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Archives for: 2007 08/28/07
I know I don't write enough
I know I don't write here enough, but really who reads this anyway. Well I know a couple people that do, but not many.
Anyway I actually banged out an 8 mile run this morning. 1.5 miles to go meet my occasional running partner (she is seeing someone so no one read in to this) and then 5 miles with her at her 9 or so minute per mile pace) and then 1.5 miles back home after dropping her off. That's 8 miles.
I also ran Friday through Sunday, Sunday with her again. So it's a start. Oh I'm meeting another running partner on Thursday. She's got a much slower pace, but I'm hoping I can help her get a love for running and maybe help her get better and stronger. We'll see.
08/20/07
I'm back...
Well this weekend saw me doing two training runs, looks like I'm back on the training circuit. 9 miles on Saturday and a rough 3 on Sunday.
Monday's off, and switching to morning runs Tuesday through Thursday as I've not got a running friend. So we'll see how this all goes.
08/06/07
Well the race is done
Well the NYC Half Marathon was yesterday and I can say it was probably the hardest thing I have ever done. In the last 3 months I've done training runs in 2 different states and 6 different countries (including the USA) and doing the opening 7 miles in Central Park, here in NYC, was the hardest run I've had yet.
Central Park, for those of you who have never been here or don't run in the park, is nothing but hill after hill after hill. I made the mistake of taking that lightly and not doing any hill training in the last month and a half. The only hill training I had done was in New Hampshire in June for 4 days. Not a smart training approach.
By the time I'd hit maybe 5 miles in to Central Park I could feel my calves locking up and then on the down hills accelerating to make up the time and trying to let the burn out of my calves. Once we left the park I was happy again, knowing I was past the half way point and not having any more hills to deal with I thought I would be OK to hit my 1 hour and 45 minute goal, but then I hit the West Side highway and mile 10.
I know the West Side like the back of my hand, I run it every day. It's an easy run, but I'd hit the wall (figuratively speaking), the hills earlier had done me in. I had to slow right down and my splits dropped badly and then the last mile I started to be able to pick it up again. I got really choked up at mile 12, started tearing up and then hyperventilating because I knew I was going to be able to finish, not at the pace I wanted but I was going to cross the finish line running, and that I did.
Once the 400 meter mark hit I started my sprint to cross the finish line at a respectable 1 hour 52 minutes and 52 seconds. 8 minutes and 37 seconds per mile. I can not complain since it was my first half-marathon and I've been injured and had to cut my training mile distances in half for the last 2 months.
Next year I will prepare for those hills and not hit a wall. See you then!
08/05/07
Today is the day
Well it's about 4:30 in the morning and I'm getting ready to head up to Central park in about 30 minutes to get this run started. I need to be in my corral by 6:15 am for a 7 am start.
Wish me luck!
08/03/07
2 Days and counting
For all of those supporting me, thank you. I think I may actually be ready to do this Half Marathon. I can say it's been a real challenge. I'm not that frequently challenged in life at least not to this degree. With the injuries, the work schedule (travel specifically, as work is very good to me letting me come in very early and leave early), getting sick etc, this has been a rough road, trying to prepare to run 13.1 miles very early this Sunday morning. For a worthy cause though, I can say I'm very proud of what I've accomplished.
Of course my goal is to run it in under 1 hour and 40 minutes, I've done around that in training runs, so it's possible, but it's been a long while since I've been able to run that distance at all.
Anyway the point of this update is, for any of those who will be watching on the side lines or on TV my race number is 3786 I will be wearing a bright orange t-shirt (it's my Fred's Team racing shirt which as you all know by now is the fund raising team I'm on for Sloan Kettering's Cancer Foundation) as well as an orange bandanna and my Black Oakley Thump Pro MP3 sunglasses (as for shorts, I have not decided if I'm going to buy new ones so I don't know the color yet). So if you are on the sidelines I'm pretty sure you'll be able to spot me (even if there are 13,000 runners) and just maybe I'll be spotted on TV as well for those of you who can't make it!
I'll tell you all, I am nervous, or maybe it's excitement, I went and picked up my race kit yesterday afternoon, 13,000 people is one heck of a lot of feet hitting the pavement it's going to be like nothing else I've ever done.
Hey Sideline people, bring cameras if you can! Thanks and wish me luck!
07/30/07
6 days to go
Well the New York City Half-Marathon presented by Nike is in only 6 days. I'm actually starting to get nervous, but I'm excited to announce that Fred's Team has raised $126,740 USD to date. I personally raised the 6th largest amount of money on our team ($ 3,355).
Back to being nervous, my training has gone to shit, literally as I just got back from Mexico (for anyone who's been to Mexico, you probably know what I mean). To make matters worse, in the last 2 weeks I've trained in 3 different countries and have taken far too much time off due to flights and traveling. Then the shin splints, I'm sick of talking about those. After the Half-Marathon is over I'm going to go to the doctor and have them checked out as I'm betting they may be stress fractures and not shin splints any more.
I'll get a few miles in this week, but not many since I'm just going to rest up my shins, and get over Mexico. I am still hoping for a personal best in this race, but as long as I run an hour and 40 minutes or better I will be very happy.
For any of you who are in New York and want to watch the race in person and cheer me on (as well as the 13,000 other runners) the run starts at 7am in Central Park and moves through Times Square to the West Side Highway, down the West Side finishing in Battery Park City (literally at my Apt building) at West Side Highway and West Thames. I'm in the first corral of runners (and great I was looking for that information in my email and I can't find it right now, shit) so I expect to be crossing the starting line before 7:30 AM which means I should be finishing by somewhere around 9 am. I hope to see friends out on the course. You can also watch the race (in New York anyway) on TV at WABC Channel 7 from 7:00 a.m. to 9:00 a.m. I hope other places in the world can watch it on TV as well!
I'm going to have my "Carb Loading" dinner Saturday night at 6PM with the location to be announced, so if anyone wants to wish me well the night before, let me know.
Anyway this is the last email before the actual run, so wish me luck. Thanks for all your support everyone.
