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First Long Run of 2009

Sunday, May 31st, 2009

After church today I put in my first long run of the season. It’s only ten miles, but I have to start somewhere. Jeannie and Peter met me along the course on the canal path. Peter rode his bike beside me for a half-mile and on my return, Jeannie provided me with gu and water. That was nice since it was pretty hot and I started my run at 12:30 in the afternoon.

Long run; out and back from home, along Olden ave., Parkway ave., Lower Ferry rd., and the D&R canal path (technically the feeder canal).
10 miles.
Mile 1: 7:51
Mile 2: 7:52
Mile 3: 8:40 – stopped to put Pete’s chain back on his bike 🙂
Mile 4: 8:27
Mile 5: 8:19
Mile 6: 8:32
Mile 7: 8:24
Mile 8: 8:43
Mile 9: 8:34
Mile 10: 8:17

Saturday: Diana 5k Run

Saturday, May 30th, 2009

I trained for an hour before the Diana 5k Run:
– repeats of gyakuzuke in place (x60 each side)
– repeats of mai geri ushiro in place (x60 each side)
– basics, combinations
– 5 attack sparring
– Striking force training (kicks and punches)

Diana Run 5k race in Plainsboro – 21:52 (7:02 avg pace):
Mile 1.0: 6:35
Mile 2.0: 7:12
Mile 3.0: 7:20
Mile 3.1: 0:44

I finished in 32nd place; not my best 5k time but I’m pretty sore from my first week of marathon training, a new circuit routine on Wednesday, and lots of kicks this morning right before the race. Congratulations to Jen Liney who took first place in the women’s category with a time of 19:49. The course was great – slight decline in the first mile, then back up the same path in the last mile. The course was laid out in a very simple way, which was nice.

I’ve actually run near this course before. When I run eight miles at lunch I do an out-and-back starting at Dow Jones in South Brunswick and turn around at the parking lot of the middle school in Plainsboro (which is four miles each way). The parking lot is where the 5k began. Now if I’m feeling adventurous and have an extra 20 minutes I can add three more miles of familiar territory to my eight mile run.

Friday: Abs and a Run

Friday, May 29th, 2009

I took a 30 minute abs class at DJFC today. My marathon schedule called for a five mile run at 8:07, but since I plan to run a 5k tomorrow, I just did a three mile run after abs.

30 minutes of abs, instructor led:
Plank routine:
– Plank position with feet on disc sliders: 20 sideway slides with each foot
– 30 second plank hold (on hands, not elbows)
– Plank position with feed on disc sliders: 20 forward slides with each foot to opposite arm
– 30 second plank hold
– short stretch and rest
(Repeat plank routine two more times)

Body bar routine:
– Laying on floor, legs straight, 18 lb body bar extended overhead, sit up with bar, holding overhead extending to ceiling (repeat 10 times); on last one lay back one vertebrae at a time.
– Holding legs straight up and body bar straight over chest, crunch up to touch shins with the bar (repeat 10 times)
– Extend legs toward floor with knees straight, curl legs back toward bar and lift hips to have legs touch the bar (repeat 10 times)
– 10 sets of bicycles while holding the bar
(Repeat body bar routine two more times)

Side planks:
– On right arm with left arm staight to ceiling, legs parallel to each other; hold 30 seconds
– Bend top leg so foot rests on lower calve; hold 15 seconds
– Lift top leg and hold straight in the air over the lower leg; hold 15 seconds
– Switch and repeat with the other leg.

Easy 3.1 mile run after abs (~24 mins)

Thursday: Tempo Run and Swimming

Thursday, May 28th, 2009

Today marks the second day of my scheduled marathon training. Sure, I’ve already run three times this week (four if you count the sprints I did yesterday as part of the circuit), but I don’t count those toward my marathon training. Today calls for 5 miles of running with three of those miles at tempo pace. The pace should be 6:45, which is a bit aggressive right now. I know my tempo pace is slower than that so I’ll be working up to it. I ran from the house to TCNJ and around the campus, then past Parkway Elementary school and back home.

