Elite Runner Lost & Confused

I did end up doing a bit of running Tuesday - just to stay loose & on point - 2 miles w/speed @ 6:20 pace in racing flats. This gives me 19 miles - I will do a 3 miler this morning as well, rest all day Thur & Fri and rock a 6:30 min/mile 2 miler on Saturday - that's the rest of my training till the big race. Now I am getting into a whole mental zone to be better than I ever have on Sunday. I read a lot about elite runners and I was stunned and shocked to read the Q & A of a teleconference that took place on Tuesday with the NYRR & that man on the right, Khalid Khannouchi. That's him posing just before the London Marathon - Years past in the Fall @ Chicago he set the World Record in the Marathon, in fact he has 2 of the top 5 fastest times ever ran in the Marathon world wide. Born in Morocco, he's now an American living in Long Island, NY and you'll see him around the New York scene - there he is below in the NYRR's Health Kidney 10K in Central Park. Tuesday in the teleconference with this man, the American Record holder Khalid Khannouchi - in preparation of the US Olympic Trials on Saturday...went like this: .Q: How is your fitness entering Saturday's race? KK: I feel great. I've been training hard the past two months. Q: Khalid, how close are you to your 2:06, 2:07 form? KK: I really don't know how in shape I am right now because I haven't performed well in my races. But I feel good about the home-court advantage, I live in New York, and I'll try to do the best I can. A runner of this level knows how in shape they are. Furthermore he has no "home court advantage". (1) Meb Keflezighi is in the race and he was the runner-up finish (2nd plce) in the ING New York City Marathon in 2004, he races & trains in Central Park all the time, he loves racing in Central Park, and Dathan Ritzenhein is in the race too, he set the course record in the Central Park look of 28:08. Khalid's awesome, but he's not as distinguishing in New York City - as his competitors - in sum he has no "home court advantage" - there is no way he does not know that. When I see an elite runner grasping at straws (that are not even there) - that ain't good! Q: How do you see the race Saturday playing out? KK: It's very difficult to talk about that. The marathon is always unpredictable. Right now, to be honest, I don't have a tactic that I'm going to use for the race. I assume there will be a slow first half, but that's not something for sure. This is not like a city marathon where you need to win. A lot of guys here, we want to make the team. If you ask me if I want to work hard and win or to make the team, I want to make it easy for myself and try to make the top 3. We know we are improving and we can take the U.S. marathon into another level. WTF? First he floats the notion of a "home court advantage" (his words) - he lives in NY, blah blah blah yet doesn't have a tactic (for this home court of his?) (1) It's a mistake for him to "assume", (2) He wants to make it "easy for himself and place - not win". He's not mentally framed and intent on winning. Q: Do you still have the drive to put in the training and hurt? KK: Not as much as it was before. To be honest, we still have the drive. This is still a dream for me. Meb is an inspiration to bring home the Silver Medal Rome Athens (Olympics). I am honored to be in the same room as him. For me it's a dream to represent my country and do the same. I've worked as hard as I can. I did the best I can and I feel I can do as well as everybody else. This is unbelievable - he's basically already writing his obituary - he's lost already - he's honored to just be in the same room (at the press teleconference) with Meb Meb Keflezighi ? WTF? You're Khalid Khannouchi, Meb is supposed to say that about you, not the other way around. This guy needs to snap out of it. Look, I don't expect him to show his cards, speak to his strategy, expose his plan - but these answers above? Oh hell no, I don't even want to read anymore of this because this low to no expectation former world record holder's ass backward psychology might rub off on me! F that! Example, "I can do as well as everybody else". This is crazy y'all - he's done, defeated - he's the former World Record Holder and here he is defining himself as able to hang with these other runners? The other runner's are supposed to damn near pee their pants that they are in the race with him for crissakes! What do I want to see in a runner pre race? Certainty! I want to know that runner has visioned everything , their personal victory - it's rehersed, etc. I don't care if your goal is sub 5 Hours or sub 4 hours, when you hit your goal you're a Champion. This is not a Champion. A guy like this is supposed to finish in the top 3 with relatively little problem - I predict he will not finish in the top 3, he will not make the Olympic team. Me? Me? I completely see me running down 59th St. @ 3:00, I not only see that, I hear the announcer speakers at the finish - I've got about a half-mile more to go and clock it at a 6:40 pace rocking a 3:03:20 or so. It's played out in my mind for weeks now. This is how I roll. Tomorrow is the opening of the NYC Marathon Expo - Woo Hoo - Lotta fun - If you live in NYC - make your way down to the Javitz Center - it's free! Total Olympic Village feel on the first day - ya know all the foreigner "front" on the first day - everybody's wearing a Marathon Jacket from Tokyo or Helsinki, etc. - it's a whole international thing and a blast! Have a great day & vision your victory !

Running into My Mother and Tiffany & Co.

No running on Monday, I will likely not run today - I've strictly been stretching & carb depleting: 4 days + hours before SHOWTIME! Weather Report to date per NOAA: A chance of showers. Mostly cloudy, with a high near 55. Chance of precipitation is 30% *PERFECT! I got a lovely surprise yesterday, my Mother called me and it went like this, "Hi Dear, I'm in New York, I know you're busy but we should do lunch". I have a strange ass relationship with my Mother y'all - I had not seen her in quite a while and for her to call me and say, "Honey I'm in New York @ such and such hotel, we should do lunch".....WTF? My Mother's never read this blog site. When I refer to my Mother on this site, it's likely I am referring to my Step-Mother who I actually have a closer relationship with. I'm a product of one of these weird-ass California of the 70's upbringing / divorced parents deals. This call and suggested rendezvous wast just way too casual and nonchalant to be normal for a mother-son thing when she lives in both Mississippi & California and I live in NYC. Whatever, it is what it is y'all. I stopped everything and cleared my schedule to go see my Mother at the Time Warner Center & had lunch - Gayle King's there and my Mom being your classic tourist & Oprah fan is entirely distracted from me and needing to call her girlfriends to talk Gayle King describing her down head to toe. So I played second fiddle to the cruise she just got back from that ported in NYC (her reason to be here) and Gayle King. While my Mother is talking to her girlfriends on the phone like a total tourist....I'm just silently gazing at her thinking how I am half her, she brought me into this world, and how in the hell did we come to "this"? Such is life, I've made it this far with this disconnect - I'm too damn old to stress off it - I bid my Mother a loving farewell and safe flight home and stood in the Time Warner Center - analyzing what just happened and what that was all about - I stood there just gazing at that view downward on Columbus Circle and 59th St, that exact view above. I am going to be at the opposite end of that block running to that fountain on Marathon Day - I just stood and visioned how enriching and rewarding the experience will be. I wonder if a therapist would say I was projecting and wishing my mother would look forward to and view just spending time with me in a similar way - just a thought. Back to the marathon and view - I will make that turn right into Central Park - ascending to a never before realized plateau, a PR. I believe that. I left the Time Warner Center and walked straight down 59th street soaking up this incredible City to the complete opposite end - across town to 5th Ave. and looked back. That's what the view is like on the left - that's what you look at and see on the final leg of the NYC Marathon before re-entering Central Park to the finish. I imagined the whole moment - and so while I was on 5th Ave. still very much puzzled over that whole brief interaction with my Mother - I walked down two blocks to 57th Street & 5th to THE store. The store a man goes to who is out of his f'#@%'ing mind. That's right y'all. A man only goes to Tiffany's y'all if he's either out of his f'#@%'ing mind, or someone is f'#@%'ing his brains out. That's it and either way rational thinking is obviously impaired...and don't assume the latter, you see this therapy-meritorious relationship I have with my Mother. So there I was shopping - in Tiffany's - damn, marathoners from all over the world are already trickling in town, the dollar is very cheap for foreigners and I would guess 80% of the people yesterday in Tiffany's were foreigners & some indeed marathoners. I was wearing jeans & an urban cowboy boot - the other shoppers were in jeans and running shoes. In general speaking with the sales woman - once she learned I too was a marathon runner - she wanted to show me a unique Tiffany pendant - and pulled out that which you see above. Wow, look at that - Running has permeated Tiffany's....and I did some buying....and though appropriate for the moment - that's not what I bought. Have a fantastic day!

Running into a Challenge & a Weasel

I'm resting today, Monday - not going to go 25 miles this final week and I've already clocked 17 between Sat & Sun. The NYRR have shown me some love and allowed me to start in the local competitive runners corral! Whoo Hoo! Speaking of competitive runners - I saw Sunday's Metro Health Grand Rapids Michigan Marathon was won by that guy, Chuck Engle - a well known runner in competitive running circles. Just look at him, he's such a man, handsomely posing with pride as the victor! Viva La Chuck Engle! As reported Chuck commented on how he spoke to himself in the race, he said, "I said, 'Alright God, the rest of the race is on you," said Chuck, 36. "I said, 'You know what God? I'm on your wings right now. You carry me through.' "And he just carried me through the last six miles. I prayed the whole time. I didn't feel a thing. I was just floating." Chuck won in a course record time of 2 hours, 31 minutes, 50 seconds. Chuck Engle has run marathons since 2000, and he entered 52 last year, and Sunday's was his 19th of 2007. Want an "inside look" of competitive running world? The real sh*t? Many consider Chuck Engle part "Jimmy Swaggart / James Bakker" - and disingenuous in how he evokes the word of God, and in sum a self-promoting weasel (and I hear weasels resent that!) Read Why On MarathonGuide.com: "Chuck Engle, Chuck Engle, Chuck Engle. Blah, blah, blah. Engle strives to win all the little local marathons he can. In no other terms, Engle is a road whore. All the while, he claims he just wants people to "not give up" on themselves. Well that is warm and fuzzy in my belly Mr. Engle. On a serious note though, you must be kidding. Now I don't know what life Mr. Engle has. Heck, I don't really care. Sounds like he has some sponsors who shell out some cash to send him all over creation. I do know that I would be more impressed if he chose to represent one of the many charities out there. You could then use your story to hide your ego problem and actually inspire people. I would certainly have more respect of him as a runner if he ran a bigger race such as Disney, Rock n Roll AZ, Houston, Miami Tropic, Mercedes, Austin, Little Rock, L.A., or even Shamrock. Of course, your little ego might take a hit when the "elite" runners show up and steal the thunder. For those of you saying to yourself, this guy runs some pretty good times, you are right. Engle does run good times, but as a former three time All-American, he could probably make the trials in the marathon. If my math serves me right, Engle has run 12 marathons that feature a whopping average of 221 runners. The average finisher behind him runs a time of 2:55:30. Good for you Chuck! Beating people clearly inferior to your ability. Next up for Engle is the famed Whidbey Island Marathon. According to last years results, there were 220 finishers and the next person behind Engle ran 3:03+. Just have to hope that that one good local runner doesn't show up, otherwise you'll have to hope for the humble pie at the post race party", funny stuff, click to read. It's all 100% true, just took a look at the marathons he's raced this year, Columbus, Akron, Rochester, Air Force, Patriots Day, Erie, Heart of America, Tupelo, Hatfield-McCoy, Sunburst, Cleveland, Last Chance for Boston. There are over a couple of dozen decently competitive races for a runner like him and he's avoided them all, it's that simple. He's not running NYC next week, or Philadelphia 2 weeks later, but the week in betweeen? He's scheduled to run the Harrisburg Marathon, why? his 2:45 last year got him 3rd place and a medal. You see real competition and "heat" is going to be at NYC & Philadelphia. His ego can't take not winning so he is not one to race against people of his level or better, that's really how pathetic of a figure he is as a man, and this is a "man" thing - a personal "big dick" thing, you don't see women doing similar things, cherry picking the entire country looking for the easy win and thin shallow pool. I've never even heard of some of the marathons this guy runs, like the "Paavo Nurmi Marathon?, the Harpeth Hills Flying Monkey Marathon? WTF? These are the real names of some of the obscure stuff he searches for, he clearly targets low hanging fruit, easy pickings, etc. So let's review, Chuck Engle is able to speak to God & be carried on God's wings in obscure random marathons. Yesterday Chuck could have ran in the Marine Corps Marathon in Washington DC and surely God's wings are able to reach Washington DC, no? But wait a minute....that would have meant facing competition, the winning time was 2:22 (and these are White guys - the Marine Corps Marathon does not have significant prize money hence the Kenyans and Ethiopians don't even bother to show up for the race - Chuck Engle damn sure does not want to be in a race against Africans - lol). Chuck criss-crosses the USA searching for the lesser challenge - and that yesterday was in Michigan. I thank God she's never made me a Chuck Engle. Folks, always always take the challenging path. I have more respect for these people on the left of MARATHON CHALLENGE: six months ago, a team of rookies stepped to the starting line of the Boston Marathon. As members of Team NOVA, they were part of an experiment: a test to see what it takes to mold a batch of non-runners into a team of marathoners. Tune in Tuesdsay, October 30, Click to find a local listing. find out how this diverse group of hopeful novices transformed physically and mentally to meet the challenge. Have a great day!

3 Carb Depletion & Loading Plans for the New York City Marathon

I ran 7 miles today, Sunday morning, Big race is 7 days away - I saw that guy on the left, Marilson Gomes dos Santos, winner of last year's marthon - at about 8am in the Harlem hills - Chilly - he had on black warm ups head to toe with a knit cap on. I have never actually seen him before - I wasn't too surprised by him - but he's a great story in that he was a last minute entry last year showing up 2 days before the race - this morning though he's in Central Park training. If you want to see some SuperStars, be in Central Park Harlem Hills tomorrow between 8am - 11am - you'll see'em. Yesterday I started my whole Marathon week dietary regime only consuming fish & carbo light vegetables - I am going to "deplete" for 5 days & load for 3 - yet show up on race day at the start with a near-empty stomach - how I like to race - yet Carb'ed Up to the Extreme! Carbo-loading was developed by a Swedish physiologist named Gunvar Ahlborg after he discovered a positive relationship between the amount of glycogen (carbs stored in the muscles and liver) in the body and endurance performance. Ahlborg then discovered that the muscles and liver are able to store above-normal amounts of glycogen when high levels of carbohydrate consumption are preceded by severe glycogen depletion. The most obvious way to deplete the muscles of glycogen is to eat extremely small amounts of carbohydrate. A second way is to engage in exhaustive exercise. The Ahlborg method: Ahlborg came up with a seven-day carbo-loading plan in which an exhaustive bout of exercise was followed by three or four days of extremely low carbohydrate intake (10 percent of total calories) and then three or four days of extremely high carbohydrate intake (90 percent of total calories). Athletes who used this protocol in an experiment were able to nearly double their glycogen stores and exhibited significantly greater endurance in exercise lasting longer than 90 minutes. After these results were published, endurance athletes across the globe began to use Ahlborg's carbo-loading plan prior to events anticipated to last 90 minutes or longer. While it worked admirably, it had its share of drawbacks. First of all, many athletes weren't keen on performing an exhaustive workout just a week before a big race, as the plan required. Second, maintaining a 10 percent carbohydrate diet for three or four days carried some nasty consequences including lethargy, cravings, irritability, lack of concentration and increased susceptibility to illness. Many runners and other athletes found it just wasn't worth it.

