Jumping Rope Today

Way too busy Friday to get in any running - bummer - and this morning operating on about 2.5 hours sleep - I would be running on empty. I have to do something as I am going to be busy today as well. I think I'll pull out the 'ol jump rope and jump for 20 minutes or so. I always try and let people know TEN minutes of jumping rope is the approximate equivalence to running for THIRTY minutes. Every runner should have a jump rope - great training - and get a good quality rope ya'll - they are not all the same. Note runners can develop improved muscular strength and flexibility in their core and major muscle groups by jumping with the weighted rope. It is also a great way to train for hilly races because the nature of jumping trains the muscles eccentrically - and better prepares the muscles, tendons and ligaments for the extreme impact of downhill running. Now that 'brotha on the left is is Buddy Lee & supposedly the jump rope god of the world. He's great but ya know what - this is Harlem 26.2, emphasis on Harlem and I refuse to believe any big 'ol grown man can out jump these kids on the Harlem streets - no way - jumping rope is their thing. The other day I saw a girl doing the latest dances, sending a text form her Sidekick - all while jumping rope - or what historically is called "Double Dutch". If you've never seen - check out this documentary film trailer called "Doubletime," the highlights two teams preparing for the Double Dutch World Championship at the Apollo Theater in Harlem. But better yet - the original & 2 time jump rope documentary filmmaker to bring focus on Harlem's jump rope scene is my friend & Harlemite Nicole Franklin - you can see some jump rope Double Dutch clips on her film reel here. Have a lovely day.

The Smoker or the Runner?

Did a decent 4.5 morning miles yesterday – simply trotted through 3 in the evening – that’s it, very busy all week, so busy I missed and event where I was supposed to see that woman on the right, that’s Michelle Obama – who was in Harlem this week rallying support for her husband’s Presidential ambitions. One thing about Barak Obama that is a total disconnect of my positive impression of him is his chain smoking, the guy's known for going through 2 - 3 packs per day ya know. The man has children and a wife - makes you wonder their exposure to second hand smoke. He’s been chain smoking for a very long time and I am trying to imagine how he’s managed being a chain smoker, parent & husband. It's hard to believe his family is not exposed to this to some measure, if only in his home office for example.
Is it reasonable for me to ask, “Barak, when your first child was born, didn’t you feel a sense of responsibility to take care of yourself – in the interest of your family going forward?” – that was not sufficient grounds to make quitting smoking ASAP a front burner issue? I know the addictive component of nicotine and how hard it is to quit – but the bottom line is people do, people successfully quit smoking and I would like to think Barak has the capacity to have the same amount of will, strength, and dedication, etc. that these others do that successfully quit. I don't like measuring anyone on the faults but this smoking thing is not congruent with the person I think he is. This smoking thing and his inability to quit for all the right reasons for all these years is simply something I don’t understand. But you know what I do understand? Running. Obama’s got the Kenyan father – but John Edwards is the real runner ya’ll – did you know that? Edwards has been running since ’77 and has clocked 5 marathons, his PR is 3:30:18. He’s such a serious runner he does not want to be photographed running and prefers to run alone – they guy even refuses to be interviewed about his running – I kid you not - however he gave Runner’s World a break several years ago and said,

"He's just very private about his running," an Edwards aide said when I asked if I could go for a run with him after the Democratic convention. "Asking to run with him is like asking to take a shower with him." Claiming that he had never been interviewed about his "obsession" (Edwards's word), "At least 30 minutes, whenever we can fit it in." He prefers to run alone, but that is impossible now. He runs to recharge, clear his mind, and deal with hardship, including the loss of his son Wade, who was killed in a car accident in 1996, when he was 16. Edwards clocks 4 – 6 miles a day and says, “ It's one of the few times in any day that I get to be alone to myself and think”. He also said that in Runner’s World interview “ I also love running in Central Park”. Runner’s World Asked him “When you were doing marathons, did you follow a fairly strict training regimen, or did you just kind of make up your own? Edwards replay, “ It was strict in the sense that I always tried to run at least an hour a day. I never missed more than one day a week, usually none. As I got closer to the marathon date, I would try to do longer training runs, at least 2 or `3-hour` runs. I'm very much addicted to running. I think it's more than a mental thing; I think it's a physical thing. I mean I feel better after I run. I know people love to run in the morning. One of the reasons I like to run at like 5 or 6 o'clock is because it cuts my day in half. I can look forward to running, and then when I'm finished I feel good. It's like a new day has started”. Damn it Barak, now I have a delimma, the chain smoking 'brotha or the white guy with 5 marathons under his belt that runs 4 - 6 miles per day - loves running in Central Park and talks my talk. I'm not interested in having a cigarette with Barak - but me and Edwards can clock some miles together in Central Park Ya'll understand this is basically a crises for HARLEM 26.2, literally dividing Harlem 26.2 (Harlem the Black man & 26.2 the Runner). If Hillary got a tan and ran -might be a decent alternative - any chance of that? If you're interested in Edwards, check out his site. Have a wonderful day.

Running To Sweat

I clocked 4.5 am miles Wednesday - did 5.5 in the evening - it was hot & humid but I enjoyed it and a couple of the "views". One of my "things" is women sweating - that's pretty sexy with me - I love everything about it - visually - the moisture & glisten - it works for me - it's so authentic and real - reflective of effort and pushing your body and on these warms days there is a whole lot of sweating going on and Central Park is a very sexy place to be these days. Lots of sexy views of women running in the heat - sweating - that's hot, literally. It's gotta be the pheromones - the brain's hypothalamus region (where sexual behavior ignites), becomes activated when men smell EST (the estrogen derivative) - physiological response to the same external stimulus - sweat. So I read The Smell Report & Sexual attraction and learned women are also highly sensitive to male pheromones, particularly around ovulation, - but to be clear - men who believe that their ‘macho’, sweaty body-odor is attractive to women got it wrong, unless they are constantly producing fresh sweat and either naked or changing their clothes every 20 minutes to remove any trace of the oxidised sweat (the funky stuff). In sum - fresh sweat = good - and wow I had no idea all sorts of smells can increase penile blood flow. I'm all for penile blood flow - who isn't? Even this is not very surprising, as any strong odor will have a stimulating effect, which will cause a general increase in blood flow to the extremities – inevitably including the penis. And then of course there is Research at the University of California at Berkeley that said women who sniffed a chemical found in male sweat experienced elevated levels of an important hormone, along with higher sexual arousal, faster heart rate and other effects. They said the study, published in the Journal of Neuroscience, represents the first direct evidence that people secrete a scent that influences the hormones of the opposite sex. The study focused on androstadienone - the fresh sweat stuff and male chemical signal. Previous research had established that a whiff of it affected women's mood, sexual and physiological arousal and brain activation. What's it all mean? Just another one of my crazy mixed up views on life and running - ya see - when I am running with a woman - we're having pheromone sex - yup - and yes - I have slowed my pace to run adjacent to a complete stranger - a gorgeous complete stranger - call it the "one night stand" type of run / pheromone sex - now she may not know we're having sex - but her hypothalamus does. Have a fantastic day filled with pheromones - be safe.

Gettin' Hot

I did 4.5 am miles, 6 pm miles – I think the heat index hit 100 yesterday – this is the danger zone ya’ll for running – not to be taken lightly – know what you’re doing in running in these conditions. Running in the heat can be dangerous if the proper precautions and preparations are not followed. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. There’s also something called Cardiac Creep - I am not aware of any research that shows exactly how much temperature and humidity can raise HR, but I believe your heart rate beats approxiamtely 10-15 bpm's above usual limits with a 70% running effort on these hot humid days - just note how you're stressing your body - I’m not into running with fuel belts like the one above – I strategically know ahead of time where drinking fountains are on my running route and I will indeed stop and hydrate – I will also sometimes carry a single bottle of water as I run. Of course I'm crazy and love running in extreme heat - it can't get too hot for me - I often on the weekends will run at the peak of the heat & sun - however I take it seriously - hydrate & prepare - all day long have a bottle of water at your side - seriously - hydrate hydrate hydrate all day long - If you're running even for 30 minutes - grab your favorite bottle of water - run with it - take it easy - enjoy the run! Have a great day!

Running with Harlem Gangsters

For some reason yesterday in my training a particularly high number of Harlemites shouted out to me - it's usually about 2 shouts / day, Monday it was like 7 or so. The usual shouts (Run Forest Run, Running Man, Go Baby Go, etc. however I gave one woman points for coming up with a new one - as I passed her she said, "Damn, I wish I could whistle" - as I am feeling fat and out of shape these days I appreciated that never heard before expression of Harlem love. Clocked 4.5 in the a.m., did 6 in the p.m. - looking to repeat that today. People stumble to this site from all over the world, sometimes they email me expressing pleasant surprise there are runners in Harlem - they're expecting Shaft to be walking down the streets, etc. and Harlem to live up to the stereotypical branding of Harlem. I know a complete cross section of Harlem and yes my Great Grandfather was a gangster (of sorts) in Harlem & the Catskills. He was Half-Jewish and basically the liaison of a "number running" racket between Harlem & Jewish syndicates. He had a night club in the Catskills and yes, I still have lots of the memorabilia of the Black stars (singers, actors, dancers) of the day that frequented his place. Most of my current gangster friends wear suits and work on Wall St. (Hey - they may work for an Investment Bank but believe me - they are nonetheless gangsters ya'll). But to not disappoint, yes I know the legacy and am personal friends of the real Harlem gangster lineage - in fact one lives in my building - her name is Margaret Johnson. She's 57, in a motorized wheelchair, nonetheless last Fall at 3pm in the afternoon right on Lenox Avenue 2 men tried to rob her in broad day light. Margaret simply pulled out her 357 Magnum and shot them both, yup - straight up. This was in the news, you can still read about it here for example. I'm not surprised this woman packed at 357 magnum (that's a major league gun ya'll). Why? The robbers did not know who they were robbing, ya see Margaret's father was a fellow by the name of Ellsworth Johnson, Ellsworth "Bumpy" Johnson - Yup, the very Bumpy Johnson that battled the Mafia and there's a Hollywood film about her father called, "Hoodlum". Speaking of films, Harlem, and off-spring of real gangsters - Last Fall I had a chance to be in a movie made about another friend of mine, Frank, a film is being made about his father. As many know I run down Lenox Avenue twice a day and for a two week period in the Fall a film crew took over a 3 block section turning it into a movie set. That photo on the right is of Lenox Avenue & the movie set complete with old cars of the period, 1969-ish. Well the film crew got very pissed with me running on the street right through their set. "Their set" was also "My street" and I was in serious Marathon training mode - their security would try and block me but I would just veer away from them, they would chase me, I would out run them and soon be off the set and away from the camera shoot -lots of people on the set and Harlemites would applaud at my running talents ha ha ha! This got to be so routine they basically set up a team of 4 or 5 security people one day - had my schedule down and surrounded me. One of the film company people came over & was nice - told me it would be great if I could give them a break (ha ha ha) and then asked me if I wanted to be an extra in the movie. I said thanks but not interested - turned around ran into my running rival Todd Hinton at Starbucks @ 125th who I've blogged about here - Anyway I told him to go be an extra - he did it - he is in the movie in a scene with Cuba Gooding Jr. . My friend who's father was a real gangster is actually a rapper, you can visit his myspace site, his name is Frank, Frank Lucas Jr., his father is Frank Lucas, the film is being released 2 days before the NYC Marathon and is called American Gangster (check the trailer) - stars Russell Crowe and Denzel Washington who is playing his father. So for the curious, yes, I know the historic Harlem gangster scene rather well. Have a great day!