Stats:
5.17 mi run (3 mi at tempo pace):
Mile 1: 8:36
Mile 2: 6:58
Mile 3: 7:30
Mile 4: 7:28
Mile 5: 8:34
Mile 5.17: 1:33

In the evening, I went to Gold’s to put in another swimming session (still training for the NYC Nautica triathlon). I need to be able to swim by the end of July so I don’t drown in the Hudson river.
– Warm-up freestyle for 6 minutes (completed 5 laps)
– 3 x 100 kicks: freestyle with fins and board
– 1 x 100 freestyle, rest 10 seconds
– 1 x 100 freestyle, rest 20 seconds
– 1 x 100 freestyle, rest 30 seconds
– 1 x 100 freestyle
– 3 x 100 pulls, freestyle; breathe every 8 strokes, with paddles and buoy
– 300 free – swim down

Wednesday: A New Training Routine

Wednesday, May 27th, 2009

A trainer at the DJ Fitness Center showed me a new training routine (listed below). It was tough, but I plan to repeat it next week. In the morning I did a warm-up run before karate.

– Run 3.1 miles (1 mile barefoot)
Karate:
– 70 reverse punches each arm
– 70 front kicks each leg
– freestyle basics
– sparring: double jodan attack to jaw
– sparring: 5 attack sparring full length of floor

At lunch, I did a free 30 minute training session with a trainer at Dow Jones’ Fitness Center, Lisa Curtin. It was a tough workout; here’s what the circuit involved:

– 0.5 mi sprint on the treadmill (ran 0.15 at 10mph, 0.15-0.40 at 11mph, last 0.10 at 12mph)
– 10 plyometric pushups on two risers
– 15 star hops (reaching to the ceiling)
– 500 meters on the rower
– 1 length of frog hops (down the long hallway)
– 1 length of walking lunges with two 35lb dumbbells
– 1 mile on the bike (~135 rpm)
– 10 step-ups with each leg on the large metal stand.

Repeat one more time.

I didn’t fit the second circuit into the half-hour of the trainer-led session since I burned a few minutes at the start on a warm-up. I did finish the routine on my own though. It was awesome and challenging. I recommend trying it out.

First Day of Marathon Training

Tuesday, May 26th, 2009

Today is officially the first day of my scheduled training for the Steamtown Marathon. My schedule includes 16 weeks of running, the distance of which totals 604 miles. The maximum distance I’ll reach is 40 miles in a week.

At lunch today, I was supposed to run six miles at an 8:07 pace. Here’s what happened:

– 6 mile run, ~7:30 pace
Mile 1: 7:33
Mile 2: 7:35
Mile 3: 7:36
Mile 4: 7:46
Mile 5: 7:50
Mile 6: 7:08

Later in the day, I repeated my swimming routine from Memorial Day, but added a few more laps here and there:
– Warm-up freestyle for 6 minutes (completed 5 laps)
– 3 x 100 kicks: freestyle with fins and board
– 1 x 100 freestyle, rest 10 seconds
– 1 x 100 freestyle, rest 20 seconds
– 1 x 100 freestyle, rest 30 seconds
– 1 x 100 freestyle
– 3 x 100 pulls, freestyle; breathe every 8 strokes, with paddles and buoy
– 300 free – swim down

Memorial Day Training

Monday, May 25th, 2009

Happy Memorial Day. Thank you to all those who serve and who have served in the U.S. military.

I had to work today, although it is a holiday today at Dow Jones. Fortunately, I didn’t start until noon, which gave me time to get in some training. I swam and ran today at Gold’s. I couldn’t get started early though since Gold’s didn’t open until 7am.

