Running & Lightning

Just clocked 4.5 miles on Monday - no more 2-a-days - in taper mode, racing in 5 days. Not crazy about noting unfortunate news - however when I read this weekend of the fate of an unfortunate runner - thought I'd put it out there anyway to remind runners to use caution. A young man was jogging in Colorado on Friday, storm rolls in and "wham" - the jogger was struck by lightning & killed. Now when I read this I immediately thought about another jogger, a 37-year-old man who was brought to the emergency department of a hospital. He had been jogging in a thunderstorm, listening to his iPod, when an adjacent tree was struck by lightning. Witnesses reported that he was thrown approximately 8 ft (2.4 m) from the tree, all documented in the New England Journal of Medicine, - doctors from Vancouver General Hospital detail the case of this jogger who was admitted for treatment of lightning-related burns on his neck, face, and chest -- and they say that the iPod the man was wearing conducted the current through his body. According to the letter, the man's eardrums were ruptured, his jawbone broken in four places, and both of his jaw joints were dislocated when lighting struck a tree near the runner during a storm. That's the poor guy on the right that's lucky to be alive. The doctors say that while the use of an iPod won't increase your chances of being stuck by lightning, the metal in the device's earbuds can direct current "to and through" ones head. According to the U.S. National Weather Service, 73 people die from lightning strikes each year and hundreds more are injured. A guy named Michael Utley survived being struck by lightning while golfing, has tracked 13 cases since 2004 of people hit while talking on cell phones. They are described on his lightning safety Web site, www.struckbylightning.org. It's unreported if the jogger who was struck and killed by lightning was wearing an iPod or not - as always - be careful running with your iPods everyone. Have a terrific day.

Running Ready

Okay - in taper week mode - nothing crazy - racing Half-Marathon in 6 days. It's 7am, race time on Sunday - today's high is supposed to be 86F, same as Sunday, at the moment the temp is 71F, the humidity is 93%. This could very well be what it's like at the start of the NYC Half Marathon. If this holds true a lot of people are going to have the toughest run of their lives. Not a lot of people have raced a Half-Marathon in the peak of Summer, hell I haven't! Worse for me was July 6, '03 NYRR Bronx Half Marathon , it was 85F and 90% humidity - BRUTAL, I was actually seeing mirages, you would see the heat resonance on the road surface, it was terrible. Ya know the temperature will influence Heart Rate, "Cardiac Creep"as it's called. Above about 70 degrees Fahrenheit, Heart rate at a standard 80% running effort will be increased about 1 beat/min per degree F increase in temperature. Thus, an 80% effort run at a heart rate of 150 on a 70F degree day, may have you close to maximal heart rate if the Heat Index soars and you try to maintain the same speed. Humidity - relative humidity will increase heart rate at a 75%-80% running effort.. Increased humidity decreases the evaporation rate of sweat. This means the body has to resort more to heat removal via increased skin blood flow. Data from Wilmore and Costill "Physiology of Sport and Exercise" shows a 10 beat increase in heart rate from 165 to 175 when running in 90% humidity compared to 50%. What's it all mean? It can be very dangerous racing in NYC next weekend & I hope there are defibrillators every half mile at the minimum. A lot of runners are going to be wiped out by the conditions alone. Safe guards? Unless you are very experienced at running in these conditions I would encourage runners to wear hydration belts & not rely on the Water Stations. You should hydrate every 15 minutes in this weather - you'll actually perform better with the hydration belt, the best one out there is by Amphipod they have a modular design - that's it above - you can snap on one flask or 4 or more, the flask also can be mounted sideways, the holder "swivels", and the shape if more ideal for the runner, check out their site, read the reviews, etc. Next? Wear running shorts with lots of pockets for your runner junk. Race Ready makes a whole line of shorts with ample pockets, I wear Sugoi 42K running shorts for long races with the same basic ample pocket design. Yes I will be packing 3-4 Gels on Sunday - you need Electrolyte, Sodium, and other mineral replacement every 25-30 minutes in this weather - hate gels? Cliff Bar makes something they call SHOT BLOKS which are organic energy chews. They even have a flavor called "Margarita / with Salt". This is the kind of junk you load in your pockets in your shorts. Even when you simply train int his weather - you need a whole nutritional strategy in what could be 100% humidity. This Half-Marathon is like a perfect combination of factors, a [perfect storm, ideal to maximize health risk (heat + humidity + long distance + a lot of runners who may have no experience running this far in this weather). I always think about my relative levels of electrolytes/sodium/glycogen/hydration before I walk out the door and hit the road - so should you. Run Ready. Let me go out and put in an easy 4.5 miles - have a great day!

Associative Running

I had an great running Saturday - rocked 8 morning miles at 80% - 7 hours later went back out and pushed 6 miles at 90% in the heat, felt it was a great crescendo point in this training for this Half-Marathon next Sunday. I ran more than planned, sometimes it goes like that but I entered the "zone", the endorphin rush zone. which was appreciated since I've not had sex since forever - not to suggest the runner's endorphin rush is an adequate substitute, it's not. The endorphin rush that runs through your body is not the main dish, it's not food , sustenance, - but it is an ingredient, and one of the main ingredients, - your body is the kitchen - you just need the missing ingredient, the chef. So what did I do last night? Go out with a possible Chef, and where? to a place I've had 2 or 3 other runners mention to me, Ricardo Steak House in Harlem. That's it on the right. Very cool spot & I would highly recommend a visit to all. Now you all know I have the crazy magnet right? - and I took Chef Narcissist to Ricardo - you know the type, ho-hum about conversation until the conversation is about them in some context - then they're all ears - you got the picture. Let's call this one "Medusa". I'll tell you why later. This type of woman will generally pick a table where they have maximum exposure, and God forbid if another beautiful woman walks in the restaurant - they break down the woman harder than me (body/outfit/shoes/bag/hair, blah blah blah). The narcissist are the easiest conquest for men too - why? It's a straight play - right into their narcissism, you just feed'em - that's all it takes (if that's what you're into). There are 2 types of mental training in the sport of running: "Association" and "Dis-association". Association or "associative running" allows you to "tune-in" to your body and its physical sensations, while Dis-association or "dis-associative running" refers to the process of "tuning-out" distractions. Now association refers to running where your mind is focused on the body and you are intentionally concentrating on physical sensations. Most elite runners use the associative method. I use this method exclusively. Dis-association refers to running where your mind is focused either on external stimuli or internal distractions. Most beginning and non-competitive runners use the dis-associative method. Dis-associating while focusing on external stimuli. The narcissist? They're disassociating with self and totally into the external world's perception of them. Why Medusa?, originally a beautiful young woman whose crowning glory was her magnificent long hair, was desired and courted by many men. Yet before she could take a husband, Poseidon (Neptune) found her worshipping in the temple of Athena (Minerva) and made love to her. Athena was outraged at her sacred temple being violated, and punished Medusa by turning her beautiful hair into snakes and giving her the destructive power to turn anyone who looked directly at her into stone. This woman I was with last night ? yeah - she can turn the penis of most men into stone for sure - but the narcissism was all too much for me - I'm an Associative Runner, she's a dis-associative runner - and love is not blind - we know exactly why we love, and why don't. Have a great day.

Women & Running: History

Friday was okay, two 4.5 mile runs minimal knee swelling - I'm ready for this Half Marathon next week. However tomorrow Sunday is the San Francisco Marathon & if I was not racing here in NYC next week, I might have raced in that event. Used to be an All-Women's event however on Sunday there are 6,500 full marathoners and 8,500 half marathoners, 50% of the marathoners will be women - who have led the wave of runnings return to popularity. 30 years ago less than 5 percent of a marathon participants were women. Now it is 40 percent on average nation-wide. Women are doing it - turning out & putting in the miles, in my opinion there are more women training daily in Central Park than men. I've never read this book but I hear it's a great read, Sole Sisters:Stories on Women & Running. Has great reviews on Amazon. Women are definitely leading this resurgence in running however women have always been running, Run Like A Girl is a documentary film of women runners from different generations. In fact the site tells the history of Women running complete with timeline, etc. Now I've not seen that film however whenever I am told of documentaries like this - I kind of wonder if Black women are going to get due recognition. For example, the first Black woman to win a U.S. Gold medal in the Olympics - London 1948, High Jumper and Sprinter Alice Coachman, Ya see that photo of those pretty young collegiate women above? she's at the bottom far right in that 1941 photo of the Tuskegee Tigerettes National Champion Track & Field Team and there she is again in action, sprinting, she was also known as the "Tuskegee Flash". I'm sure the book Sole Sisters is great but these are some real Soul Sistahs - ain't nothing like the real thing baby! Have a great day.

Running Economy

That on the right is Susan Loken, a single mother of three, full -time career woman and world class runner – she’s 44-years old. She started running at 36, after she had her third son. Her first marathon came that first year. Her reflections on that race? "It was just shy of four hours ...you would have thought I won gold in the Olympics ... after that I felt I could do anything," And that she did as she won the Women’s More Marathon here in NYC in 2:47:52. Yup – she can whip me rather thoroughly, that’s for sure, and I am sure she will in 9 days at the NYC Nike Half-Marathon, she will be there. The point? You can start running at any age and the sky’s the limit! I did a morning speed 3 miles yesterday and a 2 mile run that evening, left knee ligaments are tightening up on my after runs, too close to race date, no more runs of 5 miles or more for me – nope – at this junction the only gains to be derived physically are in V02Max – which can be derived via hill training. In other words, by doing hill repeats I can limit wear and tear on my knees/body yet become completely exhausted and fatigued with minimal mileage. I personally believe I will be more exhausted in doing 1 mile of hill repeats than I would in running 4 flat miles and not suffer the wear and tear. With a Half-Marathon race 9 days away….I am the runner I am now. All I can do is maintain my current level of running running economy. Running economy is the energy required running at about your 85-90% - whatever that is for you. It is expressed as the amount of oxygen consumed (ml/kg/min), or expressed as the rate of oxygen consumption per distance covered (ml/kg/km). Those who are able to consume less oxygen while running at your 85%-90% effort over given distance are said to have a better running economy. Simply put – the idea is to run at about 85% - 90% without desperately gasping for air. Running smooth, composed, within yourself yet fully taking in oxygen - pumping your heart and allowing all the blood circulation to carry that precious oxygen throughout your body. When racing - after the start and about 1 mile into a race I try and find my comfortable running economy pace that day per the distance. In other words I try and dial in on, settle into a groove, a pace where I am pushing hard - yet economically (again for the distance). The idea for me is to be 100% spent at the finish line and knowing I left it all out on the course. This article here addresses Running Economy and how to improve it quite well. Have a great day everyone.