Running into Voodoo

My weekend as far as running is concerned was minimal really - I've been very busy with business stuff for the last 4 days, I gotta get back on track today! I generally run with a cell phone. I love Blackberrys because they're the most reliable (data wise) and though I don't always answer my Cell when I'm running - I do hear it and have designated separated ring tones for txt, calls, emails, IM's - and can make judgments accordingly if I want to respond on the spot. I don't wear one of those strap on holders like in that photo - I don't like wearing anything on my arms - I used a basic holster on my hip - not case of any kind - a simple exposed holster ( I also hate cases/skins/rubberized crap, etc.) Downside is I've awkwardly knocked off my phone once or twice 0 or how about 20 times truth be told. I have used that Blackberry on the right - the 8700 - awesome phone it's withstood crashing to the road with no protective case time and time again - and has never died! The only problem is that it's so damn big & bulky and I want to run with something sleeker - So this weekend I have broken down and bought the Blackberry 8100 "Pearl", there on the left. Boy I hope it survives when I inevitably cause it to crash on the road. Unlike the 8700, it has a camera - which I don't want - but perhaps now I can take photos of things I see from time to time running in Central Park (and Harlem). Like the Giant Raccoons in the Harlem Hills or the Giant Snapping Turtles by the lake (they are really huge). You might see anything when you're in Central Park - not that I would photograph it but I've seen just about every combination of sex you can imagine in Central Park (W/W, W/M, M/M) at all times of day and night. The thing that shook me the most though is when I once had to pee - ran up into a random secluded region of the Harlem Hills about 6am. - well discrete from anyone or path - pee'ed against a tree - then noted a rock formation at the base of the tree that looked strategically arranged - then noted the dried flowers also on the ground layed out in a ceremonial fashion - finished pee'ing - glanced around the other side of the tree and saw 3 candles STILL BURNING and a chicken with its head cut off layed at the base of the tree, its head about 1 foot higher pinned to the tree - a few ribbons, blood everywhere - This scared the shit out of me - I immediately knew I stumbled into a Santeria sacrifice ceremony or shrine - I could not believe it -a million friggen trees in Central Park and I pick the one that's cursed and spooked out - I felt I was not alone at this spot and someone could be watching me - they could be in the trees, behind trees - who the hell knows - this was straight up a "The Blair Witch Project" type of thing - here I am pee'ing on the damn crazy ass Afro-Caribbean Voodoo (Santeria) shrine - I figured now they gotta kill me and I'm going to be right next to that damn chicken! I ran the F#@% out of that area freaked out! Believe me ya'll - anything can happen in Central Park - perhaps now I'll be able to photograph some of the crazier stuff I see - have a great day!

"The Fastest Thing On No Legs"

Was busy all Saturday but did manage to find the time to sneak in a decent 6 miler - for decent running since Wednesday. Got up this morning & ran to Central Park to volunteer as a guide in Achilles race By the time I got there most of the sight impaired runners had a guide - so I stood at an area designated "Stand By Guide" capable of supporting a 6:30 pace runner - I just wanted to make sure the visually impaired runners had a guide that can run with them - I've heard that can be a problem from time to time - so the Achilles Track Club made sure all the runners were sufficiently supported. I ended up escorting an athlete from the reg. tents to the race line up - he said he did not need a guide for the race - however he did need a guide to get to the race starting line (about 1500' of walkway up and over varying hills and paths). Michael is his name, he had on an '06 Marathon Shirt - we had an excellent conversation about the '06 NYC Marathon. He told me he used his racing handcycle in the Marathon, however for this race did not feel like bringing it out all the way from Brooklyn. I asked him what it was like having to go up and over the 59th St. bridge (1 mile up on the Marathon route) using only your arms - he replied that it was tough and had to stop several times - he then said, "but then you see people with 1 or 2 prosthetic legs doing it and it motivates you". Some context, Michael seemed to have a slight measure of CP (Cerebral Palsy), he was limping with a brace of some sort on his foot extending to his shin, he choose to enter this race on his legs knowing it was going to take him 1 hour, 30 minutes plus to finish. He assured me he did not need a guide once he got on the course ( I sensed a fierce independence streak in him). I brought him to the start and wished him luck - off he walked - an inspiring 5 minute meeting-escorting. Wow. I watched and cheered runners on for a while and then headed home - never saw Michael again - but I am confident he finished. I saw lots of great runners with prosthetic legs, handcycle athletes, you name it. Let me share with you the story of Oscar Pistorious - there on the left. That below in the starting blocks are the prosthetic legs/feet of the South African Spinter a Paralympic runner known as “The Fastest Thing on No Legs”. Oscar is sponsored by Ossur (maker of the legs/feet) and with the aid of their Cheetah Flex-Foot prosthetics, Oscar has ran his his way to multiple Paralympic gold medals - Pistorius has clocked times of 10.91 seconds in the 100 meters, 21.58 in the 200 and 46.56 in the 400 — world-record times for disabled athletes. He finished second in the 400 at the South African Championships, an able-bodied meet, in March. Pistorius is close to the Olympic qualifying standard in the 400. He needs to run a 46.3 before the July 2008 qualifying deadline. Oscar plans on becoming the first amputee to ever qualify for the able-bodied Olympics. However, even if Oscar is able to run a qualifying time, he could still sadly be denied the opportunity to compete in the Olympics because he has attracted a number of critics who believe his prosthetics provide him with an unfair advantage. Some believe that the "blades" he uses are longer than is necessary, allowing him to cover more ground in each stride. Pistorius has ambitions to compete at the 2008 Summer Olympics in Beijing, China but was barred from the Olympics by the IAAF until last week when International track officials changed their stance on Oscar Pistorius, will allow him to compete against able-bodied runners while researchers try to determine whether his prosthetics give him an advantage. But Nick Davies, spokesman for the International Association of Athletics Federations, said discussion of Pistorius, 20, competing in the Olympics was premature, noting that he had not yet reached qualifying standards. Have a great day !

Cherry Picking & Needing To Win

Life got in the way of my Thursday - no running at all, Friday was not much better a quick morning 3 miler - Friday’s Wall St. Journal featured an article by a writer, Reed Albergotti, titled d titled, “How To Win A Marathon” (well, at least how to nab a trophy – as races dole out more prizes, and the web makes it easier to scope out the competition, more amateurs are perfecting the art of finding the easy win). That article went on to say "As competitive amateur athletics explode, a new form of gamesmanship is emerging. In the past, that hasn't been easy for weekend warriors who work long hours at the office and lack six-pack abs. Now, some are trying to gain an edge by finding where the fast racers aren't. Instead of training harder, they're spending hours online to scout out the field, and they're driving hundreds of miles to race against thin competition in out-of-the-way places. New Web sites closely track results of thousands of races, down to local 5-kilometer charity runs. Athletes are using this information to find out how tough the competition is likely to be in a race based on previous years. The sites also keep tabs on amateur athletes in ever-greater detail, from the names of racers and their past performances to the fastest people of a certain age in a particular ZIP Code. This makes it easier than ever to find out how you stack up against your neighbors. James Longhurst drove 50 miles to compete in the Buckeye Lake Triathlon in Millersport, Ohio, last year. He had scoped it out and determined it had only about 100 participants, compared to the nearly 1,000 people who usually compete in the Wendy's International Triathlon race just outside Columbus. He finished third out of seven in his 30-to-34 age group, earning him a spot at the postrace medal ceremony. "I screamed out loud," he says. "I just don't tell anyone there were only seven people." Mike Halovitch, a cycling buddy of mine, chose another route to the top. In November, he entered and won an "ironman" triathlon in the Bahamas. The Ironman is an elite, long-distance triathlon that only a handful of people can claim to have won. What Mr. Halovitch doesn't tell a lot of people is that the Bahamian race, while modeled after official Ironman races, was not sanctioned by the World Triathlon Corp. -- and only seven other people participated. To find a race where the odds of a win are high, start with a little Internet sleuthing. Sites like Coolrunning.com and Running in the USA ist results for thousands of obscure races and triathlons around the country. Results are generally good indicators of what to expect the next time around, especially since some athletes return to the same race year after year. If you're looking to gauge the toughness of a race, it's also a good idea to use these sites to research your competitors. You can find more information about racers by looking them up online or searching the databases of sites that track them. Athlinks.com, for example, has information on more than nine million athletes and 35,000 races. Also, look for whether the race results are divided up by age group (the more age groups, the better chance you have at taking home a trophy) and see what the winning time was in your category. For years, amateurs didn't get much notice beyond praise from their friends or families. Even when race results began appearing on the Internet, sites weren't always updated frequently, or they listed only a small number of races. Now, these sites are turning amateur athletes into local celebrities. Chris Bennett, a columnist on track-and-field site Milesplit.com, says many serious runners who couldn't name the fastest American runner in the 100 meters right now (Tyson Gay) could name several people who dominate races in their area. "The stars of the sport are people around them when they finish at their local road race," says Mr. Bennett, a runner and financial advisor in Apex, N.C. Wendy Abma says entering a race is like being a bridesmaid; winning one is being the bride. Ms. Abma's home in Ridgewood, N.J., is decorated with a half-dozen plaques and trophies "where everyone can see them." Sometimes, she'll finish a race and set a personal best, but she says coming in first is "more impressive." As an employee of a company that keeps track of times during races, Ms. Abma says she's more familiar with many of the courses than other runners and has a leg up in scouting the easier ones. Her favorite medal is one for a 5K race she entered because a friend was having trouble finding enough participants. After checking the course online to make sure it was flat, she registered and later cruised to victory. When friends ask about the plaque, she doesn't usually mention the skill level of the other racers. "You don't always have to mention how you got there," Ms. Abma says" [END, full article may still be accessible online here.]. Out of curiosity I went to athlinks.com and sure enough, there I was - and if you race......so are you. My opinion on all this? That's Narcissus there on the left - Freud believed that some narcissism is an essential part of all of us from birth - there is such a thing as "healthy narcissism" . Having said that - this above - the lengths these people go to - to see themselves (and have others see them) as a "winner"? Going to these measures and extent to obtain some seemingly "stamp of approval" branding of winner- entirely driven by the interest to construct an impression of yourself - to yourself and others? Strikes with me this rises to the level of psychological dysfunction(s) revolving around esteem, insecurity , & ego. I may never win a race - but am no less a champion than those that do. These races we do are "snap shots", just a moment in time - a wonderful, challenging, enriching & fulfilling moment - but they're just a moment. I enjoy them for what they are in that moment - but no matter my results - quickly turn the page with little interest in living on laurels or despairing over a crash & burn. Just showing up - literally lining up at the start of a race, any race, is sufficiently distinguishing in the context of society & culture and merits a "thumb's up". Have a great day!

