SJ Tony

My new love....Trail Running

2010-09-20T14:29:00.000-04:00

Years ago, I did a lot of runs at a local reservoir (Manasquan Reservoir.) It was a very simple 5 mile loop around the reservoir and surrounding woods. The trail was crushed gravel, wide, and not to steep (it rolls a little but not much.) It was very enjoyable, and easy and given I was coming off of recovering from a very bad leg break, it made it the perfect place to get back into running.
Now fast forward a few years, and I discover that the local county park has a small 2.1 mile trail in it. I knew they had built a small .5 mile out and back one, I was trying to find it. Parking at the township soccer/baseball fields, I took off running around the perimeter on the grass. I saw there were some fire trails adjacent. Hmmm that could be fun, I left the parking lot and found a sand road used by off roaders. It was hard going on the sandy terrain, it was extra work. I couldn't figure out why I was having trouble holding a 9 min pace. After I found the trail I took it, went to where it met the road then back to park. As I decided to extend the run on the park grounds, I saw a trail head.
Hmmmm, I said, this could be fun. So I took off on the trail, it was single track, very curvy and not what I thought a trail to be. But it was fun. The trail snaked through the woods, came across the sandy road and then back into the woods. The terrain in the woods went through sections of sand, dirt, mud and golf sized rock areas (obviously put down to help with drainage.) It crossed the sandy road again and after going across I lost track of the trail blazes. So I just ran down the sandy road and started to loop around teh parks. It was OK, but I didn't like the fact I had a hard time maintaining the pace, and my legs and hips were killing me. I was like WTF! Some one line friends told me that running on trails can be a little harder pace wise and on the legs due to imbalances caused by the trails. A year later I returned back to this trail again with a new friend. We found (what we thought ) was where the trail continued (it wasn't) and we ran it a couple of times. Again still not crazy about it, but it was OK. On my lunch time runs, I discovered the town I worked in had some small trails cut through wooded areas. I enjoyed running through the wooded sections and not having to deal with traffic.
Then earlier this year, I went to Phoenix and ran on the desert trails (and up a mountain), I was hooked! I loved it, it was so hard and so much fun. Once again not having traffic to deal with was the deciding factor.
A month ago, I decided to go running back on the Freedom Fields Trail and had fun. It was hard, hot, but I really loved it. I returned back a couple of times and have found the actual trail route, although prefer my route better. I found a pair of trail shoes on sale, bought them and it was like the trails were calling me.
I had heard that another local county park had a very large trail in it, it was over 8 miles long and I had wanted to run it.
On a spur of the moment, I had some running stuff with me (but not my trail shoes) and decided to give it a go...boy was that an adventure. I was in for an A-HA moment, and I learned a couple of things along the way. That story will be separate blog post. But one thing is for sure, I really do love trail running, I still like the roads, but the quiet, peaceful nature of a trail just seems to be what I needed. It has definitely become a new love of mine. Hopefully she will not be a fickle mistress and break my heart (or some other part of me) she has already given me the itches (next post.

Short Video shot during ride yesterday at around mile 24

2009-05-26T13:42:00.002-04:00

Video I shot when I stopped at around Mile 24 of my 40 mile ride.

This is the Mullica River, across the rever is Sweetwater, NJ.

The day was absolutely beautiful, but hot and slightly humid.

The Tour of the Pig (or should I call it Ridding from the Devil)

2009-05-26T12:13:00.004-04:00

With the Tour de Cure approaching very quickly and only rides of 20 miles in, I knew I had to get a 30 mile ride in at least for mental reasons. As a former cyclist I know that once you get 30 miles in everything else becomes easier especially of riding with other riders as the draft will help you to the finish. So with the heat and humidity of the say at noon, I took off for my what I thought would be 30 mile ride. I was not prepared to say the least. Breakfast had been a bagel with peanut butter and an apple at 8:30, I had a banana before starting, and took two more with me for the ride. I grabbed some gels, but decided against it (bad idea). Hydration would come from two bottles of Gatorade (90% Gatorade, 10% water). I had adjusted my seat post up and right away I knew this knew fit was good. The legs felt very strong and my stroke felt fluid. the ride starts off with a slight hill up to Rt 9 then descends, I ad the wind at my back and the pace was steady at around 17mph. Then I realized, OH Crap I will have the wind and a climb to deal with for the last couple of miles. Could be trouble! But I was enjoying the ride, I got to listen to SteveRunner talk about his new puppy Indy, and it made for an enjoyable first couple of miles. Once I got through New Gretna and got onto 542, I knew this was uncharted territory, but I was excited. I immediately dropped into Tour de France mode. I was now an unknown domestique out on a lone breakaway. Once on 542 the road turns rural and winds it way through some great countryside. As I approached the Bridge, I knew this was now or never. I seized the moment kept the tempo up and rode. I knew I would be OK, but I am now through 3/4 of one bottle and one banana and its only about 8 miles. this is not good. As I rode along the Mullica River across from SweetWater I knew Batsto was just up the road. The road winds it way on the outskirts of Wharton State Park (where sightings of the Jersey Devil have been reported) I knew I had to try and outride the Devil, LOL. I almost called this ride the "Riding from the Devil".

Batsto Village is a 1700's era village where you can visit and see how "pig iron" was mined and processed from the river back during pre Revolutionary Days. Batsto holds a great 5k in August, and I have plans to run it this year. Thus the reason for todays ride. I thought Batsto was about 15 miles from home, turns out its almost 17.5 miles, so I decided to add another 3 on further till the turnaround. The next 3 miles were beautiful, but horrid. the road is pot holed and crappy. I felt like I was in Paris Roubaix with all the jostling. Hoping that I would not crap a wheel with all the ruts. Add to the fact the road narrows and there is no shoulder to speak of and road traffic was getting heavy. Once I got to 20 miles I quickly made the turn around. Once again I dealt with the crappy road. Once I got back to Batsto, I finished up the first water bottle and started on the second. I have to ration this one accordingly and I still have 17 miles to go. As I approach the scenic view around Sweetwater again, I kill the last banana, and take a break. I call in a update to the Extra Mile podcast. I also shoot a little 30 second video of the beautiful river front. I spend about 3 minutes are so and I am off again.

The next remaining miles would go very quickly even though my pace was a bit slower, I now had wind to contend with. The heat is also starting to make a difference, but I know I am almost home. I hammer as I approach the Bridge, make the hard right turn and I am now in the single digits till the ride finishes. Once I get into New Gretna, I can feel a renewed strength but I am starting to get feel the early onset of hydration. I decide to kill the rest of the bottle at 4.5 miles to go, so I at least have something for the last 5k. As I get to 5K, I now picture mentally the finish. The road starts to climb and I know I have about a mile of a slow climb. As I make the right on to Mathistown, I know I am home free, I crest the climb recover on the very short decline and start the little last incline. I jump out of the saddle power up this small hill and let out a resounding scream knowing the last 1.5 miles will be a rolling down. I slow it down and try to spin it into the end.

When it was all said and done, it was a 40.30 mile ride with a moving time of 2:27:12 at a pace of 16.4mph. My heart rate was 157. The wind speed on the way out was 13 mph coming in from the East, so I had my work cut out for me on the return portion.

Here is what my speed looked like for the ride

I now know that next weeks 62 mile ride should be know problem, as long as I address my hydration and nutrition needs, but given that the Tour de Cure will have aid stations to refill up my bottles and tummy, I am not too worried. As long as its not very windy or real crappy weather I think my goal of riding it under 4 hours and 15 minutes should not be a problem. I think I have to make one more adjustment to my bar stem, to raise it slightly and it should help to further fix my fit issues, as well as allow me to use my Scott Clip on aero bars.
I can assure you my ride report for next week will be interesting. LOL

Spring Lake 5

2009-05-26T11:14:00.002-04:00

When Memorial Day weekend rolls around that means that its the Spring Lake 5 Mile. This Saturday before Memorial Day tradition in Spring Lake (aka The Irish Riviera) is a Jersey Shore tradition that marks the start of the Summer racing season at the shore. This race is old, and it is fast, it is also one big party event. This race usually sells out in two weeks when it opens for entries in February, as whole families, and I mean whole families (or clans if you like) sign up for it. So come race day, it's just you, Mary Grace, Mary Katherine, Mary Alice, Patrick, Joseph and a whole horde of those who roots hail from the Emerald Isle, the ancient Celts would have been proud. On race day, its about 8000 runners, walkers, and partiers lining up. if you want a PR on this fast flat course, be within 10-15 feet of the start otherwise you will be weaving.

Last year me and the wife walked this, my wife was nervous, but she soon relaxed as she saw that most were here for the good times. This year she walked it with her friend, she was looking to "PR" over her time from last year. My goal when I signed up was to go sub 45 minute with a "stretch" goal of sub 40. Going sub 40 was very distant for me, as my conditioning just wasn't there, but sub 45 was. I discarded that plan when the Dr sent me in for surgery. Usually this can just destroy me mentally, but I made the best of it and decided that sub 50 would be just as worthwhile.

On race day we got there in time to pick up our packets, I pinned the numbers and the chips on the lady and walked back to the car, which was about a kilometer away from the start. I get to the car, get my singlet on, my chip on, get the Garmin ready and start to panic. everyone is moving very quickly to the start. I start a slow run, to the start, which by the way great way to warm up. Panic is a great way to loosen muscles. As I approach the start, they are telling everyone to hurry up, I see the "elites" doing there striders. Uh OH, this is not going to be good. I told the girls I would meet up with them for the start. As I weave my way through the crowd on the grass next to the street, the girls find me. They are relaxed, I am not.

After a beautiful rendition of the National Anthem, the gun goes off, we make our way to the start. as we get within 30 ft of the start my wife sends me off. I start the Garmin as I go across the timing mat and hit the wall.

NO, not that "wall", it was a wall of people walking, walking like they had all day! I start the weave, finding my spots like a North Jersey driver on the Garden State Parkway on a Summer weekend. As soon as a opening was created by some one moving, I slipped into it. After all Nature does abhor a vacuum. I also realize, it is hot, I am now drenched in sweat and its just over a 1/3 of a mile. Good Grief! Settle in and start looking for some more space to move into. At mile 1 I see that gun time is 13:xx its a full 3 minutes plus more then my Garmin time, I also notice my Garmin is off by about a 1/10 of a mile. This can't be right??? But oh yes it is, remember my weaving through the crowd, it added almost a tenth of a mile to my run. Not much, but it adds up.

The humidity was pretty annoying, and I was being stupid and not taking water, this could be dumb, but I am passing people and that feels good. At mile 1.5 I see Larry the Lighthouse up a little, I surge up to him, say hello and get the hell out of there. No way some guy wearing a lighthouse costume is going to beat me!! I love ya Larry but no way. I try and settle in and try to keep the pace for a sub 50. I just hope the heat doesn't catch up to me first. By the time I reached mile 4, I knew I was there, but I was now trying to keep my heart rate in check, it was climbing higher then I wanted, so I actually slowed my pace and hoped it wouldn't hurt my time.
Now I don't want to hear anyone bitching to me about this, but yes I wore my iPod, but we were given explicit instructions we had to remove them within 200 yards of finish or face DQ. So I was conscience of distance once I went through mile 4. Once I got to within a quarter mile of finish, I took the headphones off, checked the time ( I was close) and prepared for a kick if I had to. As I got within 200 yards, instinct took over, kick got started and I kicked it in. It felt good, it felt real good to go fast. Per the Garmin, during the kick my heart rate got up to 202; this is not cool. That is very high! got through finish and I watched my HR drop quickly, always a good sign I feel. Grabbed some water, a Gatorade, a couple of bananas, and a bagel and started the walk back to mile 4 to find the girls. I would walk the end of the race with them, which was probably a smart way to cool down the legs. At about 3.75 miles I find them, they are having fun, apparently throwing water at each other at the stops. My wife figures she is close to beating her time from last year so they start to get serious. Once they are within a quarter mile they decide to actually try and jog it in, and they do!