Running into Obesity & A Great Day in Harlem

Did 4 miles last night, 7 for the day, not terrible, wanted more, oh well. In all the news today is this story about "Is gaining weight contagious?" Yes, according to a surprising new study that says keeping company with the obese can make you fat, too. A person's likelihood of getting fat rises by 57% if he or she has a friend who's overweight. That risk triples among close friends, according to the findings reported in today's New England Journal of Medicine. "The actions of people who are quite distant from you in a social network cascade and still affect you. It's a social contagion," said study author Dr. Nicholas Christakis of Harvard University. The risk of gaining weight rises by 40% if a sibling gets heavy and by 37% if a spouse becomes obese. The effect is stronger when friends and family are the same gender as you are, according to the study of 12,067 people over 32 years. While it could be that friends copy each other's behavior, it's more likely that being exposed to overweight people creates a new standard of acceptable body size, Christakis said. On the plus side, the person-to-person effect holds for fitness, too, Christakis found. "If your close friend loses weight, it has an effect on you," he said. Hey, we runners are not immune to the battle of obesity, it affects all of us runners and over at CoolRunning that addressed that point. If you are or know someone who's over-weight and trying to get into running, have them check out this link and trailer of a small film called, "The Obese Runner". Could inspire someone to get out there and do it! I am passionate about running and try and spread my enthusiasm, some days it's difficult to muster the energy to get through the day, and exuberance seems out of the question. but sometimes pretending to feel enthusiastic and exuberant often results in actually feeling better! Okay, Around ten one morning in the summer of 1958, 57 musicians representing three generations of jazz history showed up at 126th Street, between Fifth and Madison Avenues in Harlem to be photographed by Art Kane, that famous photo is known as "A Great Day in Harlem," everybody is familiar with that famous photo and collection of Jazz Stars right? If not, you can see and map all the names of who's by clicking here. In '95 a documentary film about this photo was made and you can check out a great 7 minute trailer of the film about this photo here on youtube.com Why do I bring this up? Well Sunday the 29th is the current namesake "A Great Day in Harlem", at Grant's Tomb up on Riverside Park near Columbia University - a big festive event. Fashion Show, Entertainment of all types, it's a rather huge all day show. You can see the schedule, precise location, etc over at Harlem One-Stop. Oh how I would love to do a mash-up of Obesity & my neighbors I will see at A Great Day in Harlem, get them all in running shoes and while we're at Riverside Park get all the obese folks running down that great bike path on the West Side ha ha ha. Have a Great Day yourself, even if you are not in Harlem!

Running in the Virtual World

Tuesday I had a great 3 miler in the morning @ 90% - however that evening I geared up but could not run. No energy - zero I literally started out and made it 100' or so and had to stop and walk home. Sometimes it happens. For once I decided to listen to my body and give it 24 hours rest - Got up this morning and pushed 3 miles at 80%. Okay, yesterday someone emailed me and asked me if I run on Second Life, the 3-D Virtual world people live on-line, The Sims, Avatars (animated characters of people, all that stuff). I was happy to tell the person "no" and though I know all about it, I have never even been to Second Life. What did I learn yesterday? People are actually assuming identity in avatars (animations of people, sims, bots, etc.) and going running in the virtual communities. They train, etc. and are serious. One of these people has a blog about his "Second Life", take a look at his blog entry including the image he's referencing and how he's highlighted with a yellow circle the woman avatar running on the beach so it seems: "I've been fascinated by this pink-haired avatar in teeny blue shorts who I believe has been running around the Relay track at top speed since 8 PM PDT last night. Is this a Relay bot? I love it". The person saying this then asked on his blog "who is that girl"? He got the 3 reply comments:

(1) That's Karandas Banjo, who made it her goal to do 100 laps and met it, making her the person with the most laps at the end of the race. I believe I heard at the begining that she's a survivor. Posted by: Elle Pollack | August 28, 2005 at 12:13 PM

(2) Thanks, Elle! Good information. My hat's off to you twice, Ms Banjo :-D. I enjoyed your steady zooms around the course (we chatty types sitting around talking and then every 5 minutes or so *boom* there you'd burst through our midst looking so determined :). "Who is that girl with the tail?" we'd ask Posted by: SNOOPYbrown Zamboni | August 28, 2005 at 01:23 PM

(3) That would be me. No bot, but i did sacrifice all but 2 hours of sleep to get my goal of 100 laps. :)
I'm not a cancer survivor myself, but I did lose my dad to cancer back in 1999.
Posted by: Karandas Banjo | August 29, 2005 at 04:44 AM

You can see this on the person's blog here. I'm almost speechless. Here have we humans, living in a virtual world and assuming the identity of avatars - not only going running but running with goals, making "sacrifices"" (their words) - and this avatar has others "checking her out" as she runs - and then their having a conversation about all this, congratulating her for her virtual running feats, etc. (and I thought my foray into match.com was crazy). What the hell is going on here ya'll? Are people out of their F#@%ing minds? What kind of crazy Matrix BS is this? People are sitting at computers and going on training runs with goals in fantasy play? Really, has it come to this? - and ya'll know this can easily be 3 balding middle aged men behind these avatars - you don't know who's who in cyberspace. Damn, damn, damn, damn - that's all I got to say. Have a great day IN THE REAL WORLD!

Confiscating iPods @ a Road Race?

Had a great morning 6 miler yesterday - push 4 later that night at 90% - however my knee is starting to tighten up after runs the last 2 days - damn, I'm caught between "listen to your body" obedience and wanting to run to get ready for this Half - 10 more training days - I am trying to run with intensity - I think I will limit it to no more than 8 - 9 miles/day tops. I was amused with an article I read on the "running w/an iPod debate pro & con". Something was just too funny, went like this. "Music-dependent runners are increasingly running smack into opposition as race organizers discourage or ban electronic devices from their contests. New regulations quietly adopted this winter by USA Track and Field, the governing body for the hundreds of long-distance running races held in the United States each year, prohibit digital music players and cellphones from road races. Enforcement is left up to organizers of individual races. Attempts at some events to confiscate music devices at the starting line have hit a sour note with some participants. Attempts to confiscate headsets at the starting line of a marathon in Duluth, Minn., last month sparked outrage among competitors. Runners in Florida are reported to be planning to circulate petitions over plans to ban music players at upcoming marathons in Miami and Palm Beach. "Music is a necessity for me," griped one recreational half-marathoner recently on a forum hosted by Completerunning.com. "There is no freakin' way I'd make it through 2+ hours of pounding the pavement without a soundtrack!" Racing enthusiasts say there is also a question of whether electronic devices enhance performance among elite runners who make their living from road racing. Using a cellphone or music player during a race could be interpreted as getting assistance, which is also against the rules. Many runners use particular tunes and GPS units to calibrate their pace. For some runners, music provides a spiritual lift. Others use music to keep from getting bored on long runs. Above is edited - you can read the article here. My thoughts? I've seen some near crashes at water stations in races because the ipod wearing runner's attention was elsewhere. The water stations are almost like "intersections" of races where you just can't be in your own world/zone - you have to be cognizant of adjacent, behind, and in front of your traffic - including with your ears. Though it's not my cup of tea - if you want to wear your iPod - be my guest. However I suspect this whole issue will be resolved in race events when the first law suit pops up - it's going to happen. Here with the NYRR, a cyclist will claim an ipod wearing runner diverted their path as they drifted outside the double white lines in Central Park and as a consequence they crashed and because the runner was wearing an ipod the cyclist could not alert to the runner from behind. This is why at NYRR races you will hear 100+ times organizers screaming for runners to stay in the recreation lane in Central Park races. Runners drift out of that lane and beyond the double white lines all the time. The Cyclist wil sue the NYRR ya'll - for not enforcing the policy that's on every entry form (that these devices are a violation of the agreement on entering the event). This will be a slam dunk out of court settlement for the cyclist and after the NYRR is sued - they will have spotters disqualifying runners on the spot if they don't remove their headphones. This is how we do sh*t in America - we sue - the result of a law sut - litigation - will force the NYRR to crack down. However I am amused just imagining race officials actually trying to confiscate ipods and the like at the starting line! I can't believe that actually has happened - lol - it was at the Grandma's Marathon in Duluth, Minn. Can you imagine that in NYC? N0 -way - a mass fight would break out ha ha ha. Have a great day.

Save $ On Your Running Gear *Early Tuesday Blog Entry

Here's my Tuesday Blog posting a little early for your benefit - giving you more time. Great quality & pro gear makes a big difference - but it can be expensive - here's how I manage it - there's 30% off everything - inlcuding CLOSEOUTS sale going on as of today through Tuesday at Eastbay.com. For example, you can get a pair of Saucony Grid Trigon 4 (men or women) for $60 on closeout + 30% off = $42.00 for a fantastic shoe that normally sold for $89. There is no excuse for having crummy shoes ya'll. Great shoe, great price - stock up. I just bought a Sugoi Defiant running jacket - normally $189 - priced at closeout @ $79 + 30% Discount = $55. They just emailed me this COUPON CODE -> EMEB7CA2, it works! Go to their home page, then click the CLOSEOUT at the top tab, then there's Running and Apparel with a "RUNNING" option you can scroll to. You can also just go to their regular sections if your favorite shoe is not on closeout and still get a great deal - I've been buying from Eastbay (same company as Footlocker) for years. Good luck, save some money & hope your Tuesday is terrific.

Big Apple @ BadWater

I had a great 9 miler Sunday @ 80%+ - followed it up with a speed 3 miler that evening - very tired but I have got to get ready for this Half Marathon and 1:26:xx goal. I figure I've got 11 days of training left. Ultramarathons - (the real crazy runners). David Balsley & Blake Benke, New York City dwellers - both are competing in the grueling annual BadWater 135-mile race which begins today in the heat of Death Valley in California. This is the toughest foot race in the U.S.A. Cumulatively, the course climbs 46 miles across three mountain ranges, plummets 20 miles and features 69 miles of flats — including the initial 21-mile stretch over viscous pavement in the middle of the searing desert. After the leaders have been on their feet for at least 20 hours without sleep, the race culminates with a 13-mile, 5,000-foot ascent to the finish line on Mount Whitney — a half-marathon up nearly a vertical mile — to an elevation of 8,360 feet. The average finish time is 48 hours. The cutoff is 60 hours. In the NYT another New Yorker, Christopher Bergland said “Every sense of your body is taken over by the climate". Bergland set a record at triple ironmans (7.2-mile swim, 336-mile bike, 78.6-mile run) but failed to finish one of his three Badwater races. “There’s a certain amount of hubris in the Ironman. It’s very challenging, but just enough to be doable. You can get smug. Badwater puts you in your place as an athlete.” Every few years, the Badwater prerequisites are made tougher. This year, the selection committee would not consider applicants who had not run at least one 100-mile race. Sixteen women and 68 men made the cut, and Benke and Balsley were the only ones from New York City. a 60-year-old physical therapist (there below on the right coaching a runner) has been competing in ultramarathons for 25 years, dating to the 1982 Western States 100, when there were only two 100-mile road races in the country. Now there are more than 40. Benke, 30, (above in the NYC Marathon were he clocked 2:36 - wow!) He has completed two 100-mile races in less than 24 hours, 12 Ironmans (including three world championships in Hawaii), as well as at least seven 50-milers. Each athlete is allowed up to six people and two vehicles to help cool, feed, pace, support and monitor him or her during the race. Best of luck to these New York City runners - I'll be waiting to hear results and follow up. If you're really curious about this race there is a documentary out called "Running on the Sun" that you can pick up for $9 or so at Amazon. Have a marvelous Monday!