The no-depletion method: later research showed that you can increase glycogen storage significantly without first depleting it. A newer carbo-loading protocol based on this research calls for athletes to eat a normal diet of 55 to 60 percent carbohydrate until three days before racing, and then switch to a 70 percent carbohydrate diet for the final three days, plus race morning. As for exercise, this tamer carbo-loading method suggests one last longer workout (but not an exhaustive workout) done a week from race day followed by increasingly shorter workouts throughout race week. It's simple, it's non-excruciating, and it works. Admittedly, some scientists and athletes still swear that the Ahlborg protocol is more effective, but if it is, the difference is slight and probably not worth the suffering and inherent risks. Note that you should increase your carbohydrate intake not by increasing your total caloric intake, but rather by reducing fat and protein intake in an amount that equals or slightly exceeds the amount of carbohydrate you add. Combining less training with more total calories could result in last-minute weight gain that will only slow you down. Be aware, too, that for every gram of carbohydrate the body stores, it also stores 3 to 5 grams of water, which leads many athletes to feel bloated by the end of a three-day loading period. The water weight will be long gone by the time you finish your race, however.

The Western Australia method: The newest and perhaps the best of all the carbo-loading strategies was devised in 2002 by scientists at the University of Western Australia. It combines depletion and loading and condenses them into a one-day time frame. The creators of this innovative protocol recognized that a single, short workout performed at extremely high intensity creates a powerful demand for glycogen storage in both the slow-twitch and fast-twitch fibers of the muscles. They hypothesized that following such a workout with heavy carbohydrate intake could result in a high level of glycogen supercompensation without a lot of fuss. In an experiment, the researchers asked athletes to perform a short-duration, high-intensity workout consisting of two and a half minutes at 130 percent of VO2max (about one-mile race pace) followed by a 30-second sprint. During the next 24 hours, the athletes consumed 12 grams of carbohydrate per kilogram of lean muscle mass. This resulted in a 90-percent increase in muscle glycogen storage. Runners have cause to be very pleased by these findings. Doing just a few minutes of high-intensity exercise the day before a competition will not sabotage tomorrow's performance, yet it will suffice to stimulate the desirable carbohydrate "sponging" effect that was sought in the original Ahlborg protocol. This allows the athlete to maintain a normal diet right up until the day before competition and then load in the final 24 hours. The Western Australia carbo-loading strategy works best if preceded by a proper taper -- that is, by several days of reduced training whose purpose is to render your body rested, regenerated, and race-ready. In fact, several days of reduced training combined with your normal diet will substantially increase your glycogen storage level even before the final day's workout and carbohydrate binge. When you exercise vigorously almost every day, your body never gets a chance to fully replenish its glycogen stores before the next workout reduces them again. Only after 48 hours of very light training or complete rest are your glycogen levels fully compensated. Then the Western Australia carbo-loading regimen can be used to achieve glycogen supercompensation.

Thursday, Friday, & Saturday before Sunday's Marathon I will drink Protein shakes and only eat Complex Carbs with concentration on Legumes like in that image above - nothing else. Below is a listing of Complex Carbs and I've highlighted what my diet will comprise. Note I will not be eating any Pasta (most of which is simple carbs).

Spinach	Whole Barley	Grapefruit
Turnip Greens	Buckwheat	Apples
Lettuce	Buckwheat bread	Prunes
Water Cress	Oat bran bread	Apricots, Dried
Zucchini	Oatmeal	Pears
Asparagus	Oat bran cereal	Plums
Artichokes	Museli	Strawberries
Okra	Wild rice	Oranges
Cabbage	Brown rice	Yams
Celery	Multi-grain bread	Carrots
Cucumbers	Whole meal spelt bread	Potatoes
Dill Pickles	Pinto beans	Soybeans
Radishes	Yogurt, low fat	Lentils
Broccoli	Skim milk	Garbanzo beans
Brussels Sprouts		Kidney beans
Eggplant		Lentils
Onions		Split peas
Tomatoes		Soy milk
Cauliflower		Navy beans

If you're running in the NYC Marathon you would do well to adopt a Carbo depletion and loading regime! Good luck & have a great day!

Running in Rain Soaked Shoes

Got up this morning listening to the rain outside, lovely. The show must go on! I went out in my Asics Nimbus shoes, shorts, & a running visor - that's it, no top/singlet/tank - I was 80-90% naked as I ran in the rain - 10 miles! Why? It was 63F with 90%+ humidity, that's why. This was a trial balloon should it rain just like it was today on Marathon Day, 7 days + some hours from now....if the weather is the same I'll race damn near naked in the rain. This time of year you can see anybody in Central Park......I saw the Sex in the City chick Cynthia Nixon this past week...trying to jog...(she was walking actually in jogging gear).....did not even bother to mention it here - the celebrities do nothing for me...but the runners do and guess who I saw this morning.... Jelena Prokopcuka! in the Harlem Hills at about 9am That's her above - she's won the NYC Marathon the last 2 years - she was looking pretty runner fly too! It's too bad it's raining - I could not believe how few people there were training in Central Park this morning - not empty but about 10% of what you would see in past years on the Saturday this close to the race. Still if you go in Central Park between 8am - 11 am any of the next 6 days....you will see elite runners climatizing at the same time (hour) of the race next weekend (be they in the US Olympic Trials or NYC Marathon). Okay, commenter JohnnyGo asked me a question, "what if it rains on marathon day?" - as is the forecast of the moment. That changes everything for me. In the rain you need a runner's cap, or better yet "Visor". A runner's cap should incorporate a ventilation design so the cap does not retain heat from your head - not all do this well. This is why a runner's visor is better - like that woman on the left - allowing your head to full exposure for cooling while the visor keeps rain off your brow - and allows you to look forward without squinting through the droplets on your face. It's not only sun but rain too can be fatiguing on your face - the squinting & facial muscle tension is draining over time. Note that photo below. Should it be wet on race day, take plastic grocery bags and wrap your feet/shoes in them only removing them at the final moments before the race starts. This is too keep your feet dry up to the start of the race - the many hours you have to lounge around, etc. in Staten Island, etc before the race. Tie a knot, tape them, whatever, but keep'em dry before the start. You'll of course also want a very light plastic jackets like in that photo above - you'll see lots of people wearing Hefty Trash bags to insulate and stay dry right up to the start of the race. Want a great tip? Place an extra pair socks in a small sandwich plastic bag and pack it on yourself somewhere - you can safety pin it you your waist on the inside band of your running shorts - when you get over the 59th St. bridge - spend 30 seconds changing your socks - you'll more than make it up with a fresh pair dry pair of socks on mid-race. If you've got a supporter - preplan/prep ahead of time with that person to have a fresh singlet or socks or even shoes for you mid race somewhere - these are the little things that rejuvenate your race while your in it when it's tough conditions (the elements). A wet shoe cannot stabilize the foot as well as a dry one. In addition, wet shoes cannot absorb shock as effectively and will tend to overcompress. I read where a guy brought a pair of size 10 shoes to his office, dry they were 9.7 oz. on his office digital postage scale. He soaked it under running water (didn't submerge it) and then dried it a bit so it wasn't dripping - it was 12.8 oz. Note your socks will absorb and take on a lot of extra weight in water if it rains - and if it does your shoes will feel significantly heavier than when you trained - because they are, perhaps each 6 oz. heavier in water weight (shoe & sock carrying this extra weight in water). The weight of water absorbed in shoes is so serious I have friends who take their brand new shoes to hardware stores and have'em drill holes through the soles, perhaps 9 - 10 pencil sized holes right through the soles so the shoe can drain water better - they say this has not compromised the integrity of the sole's structure either. I don't wear socks and even today my shoes/feet felt heavy with the weight of water absorbed in them between my run last night and this morning - and shoes take days to dry out. That water your shoes absorb at any point will stay there during the whole race! Rain won't change my course strategy - only my need to wear a visor, go shirtless, and go with a non-water absorbing shoe. This is why for me, if rain is on the forecast - I am going to wear a new pair of Nike May Fly 4.8 oz racing flats - those ugly yellow shoes on the right. The shoe is basically made of tyvek on the upper/top, and a pad to strike with - I've ran a half in this shoe - in the rain - absorbs very little water - there's no where for the water to be absorbed really. These shoes are designed and made to last a total of 60 miles - that's it - then they basically fall apart - I am not kidding, that's what the do. This is basically a slick disposable shoe made for a couple of races - that's it. The shoe offers no support of any kind and you have to be very strong to wear this shoe for 26.2, but I think I can do it - have a great day!

Running into Rain on Marathon Day

The Weather Channel's 10 day forecast - for Nov. 4, NYC Marathon Day, Nov. 4 - SHOWERS! Click it & check yourself. They're calling for a 60% chance of rain. That's why I ran in the rain tonight y'all - pushed 7.5 miles giving me 60 Miles this week, 2 weeks before the NYC Marathon - that's what I have tapered down to. For example - this weekend it's raining this Friday night and scheduled to rain all day on Saturday. If it all bears out - I'm ready - bring it on - the rain - whatever. I just want the dam race to start at this point. I just need to play my cards just right for 8 more days and show up on race day healthy and ready to roar. This rain forecast though does affect everything from my running attire to my shoe selection. Damn, might it actually rain on Marathon Day?

Running into a Double Latte

Thursday limited my running to 1 evening session, 3 flat miles & hill repeats (2 miles of up & 2 miles of down) cumulatively 4 miles - total 7 miles - bringing my weekly total to 52.5 miles - hence my training was tapered to a bit over 50% 2 weeks before the NYC Marathon as tonight I will probably go out for another 8 miles bringing my total for the week just over 60 miles. I have to now decide how to train this final week, any thoughts? That's the Gel I've been training with this past month, the PowerBar Double Latte - as I read in an article written by Mark Jenkins, a physician at Rice University, ingestion of caffeine causes an increase in blood pressure, pulse rate and stomach acid production, fat stores are broken down and fatty acids are released into the blood stream. This is key because as glycogen, the principal fuel for muscles, depletes in the late stages of long races, exhaustion occurs — and that's when the body reaches for a secondary fuel, fat. Jenkins' article states that as long as there is still glycogen available, working muscles can utilize fat. Caffeine, Jenkins states, mobilizes fat stores and encourages working muscles to use fat as a fuel. This delays the depletion of muscle glycogen and allows for a prolongation of exercise. However, Jenkins contends it's best to get caffeine into the system early. “The critical time period in glycogen sparing appears to occur during the first 15 minutes of exercise, where caffeine has been shown to decrease glycogen utilization by as much as 50 percent,” he writes. Glycogen saved at the beginning is thus available during the later stages of exercise. Although the exact method by which caffeine does this is still unclear, caffeine caused sparing in all of the human studies where muscle glycogen levels were measured. “The effect on performance, which was observed in most experimental studies, was that subjects were able to exercise longer until exhaustion occurred.” That's why & in the NYC Marathon I'll be consuming 4 Gels during the race, 1 every 6 miles or 40 Min. That is a Chevron Houston Marathon racing chip for this Marathon that sold out in record time this year. Now, dozens of people who are registered are scalping their reservations for as much as $500. Marathon officials are appalled. "Scalpers are holding distance runners hostage," says Steven Karpas, director of marketing and race development for the Chevron Houston Marathon. In last year's race runners complained bitterly because there was no legitimate way to enter the fray after registration closed, even though it was common knowledge that 10 percent of the paid participants would be no-shows on race day. Inevitably, Karpas explains, there are training injuries, work problems, family problems. This year, the marathon Web site offers a place for runners who want to cancel and latecomers who want to race find each other. All that's involved is a $40 transfer fee. Who pays the transfer fee, the original entrance fee and perhaps some sweetener is up to the buyer and the seller, Karpas says — to a point. Race officials have ruled that anything beyond $200 for entrance to the marathon and $140 for the half-marathon is price gouging. Offenders, if caught, will be barred from the race and race events in 2009. "If we catch anybody cheating," Karpas says, "they are banned from the race for life. And it does happen." Why doesn't the NYC Marathon have a similar transfer / registration bib process - system to serve the person that for whatever reason cannot be in the race? Is it realistic to expect a person to accept the loss of the reg. cost (approx $100) knowing there's a demand for that potential loss (bib)? The result? I just checked Craigslist, here's a person asking $600 for their race bib, This runner has a first corral bib # of M300-something he projects and wants $500 (he must of ran a 2:45 or so qualifying marathon to be able to project that). Welcome to the "after-market" for NYC Race Bibs. If a circumstance prevents you from being able to race - you don't go to Craigslist, you call the Ritz Carlton (top 4 or 5 hotels) and tell'em what you have and the price is $1K. It will sell swiftly - have a great day!

"OM"....Running into a Mantra, a Must!

Wednesday night I ran 3 flat road miles & 2 miles of hill repeats (actually 2 up, 2 down) 7 total bringing me to 45.5 miles for the week. Yesterdays run came with 48 hours of non-running - wow - some of the aches and pains I felt were creeping in were gone. I was on the verge of overtraining - still feel a bit tired - but I think I am going to be fine - it's possible I've pushed it to the edge just right :) Okay y'all - 9 days and some hours away from the NYC Marathon. This is starting to get very serious for me. That on the left and right is the "Om/Aum Symbol for Mantra". For those that don't know - I am hardcore into sports psychology and you are out of your mind crazy to enter a marathon (or any race) sans a personal mantra. "The purpose of having a mantra is to evoke a certain feeling or sensation that will pull you along," says Gloria Balague, Ph.D., a sports psychologist who has consulted with USA Track & Field athletes. "The words have to be right to draw the right response from inside of you. The wrong words will have no emotional echo, no emotional resonance. Self-awareness is an important psychological skill. You have to know what works best for you." Runner's World has an article on it called, "Self Talk". Some Mantras used by superstars? MEB KEFLEZIGHI, silver medalist in the Athens Olympic marathon. “I talk to God. I say ‘Hey, you gave me this talent, I work hard at it and try to do my best with it, so please let me use it now,’” he said. “Sometimes, in a close race, I will also tell myself, ‘Stay relaxed, stay smooth, and you’ll be fine.’” KATE O’NEILL, that woman on the right and a member of the 2004 United States Olympic 10,000-meter team who this month ran her first marathon in Chicago’s '07 heat, managing a 2:36:15. “I had a fifth-grade teacher who loved alliterations and encouraged us to use them as much as possible. So my mantra is ‘fun, fast, fluid and focused.’” BILL RODGERS, four-time winner of the New York City and Boston Marathons. “I have a photo of myself in Boston in ’79 and underneath, it just says ‘Relentless.’ That was kind of my mantra. I would say something like, ‘Relentless, be relentless. You are the one who will win.’ Deena Kastor Olympic bronze medalist & that woman on the left and of course U.S. women's marathon record holder "Before I won the Chicago Marathon in 2005, my coach, Terrence Mahon, said, 'Today, define yourself.' This was so powerful; the entire race I repeated, 'Define yourself.' I've also used 'Go faster', 'Push harder, and "Extend yourself". This is Harlem 26.2 and a byproduct from listening to too much Jay-Z's "The Takeover" & "I Will Not Lose" - one of my mantras is , "you can do this shit - you can run this shit". Crude I know - but when I'm racing it's visceral - raw to the core - I try and race on the edge - the fine line of peril and unrealized new plateau - just keepin' it real because it gets gritty in the trenches and when you're racing and going all out?...you're in the trenches and profanity flows - it's a visceral reaction - kind of like incredible sex - when you say "Oh my F @%#''ing God" (at least in your mind to yourself if not out loud) not particularly elegant - but a real expression - yes I have a more expansive vocabulary - but often that's what's going through my head and reaffirms the swagger I need in this race game - profanity cuts to the core in many situations - and when I'm racing - that's one of them. The other mantra as I have said before on this blog, the one my Mother who reads my blog prefers to see is "be the grass that grows between the cracks of ghetto streets, relentless inspite of the neverlasting". If you're going to run - a mantra is a must - if you don't have one, get one! Have a great day!

