and muscles have aged. Common sense tells me to let this running opportunity slide; especially since I have done 2 NYC Marathons before, 2004 & 2005.

But on the other side of my brain, I hear these tempting thoughts: "If you train smart, drop a few pounds and by the way, you do have 8 months to prepare ..."

Friends are a rip. They will say: "go ahead, do it!" Of course they don't even walk much more than a couple of miles, let alone, have ever done a marathon.

This is not going to be an easy decision. I'm not even sure I have what it takes anymore. It's the kind of challenge, though, that might have value for me and those around me in dealing with these tough times. On the other hand, don't I have enough to deal with as is? The other thing is I am just getting back to 100% from injuries and know how too much training could bring on more injuries again.

I also don't want to lose the joy and pleasure I get from my running; training can really take the fun out of running. I am going to really have to think this one through carefully. And may need a lot of support from my friends. Fortunately, I have some time to make up my mind.

February 25, 2009
	Congratulations IRA BELLACH! You're eligible for guaranteed entry to the most spectacular marathon in the world, the ING New York City Marathon 2009, on Sunday, November 1. To claim your guaranteed entry, you must apply. For complete instructions to guide you through the application process, click here. To claim your guaranteed entry, apply by May 1, 2009. Click here to apply online now. If you've already applied to the 2009 marathon, there is no need for you to apply again. Unable to Compete? If you know you can't make it on November 1, and you want to extend your guaranteed entry to 2010, please follow these steps: Apply and pay for your guaranteed entry by May 1, 2009. Once you've applied to the 2009 race, you can cancel your entry by following the instructions on our website. If you cancel your entry by October 31, 2009, you'll be eligible for guaranteed entry next year. You will not be guaranteed a spot in the 2010 marathon unless you follow the correct application and cancellation process this year or qualify for guaranteed entry by another official method. Contact reghelp@nyrr.org with your questions or concerns, and include your name and date of birth in the e-mail. We look forward to running with you on the streets of NYC at this year's marathon and in the future! To make travel arrangements for the 2009 marathon, click here for information from Anthony Travel or call 800.736.6377 to speak with a travel expert.

To join NYRR, or renew your membership, visit nyrr.org/membership. As always, we welcome your input about all NYRR programs; please see nyrr.org/contactus for contact information. Copyright ©2009 New York Road Runners, 9 East 89th Street, New York, NY 10128

2009-02-22T07:20:00.001-08:00

My run yesterday was an unexpected delight - the weather forecasts were calling for cold weather and I was ready to retreat to the treadmill at the gym. As the day wore on, my blogging and other writing ate up a lot more of my time than expected. The weather began to moderate with the sun coming out and temps rising to around 40. After doing some errands, I got a call form my wife informing me that her flight would be in way before I had planned so to get a run in I'd have go outside to make her flight on time.

I dressed accordingly with a windbreaker and cap and gloves, all of which could be removed if I got too warm. As I ran, I felt strong or more likely, the angst from the week gave me added energy to "bring it." I had my iPod but the "wild" thoughts and ideas were running free with me. Inspired and confidant I logged a 3+ mile run around the neighborhood and felt good throughout it. This is running as it should be.

2009-02-16T16:38:00.000-08:00

President's Day 2009
It's really amazing -- for the longest time my blog rants have had much to do about injury, pains, discomfort, etc. on my left side. I saw a chiropractor and an orthopedist, had x-rays and adjustments and the soreness, etc. would just move around. The doctor's observation, that I had labrum tears in my pelvis, seem to make sense but there was little he could to "fix" it without major surgery. So, I cut back a bit and tried to work through it. After a while the pains seem to diminish and, believe it or not, I kinda forgot about it. The other day I realized that pretty much every thing on my left side has been feeling pretty good when I run, either on the treadmill or on the road. Go figure. I guess its that old "Let Go & Let God" thing!

Today, I was all inside and out, consumed by my own personal repercussions associated with the Recession of 2008-2009; wicked crazy, actually. Early in the day, I did 30 minutes on the elliptical and later in the day I went back to the gym for 40 minutes of strength training. When I was finished I felt terrific; I felt strong, able to deal with all the uncertainty, pressure and stress the current economic environment is putting on us all. I think I am going to make a point of getting at least 2 strength sessions in a week, even if it costs one running session. I need that strength buzz!

2009-02-08T08:26:00.000-08:00

Just in from a run outside
.... around the neighborhood; 3.56 miles, lovely early spring morning, temps in the low 50s with light breezes. When the sun was, the warmth was so delicious. Later dark gray clouds rolled in and some light sprinkles rained down. Today I broke out a new pair of running shoes. The run or the shoes revealed Achilles and other tightness/soreness. My take away is the elliptical and treadmill are not doing enough to keep me in shape. Not a biggie; am kinda stoked to step it up. The hints or spring are motivating! The short term plan is to 1) stretch out the distances on runs and the elliptical (more time; more calorie burn). And 2) to reduce calorie intake (wine, snacks, etc.) and 3) increase veggies. Now for a shower!

2009-02-01T13:33:00.000-08:00

Just Running Outside
Got out today for a run; beautiful sunny, cool day in the low 40s. My asthma was not an issue even though earlier today I was coughing a lot. Most of my running this season has been on the treadmill, so it was good to be outside in shorts and a double layer of long sleeves (had gloves for about half a mile).

My shoes now have over 500 miles on them, including workouts on the treadmill; it may be time to roll out the new pair I have in the closet??? As I was running around the neighborhood, I kept thinking, being this is Feb. 1st, that Spring was not far off. One can wish, right? More than that, though, I was looking for early signs of Spring. You know, tree buds and plant sprouts peeking through the snow covered ground. No such luck.

Between the cold, minor injuries and pressures on the budget, I have not been in a race or structured group event since Cow Harbor in September. Am really looking forward to some sort of race real soon. There are some interesting 15K and 25K runs coming up in March but I don't know if I have enough base. As it warms up, I will work on stretching out my long runs. I am setting my sights on a 10K (Long Island Festival of Races) on May 2nd and a 25K on May 9th.

2009-01-19T13:25:00.000-08:00

Martin Luther King, Jr. Day
Got out today for a 3 mile run around the neighborhood; temperatures around 32 degrees with 3 to 4 inches of snow on the ground and partly sunny skies. Cool, crisp and beautiful. Afterwords I had some coughing indicating that either I do have some sort of exercised induced asthma for cooler temps or I am still not completely over inflamed breathing passages.

While out running I crafted the following Haiku:
Out for my long run ~ Snowy roads, cool air and sun ~ This is so much Fun!

And with today's run I have exceeded over 500 miles on my current running shoes (soon to be retired)!

2009-01-11T05:36:00.000-08:00

Another Asthmatic Attack
Though last week's outdoor run was fun, I immediately felt I was laboring more than what I would have expected. That night and subsequently I was dry coughing a lot and by Thursday I had to see the doctor. His sense was that my virus, earlier last month, may have triggered some kind of asthma **. The cold air did not help. So he prescribed these inhalers and I am no longer coughing and am on the mend. Needless to say, I am happy not be choking and hacking all over the place. This past year has been riddled with one thing after another. When am I going to completely 100%?

** by the way, asthma is nothing that exotic; in fact its very common. In fact, according to Wikipedia: Asthma is a very common chronic Disease involving the respiratory system in which the airways occasionally constrict, become inflamed, and are lined with excessive amounts of mucus, often in response to one or more triggers. These episodes may be triggered by such things as exposure to an environmental stimulant such as an allergen, environmental tobacco smoke, cold or warm air, perfume, pet dander, moist air, exercise or exertion, or emotional stress. In children, the most common triggers are viral illnesses such as those that cause the common cold. This airway narrowing causes symptoms such as wheezing, shortness of breath, chest tightness, and coughing. The airway constriction responds to bronchodilators. Between episodes, most patients feel well but can have mild symptoms and they may remain short of breath after exercise for longer periods of time than the unaffected individual. The symptoms of asthma, which can range from mild to life threatening, can usually be controlled with a combination of drugs and environmental changes.