NYPD: "He Can't Run"

Saturday was pretty cool - solid 8 morning miles - watched the 4 mile race finish in Central Park, then last evening pushed 4 miles at 90%. Racing in 14 days - 12 more training days left - I think I'll go for 9 miles this morning @ 80%. At some point I will head back into the park and watch some of the triathletes push 10K in their event. Was reading about this particular athlete that I actually saw in a Central Park race - that's him on the left, Brian O'Sullivan "I'm really just competing for the best time against everybody, not just the physically challenged," he said in the story. Today is this guy’s first triathlon. Last November he ran his first marathon & broke the American record for above-knee amputees, finishing the New York City Marathon in 4:21. He started running competitively only last year. He wants to be a cop, the NYPD says he can't because he can't "run" - yup - he's taken them to the State Supreme Court on the matter but judges have thrown out the case. He's still trying to convince the NYPD - he said, ''I'm continuing to prove myself and to other people that not only am I in good shape, but by me running and competing, it clearly indicates that the NYPD has made a huge mistake by not letting me (participate) in a way where I'd be treated equally and fairly. ... I'm doing very well competitively, and here the NYPD is disqualifying me because they said I couldn't run. Today the guys’ going to swim 1,500 meters, then he'll put on a prosthetic and bike 40K north then switch again prosthetics to run a 10K into Central Park. He’s never been in a cycling or swim race, has been training for only eight weeks. I saw this guy running last month in the the Achilles Track Club Hope & Possibility race in Central Park, 5 –miler, he ran a 36:30. In the article he later said, "To be born with one functional leg and 30 years later somebody would be able to tell my parents that I could run a marathon, it's an amazing thrill. I think with the little training I have - I mean I haven't taken a break since the marathon so I'm still in really good shape - I think I can just go out there and push myself as hard as I can." Great attitude and yup - when it comes down to it that's all any of us can do is give total effort. How about the NYPD asserting he's not qualified becasue he can't run? The guy ran under a 7:20 pace in a Summer 5-Mile race on a tough course -& clocked 4:21 in the NYC Marathon, another tough course - how many NYPD cops can do that? I'm guessing less than 5% of the entire force, maybe less - newsflash - I'm a Black man, I don't need to look hard or go far to find reasons to rip on the NYPD - now here I am a Black man annoyed that the NYPD is discriminating against an Irish white guy. Damn - we've come to bizzaro world. You see folks this is why you need an "Al Sharpton", someone to raise hell in the face of blatant injustice, this guy just needs a "Running Al Sharpton" in his corner,.....no...don't even think it, I'm busy ya'll. Get it together NYPD. Have a great day.

Runner's Worse Nightmare Realized

Friday morning I was too busy to get in a run - however later that evening I ran entering Central Park just before 7pm. I always run clockwise contrary to 90% of the runners, I am facing the remaining traffic. As I headed uphill behind Lasker Swimming Pool in the Harlem hills the road snakes and there are some blind spots. The road has 2 lanes and in that photo on the left you can see the inner lane (runners) and outer lane (Cyclist) for when cars are in the park. Well as I headed up hill for the final turn just before flattening out at the 102nd transverse a runner was approaching and running on that double white line you see on the left. He was running counter clockwise and toward me - and a yellow tax came hugging the blind turn tightly going downhill- I saw it all unfold right before me - 30' away from me straight in front of me - the taxi slammed the brakes skidding and "bam" - hit the runner from behind. The hit/impact was very much like that diagram on the right except the runner was hit from behind. When the taxi hit the brakes, the car lunged downward in the front hence the bumper seemed to strike the runner right behind his knees. The runner's butt and back rolled onto the hood of taxi for an instant than as the taxi came to a halt hurled the runner forward. Amazing the runner once hurled forward gained his footing awkwardly stumbling to the side grass where he collapsed - all the while he was in a stunned and shocked state. I stood frozen while this all unfolded over 3 -4 seconds stunned myself and saying "oh my God" 3 or 4 times and found myself hyperventilating over the shock of seeing all this unfold. A cyclist saw this from behind and pulled over and immediately called 911 - I walked to the runner who was sitting on the grass trying to sort out what happened and I said, "don't move, you're going to be alright" - the runner was disoriented for about 15 seconds and then was able to connect the dots on what happened with the taxi right there. Cops showed up within 1 minute - as did coincidentally Alem Kahsay, if you run in NYRR races, you've seen Alem, that's him on the left. Alem is a professional running coach & very familiar on the NYRR landscape. I spent 1 hour there with the cops as the witness as the measurements and skid marks etc. was all documented, Alem was there most of the time as well. The runner is going to be fine, likely just torn ligaments in his knees and ankles (which buckled on impact) fortunately the runner never had his skull make impact with the car - nor the road. The taxi just ran into him for about 6 inches as opposed to completely through him. Just slightly more speed or inability to brake for a few more inches and this runner would likely be dead. Alem's seen a lot and we both agreed this runner was lucky (to be alive). This was my first time seeing a pedestrian hit by a car - scared the sh*t out of me. The taxi was driving too fast and too tightly on that double white line around a blind turn - the runner should not have been running on that double white line - and yes the runner was wearing an ipod. The cops lectured all of us as none of us had I.D. - they told us you runners need to wise up - they're right, we should all have these tags with our name, emergency contacts, blood type, etc. You can get them at Road ID. Alem is well known and seen around the NYC running scene, he teaches a class of 100 runners on Tue & Thur nights in Central Park, next to Bob Glover - he's the most sought after coach. His policy with his runners? No headphones of any kind. Alem was telling me about all the close calls he's seen but this was the first time he's arrived on the scene within a minute of an actual accident. I still can't believe it, I saw a runner actually get hit by a car right in front of me - I was so shaken I could not run after this ya'll - this is a city runner's worse nightmare. Local readers - run safe, aware and if you need to be scared straight - talk to Alem, he will tell you about this incident last night and other close calls he's seen over the years and how this runner is lucky to be alive today - he will tell you he does not allow his runners even to migrate into the cyclist lane. Run smart, safe, and alert with I.D. I'm ordering some I.D. tags myself. We live in a world where our lives can change in an instant - so make the most of today, make it a great day.

Women & Dogs & Books

Had 2 more decent 4.5 mile runs Thursday - getting fatigued though but won't rest 'til 2 days before my Half Marathon in 2 weeks. Dogs. Where to begin? I miss my dog – who’s out in California these days with the former girlfriend – When you live in NYC, a dog is cheap therapy. A dog walks the same route, day in day out, yet is always looking for something new to appreciate in their predictable routine. A great lesson for people. To the dog there are fresh things to smell and they never let the burdens or frustrations of yesterday roll over and into a new day. Every day is a fresh start. A woman once "cut" me over my comments on the topic of "dogs". Some years ago Harlem’s "designer-girl" (obvious clue ha ha ha), and I were supposed to go to see Terence Trent D’arby one night and in just general reciprocal disclosure conversation about ourselves and what we’re looking for - I reflected on what I took in from her and replied, “wow - you basically summed up the behavioral traits and relationship construct of a dog and their owner”. I was just being keenly observational, light hearted, but accurate, something to muse on, and the move on – Plus there are media accounts like this ABC report that according to a survey of dog owners by the American Kennel Club, nearly 90 percent of women found at least one quality in their dog that they'd like to see in their significant other, while 34 percent of the women questioned agreed with the statement: "If my dog was a man, he'd be my boyfriend." And then there's "If Only My Dog Were a Man". Women have a whole website for themselves called DogsForWomen.com wherein all they do is talk about their relationship with their dogs. Anyway Designer-girl? She took my observational point as a critical point and did not like that observation one bit .....as I learned surprise surprise, yes she had a dog and making that observation put me in the "dog house", she was insulted----when really I was just speaking to the topic and content in the articles I've linked - from that point on Designer-girl had no more potential interest in any designs on me, that's for sure. What did I learn? (besides that I tapped into her angst?) - Though shalt never probe a single women’s relationship with her dog in any frame of context to her love life (or lack thereof). There’s just too much love for that dog and frustration or complete annoyance with men in general – it’s a toxic no win combination once intermixed. If you meet a woman and she has a dog? Say nothing neutral or observational or any anything that can be construed as judgmental - just don’t even go there – leave it alone - in fact you better study up - because you are fully in a 3-way relationship for real ya'll, and don't kid yourself - you're behind the dog in the pecking order. You’re going to be compared and competing with that dog, yup – in all sorts of ways you’ve never even conjured – trust me. Ya know running confers the same health benefits for dogs too - lose weight, gain muscle tone and boost their cardiovascular fitness. It’s probably a good idea to talk to a veterinarian before starting a running regime with a dog, because some dogs are not supposed to run at all. It’s the herding groups, such as Labrador retrievers, Weimaraners etc. that make good running companions because of their long legs and endurance. This little short leg dogs? Not gonna happen - The same is true for pugs and bulldogs because their squashed faces come with squashed airways that do not allow air to reach the lungs in sufficient quantity to make running long distances possible. There are special harnesses, collars, and leashes for running with a dog, reflective clothing and a flashing light that clips to the dog's collar for owners and pets who run after dusk. Believe it or not NYC has a runner’s shop for dogs – no kidding, it’s called Running Paws and just like at a runner’s clinic for humans – it's the entire same thing with a staff of human distance runners to create a running training program for your dog (and they then function as a personal coach for your dog with services that produce benefits similar to a Personal Fitness Trainer and a Psychologist combined). Speaking of dogs and Harlem let me turn you all onto a Harlem blog that's pretty cool called Harlem Fur. Now when I first heard of "Harlem Fur" I thought it was a reference to some 'brotha living in the 80's with a jeri-curl (the fur). Boy was I wrong. I think it started out a a pet-centric site functioning as a local "Animal Planet" meets "Harlem" mash-up. However it's seemingly evolved - sort of like going from basic cable to about 500 channels - in a good way. Real Estate, Art, Food, Culture, News, etc. - and of course pets - if it's happening in Harlem - like a news hound, Harlem Fur is on the trail sniffing things out, check'em out, it's basically becoming like the town's square of the nabe. Have a terrific day everyone. and oh yes, as I've been reminded, it's a big weekend in Harlem and oh snap, I forgot, it's on my very street - Harlem Book Fair will be held on Saturday, July 21, from 11 a.m. to 6:00 p.m. on West 135th Street from 5th to 7th Avenues. The ninth annual Harlem Book Fair, scheduled for July 20-22 on 135th Street in Harlem, kicks off this Friday with the annual Wheatley Book Awards ceremony, to be held at rhe Schomburg Center for Research in Black Culture. Noteworthy authors slated to make appearances during the book fair include historian Howard Zinn, Congressman Charles Rangel, novelists Relentless Aaron, Mary B. Morrison, Jill Nelson, Wendy Williams and Elizabeth Nunez. An estimated 50,000 people attended last year’s Harlem Book Fair over the course of the weekend and Harlem Book Fair director and founder Max Rodriguez expects to exceed that figure at this year’s event. Friday’s Wheatley Book Awards will honor writers Eloise Greenfield, Walter Mosley and Amiri Baraka, and the ceremony will also include posthumous tributes to two great black American artists: science fiction author Octavia Butler and the legendary actor Ossie Davis. Saturday’s outdoor fair and literary programming will begin with an address on the state of African-American literacy from former congressman J.C. Watts, and this year’s author brunch will feature New York Times bestselling authors Omar Tyree and Zane. Among the changes Rodriguez is touting is one behind-the-scenes switch: the HBF has finally received permission from the city of New York to begin setting up the fair overnight on 135th Street between Seventh and Eighth Avenues. Rodriquez said the overnight setup will help the HBF avoid the confusion and disorganization the fair has had in the past from exhibitors and vendors trying to set up early on the morning the fair opens. “Some publishers chose not participate this year, a decision rooted in our past disorganization,” Rodriguez said. “But I hope they will have an opportunity to visit this year’s book fair to see how things have improved.” Other additions include a Sunday panel discussion, a bigger Christian publishing presence and an expanded children’s pavilion.