Running into Very High End Shoes

Tuesday was a day of zero running - none! I did not run this Wednesday morning either - I am going to probably clock about 3 flat road miles and 2 miles of hill repeats. I am committed to running no more than 60 miles this week, I am at 38.5. You see that shoe on the right? That below is the Asics Kinsei 2 - to my awareness not released yet in the U.S.A. - it is available in Europe - yes, the commercial turns me on - would love to run in that shoe big time! Knowing how the shoe market works - checked Ebay - saw these are going for $200 or so - I called Road Runners Sports this morning to see if they were shipping this product - probe pricing - if you buy from Road Runner Sports - you might know they are in that San Diego area - fires - yup. Road Runner Sports is closed at the moment due to the California Fires. This new Asics shoe has what they call a Propulsion Trusstic™. Engineered to mimic the function of the foot’s connective tissue, this new development creates tension from heel lift to toe-off by extending a TPU structure into the forefoot midsole, allowing the shoe to respond to the stresses applied. This component combined with the tried and true GEL® Cushioning System create an enhanced proprioceptive response and by doing so encourage the foot to maintain a more efficient toe-off position. On the upper, an asymmetrical lacing system enhances comfort by lessening the potential for irritation. And not seen, but definitely noticeable, is a new high-tech mesh underlayer called Cuprothermo. The thermal qualities of this lining allow the release of heat in warm conditions, while retaining heat in cooler weather.
And then there's that shoe on the left, the Saucony ProGrid Paramount about $160 or so. with the following featurers - Full-length ProGrid system is closer to the foot for added cushioning and shock absorption, Respon-Tek platform responds with every stride for a smoother heel-to-toe transition, Provides optimal stability for your specific needs, TPU plate transitions you quickly and efficiently from heel to forefoot, Forefoot plate allows you to propel forward as efficiently as possible, Maximum cushioning with minimum deflection allows you to run longer and faster, Pre-emptive climate management keeps shoe drier. Fabric cools and warms to maintain your feet at a pleasant 82 degrees, Mesh layer helps prevent blisters. I always view shoes in the context of what they cost me per mile. I usually pay $0.18 - $0.20 / mile. That means I generally pay $55 for a shoe and dump it at 300 miles (I don't want to run in a shoe after it's peaked). For example last week I bought a pair of Asics Nimbus VIII on closeout from Eastbay with a discount coupon and paid $55 when the smoke cleared - this shoe still sells today all over the place for $110+. You can buy it today @ Eastbay for $70 w/free shipping. If you pay $150 but get 500 miles out of your shoe - you're paying $0.30/mile - which I would consider high - but not bad - especially if you love the shoe and it enables you to realize your goals with comfort injury free. I would not rule out these high end shoe at all - the technologies are real -I notice them - the key is to ascertain if they are of value to you. If the shoe ends up being hype - return it! I blogged about these 2 high end shoes to note - coming off yesterday's blog - when you're paying $90+ for running shoes....you're paying for all sorts of technologies (aspect of value). Notice how both Saucony & Asics stress thermodynamic management, heel toe transition (foot roll & transition) etc....there are all sorts of parameters in which a shoe can serve you. Sorry ya'll - if you're running in a under $90 MSRP shoe - well it's just under-equipped/designed/engineered - as a daily trainer running shoe - in my opinion. You don't have to spend and "arm & a leg" if you do what I do - buy last season's model on closeout. I rarely pay over $60 for any of the 20+ pairs I buy a year. Have a great day.

Running into Foolery on Running Shoe Quality

I ran last night - 3 flat miles on road, 3 hill repeats up the Harlem Hills (1 mile in hills), 4 miles total - @ 38.5 miles this week. I am tired - I can feel it - my body is beat - I decided to not run this morning - maybe will take the whole day off. I doubt I'll go over 60 miles this week now - and of the remaining miles I run - mostly hill repeats to get up my VO2 Max - with fewer miles. In fact - the way I'm feeling now - I am going to focus on aggressive hill repeats only till the NYC Marathon. Over in the U.K. The Institute of Motion Analysis and Research (those 3 below) has found "cheap and moderately priced running shoes are just as good, if not better" than those at the top of the range. Their findings, published in the latest British Journal of Sports Medicine, are based on a comparison of nine pairs of running shoes from different manufacturers and ranging in price. Running produces sizeable shock waves to the bones of the foot, which radiate to other bones in the body. The force of the impact increases with speed and distance, say the authors. Consequently, runners are prone to knee pain, stress fractures, muscle tears and osteoarthritis. The type of cushioning in the soles of running shoes aims to prevent this damage, with expensive trainers deemed to be the most effective. The authors measured plantar pressure in three pairs of running shoes tested by each the volunteers. Tested shoes represented low-cost ($56-63), medium-cost ($84-91), and high-cost ($98-105) models from three different manufacturers. The shoes were tested according to cushioning of plantar pressure – the force produced by the impact of the sole hitting the ground. Plantar pressure - the force produced by the impact of the sole hitting the ground - was recorded in eight different areas of the sole, using a special device (Pedar) attached to the shoes. Different models performed differently for different areas of the foot. There were no major differences among the shoes relative of brand or price. The 43 participants, unaware of prices, were also asked to rate the comfort of the shoes. There were no "obvious differences" in comfort ratings. Associate professor at Otago University's School of Physiotherapy, Peter Milburn, said there was no evidence to substantiate the claim design factors in expensive shoes decreased injury. "In the 20 years of modifying running shoes, the incidents of running-related injuries has not decreased. "Cost is not the deciding factor – the person's running style, intensity and intended mileage all need to be taken into account." "The high-quality, athletic brands are made for high-performing, athletic people. Cheap and moderately priced running shoes are just as good, if not better, in terms of cushioning impact and overall comfort, it concludes. In fact, plantar pressure was lower in the cheap to moderately priced shoes, although this difference was not statistically significant. Running produces sizeable shock waves to the bones of the foot, which radiate to other bones in the body. The force of the impact increases with speed and distance, say the authors. Consequently, runners are prone to knee pain, stress fractures, muscle tears and osteoarthritis. The type of cushioning in the soles of running shoes aims to prevent this damage, with expensive trainers deemed to be the most effective. My opinion on this? Bullshit & junk science. How so? Running shoes are not a "one-size fits all" - universal cross comparable item. You can't just say in a study, "pairs of running shoes" as if they're all designed to serve the same goal and purpose equally. They're not. There are Motion Control, Cushion, Stability, etc. divisions of running shoes for the basic 20 - 40 miles/week runner. This is only one of the reasons it's a poor study - it assumes the prime purpose of a shoe is universal (cushion), then implies a nexus of value based on a narrow casted and defined parameter (The shoes were tested according to cushioning of plantar pressure) with no mention to foot striking technique even - and then they did the study on a treadmill. So for clarity - they voided out all sorts of aspects of value in a running shoe in their testing environment. For example, "traction" is voided out when you don't measure a running shoe on road & trail surface. Lots of shoes prematurely have their soles break down with wear-n-tear road impact & trail surface - stressing and aggressively marginalizing their cushioning value/properties. Declaring "value" sans real world conditions & use is pure and simple assinine. Thermodynamic Management. A running shoe with no thermodynamic design, engineering, & strategy is a F @%#'ed up shoe. Are we clear? Ventilation is a very important aspect of value in a shoe - your feet swell my friends over time in running and all sorts of injuries are produced from heat generation with your foot whilst running. This study makes no mention of that in evaluating shoes. I can rip this study apart on 10 different parameters quite easily y'all. Suffice it say its void of the lion's share of value that goes into a shoe and has no credibility to declare or conclude anything - lacks a fundamental understanding of running shoes. It's amazing that this study is being published all over the web. If you have perfect mechanics and an ideal BMI (weight) you can wear a cheaper shoe & get a way with it - but you still might pay the price down the line in your old age. Shoes are designed to accommodate and enable you to run with your unique foot, striking style, individual characteristics and personal issues (your frame, weight, flat feet, high arch, etc. over distance - perhaps 1 mile, perhaps 10 miles, perhaps 26.2 miles). Note all my commentary is in mind of the basic every day 25 - 40 mile / week runner. When you get into competitive weekend warrior runners like me? Oh hell - no, there is no shoe with an MSRP under $89.99 that I would even consider - they're all junk - all of 'em (other than the flats category). I'd really love to get my foot in that shoe on the right, the $175 Newton shoe - yes I've seen 3 different runners to date in NYC Central Park in that shoe. But as you all know - I am frugal about this - buy last years model this year on closeout - always. I buy about 20 pairs of running shoes / year. The only chance of a decent shoe for under $90? Virtruvian makes the cheapest tolerable shoe, you can get a pair for $30. I say that based on a good friend's word - I'm dubious but willing to suggest'em to my readers as an option. Spira's on-line store is open and you can get a pair of very nice shoes from them for as low as $60 w/free shipping. Other than racing flats - there is not 1 shoe from the big shoe makers with an MSRP of less than $90 that I would wear. You don't measure a shoe on day one - you measure after you've put 100 miles in it - it's broken in - and still serving you well. Shoes gradually alter and change with every single run - and at a point degrade. Do you want a shoe to hold up in the the elements? (weather), offer traction on slick road/rain service?, comfort and cooling after 1 hour of running? etc. it's going to cost. Keep in mind - buy a shoe you won't regret down the line. It's kind of like the mattress theory - You want to be sleeping on the mattress today - that you're going to be glad you did when you're 80 and don't have a bad back. You buy a shoe that's going to allow you to run for a lifetime (not just that week). Sorry - that's the higher end shoes y'all, not these $50 and $60 skips.

Running With A Proper Shoe Lace!

Sunday I kept the running only to 1 session - with 30 miles in 2 days 14 days before the marathon- and my left knee on the verge (so it feels) - I've decided to ease of things - a bit. So this morning I kept it to a 4.5 miler - will do another 4.5 miler tonight. At this rate I will only do about 75 miles this week, not 110. I'm good with that. The key though to these 4.5 mile runs is that they are intense - above marathon pace - something like about 6:45 min/mile. This is what I will do twice daily all week bringing me to 75 miles for the run week, 8 days before the race. Race week I think I'll, for the first time in 6 weeks, take a day off. I still have to decide how I am going to schedule race week - I will definitely keep the miles down to 30 tops - with Thur & Fri OFF - Saturday a 3 miler - race day Sunday. I am auditioning shoes this week and I am trying to decide between the New Balance RC750 flat, Nike Mayfly flat, New Balance 901 light weight trainer, or a pair of what I've been training in, Asics Nimbus VIII shoes. I've new pairs of all of these I am going to be tinkering with this week - make a decision on - and run 30 miles in next week. However one thing is for sure - I will not be wearing shoe laces - traditional shoe laces - nope - I never wear traditional laces - I'm strictly an elastic lace system runner - and so should you! Beyond the fact that they never come undone - they expand - and allow for the expansion and contraction of the shoe/foot with striking the surface of the ground - and allow for the foot swelling expansion that comes with running for hours on end. Seriously - Elastic lace systems are so much more comfortable than standard shoe laces. The most popular is a system call "Yankz". Yankz though can be pricey when you're buying 6 7 pairs....Here's a product called, "Lock Laces". They sell em for $5.99/pair + $1.87 shipping for up to 5 pairs. I also use and like this Knotty Boy elastic lace. If anyone knows where I can any of these cheap - let me know - I see various versions on Ebay - but I'd rathe go with a Lock Lace, etc there's also a model you'll see called, "squeezums". There are also little locking devices that you can apply to traditional laces called, Grip Lace & Lazy Lock - but I would go with an elastic lace - always. Anyway - laces are important - dump the standard lace - get an elastic one of some flavor - you'll love'em - have a great day!

Running into Insects - "yuck!"

Did not do a 2nd run Saturday - got up and clocked 14 miles bringing my total to 30 a day and a half into the run week - race is in 2 weeks. Might only run once a day this week - but will go 110miles - so far, that's how I feel - we'll see. This weekend I am seeing the usual crowd of runners that run the final 10 miles of the NYC marathon right outside my window - heading up 5th Ave toward Central Park. This is a very good thing to do - rehearse that final push - helps/aids in the "visualization" aspect of tackling the marathon - visioning yourself in this part of the course - so it's not unfamiliar & foreign to you once you are indeed here in the actual race - the final stretch - in sum it reorientates you - triggers your mind that you're close to the finish line as you're possibly mentally & physically in a state of duress. I won't do it because I'm staying off the roads for the most part - plus - these final miles are Harlem - this is my home turf - these are my streets! Last two runs though I've ran into bugs - something I thought would have passed with the changing of the seasons. Don't ya hate it when you run right into a swarm of tiny flying insects - right in your eyes - I've probably had bugs fly right in my mouth at least a dozen times or more - yuck! I've probably eaten a few of them too - hey, there's a website on more than you ever wanted to know about eating bugs. Anyway -it's Sunday - a relaxing day - Check out what happens to this runner above with his encounter with an insect. Have a great day!

Running into that bike riding SOB Lance Armstrong

Start of a new & final run week with the NYC Marathon 2 weeks away - clocked 16 strong miles this morning - to hell with traditional mileage & tapering "lore", I might go 110+ this week. And why? To close the gap on that guy on the right, Lance Armstrong. First of all- a shout out to the cyclist I ran into this morning after my run in the bodega on Lenox Ave. I ran into a serious cyclist (this guy had the gear, the $5K bike, all that) who told me he reads Harlem 26.2 - cool. I'm cool with all cyclist - except that son-of-a-bitch on the right who below is wearing my damn race bib! Don't get me wrong, I respect him and all, admire a few things about him, but Lance Armstrong is one of the meanest son-of-a-bitches on the planet. Some people have a public persona, and then there is the real person. For example, Bill Cosby? The great "father" image, Jello Pudding and all that bullshit? Bill Cosby in real life is a first class asshole and another mean son-of-a-bitch, anyone who's ever had the slightest real world interaction with him will co-sign on that - that's for real. Same with Lance Armstrong. This is common knowledge in hardcore cyclist circles - then last year I read that book on the right by Daniel Coyle, "Lance Armstrong's War". As the reviews say you learn a huge numbers of professional cyclists, it turns out, came from broken homes and/or abject poverty, and have had to battle to get anywhere. In the book Armstrong himself emerges as a quite terrifying figure: driven, intense, single-minded, ruthless and wholly self-centred. Maybe that's the way you have to be to become possibly the greatest cyclist of all time, but it doesn't exactly make him likeable. In the book he's the toughest of a tough bunch, with little or no fellow feeling for the rest of the human race. That's how his friends describe him y'all. They say what defines Armstrong is what he does on the bike, and the author depicts Armstrong as a guy who simply cannot bear to lose. Lance Armstrong is a complex guy who sees the world in a simple way. In the world of Team Armstrong, people are quickly divided into friends and foes -- the latter being "fucking trolls" in Lance-speak. Every experience counts as a win or a loss. And the only time that matters is right now. There's a harsh side to the man that his handlers and sponsors don't draw attention to, for good reason. This hyperdriven son of a single mom can be ruthless, demanding, and arrogant (according to his friends). In short, he's an extremely complicated guy, with many of the human foibles that we like to overlook in our heroes. Just ask the teammates who've left, or the former employees of Postal/Discovery Cycling Team who find themselves in Armstrong's cross hairs , Armstrong seems to take each departure as a personal affront, as abandonment, as fuel for his insatiable combative engine. Or, as Armstrong's former teammate Floyd Landis said: ''Lance doesn't want a hug. He just wants to kick everyone's" ass". Lance Armstrong is relentless winner who lets nothing -- not even friendship -- get in his way, that's what they say about him. They say anyone who's worked with Lance Armstrong knows well the edge that can enter his voice, the arctic look that comes into his eyes, when the subject turns to, say, one of the trolls. To see that look, or, God forbid, be its target, is to know why Lance Armstrong enjoys more than just the respect of his teammates. As one of them tells Coyle, "I think everybody's afraid of Lance. If you're not, you haven't been paying attention." Now get this, about this book, "Lance Armstrong's War"? Word at Armstrong's camp is that he's O.K. with the book. As one member of his inner circle put it: If he comes across as a tough guy who can be tough to work for, well, that's all right. Because it's true. Those who know Armstrong know that the single-mindedness that got him through chemotherapy and made him one of the greatest athletes of his generation doesn't always serve him well in his interpersonal relations. "People get close to Armstrong," says Jonathan Vaughters, a former teammate, "and then something inevitably goes haywire." You can read a dozen or so accounts of Lance Armstrong & "Lance's War" here. Okay - Lance beat me last year by 12:47. He's 7 years younger than me, much lower BMI, crazy VO2Max, a world class athlete, I was not impressed. I wasn't y'all. Lance got his ass kicked in the NYC Marathon and he even said as much. "...that was without a doubt the hardest physical thing I have ever done," said Lance Armstrong, who finished 856th. In 2 weeks I am out to close the gap on this son-of-a-bitch, and if I am anywhere near him at the finish I'm going to tell him to give me my damn bib! (and go ride a bike MF'er, lol). Have a great day.