Completion Trumps Time, Everytime

Let me share with you another reflection on and of “life” I learned whilst running and in fact racing in the NYC Marathon. In the ’04 race I took a calculated risk, wore special type of racing flat, did not factor in the friction & heat generated with flat foot striking 1 mile uphill on road on the 59^th St. bridge leaving Queens & entering Manhattan. At mile 17 I had major blisters, stopped at an aid station and had them lacerated so I could run. At mile 21 I had more blisters and swelling I simply could not wear shoes – the burning sensation was extreme but I did not not want to DNF (Did Not Finish), so I took off my shoes and ran the final 5 miles of the race in my socks – on my heels – minimizing my toes touching the ground – there I am in that photo carrying my shoes in my right hand in the race. ’05? I had no business entering the race as I injured myself 3 weeks prior. I had a minor meniscus tear – well once in the race that minor tear expanded – my knee was killing me and I absolutely truly had no business in this race. That’s me on the left bent over in pain at Mile 23 on 5^th Ave. just before Central Park. This is the first time I ever after hundreds of races actually had to stop in a race on the course due to pain. I should have DNF'ed in this race at mile 18 or so – but struggled on – I finished but it was very dumb & foolish. I should have listened to my body. I was sidelined from running for the next 8 months for ligament recovery. But what did I learn out of these two experiences? When you’re athletic, fit, able bodied, etc. you can lose appreciation for what comes manageable - if not easy for you. You can live just about your whole life without really being physically challenged. These were my slowest races ever – but they were my most memorable races & moments because in them I had doubt where I never before had. I entered these races with PR (Personal Record) time goals – I was racing against the clock all out - however at some point and hours later the race became not about the clock, not about time, but about just completion, I simply wanted to finish, time meant nothing - completion everything. This was a new place to be - for me. I've been fortunate & athletically blessed my whole life. I simply never had to deal with physical peril or challenge before. I’m a better person after these experiences because never far away from me as I run and see other runners is an awareness that we all have our own unique personal struggles, obstacles, etc – and you never really know what it took for a person to get across that finish line – and thus you can’t really discern much about athleticism, personal will and strength based on a time. I know I harp on this sub 3 stuff but in truth, a marathoner can have a time of 5 hours and 30 minutes and that could be the races greatest victory and the end result of a person who’s overcome physical injury and years of physical therapy for example. When an athlete crosses the finish line – you just don’t know their personal journey – that 5:30 finish can be the culmination of a host of personal challenges and battles – you simply don’t know, it can be physical, emotional, mental, who knows - and as you don't know every finish should be celebrated as it's a victory, maybe the greatest in the field, it is possible. This weekend in Central Park you can see some athletes whose personal challenges tower over any challenge life's ever presented me - in fact I am humbled by them. The Achilles Track Club race is Sunday in Central Park. Achilles is a worldwide organization, represented in sixty countries. Their mission is to enable people with all types of disabilities to participate in mainstream athletics, to promote personal achievement, enhanced self esteem, and the lowering of barriers between people. I know this 'Brotha in the photo with one leg crossing that finishing mat. He does not just run this middle distance stuff, I've seen him in several Half-Marathons and in the NYC Marathon, he's a hell of an athlete. I will be there - not racing - I'm going as a fan to cheer & high five the athletes - I have a feeling they're going to inspire me in many ways - I have a neighbor with a disability who I've been trying to get into the wheel chair class racing and I am going to try and get them out there too - have a great day!

Lost Dutchman Marathon - Set The Date!

Softly trained Wednesday - two 3 Milers, was busy with work but even when I am busy I take time for me and a run - though short. Yesterday a commenter asked about any possible stats on African-American participation in Marathons. I've never seen a number published - or even a study, a poll, nothing. Since the largest ethnicity in Harlem is Latino - let me speak to that (since I can). Cuban-born American Alberto Salazar became the trailblazer for the Latino community in the marathon. Salazar won the New York City Marathon in '80 in 2:09:41 the fastest American debut and the second-fastest time ever recorded by a US runner. The following year he broke his own record with a 2:08:13 (he then won again the next year). This article asserts 3000 "Latinos" ran the '06 New York City Marathon (that's 8% of the entire field). The New York Road Runners have 3 different Latino culture affinity running clubs (along with a Polish & Korean Running Club). I also note weekly I see a Latino based youth running organization in Central Park, a great thing. I'm not quite sure why even a small equivalent to this does not exist in New York City within the African-American community. In a nutshell I suspect it's a reflection of how we African-Americans (in general) appreciably lag in taking care of ourselves (health care - nutrition, etc.). I 'll spare you the laundry list of how and where African-Americans are failing health-wise but you can find it all at BlackHealthCare.com. But note the link I provided wherein Latino media is reporting on Latinos & marathoning. Where is the Black equivalent story? I'm sure that perfect "3000" number that's published is an approximation guided by the NYRR. But someone in the Latino community cared enough to bring that story forward - that's my point - someone in that community was interested enough to find out how many Latinos were marathoning in that NYC race. In my race last Sunday here in NYC I'm guessing somewhere between 1% and 1.5% of the field was Black. There were 5,000 runners, I guess I saw 50 - 75 Black folks. I'm guessing the NYC Marathon possibly had a similar percentage of runners or 370 - 500 African Americans. But zero media coverage - oh well, that's okay, I'm trying to set it off with this blog - and on that note let me tell you some more about the top African-American in the game. Who, what, and where is that 'brotha in that photo above? That's Tony Reed, founder & Executive Director of the National Black Marathon Association and in that photo he's in Antarctica - why? Why else, the Antarctica Marathon. That's what I like about Tony, people think I'm into this running thing?....they've not met Tony! There he is below, running a marathon in Antarctica, a 'Brotha! Dayum! It was a the Black Data Processing Associates national conference in Chicago six years ago, the health issue topic spawned the NBMA and Tony is doing the damn thing. I am no where near Tony ya'll - I've ran the Great Wall in China, he actually did it in a Marathon. The NBMA holds an annual national event, this year it was in Cleveland next year's NBMA event will take place in Arizona on Feb. 17, 2008, the 7th annual Lost Dutchman Marathon, 1 of the 12 best little marathons in the USA by Runner's World. Grady McEachern, the Lost Dutchman's Race Director, says, "We are very excited about the prospect of having hundreds of Black American runners converging on Apache Junction, Gold Canyon, and the east valley from all over the country to participate in our events. The National Black Marathoner's Association is the largest organization to commit to our race in the 7 years of our existence. We will be making every effort to ensure a pleasant and exciting experience for the NBMA members during their stay here. We are grateful NBMA has chosen our event and will work hard to produce quality races that will exceed their expectations." Uh-oh, I might have to check my calender ya'll - Harlem 26.2 would not mind leaving frigid New York City for a weekend in February to push 26.2 in Apache Junction, AZ! You know if we do this right we can build up and promote this event and bring some media shine on African Americans and marathoning. Sounds like a plan! FYI, today is the Summer Solstice - the lengthiest day of sunlight all year - tonight I think I'll push 10 @ 80% in Central Park! Have a great day!

Marathon Trends & Numbers

I really felt the humidity last night but nontheless got in my standard 3 flat - 3 hill repeat (1/2 up - 1/2 down). I have to lose 6 - 7 .lbs by August 4th to go 1:26:xx that day. Huge numbers of runners last night in Central Park - makes sense - Running USA's Road Running Information Center monitors running trends. The organization's annual marathon report and overview 2006 was just released and I thought I'd share some of the stats. In 1976, 25,000 individuals finished a marathon. By 2000, that number jumped to 353,000, and in 2006 a record 410,000 people crossed the finish line of a marathon (world wide) Last year in the U.S., a record 61 marathons had at least 1,000 finishers. During the first running boom, circa 1980 or so, only 12 U.S. marathons had 1,000 finishers or more. In 1980, only 10.5 percent of marathoners were women; 89.5 percent were men. In 2006, women have hit the 40 percent level; men 60 percent. In 1980, 26 percent of marathon runners were masters (ages 40-over); 69 percent for open (ages 20-39); and a mere 5 percent for juniors (ages 20-under). Masters of both genders now account for 46 percent; open, 52 percent; and juniors, 2 percent. The median age in 1980 for male marathoners was 34; 31.3 for females. In 2006, the median age for men is 40; 35 for females and overall for both genders, 38. In 1980 the median finishing time for men was 3:32:17; 4:03 for women. In 2006, the median time has slowed to 4:15:34 for men, and 4:46:40 for women. More inclusiveness means a bit slower times overall - no biggie and participation is a good thing! The number of sub-4 hour marathoners doubled at both Boston and Chicago in the past decade. Roughly, 30 percent of all marathoners can break 4 hours, and of that statistic, 76 percent were male. The ING New York Marathon draws the most female and male masters, and males ages 30-39. The LaSalle Bank Chicago Marathon has the most for males and females ages 20-29 and 30-39. The Nike Women's Marathon in San Francisco has the highest percentage of women runners 94 percent _ makes sense_ , fyi by law in San Francisco you cannot exlcude a sex from an event - accounting for the 6% male runners. Next for women in highest perentage are marathons in Portland (Ore.) and Rock 'n Roll in San Diego. The Steamtown marathon has the most males as a % at 69 percent. Rite Aid Cleveland and New York City also rank high among male marathoners. Masters runners of both gender pick Boston, Steamtown and Chevron Houston as their most popular. A record five marathon had over 30,000 finishers last year. The ING New York City Marathon is tops with a record 37,866 finishers remaining four were Chicago (37,866, a record), Flora London (33,237), Paris (30,739) and Berlin (30,118). The largest U.S. marathons in 2006 were New York City, Chicago, Honolulu, Marine Corps and City of Los Angeles. In fact, the U.S. is home to seven out of 15 of the world's largest marathons. You can visit their site and see all sorts of obscure data on running trends by clicking here. You'll see random data like below - Have a great day!