Bobby
07/20/07
Blown past fund raising goals
I had reached my initial goal of 1200 dollars in only 3 weeks when I started fund raising for the New York City Half Marathon presented by Nike. I then set a goal of 2,000 USD and beat that about 2 weeks ago. This morning I set a new goal of 3000 USD now am at over 3,200 dollars raised. I have to thank Fine Point Technologies the company I work for donating half of that total!
07/10/07
3 miles and 93 degrees
My training is starting to just plain out frustrate me, I can't do the mileage I'm use to and the mileage I feel I need to get ready for this race.
I'm on the wagon now and improving my diet in order to drop a few pounds to get to race weight and maybe ease some stress off my left leg. It's not like I'm a big guy but this not race weight, weight could be causing some of the stress related issues on my shin. Who knows.
Anyway it was damn hot last night and 3 miles was work. I did some stairs, jumping jacks, push-ups, dips and calf raises afterwards as well. Trying to do what ever I can to be as close to 100% as possible for August 5th.
07/09/07
6 miles of heat
Well yesterday was my longest run in a while (due to the terrible shin splints) and luckily the only thing that stopped me from doing the 7 miles I was supposed to do was the incredible heat in New York City. We've got a little heat wave going through right now. It's supposed to be 97 today (before humidity) so I'm not sure if I'm going to run after work today as that can just be dangerous. Maybe I'll do stairs out side and some boot camp type things.
07/03/07
5 Miles, 41 minutes and pain
Well it seems last night that I learned my leg is not much better. I'm consciously working to make sure my gate and stride are correct and not the cause of the problem. I'm icing my leg twice a day, I'm doing new stretches including one specifically for shin splints. I just hope I can work through this.
I'm not looking forward to the 8 mile run I have to do tonight.
07/02/07
I'm back
So I took one full week off from training. Then last week I was in New Hampshire for the whole week and did hill training (running on a hilly course) Monday through Thursday averaging 4.5 miles per day. A light start, with icing my left shin twice per day to get though these shin splints. Took Friday and Saturday off and did a fast 3 mile training run yesterday. Point being the leg feels good. Not great, but good.
This is the final stretch for training, the even is only 33 days from now, so I'm beginning to truly buckle down and get extremely focussed for the next 33 days, starting July 5th I will no longer drink any alcohol and completely change my eating habits to get most efficiency out of my training. My weekly mileage also starts to increase this week to 36 miles, then 41 miles, then 43 miles and then 39 miles before the final week which will only be 19 training miles before the 13.1 mile half marathon on Sunday August 5th.
06/19/07
Time off
Well the shin splints now kick in when just walking so I'm going to take a few days off.
06/18/07
Shin Splints
Well unfortunately I have a serious case of shin splints in my left shin. I put in my miles last week, but maybe should have taken the week off to heal. I'm taking today off from running and we will see how my left leg feels tomorrow.
06/14/07
A quick 4 miles
Well last night I was in a bit of a pissy mood, which actually can really work well for a run. I had a 4 mile easy run scheduled which turned in to a 4 mile speed run. 4 miles in 7:48 per mile. My average training run lately is 8 minutes per mile or a little slower so when you really kill a 4 mile run like that it's nice.
Tonight is a 9 miler on one training guide and a 3 20 minute tempo run with 5 minute warm up and 5 minute cool down, I'll decide later which one I choose since I still have left leg issues and a 15 miler scheduled on Saturday.
06/13/07
Perfect 6 miles last night
Finally think I'm starting to make a break through on this wall that I'd hit. A perfect 6 miles in 48 minutes on a training run. It's a start and I hope that I'm making a break through to get back on track and back on schedule.
06/11/07
Don't run only 20 minutes after dinner
At mile 3 the cramp set in so much so that it screwed up my breathing. Had to walk the last two miles back to home because the cramp would not go away. So note to self, do not have a proper meal right before a run.
Sometimes it's nice to run with someone
I use to train regularly with someone last year and things change and I've been training on my own along the West side of New York for about 6 months. Well I took 3 days off from running Tuesday through Thursday and started back Friday. On Sunday I ran with a friend. Literally just a friend for all of you who may be reading in to this post. She is a a very good runner who has done marathons before.
Well we did a 7.75 mile run at an average of 8:15 per mile which still allowed us to be able to chat along the way. It does make training runs much easier to have someone to help carry you along if you are struggling to get back in to the grove again.
06/09/07
Fund Raising Goal Hit!
Thank you to everyone who helped me reach my initial fund raising goal of 1200 dollars for Fred's Team to support The Aubrey Fund for Pediatric Cancer Research at Memorial Sloan-Kettering Cancer Center in the 2007 NYC HALF-Marathon Presented by NIKE, on August 5th. We hit my initial goal in only 3 weeks, I think it's amazing and I would like to thank each and every one of you for your support. So now I'm changing my goal to 2000 dollars, I can fund raise up until July 22nd so I have well over a month to hit that goal. Again thank you for getting me to my initial goal so quickly.
As you all know I'm running in memory of Elgin-Alexander Fraser who lost is battle with cancer at the age of 3 on May 19th, you can read more about his story here: http://www.mytinylink.com/x.php?w35 . His parents signed the release forms and Sloan-Kettering made it official earlier this week. My Donation page has been updated and accepted by Sloan-Kettering & Fred's Team and you can see that here: https://fredsteam.mskcc.org/fundraising/Controller?action=userHome&user_id=37750&event_id=54 to either track my progress or donate if you would like to. You can also donate by check if you are not comfortable donating online, there is a form that you can print out from that fund raising page and then you would mail it to me.
Again thank you all
I'm back on track.
Yesterday afternoon I went out and ran for the first time since Monday. A simple quick 3 miles in 24 minutes, the perfect 8 minute mile again.
06/05/07
Rain and 4 miles
Last night (Monday) I got home from work and headed out on my daily run, yesterday was a 4 mile run. About 1.5 miles in a light mist started, I like running in the rain but I don't like my shoes getting wet, if they get to wet they are ruined for shock absorption for good. The mist came and about 3 miles in it started to get a little harder. 4 miles and 32 minutes later the run was over and I really wasn't too wet so it was fine.
Ya know I'm heaving then I have been in about 8 months for some reason, I'm looking forward to hockey season being over and getting on the wagon so I can drop a couple pounds which should decrease my per mile minutes, which would be great since my goal for this half marathon is under 1 hour and 40 minutes...