Running into "Tuesdays with Morrie" Mitch Albom

Last night I pushed through 4.5 @ 7:15 pace, this morning clocked 9 @ 7:15 - completed my running week @ 110 miles w/24 hours of rest before my next run Saturday morning. The NYC Marathon is in 16 days - I'm still intent on rocking 100+ this week. One of my favorite authors is a Mitch Albom, perhaps you've heard of Tuesdays with Morrie? or The Five People You Meet in Heaven? Tuesdays with Morrie is a must read - just check some of the reviews on Amazon there. Anyway I was treated to see Albom wrote about 2 runners in a column the other day - wanted to share it with Harlem 26.2 readers because it's a great read, inspiring, endearing, and really what this running thing is all about, it's the stuff I try and get across to non-runners - the joy in this endeavor - running. You don't even have to be a runner to appreciate this.... Here goes it [Start]: They hook their fingers and start to run, arms swaying in unison, feet thumping stride for stride. A short black man named Michael Holmes, a tall lanky white man named Bill Guisinger. They run inches apart, all but breathing on each other. The funny thing is, Michael has never seen Bill. Wouldn't know him if walked right past. Michael is blind. His world went dark in 1978, when he was in his early 20s, the result of cataracts and glaucoma.Up to that point, he had not been so into sports. But someone suggested he take up running. This, to a blind man, might seem a cruel suggestion, like asking a poor man to pay for dinner. But Michael, who speaks and moves with the energy of a pogo stick, did not take it that way. He wanted to try. So he put on some running shoes and held a guide's elbow. And they took off. Can you imagine running in a world where every curb, every car and every sidewalk crack needs to be called out? Can you imagine hearing -- but never seeing -- trucks coming up the street behind you, or a sudden barking dog, and all the time trusting you're not about to bang into a tree, a fence or a garbage can? "It's a little bit," Holmes says, "like when a baby starts walking." But just as with a baby's steps, one thing leads to another. This weekend, nearly 30 years after that first cautious run, and one day after his 52nd birthday, Holmes will compete in a half marathon, part of the Detroit Free Press/Flagstar Marathon. And Guisinger will be with him, literally, every step of the way. "You see this rope?" Holmes says, sitting inside his home in Clawson. "This is how we used to do things in the '80s." The short rope he holds has loops on each end. The blind runner and guide would slip their fingers through and leash to each other. That worked for a while, Holmes says, until competition rules made it risky because "if the guide is pulling the runner, you get disqualified." So he tried hooking pinky fingers. He quickly abandoned that, since "it kept cutting off my pinky's blood supply." Next he tried holding a guide's arm, but the sweat made things too slippery. Next came holding the elbow -- "but I kept getting poked in the gut." Finally, Holmes discovered a finger hold technique -- the baby and ring finger of his left hand dropped into a circle of the guide's right thumb and forefinger. And that is how he and Guisinger, this Sunday morning, will traverse the Ambassador Bridge, the Detroit-Windsor Tunnel, and the streets of those two cities, running stride for stride in a practiced rhythm, alongside thousands of sighted runners. Guisinger, 58, will call out potholes, rough pavement, turns, cracks, curbs. He also occasionally will narrate the environment -- particularly if Holmes hears a woman's voice. "It's embarrassing, sometimes," Guisinger says, laughing. "He'll say, 'What does she look like? Get her phone number! You're my eyes, Bill.' " You're my eyes. That's a pretty daunting sentence, both to say and to hear. Yet Holmes and Guisinger accept it with no drama, no heavy pathos, as if one had the skates and the other had the key. That simple. "We're a team," Holmes says. They began running together last summer, after Holmes, who works as a sports massage therapist, mentioned the idea to his lanky client. Guisinger, a retired school social worker from Birmingham who has been running for more than 30 years, and who has raced in numerous marathons on his own, could have said no. Kept to his routine. Avoided the burden. Instead he said, OK, let's try it. And a partnership was born. Self-pity would have been easier. After all, Michael's mother, an alcoholic, died when he was 10. And neither his father, who owned a Chicago pool hall, nor his two sisters or his two step-sisters could save Michael's vision from fading. He wore thick glasses from the time he was a boy, and his sight was lost in stages, one eye, then, years later, the next, as if someone were slowly turning the lights out on his world.He could have moped, labeled himself handicapped, lived as if he felt that way. Instead, he went the opposite route. He seemed determined not to let his blindness hold him back. To date, Michael Holmes has not only run seven marathons -- and nearly qualified for the 2006 Paralympic team -- he has won awards in track, he has gone tandem-bike riding, cross-country skiing, even did some rock climbing. And he maintains an almost giddy sense of humor, as if a bigger laugh is always just around the bend. He says, for example, that you should never discuss controversial topics like politics with your guide runners because "they can get mad and leave you stranded somewhere." He brags that "you rarely see a man my age with a 30-inch waist." When asked what his waist was before running, he says "29." Even his answering machine ends with the statement "a body is a terrible thing to waste." There have been many potholes for Holmes. And high curbs. And uneven sidewalks. He has fallen "many, many times" -- in running and in life. But he gets back up and he trusts his guides, the ones in his heart and the ones who run beside him (he has six, including Guisinger, who rotate his practice days). "I love being outside, running, competing, just hoping I'm gonna finish," Holmes says, as he prepares to take off, "and I like letting people know that just because you have a vision problem, that hasn't stopped you from doing what you want to do." There are thousands of runners in marathons, each one with a story. And this weekend, heading over a bridge and through a tunnel, will be another story, one that is bigger than its finish time. A small black man, a tall white man, how they look less important than what they see, together, which is simply the road ahead. Sometimes life really is about putting one hand inside another and saying, let's go. [END]. If anyone is interested in volunteering as a guide runner - no matter where you live, visit the Achilles Club here. Have a great day!

New York City Marathon Course Strategy: Lawrence Edgar Allen

Last night was the toughest training run yet - 7 miles, clocked another 11.5 this morning bring me to miles 96.5 miles 5 & a half days into my training week. I saw that Kunduru Music announced they have signed a deal with The New York Road Runners for the New York City Marathon 2007. The New York City Marathon has officially endorsed a song from Kunduru Music(click to hear the song) titled 'New York City' for this year's event. The endorsement of a sound recording is a first in the Marathon's history. As a keepsake, a specially packaged 'New York City' CD single will be dispersed to the 42,000 marathon participants in their gift bags. Gotta love my "non-profit" $100 million running club the NYRR (that's for real - the amount they'll gross in '07) - it's really a big business now - I'm surprised they've not sued me or demanded a licensing fee for placing their logo on my blog site. Moving on to running - a couple a days ago that fellow on the right, Lars, (aka the artist Lawrence Edgar Allen) stumbled upon Harlem 26.2 in a Google search - as it turns out he too is a Harlem resident with a wealth of distance running & NYCM course experience. That's him below on the right back in the day in a 10K race in his native Maine. I asked him if he could share some of his perceptions and insight on how to approach the NYCM & Marathoning in general and he has kindly responded. Following is his un-edited commentary. Regardless of the level of runner you are - internalize the commentary in a relative context to you. The title of these blog entries is dialed into Google's radar so hopefully over time people from all over the world looking to gleam an insight on tackling the NYCM will come across Lars' commentary (and some of his art which is featured below as well, wow, his site is definitely worth a visit!, just click his name above):

"Running a marathon is quite different than racing it and this is certainly true in NYC. Most of the field is out there surviving and simply covering the miles at about the same pace or slower than their daily training runs. Perhaps as few as 5% of those in the NYC marathon are equipped or trained to do more than survive the distance. Those who are actually "racing it" is an even more exclusive club; limited to maybe 5 or so athletes among the 20 or more that might comprise the lead pack in NY in the first half of the race.

I mentioned the 5% of the field out to achieve more than finishing the race. They often have a goal to achieve their first 2:30 or 2:50 or 3:00 marathon or whatever. I'll argue that they're out there in a what amounts to a time-trial vs. a competitive race, if you want to split hairs-and I do. More on that a bit later though.

Back to our lead pack, as this group strides seemingly effortlessly and gracefully up the 59th St. Bridge headed into Manhattan, things are already changing. The group has already begun to thin appreciably and it will quickly become a very exclusive group. No mistake about it, every runner in the lead pack is a talented runner. Unfortunately 75% of this group are way over their respective heads running with the leaders and most know it.

Anyone that studies the split times for the 1st 25 finishers will invariably see a handful (in the top 5 finishers) that run very close to even pace throughout the race. Depending on how race strategy unfolds or weather conditions impact the early miles, the real "racers" will occasionally run a negative split. Others in the top 25 finishers will often stay in the lead pack for much or all of the 1st half but will, more often than not, run 10 minutes slower for the 2nd half and it isn't because the terrain in last half is definitively tougher. Sometimes they'll run a minute a mile slower than their early pace because they're just cooked from the early pace. It isn't unusual to see someone run 1:04 or 1:05 for the 1st half with the leaders and then as slow to a 1:20 for the 2nd half (and trust me, 1:20 is slow for these guys) and end up in the low-mid 2:20's- just the hard way!

If you look into it further, these "anonymous but ambitious" guys in the lead pack are very talented runners with perhaps a 2:18 PR and a half marathon PR very close to what they would have achieved in the first 13 miles in NY with the real "racers." Their training, consisting of a steady diet of 100+ mpw, (and their pride) is what allows them to even finish the 2nd half of NY marathon after a PR half marathon. Surviving a 1:20 half marathon, about 6:07 per mile, is training pace for someone with their credentials.

I suspect most of these guys, national class athletes all, came in to the race and would have loved to drop a minute or three from their respective personal bests. In the end, the temptation of running with the leaders is just too great and the result isn't nearly as satisfying as it might have been. If the goal is to run a specific time; almost no coach or exercise physiologist with any credibility would advise running 2-5 minutes under-pace for the first 13 miles in hopes of banking time and then holding on in the 2nd half. It has been proven throughout running history that even pacing or negative splits are the way to fast times, PERIOD.

All of these principles are true for runners, if not more so, for those in the 5% of the field out for a time-trial or age group accomplishment. True because non-elite, time-trialers are running without the training background or natural biomechanical gifts of lead pack runners. A blow-up for a national class athlete is dropping from 5 min to 6 min miles; solely because of who their parents were and the thousands of miles they've run in training. An age-group or time-trial marathoner can slow from 7 min per mile to 10 very quickly if early enthusiasm or pre-race goal setting is off target. The natural gifts and the training just aren't there to fall back on.

My best advice for running an optimum, fast time trial in a marathon is very realistic, slightly pessimistic goal setting. There are many tools to help predict the fitness of a marathoner based on times in other races. The comparable performance levels are often stated as a range and often are quite accurate and dependable. It is equally or more important to be as objective as possible when determining whether you are coming to a peak at the right time or past your peak. I recommend that runners chart their performance levels at a series of races in the weeks or months preceding a marathon and if they're continuing to improve, particularly the longer races, it is a good thing. If they aren't as good as they were a month ago, sorry, but aggressive goal setting is a bad idea. The same holds true in training. If the miles are coming easily, too easily, regular training routes are faster than usual. Good, if not, beware. In such circumstance, it is advisable to plan on running the marathon as planned, just set slightly more realistic, even pessimistic goals, at risk of a painful few hours, if not an unfortunate DNF by failing to read the tea leaves in advance.

Training miles covered in the 12 weeks prior to a marathon (prior to tapering) will enable even more realistic goal setting. In my experience running an optimum time trial in a marathon is very dependent on training miles. The old rule of thumb in time-trial efforts in marathons is called the "collapse-point." The theory says that a marathoner can sustain their respective, current maximum aerobic performance output for no more than 3 times the average daily miles covered in the 12 weeks prior to the taper. A runner that hasn't covered 9 miles per day (27 mi collapse point) or 63 miles per week (on average) for the 3 months prior to the race, is going to be reduced to the 90% plus of the participants out there surviving the 26 miles vs. achieving their optimum (time-trial) performance. The training miles in excess of 60ish per week offer a significantly declining cost/benefit but they do offer a significant safety net in a marathon (at significant risk of injury or breakdown while completing the training).

Once a prospective marathoner is clear on the best approach, the pitfalls and their realistic goal, the next thing is to apply all of this to setting a strategy for the conditions on the day of a marathon and certainly the course itself. If it is 45 degrees, cloudy and windless on race day and the goal setting exercises were treated objectively, big green light and the only remaining trick is avoiding becoming overly exuberant in the early miles. I've been told that for fall and spring races, every degree over 57 during the race (unless cloudy) dictates a one minute (total time) adjustment in race day goal for a 3 hr marathoner. If cloudy, but not oppressively humid, I'm told it is prudent to use 62 as the adjustment point. Certainly there are some that can handle heat better than others and some more or less acclimatized to heat in their training. In any event, I think the theory is reasonably valid, if unproven.

Now, finally, how to become a good, time-trial, marathoner on the NY marathon course. The start is a challenge. Getting into the right corral, not losing too much time at the start is arguably equally damaging and as risky as getting out too fast. Assuming a modest delay and beginning to move along part way up the hill in first mile. I think it is reasonable to hope and expect to be a minute a mile slower than goal pace at 1mi. I'm going to use 3 hr marathon goal (6:52 per mile) to illustrate. Again, assuming training and racing and conditions are appropriate for the goal. If the first mile is covered in 8 minutes, perfect, anything faster than 7:30 is reason for caution. If 9 min, be concerned, just don't panic. The 2nd mile is FAST. It is about 30 sec fast. If at 6:25, perfect, if faster-put on the brakes. The damage done in a fast mile early is quick and permanent. If slower, pick your spots and try to move up a bit, again, don't panic.