RUNNING MERCHANDISE
More Running/Jogging Shoes sold: 40,274,000 (up 4%) - NSGA (2)
More Dollars spent for those shoes: $2,156,733,000 (up 8%) - NSGA (2)
More Female Users of Shoes: 49.2% in '05, 48.1% in '03, 38.4% in '93 - NSGA (2)
More Running Clothing purchased: $656,200,000 (up 2%) - NSGA (2)
More Track Running Shoes sold: 815,000 (up 4%); $40,071,000 (up 7%) - NSGA (2)
More Trail Running Shoes sold: 528,000 (up 5%); $27,324,000 (up 5%) - NSGA (2)
More Running Shoes sold in Specialty Athletic Footwear Stores: 24.5% of dollars - NSGA (2)

Backwards Running

Got in my standard flat 3 miles + 1.5 up + 1.5 down (hill repeats) last night. 3rd run since my Sunday morning race and I am still sore from the effort/exertion which tells me I ran all out in that race. I'm just out of racing shape & I want to have my race game on lock come August 4 & the Big Nike Half Marathon where I am going for a 1:26:xx PR. My next race will be July 14, Naples-New York Park to Park, the new name/sponsor for the Splash & Dash race. It's been about 2 weeks since I did any training with woman runner - something I enjoy. At one time running with a woman (generally shy of my level of a runner) was very conflicting for me in that I did not want to have compromised training run (not a tough enough of a work out) - but I did want to enjoy a run with a woman. The resolution for me was Running Backwards! Yup every now and then you'll catch me in Central Park running backwards and I want to encourage you all to try it. On initial glance, the woman on the left may look like she's running forward - but she's not - take a look at her legs/toe strikes, her biomechanics - she's going backwards in that photo. The benefits? From a training perspective, benefits of backward running include: Back rehabilitation (due to differences in trunk posture), Recovery and strengthening from hip joint injuries, recovery from groin & hamstring injuries, knee joint surgical rehab, alleviation from shin splints, it goes on and on and there is a lot of detailed research & study on this. There's even research claiming running backwards can improve cardiorespiratory fitness and possibly lead to positive body composition changes in young women. For a quick read on the History of Running Backwards, check that - however note they're crazy about running backwards in Japan & Europe - yes folks this is a worldwide movement I kid you not - they're trying to get running backwards, also known as "retro-running" into the 2012 London Olympics. Take a look at how organized this movement is world wide, the photos are kind of funny in fact to take in. And then there's Henry Thomas and yes - if your know your Black culture - you know that name has high Black person potential behind it. Wouldn't you know it, I find another Black man runner and this guy does nothing but run backwards! Big healthy strong brotha too and all he does is run backwards - dayum, check the link he's on youtube in a news report & running backswards for a cause - however it's kind of funny to see this big 'ol brotha running backwards. The backwards thing for me is strictly to run with a woman - whom I could possibly go forward with! Have a great day!

Harlem 26.2 Loves a White Woman

Raced yesterday morning, did a speed 3 miler in the PM, going out this morning for 4.5 miles. Okay, I'm a total running geek - guilty - and I read a lot about runners and running. Sometimes I come across something so amazing that it just sums up the spirit of what this is all about and I want to share this below story with you about that woman on the right: Things haven't come easily for Susan Graham-Gray, but the 39-year-old runner has qualified for the 2008 U.S. Olympic Team Trials in the women's marathon despite having a degenerative eye disease known as Stargardt's Disease, which causes progressive vision loss. “I just try not to use it as an excuse,” she says. “Sometimes, it's played to my advantage, to never give up on things". Gray qualified May 6 at the Poconos Run for the Red Marathon in Stroudsburg, Pa., where she ran a time of 2:45:32 to win the women's division and finish eighth overall. Running under the qualifying time of 2:47:00 booked her trip to Boston for the April 20, 2008 trials. The top three finishers at the Olympic trials will make the U.S. Olympic team and travel to Beijing for the 2008 games. And while that would be some very sweet icing on the cake, Gray has already accomplished what she initially set out to do. “Mike (husband) and I talked about this and he said that at this point, I've reached the epitome of my main goal, which was to make it to the trials,” she says. “But I've still got to be the best I can be once I get there. I hope to set a PR (personal record). Some people will go there and just think, ‘I'm happy and I'm done.' I want to go there and improve.” The drive to improve can be a steep mountain to climb for long-distance runner. “The hardest thing is needing constant motivation and intensity day in and day out,” says Gray, who also ran at Hampton High School near Pittsburgh and West Virginia Wesleyan College. “I don't think it's just the race day itself - it's the preparation to get to that race day. Day in and day out, it can get a little grueling.” “The biggest hurdle to overcome is that she can't do trails by herself,” says Spinnler. “It's hard for a world-class runner to be confined to running 12-15 miles on the treadmill in the basement. It takes a great deal of motivation. On the track, Susan will tilt her head and use her peripheral vision, which she claims is her best vision, to help guide her. Coaches and teammates will help her along the way and warn her of obstacles such as ditches and ruts. “Mike usually bikes with me on the course, or I have a guide,” she says. “I don't really know what's going to happen that day (of the trials), but we'll cross that bridge when we come to it.” Stargardt's presents difficulties for Susan off the track, as well. She relies on teammates and family members for transportation while juggling her running schedule with raising a seven-year-old and two six-year-old twins with her husband Bob. The rare disease has had its impact on her at times. “It lets you know that life is not always going to go your way,” she says. “I realized that running became an outlet, and that I could sit there and feel sorry for myself or I could make this happen.” And while she could have easily used her misfortune as an excuse to not challenge herself, she refuses to do so. “I can't go that route, she says.” It's one route she doesn't need a guide for. [end]

I don't know this woman - but I just love her. How can you not love this woman? This is it ya'll - this is what it's all about. I read this and think "what's my friggen excuse?" Seriously - I can go sub 3:00, rebuild my company & actually celebrate Father's Day '08 as an actual Father! I can make this happen! We all can be like Susan Graham-Gray - if we try. Have a wonderful day - and try!

Do The Damn Thing!

"I got through it": My initial personal thoughts after crossing the finish line today in the 5 mile Fight Against Prostate Cancer Race in Central Park. I run for personal enjoyment / fulfillment. I race for competitive reasons, challenging "self" and others - just being real ya'll. Generally I end races with one syllable word summations: "Cool", "Sweet", "Sucked", "Crap", & "Fugh" ( "effing ugly"). The idea is to be even keeled here, never too high, never too low, it is what it is in that moment and no more or less, once it's done it's done and you must move on & go forward. Todays results? FinishTime: 32:48 (Not sure of my net time), however my pace was 6:33 min/mile & my AG% was 70.9%. My personal decency base is a 70% AG rating floor - so I had a decent race for me through my lens on my return to racing. I felt somewhat bloated at the start - last meal was Saturday at 5pm, 1 cup of brown rice & some Egg Drop Soup. That was about 3 -4 hours later than I normally like to have a final meal however I felt I could still race well - I just did not feel empty like I prefer at the start . Absolutely gorgeous morning in Central Park _ great to be racing again after a 3 month layoff - saw lots of friends - it was great to be in the atmosphere again. Race starts with all the hype and hoopla, I get into my cruise mode just fine for the first 2 miles, felt warm but okay and in control. I hit mile 3 at 19:00 even and felt good about that all things considered, a 6:20 pace - however at about 3.5 miles into the race I felt I had no more gears to switch into - it was at this point the pack I was pacing with pulled away from me and I was starting to feel the first signs of being "done" (having no more upside racing-running game and at best this race was about maintenance and getting through with it short of total breakdown). Total breakdown would be to simply fall back to a training pace in a race and fore go all sensibility and awareness of racing. I was running on empty at mile 3.5 basically - nothing left in the tank to "floor it, put the pedal to the metal, just no more gas, I was spent". So in the race I made resolve with myself to cruise this puppy home - finish healthy & injury free and return to race another day. I had no desire to challenge anyone in the final 1.5 miles, I had no interest in putting on a sprint kick to the finish - there was simply nothing to prove or gain by showing the pack I was in that I have some jets - so I just cruised it on in maintaining my positioning within the race. How do I feel about my race today? My initial thought was "Glad that's over" - that was harder than I thought, it was not one word and syllable I know but the race was not "sweet" or "cool" but did not totally "suck" either. What can I say, I'm a rusty nail. I have to get my race game together - racing is very different than just training and there is no replacement or substitute to racing other than actually racing - you have to throw yourself into the fray and be willing to be scored and ranked with your peers. It's kind of like dating and engaging with a woman - I might be rusty their too. Having not raced in 3 months I feel just like a rusty nail. I don't have that edge that comes from frequent racing, my competitive tenacity is shy of where it needs to be to "do the damn thing"....and I race to "do the damn thing" ya'll - straight up. It's gorgeous in NYC today and wherever you are I hope it's gorgeous too - have a great day and like I did today, immerse yourself in whatever it is you're into or aspire - and whatever that is - just do the damn thing!

My Music on Race Day

I did a slow 6 miles last night, today I will not run since I'm racing tomorrow on the 5 mile clockwise course in NYC's Central Park. The first part unfolds subtly and soothingly that soon develops into complex & numerous climaxes - it flattens out and charms once more compassionately and by the time you're two-thirds through the idea is to end with dramatic power. I'm not talking about the course, I'm talking about The Piano Concerto No. 3 in D minor, Op. 30 by Rachmaninoff. Today I will be very aware of all liquid & food I put in my body - will have my last meal at about 2pm. I like to race on an empty stomach - yet glycogen'ed to the max. Hence today I will eat tofu, rice noodles, protein bars & or shakes and spike my CarboForce with a Gel. Stomach empty - energy stores topped off. Day to day I wake up to NPR on the radio. Not race day. My morning race day routine is to rock Rachmaninoff & the very best Concerto No. 3 for me is Martha Argerich, that's her on the right. It's very difficult to perform Russian Composers music. They're generally all men with big strong hands and some have had an expansive reach across the keys - so they composed with this advantage - hence it's not a level playing field for most women pianist as they're generally physically disadvantaged for task at hand. Other than an interpretation by Leif Ove Andsnes, Argerich's Rach No. 3 is probably the best recording in the world - I love how she does not let her physical disadvantage deny her from being amazing. So with my bigger body and BMI, I have to be the same way when I line up to race against people more suited for the task (thin men). If Central Park's course was a piece of music, it would be the Rach #3, and so as I wake, roam around and shower it'll be Rach No. 3. But that's only for about 30 minutes - I will flip the script at some point and crank up the other "Roc", Jay-Z's "The BluePrint". Why? I gotta get my Black man swagger on of course, this is Harlem 26.2 after all. I will draft my own mental blueprint of the topology of the course as I take in this hard lyrical ghetto bravado which essentially breaks down to self-confidence, perseverance, determination, focus, total goal orientation. Now I am ready to walk out the door and to Central Park tuned up! I am assuming everyone knows about the power of music? The"Mozart Effect", etc. and so forth. If not, check this page out. Have a wonderful Saturday and listen to some music that moves you (hopefully real fast!).