Swim led by instruction (distances in meters):
– Warm-up freestyle for 6 minutes (completed 5 laps)
– 2 x 100 kicks: freestyle with fins and board
– 1 x 100 freestyle, rest 10 seconds
– 1 x 100 freestyle, rest 20 seconds
– 1 x 100 freestyle
– 2 x 100 pulls, freestyle; breathe every 8 strokes, with paddles and buoy
– 200 free – swim down
Focus on keeping body “long”; don’t touch walls (no push-offs) or floor during laps.

After the swim I did a leisurely 3.5 mile run in about 25 minutes.

2009 Polar Bear Plunge and Short Run

Sunday, March 1st, 2009

On February 28, 2009 a group of us from Gold’s Gym in Lawrenceville who train in karate together plunged into the Atlantic Ocean.

The goal of the Seaside Polar Bear Plunge is to raise money and awareness for the Special Olympics of New Jersey. Our team was comprised of 22 members and together we raised $5,787 to benefit the Special Olympics of New Jersey (SONJ). We’ve done this event about six years running and each year is more fun than the previous. Overall, the event raised more than 1.1 million dollars for SONJ. Donations continue to be accepted; please help support the individuals who compete each year: sconzo.com/plunge

At 1pm, 22 of us and about 4,000 other brave souls ran into the water. Some ran in and sprinted right back out. Others lingered for a bit longer. Personally, I lingered, trying to keep people from leaving the water 🙂  I ran into the ocean four times, each time trying to bring more people back into the water. The first time in, I waded around for a bit, capturing video of the other plungers from the ocean.

I used my Canon SD850 IS with its underwater waterproof case (WP-DC15) to capture the video and photos from the ocean.

Each year, our group secures five or six rooms at the Aztec Hotel, which is situated right in front of the plunge spot. They party the whole weekend and they really know how to throw a party. They have food catered, lots to drink and parade as a group out to the plunging area about 30 minutes prior to plunge time. Here’s our group photo from last year:

2008 Polar Bear Plunge Gold's Karate Team Group Photo

I didn’t stay long to enjoy the three-day party though, since I’ve got lots of work to do. I arrived a few hours before the 1pm plunge time, so I went for a run along the boardwalk and on the beach. I only put in about three miles. While on the beach, I imitated the scene from Rocky where he runs on the beach with Apollo; of course they ran on the beach on a warm day. My socks and shoes got soaked from the cold water as I was right where the water ran up the beach. I returned to the hotel and left my shoes and socks behind so I could return to the beach for a barefoot run. I headed back along the boardwalk and made my way to the ocean. This time I decided to be crazy and run in the water. The water was cold, but it felt great.

I ran back to the hotel again, and was able to convince Marci to come for another run with me on the beach, barefoot. If you know Marci, then you would be surprised to hear that she agreed to do this. This time, during my run I hit a pothole in the water and took an early plunge — and this was right in front of some spectators. It was pretty funny.

Fun was had by all and we’re anxiously looking forward to next year.

Training – Sun, Feb 1 – Long Run

Sunday, February 1st, 2009

I did a 12 mile run today. Unfortunately, it turned out I waited until too late in the day to run.

I started from home and headed toward the D&R Canal Path by way of Lower Ferry Road. Once I turned onto the path, the run turned miserable. The temperature had started dropping so the melted ice and snow had started to refreeze. I only saw one other crazy runner braving the ice. It was pretty treacherous, but I pushed along until I reached a point where I could hop onto Route 29. I continued in the shoulder, which was safer than the path.

Once I hit six miles, I reversed course on Rt 29, but decided to change my planned route. I turned left onto Jacobs Creek Road to avoid the busy highway and the ice on the path, which would be hard to see in the dark. This was better, and would mean climbing my favorite hill on Bear Tavern Road.

After climbing the hills and passing the airport, I turned left onto W. Upper Ferry, which becomes Parkway Ave. By that time, it was so dark I couldn’t see whether I was running on ice, snow or bare pavement. I could feel my core muscles doing lots of work to stabilize me, and didn’t take any falls — though I came close several times. Clearly my pace suffered more in the second six miles from being cautious on the ice.