2009-01-04T10:24:00.000-08:00

First Run Outdoors in 2009
Today was the first day out on the road in 2009. Last Sunday was in the 50's so I was able to get outside and it was very nice. Today was much colder (low 30s) but I hooked up with Ellen Lowitt, a neighbor, for the first mile. That was quite a pleasant variation. I have found my recent runs with companions more fun than I would have expected. Kinda makes me think about all the missed opportunities, over the years, of not running with others. It's easy to make excuses about different schedules and not wanting to slow them down or vice versa. Nonetheless, I enjoy it now!

2008-12-21T04:30:00.000-08:00

Making Adjustments
The last time I ran outside on the roads was on Thanksgiving, 3 weeks ago. The road conditions have been either too nasty or the weather has been too cold or inclement. Oh yeh, and my chest cold kept reminding me that it might not be such a swift idea breathing that cool air into my chest and lungs til this thing has passed. So to compensate to keep my fitness levels somewhat in tact, I have been going to the gym and using the eliptical or dreadmill (treadmill). In fact I have been pretty good at putting in the time, 13 times, in fact, since Thanksgiving for over 40 miles. I'm prepared to do this until my chest cold is completely gone and the temperatures get above 40.

2008-12-13T07:08:00.000-08:00

Getting more mileage out of your running shoes
Over the summer I was at a barbecue and I met a couple (of runners). The guy was telling me how he ran 5 miles in Central Park everyday. He also related that he uses Dr. Scholl's Massage Gel Insolses and that they made for a very comfortable "ride." So I figured I give them a try and sure enough my runs felt more comfortable. The extra cushioning really makes a difference. I usually retire my shoes at about 300 miles. Being 200-215 pounds, I'm pretty certain that by about 300 miles my shoes have gotten pretty well played out. Since I have put the insoles in, I am now up to 425 miles. You still need to monitor your body reactions and when you feel it in the legs, its time to get some new shoes. But do check out Dr. Scholl's Gel Insoles.

2008-11-29T16:31:00.000-08:00

I continue to get in the workouts, by hook or by crook. And it certainly makes a difference. I can feel the stress as if its caked on salt from a long training run. Without the 3-4 mile runs either on the road, the treadmill or eliptical, I'd probably go postal. Its amazing. The doom and gloom swirls about my consciousness and then I get a run in and, you know, I feel it will all be ok!

The gym isn't as stimulating, experientially, but the effects are the same. I do miss being with other runners in races. The run with Marshall was the first time in a long while doing a group run and I really enjoyed that. I am going to make an effort to participate more some group efforts.

2008-11-22T13:39:00.000-08:00

Now that temperatures are dipping below 40, outdoor running is touch and go. Twice this week I was at the gym on the treadmill and was almost enjoying it. The big benefit, besides not freezing my butt off, is that the impact and pounding is so much less and I feel pretty good afterwards. It also is a good stress reliever and in these times, I need the stress release. Tomorrow is the Philadelphia Marathon and as it turns out, it will be pretty chilly. So, I am not feeling too bad that I did not make the training to run it. I am somewhat reconciled that I may not do another marathon and am focused on being runner for staying fit. As long as I am able to run liesurely 3 to 4 times a week 3 to 4 miles a pop, I win!

2008-11-09T16:50:00.000-08:00

Drive Carefully; Run Safely; Everyone Slowdown!
It never registered how dangerous running on the road can be. Sure I'd heard many people talk about the hazards of drivers but it just never resonated. A few a weeks ago I was going around a curve, against traffic as you should and this car was coming towards me and at the last minute swerved away to avoid hitting me. It was a little too close but not too close.

That was my first wake-up call. Since, I have not had any more close encounters with drivers and their speedy ways but am much more mindful of what's going on around me. For example, at night, if I run, I wear reflectors and leave the iPod at home so I can hear everything around me. I always run against traffic. But being careful sometimes is not enough.

On Halloween, a Syosset High School Track and Cross Country runner was hit while running, by a driver going only 20 mph. Sadly, he died from the injuries he sustained; this occurred 3 blocks from my house where I run all the time. And this past week two joggers in Huntington were hit by a driver from my community. Tragically, one of the joggers died and the other is seriously injured.

And its not just cars and drivers you need to look out for. Not long ago I tripped over "protrusions" on the ground and fell, TWICE in two days. Suffice it to say, we all need to more careful out there. Runners & Drivers. And please, folks in your cars, SLOWDOWN!!

2008-11-05T12:48:00.000-08:00

Yesterday marked the end of Marshall Ulrich’s cross country quest (Running America 2008), completing a San Francisco to New York run in 52 days. Not bad for a 57 year old. In fact he set a Masters and Grand Masters record in doing so. I had the unique and wonderful experience of hooking up with Marshall and his team (they were filming this historic event for a documentary) at 165th Street and Riverside Drive as he came off the George Washington Bridge. Along with about 10 others, we ran with Marshall for close to 5 miles as he headed to City Hall to cap his odyssey (click here for more and here). This was such fun! I met some really nice runners and we had such a fun and inspired time running with this Ultra Endurance legend.

2008-10-12T05:19:00.000-07:00

Yesterday I participated in the Worldwide Festival of Races, a virtual collection of running events made up of a 5K race, 10K and Half Marathon. 1167 runners in 41 countries participated. Last year, I ran the Hartford Marathon as part of this event; this year I did a local 6.2 mile (10K) route in my neighborhood for the "The Zen 10K Run". The weather was perfect, low 60s, dry and sunny. I did not clock my time but estimate that I was running at a casual 10 minute per mile pace. This is one of my favorite events and already I am looking forward to next years!

2008-10-11T13:38:00.000-07:00

It was bound to happen! Last night around 6:30pm I went out for a casual run around the neighborhood. And for the first time ever, I tripped on a inch and half protrusion on the ground that I did not see because of the darkness ... and down I went. OUCH! Actually it was not too bad. My toe was a bit sore. I landed on my left side and had minor scraps on my hands. Fortunately I did not hit my knees. So today when I got up, I felt OK and proceeded to go for the "World Wide Festival of Races" (More about that next Post). I had about a mile left on my 10K run; I was on a sidewalk that had a slab sticking up; BOOM. I jammed my left toe again and down I went; this time in broad daylight. What are the odds? Two days in a row, falling to the ground. Luckily, again; no injury. Its getting dangerous out there! A few weeks ago, a car almost hit me! I was running facing the on-coming traffic on the shoulder and he did not see me. I have got to be more careful.

2008-10-04T13:42:00.001-07:00

Today I had intended to run the Entenmann's half marathon but at 5 am this morning I was in no mood to be running for 2 hours and I was not about to drive out to Bay Shore and down grade to the 10K race - so, I bailed! Hey, I've done that half twice and the 10K last year. Nonetheless, I felt real guilty about my choice, but rationalized it in view of the highly stressful times, on and off the job. To compensate, I did go out later in the day and ran a nice 6.35 mile course through Syosset. My run was very satisfying and wiped away any guilt I had earlier. In my running shoes were a new pair of Dr. Scholl's Gels - they are amazing! A friend had told me about them and today I gave them a shot. The "ride" was very smooth and my feet and legs felt great afterward. Hard to imagine that the shoes I ran in have close to 300 miles on them.

Its looking more and more like a marathon is out this fall, given I have only been able to get 7+ mile long runs in; in fact it does not look like I'll even get a half marathon in this year. I think I'd rather run regularly shorter distances and enjoy them than pressure myself to do marathons and not enjoy the training. There's always next year.

Two weeks ago I did the Great Cow Harbor 10K race in Northport. It was a gorgeous day and PR'd the course in 58 minutes flat. My buddy Brian and I had thoroughly satisfying race.

2008-09-05T18:12:00.000-07:00

It's hard to believe that it is almost 2 months since I last recorded something here. I was getting tired of just posting race or training reports or obsessing over my aches, pains and injuries. I guess I could cop out with the venerable excuse about being so busy at work, but as we all know if one wants to do something they find a way.