Turns out that based on chip time, she did 1:26:21 (17:17 pace). I had a net time of 49:47 (9:58 pace). I was happy very happy, my legs felt OK, a little sore, but OK.

Here are the splits:

Lap(#) Time(m:s) Distance(mi ) M Spd(mph) Avg HR(bpm) MAX HR (Cal)
1 10:15 1.00 7.6 168 174 168
2 9:48 1.00 7.8 179 184 169
3 9:56 1.00 8.3 184 187 169
4 9:44 1.00 8.5 187 189 168
5 9:31 1.00 7.8 192 198 167
6 0:29 0.7 9.8 199 202 10

As you can see the "extra" lap was because I actually ran extra distance in the first mile.

Plan is to run this next year and make a "honest"attempt at sub 38 minutes. I think it can be done, but I better line myself up front with all the greyhounds!

Todays lunch time run

2009-05-21T14:42:00.003-04:00

Today's run was like taking your Mom's friend daughter to the prom: a little uncomfortable, some fun, and then some unexpected fun!

In the end, on a very warm day, I got the run done in heat. I felt very uncomfortable, and was hoping for water at about 2.5 miles. I just needed to get the run done! And then I realized, I am trying to concentrate so much on heart rate, that its making the runs almost go crappy. I need to go back to running on feel.

Running in the sports complex also makes me realize that while trail running can be hard, it can be lots of fun. So I gots to thinking and I know come summer time, I will have to goto Wells Mills at least once every two weeks for a nice trail run. I also need to take advantage of Freedom Fields and the soccer complex fire roads. I really enjoyed my 10 mile run in there a few years ago. Have to put getting a pair of real trail running shoes on my to do list.

The run was 5 miles in about 57 minutes and so, I think its something like a 11:24 pace ( I think). Avg heart rate was a very high 167.I have found that when I run early morning or late night my heart rate tends to be lower, don't know why???

Like I said, it wasn't all that of a run, but it was a run and I did learn a few things, so it was worthwhile.

Last nights Rave Ride

2009-05-20T15:00:00.002-04:00

OK it wasn't so rave, but it was pretty cool. Temps were perfect, traffic was pretty light and I got to have some fun. Took the Poor Man's Parkway with runs parallel with the Garden State Parkway for a few miles. Really noticed that it gradually climbs and drops and climbs, not anything crazy but enough to make you notice that you have to work a little.

Got to go up "Frog Pond" and its almost mile long climb. But instead of doing the Radio Rd, return I decided to proceed on RT 9 and its not easy, but not hard climb. Just enough to make you break a sweat. Although while waiting at the light after Frog Pond, I actually contemplated making a right heading fro Parkertown and climbing Frog Pond one more time. I didn't and now I am a little pissed that I didn't. Oh well next time.

Total ride time was 1:21.59 for 21.18 miles and a moving speed of 15.5MPH (max speed was 24.3 MPH). I'm happy with that given the constant rolling conditions. Average heart rate of 161, with a high of 185 BPM.

Given I have about 10 days till the Tour de Cure, I need to get a 30 mile and at least a 40 or at best a 2 hour and 3 hour ride in. With the Memorial Day weekend coming up I am pretty sure I will be able to get both rides in over the weekend. Plan will be for both rides to be out to Batsto. Which generally is not to technical, can be pretty quiet and beautiful. Plus there are places I can stop at should run into problem. Very excited as I am getting more and more confident with my bike handling skills.

I really do now believe, that while the ride wont be easy, it wont be hard either. As long as I am properly fueled and hydrated I will be OK. I still have the issue of seat post to deal with, but no big deal on that. My legs felt pretty good afterward last night and they were generally not to bad this morning. I will just have to try to try and ride within my means and try to keep to my 15MPH goal.

I will keep you updated.

Thanks a lot Steve Runner (jus' kiddin') and Welcome!

2009-05-13T14:18:00.003-04:00

On Phedippidations 186, Steve stated that he was going to introduce the World to the members of Team Point Two. Guess who the first member he introduced was? Yeah, Thanks Steve!

Hi, Everyone!

Just wish I knew so I could tidy things around sjtony.blogspot.com . Its kind of like having guests come over and there is laundry waiting to be folded on the couches, dirty dishes in the sink. You know!

Ah ya don't????

Well disregard my last comment about tidying up. LOL

So to those making there first visit to my virtual on line home, WELCOME!

Come on in, make yourself comfortable. Please excuse the clutter and mess. Try to enjoy my eclectic style and intricacies and do stay a while. Please let me know how you like it. I will try to post some future stories on me, and my history (both run and non run related.)

So, Welcome!

Todays lunch time run

2009-05-13T14:04:00.002-04:00

Meh........

That was todays run, I had to get creative with course, thanks to teh school kids doing there 50yd dash, kids and teacher reading on the grass, and just kids in general playing. People in this area (Brick, NJ) are notorious for thinking everyone is a child molester or abductor, so I did my best to stay away from the tykes. So it became a NASCAR type run, lots of little loops. Unfortunately that meant that at one point I ran by the "house of the dog". Its a large peice of property where I think the guy was not to crazy about having a park and sports complex behind his "estate" so there is a large German Shepard that patrols it. He normally is not a happy fellow. But I also discovered that the "fence" seperating the path from Cujo is nothing more then overglorified chickenwire. I will not be running through there anymore.

Not going to list stats, but for me it was fairly fast, it was kind of hot, had to walk for about 40 seconds to get heart rate back under control but to no avail. Oh whatever! Otherwise I felt pretty good.
Oh Well whatch' going to do!

In about 2 hours I will be on The Runner's Roundtable with all my other team members on Team Point 2 (4PM EST, 5/12/2009 www.runnersroundtable.com)
If you tune in, thank you for tuning in, if not catch it on the podcast (but the book is better LOL)

Today's Run (and Ride!)

2009-05-07T21:50:00.002-04:00

I am going to try to make this short (or at least try!)

With a break in the rain that has been deluging New Jersey, I went out for a lunch time run.
Upon leaving I discovered two things: it was very warm, and somewhat humid. Great!
Run was somewhat uneventful, I ran my regular "lap" course around the Sports Complex and schools behind my office.
Could never really keep my pace or heart rate in check, so I did the best I could. Even though I was working very hard, I felt OK, and at one point actually took a 45 second walk break to get my heart rate down (or at least get it out of the 180 range!)

Here are the numbers:

Distance: 6 miles (11:02; 11:05; 10:51; 11;40; 11:35; 11:27)
Time: 1:07:52
Pace: 11:18 mpm
Calories: 1015 cal
AVG HR 174
max speed 7:25 mpm
max HR 187 (somewhere around mile 5.25)

Yeah nothing outstanding, but I am OK with it.

I actually toyed with the idea of maybe a very light and slow 3 mile run once I got home. Instead I decided to go for a ride (I do have the Tour de Cure in 3 weeks ya know, riding 62 miles isn't easy!)
So got home, and went off for a hour long ride.
Weather was great, and I felt pretty good.

I did realize a couple of things though:

my bike is not fitted right
even though I live at the shore, there are a lot of little rolls around here
I have a very active imagination

I did notice my speed was all over the place, and apparently my heart rate was pretty high the whole ride. Oh well. I do have to get my bike fitted, I was getting cramps in my feet and I know I am not getting full extension in my legs as my seat post is small and I could use a longer one.

The roads around town are pretty beat up, and there were a lot of puddles all over the place. I guess this is close to Belgium in early Spring as I will ever get. LOL

I missed a couple of turn offs and found myself back tracking a bout twice.

My favorite part of this ride was at around mile 12 to 13. Its a long hill that runs next to my daughter's school. The hill looks daunting but its not. I have run it on a couple of long runs, and its always a nice fun part of the course. As I made the left on to it, I went into imagination mode. Check this out:

Being that I was wearing a Team Discovery kit (the Contador Tour de France model) as soon as I made the turn and the climb started, I came out of the seat, looked back and took on the identity of my fellow countrymen, Jose "Ace" Acevedo. I would lead the the climb as the humble and noble domestique for my lord Armstrong. I kept the pace pretty hard even as the climb got a little tougher. Alternating coming out of the saddle and riding seated. I imagined this was a day in the Alps, pulling and setting a high tempo in order to destroy the other riders behind me. LOL. Yeah as soon as I got to the top I realized I would have one more "hill" to get over till I got home. Apparently it was this hill that got me at my max heart rate for the ride.

It was getting late and darkness was settling in, I just wanted to get home at this point. But I still had the one last "hill" which ironically goes past the town church. Its a little tricky in that it climbs flattens, and then climbs again. But it's one of those climbs that you can just keep a good tempo and it goes pretty quick. I was trying to go as fast as possible to get home. So I just tried to hammer it.

Overall it was a decent ride. My legs feel a little beat up though.

Here are the numbers on the ride:

Moving Time (h:m:s) 1:12:31 3:50 pace
Distance (mi 18.89
Moving Speed (mph)15.6 avg. 24.3 max.
Elevation Gain (ft)+461 / -461
Avg. Heart Rate 173 bpm Max Heart Rate 190 bpm
Calories: 1324

So after going a week and a half without nothing, I think I put in two solid workouts today.
My plan is to put up 5 miles tomorrow, hopefully very very slow, LOL.

Stay tuned the ride is getting started and it may get bumpy ;-)

Apologies on the last week and a half

2009-05-07T21:45:00.002-04:00

I really have no easy way of saying this but, "I am sorry"

The last week and a half have been rough for me. Thanks to my "other" life, I had no time nor desire to even think about running. My life was more complicated then I could have imagined. This always seem to be my downfall, when it comes to training consistently. If I have no training plan I seem to wander. The idea of junk miles didn't even enter my mind. Sometimes junk miles can be the difference between talking yourself into a run or not. This is not an excuse, but unfortunately it's all I have. I am sorry for letting everyone down. I hope I am back on track.
I have some great things coming up and I am anticipating doing something very special (at least to me.)

I hope everyone can forgive me.

I have a warning for everyone reading my posts

2009-04-23T21:04:00.002-04:00

I tend to write a lot, with references that many people may not be aware of. Not to mention, that I can turn a race report on 1 mile into a 1000 word essay. My grammar leaves a lot to be desired. And I try to be funny and quippy (is that even a word?)
SO hopefully you will not mind and enjoy it :-)

Tonights Run

2009-04-23T20:29:00.003-04:00

Run Gone Wild II!

My runs are not exciting, I am pretty vanilla when it comes to them. But lately I feel that someone has turned up the intensity meter. This run was meant to be easy. From the start we had technical issues. Garmin didn't want to connect (it took about 6 minutes to locate satellites) then the HR monitor was all over the place, and I mean all over the place it was showing in the 180s right from the get go. After about 2/3 of a mile it finally settled down and it showed I was in the 140s. I say Hell Yeah!! Then at about 1 mile I was in the 150s and this run was now getting wild, like a college girl at Mardi Gras. This run was showing signs of being out of control.