06/03/07
4 miles and very humid on a Sunday Morning
I always strive for the perfect 8 minute mile average on a run. If I do better than that well I'm of course happy but if I get that perfect 8 minute per mile average I'm perfect I don't need better, but I certainly don't want worse.
Today I hit that perfect 8 minute per mile. It happens regularly but hasn't happened easily in a couple weeks, today it felt good and I enjoyed it. Oh and The Ottawa Senators won game 3 last night so I'm double happy!
06/02/07
10 miles on a very warm Saturday morning
Well I wanted to be done today's training run in the morning before it got too hot and to avoid the thunder storms that may be coming. Well I'm home now and it's already 82 degrees so I didn't do well of avoiding the heat but I did bang out 10 miles at an average of 8:15 per mile which I can live with since it's my longest run in a couple weeks, so it looks like I'm starting to break through this barrier that had built up over the last couple weeks.
05/31/07
Hot & 7 Miles
Well I was supposed to do 9 miles tonight but I have been having difficulty with my longer runs the last 2 weeks so I ended up only doing 7, which was my longest run in probably two weeks. I started cramping at 6, could be the heat, but probably just worn out. Too many late nights watching the Ottawa Senators. I've met some dietitians over the last week and am going to hopefully get some advice on changing my diet to maximize my runs. Come July 5th I will also stop drinking for the full 30 days up until the race is over to make sure that I get the last 30 days of training as good as they can be.
4 Miles on a Hot Wednesday Night
It was very warm last night, I'm also still getting over a little bit of shin pain in my left leg and some type of mental block causing me to not run as well.
Even with that I had a 4 mile run scheduled and did it at 7:50 per mile which is my fastest training run in a few weeks so I really can't complain, but I was exhausted after it was all said and done.
05/30/07
Running Half Marathon in Memory of...
I don't doubt most of you that are at least following the Cup Finals have heard the story about Elgin Fraser. "In the end, it was a hockey game Elgin-Alexander Fraser was not going to miss.
Two weeks back, the three-year-old spent his last hours at home, nestled between family and friends on a mattress on the living floor in front of the television watching the Ottawa Senators reach the Stanley Cup finals." Elgin died from a very rare form of Cancer 2 hours after that game.
Reading that article was weirdly timed as I was wanting to register for the New York City (Where I now live) Half Marathon on August 5th and wanted to run it for Charity. So I chose a team in NYC that raises money for Pediatric Cancer Research. https://fredsteam.mskcc.org/fundraising/Controller?action=userHome&user_id=37750&event_id=54
Then I decided I wanted to run it in Elgin's Memory, but of course it's not that simple there are consent forms etc. Well oddly enough my mother went and spoke to Elgin's mother (they both live in Carleton Place and she is signing the consent forms so that I can dedicate my run to his memory. I'm still at the the 1/3 mark of my goal for fund raising but I'm not even a week in and the run is August 5th so I have lots of time to beat my goal.
This is a copy the article that just killed me and wanted me to run in his memory. I read the original in the Ottawa Citizen 10 or so days ago. http://www.canada.com/saskatoonstarphoenix/news/sports/story.html?id=7ab24c1a-6ee8-41f2-8e5b-f429733ccf25
This isn't me just looking for fund raising, it's also getting the story out about this little boy and his fight. I wish his family all the best and will continue to train and fund raise in order to put my best foot forward on August 5th.
05/29/07
Thank you all for your Support
Firstly thanks to those of you who have donated and sent me best wishes in my effort to raise money for the Pediatrics Cancer Research Center at Sloan-Kettering here in New York City though my running the New York Half Marathon on August 5th (this year). My Goal is to personally raise over 1200 dollars and I'm already over 1/4 of the way there at (currently) 425 dollars. So thank you to everyone who has donated and sent me well wishes, thank you it means a lot. I actually had a good training run yesterday, I'd been struggling the last few days, with some shin pain and mental road blocks, but I think they may be clearing up (Even if my Ottawa Senators didn't win Game 1 of the Stanley Cup Finals last night, oh and thanks to all that wished me luck on that as well).
You can follow my fund raising progress (or donate if you are getting this message for the first time) here: https://fredsteam.mskcc.org/fundraising/Controller?action=userHome&user_id=37750&event_id=54
I am also trying to run my race in memory of Elgin Fraser who you in Ottawa will have no doubt heard of. He was a 3 year old, massive Ottawa Senators fan, who lost his fight with neuroblastoma (a very rare form of Cancer) only a few short hours after The Senator's won game 5 to secure their place in the Stanley Cup Finals. I'm trying to get the sign off form to his family so that I can make the in Memory of official, I will keep everyone up to date on that. It's a touching, very sad story but you can read more here: http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20070521/elgin_fraser_070521/20070521?hub=TopStories
With all my respect and thanks,
Canadian Bobby for those of you in the USA
And Well just Bob to those of you back home in Canada.
05/25/07
My Next Race, for Charity
I've been accepted on to a fund raising running team for the New York Half Marathon presented by Nike. This year, I'm running with Fred's Team to support The Aubrey Fund for Pediatric Cancer Research at Memorial Sloan-Kettering Cancer Center. Making the decision to compete in a half marathon was a big one, and training for the race so far has been grueling. However, I know that any challenge I face in completing this personal goal is put into perspective when I consider what children with cancer face every day. https://fredsteam.mskcc.org/fundraising/Controller?action=userHome&user_id=37750&event_id=54
05/23/07
Last Night, an easy 6 miles
Beautiful weather last night and a 6 mile run scheduled. Nice and simple at 8:10 per mile average when all was said and done.
So I found out my entry for the New York City Half Marathon was not accepted, it's a lottery system this year so it's luck of the draw. So instead I joined Fred's Team which is a group that runs to raise money for cancer so I'm going to see if I can get a race number that way, and hey it's better anyway since each person has to raise at least 1200 dollars all for Cancer research so that is good. We'll see if I can get a race number though. I'd like to run that race since it ends right at my apt building.
Personal Best
I ran a personal best Monday after work. I had a scheduled 3 mile run at race pace and I far exceeded that. 3 miles in exactly 21 minutes a perfect average of 7 minutes per mile. A new personal best.