I have been running regularly, and am still possibly in the hunt for doing the Philly Marathon but it does look iffy. I am registered for the Great Cow Harbor 10K Race in Northport on September 20th and have registered for the Entenmann's Half. My running has by in large been pretty good; good pace and not much serious discomfort. Have done some nice long runs, 7 and 9 milers.

Just today I have started reading "What I Talk about When I Talk about Running" by Haruki Murakami. In the foreword, he presents a most powerful running mantra: "Pain is Inevitable. Suffering is Optional." I am inspired!

2008-07-13T09:00:00.000-07:00

I haven't been able to find much free time to post to this blog the past few weeks. My job has been requiring more attention of late. The net effect has been some race and injury reports have not been recorded but that's no big loss. The past few weeks have resulted in a steady improvement of my left side; virtually no more discomfort. I had an Xray a couple of weeks ago and my ball socket joint is fine; probably a few little cartilage (Acetabular labrum) tears.

Today was the 5th anniversary Heart & Sole 5K in Plainview. The weather was beautiful; 73, mostly sunny, breezy. I came in at 28:34 (pace: 9:12), a PR for this event, which was my 4th time. Usually this race is very difficult due to heat & humidity - today was much more pleasurable.

After the race I chatted with my friend Bill Halperin (62). Bill is in great shape - very trim. I was very inspired by hearing him talk about his dietary regimen: grains, fruits, vegetables, low fat, no red meat. I am going to work at improving my diet. My approach: REDUCE: fats, sugar, red meat, white flour, processed foods. INCREASE: fruits, vegetables, grains, complex carbs, fluids. Currently my weight is at 215 - lets see where I am at in a month!

2008-06-23T13:19:00.000-07:00

A most interesting day!
Endurance athlete, Charlie Engle is running across America, hoping to break the world record for this event. Not only is he running but he has teamed up with United Way to inspire individuals to be part of a movement – to LIVE UNITED. This is scheduled to take place starting 8-8-08 through approximately 9-21-08. Coordinating such an undertaking requires a lot of planning and as a result Charlie was in our offices today. I had the pleasure of meeting Charlie and chatting with him for about 20 minutes. This was great. Just the thing to pump me up for my continued training.

"Starting today, live the life you have imagined for yourself"
— ENGLE

2008-06-16T09:36:00.000-07:00

Yesterday was the 7th annual Deputy Chief Ray Downey Forever Running Memorial 5K Run/Walk, commemorating the life of fallen NYC fire fighter, runner and 9/11 hero. This is the fourth time I've done this race, which falls on Father's Day. This race is in Deer Park, NY, where Ray Downey lived and attracts many local folks. This year there were 1,600+ finishers, many from the fire fighter community.

The previous times I have run this race, the weather was brutal, Hot & Humid. This year it was just humid and not too hot. I felt pretty good throughout the race, no ankle soreness, and my finishing time was 28:26 (a 9:10 pace). I was pleased given the humidity and that this was the best time for this race out of the four times I have run it. In my age group I came in 13th out 39.

I have no races scheduled until July 4th, so I am going to concentrate on just doing runs, building my base and getting some longer distances in.

2008-06-08T09:58:00.000-07:00

Yesterday was the Keith Nintzel Memorial 5K Run in Sayville, NY. Beautiful day an hour before the start, but warmed up pretty quickly. I have done this race three times, now. Partly, because, it is a memorial run for a college freshman, Keith Nintzel, who died in a car accident. Being a parent of a college sophomore, this tragic accident is one of those worries that always pervades one's deepest fears.

The race attracts many runners, 500+, for a small local race and many are under 30; only 24 men between 56 & 65. Since it was warm and I am still not 100%, my goal was to take it easy and really get warmed up before I attempted to push it. I did a little pre-running and stretching and as the race started felt ok in the ankle. I saw my friend Bill Halperin ahead of me and tried to keep pace with him. I finished the race in 28:03 (9:03 pace) - 5 seconds faster than the 5K I ran 2 weeks earlier and 1:13 faster than last year. I was ok with my results though I wanted to break a 9:00 pace.

2008-06-06T12:49:00.000-07:00

Received an email this morning from the NY Road Runners informing me that I had not been selected in this year's NYC Marathon lottery. So it goes. The third year in a row, which means that next year, if I enter the lottery, I will be automatically selected. So the task at hand is to find an alternative fall marathon to train for. Hartford, again? Philly? Bay State? More to come. For now, I'm just gonna run.

2008-06-02T11:43:00.000-07:00

Yesterday was the New Hyde Park 8K Championship Race. The weather was beautiful, - sunny and in the low 70s. However, it did feel pretty hot and whenever a breeze came along, it was delightful. I managed to come in at 47:58 (results) or a 9:39 pace.

This is a hilly course but for some reason I am fond of it. I went out ok, not too fast. I felt a little tenderness in my ankle but as I warmed up, it disappeared. I walked through the two water stops because the heat was beginning to get to me. At about mile 2, there began a long gradual decline which made getting into a nice rhythm easy. The last mile was tough and I had to walk a couple 15 second intervals but kicked the last half mile.

As I was looking over the finishing results, I saw, to my surprise, that I had come in 3rd in my class (Clydesdale-High; Men over 200 pounds) and was to receive a small trophy.

The irony of the "award" is that throughout the race I was feeling very challenged; maybe it was the heat or maybe the 2 glasses of wine the night before. Whatever the case, I was having a debate with myself throughout the race about whether or not to enter the NYC Marathon lottery. I just felt too overwhelmed to consider 4-5 months of training for a marathon. When I got home, I was feeling pretty good about myself and my running and did enter the lottery. I also got Brian to enter as well. So in mid-June we will see if we made it and till then - let's start training!

2008-05-29T08:49:00.000-07:00

Yesterday's treadmill workout at the gym was great! Felt good throughout the whole non-stop 3 mile workout. No left ankle Achilles pain. All evening afterwards I felt fine. And today the ankle feels fine. I am so encouraged. Really encouraged. I am crossing my fingers that my ankle issues are completely behind me.

On the way to work my walking felt normal and I was daydreaming about the NYC Marathon. Sunday is the deadline to submit a lottery entry. My thoughts started wandering positively about training programs, running schedules and weight goals. Let's see what happens!

2008-05-26T06:08:00.000-07:00

Yesterday's 5 plus mile run was close to delicious - beautiful weather and cooperative body. The temperature was mid 60s, sunny, dry with nice breezes. The usual first get going and then settle into a nice groove at which time I was just cruising along with no discomforts. Prior to leaving the house I took a warm up shower and popped a couple of Tylenol 8-hour tabs. As I was cooling down and icing, I was thinking maybe I back; thinking maybe there is a fall marathon in my future. Throughout the remainder of the day. everything felt ok. This morning , my ankle feels a little strained. Later I will do some weights and probably skip a run and do just some elliptical or maybe just rest up. I'll see how the day goes.

2008-05-24T18:19:00.000-07:00

Today was the 16th Annual 5K RUNDAY to benefit Central Nassau Guidance & Counseling Services, Inc. in Hicksville, NY. This was the 7th consecutive year I participated in this race. The weather was gorgeous, low 60's, dry, sunny and breezy. I did a lot of warm up including a warm shower. When the gun fired I went out moderately and felt just fine all over. I kept pushing as the race progressed and as I continued to feel good. The last 3/4 of a mile I was moving very well and finished in 28:08 (9:03) - not my best but very good for this age and given my recent ankle problems. Throughout the rest of today, my legs have felt just fine. I am so encouraged, so much so I am planning to do a nice easy 5 miler tomorrow.

2008-05-18T05:09:00.000-07:00

Yesterday's 3.8 mile run was interesting. Started out with tightness/soreness in my left ankle and I thought I'd have to put up with nagging discomfort the whole way. At around a mile the ankle felt somewhat normal and I was able to pick up the pace and charge ahead. It felt great out on Convent Road - the weather was lovely; sunny with delightful temparatures. By the time I reached home, I was in a groove. My recovery throughout the day was fine. Later in the day I took a nice hot shower and seem to recall that I took a hot shower before the LI 10K two weeks ago. That race was also fine. So, I am thinking that hot showers and stretches should really loosen up the ankle before a run. Don't quite know why its only the left ankle. I think I will go out today and do a run before the weather gets nasty.

