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 :-)
Thursday, April 23, 2009
Tonights Run
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 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
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.
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)
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
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.
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.
Tuesday, April 21, 2009
Todays lunch time run
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 RunDistance: 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
Thursday, April 16, 2009
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.
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.
Wednesday, April 15, 2009
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!
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.
This was a sad day for all of sport.
For more information, you can check go to the Wikipedia entry on it.
Thursday, April 9, 2009
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.
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.
Wednesday, April 8, 2009
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.
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.
Wednesday, March 25, 2009
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.
I hope that I may have finally found what will keep me going.
Tuesday, March 24, 2009
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.
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!!
I could have not asked for anything better and I jumped into giving thanks to the Hotel Fitness Gods!
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
Monday, March 16, 2009
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.
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.
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.
Wednesday, February 18, 2009
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?
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?
Tuesday, February 10, 2009
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.
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.
Wednesday, December 31, 2008
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!
Friday, June 27, 2008
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)
keep watching.....
more could be coming ( I hope)
Monday, April 7, 2008
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 ............
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 ............
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