05/12/07
Early 12 miler
Early as in it's 11 am and I'm already back, not early as in before dawn. It was scheduled to be 13 miles, but my shoes are only a few miles short of 300 and I wore a different pair (complete different make etc) of running socks then I'm used to so at mile 10 I could feel a blister coming, so I stopped my watch and began walking for a bit then did a another 2 miles fast.
And yup still with the Oakley Thump Pros on my head ;)
05/10/07
3 days of Runs in Puerto Rico
I love that I travel for work, especially when I get to go to places like Aruba and Puerto Rico. In this case I was in PR for 3 days and 3 nights and ran each day in the morning. Usually right around 7 am, by 7am it's already well in the 70s with 60% or higher humidity, but it's hotter and more humid later so it's a nice time to run.
We always stay in Old San Juan which is very hilly, but does have a running / walking path right along the ocean very close by, the path is just under a mile in each direction which means I have to run it multiple times if I want a decent length of a run. There is also another run I do that goes up to an old castle with a large lawn that is all hills so I can do some off road hill training work outs.
There is a 10K race held in PR every February that is supposed to be great and I think since I go there a few times a year and run every time I do that maybe I'll register for this event and go run it. If you've never been to Puerto Rico I'd recommend it. Oh and running with my Oakley Thump Pro sunglasses (sunglasses with an integrated MP3 player with built in headphones) is fantastic, I love them. I have the 512 meg version which is probably about 100 songs and they last 6 hours per charge, it's great. I put them through a work out traveling with them and running each day in such humid conditions, they took it like a champ, love my Oakley Thump Pros.
04/30/07
12 miles, cloudy but with a new toy
So on Saturday I finally broke down after wanting them since the first generation Oakley Thump was released maybe 2 years ago. In November or December Oakley released it's Generation 3 Thumps, the Oakley Thump Pro, I realized that they now have a version that I would wear and figured they had all the bugs worked out. So I finally broke down and bought them on Saturday.
No more batteries, no more wires, no more arm bands. Just sunglasses with a built in MP3 player. The 12 miles on Sunday was easy! I do highly recommend the Oakley Thump Pros as long as you can afford the price tag they are worth it. Well this is only my 3rd day with them now.
04/23/07
So I'm not writing enough, but I am running
This weekend was superb, 70 each day and sunny.
I ran a half marathon distance Saturday 13.1 miles with an 8 minute per mile average.
10 K distance (6.1 miles) on Sunday with a 7:50 per minute per mile average.
04/14/07
95th street & back
Today's training schedule called for a 14 mile run. Sometimes you look forward to them and sometimes you don't. I was on my run yesterday after work (6 miles) and though it was extremely windy I thought to myself if I feel like this tomorrow I will be able to do my 14 miler and well I did.
It's nice and sunny today and mild at around 49 degrees and not very windy at all. Those conditions make for great training runs, and easy distance runs.
Now I'm pretty sure I went past 14 miles but I can't be sure. I went from my building to the river, then up the Hudson river to 95th street and all the way back. The first and last 5 miles are actually measured with signs, but I don't start that the first mile mark as I start at my building and go up the river, where as the first mile mark is on the highway, so my first mile is longer than the markers and there are only markers for the first five miles. So I had to do miles 6 and 7 via the 5 mile pace.
Anyway it felt great. Enjoy those long runs when they come up as they make the short runs seem very, very easy.
04/11/07
Tempo training
I do love the fact that I actually train and don't just go out for a daily run. Just running the same thing day in and day out can get very, very boring. That type of the same routine each and every day is probably why so much of America is over weight, it's hard to start and then it can get very boring and once you don't do it one day it gets easy to not do it the next day.
Anyway back to my point, when you actually train for someone there are two advantages. First, the fact that each run is different, could be a distance run, a recovery run, a speed run or tempo work. Second the achievement from accomplishing your goal, like a 5 K or a 10 K or a 1/2 marathon at the end of it all, and then you start all over and work to do better the next time.
Today was tempo day, so 5 minute warm-up run, then 400 meters (sprint basically), then 2 minute and 15 seconds recovery jog and repeat 9 times, then the 5 minute cool down. It's probably the "easiest" day even though the 9 times of sprinting 400 meters can become quite difficult, but this run goes by faster then any other one, even though it takes 46 minutes with all the recovery jogs and 5 minute warm-up and cool down. I recommend trying it.
04/10/07
OK, I'm back
I'm finally back, I've been running but had a bit of a medical scare that put me in a funk, and then I was in 3 tropical countries in 4 days so I was running but not posting etc.
Well now I'm back, tonight 50 degrees and 8 miles in 66 minutes. Not too bad. This week though is a high mileage week, I will hit over 50 miles between Sunday and the end of Saturday so it's going to be a rough one, 6 on Sunday, 4 yesterday, 8 tonight, I have speed training tomorrow which should put me around 5 miles for tomorrow, then 8 miles scheduled on Thursday a short one on Friday and a 14 miler on Saturday. Hopefully the weather holds up for all these runs.
Enjoy.
03/23/07
64 degrees and what, what?
When the warm weather comes everything just fits together. Runs get longer, but seem easier, per mile minutes get shorter but don't seem as difficult.
Last night was one of those, 64 degrees, shorts and a t-shirt. 8 miles later it had only been 64 minutes, for a perfect average of 8 minutes per mile.
Next week though I will be in Aruba, Bonaire, and Curacao I can not wait to run there and see what that is like. I'm really looking forward to getting away and running in a tropical location.
03/19/07
Less than two weeks to go
Well I have less than two weeks to go for my first running event of the year and it's my longest one until May 27th in Ottawa. On April first is the 10 K Scottish Run in Central Park that I am entered in and with the cold snap we had I didn't run Thursday, Friday or Saturday, but I did do a 7.5 Miler on Sunday.
It was probably 25 degrees with a bit of a wind but nothing like it could have been. The sun was bright and warm which really helped make it a much nicer run that I had expected. The only problem is running that last half in to the sun with maybe 1 layer two many meant I started to really over heat and what was supposed to be an 8 miler was stopped early at 7.5 miles to prevent a serious over heating problem.