Sex The Night Before a Race

Was busy on Thusday - limited my AM run to a flat-speed 3 miler - I did get in my PM 6 miler though, just got back from a Friday morning speed 2 miler - however I felt heavy in these last 3 runs. It's Friday and I should be lining up a date - it's hard to date in NYC when your trying to bring rise to a loving friendship and not just have sex. Will sex win out over love? We'll see - I've been celibate for just about all of '07 and that's a damn shame - it really is. Don't feel sorry for me......... I get offered sex - I just want something more. I don't miss having sex, I miss making love - that's for sure. A woman asked me out this week, I did not say no, I just put it in context and this is how the sharpest of women end up "man sharing" - I responded by saying "are you ready to have a baby"? (knowing she was not) - she said she loved children but just didn't want to have her own, then proceed to tell me how perhaps we can still date (dinner-outings-sex) until that right woman comes along. I told her it would not be fair to her - but that's how a woman gets into a situation wherein she willingly and knowingly dates a man who is looking to meet/date a future woman (to have a baby with). I long to love again - as everything in the world is better when you're loving - including your running! Meet on the upper right Pliny the Elder - the Roman historian writing in Natural History in AD 77 was probably the first to address this crucial issue. “Athletes when sluggish are revitalized by love-making", he went on to say, "sexual intercourse cures pain in the lower regions, impaired vision, unsoundness of mind, and depression.” No argument from me there! Harlem 26.2 is down with Pliny the Elder for sure! Abstain from sex the night before a race? Are you crazy? What a waste! Here's serious research & study that examines the relationship between a marathon runners' performance and sexual activity 48 hours prior to a marathon race among non-elite runners (that's you and me ya'll). Basically it dispells the many myths about abstaining from sexual activity prior to competition for adult recreational athletes. Newsflash: Running can make you a Sex God. One time there were claims published in Runner's World that women stand to gain an athletic advantage from having sex before running. "What we discovered was that women do benefit from having sex the night before a race," says the article recalling the finding of Israeli physician Alexander Olshanietzky that "women compete better after orgasm." " We believe that a woman gets better results in sports competition after orgasm," he said in 1996, before the Atlanta games. "Generally, it's true of high jumpers and runners. The more orgasms, the more chances of winning a medal." - I like this Olshanietzky fellow - now if he could just lecture the New York Road Runners women between 34 - 44, I might have a date this weekend (there is a big race on Sunday ya'll). Aaahh yes, that on the right is American running superstar Lynn Jennings and why is she so happy? First some background - in the 1992 Olympics at Barcelona Jennings set an American record in the Olympic 10,000 meters and holds the only Olympic distance medal on the track won by a US woman. She’s a three-time Olympian and the nine-time National Cross-Country Champion. Overall, Jennings has set 10 American records and is the three-time World Cross-Country champion. On sex & running? Lynn Jennings once remarked that "sex the night before a race solidifies my core feeling of happiness." Oh, that's why she's so elated - who can argue with that? Have a loving day!

Reflexology & Running

I had a nice AM & PM running day again on Wednesday - my routine seems to be settling in of 3 miles flat, 1.5 uphill, 1.5 downhill - total of 6 miles. That on the right is the most interesting place I've ever ran, right on the Great Wall of China - that photo is the start of the Great Wall Marathon. I've ran there several times, never in a race though. However today & now my feet feel sore, I've been wearing some flats and I am curious about getting a reflexology treatment.
During running the feet absorb a great amount of shock and transmit signals of distress to the legs, the back and other parts of the body. Reflexology: It's all the rage with runners these days - you'll find practices on the NYRR website, etc. the story goes the sole of each foot has five basic zones corresponding to specific parts of the body. It's an alternative therapy based on the belief that every organ and bone system has terminating points in the feet that can be stimulated to improve the health and functioning of that system. The balls of the feet relate to the heart and lungs, and a band in the heel corresponds to the sciatic nerve, in the hip, and so forth. The name reflexology has nothing to do with reflexes, but rather with the theory that the feet "reflect" the body. Historically illustrations and artifacts suggest that foot therapy was practiced by Chinese, Japanese and Egyptians as far back as 5,000 years ago -- but its popularity is returning as people are looking for non-evasive health care - it's been practiced here in America for less than a century and thus Western Medicine is skeptical of any new form of treatment - however a study published in the American College of Obstetricians and Gynecologists reported that ear, hand and foot reflexology is effective in the treatment of PMS. Sounds good, right? Then you go over to "Quackwatch" and they'll respond to that very same study & findings and discredit them entirely. Quackwatch says, "Reflexology is based on an absurd theory and has not been demonstrated to influence the course of any illness". What's a runner to do? When I lived in China I received all sorts of non-traditional treatments for ailments and illnesses and they worked. I rolled an ankle in '04 in Central Park, made my way down to Chinatown to an acupuncturist, she placed some needles around L3 or L4 of my vertebrae - lumbar spine to fix the pain in my ankle - it worked. I believe she did some manipulation of my femoral nerve which passes down the inside edge of the thigh, past the inside of the knee and towards the ankle and foot. I received the same treatment someone might have 1 or 2 thousand years ago. I'm not going to dismiss practices that date back thousands of years that I've actually experienced. I'm hardly a neurologist and am pretty simple - all I know is the brain and the feet communicate through nerve signals. The brain sends signals down to the foot and leg to tell them to carry out an action, and the foot sends sensory signals up to the brain to give the brain information about what they are experiencing. The signals are transmitted through the spine by what are spinal tracts. Last word - and this is just me and my screwed up ways and I hate to say this. There is a restaurant in Harlem called, "Ginger" - nice atmosphere, 116th & 5th Ave. Asian cuisine - the Ownership & Chefs are Black, it all equates to "What The F#@% !"? I love Halrem and I hate to rip anything Harlem. The food's generally not that good, the service "suspect", just click that link and read the reviews. The main problem? Black folks have no business trying to interpret Asian Food. Just being real. White folks have no business being in the Soul Food trade - it just works that way. If I go to an Italian Restaurant, I want to see ITALIANS ya'll, greeting me, in the kitchen, etc. that's just how I roll - and you can do that in Harlem at 118th & 5th Ave, Piatto d'Oro II Ristorante Italiano - Italian family & cuisine credibility- it's the real deal just like a place in Italy. The point? No offense to anyone - but if you explore reflexology? - Don't go to some White, Black, or Purple person. Get the real thing! Go to your local Chinatown, don't mess around - I don't let anyone do any work on me who isn't at least 70 years old, born in China and if they're blind - that's bonus! Ya see when you live in China you learn, you know. The blind in the need to develop a skill set are masters of touch and feel, they have an additional if not heightened sense with their hands. They'll run their hands on your spine and just know! Everyone have a great day!

1 Step, 1 Second : It All Matters!

I had 2 solid training sessions Tuesday - both 3 miles flat training & 1.5 uphill - 1.5 downhill. That on the left is the fastest NYRR runner - Westchester Track Club superstar Kabiso Kassahun, winning last year's 5 mile WABC Fight/Prostate Cancer Race at a 4:55 min/mile pace. Kabiso is nothing short of amazing. I was injured in '06 and could not make this event. But that is me below on the right after this same race in '05. Yes, Kabiso and I wear the very same running gear - No, I do not run for Westchester & unlike Kabiso - I'm no champion but I can still dress like one right? Why am I grinning & all smiles in that photo? Well I just completed my very best race ever - stunning myself! I clocked that 5 mile warm June race at a 6:08 min/mile pace - shattering my previous best of a 6:12 pace over the course of 4 miles. All I remember was focusing on #1 "turnover" - the rate at which I kept returning a foot to the ground and propelling - creating a "windmill effect" and #2 maximum oxygen intake, and #3 though aware I was on a personal record pace - not being content and giving total effort - 100% all the way. The photo below on the left is from a TV report of the '06 California Invitational Marathon and yes, that's Kabiso again in the blue getting edged out at the finish by a runner named Jonathon Ndambuki. Kabiso led the for 99.9% of the 26.2 miles - but lost literally by 1 step and 1 second (he also lost the $10,000 first place prize money in the process). Whatever your level, racing is not about time - it's about effort. On that day the other runner, Jonathon Ndambuki 9 years older than Kabiso, wanted it more than Kabiso and gave more effort in a sprint kick to the finish. Kabiso is too good to lose like this. Life through the lens of running - it all matters - every step and every moment matters. Even amazing people like Kabiso learn at the end of the day they're just a person like all of us and every step and second in that 26.2 mile journey mattered. It's not just racing - it's life. There are no frivolous moments, conversations, or experiences of any kind - it all matters. Through running I'm mindful that all the moments matter and thus I try to run, live, and love like I mean it - authenticity - truth in purpose & effort - summed up to perhaps equate to living passionately - all the way - whatever it is you engage in - even if you're going to make a peanut butter and jelly sandwich - it all matters; the bread, the peanut butter, the jelly, and how you spread it. I've not raced in 3 months -I feel healthy - certainly have some rust but nonetheless am going enter the WABC Fight/Prostate Cancer 5 Miler on Sunday in Central Park, give 100% to the end and run like I mean it! If I can do this - regardless of my time - there's no way I can lose - and you can bet I will be smiling just as I am in that photo above! Have a great day.

Motivation to Run

Monday I had a very decent AM 4.5 miler followed up later that evening with a 5 miler (1.5 of those miles being hill repeats). A short Summer rain shower felt great and tamed the humidity just enough to make the run bearable. It's gorgeous this morning in NYC - cool, no humidity - I am going out right now to clock some more hill repeats! I've not raced in 3 months now - letting my body heal for the big push toward the Fall NYC Marathon. This has been good for me as I've maintained my training regime and I don't think my legs have ever felt stronger. Speaking of the NYC Marathon - that thrilling madness on the right - today some 98,000 people around the world will anxiously be waiting to learn whether a computer chose them in the lottery to in 144 days from now run the 2007 New York City Marathon. Yup, at noontime today official results will be accessible via the database. The New York Road Runners will accept about 49,800 runners and expect a starting field of about 38,300 runners for the Nov. 4 race. Do you ever feel like a turtle? - you know, not just jazzed about lacing up the shoes and pushing those miles? Want a sure fire cure? Well sure, that photo of thousands of runners on that bridge is stimulating however watch the New York Road Runner NYC Marathon Inspirational Video. It NEVER fails to pump me up! I keep it bookmarked for sure, you really need to check it! It's amazing how that video with its epic soundtrack in 2 minutes can transform you from Slug to Superman! - it definitely works it's AWESOME! - sometimes I view it before a training run just to remind me all this running is going to culminate to a very big day in November. You can also virtually run the course in 7 minutes here on youtube. Motivation is a huge part of running & marathoning and most all of the books on running address it. I watch that NYC Marathon Inspirational video because it stimulates me and gets my brain sparking (an actual neuronal response - no different than the same pathways involved in the craving for cocaine, morphine, alcohol or nicotine) - There is some type of correlation between brain activity levels and average amount of running and that video gets my brain going - gets me motivated. If you want to be all hardcore running nerdy like me, check out the study here. Whatever stimulates and motivates you - do have a wonderful day!

