Wednesday night track work

1.75 mile warm-up
1600 @ 6:30 pace
400 recovery
2000 @ 6:30 pace
400 recovery
1600 @ 6:15 pace
400 recovery
1.75 mile cool-down

Then due to the L not running, I was forced to go to the gym and I did a chest and shoulder workout. Threw in a few core exercises and called it a night.

I got my aero bars for the cervelo today. Almost have everything I need to build the bike.

Self-Transcendence

I went out to Queens to the Self-Transcendence 10 & 6 Day Races yesterday to finally officially meet Pam Reed after several phone conversations and to help crew for her. Kevin and I were using it as a dry run to sort of get an idea of what types of things Pam likes while running so that we would be better prepared to crew and pace at Badwater.

We took the 7 Train out to Queens and then walked through Flushing Meadows Park. Walking through the park and commenting on the ridiculous amount of trash, I was fully expecting to stumble over some used hypodermic needles or maybe a crack pipe. As Kevin and I walked past the decrepit remains of the 1964 World's Fair, we discussed the possible past uses of the structures. I vowed to look them up on wikipedia, which I did. Once we crossed a larger bridge and Meadow Lake came into view, the park looked much cleaner.

I'm not really sure what I expected the course to look like, maybe a loop around the lake or a meandering paved path through the park, but I was taken aback to see a loop across a parking lot marked by orange cones and then looping around a wide path. In case you weren't aware, these 10 and 6 day runs are done completely on a 1-mile loop that is run continuously over the 10 or 6 days. Kevin and I entered the race area and took a quick look at the leader board before inquiring where Pam's stuff was set up.





Kevin and I walked through the athlete's village, which consisted of a couple of tents set up as kitchens, rows of open-sided tents along the course, and a tent village in the back where the runners (and some crew members) slept. Additionally there was a large medical tent erected. Kevin and I wandered around awhile trying to locate Pam's stuff, but she had just come through on a lap, so people were already her. Eventually her current support crew returned and we introduced ourselves. We put down our bags and started asking questions about exactly what we needed to do, but Kevin and I both felt fairly useless and even in the way. The current crew didn't really seem to want to fill us in on what was going on. Eventually, as we asked questions, they started giving us the run-down and we jumped into the mix.





Pam was just behind the women's leader Dipali Cunningham. They seemed to be on slightly different schedules, so it was really tough to see who was in the actual lead. It all depended on who was resting at what point. Both women were just under the 200 mile mark. The heat was working to slow all the runners on the repetitious course. We settled into a routine where we were meeting Pam at the leader board and handing her club soda mixed with Nuun, a cup of water, a cup of gingerale, and a bit of a Burger King hamburger. Then we'd dump ice into her hat and she would head out on another loop. This continued for a couple hours as she seemed to be operating fine with the system. When we'd ask her if she wanted to change, she would say no.

Eventually, Pam's friend Mary showed up and the earlier crew left. Kevin and I continued our system and briefed Mary on where everything was. As Pam neared the 205 mile mark, we began to prepare for her upcoming break. We quizzed her on what she wanted to eat. We changed up the food a little giving her peanut butter and honey on bread in lieu of the burger. I also got her to take an Endurolyte to try and replace the salts she was losing. When she went out for her 205th mile, I put water on to boil in the kitchen to make some macaroni and cheese.



Pam came through and went straight to the medical tent for massage. She also showed Mary where her personal tent was, which was in the sea of tents where the runners slept.



While Pam was getting a massage, Kevin and I finished preparing all the things needed for the break. Stephany showed up to lend and hand. Pam came out of the massage and we got her fed and back in good spirits, although she kept apologizing profusely to us for running so slow, which made me laugh. We discussed some remedies for a few things that were giving her issues and sent her back out on the course.

After one loop, she was still complaining of being hot. We grabbed a towel that had been soaking in ice water and toweled her off to try and cool her off. The breeze was picking up and the sun was going down, which was also helping. We continued to help for a couple more laps before Kevin and I decided to go home. We both had our own workouts we needed to get in. Pam was on her 207th mile when we parted ways and was planning on running another 23 miles before getting a few hours of sleep.

Seeing the course initially made me think every person would be completely stupid (and insane) to run this race. However, after being out there for awhile helping and talking to the runners, I didn't feel that it was quite so crazy. Still, much too crazy for me.

My favorite moment was when I was walking with Pam just outside the athlete's village and she turned to me and asked, "So, do you have any aspiration to do this one?"

I replied, "No, I think this one is a little too crazy for me."

Her reply? "I think its too crazy for me too."

We both laughed, and she ran on...

Tuesday Night 9-Miler

I actually rode my bike to work for the first time this morning. I made the mistake of riding in jeans. About halfway over the Williamsburg Bridge, I realized what a dumb idea that was. I'll be riding to work and then changing from now on. Still, I got a quick 5.5 junk miles in on the bike.

About 1 pm I went out to Queens for the 10 & 6 Day Self Transcendence Run to help crew for Pam Reed. More on that later.

Once I got home, I ate and then went out on my run for the night. I ended up throwing down 9 miles, including two round-trips on the Williamsburg Bridge. The weather was amazing and I was blazing for a good portion of the run. At one point, I looked over at the city lit against the night sky as a cool breeze blew and smiled. I was reminded why I love the bridges at night. Chalk up another confidence-building run for an attempt at a Boston Qualifying time.