Even with the not so perfect conditions the 7.5 mile run was completed with an average of 8:16 per mile. I'm not going to complain with that either. Let's just hope I can get ready for the 10K in 13 days and run a Personal Best that day.
03/15/07
Speed work on a Wednesday night
Well last night was perfect running weather again in New York City. Too bad it's not lasting today is going to be thunderstorms (I should have gotten up early and went out before the rain came), tomorrow snow and cold and Saturday cloudy and crappy. Today was supposed to be a distance day with an 8 miler, but it will now be a 0 miler and tomorrow luckily is weight day with no run scheduled. Saturday is supposed to be a 12 miler so we'll see when we get there. That would be a good way to start St. Patrick's day though.
Anyway last night was speed work night. 400 meter sprints with 2 minute recovery jog then repeat 7 times with a 5 minute warm up and a 5 minute cool down. So 4.5 miles at an average of 8:27 per mile, not bad considering those recovery jogs really are slower than my standard pace.
Well lets hope this weather clears up soon.
03/14/07
Nothing like a t-shirt and shorts in March
Last nights run was around 4:30 pm, it was late 50s and the sun was shining. Shorts and a T-shirt only for a 7 mile distance training run. I'm not combining two training tools as I don't agree with the one from runner's world in reference to distance training almost every run is a short 3 miler, with only 1 distance run per week and 1 tempo run and I like the miles I think a 3 miler is useless unless a simple recovery run after running 6 days straight with intense speed interval or distance training. So I'm also using the Nike Training Log tool (which is free where the Runner's World one is not).
So I started out on my warm up pace, probably around 9:30 per mile and slowly built up to somewhere in the 7s per mile for the last mile or 2. Really it was what felt comfortable without pushing myself too much since it was a distance run of 7 miles and tonight is a speed interval run so I wanted to not kill myself (and it better not rain tonight, I want to run), since I will have to push myself for 400 meters then recovery jog for 2 minutes and repeat 7 times.
So when it was all said and done I covered the 7 miles in 59 minutes which averages out to 8:26 per mile. Not bad at all for a training run.
03/13/07
First sub 8 min mile training run of the year
Yesterday evening (5ish) was almost perfect running weather. Training program called for a 3 mile easy run, but well I only use that as a guideline. I started with the standard 5 min warm up (as part of the miles I'm going to run for that day though) and decided I was going to do 4 miles.
Well after the warm up I felt good and started to increase my pace, breathing was right, no cramps, no chest pain, so I knew I wasn't working to hard but I knew the pace was strong and I know I really need to start getting ready for all the events I have up and coming, especially that first half marathon in Ottawa in less than 2.5 months.
So by the time the run was over I'd run the 4 miles with the last 3 each under 8 minutes per mile with the final mile probably around 7:30 per mile. It felt good, and tonight is a 7 mile run, but I won't push that one for speed since it is a distance run.
03/12/07
Well it's set
I just set up everything today to go and run the ING Ottawa Half Marathon on May 27th. This will be my first Half Marathon and my plan is it will be the first of 2 as I want to register for the New York Half Marathon presented by Nike which I believe is August 6th.
So I have multiple confirmed events now:
April 1st which is the Scotland Run - 10K
April 22 Adidas Run for the Parks / Kids Races - 4M
April 29 Fifth Annual Run As One, TGL Classic Presented by JPMorgan Chase - 4M
May 19th Healthy Kidney - 10K
May 27 ING Ottawa Half Marathon - 13.1 M
Going to be a busy year, I've got to make sure I get in my 9 qualifiers for the 2008 ING New York Marathon in case I decide I want to run that event.
03/11/07
11 Miles and building
Well Saturday was gorgeous, went up to over 50 degrees and the sun came out, when I was running though the sun was just starting to burn away the clouds and it was about 38. Warm enough to not have layer up and warn enough to feel great on the run.
Again Saturday's run started out as a temp run, 5 min warm up then 10 minutes at race pace, 4 minutes of a recovery jog, then again 10 minutes of race pace, then 7 minutes of cool down, well I turned the 7 minutes of cool down in to an additional 6 miles.
So in total the run was 1 hour and 30 minutes and 11 miles.
03/08/07
6 Miles in the cold and salt...
Last night actually wasn't a bad run, I did have something to look forward to after it which always helps. So I headed out just after 4:30 pm to hit the Hudson river path it was probably only 20 degrees, but the sun was still out which helps and there was very little wind, which really does help.
The only real complaint is the salt on the paths, which of course is good so we don't slip on ice etc, but they really use a lot of it so it's crunching under your shoes over and over with every step.
Due to the extra layers in the cold though my run was slower than normal doing 1 mile every 9 minutes instead of my training average of 8 or less. What can you do, I won't complain, hopefully it will continue to warm up so I can shed the layers.
03/05/07
First 10 mile run of the year
Saturday as just gorgeous out. 50 degrees, sunny and no wind. That meant running pants and a T-shirt, no layers.
It started as a 4 mile tempo work out which means every 2 minutes you do race pace for 400 meters than recovery job for 2 minutes repeat, 7 times with a 5 minute warm up and 5 minute cool down.
Well it is so beautiful out today I ended up take the 5 minute cool down an additional 6 miles. So all in all a ten mile run, at a decent pace of probably just over 8 minutes per mile.
03/02/07
50 and Sunny, what?
And it was easy run day? Damn that just made the 4 miles seem like heaven. Honestly effortless.
Started a new workout program yesterday this is to get me back in to running shape, have to lean up and cut some of the muscle mass so I can run faster as I have a 10 k race in less than 1 month (April 1st) and more running keeps the mid section lean which can be hard when you like beer.
Honestly 50, sunny, and an easy pace 4 miler, it really makes you realize just how much you love running (well that is if you love running)!
02/28/07
Great run last night
I've run every day for a week now or more I've lost track and have been to busy to post every day. Last night's run was great though. It was early evening probably around 4:30 when I started down the Hudson river, hit the 3 mile point and turned around about another half a mile in or so there was a runner in front of me. Happened to be a women and was doing a pace very similar to mine but slightly slower eventually I passed her. For the next 2 miles she stayed very consistently between 20 and 30 feet behind me.
