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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