Ah, Houston we have a problem. The alert lights are flashing!!! Pit stop is needed, good thing I am running next to woods! I can wait..no I can't...yes I can!, NO YOU CAN'T. So by Mile 1.5 I have to duck into woods. Check for ticks, check! and we are off again.

And once again the heart rate is low again. Yes, but wait I am going uphill, HR climbing as I do. NO!! Why dose this always happen!! Settle down, and I try to get the pace down, I almost succeed. Oh well, lets just get through this the best I can.

Mile 2, gone, mile 3 uneventful and then it happened. The Run took over, as I come down off the hill, I feel myself accelerating, HR is climbing, and this run is begging for beads! The sweat is pounding. I feel great and then it happened.

What is IT? It is the iPod Devil took over. A brief side note is now needed. My iPod music is all over the place, I mean all over. I have everything from classic, to metal, to hit hop, to club to whatever. When the iPod Devil strikes, its usually at the wrong place with the wrong tune (thing high tempo at the end of a long run as you are going uphill...you get it)Tonight would be no different.

What could possibly have come on? Oh my dear friends, it was sinister. It was nothing else then:

Non Nobis Domini by Patrick Doyle from the movie Henry V

Yes, a choir singing into my ear. But it was not slowing my pace, instead it was causing Me to pick up my pace. Now I want you picture this, as I run southbound, to my right across the meadow the sun is going down, so there is nothing but the orange hue of a setting sun, add to this heavenly music in my years, as light breeze nipping at my face, and my little 4.5 mile run becomes 4.75 and finally a full 5 miles. It was awesome. This nice girl of a run had turned into a wild party girl (please try to read this in the voice of Bruno Tonioli, the Judge on Dancing With The Stars)Keeping to designated heart rate or pace, gone! Trying to keep control of the run instead of it controlling me, guilty as charged!

Oh well, there will be other runs. I feel great, so something right is going on.

OK here are the numbers for today's run:

Distance: 5 miles
Time: 55:46
Pace: 11:07 mpm
Calories: 834 cal
AVG HR 161
max speed 6:45 mpm
max HR 183(somewhere around mile 5)

My First Marathon Race Report, The 2006 New Jersey Marathon

2009-04-23T13:53:00.006-04:00

This is my race report from the 2006 New Jersey Marathon, as it appeared on Runner's World Online Marathon Forum:

It makes for some interesting reading:

It was the best of times.....

On Friday I went and picked up my number and chip. I got there at 3 and they were still setting up. I picked up my bib and the T-shirt ( My large looked like a medium???) Walked around the expo, and bought some NipGuards based solely on Beast's recommendation. After one use, I can say they are great and I am now a believer in them. Headed home and tried to relax.
The weekend was going to be hectic for me. My daughter's communion was on Saturday ( I asked Father Gene to bless me for a good race, he obliged), so the reception afterwards became my carb loading party.I drank lots of water through out the day, tried not to do anything to strenuous.
Me and the wife decided, that it was probably best that I go alone. Her sister had bailed on her, and she was feeling uncomfortable about being there without anyone she knew. I thought it was no big deal (this would be a bad mistake on my part).

Sunday I couldn't sleep so I got up, and got ready. I was out of the house by about 5:35, and low and behold within 5 minutes a black cat crosses in front of me on one of the streets ( is this an omen???)

Got to Eatontown on race day, and Rt 36 was packed with cars, all of them runners it seemed. I got to President's Park, it was around 6:45 and I could see the half marathoners walking towards the start. I grab my bag and start walking towards the hotel. I wait around waiting to see the start of the half, call my wife, and then check my bag in. I start walking around I have a gel and some water, and I try to find the only face I know, Mother Glo. I finally find her at the Start, along with Shannon and Gloria's friend Emma ( Ladies, it was a pleasure to meet you) I head up to the 4:00 pace group and wait the start.

8:05AM, were off, I settle in, and I start to have fun. The pace feels great. I am enjoying this, but I think to myself, I have to do this for 26 more miles????Goal one was to finish,Goal two was to break 4 hours. I wanted to average 9:10 for the first half (2 hours) and then run 1:59 for the second half (or try and and run the last 6 miles at about 8:40-8:45

Here are the splits for the 1st half:

Mile 1 9:04 I start running next to TNT girl from Pittsburgh named Barbie. She is running an even pace, and we start talking.
Mile 2 8:46
Mile 3 9:13
Mile 4/5 18:01 (avg 9:00) I am now completely my gel schedule, and for that matter I think I made a critical mistake, I am grabbing Gatorade and diluting it with water
Mile 6/7 18:24 (avg 9:12)
Mile 8/9/10 27:28 (avg 9:09) My ankle is starting to get a little "sore" at around mile 8.5
Mile 11 9:03 I think my ankle is starting to become a issue
Mile 12 9:13 My left hamstring is trying to adapt to my ankle, this is not good
Mile 13.1 10:59 Lin Mark timing has me through in 2:00.40, with a 9:13 average

Being off my gel schedule, I should have been drinking the Gatorade instead of diluting it. This I feel was critical mistake 1.

I am right on pace, I feel good, and I know that a 2 hour second loop is possible. I would wait for Ocean Ave (Mile 23) to see where I am out and try to go negative. I am now running with a girl named Sharon, whose husband is trying to BQ.

It was the worst of times.....

After the first loop, I kept thinking wow this course is so easy, Its not too bad. I can deal with the ankle. Should be ok.

Here are the splits:

Mile 14/15 19:16 ( 9:38 avg) trying to take in as much water as possible
Mile 16 10:21 uh oh Houston we have a problem, I am getting tired, sort of how I felt like last summer. But hey 10 more miles or 2 X 5 mile runs. I can do this
Mile 17/18/19 32:34 (10:11 avg) pulled it a little together, a 4:10 finish is not bad. At the next water stop (around mile 17.5), I plan on drinking as much as possible, I tell Sharon, to go on. I will catch up to her. She waves back her thanks for helping her up to this point.
Mile 20 11:51 I didn't hit the wall it fell on me!! I am now walking/running I figure that if I keep this up I should be ok
Mile 21 11:41 ok not bad, I am not liking it, but I can gut this out
Mile 22 11:55 I am now fast walking, but my left hammy is acting very weird. Plus my right calf is not exactly all pumped up either
Mile 23 12:12 about 50 yards before the marker, MY hammy tightens up real bad, I start to walk.

Mile 24 15:47 I am walking and trying to run, but my gait is so weird and every step feels like my hamstring and calf are going to pop, I believe I am now dehydrated. But I have two more miles I can do this.
Mile 25 12:37 Ok the running walking method is working, split is not to bad. And besides the finish is close I am now next the board walk.

Warning: The next passage is not for the squeamish at heart, it is ugly, read at your own discretion

I go no more than 50 meters past the mile marker, and my right calf seizes. I see what looks like a golf ball sized indentation in it. I want to just sit and take pressure of of it. As I try to sit on the Boardwalk, my left Hamstring starts its thing, I fall on my butt to the Boardwalk. OUCH THIS FREAKING HURTS. I can't quit now I am so close. I try and let it works it way out. I try and get up, it tightens up. I am now having visions of crawling to the finish. things feel a little normal, I get up, and start to walk, As I am walking its feeling better. I am now passing people with my "race-walk", But I back off as soon as it feels weird again
Mile 26 15:19 ok not bad I am now on the Boardwalk, and the crowd is getting me to the finish. .2 2:47 this split can't be right when you consider that I walked and then was determined to run across the finishing mat

Second half is in 2:37.12 with a 12 minute average. I finish in 4:38.54 (gun time) chip time was 4:37.52 for a 10:37 average.I thought after the first loop that would be easy, little did I know that this black widow by the sea was about to tangle me in her web. And that she did.

I am amazed that I finished at all. As I enter the chute I am trying to find SpinGoddess, considering, I am tired, hurting and have no clue what she looks like. I am approached by some young girl who offers to remove the chip, I say yes. I am handed my FIRST FINISHING medal and my finishers hat. I feel like I don't deserve it because of how I finished ( my emotions would boil over soon.) it hurts to walk, I grab some water, and I figured based on my finishing time, I should see Glo pretty soon, I want to wait and be there as she PRs, after 10 minutes, my legs are hurting and I am feeling a little weird. I think I wanted to go inside. the walk to the hotel is hard. I get my bag, go to the bathroom, grab my phone and call my wife. I am now missing her not being here. I am thinking about my hour plus drive home. She answers on the other side and says "did you finish" I start to ball, I don't know if its from the emotion of finishing this goal of mine, or from the pain. She wants to know if I ma ok, I tell her yes, but that my legs hurt. she wishes she could be there for me and she states I will never run another one without her there. I get a hold of myself and make my way inside to eat something. I have some chili, and cornbread and then when I try and get up, I almost fall backwards. God this sucks!! I make my way to the massage room and wait for almost for two hours till my turn. I keep looking for Glo on the results list I still don't see her.

After the massage which helped, I started the long walk to my car It is 3:30 by the time I leave the parking lot and start to head home. Thankfully traffic was flowing. I got home had some dinner as I am eating my next door neighbor comes over and congratulates me. It is now that it all hits me. Finishing a marathon, no matter how bad you do, is a huge deal. You have to be proud of that fact. It is not an easy feat, no matter how non chalant anyone tries and makes it seem.

Long Branch must be a cursed city for me, My first half a marathon ended here and the run sucked. I gave up running not to for from there at Monmouth University. back in 2000 as I started to train for the 2001 addition, and the day before the 2000 race I broke my leg in 6 different pieces, effectively putting an end to my attempt to run 2001. And after yesterday. I am starting to think a blessing couldn't even help me. Geeze even President Garfield had a bad time here.

I want to extend this already ridiculous length report and thank some people:
My wife, and kids for being there for me. Now if I leave some one out please forgive me, but Glo, Stace, jVal, Allison, Bruce, Aubrey, Xtaper, waterdogg, TP, and anybody who answered and offered up advice to me when I asked some stupid questions.

Will I run this race next year? Don't know yet I may just do the Ocean Drive. But at this point I will rest for the week ( I leave for Cali on Thursday) and I will probably get a 3 mile run in next Monday. And then I will start to get ready for Philly in November.

(for the record I started to train for Philly but gave up on it after a month)

Last night's run

2009-04-23T13:09:00.005-04:00

When Good (intentioned) Runs go Bad (but even become better fun)......

I had about an hour to get a run in, as the weather report was calling for some storms. I decided to try and get 4 easy miles in. Sounds good enough, right???? Yeah, sounds good in theory till you start off, and the music coming out of the iPod starts pounding away, then it became, "well lets just try to hold an easy feeling pace" which was followed by "lets try to keep the HR under 160" and transformed into "lets run by feel." For the record, I don't do the "run by feel" thing well, I never had, never will. I have tried and tried again. Last night was no exception. Besides being overdressed, sweating like I was in a sauna, I was a mess. I felt great, but I knew I was going a little hard. My heart rate didn't lie and it showed that I was pushing. Pushing is relative and given the junk miles of the past, this might have as well been a tempo run.