It was just enough that I would have to listen for her foot steps (when my friggin MP3 battery had died) and enough I could see if she was still there when I turned a corner. It was weird but it made me feel like I was running with someone and someone was pushing me to keep going without anyone actually being there. Made the 6 or 6.5 mile run honestly easy and at a good pace.
02/26/07
Runs all weekend
I should have posted sooner but I just didn't so to anyone who may actually read this I do apologize.
Anyway I ran Friday, Saturday and Sunday. Sunday's was the best, probably around 7 miles (I didn't take my normal route). It was a perfect 32 or so degrees Fahrenheit and no wind so I had much lighter layers on which always feels better for a run.
I started down the west side highway and figured I would cut across the city and come back home wide the East River paths, well it didn't happen that way I crossed in the City a little more north of where I normally do (I wanted a longer run distance) and then basically ran in to the Holland Tunnel so I had to go around that and eventually realized I was running North not east so then I had to still go east but I ended up going west instead so I got completely mixed up with were I was going, but that was OK because I ran right past Scott Adsit and Jane Krakowski from Alec Baldwin's new Show 30 Rock (which is quite funny by the way).
That was the fun part of my run once I figured out where I was I made my way back to the West Side Paths and finished my run. So a good distance and a fun time being lost which gives you different scenery then I'm use to while on the same route each day.
02/22/07
Speed run
Yesterdays run was fantastic. I was at work until later than normal (I go in to the office at 7am so I leave around 4 or 4:30 on most days) so my run didn't start until just after 5pm, but man it was a good run. It was almost 50 degrees so I had far less layers on them normal which literally lightened my load allowing me to literally increase my speed per mile. I felt great and light while running. I didn't wear my watch (again, shit) during the run but I estimate 7:30 per mile last night and man I enjoyed it.
It is suppose to rain today so I don't think I'll be able to squeeze a run in, which means the stationary bike instead since I have a 10K I have to train for in just over a month from now.
02/21/07
Sit down lunch today
Well I had a meeting with a potential vendor today. One of the great things about Lunches with Vendors is they traditionally pay. The vendor wanted to take me out to lunch so I wasn't going to complain. The crappy part was we left after 12pm and it gets very busy down here in the Financial District for lunch.
We ended up going to the Mercantile Grill which is an Irish Pub. Two floors, the first is the bar area with the upstairs being more like a restaurant. The menu is very much traditional pub fair, including Sheppard's Pie (one of my favorite dishes growing up).
Anyway we both ended up having the same dish, a blackened chicken wrap with fries. The fries where great (Steak fries) and the wrap was OK, the shredded cheddar cheese didn't really melt so that was slightly off putting and there where too many sautéed onions for my liking on the wrap, the side pickle was excellent though.
I am intrigued by the shear amount of staff they had, and what the place must be like at happy hour, I think I will check them out for evening drinks one night soon.
Oh to see 40s
Ahh the joys of running start to come back when the temperature gets in to the 40s which it did yesterday and is today as well. Running at 40 degrees really seems a lot easier then when it's in the late 20s. I think it also helps because there are more people out as it gets warmer, other runners can push you and inspire you or just challenge you.
So yesterday evening was a 5.5 miler down the West Side, I really should probably find a new route, but it's a busy area for runners which is nice, and there is really no road traffic or lights on that run. In fact you can go about 7.5 miles down the west side on either park paths or the bike path without having to do traffic and side walks so that gives you a there and back mileage of 15 miles. That is a good long run, and I feel one coming along soon.
02/20/07
28 Sunny and no wind
28 Fahrenheit degrees sounds like it might suck for a run but with the sun out and no wind it's actually great. Though I do miss a long run on a warm sunny day. Either way yesterday's afternoon run was nice, though difficult as I do feel heavy when running due to the muscle massed gained from the weights 4 times a week.
The next event I'm going to run is on April 1st The Scotland Run which is a 10 K run, so in the Month of March I will probably switch my work outs to be lighter weights only a couple times a week with far more miles out side running so I can get leaner for the run and hopefully run it at sub 7:30 per mile for the just over 6 miles that run is.
02/19/07
Financial District Holidays
Well it's Presidents' Day in the USA and that means the Financial District where are office is, is pretty dead. Most places are not open, which limits our choices for lunch. We ventured out, even in this crazy cold, to the large Deli across the street from our office. I've mentioned this place before. Their Hot Food line was very limited today because of the holiday so I got two slices of Pizza instead. One Pepperoni and one Chicken with Peppers. Both where good, especially when I added hot sauce to them. I've not had pizza in probably 4 weeks so it was a nice change to eating healthy each day.
02/18/07
More wind then expected today
Well it is a beautiful sunny day in NYC, so like normal I go out for a run. Just a 5.5 miler today, but the wind was much stronger then weather.com said it was. The gust where rough and the first half of the run was all in to the wind. There is a benefit to the first half being in to the wind, it makes the second half much easier.
There where a lot of runners out on the bike path today along the West Side highway. Why was I on the bike path? Well since it's snowed the bike path gets plowed and the walking path does not, so now we runners take over the bike path. Not many people out biking in the cold days anyway.
Tomorrow is supposed to be bright and sunny, but it will not be going above freezing, as long as there is little wind I should be able to get a run in tomorrow as well.
02/17/07
3 years ago, I would have never guessed
As per the title you would not have been able to pay me to guess that I would be out doing a 7 mile run when it's below freezing alone a river in New York City. Really.
I truly enjoy running and it may be slight masochistic but I really do enjoy it. Today it was around 26 degrees which is cold but layered and with little wind it's beautiful to run in. I know that may sound odd, but it is the truth.
The unfortunate part for me today was the fact that I decided on Thursday to run 85 flights of stairs. My calves and quads are extremely sore, so much so that I can't walk right. I figured maybe a run would help work the soreness out, well it didn't, I can still barely walk, but that is my fault, no.
Tomorrow should be nice out as well so I do plan on running tomorrow as well, I'll let you know if I do.
02/16/07
Cuban food in Down Town New York City
For fast good Cuban food in New York City (downtown anyway) there is only one place Sophie's and that was our stop for lunch today. This place is fast, good portions and not too expensive. Lunch there will run you around 8.50 for meat and two sides.