Ok..assuming successful navigation of the start and the first 2 miles. The long run through Brooklyn is next. The adrenaline and easy terrain are the enemies here. The best approach is to block it out and not throw away your race on something as unfortunate as overly exuberant misjudgement. Run the first 5 miles about 10 sec per mile slower than goal pace (average 7:02 through 5 or about 35:10 cumulatively. Any faster should be a big, fat yellow caution, a very big one. If at 8min through 1 and 6:30 for the 2nd mile, (14:30 for 2 mi) the next 3 mi would have been at almost at goal pace, about 20:40 or 6:53 per mile from 2 to 5mi. The 50 sec behind goal in cumulative pace through 5 mi is desirable and successful if achieved. Gradually, it'll come back if very disciplined. This one decision to hold back it probably THE crucial decision of the marathon, right along side thoughtful, realistic goal setting. Ideally the brakes will or should be on for the next 5 miles which is a challenge given the terrain and the crowd. The goal should be to run very nearly on-pace for the next 5 mi (6:52) or 34:25. At 10 mi, well past the Williamsburg Bank, off of 4th Ave, through some of the twists and turns of Brooklyn. It is very tempting but again too early to let it out. It is important not to let pace begin to go sub goal pace until the downside of the Pulaski Bridge past 13 mi. The best strategy is to feel that the pace is too slow through Brooklyn and holding back until coming down the other side of the bridge just past half marathon. Ideally and gradually, let the string out a bit coming through Queens toward the 59th St. Bridge. A runner that has run wisely for the first 14 miles plus of the NY marathon will be full of run when making the turn onto the uphill of the bridge. The pace will probably have naturally dropped to 6:40 or so between the downside of the Pulaski and the upslope of the Queensboro Bridge and that is fine. The overall cumulative pace will and should still be 30 plus seconds off cumulative goal pace. It is important on the bridges, particularly the Pulaski and the 59th St. Bridge, to think about maintaining a consistent exertion but not to attempt to maintain the same pace, let the pace slow a bit, not the exertion, keep it the same. An even, steady but gradually increasing exertion, regardless of terrain, is crucial in the navigation of a marathon and in setting the table for a successful 2nd half of the NY marathon.

The key to running the NY marathon course is hitting the crest of the 59th St. Bridge and feeling flush, energetic and full of run. The string can be let out steadily and gradually, beginning when coming down the bridge and onto 1st Ave. If full of run, the long stretch down 1st Ave should feel nearly downhill the whole way. The 5 mi betwen 15-20 at NY is where the race is made and where time goes in the bank. It should be a joy ride down the Ave. Everything preceding this stretch should be seen and executed as if attempting to get to Manhattan, somewhat close to goal pace (or slightly behind) all the while, minimizing damage that would prevent a charge toward the Bronx. The key is to be in a position to take advantage of all the training with a good, increasingly hard run "down" 1st Ave. By 20 mi, the exertion will start to surface and will be increasingly evident but not debilitating here. The miles between 10 and 20 will ideally have been covered about 15-20 sec per mi under goal pace, (6:32-6:37). The 5mi between 15-20 might have been down into the mid low 6:20's at times. The 20 mi split should be 3 min or more under goal pace, around 2:14-2:15. Faster is better here, unless it took a dangerously exuberant charge to get it done. If the increase in pace is noticable and pleasantly surprising but has been gradually achieved, great. It is hard to describe what is too much or too fast for this section, but if done wrong, it'll be clear.

The miles from 20-23 are where the big training miles will pay off. If training miles are above the "collapse point" miles, these three miles will only gradually begin to slow toward goal pace again (6:52) and slower, the extra training miles (with all else executed successfully) will dictate how much it slows, if at all. Every mile between 20-23 navigated, gracefully, gently, but near goal pace will leave a margin for error for the last 2 mi where anything can happen. If run correctly, the mile leading to the turn into the park is tough (given the terrain leading from 110th to 90th) mile, maybe 20-30 sec off goal pace for that stretch. The mile down the east drive in the park gives back more on the downhill than it takes on the uphill. Again, if within 20 sec per mile of goal pace, good this late in the race, if not lean hard on the big training miles here. The hill past the 72nd St. transverse is a nasty bump but it is short and over. The nice downhill to CPS is a place to gather yourself, your thoughts and to relax, it is not a place to fight the fatigue, better to sneak around it vs. taking it head on.

The stretch from 110th St. all the way to 59th St. is the key to this race, it needs to be taken one horizon at a time. Run every stretch, hill, mile, one-at-a-time. It is dangerous to try and deal with more than little chewable bits in these miles.The fog will begin to lift when turning onto 59th and getting the first view of the Time Warner Bldg. There is work to be done but gravity from the finish will pull hard from there.

If it goes as it should, the last 10k will have unfolded like this. The mile between 20-21 will be about 6:45. The mile to 22 about 7:00. The mile to 23 maybe 7:20. The mile to 24 about the same (7:20). The mile to 25, 7:30 (at worst). The last mile about 7:20. 1:45 for the last uphill. The total final 10k would be mid 44 min. If coming from 2:14 at 20mi, it would be a 2:58plus finish. If strong from peaking, good training, wise, conservative goal setting and pacing and good conditions, it is possible to run 2 min faster (or more) coming in.

I got horribly stuck at the start in NY one year (last min porta potty visit) and barely broke 9 min for the first two miles, might have been 32 min at 4 miles but was finally moving. I hit 69 min at 10 mi, 1: 27 half way, 2:11 for 20 mi (62 for 2nd 10 mi) and charged in at about 2:51. A good 10 min behind my goal but most of the 10 min was lost in the first 4 miles. It ended up being a fun, memorable, relatively painless, time trial and I'd bet that I passed more people than anyone else in the race that day. On a whim, in a training run marathon (in a race) another time. I wanted to see how slow I could run the first half and still break 3 hrs. I ran 1:40 for the 1st half and 1:20 and change for the 2nd half and got very close. I learned that conservative pacing essentially shortens the race, rather significantly. It was a good lesson.

My brother is 50 and is going to attempt his 67th marathon at NY this year, more notably he is going to try to run his 50th sub 3hr marathon that day too. He is one of very few in the world (according to research by my friend, Amby Burfoot) to have run a sub 3 hr marathon in the 70's, 80's, 90's, 00's and wants to still be doing it in 3 yrs to make it a 5th consecutive decade of having run a sub 3hr marathon. He successfully paced Lance Armstrong last year and throughout his career he has employed my pacing strategies. He has been luckier than I have with injuries. We're 2 yrs apart in age but at our prime in the early-mid 80's we were about equal in our bests. My brother's best was 2:38 (at NY). He ran within 9 min of his PR last fall, at Philly (2:47) 20 odd years after his best and was below 3hrs at NY a few weeks before Philly. I studied with Dave Costill in the 70's for a short time and I was my own petri dish and experiment, a lot of what I learned, empirically and personally is in my recipe for running NYC.

Other street-cred...Keith Brantly (US Olympian in 96) is a friend and successfully used a lot of what is here. More recently I advised two pretty good Trials caliber guys from Maine, one ran 2:24 last year at Chicago, the other was about 15th or so there this year, in spite of the conditons. Sadly they were both in Chicago for last ditch effort to qualify for the Trials and the conditons were definitely not in their favor. [end]

Wow. Thanks Lars, Click here to see his site and art work. Have a great day!

Running into the Masai Shoe

Geared up last night and went outside - took 20 - 30 steps - was not going to happen - walked home throwing in the towel on even trying to run. My legs were stale, mind not into it. Got some rest - woke up and pushed a solid 11.5 this morning in Central Park (and did not trip or fall, hoo-ray for me!). 78 miles so far in my run week with 2 and a half days left to hit 110 miles for the week. Okay - I get asked all sorts of running, gear, & shoe questions - and yesterday a neighbor asked me if I've ever ran in "Masai" shoes? Huh? She was referring to the MBT shoe. MBT (Masai Barefoot Technology) - have you seen 'em? There's a pair on the right, the shoe's creator, a Swiss inventor, was inspired by the East African Masai tribe. According to the shoe's Web site, Masai members are strong and fast and don't suffer from bad knees, backs or feet. The company suggests in its literature the Masai run barefoot on uneven ground. They are designed as an unstable shoe, forcing the wearer to work small, usually dormant muscles to keep upright. MBT claims the body uses 2.5 percent more oxygen wearing the shoes and their shoes help reduce or prevent foot, leg, hip, and back problems--and even cause weight loss, melt fat deposits, reduce cellulite, boost circulation, reduce varicose veins, enhance breathing, and improve posture, power, speed, coordination, and more. I'm not kidding y'all - that's what they claim - but I could find no published data to back most claims. My opinion? This is total outright bullshit and furthermore what's the MBT shoe have to do with the Masai? I lived in Kenya, I have seen the Masai up close and personal all over Kenya. I have never seen a barefoot Masai - ever. They're not barefoot. They all wear a durable sandal shoe made of old automotive tires. I used to wear'em too. Those sandals last 20 years! That's them - the Masai and what they wear on their feet on the left, they've been doing this for over 75+ years and before that it was leather on their feet. MBT is a "story line", a "fabel". They're marketing a romantic notion that's not valid, hoping the consumer swallows it hook, line, & sinker - that's all. You are not being like the Masai if you buy and wear the MBT shoe. You are being the proverbial sucker that PT Barnum spoke of. If the Masai walked in a shoe store, they would buy a nice pair of Asics or Mizuno or Saucony or Adidas, or New Balance running shoes - they will not buy the MBT shoe. Hey, if you want to follow the trend knock yourself out - go pay $200 for the latest fad - but don't believe the hype. - Have a great day!

Sustaining The Zone & Greatest Show on Earth

Clocked 7 miles last night, pushed 11.5 this morning, bringing me to 66.5 miles 3 and half days into my run week. Could not believe it y'all......but I hit the ground again this morning - damn, hard too - palms (of hands) broke most of the fall but I hit the same right knee cap - rolled over on my back in the trail, it was pitch black dark - could not see, this time it was some random water pipe valve of some sort I assume connected to the reservoir. My first thought was to collect an initial feel - damage assessment - the only thing that got bruised was my pride & ego - I'll be okay. As I laid there on the ground just to collect myself - a Golden Lab (dog) came up to me - followed soon by the owner/master and she asked me if I was okay, etc. The dog was kind of cool, I got up and just viewed it as a way to meet 2 new friends, the dog and the lady, lol. I continued my run (yes, I ordered a fancy headlamp yesterday, should have it in 2 days, let's hope I survive - I swear I am not this clumsy). Sunday was the Mount Desert Island Marathon in Maine. The female winner was that woman on the right, Judi Chiavetta, 41, finishing in 3:04:42. If you notice she has on a NYC Marathon running shirt from 2006. Yep, she ran NYC last year and clocked a very impressive 3:15! But as I've said on this website many times before, the NYC course is tough - and cost us regular runners 10+ minutes more than most of these other marathon courses, here Judi raced 11 minutes faster than her previous best for the marathon distance (3:15 at the 2006 New York City Marathon). What did Judi say after the race? "I just wanted to try to be able to do what I had done in Boston, which was a 3:22," said Chiavetta. "My PR before this was a 3:15 and I really didn’t think I would hit that, so I was just trying to do what I could." "Some days you have good days. You don’t know what your body’s going to do or how you’re going to feel, but I just felt great along the whole course. I can’t explain it, honestly." "At Mile 13 I was doing [seven-minute miles], and I wondered, ‘Could I sustain that?’" Chiavetta said. "It was just a wing and a prayer, and you hope you can do well. The gods were smiling today." Now that's a runner talking y'all ! That is exactly what it's like to race on a higher plateau - Race with unlimited possibility of how long you can sustain the zone you're in! Maybe, just maybe if the stars are in alignment & the running gods are kind - you can be better than you ever imagined and ascend to a new plateau. When I race - I try and be like Judi and I am going to try to run like Judi @ the NYC Marathon. Speaking of which - some random data of the business it's become? The ING New York City Marathon is breaking records y'all - 36 corporate sponsors, The race--the only nationally televised marathon--not only has more corporate and brand sponsors than before, sponsors are doing more to activate. Ann Hinegardner, vice president/sales and marketing for the New York Road Runners (NYRR), says the race has become a magnet for marketers because of its combination of professional runners and amateurs, its media coverage, demographic sweet spot, location and sheer size. She points out that the race is the only nationally televised professional sporting event that puts the competitive athlete on the same stage as recreational athletes. The democratization of the marathon, with all kinds of people running, she says, makes for a huge audience on the sidelines and watching on TV. "You don't get that with tennis, golf or other sports," Hinegardner says, adding that the boom in interest in marathoning also tracks the fitness craze. "Peoples' interest in staying fit and caring about what they eat is raising interest." She says the race is also a global property, with five hours of local TV coverage on WNBC, national coverage on NBC, and syndication to 125 territories. Also, says Hinegardner, the participant demographic includes an average yearly income of $90,000 with graduate-school education. "It's a desirable demographic, a dual-audience sport, with both men and women who are goal-oriented." Hinegardner says last year some 37,900 runners crossed the Verrazano-Narrows Bridge at the start. This year brought a record-breaking 100,000-plus applicants. "We have taken it to the next level over the past seven years in terms of the professional competitors we bring in--the best marathon runners in the world come here. Also, we have five million spectators, and record demand to run properties," she says. Now get this, the NYC Martathon has an "Official Business Attire, Eyewear & Fragrance", yep, it's Hugo Boss and you will see that signage and an event at its Columbus Circle store along the marathon route. I'll be sure to dress appropriately - have a great day!

Running into a Root

Did not run last night - went on an 8 mile walk though with a friend - still good exercise however will of course not count toward my mileage - got up this morning and pushed 11.5 miles bringing me to 48 miles so far into my run week. This morning when I hit Central Park it was dark, 5:30am, and it's dark till 6:30 - the days are getting shorter - tonight when I run in the park it will be dark - and I am running on the bridal path in Central Park (gravel, rocks, ditches, roots, etc.). Well this morning in the darkness I was running at about a 6:30 min/mile pace - and as my right foot was descending to land...it hit a large tree root extended above the road that I could not see in the darkness. I fell today - hard - slammed against the ground - knee first - and then I rolled. The initially pain hurt like a MF'er. I just laid there in the darkness on my back holding my knee and thinking "crap" - I cannot F'@%#'ing believe this. I did not move for a minute - wondering how bad the damage was - got up slowly - brushed off a ton of dirt and gravel off me - walked and it felt okay - jogged for about 100 yards to a park street light - took a visual survey - knee got totally f'ed up (blood - scrapped the skin off my knee about the size of a silver dollar) however mechanically and physically...everything seemed okay - so I continued running - intended to go for 14, cut it short at 11.5 miles - I will be wearing a bandage on me knee for a week or so - don't want my knee to get infected - I'll be okay. I've been seeing at least 1 or 2 runners a day or night with one of those on - the headlamp. I'm ordering one today - yep - running in the darkness on trail road is dangerous - kind of crazy - you don't have sure footing and I know of people who with one fall have broken collar bones, fractured elbows, twisted ankles, etc. I'm going to be running in the darkness until Spring probably - so I figure this headlamp is going to be w prudent investment. Nothing's more frustrating than having an accident, injury, or setback - when you know you could have took measures, and steps reduce the potentiality of the accident. I'm healthy - just had another close call this morning - remember, the days are getting shorter, wear your reflective vest so you can be seen - I'm also going to add a headlamp like that on the left into the mix for when I am trailrunning - have a great day.