OK, lets take a look at the numbers:

Distance: 4.50 miles (10:54; 10:49; 10:19; 10:28; 5:11[.5 @10:22])
Time: 47:41
Pace: 10:34mpm
Calories: 764 cal
AVG HR 165
max speed 8:24mpm
max HR 178 (somewhere around mile 2.5)

OK, based upon Tuesday's run, my HR is 4 less the pace is about 45 seconds per mile faster. But based strictly on how I felt, it was great. It felt like I could have run at it for another mile. I was actually trying to hold back and go slower. I walked for almost a quarter mile, and the legs felt OK. This morning they felt a little sore, but not much. Test will be tonight, I can't wait to see how my legs recovered.

I really do feel that for most runs, you really need to have a plan and stick to it. I also believe that there is nothing wrong with slow miles. But that being said, years ago, training runs were like races it seemed, my coach always felt that the best way to get into shape very quickly was to race. He said racing got your body to remember what it used to do (whatever that means?) I do think that just based on specificity (is that even spelled correctly) if you go slow most of the time, you will go slow. But go fast in training and your body now knows what it feels like. I could be wrong but thats what I think.

Let me know what you think.

Todays lunch time run

2009-04-21T14:09:00.004-04:00

I went out for a 5 mile run at lunch, and I can't wait to see the numbers breakdown, because I was all over the place. But it was a run and I did notice that I was able to settle down and feel comfortable. I see some fast improvements in the next month and then the infamous plateau.

The weather was nice, at the turn around I started to hear some rumblings, looked up and then all of sudden clouds!!! Dark clouds.

Checkout this pic from when I got back

Toady's Run

Distance: 5 miles (11:13; 11:26; 11:21; 11:27; 11:01)
Time: 56:27
Pace: 11:18 mpm
Calories: 851 cal
AVG HR 169
max speed 6:50 mpm ( I sprinted across the street to avoid a changing light)
max HR 185

I really do have to say that Ocean County, NJ really could be a runner's paradise! There is enough of everything to make training lots of fun! We have some hills, flat roads, trails, parks, woods, long abandoned roads with derelicts. Yeah its kind of like that Pearl Izumi ad . Just kidding! We really don't have hills, just speed bumps. LOL

Last night's run

2009-04-16T11:55:00.004-04:00

So the rain managed to subside, wife took kids to the movies, and I decided to go for a run.
It was about 7:30, it was getting dark very quickly, the clouds didn't help the situation either. I didn't take my headlamp and that was just stupid on my part, because Mathistown, was very dark and scary. I swear the Jersey Devil is roaming in the woods. LOL I also need to remember to take some pictures, I want everyone to experience the ambiance. LOL x 2

So I also tried to finally get a podcast down, this was like my 4th time. I had just received my Griffin iTalk and I attached an external microphone to it. I set the iPod at high quality recording ( I had 102 MB free) and set off. I rambled and rambled, a car full of girls tried to scare me by screaming like banshees as they flashed by. I had planned on trying to go slow and once I started talking, I got very slow, like ridiculously slow. Finally after deciding I had rambled enough. I went to stop the recording and it had been stopped for quite a while, turns out at high quality, you use quite a lot of memory space. Oh well, live and learn! I listened to what was recorded and it was horrible, I had cracks and pops it was windy. I think based upon where I had it, it was bouncing too much, plus I remember reading someplace to put some foam around the mic helps to suppress some of the background noise, crackles and pops (?). So I think I found a work around for that by putting a foam ear pad from a ear bud over the mic, can't wait to try that. I will keep you informed. Hopefully I can finally put the podcast out there!

Well back to the running part, my pace was slowing, but heart rate stayed pretty good and I had no issues with breathing, Thats all good. By the time I finished I felt like I could have gone for another 2 miles, which means maybe I was going too slow. But this was essentially a shake down run to see how I was feeling, so I was cool with the very slow pace.

I did have an issue with my shoes. I went with my Saucony Omnis, mostly because of there mid sole height. I figured it would help through the puddles. It did, but at the cost of my knees feeling like crap when i finished, so I am barring them to everyday, non running use. They look good, but i never felt truly comfortable running in them.

So two weeks post surgery, I have to say that I feel very good. Plans are to go slow for a while, base train and then get on with the program. I feel good things are a coming this October. I feel very optimistic.

The latest......

2009-04-15T11:29:00.002-04:00

I had my visit with the surgeon yesterday and two weeks post-op, he is amazed by me.
According to him, given the condition of my gall bladder, he was amazed that I was not in constant pain.
The pathology report, had it at 10cm, diseased, infected and completely filled with stones. The biggest of the stones were about 1.5cm in diameter (think marble.)
He said given this plus my history of Type II that I should have been daily pain, instead of the mild discomfort I would be in every two weeks or so. This discomfort would usually last anywhere from an hour to two.
He just laughed, told me that I am recovering very nicely, I can resume normal activity (including "lite" running.)

Now if we can only clear these monsoons we are having so I can go out for a run and resume training for Team Point Two!

In Memory of the Hillsborough Disaster

2009-04-15T11:22:00.002-04:00

While I am a Manchester United supporter, today marks the 20th Anniversary of the Hillsborough Disaster in which 96 Liverpool supporters lost there lives.
This was a sad day for all of sport.

For more information, you can check go to the Wikipedia entry on it.

I now have my Tour de Cure page up!

2009-04-09T11:17:00.002-04:00

The public address is :

http://main.diabetes.org/goto/tonygravato

Please stop on by, and donate if you like.

Every little bit counts, and goes to eliminating this monster.

Whats new!!!

2009-04-08T17:00:00.003-04:00

More to come in the coming days but the last week has been adventurous for me.

About two weeks ago I came down with a terrible cold, that seemed to linger in my chest. This was after I started my morning runs, and it made it hard to do anything. So I tried to ride it out and just get to the point I could run and breathe at the same time. By the time that shoe was picked up, the other dropped and boy was that one a doozy!

Last Tuesday I had a follow up with a surgeon regarding having my gall bladder removed. I had some GB issues a few years ago, and as of late I was having some dull aches once every two weeks or so. The reason for those aches, was pretty scary. after having a ultrasound, MRI and some sort of nuclear imaging study (a something or other Hapato Bilasomething scan) I was told I had to see my Doctor immediately. The gall of it all, my gall bladder had to come out. I was hoping to have it pushed to Summer (mid-June), but no go, he wanted it removed sooner then later! So on April Fool's Day (a week ago at this time I was in post op recovery) I went in for surgery. Scheduled for 2PM I went in about 3:30PM. By 5 I was all fine. All fine if you think four holes in your abdomen is fine. I feel like Swiss cheese. According to the Doctor, my gall bladder was large, diseased and filled with stones! This was the reason he wanted it out!
A week later I feel fantastic, I still have the 4 holes in my abdomen and I feel about 99%. I am going to try and go for a short run on Sunday. Doctor said I should wait about two weeks, and Sunday seems close enough. I feel very strong, I have no pain or discomfort and can pretty well bend over, cough, and sneeze without anything hurting around the surgical site. I go back next week to have the stitches removed and have everything checked out.

The other news, an announcement was just made by John Ellis on the http://www.runnersroundtable.com/ regarding his Team Point Two. T.2, will be 7 runners (3 female, 4 male) who John will advise as they prepare to run there second marathon. I am happy to announce, that I made the cut and am part of the team. I will have a post tomorrow more in detail on my goals for this race, which will be the Atlantic City Marathon (on October 18, 2009)

John did an excellent job of getting SteveRunner down to within seconds of a sub 4 hour finish and I know with John's help I will get there as well. Even prior to John announcing the creation of this team, I had planned on asking him for help.

Announcement three is that I will be riding the 100KM(62 mile) NJ Shore Tour de Cure (Brielle, NJ) in late May. The Tour de Cure is a charity ride that benefits the American Diabetes Association. As a Type II diabetic, it is a cause dear and close to my heart. Now its all about getting prepared for it. The surgery did not help in my preparation, but hey when life gives you lemons and limes, you can always make some Sprite.

That's it for now, watch in the coming days as I sketch out more in detail about the Ride and Team Point Two.

Today's Run 03/25/2009

2009-03-25T14:08:00.003-04:00

This morning, I once again headed out for another early run. Out the door by 5:40 AM again. I am starting to like this whole lamp thing. Kept the intensity a little higher, for 5.5 miles my heart rate was 160 (4 more then yesterday.)

I hope that I may have finally found what will keep me going.

Today's Run 3/24/2009

2009-03-24T13:32:00.003-04:00

Today's Run was OUTSTANDING!!
After getting myself from the warm bed, I got ready and made my way out the house.

Oh yeah, it was 5:15 AM, out side temps were like 22-24 degrees (with windchill it was more like 15-16).

So after donning my new Garrity headlamp and looking like a running cyclops I went out for a nice 5.5 mile run. I kept a steady pace and as was plan, kept the heart rate around the mid 150s.

I figured it would be hard, but it wasn't, it was actually easy. The miles passed with no issues.

As a side note being the comic book geek that I am, I pretended to "zap" critters in the woods with my "light beam" LOL

I started the run listening to Adam 20, the Zen Runner and at the end of the show (#7) I heard my message to Adam played. Yeah!! It was pretty funny hearing myself, but sadly I wasn't the first caller and did not win the prize. Boo Hoo, Boo Hoo.

Week in Review 3/16 -3/22

2009-03-24T11:05:00.006-04:00

(please try to sing California Dreaming-by the Mamas and Papas not Tupac's version ---as you read this)

With a morning flight to Southern California on Tuesday, and much to do on Monday, I was able to squeeze out a 4 mile run amidst the confusion.

Now the plan was to try and get at least a 4 mile run or an hour in the hotel fitness center. Tuesday did not disappoint. After arriving to some great weather, checking in and catching up, I made my way to the fitness center. And what a place it was!!

Cold ice water
fresh fruit
great machines
TVs at all stations
fresh towels
ventilated and cool temps

I could have not asked for anything better and I jumped into giving thanks to the Hotel Fitness Gods!

I went for a 5.75 mile run on the treadmill, then jumped on the stationary bike for another 10 miles (about 40 minutes) and then finished off with 10 minutes on the stair climber. I wanted to go about 15-20 minutes on the elliptical, but that was being used. The Gods will always try and keep you humble. So after my 1st Annual Marriott Fitness Center Duathalon, I feel I will have to do this event at least once a year. LOL

Wednesday, was 4 miles on the treadmill, which was followed by 4.25 on both Thursday and Friday.

After the red eye back on Saturday morning,I decided to just chill and get a nap, so I would leave my running till Sunday.

After catching up with my good old friend Sleep, I decided to leave my run for the afternoon.

By Sunday afternoon the wind had picked up, and I knew adding wind and hills would not be good, so I decided on the "Jersey Devil 8". A simple 8 mile out and back along Rt 9 between Little Egg and Bass River. I decided I didn't care how fast a pace, I wanted to keep my heart rate down and so I did. The run felt great, I had Pheddipidations to listen to and Steve (Runner) kept me company. He is a great running partner, he does all the talking. How does he never get tired???

SO mileage for the week 30.25. This is a great start to my base training for a Fall marathon.

Mon: 4 miles

Tues: 5.75 miles

Wed: 4 miles

Thurs: 4.25 miles

Fri: 4.25 miles

Sat: 0

Sun: 8 miles

Keep checking back this week!

