Last night's run

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......

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

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!

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!!!

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

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

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

(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!

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

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

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!!!!

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!!!

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

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...

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

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.....

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

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

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

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.