NYC Triathlon This Weekend

Last night I did not want to run. I started out and stopped after trotting half-a-block. I stood in the street - people knew something was wrong - I put my hands on my hips and tried to think of a good reason to turn around and go back home. I could not think of one - tried to run again - made it another half a block and stopped, walked to the sidewalk and talked to some people I knew who were observing my struggle. Somehow that's just what I need to slowly crank up these bones and get my run started - I survived the humid Summer's night & 4.5 miles, did it again this morning. I can't remember when I last had a rest day. Just slamming my body through fatigue for this Half-Marathon of which I will enter with my longest run being 9 miles I believe. I figure I have about l3 training days left before that race. Okay, let me give some love to some athletes that are actually cousins of runners - but crazier. That would be the triathletes. You know - run, bike & swim? Triathletes are people that basically can't make up their mind: "Am I a Runner, am I a Cyclist, etc. and so forth". I can't imagine the time it would take to train decently at all 3 run-bike-swim. Nonetheless they do run, it's their big weekend in NYC and it's kind of cool to watch. Over 3,000 athletes from across the United States and around the world are expected to compete in the 7th Annual Nautica New York City Triathlon presented by Toyota. The race consists of a 1.5K swim in the Hudson River, a 40K bike ride along the West Side Highway and a 10K run through Central Park. The Swim (1.5K) The swimming portion covers the expanse from 99th Street to 82nd Street in the Hudson River. Athletes will swim south and exit at 81st Street before transitioning to the bike. The Bike (40K) The cycling portion takes athletes from Riverside Park to the northbound entrance of the Henry Hudson Highway. Athletes exit Manhattan, cross the Hudson River Bridge, and continue onto the Mosholu Parkway. The course proceeds with a u-turn at Gunhill Road and then a ride south to 57th Street where participants make another u-turn and head north until they exit the Henry Hudson Parkway at 79th street. The bicycle course is closed to vehicular traffic. The Run (10K) The running portion is one of the most scenic final legs of any triathlon. Runners exit Riverside Park, cross 72nd Street to Central Park and loop around the northern part of Central Park, finishing on Dead Road. The Triathlon will also host USA Triathlon’s Physically Challenged National Championship sponsored by Accenture, in which nearly 50 of the world’s top physically challenged athletes will compete. Since its inception in 2001, the Nautica New York City Triathlon remains one of the five largest Olympic-distance multi sport races in the United States - so it's a big thing. You can see a schedule of their events here. Actually I have to go out there and cheer & root for Harlem - and a buddy in the event, a Harlem resident and the co-owner of one of NYC"s finest wine shops "Harlem Vintage", Eric Woods. I last spoke with Eric 2 weeks ago - he said he's competing - good luck to Eric!. That's his wine shop on the left - great place ya'll. What's this? Those wacky triathletes are at it again I see. Yup, Friday night in Central Park they're holding their annual Chipotle Underwear Run - what is this you ask? All finishers receive a pair of Nautica boxer shorts (what else?) and great food from Chipotle. Dress Code?: Boxers, boxer briefs, or tighty whities, sports bras full coverage bras encouraged. No thongs or sheer materials please! Oh those zany can't make up their mind triathletes.....check'em out this weekend if you're in NYC - Have a wonderful day.

US Olympic Marathon Trials v. The NYC Marathon: Central Park

Another solid 4.5 morning run yesterday - clocked 7 last night in Central Park - going to try and do it again today in this morning rain. Over the weekend I saw the NY Times broke down the money side & decision elite runners face - in case you did not see it, I'll share it with you. - As the top men’s marathoners in the United States prepare this summer to try to earn a trip to the 2008 Summer Games in Beijing, they may have to give up a lucrative payday for a shot at Olympic glory. Elite runners generally run only one marathon a season, so some top Americans who enter the trials will be forgoing appearance fees and potential prize money offered by major fall marathons like New York City and Chicago. The men’s Olympic marathon trials will be held in New York on Nov. 3, a day before the 38th annua; NYC Marathon. The top three finishers in the trials earn berths on the United States Olympic team. The women’s marathon trials will be run in Boston, a day before the Boston Marathon in April. Elite marathoners earn most of their money from sponsors, appearance fees and prize money. Appearance fees are negotiated with race organizers. Meb Keflezighi - there on the right, who has competed four times in the New York City Marathon, could potentially earn a six-figure appearance fee for that event — guaranteed money that is certainly higher because of his Olympic Silver medal. “We’re in a conundrum,” said Mary Wittenberg, chief executive of the New York Road Runners, organizers of the New York City Marathon and this year’s men’s trials, which will be held in Central Park. “We believe in Americans and we believe in the pursuit of making the Olympic team. But the cost is just too high. In basketball you don’t have to forgo the whole season to make the Olympic team. No one else loses as much as the Olympic marathoners do in choosing to make the team.” USA Track and Field officials said they were sensitive to the marathoners’ financial sacrifice. The New York City and Boston marathons are each providing prize packages of $250,000 at the trials. “There are a lot of people giving up potential income and U.S.A.T.F. wants to do what we can to alleviate some of that,” said Jim Estes, the senior manager of long distance running for USA Track and Field. At the men’s trials in New York, the top 10 men will receive prize money, with the top three receiving $60,000, $40,000 and $30,000. The prize for 10th place is $2,000, which is $1,000 more than the 10th-place prize in the New York City Marathon. In Boston, the top three women will receive $50,000, $40,000 and $30,000, but the prize money will be allocated to 15th place. The American men who compete in Beijing will earn an additional $20,000 from the New York Road Runners. There is a small prize money structure offered by USA Track and Field, with the winner earning $4,000. The total payout would top out at $84,000. Other countries, including Japan, Britain and Kenya, choose their Olympic marathon team based on time and winners from different races. But the United States uses a one-day, qualify-or-stay-home trials format. On the commercial side of things, an Olympic champ or medalist will reap long-term benefits that will surpass any appearance money that they would have to forgo in the process of making the team-. The lure to win one of those medals on the left. Wow. I love watching elite men and women run - up close and personal as I learn little secrets here and there about running and racing. The whole race will take place entirely in Central Park. The exact course hasn't been finalized (there is a section on city streets from the start near Rockefeller Center to the park roads), it can be stated with a fair degree of certainty that once they enter the park, the marathoners will proceed up the west drive past the finish line (the same one that will be used for the mass race the following day), continue north to 102nd Street where they'll turn right on the transverse road there, thus eliminating the park's steepest hills in the northernmost end. What weenies avoiding the Harlem Hills. Anyway. They will then head south on the east drive to the 72nd Street transverse, turn right, and then right again on the west drive up to 102nd. For the next four loops of the park, they'll head straight past the 72nd Street transverse, running all the way down to the lower drive in the park (59^th St/bottom of the Park), familiar to anyone who's run their Marathon there. So, by jogging back and forth on the 72nd Street transverse, a distance of less than half a mile, it will be possible to see the race nine times, then head over to the finish to see who emerges in the top three to earn a spot on the team for Beijing. This would be great for a fan of running to do - You gotta go to the park and watch this event - it's always inspiring to see the best in the world doing what we all do - run. It's going to pump me up for the NYC Marathon the very next day. However because I am racing the next day, I will be sitting down relaxing and watching the race - not on my feet - but still enjoying it and having a good time. Have a great day.

Marathoning Without Long Run Training

Monday was good, 4.5 a.m. miles followed up by 4.5 p.m. miles, 33% of the training was hill repeats. I saw the NYRR put me in the series of photos from Saturday's race - hate the photo - that fat guy on the right is me - the day before I shaved off all my hair - I need to lose 6 -7 .lbs ya'll for real. Yes - I always raise my arms in victory after crossing the finish line - even when I crash & burn. Okay - it's getting time for that Marathon training build up - time to jump into your program. I hate LSD training (Long Slow Distance, not the Beatles psychedelic stuff). I'm not into running 20 miles and all that craziness. I don't do it. Never will. Contrary to the advice of ALL the running gurus and training programs I race Marathons without doing any long runs what so ever. You too can do it and well and let me share with you the philosophy behind it. It's best illustrated by two brothers in Michigan that have several running shops, training clinics, programs - hard core runners have heard of them and their operation, "The Hanson" Training program, check out their site, you can even download training programs for all levels of runners in PDF form. Hanson Training With their program the longest run is 16 miles. Not 20, 22, and all that craziness but 16 . The absence of a long run of 20 miles (or more) is one of the main principles of their marathon philosophy for mortals, regular people like you and me. In Running Times the Hanson brothers said, "The necessity of the 20-miler for marathon success is a farce," says Kevin Hanson, noting that it’s one of the first things he and his younger sibling Keith tell aspiring marathoners at clinics they sponsor at their suburban Michigan running stores. "It’s just a convenient round number that people have endowed with some mythical properties." The Hansons’ training schedules are based on the philosophy that no one workout is more important than another. "On some schedules, you rest the day before and after the 20-miler," says Kevin. "That’s putting too much emphasis on one workout. And for someone whose weekly mileage is going to top out at 50, it means they’re doing 40 percent of their running in one day." The other question they usually get is how running only 16 miles can prepare you for running a full marathon. "People say, ‘there’s no way I could run another 10 miles,’" says Kevin. This brings up the second main principle of their philosophy, that of residual training effect. According to Kevin, it takes 10 days for the benefits of a workout to appear in the body. "That’s why so many people quit a program in the first week." Extending this principle, it also means that when a Hansons-trained runner sets off on a 16-miler, there’s already three workouts’ worth of fatigue in their legs. "So it’s not like running the first 16 miles of a marathon, it’s more like the last," says Kevin. Their training schedules for beginner and advanced marathoners are nearly identical, and striking in their simplicity. The "Beginner" and "Advanced" labels are based on marathon experience rather than speed or ability; a beginner might actually be faster at shorter distances. A toned-down version of the plans followed by the elite Hansons-Brooks runners, they focus on three Something of Substance, or S.O.S., workouts each week. There’s one recovery day and three days of easy running, when the emphasis should be on keeping the pace slow and building weekly volume. In their long runs, which alternate with somewhat shorter runs every other week and top out with three 16 milers, should be run at a pace that you’re sure you can hold for the distance. "The emphasis is on the volume, not the speed," says Kevin. "Races are important," he admits. "They’re the only way to simulate holding your pace in a competitive situation, running in a pack, and practicing hydration and refueling on the run." Also, feedback from some early races may allow you to be more aggressive in your marathon goal. Finally, if sickness, injury, vacations, or any of the other hubcaps life may roll into your lane cause you to miss a few days, don’t try to make up the workouts. Simply get back on the schedule where you would be. "Anything you miss is important, but no more important than any other workout," says Kevin. This is how I do it ya'll - When I raced last year's Staten Island Half Marathon on a Sunday - I slammed right into it meaning on the previous day(s) leading up to the race I was running two 6 mile sessions or 12 miles/day. I had a tremendous amount of fatigue already built into my legs & body heading into that race - got the full value & benefit of racing that you can't reproduce in training - it worked, the start of that race felt like I was already in Mile 10 or whatever in a Marathon. When you go on these LSD runs, in my opinion all you really do is train yourself to run slow. I want no parts of that. Anyway if you're curious - check out their training schedules. Have a great day.