2008-05-14T11:31:00.000-07:00

Got a 5K run in on Saturday, May 10th and 3 miles in on Sunday, May 11th. Of course, now, I don’t remember anything about those runs. I do recall that Sunday, Mother’s Day, was beautiful. I think I felt ok; went out slowly and got into a rhythm. Seems like that makes for ok running. At the start I did feel some soreness but not too bad and when I am warmed up, I am AOK. Recovery and the next day have also been ok. This is the first time since February that I have been able to run 2 consecutive days.

2008-05-11T16:49:00.000-07:00

Last Sunday, May 4th, was the Long Island Marathon Festival of Races, which includes a full marathon, half marathon and a 10K. This year I did the 10K and surprisingly had a great experience. At the start I met up with Steve Runner, who was also doing the 10K with his friend Kathy. The weather was overcast and I went out ok, the body feeling fine. I got into a nice rhythm and proceeded to complete the race in 58:08, the 3rd best 10K I have done out of 14. My race results were a surprise given the months of left side discomfort. Through the race I really did not feel any discomfort and was able run pretty freely. At the finish I again ran into Steve and Kathy. They also had a good race. I was so encouraged that when I got home I registered for a 5K race on May 24th and a 5 miler on June 1st. Let's hope the body continues to cooperate.

2008-05-11T06:45:00.000-07:00

I am not really swamped these days yet its hard to find the time to add to my blog; probably because my running is not as inspiring as its been in the past. Last Saturday, May 3rd, I was volunteering at the Long Island Marathon Expo for a few hours. I was giving out bibs, chips and goody bags to the 10K runners. It was Fun!!! Got to meet Steve Runner who was in from Oxford, MA running the 10K. We have a fabulous running community here on Long Island and volunteering in this event is an easy way to "give back." It doesn't even feel like giving back; its about supporting runners and a healthy lifestyle.

Long Island runners are great. There are the ones who come out for the Long Island Marathon Festival of Races every year and there are the regular club members who are at the weekly races all over Long Island. The club members are something else; they just have to run! They have been doing this for years and running events are big part of their lives; many of them have had running friendships for decades - its cool to see the togetherness and community spirit of these people. I have been fortunate to make some good running buddies over the years among this crew. It is a huge added benefit to my running.

2008-04-15T17:51:00.001-07:00

Managed to get a run (5K) in this evening when I got home from work. Groin area ok but left ankle still a problem. Not a heavy problem but soreness weaving in and out. Felt great to be moving. Am getting hopeful that I'll be able to run regularly. The weather the next few days is forecasted as fabulous. Am crossing my fingers.

2008-04-13T13:54:00.001-07:00

Today's 5K run (did not race) was as close to being normal as I have had in a very long time. Have I turned the corner? Am really surprized given yesterday's discomfort! The groin area was practically normal. My left ankle bothered me but not too bad. It's so strange: the discomforts seem to move to different areas on my foot. I am just glad that my run was really OK!! Tomorrow I'll lay off the running and just do weights at the gym - Tuesday, I'll do another run and see how I feel.

2008-04-12T05:37:00.000-07:00

Thursday, April 10th; felt pretty good all over and the weather was warm, low to mid sixties when I got home around 7:00. So I figured I'd go out for a run - did 3 miles. Groin area feeling ok but still having some tenderness. Left ankle was tight but not too bad. Afterwards, felt ok walking around the house. But on Friday, my ankle was very tender (like a sprained ankle) and not till later that night, after doing some weights did I feel completely ok. At the gym I do many exercises and they seem to align me - I can feel the difference.

There is a 5K race tomorrow which I'd like to do but I am very tentative about it - if my ankle and other areas are going to be sore it wouldn't be much fun. If I run today; the weather is expected to be nice; I don't think I'll have enough recovery time. Ugh! The challenges of balancing weather,
recovery, work, family and motivation.

This tenderness stuff has been going on for some time now - since December. I keep thinking that it may be time to hang up the running shoes. Tuesday I saw Dr. Goldman and he said I was improving but that I was still not completely aligned. However, he did not want to see me for two weeks. I don't want to completely lay off the running; my fitness levels would drop to zero, but by continuing to run moderately am I hampering my prospects for a "full recovery"? Too bad my wife is not a chiropractor / acupuncturist / herbologist / massage therapist. Guess I'll just have to settle for gourmet cook and sex goddess.

Back from a 5K run - took it easy but my left ankle was tight and sore most of the way. Can pretty much forget the idea of the race tomorrow. Nonetheless, it was nice to be out there moving. Took an ice soak for my foot and some Motrin to minimize the inflammation and hopefully tomorrow it will feel ok. Time will tell. I wish this thing would just go away!

2008-04-06T13:24:00.001-07:00

The first workout in a long time where there was no serious pain on my left side or anywhere else. Maybe I am healing? Am sore now (a few hours later), but that is typical and not where I had feeling soreness before. The important difference is that during my treadmill run I felt OK! Today I managed to walk/run for 4.25 miles with 3.35 miles of continuous running. For the next week I will continue to take it easy and hopefully I will observe similar pain free running sessions. I was beginning to lose all hope that my discomforts would ever disappear.

2008-03-30T13:50:00.001-07:00

I managed to get in a full 3 mile run today. How could I not? The weather was gorgeous. Sunny, cool and crisp. Last Tuesday, Dr. Goldman had advised me to only run a mile or so and see how things feel. Wednesday, I did 3 miles of walk/run with only 1 mile of running on the treadmill. Friday, 1.70 miles walk/run with 1.35 miles of actually running. Yesterday, I did 3.5 miles of walk/run on the treadmill with only 2 miles of runnning.

When I went out today, my left ankle was a bit tight/sore but not bad enough to stop or walk. The groin area was ok; tender in the morning though. Now, 3 hours later, the ankle is a bit tender and my right knee is a little sore. The overall soreness and tenderness is not extreme, just present and not typical of pre December 2007. I see Dr. Goldman again this Tuesday - I wonder what his read on my pelvis will be.

Today was the Suffolk County half marathon; I certainly was not up for that. Next Saturday is the Aspire 10K - Outside shot I may be feeling ok for that. The LI marathon (full) is definitely out and I am still thinking I may be able to do the half; otherwise I will downgrade to the 10K - time will tell.

2008-03-16T17:30:00.000-07:00

My groin area and left foot continue to not feel right; continued tenderness and soreness. I cannot exert much more effort than eliptical cross training. Yesterday I managed to do a 40 minute workout and later a 30 minute workout. Friday I did some weights; Thursday, Dr. Goldman adjusted me and confirmed that my pelvis was out of alignment. Today I attempted to run on the treadmill but early on the discomfort was too distracting. So I did minor run/walking for 4 miles. My thinking is that sooner or later the adjustments will take hold and until then I do not want to add additional injury to the inflamed areas. This is getting boring. I want to get back to my usual routines - already I have scubbed my plans for the Suffolk County Half Marathon on March 30th and at best will do the Long Island Half Marathon in May instead of the full marahon. Tuesday, I see Dr. Goldman again.

2008-03-09T16:57:00.000-07:00

It is so strange how my left foot, etc. vary in soreness in terms of locations and intensity. All day it felt too tender to run on. By the end of the day, I decided to put a compression sleeve on and see if I could manage three miles on the treadmill. The left side of my gut was sore but not overwelmingly. The same was true with my foot so I was able to get through a three miler at a 9:49 pace - not too bad. The thing is now a couple of hours later, my foot, etc. feel ok. I just don't get it. I am so looking forward to Thursday when I will see Dr. Goldman - hopefully his magic touch get re-align me.