When I got home, my socks and shoes were soaked from running through ice water puddles. I did extra stretching then had the stitches in my hand removed by my loving wife and RN, Jeannie.

  1. 7:44
  2. 7:32
  3. 8:12
  4. 8:26
  5. 8:03
  6. 8:27
  7. 8:40
  8. 9:17
  9. 9:05
  10. 9:21
  11. 9:46
  12. 10:18

Average pace: 8:44 (no good!)

2009 Chilly Cheeks Race – Spikes Required

Friday, January 30th, 2009

On Sunday Jan. 25, Pretzel City Sports sponsored a race in Reading, PA called the “Chilly Cheeks Trail Run“. Two regular runners from the area, Nate Ribeiro and Bill Yorke suggested the race to twelve people (including myself). It’s a 7.2 mile trail on Mt. Penn. Never willing to back down from a challenge, I signed up. I didn’t expect it would be too difficult, even after numerous warnings from the race director. Here are a few of them:

  • “Well, let’s just say that it IS one of the hardest 7.2 Mile runs that most people will ever do.”
  • “Sleds for the downhills are ALSO permitted but the installation of an air bag onto them is strongly advised. “
  • “Even the federal government won’t be able to “bail out” your quads after this jaunt across the face of Mt Penn overlooking Reading.”
  • The only thing colder than this race is the race director’s heart!”
  • “Its downhills are worse than its uphills, as you grab onto every tree in an attempt to save your hide. Rocks, roots and downed logs litter the course, as do the bodies of past years’ DNFs”

I met Bill Yorke and Bill Scannon near their homes, then the three of us piled in Yorke’s car to meet the rest of the troops in Mercer County Park. From there, twelve bold runners left for Reading shortly after 8am. Never having been to Reading before, it became obvious to me as the convoy approached that there would be some serious hills in the race. We made our way to the bib pickup location and finish line, Liederkranz German Singing & Sports Club, a full hour ahead of the 11am start time. The lot and surrounding paths were covered with ice and snow, so much that extreme caution was needed simply walking across the parking lot.

Most people kept inside the Liederkranz to stay warm before the race. I hung around for 20 minutes, but finally decided to do some scouting. I checked out some of the trails near the finish line, found the starting line, and put in about 1.5 miles warming up. There were several runners running around outside, a few of them were in shorts. I actually wore long pants for the race, knowing there would be many thorn bushes to run through.

The race itself was very challenging. After a short jaunt along a flat trail, we made a sharp right uphill turn into the brush. There was no trail to follow, just orange streamers tied to tree branches or bushes every 50 or 100 yards. We all scrambled to climb to the top. Once we arrived, the race officials greeted us and as we ran by, they yelled something about burning leg muscles. I flew by, trying to regain my pace, but quickly encountered another steep incline. After a few more climbs and straightaways, we descended a bit. These descents along ice, snow, loose rocks, logs and tree stumps grew more and more difficult. The remainder of the race was more of the same: steep descents, hard climbs, and a flat trail here or there.

It was difficult to pass people on the climbs because the path was too narrow, but I pushed past where I could. When there was no path, I deviated from the normal trail to pass people here and there, usually breaking through a thorn bush or two, or hurdling over branches or rocks. The race director had posted bright pink signs on many of the trees we passed. There were comical warnings in poetic form about falling on one’s rear. These signs kept us amused. The last sign I remember seeing had a more serious tone, at about mile five “Now Things Get TUFF”:

Once I finished that climb, the course turned into a steep decline about halfway down the mountain. It was hard to maintain control. Below me I saw a sharp turn where we would head back up the mountain. I tried to slow my descent, but at that location there were no trees or branches to grab. I switched my gait and tried to break with my foot, only to fall into a forward tumble. I remember during my fall I was thinking “okay — just get back up and run”. But before I could get back up, my hand was impaled by something very sharp and unforgiving, hidden among the leaves. I caught myself before my face hit the rocks beneath the leaves, but my left hand landed on what felt like a dagger pointing straight up from a tree stump. Without thinking, I stood up and looked at my hand. My glove was still on and there was no hole or tear. However, the throbbing pain called me to peel the glove back and see what had happened. Blood pooled in my palm and I could see my adipose tissue peeking at me. I commented “Wow, that’s deep. That’s really deep.” A runner who approached from behind asked if I was okay. A bit stunned, I didn’t know how to respond so I just said “I guess I’ll see.” I wrapped my glove around the wound and realized there was no one to help me until the finish line. After all, I was on a mountain.

Once I secured the glove to “hold my guts in” and control the bleeding, I started running again. It was a long uphill, but that didn’t phase me. I was more concerned about not using my left hand. Once I reached the summit, there was a spectacular view of the town below.

I snapped a photo with my right hand, then just HAD to look at the wound again, and ultimately decided to snap a close-up of that.

The next half mile was a challenge because I only had one hand to slow my descent on the trails. Finally, I reached a park and recognized it from my earlier scout. I knew I was close to the finish. Elated, I picked up my pace but didn’t know the exact route to the finish. The route led me along one of those initial innocuous trails, but I could see runners ahead struggling to climb (not run or even walk) up a steep hill. I reached the top with the use of only my right hand, albeit a bit slower than I could have if I had both available to me.

At the top of the climb we found ourselves at the rear of the Liederkranz, then had a short sprint around the parking lot until the clock was in sight. But because I wanted to tend to my hand, I didn’t even notice my time on the clock. I stepped out of the chute to ask a race official where to find a first aid kit, but he urged me back into the chute so I wouldn’t lose my place. Too late, a couple people had already passed. I hopped back in the chute where someone tore the ticket from my bib. I searched for a few minutes and found some help. Two EMTs were enjoying some coffee in their cab, but they quickly assisted me.

“Let’s see what it looks like…” one of the EMTs asked, as the other retrieved some saline solution. I gingerly unwrapped the glove from my hand. Surprisingly, the bleeding had stopped but my hand was still covered with dried blood and the lasceration looked deep. “Wow, you’ll need to go to the hospital for two or three stitches. Actually, you’ll probably need more than that.”

They flushed it out, warning me that a wound this deep would burn when cleaned and that the hospital would need to do a more thorough job cleaning it out. Then they wrapped it for me. Fortunately, the cold temperature kept it numb and slowed the bleeding during the race. But as I warmed up, that changed 🙂

Once the remainder of the runners from our group finished, we gathered to share notes on the course, change into drier clothes and warm up. The “Bills” and I left a bit earlier than everyone else though. I decided to wait until I returned to Trenton to visit the emergency room. Since we carpooled, I didn’t want to hold everyone up, or make my wife drive to Reading to pick me up. I ended up getting four stitches and a tetanus shot at Robert Wood Johnson Hospital at Hamilton. Lesson learned: when running a trail run use trail shoes, not normal running shoes. If I had better shoes I may have been able to control my hill descents better and maybe wouldn’t have a hole in my hand now.

My finish time was 1:15:47. I don’t know the names of two of our runners, but here are the results of the other twelve runners. Nice job everyone!

2:05:12 Jennifer Winter
1:55:50 Paul Orihel
1:55:49 Mariana Garcia
1:43:50 Dave Dick
1:36:20 Butch Cuilla
1:36:20 Thomas Peroni
1:35:31 Thomas L Cox
1:29:30 Diana Inverso
1:22:55 Nate Ribeiro
1:22:39 Bill Yorke
1:20:47 Bill Scannon
1:15:47 Frank Sconzo

Chilly Cheeks 2009 – Full Results

More Photos

I’ll be back to tackle this again next year — spikes or trail running shoes required!