2009-03-16T15:09:00.002-04:00

I will be posting two important announcements this week. So please check back or click on the RSS feed button and add it to your reader.

I will say, that one of the announcements is very cool and something that I am really looking forward to.

The other will revolve around something very close to my heart.

With Deepest Regrets

2009-03-16T15:05:00.002-04:00

From the Athletes for a Cure blog, from Thursday, March 12th.

It is with deep regret that we announce the passing of Michael Vinecki this morning at 8:55am. He leaves behind wife Dawn and his four children Yukon (12), Winter (10), Magnum (8) and Ruger (6). Michael was 40-years old when prostate cancer took him from all of us.

There has been a memorial page set up for Michael, please stop by and post some words of encouragement for Winter, her mom and siblings.

Great little Triathlete

2009-02-18T09:48:00.002-05:00

Below story is from a families.com blog by Michele Cheplic. Great story.

Story Link

Team Winter- 2008 Athletes for a Cure Triathlon from Athletes for a Cure on Vimeo.

9-Year-Old Triathlete Makes History
by Michele Cheplic

If you are looking for motivation to kick-start your daily exercise
routine here it is:
At just 9 years old Winter Vinecki swam 1.5k (a little less than a mile), biked 40k (roughly 25 miles) and ran 10k (about 6.2 miles) in less than 4 hours. And she didn't do it because she loves
to exercise; rather the Michigan native competed in the inaugural Athletes for a Cure Triathlon at the Disney World Resort near Orlando, Florida last week for one reason---her dad.
Winter's father is fighting for his life. Michael Vinecki was diagnosed with a very aggressive form of prostate cancer earlier this year. When doctors couldn't say how long Michael had to live, Winter sprung into action. In the six weeks between her dad's diagnosis
and a 12-hour Father's Day surgery at the Mayo Clinic, Winter dedicated herself to training for the triathlon in an effort to raise money for cancer research and honor her beloved father.
She's 9-years-old, people.
Winter went into the triathlon with a goal of raising $10,000 specifically for prostate cancer research and to make people aware of the importance of early detection. In addition, the spry preteen says she wanted to pay tribute to her dad by fighting to stay on the course as hard as he has to stay alive. In the end Winter exceeded her original goal by helping raise more than $100,000. She was able to do so by getting (for the first time ever) the entire field of competitors at the Athletes for a Cure Triathlon to compete as a single team: Team Winter. According to race organizers, every participant registered as a fundraiser symbolically "gave" their fundraising total to Team Winter.
As for how well Winter performed on the course, after being given a ten-minute head start in front of the nearly 1,000 competing athletes she was able to cross the finish line in a time of 03:59:04 hours, beating 62 of her fellow competitors. Winter's mother, Dawn Vinecki, who is also a triathlete, was at her side for the entire race providing encouragement. In addition, several other world-famous triathletes also stuck by Winter during the grueling event. Simon Lessing, former World Champion triathlete was at her side for the swim and running segments, and former World and Ironman Champion Karen Smyers ran with Winter in the final leg of the competition.
Winter's dad (who is also a triathlete... I guess it must run in the family) is currently back at the Mayo Clinic recovering from more surgery
and undergoing more treatment. The pint-sized dynamo says she thought of her dad the entire time she was out on the course and was determined to finish (despite being physically exhausted) to show her dad how much she is inspired by his fight to stay alive.
After reading that what's an hour on the treadmill, right?

Trail Runners are SICK!!!!

2009-02-10T15:29:00.002-05:00

Ok I will warn, this is not for the faint of heart, but check out this video.
Video is courtesy of Craig Thornley and Scott Dunlap.

This is what happens to your toes after running 100 miles, and I thought I suffered with blister issues. God I am a wuss compared to this guy.

Happy New Year!!!

2008-12-31T22:00:00.003-05:00

Its that time of year again, from the staff here at SJ Tony (all one of us)

Have a Happy and Safe New Year!

its been 3 month since my last post

2008-06-27T14:19:00.001-04:00

dont know why it too me so long, but I just figured I would pipe in for those on the RSS feed and say hi.

keep watching.....

more could be coming ( I hope)

Coming Soon...

2008-04-07T14:43:00.003-04:00

Sorry for not posting for a while, just lost my mojo.

But don't fret, a update coming very soon as well possibly web update and some news on my upcoming eco-friendly adventure......

stay tuned ............

If you ever need some great inspiration

2008-02-14T13:51:00.002-05:00

Read this story on Kelly Slater from Outside Magazine

I read it every couple of months to just reset my thinking.

Happy Anniversary to me.....

2008-02-14T13:37:00.004-05:00

It was 3 years ago that I got the call from the Dr's office that I was officially diagnossed as a Type II diabetic.

It was a horrible day at work, horrible commute home, the kids were screaming, I just made a mess on the floor when the nurse gave me the results. She wanted to know what pharmacy I used. She was going to call in a prescription for some pills for me.

I hung up, called the wife, got a little upset, got depressed and vowed I would beat it.

The following week I relaced the running shoes and started the trip back.

I was over 220lbs that day. By mid June, I was at 187. After 3 months the Dr took me off the medication and he was amazed by how much I had accomplished.

Since then it has been an ongoing battle to keep it under control. It wil never be easy, but it is doable.

Good lord I feel like Bruce Banner!

(courtesy Brian Postman 2008)

This mornings sprint exhibitions

2008-02-06T15:54:00.000-05:00

OK, this morning my boss is talking about trying out for American Gladiator. He is all of 165 pounds and about 43 years old.

Somewhere in there, the topic turned to him beating me in a sprint. After everyone telling him he was nuts, he challenged me to sprint. We agreed on 100m, 200m, and 400m. All distances I am comfortable with.

I thought we would be "racing" each other another day at a real track. Nope, they wanted to do it in the complex behind us and they wanted to do it now. I had just got in, my legs were tired from the hour commute, I was in the process of having breakfast, lets just say I would rather it be this coming Friday. I know my legs and I know when it comes to sprinting, I need time to get ready, I need to warm up and warm up properly. This was rushing it.

Fine!

I changed and tried to warm up for about 10 minutes, I knew it was going to get ugly I am horrible at anything not even close to 100. My boss is a gym rat and is in pretty good shape. I knew anything under 100 it would be close! He is also 165 and I am hauling around 204. This is a Porsche vs a Explorer.

OK so they chose the distance, turns out it was 137 ft or 45.66 yards.
Right after we start, I can feel my hammie getting tight, this is not good. Bob pulls next to me and gets half a stride. I decide not worth it and shut it down. I coast into the finish. Bob jumps for joy! We estimate his time in this distance at 9 seconds (about 10.4 mph)

I try to walk out the hammie. Bob decides to take on 2 other guys and pulls it out again.

We wait about 10 minutes and decide to move on to the "long" race.

The distance is about 246 yards. I feel more comfortable.

Right at the start, I bolt. I am worried that the hammie will go south, its close.
After about 40 yards, I hear Bob. I turn it up and I pull away, at about 100 yards I no longer hear him, so I start to shut it down and gradually come in and finish. We estimate my time at around 27 seconds (6.2 mph).

Needless to say I have run much faster. I am completely winded. This is not good.
I am now concerned for the hammie and todays run. It's tender and starting to tighten up.

Not very happy with the conditions, I would have rather gone to a track and done things a little different.

Enjoy the pictures and video!

This is the video from race 1, the 45.6 yard sprint.

This is the video from race 2, the 246 yard sprint.

Here is a picture from the start of the first race.
That's me on the right.

Today's run

2008-02-06T15:45:00.000-05:00

It was OK, 5 miles in 52:22 weather was nice (mid 70s) but windy.

It was 3+ laps of the complex (each lap is 1.39 miles)

Legs felt like crap after this mornings exhibition (more to come on that)

Overall, all things considered I was very pleased with the run.

My hammies are sore, my groin is sore, but I like I stated before, I am very happy with run.

I hope its the start of some decent runs. I think I can still salvage enough training to run E Murray Todd 1/2 (March 2nd) and hopefully NJM(May 4th). Lets see what time will tell.

Hold on this ride might just get a little bumpy!

Pheddipidations to stop being a weekly podcast

2008-02-04T16:03:00.001-05:00

Just saw it on the http://www.steverunner.com/ forum board.

Someone was curious where episode 133 was.

Steve had recently removed episode 132, it was on the FIRST program and he just didn't like the way the show came out. When I didn't see a upload this weekend, I suspected some trouble. You can almost always count on him uploading for the weekend. But it seems real life has managed to slow down one of the best (if not the BEST) podcasters out there.

This was Steve's statement:

Hey all: Sorry I wasn’t able to get Fdip133 out in time last weekend; I’m not going to be able to produce the show on a weekly basis anymore (at least for awhile, at most going forward). I’ll go over the “why” and “how often” questions in the next episode; but I’m not planning on ending the podcast yet; I’m just making some improvements that will take me a bit of time to iron out. I apologize, as well, for not posting anything about this on my website, on this forum or on the Google group…to be honest, I haven’t had a lot of time to login over the past couple of weeks and while I’ll try to check this board and the Fdip Google Group once in a while, I’m not going to have much time even for that. I’m trying to finish the next episode for a February 10th post date (it’s going to be called “Pushing Past Exhaustion”); until then run long! (and taper). - Steve

Rest well, and take care my friend. I will eagerly await your new episodes as they come.
I know that real life can always put a kink into what we want to achieve, and I can respect your decision.

Run long and taper Steve!

I will keep everyone updated.

Being that I am a Nike ho

2008-02-01T16:38:00.000-05:00

Great story in Forbes about the guy running Nike.

I didn't know that Starter, sold at Wal Mart were made by Nike

Story

Items I need to get at the Sporting Goods store

2008-01-31T15:03:00.000-05:00

I have a $10 coupon from Dick's Sporting Goods from my frequent customer card, so a trip there is needed.

I hate to spend more then what the coupon is worth but I do need some things.

BodyGlide, I can't run with out it ($8.99)
Asics socks, they are made by Catawba Sox and I found that I get no blisters with them ( $12.00)

Ok, now I am way over what the coupon is for, and I know from experience that they will have some great clearance running items.

Decisions, Decisions, decisions!

January 2008 review

2008-01-31T14:53:00.000-05:00

It came in very strong, and then it went all down hill.

Total miles for the month 103.87
31 days in the month and I ran only 15 of those days (less than 50%) very pathetic.
I am embarrased and ashamed of my self.
Had some great runs in some very cold days.

Goals for February:

Run consistently.
Try to run at least 22 of 29 days.
Try to average 40 miles per week
Try to have long runs be at least over 14 miles
Finish strong and try to make teh most of training
Try to lose 6lbs

Todays run

2008-01-31T14:49:00.000-05:00

5 miles on the treadmill at the gym.

I dislike treadmills and I dislike gyms. Too damn boring. Plus after switching back to the original ASICS insoles, irritation in the same area nad blisters could form at any moment. I have to get new insoles before I get blisters.

Funny because for the first 5 months that I was trying to lose weight, I ran exclusively on the treadmill. Most runs were 6-6.5 miles and I even had a run of 14 miles on it on time. But now I have a hard time with them. Unfortunately I think I have to star liking them again, as it would benefit me to get on them and get at least 4-5 miles every morning to augment my other miles.