2008-03-08T18:10:00.000-08:00

I don't know where my marathon training is headed. Had to bag a 15K race today. First the weather was really sucky; second my left side still didn't feel 100% normal. My left ankle and left side of my groin continue to be sore. In lieu of the race I went to the gym and did some weights and surprisingly felt pretty good so later returned to the treadmill, but immediately felt discomfort in my ankle (different spot of course), etc. So after a mile or so moved over to the eliptical for 15 minutes.

I have begun to adjust my expectations and it looks like getting the appropriate level of prep (distance runs) in for the LI Marathon just may not happen. LI is 8 weeks away and I have 5 weeks to get to a 16-18 mile run - I think thats really pushing it given my recent spate of "injury". I may need to settle for just the LI Half. We shall see.

2008-03-01T08:50:00.000-08:00

Yesterday was a rest day. Felt pretty exhausted, so a day off seemed the right thing to do. Today and tomorrow I have a number of workouts scheduled. Already today, I have completed a 3.25 mile treadmill run and all the parts feel ok. In fact, my left outer ankle tendon didn't bother me at all. I am not certain whether my pains and discomforts are coming from over-training or the need for an adjustment. The left ankle tendon, both ankles, right knee muscle, lower back, pubis area all have been bothering me intermittently - suggests alignment issues to me. I have a chriropractor appointment scheduled for March 13th, when Dr. Goldman returns from his vacation. Hope I can make it!

2008-02-22T07:02:00.000-08:00

Not much blogging this month with Mikayla's Bat Mitzvah, but have gotten in more than my usual running time. Am currently in Florida and have completed 10 consecutive days of running (6 on pavement and 4 on the treadmill). Have still been bothered by soreness in my left outer ankle tendon and have been trying to stretch more. In the mornings it feels ok but when I start running it bothers me, but not too much. By the time I hit a half mile, it is ok and fine throughout the run. Afterwards its ok but occassionally sore. I found this analygesic cream which when applied seems to provide relief. Its always something!

2008-01-27T16:22:00.000-08:00

Just is from a virtual 5 mile run around Oxford, MA. with Steve Runner and Steve’s friend Joe Steindel. Well, actually, I did run 5 miles, but it was in Syosset, NY at Bev Francis’ Powerhouse gym on the treadmill while listening to Phedippidation’s podcast, episode 80B (intervals), which originally aired one year ago on January 24, 2007. This was pretty cool – I had planned to do a long treadmill run and came upon this podcast featuring Steve and Joe running around Steve’s neighborhood in Oxford. Steve had taped the two of them chatting as they ran their 5 miler. It was as if the three of us had gone out for a run together, with me listening to the podcast while I ran on the treadmill in Syosset. This was something very unique and different and a pleasant aberration from the usual ways of entertaining myself while struggling through a boring treadmill session.

2008-01-26T14:23:00.000-08:00

This morning I went to see a podiatrist (Dr. Michael Tumen) about my left outer ankle soreness. I had googled ankle pain found some pages about Posterior Tibial Tendonitis. As I read about PTT, it mentioned “degeneration,” which is scarey, so I thought maybe I should see a “Pro” and not fool around self diagnosing myself. Michael is a runner and pretty bright guy – his office is in Massapequa, NY. He examined me and took some x-rays and found nothing wrong. My left ankle is a little tighter than my right and would benefit from stretching before and after my runs. So later in the day, I went out for a short jog around the neighborhood, stretching a little before after after – no discomfort.

2008-01-25T04:48:00.000-08:00

Last night, Risa and I went to the Westbury movie theatre to see “Spirit of the Marathon.” This is a film about 6 runners preparing for the 2005 Chicago Marathon. Two of the runners were first timers, two were seasoned marathoners and two were elites, including Deena Kastor. For runners, this is a most enjoyable film. Lots of great scenery and personal interest content and you feel the music. Even non runners (like my wife Risa) will like this movie.

Back in December, I participated in a Greater Long Island Runner’s Club Blood Drive, which I regularly do. Earlier this week I received a letter from the New York Blood Center with the results of my cholesterol check – 194! Below 200 is desirable and my last check was over 200, so I was very pleased with this improvement, particularly to this lower level. Another benefit from my running.

2008-01-21T17:21:00.000-08:00

Another cold day in January on Long Island, therefore another day at the gym on the treadmill. Thank goodness for the Australian Open, my major distraction which allowed me to do 5 miles. Four to five miles on the treadmill is now my new standard. How sweet – incremental distance increases for incremental weight loss to contribute to better performance and speed.

I have made plans to go down to Florida over President’s Week. I arrive on Saturday night, Feb. 16th. This means I am unable to make the A1A Half Marathon Expo for the race on Feb. 17th. The race starts at 6:00 AM – so the good news is I don’t have to get up at 4:30 AM to make it to the start on time. I’m a little bummed, though – I was so up for an event while in Florida. Looking around for alternatives, the pickings in South Florida are pretty anemic! I will just have to train solo, as usual. I am really surprised at how little Florida running clubs have to offer in terms of races.

2008-01-19T16:01:00.000-08:00

I have been spending a lot of time on the treadmill – its just too cold or dark out. Today I did 5 miles at the gym on the treadmill – a distance record (vis a vis recent memory); earlier this week I did the treadmill in my house at 5:00 am to be certain I got a run in – I usually prefer the gym; I am more motivated if I have somewhere I must go to; plus there is so much more visual distraction at the gym. I have grown to appreciate the treadmill; it certainly beats no running at all. In fact, the stress relief (from the job nonsense) is well worth the boredom. Actually, with the iPod and TV screens at the gym (today I was watching the Australian Open) and the people watching, I was able to lumber through my run with no difficulty – must hit 6 miles next time. Running buddy Brian is in the hospital with bi-lateral pneumonia – BUMMER!! I was able to stop in to visit him; the hospital scene is so depressing. Just one more reason to keep up the fitness program up and in high gear.

2008-01-13T09:53:00.000-08:00

Just in from a 4.5 mile run through Syosset; 40 degrees with 5 to 8 mph winds; sunny; beautiful! I applied some Biofreeze on my left outer ankle to see what effect this would have since I had been experiencing regular discomfort during the first mile of previous runs. Happily, no discomfort and none from my knees, quads or hams. Not sure if the Biofreeze had any effect but am pleased with the outcome nonetheless.

I have been listening to a number of episodes (Number 130: The Benefits of Running; Number 129: The Hazards of Running and Number 128: Another Loop Around the Sun) from Phedippidations a.k.a. Steve Runner while driving up to Hartford, Saturday, and while out running, today. I can’t tell you how interesting, entertaining and inspiring these podcasts are. It seems that Steve just keeps getting better over time. In “Another Loop Around the Sun,” he mentioned the 1955 Hurricane (Hurricane Diane). I remembered during the hurricane, as a kid, how the electrical wires, outside our house, came down and burnt holes in the sidewalk and the water rose up in our backyard, almost to our house, and knocked out bridges along the Farmington River. Steve has a way of weaving stories with facts, humor, thoughtfulness and encouragement. I feel like I know him. We have so much in common in terms of running and other life interests (baseball, wine, technology…). Its great having a virtual, digital running buddy!

Yesterday, I received my finisher’s certificate from the Hartford Marathon. It looks nice and colorful and I felt very proud of that race. Years ago when “jogging” came on the scene, one would ask, Am I a runner or am I a jogger? Coming up with the right identity label was important in running as it is in so many other things. It has taken me awhile (many, many miles, races and marathons) to comfortably say “I am a Runner!” Even though I have 6 marathons in the books, it is not easy for me to say “I am a Marathoner,” but I am getting there; maybe, after my next marathon, it will easily flow off my lips – for now: I am a Runner!