Running in the Naked City

I had a solid 6 mile Sunday a.m. run, clocked 4 miles in the evening - still a little fatigued from racing - however I have this Half Marathon in 3 weeks to build up for. I saw yesterday in my hometown right where I first started running - around the jogging path at Lake Merritt in Oakland, CA 40 people braved the early morning mist Saturday, ignoring startled joggers, to strip buck naked and hug around a condemned tree for a San Francisco photographer. The tree, a weathered, scarred, towering old eucalyptus, is one of 224 trees facing the city of Oakland's axe, an early step in a project to give the lake a 21st century facelift. The city argues that the trees marked for destruction are old, diseased or in places that it's essential to remove them to make way for improvements like creating a sloping, park area. The photographer named Gescheidt has made an art career photographing trees and naked humans to make a strong statement about the importance of trees in the environment. The series of photos are actually somewhat compelling, to my naked eye - check'em out. Folks are getting naked at my former stomping grounds? Apparently it's the latest craze, I read a hilarious story this weekend about a regular naked runner who finally got busted by the cops.

A 49-year-old man who told police his life lacked excitement was sentenced to 30 days in jail for running while wearing only a stocking cap, gloves and reflective tape. Russell Rotta acknowledged to police that he had been running naked since he was a teenager and generally woke up each day around 4 a.m. to conceal his activity from his wife. The Blackman Township (Michigan) resident pleaded guilty to a charge of indecent exposure May 22 in Jackson County district court. Judge Joseph Filip also sentenced him Tuesday to 24 months probation and $1,500 in fines and costs. Rotta was arrested early April 4 after a caller reported seeing a naked man running in the southbound lane of U.S. Highway 127 in Blackman Township, north of Jackson and about 70 miles west of Detroit. In the police report, the responding officer wrote that he recalled several reports over the years of a naked man running in the area. The officer said he spotted Rotta by his shoe reflectors as he attempted to cross a road. The man was arrested following a foot chase. Rotta told police he didn't indulge his habit to disturb anyone or receive sexual gratification and generally confined his running to open fields and wooded areas away from roads. He wore reflective tape around his arms, ankles, waist and thighs to avoid being hit when he crossed roads, the police report said. Rotta reported running in the nude six miles a day every day, weather permitting. "That is the one wild, crazy thing that I do that makes me feel alive," police quoted him as saying. 30 days strikes with me as excessive - tell the guy to join a nudist club and run naked there - did you all know that running naked is a big time activity? It's a whole organized movement, That on the left above is a photo from the "Bare Buns 5K Classic" and I only see White butts - ha ha ha. In fact you can click here for a calendar of nude racing near you. I can't see this catching on with Black people ya'll - Black people don't run distance in the first place - add into that equation running distance naked? Oh hell no - not gonna happen. Would I do this? Hell I'm half-naked as it is...but would I do this? Well, this is New York City - and as the film noir classic said, "There are Eight Million Stories in the Naked City.....and if I do this, I will have one". Have a great day.

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Running into Blaxploitation

I raced yesterday and at the race was asked a question I am asked about every 3 months or so at New York Road Runners Races. That question? "How's your father and is he still running?". Yup - generally it's from someone aged between 50 - 70 years old - before or after a race - for the last 5 years. Since the early 80's I've been told I look like the guy in Miami Vice, the guy in Milli Vanilli, you take a light and curly black guy with green or hazel eyes and people think I'm him. Whatever. But within the "inside runner world of Central Park"? Old timers, etc. who've been doing it a while?....they think I'm that guy on the left. The funny thing is I know that guy on the left, we've met a couple of times, coincidentally dated first cousins way back in the day when he was at Columbia and I was at Dartmouth. That's director - writer Mario Van Peebles - perhaps you know him from the movie New Jack City, Posse, or some straight to DVD bombs he's dropped ha ha ha - Mario's a very cool guy - Here's the story - his father is Melvin Van Peebles, the writer director of the first Blaxploitation film ever made and the person credited for starting the whole genre with his film "Sweet Sweetback's Baadasssss Song". For those unaware, Blaxploitation is Shaft, Superfly, etc. those crazy Black movies from the 70's. Melvin Van Peebles, that's him on the right. Believe it or not the guy that created the whole Blaxploitation wave is a hardcore serious runner - has been for a long time too. Way back in '79 he clocked a 2:56 Boston Marathon - he's clocked lots of Marathons & has been running in Central Park for over 30 years. In context to running in Central Park he once said in an interview in Runner's World, "Well. . . the runners in Central Park had a code; they wouldn't speak to me the first times, but after they saw me there a number of times they'd all give me this runner's sign when they went past. They'd say "Hiyed". . . "Hiyed". . . . "Hiyed." And finally I worked it up so I could run all the way around the reservoir, and at the northwest corner I saw a black guy - the first black guy I'd seen running in the park - and I said, "Hiyed," and he said, "How'd you know my name? My name's Ed!" We both sat there howling. . . everybody else in the park had been assuming I - the only other black guy in the Park - was Ed! I've seen him but never met him - however even today in his late 70's he runs - his interview with Runner's World can be read here. It's generally runners that know Melvin Van Peebles that see me running, have met or are familiar with his son Mario - and assume I'm Mario - It's kind of like the "Hiyed" thing - and sometimes when asked "about my father" I simply just say, "oh he's fine - still running" ha ha ha. Have a terrific day everyone.

Today's l0K/6.2 Miler Race

Raced this morning with the NYRR, l0K in Central Park, gorgeous day, not too humid but warm – tough serious racing. I actually don’t mind that as it’s tough for everyone in a competitive context. Today was a full loop 6.2 miles of Central Park – I came out strong yet relaxed, not over excited – battled the hills smoothly at about l.5 miles into the race settled down and got into a meditative groove - I was able to maintain for that next for the relatively flat next 3 miles. I knew I was having a solid race on the final hill push at 4.5 miles in – got to mile 5 @ 33:00 with l.2 miles to go. I was the tail end of a pack of about 6 runners with about l/2 mile left in the race – at this juncture my competitive nature kicked in – I was looking at the 6 runners ahead of me, their stride – tried to pick & detect who had jets, a potential kick, who was running on fumes, in sum I sized up the field while we were striding, determined exactly how, if at all I could pick them all off just before the finish. I made my move – pushed up into a higher gear/faster stride about 800 meter to the finish – knew the 2 runners I picked off in this process & move, shocked them – knew they would try and challenge me back - not sure when - erased them out of my mind - considered them toast, done, and kept my focus on the next 4 runners ahead of me - with about 500 meters left – pushing it hard, just tried to set up my breathing and energy stores for a final 200 meter kick – that’s my zone ya’ll – I don’t’ have a distance runners body – I have a sprinters body – I am disadvantaged in this regard for middle distance race – until the race is compressed and condensed down to a sprint. Oh I love this part of a race, why? Then it’s my turn – I don’t care who the runner is, how great of a distance runner he is, when the race comes down to a sprint – very few runners can hang with these creaking 44 year old bones. In this race, at this point – 200 meters out – the race was down to a sprint to the finish - I basically just thought about all the training I’ve done, all the hill repeats, the running in the heat, the running in the rainstorms, I convinced myself all that was for this moment, here and now – it was "showtime" - I wanted this moment more than anyone one else - I believed that - and was determined to illustrate that in the race - I turned on the jets – may the best runner win. When competitive runners see another putting on their jets, challenging them – they answer with the same challenge - if they can - you expect that – Well one by one I over took these runners ahead of me – all of them – stunned them – with less than 20 feet left I got the last 2 runners and crossed the finish: 40:25 final time. 6:3l min/mile. I’ve ran faster – however this was the middle of July heat – I bested a lot of very good runners – all team racers - I was happy and satisfied, smiling from ear to ear at the finish as I crossed – very cool, I was sky high. A sub 40:00 would have been absolutely bananas, but this July racing is tough. I took l6th place in my age group, l04th over all out 3500+ runners - I was happy, happy, happy. How'd I do it? That woman above, All-American Superstar Chole Jarvis, who I've mentioned on this blog before. She's been repeatedly stressing the importance and benefits of hill repeats. She's a speed freak - she knows. I've been working the hill repeats ya'll - up and down - speed training. Racing in July is tough - but it's tough for everyone and I feel good about today - a confidence booster for sure for the Aug. 4th Half Marathon - today was a wonderful fulfilling affirming moment, but just a moment. That moment has passed, it was sweet, but it has passed. Whether you do well or or less than well - everything goes forward and so must I. I'll do about 6 miles tonight @ a 80%, l.5 of those miles will be hill repeats for sure. Can I go l:26:xx at the NYC Nike Half? Nothing is impossible and it all starts in believing in yourself that you can - I believe I can. Have a great day.

Running with a Rolling Massager

Did my short 4.5 Thursday morning - that's it for the next 48 hours leading up to this l0K race on Saturday morning - I figure 48 hours is sufficient time for all the little aches and pains to heal for a max performance on Saturday - but I sure wish I had a "Stick", I should have one, I am going to order one today. These things are amazing, work, and one of the best things a runner can get themselves - a must have item and I've got no excuse for not having one. I've used'em in various situations a dozen times or so - Most elites & professionals swear by them, travel with them, this little device is a runners best friend. The Stick is awesome. How it works? although we have all experienced “tender” spots, or “knots”, in our muscles, they’re not supposed to be there and are not found in normal muscle. The Stick allows you to target these “trigger spots”, remove excess lactic acid and reduce pain through self-massage. Simple enough. This process also aids in muscle recovery by eliminating tightness and therefore allowing blood, the body’s natural healing system, to flow properly. It can also be used to help “warm-up” your muscles prior to exercise. also very beneficial for endurance athletes because it allows for more pressure and a deeper massage. Those that have reviewed The Sprinter Stick both prior to, and after, training runs, In the 48 hours after each run, they consistently reported substantially less discomfort and that they were more refreshed in their subsequent workouts. It was also found to be better at treating muscle soreness than muscle/heat rubs (it is also ideal for long-distance runners and other endurance athletes. It was originally created for elite sprinters and therefore was made extremely rigid. However, this firmness is.e. - Icy Hot, BenGay) and traditional, self-massage. Also note The Q-10 Effect: Warm muscles perform better than cool muscles, Traditionally, athletes would have to do light exercise to raise muscle temperature and enhance enzyme activity, This came at the expense of energy stores that could lessen performance. I personally hate warming up for a race - I feel like I am using energy I'd prefer to devote to the race. The Stick allows an athlete to warm-up muscles without expending energy reserves. Also, Growth, Repair and Glycogen: Restricted blood flow to the muscles following exercise hinders muscle growth, muscle repair and glycogen repletion. Blood flow restrictions are due to generalized muscle tightness and barrier trigger points. The Stick relaxes a tight muscle to enhance muscle growth, repairs tissue and augments glycogen repletion following heavy exercise. There are lots of runners of all levels that use The Stick a few minutes before and after each run - I think I am going to become one of them. There's also a model called Tiger Tail Rolling Muscle Massager, that's it above on the right with the red handles. Have a great day.