Great Story in the NY Times about aging and running

2008-01-31T11:16:00.000-05:00

Check it out here

The search for Consistency

2008-01-30T16:47:00.000-05:00

We all know that I have been struggling with consistency for the last couple of weeks.

I have tried everything, and bit by bit I am starting to find the path to fixing the issue.

After reading Amy Hunold-VanGundy's blog post yesterday, "Plan = Motivation" it dawned on me that I have not been following a schedule at all. I have just been going out and trying to run as many miles as possible.

Never mind the fact that I spent 2 months reading and trying to put together what I thought and still think to be a great training plan.

I used Bob Glover's book on running and revise his advanced runner training schedule. I believe it to be a solid plan that will get me to my goals.

But its doing me no good sitting there, not being followed.

My best training was when I was following Hal Higdon's Intermediate II program (slightly modified for some more miles) I followed it to about 90% of the time. There was mass improvement, and I was always finding a away to get the miles in. Once again, I followed it.

I need to get back to this, it is still not too late to salvage my spring race and start building for some great summer races.

But once again, having a training schedule is not doing me any good by not being followed.

The training plan is the foundation for my training and its either a case of follow it and have great success or don't follow it and crash and burn on race day. I have experienced the crash and burn, and I would rather not think about it. But history has a way of repeating itself, and if I don't start using my training plan as a map I am destined to get lost and and arrive very late at my final destination.

Amy got it right, you need a plan!

Slow day at SJ Tony....but my tipoff....

2008-01-30T14:47:00.000-05:00

but totally off topic,

Cowboy Blog

After reading the story on CNN.com I emailed Dallas Morning News reporter Tim McMahon and sent him the story. He posted and as you can see a lot of people are in a hissy fit

The Barnegat Branch Trail is now opened

2008-01-29T12:11:00.000-05:00

or at least Phase 1 is.

I just checked the Lacey Rail Trail website and they had pictures of the completed Phase 1.

Pictures

I am going to have to try and get there one day. This first part of the trail is ~2.5 miles long, so I may just do laps. But its a start. It will be cool once they complete the whole trail.

Last weeks training..... a real pain in the butt...but...

2008-01-28T17:07:00.000-05:00

getting better but it sucked..... After three decent runs, I had to stop thanks to a pain in the butt...literally a pain in my butt...actually it's more of a chafe under my right butt cheek, that makes walking even painful. I have been trying not to "annoy" it too much. I am hoping 3 days rest will be enough to make it well enough to start running again.

Todays video post of the day

2008-01-28T14:50:00.001-05:00

Ok, I have to set this up:

This was from the Osaka International Marathon (1/27/2008)

My thanks to http://japanrunningnews.blogspot.com where this was taken from

"Osaka's other major pre-race favorite, Japanese national 3000 m, 5000 m and half marathon record holder Fukushi, had a disastrous but courageous debut. Fukushi took the lead from the first km, going out completely alone at an aggressive sub-2:20 pace while the large pack settled around 2:23 pace. Fukushi held roughly to 3:20/km for the first 25 km, looking relaxed, smooth and powerful, laughing at teammates' messages written on her drink bottles, gargling with her special drink, and repeatedly waving off camera bikes that came too close. Naoko Takahashi's Sydney-era coach Yoshio Koide commented on-screen that he thinks Fukushi has the potential to run 2:16 in the future, but that the truth of her debut would come in the final 10 km.

After 30 km she began to show signs of strain, slowing to 3:42 during the 32nd km versus a 3:21 by the chase pack of Yamauchi, Morimoto, Julia Mombi (Team Aruze), and fellow 1st-time marathoner Madoka Ogi (Team Juhachi Ginko). During the 33rd km Yamauchi broke away from the other runners with a 3:18 km. Fukushi rapidly lost her lead of over 500 m, surrendering 1st place to Yamauchi at 34.63 km and to the others shortly before 35 km. She continued to slow to 6 minutes per km and beyond.

Her final km was a replay of that of Hiroyuki Ono in the final km of this year's Hakone Ekiden 5th stage. Fukushi staggered, almost falling several times before finally going down in the last 800 m. She got up and continued, but after entering the stadium she abruptly fell flat on her face. After struggling to stand and pausing to regain her bearings, Fukushi resumed running. With less than 200 m to go she fell again, laughing as she got up and continued on only to fall a final time 10 m from the finish. She once more forced herself up, laughing and bleeding, and crossed the finish line in 19th place with a time of 2:40:54, a humbling demonstration of the marathon's power."

pictures from Chicago

2008-01-28T10:50:00.000-05:00

Watching the Spirit of the Marathon, I was brought back to a trip to Chicago in May of 2007.

Watching Lori run along the Lake Front Path brought me to once again the runs I had on the path. One of the runs was in the afternoon and it was packed. The other runs were at 6 AM in the morning and the path was once again filled with runners, cyclists and I even saw some triathletes coming out of Lake Michigan in wetsuits. The place is a runner's dream and the views are amazing. the path also provides you with water fountains, so hydration during runs is taken care of.

I took the below pictures with my camera phone one morning on run.

For the Fantasy Sport fans

2008-01-27T14:37:00.000-05:00

Been down, since football season ended and you cant track your fantasy football team? Well no need to cry the blues, thanks to the USATF.

You can now go and register and create your ultimate fantasy track and field team. Each week change your team and compete. And here is the pay out, if your team scores the most points at the end of the season you will win a trip to the Indoor Track and Field Championships.

Now does the NFL give you a trip to the SB for winning your fantasy league??

To get started:

http://www.usatf.org/events/2008/VisaChampionshipSeries/

Spirit of the Marathon Encore

2008-01-27T12:36:00.000-05:00

You can find where it will be playing at

http://www.fathomevents.com/details.aspx?eventid=694

It will be shown at 250 theatres across the country.

Sorry for the no posts last couple of days

2008-01-27T12:25:00.000-05:00

Last couple of dayts were a little busy. I am starting to catch up now, and will post thorugh out today and tomorrow.

My review on The Spirit of the Marathon Movie

2008-01-27T09:53:00.000-05:00

I am one who appreciates stories of the human spirit. Spirit of the Marathon provides that in a documentary that interweaves commentary, history and personal insights from some of the foremost minds in the running community into a cinematic masterpiece of athletic achievement and human resolve.

Jon Dunham and his crew provide you with breath taking view of a sea of humanity all marching towards there own personal victory. Like modern day Athenians battling at the Battle of Marathon, we are witness to six individual stories of courage. All struggling against there own personal Persian Army. The work needed to bring this to the screen is amazing. The film never dulls and holds everyone captive, whether you are a runner or not.

"When you cross that finish line, your life will be changed forever", that one quote states it all. It is echoed through out the film and floats over it as the theme. The stories presented tell of lives changed, whether the runner was a pro, first timer, or experienced marathoner.

We watch Deena Kastor tell of how she was changed as she finished the 2004 Olympic Marathon in 3d place for the bronze medal. We watch her deal with injury in a methodical professional way. Pool running, cross training, weight training, all along waiting to ease back in to 120-145 mile weeks, her spirit unwavering. Personally I have never been a big Deena fan, but I am now! Here attitude is workmanlike in all aspects. She knows her job is is to be a professional runner and she approaches it as such.

Daniel Njenga works to change the lives of his family back in Kenya. He is also trying to shake the monkey of not being able to win Chicago. He has learned to deal with personal sacrifices of being away from his family in his native land. Living, training and working in Japan. He has had to deal with criminals killing his sister in law, nephew, and burning down his brother's home all because of his fame. Yet he he know every step he takes helps him bring his family one step closer to a better life.

We watch Jerry (aka Old guy) try to prove that age is not a barrier and how he inspires his own family to change. We watch him train and run with his daughter as tries to finish her first marathon. Oh yeah, Jerry is 70 years old!

You stand in awe of Lori (aka charity runner) as she balances school (she is a PhD student), work, a marriage and her running as she prepares to run her first 26.2 adventure. Trying to raise money for the charity which placed her with her adopted family as a child. You watch her husband seem unapproving, only to know she could not do all this with his help and support.

Family is also the theme of Leah (aka divorced mom) who took up running to help ease the tragedy of a divorce that left her without of shape, over weight, and depression to try and create a better life for her and her daughter. She struggles with training and spending time with her young daughter. But watch her light up the screen as she states that her daughter referes to her now as her "skinny mommy"

But all these challenges are nothing like those facing Ryan (aka BQ guy). Having missed a Boston Qualifier (BQ) by 22 seconds, Ryan is faced with the bigger challenge then in trying to finish in 3:10:59, when he is told by a Dr that he needs surgery to deal with a knee injury. We sit witness as we watch him break down into tears in the Dr office. We sit there helpless, being there, but not being able to comfort him with words in this most personal of tragedies. We feel the pain, we feel the hurt, we do not wish it upon anyone.

These stories are woven into a tapestry that includes history of the race, some science on the race, but more importantly insights that can only be obtained by each person's personal view on the race.

Watching Katherine Switzer tell the story of her run in Boston, shows you the struggle that helped allow women to run the marathon. Watching Joan Benoit-Samuelson say that she was surprised by the crowd at the LA Coliseum as she ran towards the Gold in 1984 (first ever Women's Olympic Marathon) was shocking and inspiring ( I remember watching it on TV.) This was then all wrapped up as we watch Paula Radcliffe set the women's record and watching her struggle, and drop out of the 2004 Olympic race. We once again bear witness to her very personal mental breakdown as she watches her dream falter. That segment was magnificently done.

The insight of Jon "the Penguin" Binham, brought some groans from the audience, but a chuckle as he says that in the end its about your return on investment. Enjoy it as long as you can, he says. For what its worth, your time in the 26.2 miles will have many facets, enjoy each one, but remember that its all about the hard work you put into it, it is a true test of honesty. If you cheated in training, you will pay for it in the race. Work hard and the pay out will be great.

The scenery was outstanding. I loved the scenes of Lori training on the Lakefront path. Having run there last May, I can still remember the views. Whether it was watching Daniel in Kenya or Deena in Northern California, you almost seemed to transcend the theater and be there.
But that would be nothing to "The Start".

The scene is the starting line, slowly the camera is raised above the start line and starts it's own journey over the 30,000 runners as they prepare to start there trip through the streets and neighborhoods of Chicago. The sea of humanity leaves you jaw dropped, you never ever get the sense of what it is like when you are in it. To watch it from above is almost religious as each soul prepares for there own pilgrimage to there soul.
Cinematographer Sarah Levy, does a remarkable job of relaying this. You are left speechless. Jeff Beal's score then heightens this to another level. As the music starts to slowly build and reaches its apex as the gun goes off.

Now the fun really starts. Thanks to some remarkable work, you are in the pack, running with Deena and Daniel as they duel mile for mile with there opponents. We run mile after mile with Jerry and his daughter Ro. We try and help Leah as she struggles to go beyond herself. We watch Ryan cheer on his wife Colleen from multiple points on the course. He is now changed, no longer the runner, he is the good husband and father and cheerleader. We watch as Lori enjoys herself on the course, constantly thanking those calling out her name.

We sit and watch as victory and defeat enter on to the course. We watch tears of celebration and tears of heartbreak and tears of what might have been. For those who never have watched a marathon finish, watch one. You see many tears. They are not tears of pain or agony. But instead tears of joy and ecstasy. I should know I still remember my tears after finishing my first, I had changed my life forever. This film leaves you feeling and sensing that as well, I feel that those who watched it probably left feeling changed and privileged to have watched 6 lives intersecting and coming out uniquely different in the end.