I myself got some type of fish dish (nothing has signs, it's a hot food line basically) with red beans on the side. I enjoyed it greatly. Steve and Greg both had the Jalapeño Grilled chicken (Steve's with beans and sweat plantains and Greg's with Rice and beans, and a side empenada). Ryan had Ox-tail (one of my favorites) with rice, no beans. Not sure why Ryan didn't get beans today as they are a staple in Cuban food and very good.
On a side note I do not ever recommended running up and down 85 flights of stairs for a work out cause you don't feel like riding a stationary bike and it's too cold outside to run, my calves are killing me.
02/14/07
Damn freezing rain is a damper
Well it's pretty miserable here in Manhattan today. It began snowing last night, really not that much, about an inch or so. Then the sleet / freezing rain started early this morning, that is the messy stuff. So I went out to get something for lunch on my own today since no one is really in the office. Ryan is but he had his left over Pad Thai from yesterday.
I went to that Deli across the street that I mentioned a couple days ago. I got some type of white meet chicken breast cut up in tomato based sauce. I really don't know what type of sauce it was because there was no name associated with it. I got mixed Veggies with it as well. Now the mixed veggies where great, corn. broccoli, carrots, mushrooms, string beans, and zucchini. The guy behind the counter just grabbed some of each and put them in my container then the chicken.
Anyway the veggies though great where cold, so I had to heat them up, again (same complaint as last time) and the chicken though tasty was a little dry.
02/13/07
Ahh Thai food
Today we decided to find a Thai place and order in. Now finding a good Thai place can be a real mixed bag. We found this place Budtharasa and decided to give it a shot.
We all had Lunch boxes, Steve and I had the Vegetable Basil Spicy Lunch with Tom Yum Soup (well we all had it with Tom Yum Soup, which is a spicy Thai soup, and really a staple in Thai food). Greg had the Chicken Basil Spicy Lunch (the lunches also come with a small portion of white rice, and really the right size portion not like American Chinese which overkills the rice portion). Last but not least Ryan had the Chicken Pad Thai Lunch special (since it's a noodle dish no side of rice, just the soup).
Not fantastic Thai food, but not bad and a good price, the two chicken dishes where 7 bucks each and the two veggie dishes where 6. Our mixed veggies included baby corn, broccoli, peppers, tofu and some others and all in all the spice was hot but not too hot.
Evening, Winter Running, fun?
I usually get in to work before 7am, which means I leave around 4:30pm. I do this for a couple reasons, one because I'm a morning person, but mostly because I like to have some time to myself in the evening to be able to work out and have dinner at a reasonable time.
So I was home by about 4:30pm and on the Hudson River running by 4:45 pm. Now it was not as nice as Sunday Morning's run, but it wasn't bad. I did probably 5 and a quarter miles in 45 minutes. Not a great time probably closer to 8:30 per mile, but the wind started to pick up on that route back and well I'm carrying a larger frame right now as previously mentioned due to weights for an hour 4 times a week.
Either way, to be out in the cold with the sun setting along the river in New York City on a run, it really doesn't get much better. I don't think I'll get to run tonight or tomorrow. Weather is taking a turn. Snow is suppose to start around 3pm and then freezing rain tomorrow.
02/12/07
Ventured out to pick up today
Well finally it's a decent temperature so we went out to get lunch and brought it back to the office today. There is a large deli / pizza joint on the corner of Broad St and Stone Street here in the financial district. I do not know the name of it, but they have a large choice of hot food at the hot food bar.
I had Creole chicken with mixed vegetables and Ryan had some other kind of chicken with the same mixed vegetables. It would probably help if I know what kind of chicken he had wouldn't it? I don't think he really liked the chicken because he kept going to the fridge in our kitchen to get different spices / sauces to put on it.
I enjoyed mine but the veggies where not hot so I had to nuke them.
There is no other city to run in.
New York City really is like no other city, especially for a Canadian who spent most of his time growing up in small towns. Those of you who know me, know I love to run and am sort of addicted to it. Anyway it's probably been 9 or 10 days since I last ran (been very cold so I've been riding my stationary bike and hittin the weights). Anyway I decided to layer up and run yesterday at around 11 am. It was about 25 degrees Fahrenheit with no wind and bright sun, it was almost perfect running along the Hudson River with ice flows in the river, on a bright cold, crisp sunny day.
Initial goal right now is 45 minutes per run. I'm not training for any specific events, though I do plan on doing one in April at the latest since I am a card carrying member of the New York Road Runners Club. There is a 10K on April first that I would like to run.
Anyway I ended up doing about 7 miles in 51 minutes which is about 7:50 per mile or so which is slow for me but it's been 9 or 10 days since my last run as mentioned and I'm carrying more muscle mass right now from all the weights. All in all a gorgeous day to run, and I'm hoping to run tonight after work.
02/11/07
Sunny and Cold, but beautiful in New York
I want to take a brief moment away from talking about lunches to talking about how gorgeous this city can be. New York City really is like no other city, especially for a Canadian who spent most of his time growing up in small towns. Those of you who know me, know I love to run and am sort of addicted to it. Anyway it's probably been 9 or 10 days since I last ran (been very cold so I've been riding my stationary bike and hittin the weights). Anyway I decided to layer up and run today around 11 am. It was about 25 degrees Fahrenheit with no wind and bright sun, it was almost perfect running along the Hudson River with ice flows in the river, on a bright cold, crisp sunny day.
Anyway I needed to talk about that briefly. So then I came home hit the weights and then had lunch. Chicken soup from Progresso with some whole wheat bread. Nothing special but very homey.
02/10/07
Store bought wraps, Lazy?
Well I went out last night so I'm a little slow today, but before I went out I went to the grocery store (well if you can call Gristedes a grocery store. New York City is not know for it's Grocery Stores) on my way home to get groceries for dinners and for the weekend. On sale were these South Beach Sandwich Wrap Kits, and on sale for only 99 cents so I was like hey why not. So well that is what I had for lunch today, and when I opened it I was giddy. It came with turkey and ham, two whole wheat wraps, some low fat cheese and mustard. Every thing you need (though veggies may be good too) and no fat jello for desert (ahh how cute).