Running with Buddha

I had a solid a.m. 4.5 milers, ran 4.5 last evening in the rain storm - very cool. Racing in 48 hours, more cool, I will go 4.5 this morning and may give my body 48 hours rest before this Saturday's l0K race. I am a big big believer that this running thing is mental, first and foremost & am always open & receptive to exploring new mental approaches to running & marathoning in quest of that little extra "edge". I've learned that man on the left, Sakyong Mipham Rinpoche, will lead a program called "Running With the Mind of Meditation" later this summer in Colorado. Boulder, CO is home to world-class athletes of all sorts, from Olympic gold medalist runners and cyclists to world champion triathletes to pioneering rock climbers. Sakyong Mipham Rinpoche is an avid marathon runner, there he is on the right posing with his New Balance running shoes. Sakyong Mipham Rinpoche, considered one of the world's leading teachers of meditation, is the East-West bridging author of "Turning the Mind Into an Ally" and "Ruling Your World." Sakyong Mipham, in September, will be elaborating on the connections between running and meditation at his second annual retreat. There here is below on the right clocking some miles and there again below on the left in the Toronto Marathon. Sakyong Mipham Rinpoche approaches his many activities with a rare focus and vast vision. In this way, the Sakyong has progressed to running excellence through systematic training and a sense of vision, much as he advises his students to approach spiritual practice. Despite his full-fledged commitment to teaching and writing, the Sakyong has been able to train much like a professional athlete in order to reach his goals, regularly running distances in excess of fifteen miles. The Sakyong’s training plan is rigorous, requiring discipline and knowledge. In this regard, he is assisted by a devoted team of experienced runners who advise him on his training, Rinpoche wants people to recognize the importance of taking care of the body as a basis for working with the mind. Rinpoche emphasizes that not everyone needs to be a marathoner—he simply aspires that people might lead healthy lives, not only to enjoy our own existence, but also to better work for the benefit of others. I've got respect for all runners and I don't know much about Buddhism other than the whole focus/discipline/mediation component in which it seems to be centered - a shared aspect for marathoning competitively and well. Based on scanning the Amazon reviews - looks like I can read these books without getting preached to and told I must visit Tibet- which I would actually like to do - but you know what I mean - these books don't seem like they're going to force me to drink the kool-aid, they seem to be geared to people of all religions and levels of meditation experience. Just sharing with you something I am going to check out in terms of reading materials and see if it can perhaps enhance my running game. 99% of the reading on any aspect of running is from the Western Anglo perspective & paradigm - this guy should be refreshingly different. On first blush these books might be the cornerstone foundation - theme of my NYC Marathon this year - we'll see. If you're interested in Meditation Teaching Videos, a person named, "Nandha" has contacted me and informed me they have a tremendous selection of videos covering all the many types and forms of meditation, just click on the link.
Have a great day everyone.

NYRR Gets Hallie & Toyota & $2 More

Had a great 4.5 a.m mile run in the heat at 80%, did 5 easy last night in Central Park - could not believe how many runners were out training, Tuesday nights are the biggest nights of the running classes, had to have seen over 700 or so runners over the course of my 40 minutes in the park. Was excited to learn the fastest runner on earth will be racing in NYC for the first time on Aug. 5, in the NYC Nike Half-Marathon, that's him on the right, Hallie Gebrselassie.
"I'm so happy to run my first half-marathon in the Big Apple next month. I'm sure I will like the race and the atmosphere," said nine-times world champion Gebrselassie, the 1996 and 2000 Olympic 10,000-metre gold medalist. Per - NEW YORK (Reuters) - Ethiopia's champion distance runner Haile Gebrselassie will make his New York racing debut in the NYC Half-Marathon on August 5, Gebrselassie, fresh off a double world record effort last month when he established world bests for the one-hour run and 20,000 metres on the track at the golden Spike Grand Prix in Ostrava, has set 22 world records in his career. The 34-year-old Ethiopian has won all seven of his previous 13.1-mile races, including a world-record time of 58 minutes, 55 seconds in 2006 in Tempe, Arizona, (photo below) that was later surpassed by Samuel Wanjiru of Kenya. More than 10,000 runners from around the world have entered the race, which will also have a women's field in what will serve as a tune-up for top international runners ahead of the world athletics championships August 25-September 2. Great. But I Also learned my running club is going to increase the fee for races by an additional $2 as of October. They've concocted some nonsensical excuse for this - strange as they just had an increase 4 months ago, which means the cost of a race will have gone from $11 to $17 over the span of 7 months or so. Note when you have 4,000 runners at a typical race, economies of scale prevail, and this non-profit would gross over $50,000 for a single race with the added higher fee payers. Now that same 4,000 runner race will gross over $80,000. This is just a regular weekend race ya'll. I'm guessing the NYRR will gross over $100 Million in '07. I like to race 30+ times a year, my cost of racing in entrance fees has just gone up by over 50% hence I will pay an extra $200 or so for a single year of racing. I know suburb races are $25+, but they don't have scale and reach, we do. Just strikes with me as being nickeled and dime'd by a very wealthy non-profit, it's the principle of it ya'll, and let me tell you some behind the scenes stuff I know very few runners are up on. Toyota has signed a three-year deal to become exclusive auto sponsor at both the ING New York City Marathon and the NYC Half Marathon presented by Nike. (NYSE:NKE) Financial terms were not disclosed. The company will feature its hybrid platform, including the Prius, Highlander SUV and Camry Hybrid, via regional TV and print, on- and off-course signage and operational usage such as transporting athletes and officials. On top of a monetary prize, both the men's and women's winner at the ING New York City Marathon will receive a Prius. The alliance will activate in support of the NYC Half Marathon presented by Nike on Aug. 5. The ING New York City Marathon will be held on Nov. 4. The car category is very important to the marathon, and signing Toyota is in line with our commitment to the environment and health," said Ann Hinegardner, svp-business development and marketing strategies at New York Road Runners. This all went down last week, I know what the number the deal is for - yes it's a multi-million dollar deal and no, you will not see this news and announcement on the NYRR website, they're not interested in you knowing. Why? Think about it - how do you justify nickel and dime'ing your members for another $2/race a week after you the "non-profit" cut a multi-million dollar deal with Toyota, the largest auto company on earth? Spin that. Truth is after landing this Toyota deal and Hallie, fees should have gone down - the NYRR, the non-profit that sure knows how to profit - but I digress, I'm not supposed to think and put on my business cap, I'm just supposed to run - which I will go do now, have a great day.

Knee Pain: It's Due To The Hip?

Never got my p.m. run in - way too busy - did not finish or stop working till 11pm - went out to a Bodega (Ghetto 7-11) for a Wine Cooler - it was hot out still - I love running in heat - sorry I missed that night run - heading out this morning for 9 miles. Read something that was new to me, now I read a lot about running however this is a first, reading that knee pain's first line of address in curing should be the hip? Check this out, A study from the University of Calgary's Running Injury Clinic: While most running injuries happen in the knees and lower legs, it turns out their root cause is almost always weak hip muscles. So runners should stop blaming faulty knees for causing them so much pain as they jog and start strengthening their hips. The surprising news come from an investigation by Reed Ferber (above in the photo), who runs the clinic and is a professor with the university's faculties of kinesiology and nursing. Ferber was stunned to discover that of 284 patients who visited his clinic complaining of leg pain over a period of seven months, 92 per cent had weak hip muscles. As part of each patient's consultation, he gave them a program to improve hip strength, along with other recommendations to speed their recovery. The results, say Ferber, were even more astonishing: 89 per cent of the patients reported a significant lessening of pain within four to six weeks. Hip-strengthening exercises helped everyone from senior citizens who take long walks to young runners who participate in races. While strong hips aren't a guarantee against future running injuries, Ferber says improving the strength in your hips is a great way to reduce the number and severity of lower-leg running injuries. Weak hip muscles fail to keep the lower leg aligned with the upper leg after each footfall, putting extra strain on the knees and lower-leg muscles, Ferber says. After thousands of impacts, this strain eventually leads to injuries in the knees and lower legs. This is the first time I've ever seen real numbers, data connected to theory. I've never heard of an initial first take on knee pain to be to implement a hip strengthening therapy / regime. It's usually ITB bands, then get new shoes, then insoles and if it persist consider orthotics, but addressing the hip as the first line of attack? That's thinking outside the box and something we should keep in mind. Have a great day.

Running into the Philharmonic

Sunday morning training was great - an intense 6 miles - however the evening training run? Total crash and burn - I literally ran down Lenox Ave. to Central Park - had ZERO energy - total slug - I stopped, turned around and walked the mile and a half home - I was spent. What happened? I gotta feeling the pitcher of Sangria, homemade tortilla chips, guacamole & salsa hours earlier isn't the best training diet. This morning though I made a splendid comeback with an intense 4.5 miler in the heat and humidity. Whether you're married, dating, or just friends with someone - one of the best times ever when you live in NYC is to enjoy Central Park - and not just to run in and through - now Black folks don't run distance - they're missing out - and they're also missing out on the Concert in the Parks series. I've gone to Concerts literally 9 blocks from Harlem - 50,000 people - and I might not see another Black person at the concert - go figure and it's FREE. No matter what burough you live in, today starts one great week to enjoy the NY Philharmonic FREE & Outdoors, check it out - Concerts in the Park. There's a concert tomorrow in Central Park however the Concert of the year is in 8 days with that woman below on the left. Sporting a big blond afro and a nose ring, soprano Measha Brueggergosman, this Canadian soprano is a breath of fresh air, I read where she said, " I got the nose ring to mark my 23rd birthday and it's part of me. And this big hair is mine; I stopped trying to do anything about it years ago!" She's also known to sing barefoot ya'll. She's making her debut with New York Philharmonic in Central Park on July 17. Ms. Brueggergosman will be playing it straight, singing the kind of repertoire — operatic arias by Weber, Massenet, and Catalani, with Sir Andrew Davis conducting — that has made her one of today's most sought-after recital and concert singers. Note her surname (a combination of her husband's Bruegger and her own Gosman). He (her husband) uses this surname too - I think that's vey cool. I have the worse last name in the world (Smith) and would never expect any woman to take it - heck I might take my futue wife's name to end the generic boredom I've lived with. Measha's accomplishments do not stop with her classical singing: she recently lost 155 pounds ("I promised myself I'd do this before I turned 30"), sings gospel and jazz, and has an ancillary career as a personality on Canadian television and radio, where her genuine, quirky persona makes her irresistible. "I don't do these things as some sort of statement," she says of her offbeat approach to the classics and to life, "but because it's so much harder to pretend to be somebody else!" I agree - just be who you are. Anyway there are few things better than getting a blanket & picnic basket together and plopping yourself with a friend on the lawn - some cold cold wine (or Sangria ha ha), good food - all on a Warm Summer's Night in Central Park - enjoying the concert - it's the best. If I don't line up a date - I'll probably train in the park and then plop myself on the grass afterward and enjoy Measha. Should be a treat. Have a great day.