Running into the Celebrities

Clocked 7 miles last night @ 75% - just to make sure I was not rested & fresh this morning - I wasn't...but pushed through 14 miles @ a 7:15 pace. I'm at 36.5 Miles 1 and a half days into my run week - cool. Gorgeous NYC Morning! Okay -word has it that one of the people on that Vanity Fair Cover is considering running in the NYC Marathon on Nov. 4. No, it's not the baby - and no, it's not the guy - Tom Cruise - it's the woman, his wife Katie Holmes. Yep - that's the word. I was told her security is probing into what would be required, etc. for her to be in the event - contacting the New York Road Runners, etc. When I heard this I said, "Who's Katie Holmes?" I never heard of her y'all - would not know her if she walked right by me. Then I was told she's Tom Cruise' wife, etc. If this woman just put on a hat and sunglasses - NO ONE, not a single person would recognize her and or give damn who she was. A lot of celebrities do shit that's unnecessary for the sake of creating attention around them. That runner above on the right? That's P. Diddy running in the '03 NYC Marathon. Nobody would recognize him if just kept the hat & sunglasses on - but he's P. Diddy, he can't do that - I saw him at the start - He's wearing 2 Carat Diamond Studs in his ears - and a very wide diamond bracelet on his wrist. The Bling in a marathon kind of tips off people on who you are, no? He would not stage the bling for the start, would he? Well there he is proudly crossing the finish line - and that right wrist? What happened to the bling Puff? Somewhere along the course the bling on the wrist became bothersome I imagine....and there he is again below post race on a trainers table - glad to see he was able to get the bling back on the right wrist! Funny story - Puffy originally hired famed running coach/author/guru Bob Glover to train him. Puffy would show up in Central Park to run and expect to be allowed to have his Private Blinged out SUV allowed on the Central Park road within the Park, following him from behind - as security for himself, while the park is closed to all cars and traffic (other runners, rollerbladers, cyclist be damned). Well this did not fly with the City or Bob Glover. In fact Puffy had a lot of other whacked out terms and demands that he placed on Bob Glover for this whole training regime, etc. Bob Glover's a serious running person - he had enough of the nonsense after 1 week and he told Puff to get another coach and ended the relationship - for real y'all - that's what happened. I see celebrities running all the time in Central Park - nobody's trippin' - That guy on the left sticks out like a sore thumb when he runs in Central Park - primarily because he's like 6'5" or 6'6" and you just don't see runners that tall. That's Howard Stern and you'll see Howard in the park in the Winter - he's like a seasonal runner. Howard pulls his hair back, puts on hat - wears a pair of sunglasses - and does his running thing - and nobody bothers him (and everyone knows it's Howard Stern). Katie Holmes can run the NYC Marathon securely & anonymously, easily. If you start hearing she's running the NYC Marathon in the media? It's because her people want it known and it's told to OK! Magazine like here. Have a great day!

Running into the Extraordinary: Sarah Reinersten

Got 24 hours of rest however was in Central Park this morning @ 6am running in a chilly 45F - ripped through 15.5 miles - considered going for 20 - but thought it might possibly marginalize my evening run tonight so I ceased at 15.5 - great 1st run to a new run week. I'm clocking another 110 miles this week. The NYC Marathon is in 3 weeks and now's the time when I start cranking up the mental side of this - placing my mind in a paradigm of infinite possibility - no barriers, no walls, no box. I have to think of the incredible. To that end on reflecting of the past 4 weeks of 410 miles - and 2 weeks ahead of 200+ more. Most of my hardcore running friends are surprised I've not injured myself by now - if I make it 13 more days without getting injured - I'm going to keep rolling the dice - and not race cautious or safe. I'm still devising my race/course strategy - but it's going to be high risk - that's for sure. I'm not into serving as a vehicle for the commercial ends of a company - unless I can get down with the product. That video above is a 60 second commercial - and it's not the product - it's the real person - she'll make you look in the mirror and say, "what's my f'#@%'ing excuse?" You need some motivation to run? To put in an extra mile? Check out Sarah Reinersten in that video clip running in Central Park - that's what I did this morning (both - checked out the video and ran in the same place). "My Dream is to do extraordinary things every day". Those are the words of that woman on the right above - Sarah Reinersten, and I can get down with that - have a terrific day!

Dirt, Drugs & Total Bullshit in Running

Ran 5.5 last night in a deluge of rain - got up and was in Central Park by 6am - pushed 11.5 miles @ a 7:10 pace giving me 110.5 miles in my run week concluding 24 hours before the start of the next run week - I will get 24 hours of rest before I run again. That on the left is Eddy Hellebuyck, a 46 year old runner - for a long time he's been known in the serious running circles for his fast times as a "Master" runner (over the age of 40, etc.). This morning i was reading an article featuring Eddy Hellebuyck in the El Paso (Texas) Times. It said, " Eddy Hellebuyck has run professionally for all of his adult life, for nearly three decades now. And he does it well; very well. Hellebuyck, now 46, will be one of an elite field racing down Transmountain Road on Sunday morning in the Spira Defy the Ban 10,000-meter road race. He believes he can claim $5,000 for an American record in the 6.2-mile charge down the west side of the mountain. And why not? Hellebuyck is no stranger to American records. Now a track and cross country coach in Oro Valley, Ariz., Hellebuyck holds the American age group record from 40-45 at 5,000 meters (14:12), 10,000 meters (29:05), 15,000 meters (45:10) and in the marathon (2:12.48). Spira will pay $10,000 for a world age-group record and $5,000 for an American age-group record in the 10K race. The company also will pay $2,000 for the top male and female finishers, $1,000 for the second place man and woman and $500 for the third place man and woman. "Our goal is to give money away," said Spira's Andy Krafsur. "We have an outstanding field and the money is there. Anyone can run our race, and they can run it in any shoes. But to win the prize money, they must wear Spira. That is why we chose this race. It is hard on the knees and ankles to run downhill and our shoe (with spring technology) lessens the stress by 20 percent, and it doesn't just cushion but it returns energy. Hellebuyck is able to set a strong example for his high school runners, too. "I think it is important to stay fit while coaching high school," he said. "There is a mutual respect involved. You expect the kids to do well, but they don't want to see you standing on the side, smoking a cigarette. You are out there and they see it, see you work, run and sweat with them. It's important." It is what Eddy Hellebuyck does, what he has almost always done. That article was written by Bill Knight, just click to read it. Isn't that some lovely praise of Eddy Hellebuyck? He must be one hell of a guy, right? If you read this blog, you know I have Spira shoes and have written glowingly about Spira Shoes - just click here to see the blog entry. Would you like some real world insight & truth in the world of running & Spira? (1) Eddy Hellebuyck is an OFFICIAL DRUG CHEAT. It's true, just click that link, that's literally the headline, not mine - but I know it's accurate. He's coming off a two-year suspension from The United States Anti-Doping Agency. Hellebuyck's suspension followed a full evidentiary hearing before a three-member panel of the American Arbitration Association (AAA)/North American Court of Arbitration for Sport (CAS), which reconfirmed the scientific validity of the r-EPO test and the UCLA laboratory's application of the test in the analysis of Hellebuyck's urine sample. Further, the statement reads, the AAA/CAS Panel held that "No reasonable conclusion can be reached other than the [athlete] used r-EPO." It was reported in USA Today, at the US Antidopning website and click the year 2004 under SANCTIONS, you’ll see Eddie’s 2 year ban there too. He loss all credibility in the Colorado High School programs he coached at (look that up to confirm but as I recall he was asked to leave due to losing all credibility as a mentor to youth) and I know for a fact within the serious running circles on the internet, discussion forums, etc he has no credibility. When a drug cheat gets caught, you are a fool and an idiot if you believe it was their first time. Eddie Hellebuyck just finally got caught - he's likely been cheating for a long time. What pissed off the running community is his cheating has enabled him to win prize money at various races and get levels of sponsorship. Eddy Hellebuyck was winning $5,000 at a race here, $7,500 at a race there, etc. as a drug cheat, depriving prize money from the master runner who put in the work and did it "clean". This week disgraced Olympian Drug Cheat Marion Jones returned her Olympic medals. Eddy Hellebuyck has not returned one penny of the $50K or so he would annually win as a drug cheat at the various races. It's hilarious that Eddie Hellebuyck is featured in a race called, "Spira Defy the Ban 10,000-meter road race" - makes sense, Eddie knows a lot about being "banned". Spira on its own is controversial and is not doing itself a favor by possibly having to award a formerly banned drug cheat like Eddie Hellebuyck prize money. Now you want some real dirt? Spira should pay me prize money. Why? I met with Spira last year - yep, with the former President before Andy Krafsur and their hired spokesman American Running Superstar legend Craig Virgin (great guy). I brought along my running buddy and racing mentor, Westchester Track Club superstar John Samsel (that's him on the left). At the time Spira had some marketing that rubbed the NYRRs the wrong way and had some "fence mending" to do with the NYRR. Spira was good to me & John - I did what I could with Mary Wittenberg, President of the NYRR, to get Spira back in good favor (allowed to exhibit at the Marathon Expo, etc. stuff like that). Spira suddenly got a new President and new NYC Marketing company. Last Spring I was training in Central Park in a pair of Spira Del Sol shoes, those on the right. As you can see they're highly visible and I was spotted by the President of Spira's marketing company who stopped me and wondered how I liked the shoe, how I heard about it, etc. I did not let on but I knew more about Spira than he did - he was just enthusiastic a NYC runner had on his clients shoe, an uncommon shoe. This guy was so enthusiastic about me wearing the shoe - he told me to send him my contact info & shoe size, etc. - he would send me some shoes, gear, said they wanted regular weekend warrior type / class of runners to sponsor and that I would be a "Spira Runner", it went on and on. I even sent a note of thanks to the new President, Andy Krafsur who read my blog entry on Spira on Harlem 26.2 and was excited about that and thanked me. Since then I have not heard a damn thing from Spira, Andy, or the wiz bang NYC Spira Marketing company, lol. What makes this all the more funny to me is I love the Del Sol shoe, it is one of the best training shoes I've ever owned - the 11.5 miles I ran this morning were in the Del Sol shoe. So this morning I am musing on the irony going on all over the place, (1) my personal all time high mileage as a Master runner of 110 Miles makes me appreciate Masters who put in the work and race clean UNLIKE Eddie Hellebuyck, (2) John Samsel can confirm on a behind the scenes level the efforts I made to help Spira with the NYRRs and how Spira on Sunday may be awarding a former banned drug cheat runner money in the "Defy the Ban 10K", (3) The new leadership at Spira being excited about me, promising me this and that - then somehow I fell off the face of the earth to them. I am going to send this blog entry and link to the El Paso Times writer, the editor, & publisher to illustrate to them the poor journalism of writer Bill Knight. These records of Eddy Hellebuyck were achieved as a drug cheat for crissakes and everyone in the running community knows that - it's common knowledge. It is outrageous for a writer and or newspaper to write about Eddy Hellebuyck, to "glow" about him and his feats and not mention he's a banned drug cheat - who was basically kicked out of his Colorado running community having lost all credence as a runner and mentor (coach) just a couple years ago. How do you do that? To now speak of Eddy by saying "Hellebuyck is able to set a strong example for his high school runners". Are you kidding me? Sorry, Marion Jones has no credibility going forward - and guess what, neither does Eddy Hellebuyck. The newspaper should be ashamed and Spira on Sunday could be very embarrassed. Yes I am also going to email this to Spira too. I am all about principle & integrity y'all - and this blog entry is about exposing the nonsense in journalism & the running community - and it's all the 100% truth - exposed only at Harlem 26.2! Have a great day.

Wearing a Bib Whilst Running

After 3+ weeks of dirt/gravel running - last night I decided to go strictly road - clocked 9 miles never slower than @ 7:00/mile - very cool night of running - ran all of Central Park Plus! I did a little bit of showing off and blew past some real runners at about a 6:30 clip - don't hate y'all - gotta get my swagger game up for this race. On the East Side of Central Park at the main entrance adjacent to the reservoir where the runners often meet - I was flying yet out the corner of my eye caught the sight of great ass bent over stretching - I kept my focus/pace on running - but let my eye get a fix - another quick glimpse and I saw it was the ex-girl friend, lol. No wonder I was checking her ass - she's one hot tamale for sure - she had her back to me so we never really saw each other - however we're cool and we would have said hi to each other otherwise - I was just focused on my running. Got up this morning, I was in Central Park by 5:30am y'all - punched in 11.5 miles @ 7:00/min pace. 20+ miles training in about an 11 hour period - cool! 94.5 Miles 5 & a half days into my run week - sweet! I think I'll rock 110 miles this week, we'll see - Feel strong - my running game is getting on point! Okay - that woman on the left is Kristina Freisem, who is what you might call a marathon junkie. She'll be on the starting line Sunday for the Denver Marathon, her sixth 26.2-mile effort this year and her second in as many weeks - she ran Chicago and of course is still recovering from the hot and humid Marathon on Sunday, where she finished the course in 4:13. She has 32 marathons under her belt despite being a chronic asthma sufferer and has run an aggressive schedule of races while running only three times and about 25 to 30 miles a week. She told a Colorado reporter, "I just love to run marathons, and if I weren't married, I could probably run three times as many, it's harder living here (Colorado) because I can't tell the difference of being out of breath from the altitude or my asthma. I'm limited in what I can do, but it's definitely not something that should be crippling." Kristina went on to say in regards to her fatigue and needed recovery coming off Chicago and running "back to back" marathons. "I don't care about that or the altitude or how slow I run this weekend. I'm going to be psyched, because it's going to be a lot cooler than it was in Chicago, and it's a great way to see the city (Denver) ." Great attitude I love a runner that makes it happen for them y'all - she reminds me of SpaHa Runner - you know, the SpaHa person that comments here on Harlem 26.2? I know her in real life - she's basically the same - hell bent on clocking marathons come hell or high water - lots of them, she's planning on clocking the big 5 world marathon majors in fact (Berlin/Chicago/New York/Boston/London) and she'll probably get'em all too - The photos with the medals are great & a lot to be proud of - but I'm about to say something that's rubs some the wrong way. I don't keep my medals, I give'em away to people. Yup, I'll never be able take a photo like that of Kristina Freisem above because I don't have medals. The medals I've earned are in the keepsake of people that have inspired me along the journey. Don't get me wrong - the medals are hard earned and very symbolic - but when you finish these marathons there are thousands of these medals....sometimes 30,000 and 40,000 of them. The day after the NYC Marathon there will be 50 - 100 medals for sale on Ebay. I told you all this would be a bit controversial - I'm not hate'in on the medals y'all - but it's not the medals. They're indistinguishable, one from another. It's the simple and right there in front of you - it's the bibs. That's right - simple tyvek paper material - far more valuable & true to your running journey than the medal. Kudos to Kristina Freisem but the medals don't impress me much. The bibs however do. The medals went from the box to your neck - clean & shiny. The bibs speak to your journey - your story - your struggle, that bib was with you every step of the way. You can DNF (Did Not Finish) a marathon and you won't get a medal, and that's Okay in my book - you DNF'ed though for a reason - and the story behind that DNF is in that bib. You can have a glorious amazing running experience yet DNF and not medal - but that does not mean it was not a rewarding and great effort - and it's all embedded and laced in our simple race bib. We vest "value" in the craziest of objects and that's why there's a cottage industy - right now you can buy all the Chicago Marathon medals you want on Ebay. Your bib is authentic and priceless. Like you, there's only one. There is no other exactly like it able to be bought on Craigslist or Ebay. Just like how real love is found in the trenches...well that bib went through the trenches with you in that race effort. It's real. At the end of my marathons my race bib looks F'#%&' ed Up. Why? Because I "went for it", for hours.... all out and that bib might have the residue and stains from sweat, saliva, gatorade, gels, possibly torn on the edges, definitely wrinkled, hell DNA is probably on the bib and who the hell knows what else - maybe street crap - if I fall on the road in the journey - and if I do fall - I would get up - and continue on - and that bib would hold the record of my fall....and rise and effort to continue, even if I DNF. If your bib, like the medal afterwards, is neat and clean - you did not have much of journey. Have a great day!