2008-01-06T06:01:00.000-08:00

Yesterday was a packed work-out day. I did not have a lot to do other than to get Andrew to the airport for his return trip to Indiana University. First thing in the AM I went out to do some errands and the chilly temperatures seemed very refreshing so when I got home, I dashed out for a 5K run around the neighborhood. 35 degrees and sunny – Nice but CHILLY!! Then off to Laguardia. Upon return from the airport I got over to the gym for 40 minutes of weights. I had fallen off the pace with the weights over the holidays and had been experiencing some soreness in the pubic area and was not sure why. I noticed that with the return to more core exercises the soreness was abating so I can only surmise that lack of weight training was causing me pain. Later in the day I returned to the gym for one hour of elliptical while watching the NFC wildcard game and listening to Steve Runner on my iPod. A triple session work-out day!! Today I feel fine and plan to get a run in later. The forecast is calling for warmer temperatures.

We runners are always noticing little pains here and here. Usually they are nothing to sideline our running – just annoying. A month or so ago I was noticing some soreness in my left hamstring, particularly when I kicked at the end of a run or race. I was concerned and tried to take it easy. It has since stopped bothering me. Now, my left outer ankle has some kind of intermittent tendonitis. It goes away after I am warmed up and also pops up through the day. Maybe this is due to some over-use or a change in my pronation, since my weight loss. Interestingly, it tends to be more acute in regular street shoes than in my running footwear.

2008-01-03T11:24:00.001-08:00

Went to the gym yesterday for a double session: weights and then the treadmill, making for the 9th consecutive day of running. Not only is the body responding well, did 3 miles at a 9:38 pace - for the treadmill, that’s pretty good. Feeling fine today and plan to hit the treadmill later when I get home - maybe I'll do 4 miles.

2008-01-01T10:26:00.000-08:00

Happy New Year !!!

New Year’s Eve, last night, was not too bad insofar as indulgence goes – did not derail my diet/fitness regimen. Got up this AM to a rainy dreary Long Island day and opted for the treadmill at the gym. So now I am at eight consecutive days of running, the last being on the treadmill; thinking about going outside for a run now, since the rain has stopped. Is that a little nuts? We’ll see. Michigan is playing Florida – should be a good bowl game.

2007-12-31T12:07:00.000-08:00

Dropped my car off at Ferrari's to have a tire plugged and then ran the “Convent Road Loop." Seventh day in a row on pavement – feeling ok but the body does feel a little tired. Tomorrow, New Year’s Day, the forecast is for inclement weather, so looks like I will probably head for the treadmill at the gym.

For 2008 I want to continue my running progress. It would be great to be able to run every day, rain or shine. To be able to get up at 4:30 AM any morning to get an early run in would be awesome! Specifically, I would like to achieve:

dropping my weight below 190 pounds
a Marathon PR – sub 4:30
a Half Marathon PR – sub 2 hours
a 10 Mile PR
a 15K PR

Health and Happiness to all !!

2007-12-30T15:07:00.000-08:00

Back in Syosset, NY – Brrr!! Well, not too bad, but certainly not Florida. Managed to get to the gym this AM and then do a 3.1 mile run around the neighborhood. That makes the 6th consecutive day of running on pavement and the body still feels ok.

As 2007 winds down, looking back this year has been a very fulfilling and satisfying year for my running. I accomplished a third place in my age group in a 5K race and these PRs:

*Date*	*Distance*	PR	*Delta*	*Pace*
7/4/2007	4 Miles	36:09	12 seconds	9:02
10/6/2007	10 KMs	57:38	35 seconds	9:18
10/13/2007	Marathon	4:30:57	18+ minutes	10:21
11/10/2007	10 KMs	53:18	4.25 minutes	8:36
11/18/2007	5 KMs	25:38	34 seconds	8:15
11/22/2007	4 Miles	35:07	62 seconds	8:47
12/8/2007	5 Miles	43:37	1.5 minutes	8:44

Looking forward to an even better 2008!

2007-12-29T05:07:00.001-08:00

Going home today, but was still able to get in a 4.1 mile run around the golf course at 7:00 am. This marks the 5^th day in a row on pavement and the body feels just fine, reinforcing 2 things: 1) less weight makes for less stress on the body and 2) I am in very good shape. The weather up in NY is cold (30s-40s) compared to the 70s and 80s here. Going to have to bundle up if I am going to run outside!

2007-12-28T05:26:00.001-08:00

Out today at 7:00 am and did the 3.8 mile loop (reverse) around the golf course. Lovely with gentle breezes before the sunny was up. This was my fourth day in a row on pavement – a first in a very long time. Yesterday, about two hours after my run, I felt so great I could not wait to run the next day. Steve Brown had planned to run with me but his Sciatica was bothering him so he opted out. Did not have my iPod with me so it was just me and the road – not too bad.

2007-12-27T06:17:00.000-08:00

Got out today at 7:30 and beat the heat; temperature was about 68 with some gentle breezes. Did a variation of the Turnbury Golf Course Loop. Felt much stronger and the notion of doing another marathon did not seem so far fetched. Feeling very good now as I indulge in a coffee and muffin – getting ready to head up to Boca Raton for the day.

2007-12-26T18:38:00.000-08:00

Did a 3.8 mile loop today around Aventura with Steve Brown of Highland Park, IL. First time in a long time I have done a social run with a friend. It was a good experience – kept a decent pace; the time seem to pass very quickly although the later mile was work. I definitely think the higher temperatures down here are affecting me.

2007-12-25T14:31:00.000-08:00

It’s funny – I’m in Florida in Aventura over Christmas and I do a 5 mile run around the Turnbury Isle Golf Course. At about the third mile that inner voice says something to the effect like how lame it would be to do another marathon. And you know its does sound pretty sensible. This was the point where the rain, which was pretty refreshing, stopped and the sun began to really shine. Maybe I was feeling the humidity or the 70 degree temperatures but whatever it was I was feeling heavy and it was work.

2007-12-23T17:58:00.000-08:00

Today I cross-trained at the gym and did 6 miles (1 hour) on the elliptical. I listened to Phedippidations episode 124: The 2007 Philadelphia Marathon. This is the episode in which Steve Walker (Steve Runner) chronicles his epic marathon PR of 4:01:31, falling short of his sub 4 hour goal. I was captured by the podcast and kept thinking about how I have been working toward a sub 4:30 marathon and in my Hartford Marathon in October I came up short by only 58 seconds.

I was OK with my outcome and really happy because it was, by far, my best performance to date. Steve has inspired me such that I believe that with my continued focus and training I CAN also do a sub 4 hour marathon. And when I do, I suspect it will be in a few years, it should be good enough to qualify me for the Boston Marathon. Imagine that. I have never really thought seriously about running Boston, but this past year has revealed such running improvement that I do feel Boston is a dream goal that is possible.

Having reach goals is wonderful. Something to work towards. Without them, I don’t think it would be as much fun. Having a long term goal that I can make progress towards is ideal. A little bit closer each time. Here’s to my next PR.

2007-12-15T06:29:00.000-08:00

Sometimes you have to throw in the towel and bag a race. As much I like to follow through on things I set out to do; when not feeling well, you should listen to what your body is saying to you. Wednesday night I had poor night's sleep, waking up with the early signs of a cold. Throughout the day, Thursday, the symptoms got worse and it was clear that Friday was going to be a sick day. Not a bad birthday present; lying around in bed all day.

So here we are on Saturday morning; I woke with a headache and a head stuffed up. After a cup of coffee, I am feeling better, certainly on the road to a full recovery, but not there just yet. I probably could run the annual Ho Ho Ho Holiday 5K Run in Old Bethpage, today, if I had to but, why chance getting back to 100%? I have run this race maybe 4 or 5 times over the years and even though it is a new course, they give out nice sweatshirts as souvenirs and I already paid the entrance fee, what's the big deal. Besides, its 30 degrees outside now with winds making it feel 20 degrees. Hmm, seems pretty straight forward and anyway, my friend Brian will probably pick up a sweatshirt for me (like I need another one). There's always the next race.

2007-12-08T11:14:00.001-08:00

It is the second Saturday in December and that means it is time for the Wantagh Snowball 5 Mile Run. This is a wonderful local race with a very flat course - it is very popular with many local runners on the south shore of Long Island. I don’t always do it because of the early 8:00 AM start, but this year decided to since a PR was likely. Can’t get enough of those PRs!