It was a small lunch, but really everything you need for a quick, simple and healthy lunch (though you should probably add some veggies to your wraps people).
02/09/07
Grease Friday no more...
Well Friday use to be nicknamed "Grease Friday". It usually involved some fast food joint and large burgers (this is a picture of an actual burger I had a few weeks ago). 
Well no longer, at least not every Friday ;) Today we are ordering from L&L Hawaiian Barbecue, which you could easily get Grease from, but in support of Steve I am ordering a White Meat only BBQ Chicken Salad. Steve is having a Mango Chicken Salad. Ryan is having a small Chicken Katsu (which is a breaded, deep fried chicken cutlet cut into strips and very good) it comes with like a Plum Sauce (Duck sauce) for dipping, small white rice and small macaroni salad. Henry is getting the Mahi Mahi Sandwich (deep fried Mahi Mahi) with a side of Fries. That is his staple at this place and he loves it.
I'll let you know how the salads are after they get here.
As always L&L delivered quickly and efficiently. The salads where great, decent amount of grilled chicken with romaine lettuce instead of the shitty traditional iceberg that most cheap places have. A pretty good sized salad as well, only a couple cucumbers and some shredded carrots with an ok amount of cherry tomotoes. It did come with a fair amount of green olives though, which contrasted with my Ginger dressing nicely. Steve's salad was very similar, but came with Mango (no olives) and a mango sauce. He said it was great, and trust me salad's aren't his normal thing.
02/08/07
No friggin clue
Well today is a rough one. I really don't know where we are going to get lunch from. I have a meeting at 10:30 am and then one at 11:30 am, which should last for an hour. So I'll figure out my lunch before then and have Ryan order it around 12pm so that it's here when my meeting is done, because by then I will be quite hungry, but honestly looking at our collection of menus I really can't decide at all. Problem also is I'm not just deciding for me, when I order there is usually a group of 4 more that order with me. Ryan always, Steve now that we're all working together to eat right. Kal mostly with us and Henry as well.
So I've got to try and pick a place offering us something different then we've maybe had all week, and that we would all enjoy. I'll let you know later. Maybe Chinese, I can find some healthy items.
So we did order Chinese from a place that I frequent called Liberty View which is right on the river in Battery Park City which is West side of the southern tip of Manhattan Island. I do recommend this place, but I'm very partial to it so take that with a little weight.
Anyway Steve and I both got the lunch Spicy Chicken with Broccoli, no rice and Wonton Soup. The Wonton soup is always good, but the lunch portion only has two Wontons so that can be disappointing, but since we are watching what we eat it's fine (and it's free with the lunch menu anyway). The chicken and Broccoli was great, good portion, not too much not too little but even in chicken and broccoli which I think is great, I hate when you only get a few pieces of Broccoli (like they do with their General Tso's chicken which is one of my weekend staples, also why I work out and eat right during the week).
Kal had the Shredded Chicken with Garlic and said it was quite spicy, but he enjoyed it very much. Ryan got the dinner portion of some vegetable dish and enjoyed it with his brown rice saving half the portion for left overs tomorrow.
02/07/07
Left Overs.... Nice
Well if today goes as we expect, it will be left overs for lunch. Something I rarely do, when I cook at home, which is usually only Monday through Friday nights at best I make enough for that meal and that meal only. Like last night, nice and simple, soup so no left overs; but as we know we got large portions of Pasta yesterday for lunch from Zigolini's and we only ate half the portion. Shit, I better check the fridge. Hold.
Yes all of our left overs are still there, which i really did expect they would be, but you never know. So it looks like reheated Whole Wheat Penne with chicken, broccoli, and marinara sauce is what's for lunch. I'll let you know when the time comes.
Well so now lunch has come and gone, and myself quite like left over pasta, there are a few things in life that really do taste better the next day. Kentucky Fried Chicken, Pizza, Pasta, Chili, Stew. Those come right off the top of my head. So yesterday's pasta is there as well. Just not sure if the portion was enough as I may need a snack later. Anyway, see y'all tomorrow.
02/06/07
Tuesday Feb 6
Well yesterday was good for me eating wise, nice and light all day. So today I'm hungry already and it's only 3 hours since breakfast. So I'm already thinking about lunch at 9am. Today if everyone agrees we will order from Zigolini's since it's still pretty cold here in New York City. Once we decide I'll update and let you know.
So 3 of us are all getting the same thing from Zigolini's as mentioned above. A small make your own pasta with Whole Wheat Penne, with Marinara, Broccoli and Grilled Chicken. Ryan is getting the same as the above but with Spicy Chicken instead of grilled. Kal on the other hand is getting a honey mustard chicken sandwich with fries. I'll update this after lunch and let you know how it was and how long it took to get delivered.
Well the food came in less than 30 minutes which is great, but there where some problems. They sold us Larges instead of smalls, so we all only ate half the portion in order to not go crazy. The pasta was still firm and hot so that was great. It came with an ample portion of chicken, but not enough broccoli and in my opinion too much sauce (which is really not a complaint as I like sauce but it wasn't needed).
All in all we really enjoyed the pasta. Kal liked his Honey Mustard Chicken sandwich and said the mustard was very good but the fries were just OK cause they were only luke warm.
02/05/07
Monday's Lunch
Well it's darn cold today, so I'm figuring we will be ordering in and having it delivered. Also we've made plans to eat healthier for the next little while. I'd like to shed a couple lbs as would a couple of us in the office. I'll let you know what we decide to have later.
Well we've all made our choices to order in from Zaytuna I myself am ordering a simple Oven Roasted Turkey on Multi-Grain bread, with lettuce, tomato, and provolone cheese, with light mayo. I know it's nothing special, but I'll update this and let you know how it was.
So the food came around 35 minutes after we ordered it. Steve and I had the same sandwich, Greg had a Chicken Ceaser Panini, Ryan had a Tuna Melt and Henry had an Italian Hero.
My sandwich was piled nicely with Thin sliced turkey, the lettuce was shredded which is not how I like my lettuce, but what can ya do. The provolone cheese was fine and not loaded on which is good for me, I don't like a lot of cheese on my sandwich. The mayo was not overwhelming. The Multi-grain bread was surprisingly fresh and light. All in all for 5.50 it was a good sandwich.
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