Running into a Presidential Marathon Cheat? I'm Shocked!

Ran a solid 7 miles last night - clocked 9 strong in the drizzling rain this morning, I'm at 74 miles 4 and a half days into my run week - feel OK. Yesterday blog commenter Quinto Sol and I were going back and forth on authentic Mexican cuisine - and on that note, "authenticity" and "Mexico", that man on the right is the leader of Mexico's PRI political party and a very solid marathon runner, Mexican presidential hopeful in 2000 and 2006, Roberto Madrazo, 55. He's the real thing too with a 3:39 at the London marathon, and 3:44 in San Diego Rock & Roll Marathon. He played up his marathon-runner image in his 2006 Mexico election campaign too (against those guys on the left), unfortunately Madrazo limped into third place in the 2006 election with 22 percent of votes, the worst showing in the PRI's history - oh well. A week ago at a race he was photographed beaming after he broke through the finish line in just under 2:41, first for his age group in the Berlin marathon! Ole! Ole! and he was wearing a shiny fire engine-red tracksuit. Alright! That's the spirit - he is from the Mexican state of Tobasco - makes sense to me - 2:41, now that's impressive in the World Marathon Major race photographed below on the left. In fact it was so impressive - an enterprising Mexican reporter familiar with Madrazo's running raised an eyebrow. The Mexican newspaper voiced suspicion and a check of the race route logged by his microchip found he apparently took a short-cut that shaved off a third of the route. What? A politician cheating? I'm shocked! Yes, back in Mexico opponents accuse Madrazo of fixing his victory in a 1994 election for governor of Tabasco state....but he would not cheat in a marathon, would he? Well...they do say his 2000 presidential election defeat (in Mexico) was due in part to the graft-stained image of his Institutional Revolutionary Party, or PRI. The PRI held onto power in Mexico for 71 years up to that point too. Well, as it turns out, the Berlin race officials once prompted examined the record of Madrazo's chip, some how his 25km and 30 km checkpoints were unregistered, his chip never crossed the mats there. And in fact based on the recordings of his chip at the 20K & 35K checks points, Madrazo allegedly took 21 minutes to cover that 15 kilometers - about 9 miles (while the world record for this distance is 41 minutes). LOL, this guy got busted y'all - cheating in a Marathon - with pride and basking in the afterglow of finishing first in his age group. Yup - read about it here, or here, and rightfully the Berlin race officials of stripped him of his finish and declared him disqualified (for cheating). It's one thing to "rig" an election - after all, the US Supreme Court upheld our rigged presidential election in 2000, the state of Ohio's presidential election was rigged in '04, I'm not going to come down on Madrazo for rigging Mexican elections - that's indeed part of the job of being a politician, - however blatantly cheating in a marathon? Now that's low! Cheating like this does not happen overnight y'all - to circumvent has probably simply been a way of life for this guy - pathetic. Have a great day!

Running into PFPS (Runner's Knee)

Last night I clocked 7 miles - wore some racing flats (basically slippers) and wanted to feel some speed - about @ mile 5 into my run I felt my left knee "vibrate' with the strike on the ball of my feet...slowed down, cruised - was concerned...picked it up...more vibrating shocks through the knee on ball striking with speed. Crap - I shut down at mile 7 in Central Park and took a cab home on Central Park West. I know this pain - this is how I screwed up my '05 NYC Marathon, overtraining - damaged my meniscus, raced on a damaged meniscus - dumb dumb dumb dumb. I finished but could not run for 5 months. I went home last night scared - bought a bag of ice at the grocer and wrapped my knee in ice - assumed the worse - the beginning of the end - I've clearly overtrained - I know my limits. Last night? I was throwing in the towel - knew my NYC Marathon was F @%#'ed - and I was on-line looking at ING Miami Marathon in late January or perhaps even Boston - I am qualified for race Boston '08 if I want. I poured a glass of Chardonnay and thought damn damn damn damn. Then I thought it's possible I was wearing too thin of a shoe/racing flat - on road surface -down hill...and just hitting the right delicate worn spot. I went to bed agreeing to not run for a day or so and simply seeing what it feels like. I woke up at 5:30am thinking "who am I fooling?" I'm a runner - this is what I do - I don't "half-ass" this or anything - if I can't train like I want - I am not racing. You have to train fearless, if my knee is "F'#@%'ed" , it's just "F'#@%'ed", so much for NYC '07. So I got up and wore my Asics Nimbus 8 cushion shoes and headed out for a run - had a successful 9.5 miler free of pain bringing me to a total of 58 miles 3 and a half days into my run week. So happy to be able to run 9.5 miles this morning with no pain. I ran hard - just in a "safe shoe" - the racing flats place tremendous demand/pressure on the knees. 42% of all over use injuries effect the knee joint, and patellofemoral pain syndrome (PFPS), or simply "runner's knee," is the most common overuse injury among runners. It occurs when a mistracking kneecap (patella) irritates the femoral groove in which it rests on the thighbone (femur). Pinpointing a single cause is difficult, It could be a biomechanical problem--the patella may be larger on the outside than it is on the inside, it may sit too high in the femoral groove, or it may dislocate easily. Also, worn cartilage in the knee joint reduces shock absorption, high-arched feet provide less cushioning, and flat feet or knees that turn in or out excessively can pull the patella sideways. There are also muscular causes. Tight hamstring and calf muscles put pressure on the knee, and weak quadricep muscles can cause the patella to track out of alignment. Just the repetitive force of a normal running stride alone can be enough to provoke an attack. PFPS can affect one or both knees. It strikes mostly younger, recreational runners and twice as many women as men, according to the British Journal of Sports Medicine. (Women tend to have wider hips, resulting in a greater angling of the thighbone to the knee, which puts the kneecap under more stress.) Symptoms include tenderness behind or around the patella, usually toward its center. You may feel pain toward the back of the knee, a sense of cracking or that the knee's giving out. Steps, hills, and uneven terrain can aggravate PFPS. To prevent PFPS, run on softer surfaces & gradually increase hill work in your training. Change shoes! They say, "If your feet have good form, your knees will follow". So where does this leave me? I am not easing off my training - I will not wear racing flats again up through the NYC Marathon and I will revise my shoe strategy for the race. What happened to me last night freaked me out - I was down int the dumps last night y'all. However now I'm okay - I will only race if I feel 100% and at this point I'm still in this NYC Marathon - however I will now not wear a racing flat but indeed a full blown cushion shoe - perhaps something like that above on the right, the Asics Gel Kayano 13. A completely amazing shoe forgiving for my muscular frame and weight - a shoe that will allow me to drive hard in it will giving me support at various strike points and as I "roll" my foot and propel. I just might buy that shoe this week and give it a test drive. I think (hope) I'll be okay here on out in a proper shoe as I practice near perfect technique. This is all a roll of the dice y'all - I don't race "safe" - the race is in 26 days - my only taper will be 8 days (not 3 or 2 weeks) - I am just hoping my knee holds up allowing me to train pain free for 18 more days. Sub 3 on the NYC course is something that is going to take me til '08 to get to - however I am confident now I can go sub 3:09 - would be ecstatic to go 1:29 for the first half and 1:37 for the second getting me to 3:06. Another goal of mine is to not lose the race by more than 1 hour - I think a 3:06 will do that! Finishing in the top 1,000 is also a goal that perhaps a 3:06 can get me - we'll see - lord please just let me knee last 18 more days and I will come through at 3:06! Have a great day!

Running into the Hotness

Was tired last night - clocked only 3 evening miles but I ran fast @ a 6:30 pace - felt good - got up this morning and clocked 8.5 miles bringing me to a total of 41.5 miles 2 and a half days into my run week. Tragic to see a 35 yr old runner died Sunday while running the Chicago Marathon as stifling heat and smothering humidity forced organizers to halt the race after four hours. While 300 people were taken to area hospitals because of heat-related ailments. About 10,000 of the 45,000 registered runners never even showed up for the race, while another 10,934 started but didn't finish, officials said. Organizers decided to divert runners from the race route to the starting area shortly before noon when temperatures reached 88F degrees. Ailing runners were provided with medical attention and cooling misters. "We're seeing a lot of our participants slowing," race director Carey Pinkowski said. "It was a contingency plan we had in place and we decided to implement as a precautionary measure." Organizers closed the second half of the course just before noon, four hours after the annual race started with temperatures already touching 73 degrees with 86 percent humidity. By 10 a.m., temperatures had reached a race record of 88 degrees. The previous marathon record of 84 degrees was set in 1979. Organizers initially hoped to let those who'd made it halfway complete the 26.2-mile race. But as the event continued, even those who had passed the halfway mark were told to turn back. Some kept going and helicopters hovered over the race course while police officers shouted through a bullhorn and warned runners to slow down and walk. Fire hydrants were opened along the course and some residents who live along the race route used garden hoses to spray water on the weary runners. Marathon officials lined the race route with cooling buses, misters and water-soaked sponges and promised to increase water supplies at aid stations. But that didn't appear to be adequate. Runners and fans also reported shortages of water and Gatorade along the course. I was registered & entered in the '04 Boston Marathon - I got hurt 2 weeks before the race and could not run - it ended being 85F degrees for that Boston Marathon - not sorry I missed it. I love training in the heat - however I have no desire to race 26.2 miles in the "hotness". On a more fun note and speaking of the hotness, for the local readers I went out Saturday night to a hot place - El Paso Taqueria on 116th St. in SpaHa (Spanish Harlem) - authentic mexican cuisine - Great Zagat review too - we were just "roaming" looking for a place to grab a bite to eat - and I saw this unfamiliar sign - walked a bit further to the place and wow, fantastic! It's brand new, been open for less than 1 month. They have 2 other locations on the more "tony" Upper East Side - however like many nice Manhattan restaurants - they're seeing the fertile ground so to speak that is Uptown in Harlem. It's cozy - with lovely garden dining in the back - which is what we did - which made for a very fun NYC Saturday night as it was quite warm. Shrimp fajitas & a pitcher of Sangria ! Fantastic & fun - pristine presentation on a sizzling plate with the appropriate side presentations of pico de gallo, sour cream, jack cheese, tortillas, etc. along with black beans & rice - it was just terrific! This is a definite spot to visit - and go while it's still warm - hopefully on a clear starry night - very charming and with a date - the hotness, a wonderful addition to Harlem. I think I'll be "mum" on the date for a while y'all....hahahaha. You know when I meet women - the first thing they say to me is, "Lance - I would love to go out - but just don't blog about it".....LOL. Have a great day!

Running into the NYC Marathon Course

Clocked 4.5 @ 80% last night, got up (late) this morning but pushed 11.5 miles - bringing me to a total of 30 miles 1 and a Half days into my new run week. I hope I can stay healthy and am now thinking about the NYC Marathon Course (considered the toughest major road marathon course in the world) - even the elite pro runners say this. Why? It's perfectly designed to seduce, fool, and break you down - and in the process - squash your goals. How so? First of all in the race you get off Staten Island and enter Brooklyn for about 14 miles - a long flat run to start the race. This is seduction. The flatness of Brooklyn induces you to run too fast and the crowds, their energy, the frenzy - the whistles, bells, & screaming, etc, it's a circus and it can suck the energy right out of you - but you only realize that after you've left Brooklyn & cross the half-way point at the Pulaski Bridge and are into Queens. Brooklyn's great - but you realize after that fact that you got "spent" in Brooklyn. The revelers are fantastic and all, don't get me wrong - but the truth is you want them when you're struggling - much much further into the race. Queens, this is where you are "fooled". - you start to get into hills, the half-way mark in fact is as said the Pulaski Bridge climb. That feels and seems tough - but it's NOTHING like what's just ahead....The five bridges along the course offer uphill climbs ranging from a quarter mile to a mile followed by a downhill of roughly equal length and grade. The problem is, you lose more time on the ups than you gain on the downs. What's ahead?.....the bridge that is notorious and absolute murder is the 59th St - Queensboro Bridge. In that photo on the left runners are happy to be exiting the bridge and are making the hair pin turn onto 1st ave. This bridge is another point (along with the Brooklyn straight-way) where in your race - you as a runner can take a major set back. Why? You've ran 14 miles before you hit that bridge - then you have a 1 mile up hill climb - whatever energy you had in your legs before that bridge?....well the bridge makes it a point to deplete and drain every last bit of energy out of you. Think about it...very few runners if any in the race have actually trained with a 1 mile up hill climb in their training. The bridge is a major shock to the system. Generally it's at this point in the race where competitive runners even say "to hell with this.... let me just get through this damn thing". This is the "breakdown" point and that's the thing about the NYC Marathon, everyone starts out with the best of all strategies and goals, however at some point in the course you reach the tipping point where you don't give a damn about time, all you want to do is get through this - and finish. You're in such pain, fatigue and some level of personal distress - you just want it to end. Even for competitive runners the NYC Marathon at some point "de-evolves" from a "race" to "survival". To hit your pre-defined goals in this race - you have to be very very strong, physically and mentally - you see that woman on the right?....that's Jelena Prokopcuka, a big time superstar runner....and before last years' race she said, “I am full of anticipation to try to win again,” said Prokopcuka. “I respect my competitors, but I am not afraid of them, because I am feeling I am strong enough to beat everyone on the ING New York City Marathon course.” Jelena won the race in '05, '06, and is looking to win again in '07. Jelena does not "win" other races y'all....London/Boston/Chicago/Berlin ? No, no, no ,and no. NYC is unique and requires a specialized strength set - Jelena's got if for the NYC Course - and she knows it. You have to be very strong to race NYC congruent to your pre-defined goals. Have a great day!