Hot Sunday

I threw on the Starts, filled a hand held bottle, grabbed a couple gels, and put on my headphones. The temperature was climbing by the minute, but I needed a 3+ hour run. I ran through Brooklyn and made my way to Prospect Park. After two loops of the park, I ran to and over the Manhattan Bridge and then went back over the Williamsburg Bridge, which led me home. 3 hours and 22 minutes.

Overall, I felt pretty good, which was surprising. I was fully expecting dead legs for the entirety of the run, but everything loosened up after a couple miles and I felt great (despite the heat) for about 3 hours. The last 22 minutes of the run were pretty brutal though. I started feeling a bit dizzy, probably the heat and low blood sugar. When I got home, I downed some gatorade and everything seemed to level back off. Only 3.5 weeks until Poconos...

First real ride of the year

I got up bright and early and went on my first ride of the season of any significance. I rode in to the city and met up with Derek, Shaun, LE, and a couple others to make the ride up to Nyack. I was going to go with JC up to Harriman, but I needed to get the riding out of the way earlier in the day. We went through the Palisades and then up the usual route on 9W to Nyack. I'm now sporting a nice (terrible) farmer's tan (sunburn) on my legs and arms. Sexy. I ended up getting in 70 miles of riding, which wasn't too bad for a first ride.

I fell in love with the bike all over again. It feels great to be out on the bike. I'm looking forward to more rides. There were a ridiculous amount of cyclists out

After the ride, I went home and ate a quick lunch and then went for a 6 mile run. I kept a pretty slow pace because my legs were fairly dead from the ride, but it still felt good to get in a run on a gorgeous day.

ITS HERE!

The P3 has arrived! Pictures will be posted soon.

Track Work

1.75 mile warm-up

1200 @ 6:30 pace
200 recovery
800 @ 6:30 pace
200 recovery
800 @ 6:30 pace
200 recovery
600 @ 5:55 pace
200 recovery
600 @ 6:00 pace
200 recovery
400 @ 5:20 pace
200 recovery
400 @ 5:20 pace
200 recovery
400 @ 5:20 pace

1.75 mile cool down

then I hit the gym for a quick tricep workout.

Finally - tri bike

This is on its way to me. 2005 Cervelo P3.



I've got a component group and a wheelset, so I just have to add bars, a saddle, and some brake levers and I'll be on the road. I hope the Trek doesn't get jealous.

I feel phenomenal!

This morning I had to go check on some things for work at a site for an event we are doing this weekend. So, I decided to just get up early and run to the site and then to work. I left Brooklyn and headed up to Queens via the Pulaski Bridge and on to Manhattan via the 59th Street Bridge. From there, I ran up the greenway on the FDR to the footbridge to Randall's Island and up to Icahn Stadium. I dealt with our stuff there and retraced my steps into Manhattan. From there, I took 102nd Street west to Central Park. I ran in Central Park down to Columbus Circle, over to 9th Ave, and then to the office. I got in about 18 miles and I felt great. I felt like I could have gone another hour at least. I think I'm going to try and throw down another 5-6 miles tonight.

I really feel great right now. I really need to start getting out of bed in the morning and get some mileage in. I'm sure it will increase my energy level throughout the day.

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On an unrelated note, we've got a lot going on in Boston for the marathon. Follow Paul's blog, its quite humorous: Run Boston '09

Duel in the Sun

With the Boston Marathon on monday, this is a fitting video. Especially if you've ever read "Duel in the Sun." Doubt we'll ever see a race like this again. Too bad I was only 4 and had no clue this was even transpiring.

I'm getting better

Two runs tonight. I did the 6 mile loop in the park with Tiffany while Run Club was out doing hill repeats. The hip flexor felt kind of tight, but it wasn't too bad. We kept the pace pretty slow, but she had done a track workout earlier and I was trying to save my legs.

Then I headed home and went back out in the rain for a 4.5 mile run to the Williamsburg Bridge and back home. I felt great during the run. The rain was cold and the wind was terrible, but it was the best I've felt in a long time on a run. That's encouraging since I'm only a month out from my next marathon.

Evading injury

I've been laying low for a the past few days trying to let my hip flexor heal a bit. Its been really sore for a couple week. I skipped the long runs over the weekend to try and let things settle down. I went out for an easy 5.7 miles tonight. Its still hurting a little, but not too bad. Hopefully this week i will see mileage go back up.

Terrible Race, Great Race

I had a terrible race yesterday. I haven't felt that bad during a race in a long, long time. I didn't feel good until there was only a mile left. I finished 28th overall, but it was a disappointing finish. The actual race was nice though. The course was challenging, well marked, and very well organized. I can't believe it took me 3.5 years to actually run in Van Cortlandt Park for the first time.

After the race, I came home, ate, and then headed out on my training run. I got in 3 hours. It was rough at times. I was pretty drained from racing earlier in the day, but I went through cycles of feeling pretty good. I think by this weekend I will have caught up to my training program and be on track for the Peaks Ultra.

Urban Environmental Challenge

In the 3.5 years I've been in NYC, I've never made it up to Van Cortlandt Park for a run. That's a shame. But it ends on Sunday.

I just registered for the Urban Environmental Challenge, dubbed "New York City's Only Real Trail Race." Its only a 10K, but I'm sure it'll prove to be fun.

See pics here.