I highly recommend you go see the encore or buy the DVD, the return you will get on that investment is priceless.

Off to go see the movie

2008-01-24T16:56:00.000-05:00

I am off for dinner and then to go see Spirit of the Marathon.

Don'cha just love date night???

Watch for review tomorrow!

Todays Rave pics

2008-01-24T14:04:00.001-05:00

Today's Pictures

(click on image for larger picture)

This is Atlantic City from Graveling Point at the end of Radio Road.

The body of water is the Barnegat Bay

Another shot of a fishing boat out in the Barnegat Bay, to the left you can see the old Cannery (now abandoned)

This shot was taken with digital zoom (sorry for the graininess) its still Atlantic City, but if you look to the right you will what looks like construction cranes. These are actually electric generating windmills. These help power the city. AC is always turned on thanks to wind power!

I ran on Radio Rd, Radio Road gets its name from the great Tuckerton Wireless Tower. This is a picture of one of the three massive cable blocks that helped keep the tower up. This block is on North Ensign drive, and its in some one's backyard!
This is the tablet that commemorates the Little Egg Harbor massacre

Click on the link for a very good wikipedia page on the event.

Todays run

2008-01-24T13:58:00.000-05:00

7.25 in 1:14:27 (10:16 avg)

over a minute slower than yesterday (1:13:12)

but I feel 10x better. I struggled with the middle miles yesterday. Today the miles came easy and I even put in a few very quick surges in the middle.

The Splits:
Goal was 10:00 avg per mile

10:18
10:04
10:01
12:08 (stopped to take pictures..will post them soon)
9:49
10:03 (took pictures here as well)
9:17
2:43 (.25@11:01)

The key compared to yesterday, I had a nice sized breakfast. Yesterday even though I put in faster splits (on the downhill miles) I just plain felt tired and out of it

The weather was cold, snow is starting to fall now, and I was running towards the bay so I had wind, but I felt great.

What a difference 24 hours makes

Spirit of the Marathon

2008-01-24T09:09:00.000-05:00

The screening is tonight at 7:30, apparently there will be an encore, so don't fret too much.

Encore
As a result of the tremendous response to Spirit of the Marathon's January 24 U.S. nationwide debut, Fathom Events has added an Encore screening on February 21. The second engagement will again take place at 7:30 P.M. local time and will be available in approximately 250 theatres. Tickets will be available at www.fathomevents.com starting January 25.

yet another shoe ad

2008-01-23T15:25:00.000-05:00

(click on image for larger size)

Once again, 2 out of 3 were personal favorites of mine

Some pictures I found in one of folders

2008-01-23T14:03:00.000-05:00

(click on image for bigger size)

This one is just funny. I can't remember where I found it.

The caption along the top and bottom border reads:

"I am the East Grandstand, Row 6, Seat 41. I saw every step Pre ran at Hayward Field. The Twilight Miles, the '72 Olympic Trials, the unbeaten streak - zero defeats above a mile as he thrashed every American record between 2,000 to 10,000 meters. I heard Pre's People chant, Go Pre! Go Pre! - the whisper as he entered the bullpen became one full tilt roar as he thundered down the homestretch like some Coos Bay Express. I saw the race of his entire life run full throttle, on fire, like the brief flash of a passing comet lighting our way, sparking our souls, lifting us through the last lap, the final turn, the home stretch...Godspeed."

Its Pre....need I say more???

The first shoes I bough...with my own money, the Nike Vortex

I loved this shot, this is called "The Stare" As they were getting ready for the last climb to the summit (I want to say this is at Le Alp d'Uez) Lance looks back at Ulrich to say lets go. All Jan can do is look back with "I'm cooked" Lance then dances up on the pedals and climbs to victory. This is called a "moment of truth" boys and girls. We have all seen it in one way or another, its how you choose to answer it, that makes the difference.

Looks like a new Running Blog/podcast/newsfeed

2008-01-23T12:29:00.000-05:00

Just came over from http://runnerville.com/, found it by way of www.runningtimes.com . I am going to assume its a product of the magazine.

Calling itself "A new place to Procrastinate. A New Project from Matt Taylor, Tony Reavis, Amby Burfoot, Lauren Fleshman and more.

Looks like some very fine people are bedhind it. It comes complete with a Podcast, RSS feed, and some great little items that I am just now starting to explore. Looks like it will enter my dailky rotation.

Well if they can make low calorie Gatorade

2008-01-23T12:17:00.001-05:00

Then I guess this might not be too far fetched.

I came across this at half-fast.org (a very funny blog, that I encourage all to read.)

Apparently Clif makes wine as well???

LINK

Todays run

2008-01-23T12:13:00.000-05:00

7.25 in about 1:13:12 (10:06 avg)

Didn't eat before run, I had a apple for breakfast, so I bonked.
Weather was cool, then warm, then when running by bay it got real windy, then coool, then warm again. By the time I finished I was a sweating mess.

Could not keep pace. I just felt horrible.

Once again I need to eat properly. When am I going to realize that. My runs after eating properly are so much more enjoyable. Sometimes I just dont think.

Think we have it bad with the cold and daylight

2008-01-23T10:17:00.000-05:00

It must be tough to be a runner in Barrow, Alaska. They have not had sunlight since November. Yesterday (January 22nd) the sun shown for the first time since November 18th. It lasted all of 57 minutes and they were in the middle of a blizzard. I guess a treadmill is a must.

Enjoy the video from http://www.weather.com/ (there is a 30 second ad at the start)

VIDEO

The results are in....

2008-01-23T10:10:00.000-05:00

The poll has closed on whether or not you will be attending the Spirit of the Marathon showing on Thursday, January 24th.

We had 3 votes, 2 for yes (66%) and 1 for "don't know yet"(33%)

For those who voted, thank you!!!

For the other person beside myself who voted yes, enjoy the film. For the one not sure, hope you decide to attend.

Can't we all just get along...

2008-01-22T17:01:00.000-05:00

The violence in Africa has to end, the World has to step in and do something. There is way too much killing going on.

I just found this story on MSNBC, Wesly Ngetich, this year's winner of the Grandma's Marathon in Minnesota was killed by an arrow.

http://www.msnbc.msn.com/id/22786214/

Today's feature video

2008-01-22T16:26:00.001-05:00

This movie had great cycling scenes (even if some were not all that realistic) some ok acting, and I have always heard it was Kevin Costner's first true roll. Either way I loved it. I have it on DVD and I watch it ever so often.

visit videodetective.com for more info

the Adidas TRX trainer

2008-01-22T10:44:00.001-05:00

(click on ad for larger view)

The Adidas TRX Trainer (upper right hand corner of ad), these trainers were given to me by a team mate of mine who was a national class runner (Frank Melo.)

He got shoes and equipment from various manufacturers and he would always throw me his cast offs. Generally his shoes had about 100 mile son them, as he would wear a new pair every week it seemed. I loved the shoes, they always felt weird, but they were great for training in them. These trainers like trainers of the time felt light compared to today's standards. I really do wish that manufacturers would go back to this philosophy. The other great Adidas trainer of the time that I loved was the Adidas Oregons with there netted mid sole. Great shoes.

The racing flats

2008-01-22T10:12:00.001-05:00

(click on picture for larger view)

The Racing Flats.... The top two, the Sock Racers and Spiridon Golds. I owned both.

Interestingly enough both shoes were used to set World Records in the marathon at the time. Ingrid Kristiansen (London '85 2:21:06) and Carlos Lopes (Rotterdam '85 2:07:12).

The Sock Racer was a very minimal shoe. It was essentially a yellow stretch mesh type fabric, with two black buckles on top. It was created for the then growing sort of Tri/Bi-athalons.
Nike created a Sock Trainer, that was not very well liked. I had a pair and they just didn't fit well. The shoe was very popular, but I think if Nike released it today, it would not be taken very seriously for its minimalism (The Nike Free was about as close as possible to this shoe.) Nike also had matching yellow and black "hoop" socks to match the shoes. Nike did re-release the shoe as a "retro" in fashion colors. I found a pair on eBay and bough them. They felt close to the original but not 100%. I ran in them for 3 mile son a treadmill. I have never taken them outside. While they are retro, the materials used were no where near the original.

The Spiridon Golds, I consider to be the best all time racing flat ever made, by any manufacturer. The shoes were outstanding. The original pair were actually (if memory serves me) a customized version of the Nike Air Edge, made for Carlos Lopes to wear at the 1984 LA Olympics. Now the rest is where this gets tricky, I remember reading this in interview in Runners World back in 1984. Nike wanted to make them in the Portuguese National colors (red/green), he told them to make them in Gold so it could match the medal he would win. They laughed, he said he was serious. They made him the shoes. He won the race and the Gold medal.
Nike decided to produce the shoes. As soon as I saw them advertised in a magazine, I knew I had to have them. Back in 1996 at the Atlanta Olympics, sprinter Michael Johnson also wore a all Gold pair of tack spikes, and was nicknamed "The Man With the Golden Shoes". I still hold that Carlos was the original, but Johnson did win more Olympic Gold ;-)

When I met Carlos a few years later, he saw my flats and nodded in approval. I told them I got them because he wore them. I still regret not asking him to sign them at the time.

I set all my road PRs in those shoes. I have scoured eBay for the last couple of years looking for them.

I still miss those two, along with my Nike Flames track spikes and Waffle Racer II, and Nike Zoom XC spikes; they were my my race day weapons. I set many PRs, and that led to my allegiance to Nike shoes.

(Edited 1/23/2008)

I found these pictures on a Japanese site years ago. I had them in one of my folders.

They also came in red, although I never seen them in this color.

The Nike V series

2008-01-22T10:06:00.000-05:00

(click on ad for larger view)

The Vortex (the middle ones) were one of the greatest trainers I have ever run in.
I was 16 and had just started working. My first paycheck was for ~$60. I had just bought "The Runner" magazine, seen the ad, I called up a running specialty store in the back of the magazine and ordered the,

The day I got them, I took them out for a 7 mile run, ran through some mud and proceeded to get them dirty. I was mad! Ever since though it seems that I have always gotten my new trainers always dirty on the first run. Who knew?

Some cool shoe ads from the 80s

2008-01-22T10:02:00.001-05:00

I will be posting some ads that were put upon http://www.runango.com/ shoe forum (thank you Skylon and Hoys2). These ads are significant to me as they contain some of my favorite shoes

Week in review for 1/14/2008 - 1/20/2008

2008-01-21T14:10:00.000-05:00

Running this week sucked and I mean sucked bad.

Weather was bad, but not a factor. Work was a factor, but so was getting sick.

Training was relegated to 2 workouts 14.25 totals....Pathetic.

Let's hope this week is better

Great running themed movie

2008-01-21T10:15:00.001-05:00

Saw this movie yesterday on HBO. Great story. It revolves around a coach and a gifted female runner in South Africa as he tries to get her ready to win the Comrades Marathon

visit videodetective.com for more info

Today's feature video

2008-01-21T10:10:00.000-05:00

It's another ADIDAS comercial. It is very cool how they did it also.