This year the weather was excellent: cloudy with temperatures around 35 degrees with no wind and a little humidity. My goal was 43:45 (8:45 pace). I went out pretty strong with an 8:25 pace for the first mile; at the second mile I was at 17:05 (slipping to an 8:33 pace). I was feeling heavy in the quads; so much for the two glasses of cabernet the night before. At mile four I was at 35:07 (8:47 pace) and feeling a little stronger and confident I could pick up the pace for the remainder of the race knowing I was on track for a PR.

I finished (Results) ahead of my goal with a PR of 43:37 (8:44 pace). This was 1 minute 31 seconds faster than my previous 5 Mile PR from 5 years+ ago and a course record for me by 2 minutes and 8 seconds. My left hamstring was ok throughout the race except at the last 100 yards or so when I kicked and it started to bother me a little.

2007-12-02T09:02:00.000-08:00

Just in from a 3 mile jog around the neighborhood. There was an inch of snow/slush on the ground with light intermittent snow coming down. Temperatures were about 27 degrees with little to no winds. I thought this would be fun. Man, it was cold, particularly the first mile, but when I finished, I was soaked in sweat and feeling real accomplished.

Yesterday, December 1^st, was the Seaford Hot Chocolate 5K Run in Seaford, NY. I dedicated this race to my work colleague and friend, Desiree Hardaway, who passed away suddenly on November 24, 2007. All of us who knew or worked with Desiree will miss her sunny disposition and the can do spirit she brought to her work everyday. Her passion for serving the community inspired us all.

The day was cold with temperatures in the low 30s, sunny and blustery with 25 mph gusts. 621 runners participated. My time was 26:20, a pace of 8:29 minutes per mile. This was my third fastest 5K time, 42 seconds off my best time and 18 seconds better than my previous race. Results

2007-11-25T10:46:00.000-08:00

Yesterday was the fifth annual Bridie Goldstein Run for Children in Syosset, to benefit mercyFirst, a Syosset not-for-profit human service agency serving more than 4,000 children, teenagers and families each year in Brooklyn, Queens, Nassau and Suffolk counties. Bridie was a committed nurse and runner who worked for mercyFirst and died tragically in an automobile accident in 2003. Local events, especially ones where there is much meaning in participating, where some inspiration can have unknown impact on those who come together for the event is a good thing. The race takes place on one of my favorite roads and evertime I run by mercyFirst I am inspired by Bridie to be more committed in my life.

The day was COOL with temperatures in the low 30s, sunny and dry. A lovely crisp late autumn day! Two hundred plus runners set out on this 5K run along the streets of "downtown" Syosset. The course is mixed with flat sections, downhills and uphills. It is a typical terrain for the northshore.

I went out just to be in it with no great expectations. My left hamstring has been tender so I did not want to aggravate it. My first mile clocked at 8:22 and knowing that long uphill inclines and hills remained I decided to settle in for a good work out. I finished at 26:38.2 (pace: 8:35), about a minute off my previous PR the week before. This was the 3rd fastest 5K I had run in some sixty 5K races in the past 5 years. I was pleased - A good workout! As I was checking the final results , I noticed that I placed 3rd in my age group out of 8 - go figure.

2007-11-23T07:41:00.000-08:00

Tis the season … for Turkey Trots, and yesterday beheld numerous opportunities to participate in races in the area ahead of partaking in feasts to celebrate Thanksgiving. For the 3rd year in a row, I opted for the 4 Mile race in Huntington. I like this race because it benefits the local Community Chest. Yesterday was a perfect day for it! Temperatures in the low 50s, sunny, light breezes and a big crowd of a 1,000 plus runners. The Huntington race is an out and back, mostly flat, but has a few “nice” rolling hills at the half way point. The course also is along Huntington Harbor with many great vistas and an incredible maritime flavor.

This year my running buddy, Brian Feist, joined me. At the race I also met up with Mark Heyligers and his sons, Steven and Eric. Naturally, the race was attended by the many GLIRC runners and I ran into my buddies, Bill Halperin and Mike Polansky, GLIRC President. Also there was Steve Jonas and Bob Allen. Everyone had a great race and we posed for photos afterwards.

My left hamstring had been bothering me since last Sunday’s race so my goal was to take it easy and stay steady and not aggravate my hamstring. As it turned out, I was able to maintain a consistent pace. After the race and even today, my hamstring seems OK and I am relieved that it appears that there is nothing serious about it. My results were good, in fact, I came in 55 seconds faster than my previous 4 mile PR, set in July, with an overall time of 35:07 and a pace of 8:46:45.

2007-11-20T12:36:00.000-08:00

Runner's World has lots of neat stuff; LOTS! One particular item is a training calculator that calculates times for different distances based upon a time of any given distance. For example, I put in 53:18 for a distance of 10K and it calculated the following:

1 Mile	7:42
5 Kilometers (5K) (3.1 Miles)	25:35
5 Miles	42:22
10 Miles	1:28:19
Half Marathon (13.1 Miles)	1:57:35
Marathon (26.2 Miles)	4:05:10

The really wild thing is that when I ran my 5K race on Sunday, it was within 1 second of the calculator. Based upon the calculator, if I continue to train and train smart and learn to be more consistent, a sub 4 hour marathon looks achievable. Rock on!

2007-11-19T08:23:00.000-08:00

Yesterday was the Mineola Mustang 5K Race. A perfect race day, cloudy and cool; temperature around 42 degrees. Happily, I ran this race with a PR of 25:38 (pace: 8:15) breaking my previous PR from 5 years ago by 34 seconds. (Results) Wow!

This was the fourth consecutive time I ran this race; A big improvement this year:

*Year*	*Time*	*Pace*
2004	28:33	9:14
2005	29:04	9:22
2006	29:05	9:23
2007	25:36	8:15

It seems my blog has become my place for race reports. Soon I will no doubt tire from giving race reports and get back into other running thoughts and opinions. Its hard not to race report when the PRs keep on coming, particularly as the years keep coming as well. When your running shows improvement as reflected by PRs, it is such a high - it signifies you are doing better; performing more at your potential; getting closer to the those mega and perhaps unspoken running goals and dreams.

2007-11-10T10:14:00.000-08:00

I'm kinda blown away - just completed the Rockville Centre 10K Race (Results) in 53:18, representing a PR by more than 4 1/4 minutes. Admittedly, the conditions were cool, brisk and dry - but that kind of improvement is, well frankly amazing. It’s hard to tell how fast I am going while in the thick of things and only when I pass the mile markers do I get a sense of my pace. At mile one I was doing an 8:48, very fast for me particularly early on. I seemed to maintain that pace and when I got to mile 4, I was at 34:56 or 8:44 - I knew then I was going to PR as long as I did not crash. I figured I could take it easy for mile 5 and push it thereafter. Down the stretch I kicked and ended up with a pace of 8:35, a pace I don’t achieve in 5K races. A VERY satisfying race!

Yesterday was bargain day – got 2 pairs of Mizuno Alchemy Wave 6 running shoes for $99.90; no shipping fee. I should be set for a long time.

Watching the NYC Marathon last week was so exciting! They had ideal weather conditions! I watched on TV the women’s start; then went out for a 7 mile run and when I returned home, watched the women’s and men’s finishes. There is something so inspiring and magical about the NYC Marathon!

The day before I was on the treadmill in the gym watching the men’s Olympic trials, running with elites, virtually – it was so cool. I was dismayed and saddened, like most of the running community, to learn when I got home that Ryan Shay, collapsed and died. Such a tragedy for this 28 year old, newly-wed, elite runner with so much life ahead of him.

2007-10-14T07:31:00.000-07:00

Yesterday (Oct. 13th) was the 14th annual United Technologies Greater Hartford Marathon, which included a full and half marathon and 5K. I opted for the Full Marathon (7 GUs - Yuk!) and could not have had better weather for it. The course was also very much to my liking, nice quiet rural roads for the most part.