Running Around in The Same Building

Fantastic training day again: two 6 mile sessions with focus @ 90% - and one flirting session with focus @ 100% with a woman in my building - everything went well yesterday - only one catch - it's just flirting, I am not going to break the NYC same building rule twice! you don't "date" where you live, it's high risk and kind of taboo. That's where I live on the left, Lenox Terrace, nearly 300 apartments. In a NY Times article it was said, “The thought of dating someone who lives in the same building is enough to send some singles not down the hall but screaming into the streets. It's so radical not even the women on ''Sex and the City'' have tried it. Because if the relationship ends badly, that will be the end of privacy in the building. There is no town smaller, or more gossip-ridden, than a New York high-rise. Love, apartment-building style, comes with its own anxieties: running into a love interest when you are with someone else, bumping into a potential date in the laundry room before you've had coffee or brushed your teeth, encountering someone attractive when you've just run out in a dirty T-shirt to pick up the paper. And there is that moment of horror when you realize that the person you are kissing actually lives across the hall -- and, no matter what happens, you are bound to see him or her again”. Yup - that's how it works ya'll - been there, done that. With a past same building lover - the elevator, the lobby, and at the mail boxes often the tension can be cut with a knife if some is upset....It’s amazing how people can one day be enamored & in love, then at a point later have one-way or two-way disgust - and yes in my building there is a woman that hates me – she lives one floor above me. Flashback - several years ago - I think my first dating once single again – lets call this woman "Miss Antebellum". Miss Antebellum is the world’s leading authority on Toni Morrison, Ph.D, brilliant in her field (Editor for a major book publisher). We went to a festive Brazilian samba club – dinner and dancing, etc. We small talked in the building for months - flirting, etc. - did not know each other really away from the building – her first question to me? “So Lance, what is your impression of the portrayal of the Black woman of the Antebellum South”? My first thought was, “is this a trick question”, "she does not date much", "it looks like her real hair, wonder when she lets it down". So I played a hard flirt card and said, “the only woman I’m thinking about in this moment is you”. Now this was a true answer – just incomplete – as I was thinking about how long its been since she had any sex – perhaps not since the antebellum period (with an opening question on a Saturday night at a Samba club like that). Well later that night Miss Antebellum let her hair down alright - I was Frederick Douglas, she Harriet Tubman and we took it underground and did a little bit of railroading of our own – being the free negroes we are. The next day @ 1pm in the afternoon – I am working on my computer and she IM'ed me (instant messengered me) – to tell me I left my runner's watch at her place – I replied in IM “okay – I’ll get it whenever, at the moment I am right in the middle of something" – and did not give it much thought and continued to work. 3-4 hours later I got a 4 page email (incredibly well written by the way - just lacking a fair foundation) from her wherein she construed that since I did not want to come to her apartment and get my watch right away – I must not have enjoyed the sex, on and on, and just like a Toni Morrison novel - epic themes unraveled from Miss Antebellum and nothing Beloved. She extrapolated so much from what I considered to be so little, I had just left her place at 8am - it was only 5 pm or so - women - you gottta give a guy atleast 10 - 12 hours before the obligatory return "oh that was wonderful call" from the guy that comes with introductory sex - no? so I stop my work & go to her apartment – see this emotional outpouring and explained to her I was just in the middle of work, focused and nothing more – what did I get in response, I basically opened Pandora's Box of "stuff", learned she was a love child, never knew her father, 2nd guy she's ever made love to, on and on and way more than I bargained for. This friendship immediately went South as Miss Antebellum revealed more of her cerebellum. The South may rise again,but nothing in my pants will, in relationship with her - I convinced her she was being unfair to me and herself – let her know for me this might well be like walking on eggshells and I could not be comfortable being me - suggested we just be friends. She hates me to this day. Initially I thought – okay, this will blow over - she’ll hate me for 6 months or so – she’ll meet a guy and move on – that’s what you hope when you do the “same building thing” and break things off - you want to see the other person move on – something about that’s relieving and allows civil co-existing - well it’s been about 5 years now and I’ve not yet seen her with a new guy – and with me – Miss Antebellum has waged one long civil war. This new woman, the Latina wherein I am about to break the rules once again - I'm just hoping on our first date she does not ask me "So Lance, what's your impression of the portrayal of 1898 Cuba in the Spanish-American War". Have a great day everyone.

Running & iPods

Very strong running on Friday - 4.5 am & 6 pm miles at 90% - can't wait to race in a week. Of course I read a lot about running and not all of it is good news. Not to bring anyone down - but just to alert you - let me talk about ipods & the like. I never run with earphones on - ever. I feel you're detracting from the running endeavor when you choose to not hear yourself and surroundings. I listen to everything - on the streets and in Central Park the woodpeckers in the morning, the birds, the squirrels rustling in the bush and myself - I will listen to my foot strike on the road surface and my own breathing. I take it all in. Lastly for safety reasons I would never "null" one of my senses - that's kind of crazy to me. There are accidents in Central Park every single week between a headphone wearing runner and a cyclist or rollerblader - they get pretty nasty too. I've had unleashed dogs run up at me (pre-alerted due to hearing the dog and the owner yelling) - Even on a dedicated running trail I would never divert my auditory awareness - crazy stuff happens all the time - weekly joggers are victimized in America in seemingly safe surroundings. Not to scare anyone but this morning I am reading about a Florida runner. A 32-year-old woman was hit by a train in Pompano Beach in an accident that resulted in both of her legs being severed below the knee. Cheryl Ann Risse of Pompano Beach was on her daily jog over the train tracks on her way to the Pompano Beach Air Park. As she crossed the train tracks in the 2100 block of North Dixie Highway, she tripped and fell, the Broward Sheriff's Office said. "She was listening to music on her iPod. She was unaware and didn't hear the train approaching,'' said Keyla Concepcion of BSO. [end] I read about runners being hit, maimed or killed wearing ipods all the time ya'll - all sorts of accidents happen. The craziest one was years ago when a women was hit and killed by a falling tree - she could not hear cracking of wood due to having on headphones. This was in '03, a woman was crushed to death when a 40-foot magnolia tree fell on her as she jogged in a residential neighborhood. No one knew Amber Farrell, 27, was struck by the tree until city workers saw her body as they were starting to remove the debris from the street, said Todd Hutchinson, a police spokesman. A state senator from Brooklyn, Carl Kruger says he wants to make it illegal to use an iPod or cell phone or blackberry while crossing the street and the New York State Senator is planning a ban on wearing ipods on NYC streets. This is geared for the streets - if you want to listen to your music or podcast or whatever - just be very very careful - even on dedicated running routes in parks. Have a wonderful day, I'm going out to clock some miles, it's 07-07-2007 ya'll - I don't buy lottery tickets but today - I think I will- anything can happen - you buy one too.

¡Ay, caramba!

Training is going superbly – 4.5 am miles, 6 pm miles all with dialed-in intensity - I am making gains – I can tell, can’t wait to race in 8 days to validate what I sense (improvement). I am confident I can improve on the 6:33/mile that I did in the 5 miler race a couple weeks ago, just not sure I can clock 6:26 – the sub 40:00 pace, but that is the goal. In December I clocked a 40:29 or 6:30 min/mile. A sub 40:00 would be fantastic - as would too a great date this weekend - I think I'm going to make that happen too. It's Friday - fun day - enough with the running - on with the dating - which I need to be doing ya'll - I am starting to wonder as a couple of woman have suggested, do I have a "Latina thing?" Maybe - dayum - who knew? Just wondering this because I've got a new neighbor - a gorgeous woman that happens to be a Latina - and wow - in introducing herself - she got my full attention - in that she seemingly did not mind shaking my hand though I was in a full sweat....I just finished a run, walked into my building's lobby and onto the elevator sweating - where she was and said hi, said she sees me running, etc. and as she left the elevator - turned and said her name and extended her hand out for me to shake - I was sweating up a storm from my run and said, "oh - my hand is very sweaty" and she shook it anyway - damn damn damn. That was sexy -I thought "you're welcoming my sweat in the palm of your hands"? ¡Ay, caramba! - by her accent I sense she's from Spain or the like - not the Caribbean or Mexico, etc. I don't know what her story is but I am going to find out - today. But it's Friday, fun day, and let me tell you about another Harlem woman who does want to run a marathon one day, so she has said to me - there on the left is one of the most unbelievable women in the world - my friend Nicole Rue who lives just around the corner from me. I’ve never cheated on a woman I was in a relationship with – not once – however chance encounters with Nicole? Every time our paths crossed I was in a committed relationship - and I wanted to cheat. I did not - but I wanted to - I have flashbacks of speaking with Nicole on the phone and her voice saying, “let’s go have a drink or something” - Have I been tempted to try and “spin the wheel” with Nicole – oh my god – it’s taken the discipline of a Marathon Runner to not succumb to this siren Nicole when I was in a relationship - Just look at her - she wasn't even trying - I just knew she was right around the corner and very single. For a man, just having knowledge of a single woman like this around the corner?.... believe me - it's on your mind. There are not too many 5-Alarm Fires but she is one - and you know what’s the sexiest thing about her? It’s not the body - the look – the physical - remember ya’ll, I’m into women that are smarter than me – the brainy ones.....right? This pinup model Nicole? She’ got Amherst cred & a Ph.D coming her way from U. of Michigan – I kid you not – Nicole is a genius ya’ll and her writing is the real turn on – her brain is more stunning than her body - she's phenomenal (and straight up silly funny too). You can learn all about her at her website here, and hear her jamming at her myspace site here, she emailed me about 6 months ago and I took in some of her more recent writings – a bit of the raw “Nicole” edge had softened I could tell – in an instant I speculated that she’s met a man and was in love – I told her exactly that – she said “very good Lance – you’re right”. Nicole's in love - good for her (Damn it) she and I have never been in “single status sync" that's the only reason I've never put a hard charge on her – she sent me a note last week – one of her other talents and passions is singing and she’s heading a hot new band called “BLACKSTONE”, a soul band, but rather than having a neo soul sound, they sound like an old soul greatest hits album. Nicole and her band has a show in NYC on Friday the 13th (scary!) of July at the CANAL ROOM, located at 205 West Broadway on the corner of Canal. She goes on at 10:30. pm. Having been in the music industry for a while I’m very supportive of Nicole in any way possible - just giving this Harlem jewel some bandwidth love & putting out the word –she's a dear friend - she's a Star - if you need validation on what I sense - check Nicole out. (and I wish I cheated ya'll, lol). You can also see Nicole on a show on TLC tonight at 10pm called “I’ve Got Nothing To Wear!” She's the guest & they help her become more fashionable. It’ll air again at 1am and 3pm tomorrow. Go have some Friday Summer Fun - I plan too - make it a great day.

Kids Running

I had a solid training day yesterday, 2 runs of 4.5 miles @ 90% - I cranked it up for serious intensity. I'm going to train for the next 8 days -rest the next, - then race on the next day, a Saturday - goal is to run 6:26/mile and go sub 40 Min. I saw some kids running and it prompted me to reflect on some recent things I've come across. Meet 2nd-grader 8 year old Zhang Huimin there on the left with her father, who is grooming her for the 2016 Olympics. She's been running since she was 4, adding distance each morning. By age 6, she could run 8 miles; at 7, she completed the Haikou marathon in 3 hours, 28 minutes and 45 seconds. Most recently, she finished China’s Xiamen International Marathon on March 31, with a time of 3 hours, 44 minutes and 51 seconds. Organizers waived the minimum age of 18 and allowed her father to bike beside her because “she is a special case,” said He Xi, vice director of the race. Ask any health expert about her training regimen, and the answers are similar. “The long-term consequence is that she is going to be injured, and her career is going to be short-lived,” said Dr. Kathy Weber, head of Women’s Sports Medicine at Rush University Medical Center in Chicago. Overtraining at such a young age can erode the cartilage in joints, delay menstruation, reduce bone density and cause a range of orthopedic problems, including stunted growth. At 42 pounds, Huimin is underweight, her father concedes, but she has never had a full check-up, so he does not know what toll her training has taken. Now let's take a trip over to India and see what the kids over there are up to, shall we? That on the right is Budhia Singh, a now 5 year old boy in Eastern India - in that photo he's 4 years old, he's been running since he was 3, he's known as the world's youngest marathon runner. Generally considered an athletic phenomenon, Budhia has participated in (and finished) races of up to 37 miles in 6:30:00 Budhia's ability to run has led to a certain amount of celebrity status and he has appeared in a number of commercials and Budhia's fame have allegedly lead to significant financial gains on the behalf of Mr. Biranchi Das, Budhia's coach. Controversy over the nature of these gains have led to accusations of exploitation against Mr. Das and an official inquiry by Indian child welfare officials was launched and a Government statement has ordered that he stop running. The announcement came after doctors found the boy had "high blood pressure and cardiological stress". My thoughts on this? Pretty simple, what countries are the biggest exploiters of "Child Labor"? China & India of course - hence I am not surprised one bit to see this exploitation of kids. Running is great for kids, even 5 year olds - however they're supposed to race for 25 yards, not miles. Running is fantastic for kids and if you have kids or friends with kids, turn them on to the New York Road Runner's Foundation, Kids Running or here to Running Kids. At these sites they can learn, connect with others, engaged in the running activity in a healthy way. Have a wonderful day.