Soledad, God & The Sixth Sense

My Sunday late morning & early evening runs of 5 miles each were pretty routine - just contemplated when I will race again - it was my Sunday morning & pursuit of a wife that was note worthy. Often on Sunday before my run I walk to Starbucks @ 125th & Lenox for a Venti & Sunday NY Times. It was about 8:45am, I was in line at the counter and noticed a beautiful woman standing behind me. After a "double take" this woman was a dead ringer for Soledad O'Brien the CNN personality (close up and in real life). Soledad looks slightly different in person - still beautiful but in person she has less color and cute freckles. I first met Soledad in San Francisco long before her New York City media breakthrough - she was reporting on high tech - I was working in the Silicon Valley - met her at an event, charming woman with an infectious persona. We've later bumped heads a couple of times where else?... Central Park....and how? Running of course - Soledad ran for a quick minute way back in the day - that's Soledad below with her husband on the right (Soledad's left) at a NYRR race. Anyway this Soledad look-alike was very well appointed in attire exuding "grace" with a classic pearl necklace - As it was Sunday morning I knew she was on her way to Church. Lovely, a Church going woman. I ran her through my lens: 1) No wedding ring 2) Size 4 & later 30's, 3) she gave me a welcoming glance = bingo, bullseye, jackpot! "Madeline" (the Starbucks employee behind the counter) brought my Venti and the Soledad look-alike was adjacent to me and about to order when I intervened and said in my best Dirty South accent "Can I buy you a draaaank". She looked at me, laughed, and said "what?", I repeated, "Can I buy you a draaaank" - she's laughing, Madeline's cracking up too - I'm composed and waiting for a response and then said,"a draaaank........you know the song (I start singing)......I'm T-Pain, you know me Convict Music Nappy Boy Ooooo Weeeee". (the lyrics to the 'hood anthem blasting the airwaves on urban radio). Laughingly she said, "that's very nice but I'm fine". So I looked at her, shrugged my shoulders said, "I'm a Flirt" as in R. Kelly - and a jukebox". More laughter, I walk away with my coffee to the area where you hook up your coffee. The Soledad look-alike comes next to me with her coffee and says, "you are funny.....I've seen you running right?" I replied, "that's possible....do you run"? She said "No, but I want to". We proceeded to really actually flirt for the next 5 minutes - exchanged contact info and agree we're going to set up a running date, she then excuses herself - walked out of Starbucks and right onto a bus parked on 125th St. adjacent to Starbucks. Then I noted the bus she boarded was rather dated and slightly shabby appearing - very much like that bus there on the right. First thought, was "she's not going to Church" - I was still in Starbucks and noted several other passengers boarding with bags and packages, women with babies, kids, not the most well groomed crowd in town either (inconsistent with the Soledad look-alike entirely). That bus ain't going to Atlantic City or any place fun to me - then I suspected something - went back to Madeline and said, "is that bus there every week?" - Madeline said, "Yes Lance, that's the bus that goes upstate to the prison". Just what I suspected and read about 80% of prisoners in NY State are from the City and there is a "prison bus system for families, etc." on the weekend so people visit & see their loved ones locked up. In a nano-second I realized I just hit on, exchanged contact info, and made a date with Soledad look-alike who's going upstate very likely see her man, Inmate #43271509817532 or whatever his number is, a regular freaking Mrs. Tony Soprano, Sh#% ! This woman was looking way too good to be visiting anyone other than her man, period - and she's got all my identity - ways to reach me, etc, in her cell - Sh#% ! So much for the refined Church going elegant Soledad-look-alike - dayum! No wonder she was vibing on me, she can actually do something with me - and what is Soledad look-alike doing flirting back with me? Does she think I'm a F__ing Fool? I've seen The Wire, Oz, Prison Break, Good Fellas, New Jack City, on and on - I know how this story ends for my character and it ain't good! Sure her man is in prison but His Boys, His Posse, His Crew, His Clique, His Road Dogs are not - and half their job I am sure is looking out for what's his, namely HER! Besides, her Mr. Shawshank Redemption man is getting released sooner or later I imagine. When I meet a woman I had only 2 immediate deal stoppers: 1) If you have a husband, 2) If you're on the unfavorable side of the HIV test. The necessity to have a 3rd entry like this to the immediate dealbreaker list has never even occurred to me. The thought of it has never been conjured or unfolded in my mind, but I'll be damn - I now have a 3rd immediate dealbreaker - 3) if you have a man in prison it ain't gonna happen. I walked out of Starbucks and had my own revelation and realized there indeed is a God - and I almost slept on it. The Lord moves in mysterious ways. God, Allah, Vishnu, Buddha, the Big Black Woman in the Sky, call the Creator whatever you want, I don't care - the point is God can be can handing you a message and you not even know it - it might go right over your head! God doesn't "spell it out" like a message in a fortune cookie or a text to your Blackberry - you are sent "signs" - you gotta be able to connect dots, recognize signs and so forth. Ya'll saw The Sixth Sense right? That's how it works - you live your life and realize with your sixth sense all the signs God sent - that you missed - only to have a revelation and reflect backwards of all the now obvious signs from God. In my case? The Soledad look-alike - I'm from California, home of the biggest prison which is named "Soledad State Prison". That's a fact ya'll - I ain't making this up. My little opening flirting line - the words out of my mouth? "Can I buy you a draaaank" - the opening lyrics to that song, which I sang right there in Starbucks are "I'm T-Pain, you know me, Convict Music Nappy Boy Oooo Weeee". Heck I'm singing CONVICT right there plain as day ya'll - By a singer that goes by the name of T-Pain? Get involved with this woman is surely to result in some physical pain. Anyone can go talk to Madeline at Starbucks - she'll confirm this is how it all went down - she saw the whole thing. What have we learned? Women dressed in their Sunday best may not be going to Church but there is indeed a God, if you need to get to the State Prison the bus leaves Starbucks every Sunday morning at 9am, and Soledad O'Brien is the exception to the rule, it should not take your Sixth Sense to know not to ever date anyone named Alcatraz, Leavenworth, Attica or Sing Sing!

Running into the Black Aussie

Saturday I did some speed training - hill repeats in Central Park - then positioned myself for a great view of the Women's Mini 10K in Central Park. It was won by that woman in the lead on the left, superstar Lornah Kiplagat - she blew away a very strong field and finished the last 100 yards "High Five'ing" everyone lined up on the right side of the finishing lane. I hear she's a wonderful lady - I've never spoken with her though. However I did get a chance after the race to speak with that woman on the right for the first time, Australian superstar Benita Johnson. Benita ran a 32:21, took 4th place being edged out at the finish line by 1/100th of a second. I spoke with Benita about 10 minutes after she finished, she was done with her interviews and I walked up to her and said, ..."Hey Benita, great job today and congratulations on the Berlin Half" (Benita won the Berlin Half Marathon earlier this Spring with a 1:08:28 time). Benita with that Aussie accent said, "yaa yaa...Thank you, I saw you back there - thanks for the support". I said to her, "you heard me?" and laughed and she said, "yaa yaa". Background side bar: earlier in the race I was at a vantage point where the lead runners zipped right by me and I cheered them on - when I see a runner I recognize I always personalize my shout. I recognized Benita and shouted, "Benita - Harlem Loves you" ha ha ha. Sometimes these runners are so focused they hear nothing - except Benita heard that (so she said) and we had a good laugh about it. She said, "I didn't know I had fans in Harlem". I said, "Are you kidding?" "I'm wearing your colors (I had on yellow and green - Australian team colors) and you're like an honorary Sistah!" She laughed, knew exactly what I was talking about giving her "urban cred" smiled and said in her classic Aussie accent, "I love your clothing" we then introduced ourselves and said bye and good luck! She's a very cool woman. Why have I given this Australian White woman honorary 'Sistah status? Just look at her - those legs and thighs - are you going to tell me that's some regular White girl runner? Nope. I have never seen legs and thighs like those on a elite White woman runner, have you? I'm telling you, something jumped on and up in that family tree ya'll, might be Aboriginal - who knows but you do not see legs & thighs like that on any long distance woman superstar runner. Those are "ethnic thighs". Lastly and it's obvious - just as plain as day.....What's her name? "BENITA JOHNSON", C'mon ya'll - I'm not say'in, I'm just say'in. Can I not get every single person to co-sign on that? That name is a dead-giveaway and straight out of Harlem. Wanna find a Black girl? Go to any phone book in America, find the J's, there will be 7 or 8 Benita Johnson's and every one's going to be Black. The name "Benita Johnson" is basically on the same rung with LaShonda Washington and Shameequa Jones on the Negro-Name ladder. Not hatin' but Black people, be careful in naming your kids - I don't make these rules - unfortunately society does and in the book Freakonomics authors Steven Levitt & Stephen Dubner explored the impact of a child's first name being distinctively "Black". Here's another study showing what is characterized as a "resume burden" associated with too Black of a name. "Benita Johnson" does not scream "projects" but it's clearly 125th St. in Harlem and that's why I give Benita Johnson honorary Sistah status! But you can also go too far on the other end of the spectrum and I will freely admit my name is a little too white washed and anglo'ed out. To make things worse my middle name is Andrew which ain't helping my ethnic cred either. Maybe I'll change my middle name to "Shaka" or "Mustafa", something that just decries Black Man to the core from deepest and darkest Africa! Whatever your name is have a great day!

Running with a Sof Sole

Friday I had a decent 3 mile morning cruise and a amazing evening 5 miler at about a 6:45 pace - felt like running fast probably because I've broke out a new pair of Saucony Fastswitch 2 racing flats - that shoe on the right. This is the most "built up" racing flat (forefront & heel) and unlike some very slipper-like flats. If you've never worn an ultra light shoe and are curious - this might be the shoe for you. It's a legit racing flat - yet can translate to the everyday runner (unlike most all flats which require exceptional strength & experience to wear properly - flats are very demanding - unforgiving, little room for error - your foot strike? let's just put it like this, you have to strike with them just right - they the shoe expect you the runner to know how to work with them!). People email and say, "what do you mean viewing pursuit of a wife - through the lens of running". I'm going to answer that question. No one's perfect - but all we want is someone perfect for us - or at least manageably close (and we'll work it out from there). Same thing with a running shoe. It's silly to expect a perfect fit in an off the rack world - yet many people tolerate marginalized relationships (varying in degree of course) with their shoes & with their companions - and it does not have to be that way, they're missing out and you too can be in your shoe. When I get a new pair of shoes the first thing I do it remove the factory & stock insole - yup, I just pull it out! I then place in a Sof Sole that one you see on the left. Please go visit the Sof Sole website - it's an enlightening experienced with sections tailored for women, men, and running. The difference a Sof Sole makes on your running experience is unbelievable - your perception will be enhanced, your comfort increased - you're going to see you've been living in the dark ages all these years and through all these miles sans something like a Sof Sole of some flavor or another (gel heel cups like those on the right, forefoot pads, etc. - simply put you can "tweak a shoe" with Sof Sole). Don't expect shoes to be perfect right away and it's hard to get an accurate read on a shoe right out the box - kind of like people, no? NYC dating? Perceptions and judgments are compressed & accelerated. I love running shoes and when I meet a woman - she's basically a shoe, and yes - so am I. My problem? I'm into racing flats - you remember those right?...shoes that require exceptional talent & technique and you have to strike with them just right - they expect you the runner to know how to work with them.....yeah those. Look in any Road Runners Sports catalog and there is not a shoe that does not look perfect (for you) - but that's on paper - and you have to put in some miles with that shoe to really get a sense of how well it fits you - everybody knows a shoe comes with a "break in period". I once had a pair of Mizuno Wave Creations that I initially thought were clunkers - but I stuck with that shoe for 70 - 80 miles and it turned out to be fantastic - it just had a longer break-in period - and the reverse is true too! I've had shoes that were labeled & supposed to be "all that" and turned out to be "hardly that". There you have it, dating in NYC through the lens of running. Believe me ya'll, I'm an optimist like no other and I don't look at what's wrong with a shoe (for me) - I search within self and outside of self for solutions, aides, devices, ways and means to craft a reciprocally nice fit that over the miles proves to be wonderful. That's what the Sof Sole is all about, and that's what a Soft Soul is all about - Have a wonderful day!