The temps were mid 40s at the start and rose to about 56 degrees at the end. Humidity was low and the skies were clear and sunny. I got into a nice pace and motored along for the first 18 miles; miles 19-24 were tough for me (rolling hills and screaming quads) but I dug deep for a strong finish.

My half marathon time was 2:08:08, a PR for the half. My strong finish produced a full marathon PR of 4:30:57 - I was pushing for a sub 4:30; but am happy with this result; it was 18+ minutes better than my previous marathon PR. I had along with me Phedippidations and was listening to the "Perfect Pace" and the Worldwide Half Marathon "Cheers" podcasts.

Phedippidations (www.steverunner.com) has been very useful in my training & has helped make my running more fun and joyful -- many thanks to Steve Runner!!! Now: some long deserved rest and time off.

2007-10-07T04:22:00.001-07:00

As I was training in April for the 2007 Long Island Marathon, I came to the realization that I was not fit enough - more accurately, too heavy. Even though I was running a lot, at the time, I weighed 229 pounds; just too much weight to carry around for 26 miles (4-5 hours) & enjoy it.

With a week to go before the Hartford Marathon, I decided to throw in a 10K race, just to stay lose; for some fun "speed work." So off I went to the annual Entemman's Great South Bay Run in Bay Shore Long Island. This race combines a half marathon, 10K and 5K.

There is nothing like validation of one's ideas or beliefs - such occurred yesterday with my setting a PR (Personal Record aka Personal Best) for the 10K distance by 35 seconds. Over 4 1/2 years ago my PR was 58:13 in a cool February race in Central Park - yesterday I did the 10K in 57:38. PRs are always a huge boost, but this one was even more special - it confirmed that my training program was on target in improving my running. I am so psyched for Hartford next Saturday!

2007-09-30T08:24:00.000-07:00

Am in the taper phase for the Hartford Marathon with 2 weeks to go. It’s so weird; did a 13 mile run yesterday; great conditions but it was very tough. Worked real hard and the whole day afterwards I was so sore. Today, feeling much better and I wish I could go back out for a run – fortunately, I have the good sense to take it easy and rest up.

Last week’s long run (18 miles) was about as good as it gets, even though I got clocked on the head with an acorn on route 107 – strong finish and feeling fine afterwards. I don’t get it; what makes for the different outcomes, when all the circumstances appear to be equal? Last week I was having fuel belt issues again; riding low and almost slipping off. May need to get a smaller size for my next training season – they need to develop a means to adjust the size on the belt like regular belts.

Finding the time to write down my running experiences is proving to be more difficult than I would have expected – either I am too busy with family or work matters or I just don’t feel like it. You really have to give credit to those bloggers and podcasters who regularly create content. Perhaps during this taper I’ll recall some of my training run thoughts/experiences and write them down. I am definitely taking my laptop to Hartford so the night before I’ll have something to do – unless of course there is a good playoff game on.

2007-08-26T11:11:00.000-07:00

One of the coolest websites on the internet, IMHO, is the USATF's running route mapping site (http://www.usatf.org/routes/). This site, using Google mapping, let's you map out a route anywhere in the world, showing the total distance in miles or kilometers. It also show mile markers or km markers. You can also provide descriptive information such as surface type, hills, narrative, etc. Visitors can comment on your route.

The mapping tool also shows the relative elevation of your route and you can save your route in the vast searchable database of thousands of routes other runners have entered. I use this site alot because I am always planning my runs around distance. It lets me mix up my running by creating deviations to runs by adding spurs or loops and with the mapping tool I can map just that pice and ath offline to know the distnce of my new route. It is particularly great when you are traveling. In a new city or town it is easy to create a route that fits your running plan.

2007-08-21T05:00:00.000-07:00

Early AM run through the streets of Bloomington and Indiana University. Sure feel like a real runner - plowed through the many hills on the empty streets of this not-yet awake college town. This is "freshman week" and we are about through moving my son in. Today and tommorrow the place will be jammed with more kids moving in. What struck me this morninig after I came in from my run was that it was still dark out at 6:00am. At home, at this time of year, by 5:30 it is beginning to get light ourside and certainly by 6, it is light out. And then I remembered that Indiana is at the end of the Eastern Time zone and that it stays lighter longer -- therefore it stays darker earlier.I like running in the dark -- I feel like I am dreaming; I don't feel the run as much. But it is difficult to get out when it dark; today was no problem because it gets very warm and muggy here; this was very simply a beat the heat run.

2007-08-19T03:50:00.000-07:00

My long run yesterday was delightful - cool temps, dry, sunny, early. I tried something a little different: I listened to Steve Runner, aka, www.SteveRunner.com (Phedippidations: The PodCast at SteveRunner.com) instead of just music. (NO, I am not endorsing Steve for any commercial or other purposes). I just really enjoy his podcasts - he has so many interesting thoughts and comments, and a pleasant speaking voice. Anyway, running with Steve was cool. As good as music. The podcast I listened to was "Marathon Fueling." And since I am unannounced, to date, for the Hartford Marathon, Oct. 13th., it was relevant.

This was my 3rd time out with a Fuelbelt (a belt that velcro attaches around the waist and carries 4 8-ounce bottles of water or gatorade or ...). It beats going out earlier and placing bottles of water. The first time out I wore my new XL belt, which when I tried it on in the running store felt ok. Most clothes related stuff I get is XL - why not? I'm a Clydesdale. Well, within a few hundred yards, the belt was slipping down and was no fun at all. Luckily, my great friendly running store (Runner's Edge in Farmingdale, New York - Yes, I am endorsing Runner's Edge - They are the BEST!!!) exchanged it for a smaller size Large). Thus on my 2nd and 3rd runs with it, it worked perfectly. Keeping hydrated with it is much easier, even though I look like a cat that just fed a small litter of kittens.

During my 11.2 mile run, my form was good most of the time and I was able to complete it at about a 10 minute pace without any walk breaks. I don't time myself anymore - I just run; timing seemed to take the fun out of running for me. At races I am interested in my time, but I let them do it. The odd thing I noticed yesterday was I was mindful of each step, of the pain and stress coursing through my legs and yet the run seemed to transpire very quickly - before I knew it, I was done. I suppose: "That's the way it should be." I guess with 20 less pounds, running is truly more enjoyable and takes less of a toll on the body; I do notice my speeds are faster. As I recover today, I am so looking forward to my next long run next weekend in Montauk.

2007-08-11T15:16:00.000-07:00

Recently, I discovered Steve Runner, aka, www.SteveRunner.com (Phedippidations: The PodCast at SteveRunner.com). I was reading the Sept. 2007 issue of Runner's World and they mentioned Steve and his PodCast. Wanting to mix it up a bit and find something new and different to listen to on my iPod , I downloaded his August 2nd cast of "Running over 50". I was hooked. Steve is great; very entertaining and informative. Something to capture my interest while, no - not running, but doing some eliptical cross training. I still like music (60's rock and 70's disco [great beat; try it before you knock it]). So now I have subscribed to his PodCasts and have about a dozen of his earlier PodCasts in my iTunes and iPod. Gotta try listening to them while on the road one of these days.

This morning I went out for a 9 mile run at 7:00 am; 60 degrees, sunny, dry, cool; just gorgeous. In April I had the same revelation that I was carrying 10-20 pounds too much, as I mentioned in a previous post. Since then I have dropped 20 pounds -- what alot of work; I'll get into that another time; but I was right; 20 pounds less makes a huge difference. While out today it was great; some of my best running in years. The roads of Syosset, Woodbury, Muttontown and Old Brookville are wonderful to run early the morning -- traffic is light, particularly the back roads; lots of varying greenery and terrain; beautiful homes and an occasional runner or biker. I love passing a house where the grass has been recently cut. The smell is so earthy and varies depending on whether the lawn was cut very recently or a day or two ago.

Today's performance and the encouraging commentaries from www.SteveRunner.com have me seriously considering going for the Hardford Marathon in October. My thoughts keep drifting to how I can stretch out my long runs between now and then so I can have enough "base" under my belt. If I can continue to shed few more pounds it will help get through the "training". So far so good.