4th of July

I had a very good training day Monday with 4.5 am miles and 6 pm miles at a 80% pace. The 4th of July for Black people is kind of weird, sort of like asking a Jewish person to buy into Christmas, or expecting a Turkey to celebrate Thanksgiving. I'm basically asked to buy into mythical idealism (Freedom, Independence, etc.). If we're going to be honest, the 4th is a celebration of Independence for White male land owners, that's about it. If you were a White Male with no land - you did not count, a White woman? - It was not until 1920 before you were relevant to the documents signed in 1776. I'm just keepin' it real ya'll. So we kind of just take the day - whatever - BBQ or chill out and keep it movin'. I've lived all over the world (not just vacationed) and there is no where else I prefer on a daily basis - however having said that, this Iraq BS is an unfortunate joke and I feel sorry for the families of the dead and maimed on both sides. So on this 4th of July on Harlem 26.2 I gotta recognize a fellow Harlem runner. I've never met this Harlem runner but I know lots of people that trained with him in the early 60's in Harlem. That Harlem runner is John Carlos.

The Black Power Salute is a noted civil rights protest. In that photo on the left there is Tommie Smith (center) and John Carlos (right) showing the Black Power Salute n the 1968 Summer Olumpics in Mexico City while Silver medalist Australian Peter Norman (left) wears an OPHR (Olympic Project for Human Rights) badge to show his support for the two Americans. Gotta love the solidarity that crosses race & country. After completing their 200m race in the '68 Olympic games, American athlete Smith, who won the race in a then world record time of 19.83 seconds, with Peter Norman second with a time of 20.06 seconds and American Carlos in third place with a time of 20.10 seconds, went to collect their medals at the podium. The two American athletes received their medals shoeless, but wearing black socks, to represent black poverty. Smith wore a black scarf around his neck to represent black pride and Carlos wore a string of beads, to commemorate black people who had been lynched. All three athletes wore OPHR (Olympic Project for Human Rights) badges, after Norman expressed sympathy with their ideals. Carlos had forgotten his black gloves, but Norman suggested that they share Smith's pair, with Smith wearing the right glove and Carlos the left. When the American National Anthem played, Smith and Carlos delivered the salute with heads bowed, a gesture which became front page news around the world. As they left the podium they were booed by the crowd. Smith later said "If I win, I am American, not a black American. But if I did something bad, then they would say I am a Negro. We are black and we are proud of being black. Black America will understand what we did tonight." My feeling on this? When you have the stage - that's the time to be significant - to be relevant to something grand - make a statement that's bigger than you and the moment you're in. That's what these 3 runners - crossing cultures - chose to do - you have to admire that and I am proud to have this historic moment directly connected to Harlem. Have a great day.

Running with Asthma

I had 2 decent 4.5 mile runs yesterday, I am cranking it up and running more aggressively in prep for this mid July race. That on the left is New Zealander Simonne Le Quesne, a woman who was diagnosed as asthmatic when she was seven (she's now 33). She was first hospitalised with the chronic condition on her 13th birthday, The next time was 10 years ago in France, then later that year in England, and two years later in Sydney. She has said growing up she found it embarrassing having to pull out her inhaler, with people thinking she was about to die. As she's got older managing her asthma has got easier, but she isn't afraid at times to push the boundaries. She didn't carry her inhaler with her during half marathon she ran last year and had an attack at the 12 mile mark. The course wasn't flat as she'd been lead to believe. After stopping she managed a jog/walk combination till 700 meters from the finish line, then ran. She said, ``There was no way I was going to have my finishing photograph taken of me walking.'' Le Quesne had asthma for a week afterwards and realized she shouldn't have run without her inhaler, but the experience proved how far she'd come in her ability to be athletic with asthma. She has decided to run New York City '07 as her first marathon, her training consists of five runs a week, the shortest 45 minutes (about 8km) and the longest two and a-half hours. She plans to build up to three and a-half hour runs. Le Quesne follows fellow New Zealander Arthur Lydiard's approach of time on the feet, which she says enables runners to learn to pace themselves better. She's also using the New York attempt to fundraise for New Zealand's Asthma and Respiratory Foundation. ``These guys were the ones who in high school, as part of their education programme, reminded me that anything is possible." She's right - note that woman on the right suffers from Asthma and she's the fastest-greatest woman Marathon runner today, the UK's Paula Radcliffe. Some might recall last April 8 with this blog entry I saluted New Zealand runners. The disease of asthma is an epidemic at crisis level here in Central Harlem right along the NYC Marathon route - 4 times the national average, 25% of the kids you see in Central Harlem (and the South Bronx) have asthma. There are numerous agencies, studies, programs, and initiatives centered around the issue of asthma here in Harlem - however I'm not sure these kids in Harlem have someone inspiring them to reaffirm that they too can have a full athletic life despite asthma like Simonne Le Quesne, a person with their disease coming all the way from New Zealand to their streets to run the NYC Marathon. I'm busy ya'll trying to build a company, find a wife, and go sub 3 - so I can't get take the ball and run with it forging possible alliances & synergies that can be derived here. I'm referring to all the Harlem-Columbia University Asthma agencies info-sharing with the New Zealand agencies, the two running clubs, the youth groups, the fund & awareness raising, etc. I just don't have the time - all I can do is put it out there, as I am. I will send a supportive email to Simonne Le Quesne and her running club the Manawatu Striders. I'll even contact the New Zealand Asthma agencies a try and network them with the NYC Asthma organizations. Suffice it to say Harlem 26.2 has love for anyone out to overcome a personal challenge I wish Simmone Le Quesne all the best in her first marathon. Make it a great day.

Salazar's Heart

I had a good running day on Sunday - 7 am miles, 4.5 pm miles - going to try for 6am and 6pm today - Sad to hear of the news about perhaps the greatest American Marathoner ever -he won the NYC Marathon 3 years in a row '80 - '82- Cuban born Alberto Salazar is hospitalized in Portland, Ore., in serious condition after collapsing Saturday while coaching distance runners at the Nike campus. Doctors are conducting additional tests to learn the cause of the 48-year-old runner's "heart event,"- he was awake and alert when he arrived at the hospital, and a stent was inserted to open an artery. This is basically all the news being released. I saw Salazar in the '06 NYC Marathon - he finished twelve minutes ahead of me accompanying Lance Armstrong. Salazar having a heart attack? Unbelievable. Running is associated with longevity and reduced CHD (Coronary Heart Disease) risk, even when that runner has other major risk factors (not so great diet) - but Fitness is also linked to surviving through a heart attack (and stroke). Salazar situation? I would be curious as to his diet - wonder if it was animal and trans fat loaded, which can clog arteries and I wonder if he was deficient in key antoxidants, which can lead to an inflammatory state, insulin resistance, and elevated blood pressure, thus damaging arterial walls. Wonder when he last had his blood & cholesterol checked - the trend in doing that is to pay as close attention to c-reactive protein levels in the blood as total cholesterol - plus magnesium supplements don't hurt and help maintain heart contraction and rhythm - in addition to helping move sugar out of the blood stream, into the muscle. This running stuff we do is serious ya'll - to achieve optimum or maximum performance - the physiology of it all. Runners tend to flip their diet one of two ways, we commonly gorge, which is associated with higher cholesterol levels, triglycerides, and body weight and or are overly strict with our diet - which can lead to deficiency in essential fatty acids (making cells more vulnerable), elevate blood pressure, and trigger heart rhythm disruptions. I have no idea about Salazar's heart attack but when a 48 year old epitome of health runner has a heart attack - I'm paying close attention - perhaps hereditary - perhaps not. Maybe all the years of marathoning at such a serious level contributed to a some type of CHD. In a new study sixty entrants from the 2004 and 2005 Boston Marathon were tested before and after the race. Each was given an echocardiogram to find abnormalities in heart rhythm and was checked for blood markers of cardiac problems — in particular for troponin, a protein found in cardiac muscle cells. If the heart is traumatized, troponin can show up in the blood. Its presence can determine whether there has been damage from a heart attack. The runners (41 men, 19 women) had normal cardiac function before the marathon, with no signs of troponin in their blood. Twenty minutes after finishing, 60 percent of the group had elevated troponin levels, and 40 percent had levels high enough to indicate the destruction of heart muscle cells. Most also had noticeable changes in heart rhythms. Those who had run less than 35 miles a week leading up to the race had the highest troponin levels and the most pronounced changes in heart rhythm. The findings, published in the Nov. 28 issue of Circulation, a journal of the American Heart Association were a surprise, and not least to the runners. None had reported chest pains or shortness of breath at the finish. Within days, the abnormalities disappeared. But something seemed to have happened in the race. “Their hearts appeared to have been stunned,” the study showed. We stress our bodies ya'll - that means we have to treat our bodies exceptionally well - diet wise & train our bodies to a minimal level (cross that 35 miles/week point). It's vital to condition ourselves for every race - especially the marathons. Hope Salazar comes through this well - be good to your heart. Make it a great day.

Washing Your Running Gear

Well I did not get to run Saturday however I at least got 8 hours of sleep - looks like nice running weather, I'm going out for a casual 9 miler, this Half-Marathon I'm in is a month away, time to stretch out the distance on a daily basis. But looks like I have to do some laundry first - bummer - I can generally go ten days + without having to do laundry (and that's running twice a day) - yup - I have at least 24 pairs of running shorts, perhaps 6 speed suits, 24 running singlet tanks - I have a lot of running gear. This is the one thing I splurge on - my gear - nothing but great technical fabrics (moisture transference, wicking, & breathability). Stuff like DuPont's CoolMax, Addidas Climalite, Hind's MircoLite, Nike DriFit, etc. I am assuming everybody is wearing technical running gear, please dump the cotton and wear real running gear - you deserve it. When you buy running gear stuff I've learned the hard way when you turn it over to your laundry place - or you yourself use standard products like Tide, etc. - you shorten the lifespan of the running gear - standard detergents degrade/destroy the technical properties designed in running gear - so its behooves you to wash your technical running gear with specialized detergents. Keep in mind I'm a running nerd and me and my brothren actually debate this kind of stuff (compare Sports Washing Detergents) - that's how I know all about it and if you don't - you should. A company called Atsko makes a detergent called Sports Wash (above right ) and Sensi Clean, they're the exact same product - marketed to hunters, mothers with babies, and lastly runners. So you can find this product in various appropriate sections of superstores like Walmart, etc. Another popular detergent used by runners is Penguin Sports-Wash (left above). Then there's WIN High Performance Sports Detergent (on the right) that you can buy at Amazon that's actually the official licensed detergent of the US Olympic team, noted for removing all odors that get embedded in sports clothing. This is how I stay fresh & clean :) - Have a great day.