Showing Some Love To Women

Busy with work on Thursday and could not get in the miles I would have liked - did another speed work session of an AM and PM 3 mile run at about a 6:40/pace. It's going to be warm today 90F, it's now 6am and I am going to hit Central Park at 7am for some hill repeat speed work. It's going to be an exciting day in running on Saturday in Central Park and I would encourage anyone who can to visit the park in the morning to see some of the greatest women runners in the world. Tomorrow is the original and oldest all-women’s road race in the world, the Circle of Friends NYC Mini 10K. That above is a photo of a previous year's start and on the right is NYRR CEO and PresidentMary Wittenberg at the events press conference yesterday in Central Park. This race will include 2007 World XC Champion Lornah Kiplagat (Kenya), 2005 & 2006 NYC Marathon Champion Jelena Prokopcuka (Latvia), 2007 Boston Marathon winner Lydiya Grigoryeva (Russia), & Nine elite runners from Japan are in the field. It will be the largest turnout of elite Japanese athletes at an invitational road race in the United States, according to New York Road Runners. If you ever glance at this blog you might recall how I got on the case of the New York Road Runners last week and mentioned how I was going to contact Mary and appeal for the valid and rightful inclusion of a Harlem resident-runner (who the lottery process failed) to be included in the New York City Half-Marathon presented by Nike on August 4th. Just to close the loop......People think I have clout or sway with the NYRR - I don't, I'm just a member like anyone else. However Mary Wittenberg & the NYRR determined my points about the inclusion of this Harlem runner made sense and it was the right thing to do for this runner, the NYRRs and Harlem. The NYRR sent me a very nice note thanking me for bringing this runner to their attention and this Harlem runner is now in the field for that big race! Yipppppeeeee! That's a good thing, no - that's a great thing - and if you read this blog - have a great day!

Oh Snap! - Rockin' The Speedsuit !

I was incredibly busy with work stuff on Wednesday and could not get my running groove on as I would of liked (10-12 miles/day). But I had to cut some time for me - hence I reduced my running to 2 speed runs, an AM and a PM 3 mile run @ a 6:45/mile pace, which for me is about 90%. When I feel the need for speed - I don't play around - I pull out one of my speedsuits! That's a speedsuit you see there on the left - yup, a second skin basically - and that's me on the right in that same speedsuit at NYRR Continental 5th Ave. Mile race in '06, and below it I am crossing the finish line in a Half-Marathon. Below me is Canadian superstar Donovan Bailey. The speedsuit rocks Harlem for sure ya'll - they just ain't ready for it. First of all you have to be very secure with who you are as a man when you rock a speedsuit in Harlem. Why? When I wear this gear there will be men who will holler out to me "homo", "fag", or the like - happens every time. This gear is completely revealing - and brings out the insecurities of some men. There will also be actual gay men who might look at me invitingly - happens every time. But on the other hand there will be some women who holler out a compliment ("Can I run with you" seems to be the most popular - the sharp woman might just smile - though I did have an interesting stare down with a woman the other day - but I digress) - happens every time as well. So last night I felt the need for speed and rocked a speedsuit. You basically feel naked and you can't "turtle" it in a speedsuit - A speedsuit means just that - don't they say if you're going to talk the talk, ya gotta walk the walk (or in this case run!) ....well just wearing this gear ish talking sh@#! - it's pressure. I ended up clocking a 6:25 pace pace for my PM run - I was happy. Some think I'm just being flamboyant & showing off when I rock the speedsuit. While neither confirming or denying that, ha ha ha, there is real strategy behind the speedsuit. The gospel of running is Timothy Noakes, "The Lore of Running". This book is a must read for all runners of all levels. It's truly recognized as the undisputed "bible" of running. No matter your level, read the book to better understand what this running thing is all about. In that book there is a section titled, "Added Weight of Clothing & Shoes - Aerodynamics". You can read all about the benefits of wearing a speedsuit documented by research & study in Noake's Lore of Running, just click that link to access the book on-line, it's pages 57 - 58, or on the SEARCH THIS BOOK field simply type the word clothing - you'll see it all, read that precise section where they break it all down if you're seriously interested in this research and study. For example, running in a full cotton track suit increases the average runners marathon time by 4:00 minutes. That's real ya'll, want to qualify for Boston? 4 minutes matters! The addition of 1 kg to the feet increases the oxygen cost of running between 6 and 10%. There is lots of learned study on clothing and aerodynamic drag in the context of running economy. It's always about "running economy". To what detail? There is study on the added inefficiency of having hair on exposed arms, exposed shoe laces, long hair, etc. So no, when I'm rocking the speedsuits I am not being flamboyant (per say, ha ha ha) - there is foundation behind this rooted in the gospel! Of course people looking at me don't know this - but I've never cared what people thought of me, I want every edge and advantage possible when I am training & racing. Does that make it any better to indeed rock the Speedsuit in Harlem? Well, no. Will I continue to wear speedsuits? Hey, I'm 44 years old and kind of still got it - so....I'm gonna rock it! - and so should you! Having a great day!

"Dynamic Duo" - Running in Pregnancy & Fetal Brain Development!

I enjoyed my Tuesday run - ran into a friend I had not seen in a while and was concerned about - last I saw her she was 6 months pregnant with her 2nd baby and I knew her 1st was a significantly premature birth - Katrina Parris - of Harlem's Kartina Parris Flowers. Kat, Mark (husband) and 2 babies - all healthy and beautiful! With that on my mind I note studies have documented that placental development is altered by a variety of environmental factors which alter placental bed blood flow and/or oxygen delivery. One of these is sustained weight-bearing exercise. For example this study examined the effects of running throughout pregnancy on villous vascular development and cell proliferation. But another more interesting notes running is beneficial for brain development. According to this study, mouse offspring whose mothers exercised voluntarily during pregnancy by running on an exercise wheel developed about 40 percent more neuronal cells than the offspring of inactive mouse mothers. The increase appeared in the hippocampus, a region of the brain that is strongly involved in learning and memory processes. Thought it is not yet completely clear what causes this effect. Certain growth factors and pre- and postnatal maternal behavior do seem to play a role. "Activity" in the broadest sense of the term is considered to be important and beneficial for the brain. There are indications that active people have a lower risk of developing certain diseases such as Alzheimer's or Parkinson's disease. How activity affects the early development of the brain has hardly been studied until now. In this study a growth factor that researchers call FGF-2 could play an important role. It is known that FGF-2 circulating in the blood stimulates neuronal cell development. FGF-2 levels were clearly elevated in the brain of the offspring of physically active mouse mothers in comparison to their control group. The report determined running in pregnancy transiently increases postnatal hippocampal neurogenesis in offspring. Why is Germany on the forefront of this research - yet here in the U.S. - we're sleeping? I won't even go there.....And for those looking for something more readable, there's "Running and Pregnancy" "Runner's World Guide to Running & Pregnancy". But here's a great article on-line about Running in Pregnancy by that pregnant runner on the left, Elaine Cooper, and I love the title, "Dynamic Duo". A must to share with any woman you know contemplating pregnancy. And who knows, maybe women that have never ran before, might explore this information, see all the benefits, and be inspired to run for the first time in their pregnancy - wow, wouldn't that be something! Have a great day & if you want beautiful flowers - see Katrina!

Spira Footwear Wins @ ING Marathon & With Me!

I only did a 3 mile speed run Monday - too tired & busy from work stuff to get in my evening run. Don'tcha hate it when work & life gets in the way of your run? That is a photo from last weekend's ING Ottawa Marathon - won by Kenyan David Cheruiyot, 37 - below, who set a course record of 2:10:35 in a pair of shoes manufactured by controversial shoemaker Spira Footwear. Cheruiyot, 37, completed the course in 2:10:35, a personal best by over 2 minutes. The shoes, which contain Spira's patented WaveSpring technology, ran afoul of USA Track and Field Rule 143, which specifically bans spring technology in footwear for competition. The shoes may also violate IAAF rule 143, which bans any technology that provides an "unfair advantage." Cheruiyot, who has been training and racing in Spira shoes for 6 months, credits the shoe Company for his success. "I am far less fatigued after racing and training in Spira compared to any other shoes. As a result I have suffered no injuries and can train and race at more intense pace, and I find that my recovery time following a race or a hard workout is greatly reduced," Cheruiyot said. "I had no soreness of any kind after the marathon. I've been watching this company for quite a while and at last year's NYC Marathon had the good fortune to mmeet with Spira and get an intimate insight on the shoe's design. That little spring on the left? Well Spira's various models strategically place them as per the diagram on the right. I've been training in the Del Sol model (on the left), which is a light weight trainer and it is the most comfortable "ride" in a training shoe I've ever experienced. I'm in Central Park twice a day - wear the shoe - people ask me about them all the time - I'd have to echo every word of Cheruiyot characterized of the shoe and add some points. The shoe "breathes" well and has an ample toe box. As I am in the Master class - and not small with a 24 BMI - I am very aware of the pounding my joints - knees - all these old bones of mine in a 170 .lb frame are taking. Shoes are like a mattress - don't compromise on the model that insures life long comfort! I have less fatigue - faster recovery after running 10 miles in the Spira shoe than another other previous

model. On August 4 when I will be racing in the Nike Half Marathon here in NYC I will be wearing that shoe on the right - The Stinger - awesome racing flat. The shoe industry is highly "rigged" folks. In NYC if you walk into a shoe store near Central Park, you're going to walk out in a pair of Asics - most likely. "Shelf space" - retail & sales tactics - the market is not open and fair to the consumer in terms of selection in retail in a store - you get sold what they have in stock - very few stores even carry Mizuno shoes for example, which

are very good too! I want to encourage everyone to think outside the box the retail market positions you in - don't follow the herd - visit the Spira website, learn a little bit about the technology - Google and you'll find lots of places that carrry this shoe on line. It's really a remarkable advancement in footwear!

Central Park's Course: Respect It!

Did not run too much on Sunday - served as a semi-rest day, only 3 miles, however over the weekend I see an elite runner training - it was Ryan Hall, that's him on the left, I've mentioned him before on this blog. It's not just us regular runners that know Central Park's course is tough, it's everybody! Regarding Ryan Hall, I read on another running news site he was in New York to again check out the Central Park course for the November US Olympic trials This weekend was Hall's third trip to New York for a preview of the Trials course. He trained in Central Park last November during New York City Marathon weekend, and came back again during Millrose Games weekend in February. "The more I run the course the more I respect it," Hall said Friday evening after a hard tempo run over the Central Park course. "I think about the race a little differently [since his stunning marathon debut in London six weeks ago] but I have a ton of respect for this course and for the competition. "Every workout I do I am thinking 'This course will take a joyful, humble run.' I was repeating that to myself in the last two miles of my run [Friday] when it was getting really tough."

Most people have no idea how elites examine a running course in detail before a race. In preparation for the NYC Marathon, elites will literally on bicycle or walking walk cover the course doing nothing but examining road surfaces - they map out every step - nothing is random or left to chance - it's all planned out. And regular runners traditionally always run the last 10K of the NYC Marathon 1 and 2 weeks before the event by the hundreds. It frames the mind and prepares you to mentally visualize everything so you will be prepared on race day. I've read many accounts elite runners on how difficult Central Park's course is. I feel what makes the course tough is only about 1/3 of the loop is marginally flat (the south end of the park and on the East side by the reservoir) - other than that you are always negotiating an incline it seems The NYRR running club the NY Flyers have a great diagram with all the specific running routes, distances, etc. with the park, you can check it out here. Rainy day but I have to get out and clock 4.5 miles - have a great day.