This is hysterical

2008-01-17T19:03:00.000-05:00

combining two loves of mine, The Sopranos and the Cowboys

just got back from a walk

2008-01-17T13:06:00.000-05:00

Looks like I will have to skip my lunch run. I left my laptop at home and had to turn around costing me about an hour.

But I just got back from a walk around the "Complex Loop" where I usually run. Its about 1.33 miles and it was very cold.

Yesterdays run

2008-01-17T11:39:00.000-05:00

This will be real short.

Thanks to the batteries in my Garmin dieing, it was 8 miles in around 1:18 or about 9:45 pace

I know the first mile was around 10:07, the other miles were in the 9:40 range, I did see that after it died and I was able to get it turned on for about 5 minutes and I was going around 9:05-9:00. When I ran a half mile on the track, my pace was 8:48 (always seems to get picked up when I run on the track)

I was very hot, I overdressed and legs felt a little stiff.

Lance Armstrong is running Boston

2008-01-17T11:22:00.000-05:00

Just saw this on RunningTimes.com

He did BQ after all. Would really like to see how he does.

The Video clip of the day

2008-01-17T07:57:00.001-05:00

trailer from Without Limits

If you haven't seen this movie on the great Steve "Pre" Prefontaine, go out and rent it. Its a great movie

visit videodetective.com for more info

Totally found this one by mistake but....

2008-01-16T13:10:00.000-05:00

It is totaly so cool.

I love all kinds of music, but one day I was loking for the Red Hot Chili Peppers, and instead I found the Red Hot Chili Pipers. Total; accident, but now I am glad I did. I love this kind of stuff.

Talk about oldie......

2008-01-16T09:59:00.000-05:00

Just found an old award from a 2 mile road race from 1986. It was the Millburn Spring Run, put on by the Sneaker Factory and held at South Mountain Reservation. I was 16 at time. From what I had noted on the back, I finished in a time of 11:31 which was good for 4th overall.

For those who have not been to So Mountain, it is hilly and at the time I was very happy with my performance.

Enjoy the pictures:

This one is for you Phitzers

2008-01-16T09:39:00.001-05:00

Saw this once on Runner's World Online, it's a great picture

Great Story

2008-01-16T09:31:00.000-05:00

Just saw this on my RSS feeder for Beginner Triathlete, its a pretty cool story

I love inspirational stories like this, and I know of many, I am hoping to do a "Inside the Actor's Studio" type of interview with some people who fit the mold.

I think these stories help us all get through those work outs when things get a little tough.

todays run

2008-01-15T14:39:00.000-05:00

The basics:

6.25 miles in 1:01:24 (9:50 avg)
splits were: 10:14-10:34-9:40-9:43-9:33-9:11-2:26(.25@9:50)

good run, very cold, started to snow in the remaining last two miles.

listened to The Extra Mile Podcast for the first 4 miles and Gotta Have House for the last 2 miles

back to work.......

Today's feature video

2008-01-15T12:05:00.001-05:00

Team Hoyt....do I need to say anymore

as seen on Sunday's run

2008-01-15T06:58:00.000-05:00

This the Barnegat Bay

I really have to remember

2008-01-14T13:57:00.000-05:00

to fill in my actual physical paper running log. I fill in my spreadsheet and e-log (Buckeyeoutdoors.com), but I am bad when it comes to filling out my new paper log.

I suspect that if I started to do it every day (instead of once a week now) I would get into a habit, and be much more conscience of my runs.

Once again, just a thought......

What the problem might be with my training

2008-01-14T13:54:00.000-05:00

Besides the obvious of nutrition (I have to eat better before my runs, I think another issue might just be moving around my training schedule.

Plan is to take Mondays off, but as of late I have been taking Weds off. I think mentally this might just be killing me. As my idea is that if I run on Monday, I ma getting a jump and banking for "just in case" reasons. I think if I took my Mondays off (which are one of my most hectic days) it would probably go a lot to getting me on some sort of proper track.

Just a thought.....

Is it me or is this a sign of the Apocalypse

2008-01-14T13:09:00.000-05:00

As a Cowboys fan I am dealing with the loss to the Giants as best as possible.

But this has to be a sign of the Apocalypse.

TO is usually very vocal about his QBs after losses, but its always on the blaming fault side, not the praising side.

What gives???

Elevation chart for yesterday's run

2008-01-14T13:06:00.000-05:00

Nothing too crazy, but still a potential pain in da butt

Middle miles can be insane due to the wind off the bay

Today's feature video

2008-01-14T10:37:00.000-05:00

We will conclude this time trial section.

I started with Greg Lemond and how he revolutionized time trialing by using aerodynamics.

We will conclude with Lance Armstrong, who has to be considered one of the greatest time trialists of all time. He took aerodynamics of time trialing to a whole new level.

Enjoy

Last weeks training

2008-01-14T10:17:00.000-05:00

Didn't go like I planned. I finished up with 30.75 miles. I was hoping for at least 40.

Unfortunately, last week I had some "lost mojo" and that hurt me.

SteveRunner over at Pheddipidations seems to be going through the same thing. I am going to have to assume it might just be a seasonal thing.

Hopefully I can get past it.

I am setting my goal on 40 miles this week. I just have to learn to try and not let the stress get me, which it did last week.

Stress usually works against me and even running does not seem to help.

Sunday's run

2008-01-14T10:00:00.000-05:00

I will start with the specifics:

13.25 in 2:25:43 (11:00 avg)

The splits: 10:48-10:43-10:42-10:31-10:28-10:31-12:38-10:42-12:11-10:30-10:35-12:03-10:37-2:39 (.25@10:47 pace)

The 12 minute splits were for the following: stopped to take pictures; stopped to buy Gatorade and banana, walking for .30 miles because I knew I was cooked.

I wanted to stay at about 10:45 and I did if you took out the 12:00 miles .

I started to feel the bonk somewhere after around mile 7. I was dehydrated as well. By the time I stopped to take care of that it was too late already.

I was very disappointed with my run after finishing, but after thinking back on it, it wasn't that bad at all and it actually went as planned.

The route actually rolled and the later miles were going uphill.

I did manage to take some pictures, a small video and some audio.

I will review it and post it, it was my first attempt at trying to make this blog truly multimedia.

stay tuned for my day after reports

2008-01-14T09:19:00.000-05:00

On what possibly could have been one of the crappiest days ever.

After some cooling off, I now know now how to put it into perspective

The Video clip of the day

2008-01-12T10:55:00.000-05:00

Following on yesterdays clips of the benefits of aero dynamics and cycling.

This goes out to my buddy Dan (over at Obrats) and his Tri Buddies.

Its a clip on maximizing aero position on the bike presented by the Mr Ironamn himself Dave Scott

Enjoy!!

Rocket are you reading this...

2008-01-11T14:24:00.000-05:00

Roger, I think you better take a lesson from Marion Jones. She also sat there and with great conviction spoke of clearing her name and punishing those who had made slanderous comments about her integrity.

Yeah, what did that get you????

How about 6 months in the slammer, read on

VIdeo bonus.....

2008-01-11T11:04:00.000-05:00

Back in 1990, aero bars, a streamlined position, sloped frame, disc wheels and wind tunnel testing was unheard of.

This report by Phil Ligget during CBS old Tour de France, sheds some light on the thoughts of the day 17 years ago.

Think about what is being said in the clip and think to what is used today.

And a side note, I still also have my original Scott DH aero bars (in addition to the clip-ons)

Todays video post of the day

2008-01-11T10:36:00.000-05:00

One of the most classic finishes to a Tour de France I have ever seen.

The time trial that concluded the 1989 tour.

Laurent Fignon led Greg Lemond by 50 seconds.

Greg had brought an innovation that was being by the triathlon world at the time, clip on aero bars attached to his cow horns, plus he used the now legendary Giro AeroHead. Fignon elected no helmet, no aero bars and double discs (a real bad idea with crosswinds)

The finish is classic.

Somethings to take away from this:

it gave aero bars serious respectability on he cycling world
it made Greg a mythic figure in the TT and in cycling. Greg was coming back from a serious hunting accident that almost killed him

Some personal notes:

after watching this, I knew I wanted a set of those bars. A month later Performance had them in there catalogue. I ordered a set, waited a month on back order and fell in love with them the first time I used them. I still have them 17 years later in my garage. I will have to do a posting on my old biathlon bike
about 9 years ago, while working Kathy Lemond called up to order something, lets just say I acted like a idiot on the phone as I told her how much I worshipped her husband and that finish. She thanked me, but i guess she thought I was whacked.
Fignon (aka The Professor), he was never one of my favorite cyclists till after this race. The fall and winter, I could be seen wearing he yellow and black of his team, Super/Systeme U. I had a winter cap ,jacket and winter gloves. To this day I still have the gloves.

I just wonder, what if Fignon had gone with aerobars, and aero helmet and just the one disc, would have Lemond still have been the legend that he became that year by winning that year???

Spirit of the Marathon

2008-01-11T10:19:00.000-05:00

OK, just ordered my tickets from Fandango for the viewing.

My wife was interested in seeing it also. So I am very excited

Be prepared for a thorough review he following weekend.

I might just make that my special column of the week!

Figo rumors (soccer related)

2008-01-10T15:36:00.000-05:00

Just saw this at CNNSI.com

I like the idea of Figo playing in the US, but I wish the management of the Red Bulls try and pick him up. Newark/Harrison (where there new stadium is being built) is Portuguese territory and would welcome him with "braços abertos" (open arms in Portuguese) He would help sell out the new grounds, but more importantly he would be to the east what Becks is to the West.

I know the reuniting of Becks and Figo would be good, but do we need both of these two talismanical players on the same team?

I always felt that they never quite meshed right at Real Madrid, but then again who knows

(edited 1/23/208)

I just found this shot in one of my folders, this was the pictutre I was looking for when I posted the above shot.

I could be looking at my new car????

2008-01-10T15:23:00.000-05:00

If it ever comes to production and if it is affordable

Hummer HX aka Baby Hummer

Todays lunch time run

2008-01-10T14:12:00.000-05:00

Good run, a little on the cold side. I wore shorts and long sleeve shirt, a nice beanie would be fine.

Went complex to Drum Point to Old Hooper to Brick Blvd and back to complex

I wanted to warm up real easy and try to progressively just quicken up the pace every mile. The miles roll and it seemed on Brick Blvd where it went up, the wind also kicked up.

Over all I loved this run and came up with hopefully a great concept for a post next week. Did some great thinking.

I think I may have solved the shoe blister issue. I think the original Asics insole are causing them. I switched to a set of Nike's I had, and I had no blister issue. If anythings the shoes felt great. My knees are liking teh shoes, but not the cold wind.

The Stats:

6.25 miles in 1:00:43 (9:43 avg)

10:16
9:59
9:54
9:35
9:14
9:05
2:37 (.25 @ 10:40)

The Video Gem of the day------ part 2

2008-01-10T09:59:00.001-05:00

And the second is an Olympic moment that helped to trigger the running boom here in the US.

This video is of Frank Shorter winning the 1972 Munich Olympic Marathon.

Lets hope that just maybe somebody in a USA singlet will create a new highlite.

The Video Gem of the day------ part 1

2008-01-10T09:56:00.000-05:00

Today will be a double dose of videos. Found two and couldn't decide between the them.

First one is from RunnerworldTV and shows why Brian Sell is a fan favorite and going to Bejing. These "blue-collar" guys work very hard.