Impossible Woman

I had a fast paced 9 miler on Saturday at the peak of the heat, got home and saw a woman contacted me on Saturday for a meet up - I've mentioned her before, that's her on the right - I suggested we get something from a deli - pack it up and go to the boathouse in Central Park - take a little boat out on the lake. Her response was "it’s too hot” -valid. We then agreed to meet up on Sunday but I learned of a pressing work project deadline she had causing her to cancel some of her own planned weekend activities. With that knowledge I did not want to eat up her time - sent her a text saying that and let her know My Rules - Why? We're really a blank slate with each other - other than knowing we're both are runners & stubborn. However she's not entirely a "blank slate" - I sensed she's a commanding woman who fits men into her schedule (if at all) - believe me I know the type - every woman I've ever dated was a "tall order". The tall order intimidates most men - men get into battles of who's busier, egos, etc. and this woman is super smart so her brain is working 2 or 3 steps ahead, etc. and most men can't take that either. Two tall orders don't work out well in a relationship and though I'm only attracted to women that are smarter than me, I'm no tall order. As part of My Rules I told this woman I'm easy and after her project is done she can see me whenever she wants - simple enough - but on weekends I like to do actual things, not just eat with a person. We can just “eat” M-F as we’re all busy working and that’s often all you have time to do. But on the weekend I wanted to have a shared experience with her that we both absorb - museums, readings, lectures, walks, off-off B’way, concerts of all types / the arts - this is why I live in NYC after all and after the enriching experience - have dinner and talk about what we just took in. It’s a way of learning the layers and dimensions of a person - draws and broadens out personality - helps piece together the puzzle we all are in trying to see if & how we might "fit". Love is where you find it and often where you least likely expected - meal meet ups are notorious for producing false reads & blurred vision in both directions. I sent her a text of “My Rules”, etc. and - she calls me.....after recieving My Rules. I’m out and about coincidentally not all that far from her - she disregards My Rules - suggest we meet up for an early dinner and I found myself complying to her, “I’m at 88th and 2nd Ave.” she said (my cue to get there, I grab a taxi). We dine, I had not seen this woman in a while - we were leaving- she knew I took a taxi there & live on 135th. She drove and was heading downtown - Despite this I said “can you take me home”? I was going to invite her upstairs (from the lobby drop off) to show her my 14th floor view of Harlem & professional side - something I keep close to the vest - just 5 or 10 minutes - it was still 6pm or so, this was not going to be a "move" ya'll - just some personal disclosure - that's all. However this never happened - why? She said, “No” and was not kidding - since she was going in the other direction (there was nothing blurred or false about her refusal to drive me home). I was stunned - I have met up with women all over Manhattan - Sometimes I was the person with the car, sometimes they were - but the rule is to give the other person a ride home if you’re driving - even if you can’t stand them - you just do it. I have never ever had a woman straight up refuse to take me home. My mouth was agape, she saw it and laughed at my disbelief of her refusal. I wanted to say, “Time out: lady, you called me remember, I told you My Rules which you summarily disregarded and trumped with your own insistence that I comply with your command, I had no intension on seeing you today and said as much and furthermore I‘m busy too, you are no longer a blank slate but earned your way to "tall order" insisting that I fit into your limited time slot - a dining muse is a good thing for a single woman in this town to have and I can be that! - this is not how you treat a potential dining muse, especially if you're a tall order"! But did I? Nope -, I walked her to her car and waved goodbye and my only thought was her "Mission Impossible Quotient" just rose. She’s very good, so damn good she's dangerous for me. Why? This woman has a power over me, I want to make love to her every time I see her and she just illustrated the ability to get me to do what I don’t want to do and what she wants me to do. She got me to violate My Rules. Dayum. You've heard the saying, "Getting kicked to the Curb"? Well she did this, literally - I was standing at the curb - my ego kicked! Now I need to meet a woman to be an eraser to wipe this woman's slate clean out of my mind.

My Running Supplemental Secrets - Shared

The NYC heat & humidity is here and running when it's brutal is tough - not a doubt in my mind supplements make a tremendous difference! Let me share with you all what works for me. A lot of people feel vitamins are not necessary if you enjoy a well balanced & healthy diet. I'm not sure I agree with this posture and feel it's entirely relative to how much you demand out of your body. I've found MHP is the far and away best multi for runners as its claim is to 1) Increase Free Amino Acid Levels by 184%, 2) Increase BCAA Utilization by 142%, 3) Increase Endurance During Exercise by 143%, & 4) Decrease Lactic Acid by 275% - All the important parameters for us runners! I also take an Amino Acid supplement - something pretty basic like TwinLab - all in effort to fuel my aerobic metabolism - the process by which energy is released from glucose, glycogen, fatty acids, and amino acids or - "Gluconeogenesis" - converting lactate and amino acids into glucose in the liver. This allows you to keep running strong even when your original glycogen stores have fallen low. Also note you lose about 3g of Salt/1 hour of running this time of year - hence I might take 1 salt suppplement, my fave is "LavaSalts". The best Gel in the game in my opinion is by Crank Sports and called "E Gel". Check out their comparison chart against GU for example (plus you can get your needed Na (Sodium/Salt replacement as well). Ligament injuries are #1 factor that afflicts Master + runners (over age 40). There is very little blood flow in ligaments and that's why once torn, it's common to have them never repair naturally & you're faced with surgery. Last year I had a very minor tear in my meniscus and was sidelined from all running for 4 months. The run-of-the-mill Glucosamine Chondroitin stuff did not cut it for me. As my overpriced and underserviced HMO sucks, I had to research all about the menisci myself and conjured up what I called a "pro-ligament cocktail" that I drank twice a day - driven by info I read here - for example, my own "bio-activator" you might say - combination of a supplement incorporating calcium/magnesium/phosphorus/sulfur coupled with Cod Liver Oil, Green Lipped Muscle, & Shark Cartilage. On Ebay or through Craigslist I would buy this stuff striaght from reputable labs in New Zealand. Today I make this cocktail once a day for preventative / precautionary reasons - call it maintenance. I often run 7 days a week, twice a day - which means I am on the road 14 times over 7 days and my knees are taking a pounding as I am not a little guy being 5'9" with a BMI of 24. NYC people are often busy, we eat out - take out a lot, it's easy to get your diet off-track or insufficient to support your running game. My whole goal/objective with all this stuff is to establish a bio-nutritional congruency for the task at had (running 70 - 90 miles / week strong and well while staying injury free).




and

Fewer Miles - Still Competitive

Yesterday there was an article in the NY Times about marathoning on fewer training miles / week. Was interesting - I thought though it missed a key thing about running & runners of all levels and will comment on it at the end of this read, NYT->During the first running boom three decades ago, aspirants embarked upon a six-day regimen of arduous runs hellbent on crossing the finish line in the fastest time possible. Things have changed. Today’s marathoner is less likely to have been motivated by an Olympian than by Oprah. Her slow-but-steady completion of the 1994 Marine Corps Marathon in Washington, D.C., is considered the start of the second marathon boom, one that has dwarfed the first, and is far more democratic in nature. Ms. Winfrey was one of 277,000 marathon finishers nationwide in 1994; last year 410,000 runners crossed the line, according to Running USA, a nonprofit organization in Ventura, Calif., that keeps track of participatory running. The marathon has become an “everyman’s Everest,” said Amby Burfoot, the executive editor of Runner’s World magazine. Men, women, fledglings and fossils, of varying girth, are marathoners these days — in part because of the proliferation of training programs that make it, if not easier, at least less time-consuming to prepare. During his training for the Boston Marathon, which he won in 1968, Mr. Burfoot ran twice a day, seven days a week. Contemporary marathon programs require neither twice-a-day workouts nor spouse-hauling. Indeed, the new watchwords of marathon training are moderation and specificity. Gone — for beginners, at least — are the six days a week of running routinely recommended in the 1970s. Absent, in most programs, are even consecutive days of running. Today, some popular schedules involve as little as three days a week of pounding the pavement. “It’s gone from being excessive training for what many would consider to be an excessive event to a very trimmed-down, less-is-more approach,” said Toby Tanser, a marathon coach in Manhattan and the author of “The Essential Guide to Running the NYC Marathon". One of the leading less-is-more programs for running the marathon involves walking. It was developed by Jeff Galloway, a 1972 Olympian who believes that regularly timed walking intervals increase the likelihood of covering the 26.2 miles. In 2006, it worked for 18,000 Gallowalkers (as his followers are dismissively called by some old-school runners) who ran-walked their way to a marathon finish.At least half of last year’s marathoners used a minimal-mileage training plan, said Ryan Lamppa, a spokesman for Running USA. “The expectation has changed,” said Bill Pierce, the chairman of the health and exercise science department at Furman University in Greenville, S.C., and the creator of a popular three-day-a-week program. “It’s O.K. now to walk. It’s O.K. to finish over five hours. People have a completely different approach to the marathon.” Whether covering as little as 15 miles a week or as many as 100, the primary goal of all marathon programs is the same: to build your endurance to the point where you can cover 26.2 miles. Hence, the common denominator of every program is the weekly or every-other-week “long run” — a slow-paced run that starts at whatever distance you can now complete and, over months, grows longer. “The long run teaches the body how to deliver and utilize oxygen more efficiently,” said Carwyn Sharp, an exercise scientist with Wyle Laboratories, which conducts research on behalf of NASA. As the runs lengthen, the body adapts by creating more blood vessels to transport oxygen-rich blood to working muscles; by manufacturing more energy-producing mitochondria; and by more efficiently repairing the microscopic tears to muscle fibers that result from the extended effort. The long run is the one element, experts agree, that cannot be red-penciled out of a marathon program. But how long is long? Here, experts disagree. Many say 20 miles is sufficient. Others, like Mr. Galloway, recommend conquering at least the full marathon distance in training. Still, whatever the distance of the longest long run, novices can’t go from zero to 26 miles overnight, which is why most plans are at least 12 weeks long, and some last up to 30 weeks. What’s more, most coaches and exercise physiologists recommend against even starting a marathon program until you have regularly run shorter distances for a couple of years.Most programs also include at least one day of shorter but faster-paced running to improve efficiency; hill work not only to build leg strength, but also to prepare for steep elevation; and plenty of rest to allow the body to recover and rebuild. For many people, finding the time to train may be harder than actually training. Gordon Bakoulis, who competed in the United States Olympic Trials marathon four times, and now works for the New York Road Runners, the New York marathon’s organizers, says she has noticed a pattern among those who drop out before the race. “It’s not that they failed in the training,” Ms. Bakoulis said. “It’s just that they couldn’t manage the logistics. There were too many early-morning meetings at work, too many Saturday-morning soccer games. You can’t fake marathon training, especially the long runs.” END. The thing this article did not address is I've learned even those that walk in marathons become competitive with themselves and are determined to improve their times....in their next race! Hence in that context they're really no different than some of us more advanced runners. Targeting times is fun but I've found realized improvement is a fantastic reward in running - People ask me all the time why I race and I always say it's about "realizing a new plateau"! Life is best lived when you live like you mean it - and take advantage of every moment - as in every moment you have a chance to be better than you've ever been before! I really believe this.