Why I'm Running 100 Miles Per Week

Got up early and pushed 14 solid miles for my 4th week of my 7 week marathon training program - may go over 100 miles this week, perhaps 120 or so - we'll see. Why so much mileage? I am preparing for miles 16 - 26.2 y'all, to transverse them at a "racing" level - not @ a training level or pace. There's a great read titled, How Much Mileage Is Enough? By Jason R. Karp, M.S . That was in Running Times in the Spring - it touches on what I'm amidst of - running very high weekly mileage. In the article according to David Costill, Ph.D., conducted a study on the training characteristics of the U.S. Olympic Marathon Trials qualifiers revealed that the men averaged 90 miles per week with a peak mileage of 120, while the women averaged 72 miles per week with a peak mileage of 95 for the year of training leading up to the Trials. However, the elite male marathoners (sub commonly taken from muscle biopsies increase, but as you move up to about 60 miles per week, things start to plateau," he says. "The exact mileage at which this plateau occurs depends on the individual, but beyond about 60 to 70 miles per week, there’s not much change taking place." So, if VO2 max and muscle cellular adaptations plateau at about 70 miles per week, why do people run much more than that? "I really have no idea," says Costill. "People who run 5Ks and 10Ks still need a lot of speed, and when you run 120 or 130 miles per week, you can’t do much quality." I would disagree with him here - too many most pro runners marathoners are clocking 120 - 150 miles / week. Costill ->The elite men averaged 97 miles per week with a peak mileage of 126, while their national-class counterparts averaged 90 miles per week with a peak mileage of 119. There was, however, a statistical difference in mileage between women’s performance levels, likely due to their greater range in performance. The elite women (sub 2:40) averaged 84 miles per week with a peak mileage of 112, while their national-class counterparts (2:40-2:48) averaged 69 miles per week with a peak mileage of 91. While the faster female marathoners ran more, only a quarter of the difference in marathon performance between women could be explained by the amount of mileage they ran. Mileage accounted for even less of the difference among the men. If there is little or no improvement in VO2 max and the metabolic profile of muscles as one runs more than 70 miles per week, is there any benefit at all to running more? Maybe. Research has shown that runners who run high mileage tend to be more economical, which has led to the suggestion among scientists that running more than 70 miles per week improves running economy (the amount of oxygen used to maintain a given pace). It is possible that, just as repetition of the walking movement decreases the "jerkiness" of a toddler’s walk to the point that it becomes smooth, repetition of the running movement has an under-recognized neural component. With countless repetitions, muscle fiber recruitment patterns and possibly even the relationship between breathing and stride rhythms are optimized to minimize the oxygen cost. In other words, practice makes perfect. That's the best explanation I've heard to communicate why a weekend warrior (non elite runner like myself) is motivated to run 100 miles/week - - trying to feel that zone where I am not conscious of fatigue over distance and have not marginalized or compromised my stride, gait, footstrike, all of it.... all the mechanics including breathing, etc. Just as through repitition a toddler perfects walking, I am trying to perfect and smooth out racing - when fatigued over distance and approx 3 hours. Costill -> Additionally, high mileage reduces body weight, which further reduces the oxygen cost. Because it is hard to prove cause and effect, it is not clear whether high mileage runners become more economical by running more miles or are innately more economical and can therefore handle higher mileage without getting injured. Hope I don't get injured, have a great day!

Running TO GET PAID !

Went out last night at 9pm and turtled through 6.5, feeling more rested this morning ran a solid 11.5 miles - getting me to 101 miles for the week. Feel healthy & strong - kind of tired, new training week starts Saturday - week 3 of 100 miles is in the can! Cool. Sunday is the last day to run a qualifying time of faster than 2:22 to earn a spot in the United States Olympic trials in the men’s marathon, which will be held in Central Park on Nov. 3, the day before the NYC Marathon. That guy below on the left is New York Road Runner - Central Park Track Club member Thom Little - he has run 2:25 @ NYC Marathon. He's racing in the Chicago Marathon this weekend, if he cracks 2:22 he'll get to run another marathon, the Olympic trials, only 27 days later on his home turf, Central Park. To run a 2:22 marathon, a runner must keep up a pace of 5 minutes 25 seconds a mile over the 26.2 miles . Thom can do it on that flat Chicago course. Thom said to the New York Times, “I started dating a woman this summer, and she explained to her coworkers about the trials,” said Little, who ran a personal-best 2:25:55 at the New York City Marathon last year. “When I went to some work event, they were calling me the Olympian, which was pretty funny. I was like, ‘You guys are way off, but O.K.’ ” Thom, take the credit for goodness sake, you've earned it ! "Get paid Thom", you're putting in the work and "clean", unlike Marion Jones there on the right, who today will admit what everyone in running has known for over a decade, big time steroid user - painfully obvious with that man's body, and why did she do it? Bottom line is she wanted to "get paid". Well "getting paid" is something I tried to do with a woman once, a woman who runs and on my blog told everyone she's hired a "well known and experienced NYC Marathon runner" as a personal coach to get her to a 3:30 NYC marathon. Remember the Eye to Eye Contact blog entry? Well the woman I am speaking of, and spoke of anonymously did as I said she would, read my blog - and responded. I had not read her response until last night and just replied back in kind. Go check it out - it's hilarious, she's hilarious, I hope Thom Little has found the one for him as being single in NYC?...the stories I could tell, and here's another that will leave you in stitches! This very woman who elected to publish on my blog that she's paying this "well known & experienced NYC Marathon Runner" to personally coach her? I wonder what he (the coach) has to do to get paid? Let me tell you what I had to do, from the very same woman - pull teeth & it's a funny story. Here we go, she tells me she needs to buy a computer, hates to have to spend another couple of grand, etc. After identifying her computation needs (according to her), I told her she can save a ton of money and get a computer on Craigslist that will do the job for $300 - $400 or so. She then asks me to buy a computer on Craigslist for her (since I am more computer savvy) and that she will just pay me back - simple reimbursement. I'm busy but I'm up for a favor for a friend and say "okay - let me help this woman save a grand or so". So I go about doing exactly that, found a computer, checked it out, paid the seller $300 (might have been $350, this was last January) and solved the problem. I contacted her, she's happy, I bring the computer over to her @ her place - coincidentally on the night we had introductory first time sex with each other. Okay, dinner/wine/sex - it all goes down, the next morning we're showered, dressed, in the doorway of her apartment, the front door is open and we're about to leave to start our day and she's looking for her purse. She says to me, "oh yeah - I forgot to reimburse you for the computer, let me get my wallet". She locates her wallet, starts counting out money, cash, and she says, "here". I stick out my hand and she places a stack of cash in my hand. At this moment I was amused. Why? Here I was in this woman's apartment, first time introductory sex, we're both dressed and leaving, and I am standing here in the doorway receiving a stack of cash. It all felt very "Pretty Woman" except I was Julia Roberts, She was Richard Gere. Humorously I felt like a "call girl" - to myself I thought, I just F #@%'ed this woman all night and now I'm getting cash placed in my hand by her"?, lol. Now I am one to laugh and muse at everything y'all - life is best lived when you can laugh at yourself - so after she places this cash in my hand, we're standing there, I look at her and say, "wow, now that's a nice tip", lol. At the moment it was a funny joke to me......Now get this - this woman? This woman that said "I paid a well known and experienced NYC Marathon runner" This same lady? She responds to my joke by saying, "yeah - why am I giving this to you anyway?" - and summarily that cash that only seconds earlier she placed in my hand?...that stack of cash?.....well she takes the cash right out from my hand...and places it back in her purse!!!! I AM NOT KIDDING! That cash was in my hand less than 10 seconds y'all. What did I do? Nothing- not a thing - I was stunned....speechless....trying to figure out what the hell was this all about?.... she was serious too - I said not a word...we just continued on with our day. I did not say anything that day, or for the next couple of weeks y'all. I only wondered, "Is this some kind of new rule of dating or sex I know nothing about?....everything said and agreed to before the sex is moot or something, erased, does not count, these are the new rules"? To say I was "befuddled" would put it mildly. This was just one of the signs that this woman was not for me - and sure enough - this became a repeated pattern of behavior of this woman. She would say one thing, we would agree on one thing - however she would comfortably disregard what she said or we agreed to - change her mind and "that was that" - I was supposed to accept this I suppose. Well I did not - I ended this. Ultimately we sat down and I laid out to her in clear inarguable details, her "flip flops" - she agreed too (to her credit) - this incident in this blog entry is only 1 of several incidents but a funny incident - I can laugh at (my expense). The tragic ones I won't publish, but they exist. So for me it's just too funny to read her publish on my blog "I paid a well known and experienced NYC Marathon Runner" when I know in real life, for me....to get paid...to be reimbursed? It took a month plus AFTER I addressed the matter with her. Now that's the truth - as is everything on this blog. - I had to pull teeth and move heaven and earth for goodness sake, to get paid. In her response to me her self - aggrandizing is to the point of hilarity. Mind you this woman betrayed me in the most severe way a person can to another - yup - she knows it, she did not dispute a single word in my blog entry then and she won't dispute that statement - it's true - yet and still nonetheless I took the high road in the exit and remain on that plane only poking fun at the silly, like in this blog entry. Life is good when you can laugh at your own personal foibles...that's what I do. Have a great day!

Running into the Flu?

Yesterday afternoon I started to feel nausea, a slight cough, stuffy nose - crap - could not believe it, put on my running gear to run and stood there feeling my body. was not going to happen! I walked 3 blocks to a Duane Reade Drug Store, bought Vicks Nyquil, Dristan nasal spray, & Airborne, and walked home - with the feeling of a slight fever taking hold. Did no running last night - took lots of drugs along with a entire bottle of V8 and went to bed at 9pm. Woke up at 4:40am, more Dristan and some water, was in Central Park running by 5am - clocked 11 miles giving me 83miles so far in my running week. I felt good about 5 miles into the run - things cleared up. From all I know, running can boost or dampen your immune system.

I read in one survey, over three-quarters of 750 masters athletes (ranging in age from 40 to 81 years) said that they are less vulnerable to viral infections than their sedentary peers - and that research backs them up. The positive benefits to the immune system are associated with “moderate exercise.” I may have overdone it here. .
But there is a common, and well-deserved, perception that overtraining and taking part in long-distance races can lower resistance to disease, especially to colds and other upper respiratory tract infections. In that article above it says “Running a marathon and beyond is a huge stressor,” says David Nieman, professor of health and exercise science at Appalachian State University. “What you put your body through is beyond what’s good for it,” notes Nieman, who has run 58 marathons. After about 90 minutes of running, blood glucose levels begin to drop (assuming the runner hasn’t been taking in adequate amounts of carbohydrates), triggering the release of stress hormones, particularly cortisol. This so-called open window of altered immunity is temporary, lasting from three to 72 hours after an intense, prolonged event. Nevertheless, it presents an ideal opportunity to viruses and other invading pathogens, especially those that enter the body through the respiratory system. You probably already practice the single most effective method of preventing the immunosuppression associated with marathon events: eat or drink something with carbohydrates during the race. Low glucose levels trigger the release of cortisol and other stress hormones, which in turn suppresses the immune system. Suffice it to say y'all I flooded my body again with V8, Vitamin C, etc. after my run. I am not dispensing medical advice here other than to remind you the flu season is here and the CDC site on the Flu has lots of good info - I think you can also call #311 to get local vaccine info, or a flu hotline updated info for your area or something....just be mindful the flu is here. I would suggest you get on top of that sooner rather then later, I hope this is only a "brush" I am going through here. Wow, I saw yesterday only eight months after giving birth, world-record holder Paula Radcliffe has revealed she will run her first marathon for more than two years in New York on November 4. Look at Paula on the left - in high heels, pooliside, now that's a photo of her I've never seen. Having given birth to her first child on January 17 - that's Paula and her baby on the left, Radcliffe, 33, returned to competition on Saturday when she finished second in Sunday's Great Bupa North Run Half Marathon in the UK, to Kara Goucher, which I blogged about. Paula can win the race ya'll, let me remind you who she is....the women's world record holder, Radcliffe set the marathon world record of 2 hours, 15 minutes, 25 seconds in 2003. She owns four of the five fastest times in history and has six victories in seven marathon starts, including the 2004 New York City Marathon. You see what I mean?.....Paula "is the business" y'all. She just took time out to have a baby - I've never met her - maybe I'll get to later this month if I bump into her in Central Park - we'll see - have a great day!

Running into Hanson - Brooks Distance Runners

Clocked my 8 miler last night - run went great - even raced with 3 other guys for 2 miles - we alternated who paced, wasn't so much a Big D contest - more so just some hardcore training with random runners coincidentally all pacing the same - got up, it was tough this morning, but managed through my 8 miles, bringing me to 72 miles 4 and a half days into my run week. Marathoning is in the air in Central Park, and now you'll even see it, case in point on Monday in Central Park those guys on the right showed up, the Hanson -Brooks Distance Project racing team from Michigan. If my training can be characterized by any program, it would be what the Hanson Bros. do (no run longer than 16 miles - train and race with fatigue built into your next run). Nine runners from the Hansons-Brooks Distance Project were in Central Park on Monday getting reacquainted with the course that will determine the 2008 U.S. Olympic men's marathon team. Trials are Nov. 3, the day before the New York City Marathon. The group ran portions of the course at race pace on tired legs (that's the strategy of the training regime/program as I have frequently mentioned) -- "Sixteen miles worth of hard stuff," Kevin Hanson (Trainer) said Tuesday. "We were pleased with how it went," said Hanson. "The course, honestly, I don't think it's as tough as we thought. We've been told the horrors of Central Park, but we came away feeling good about it." When team members began their training run Monday at 10 a.m. -- the time when Central Park closes to vehicular traffic -- the temperature was a sunny 67 degrees with a slight breeze, Kevin Hanson said. The runners wore their racing uniforms featuring the team's trademark stop-traffic colors (red and yellow - that singlet on the right), for their romp in the park. Starting now you will see lots of pro runners in Central Park. You might even see that woman above on the left, A Tree Grows in Brooklyn, there is a Rose in Spanish Harlem, and SoHa (South Harlem) has a blossom. That woman on the upper left is SoHa resident and runner "Blossom", rep'ing 119th St, I've decided to call her "Awesome Blossom". What makes her awesome? Well she ran the NYC Nike Half Marathon and the Queens Half Marathon - however a couple a days ago she also ran the 18 Miler Marathon Tune-Up in Central Park. Some way, some how, she ran a faster pace for the 18 Miler on that tough Central Park course - 3 loops of that course on the left, than she did for the shorter Half Marathons, both of them on more forgiving courses (and she was coming off just racing that Queens Half the week before - that's 2 races, 13.1 & 18 in 8 days). That's kind of awesome in my book! I've been giving her pointers here and there and recently told her if she can go 2 x 1/2Marathon Time + 20 Minutes in the New York City Marathon that would be a great great achievement. She asked me where I got this formula, and I will try and answer that.....ahhhhh?...it's kind of a "rule of thumb" in running lore that reflects the person's results more times than not, the person who followed a regime, trained, etc. I can't say I know where it originates, it's kind of a common knowledge rule of thumb thing. Tinkering with the Greg McMillan race calculators is a lot of fun too (to predict your times at various distances). However note NYC (Marathon) is different and needs "adjusting". No marathon is easy, but the ING New York City Marathon can be even tougher than most because of the course. The NYRR website even says (and references the common knowledge "rule of thumb" in regards to the course), "It's not fast—don't let anyone tell you otherwise. You need to be realistic with your time goals or you will be setting yourself up for disappointment. To predict your marathon time, you would generally take your half-marathon time, multiply by two, and add 10 minutes—assuming comparable courses, weather, and training. For the ING New York City Marathon, add another five to 10 minutes to your range". I believe this statement was indeed written and edited by famed running guru that you will see in Central Park all the time, Bob Glover. If you're looking for some new and different approaches in training plans, check out some of the schedules the Hanson Bros. offer. Have a terrific day!

How To Run a Marathon - Out of the Mouths of Babes

Clocked 8 miles late last night - pushed through 8.5 this morning - bringing my total to 56 miles 3 and a half days into my run week. I feel pretty good - all is reasonably well and on course to race in 33 days - I will likely go with an 8 or 9 day taper, that's it - so I'm looking at training hard for the next 24 or 25 days. Okay - My mother tells me I was a little NC-17 leaning "X" yesterday - so about about some Disney safe Rated G....everyone's searching for the answers, tips, wisdom of the age on "How to Run a Marathon". Sometimes we make things overly complex - dont'cha think? Well I've chanced upon The Runners' Lounge - Where Future Marathoners Share Pearls of Wisdom. It's cute, a little color would have been nice -nonetheless still cute....and you know what....it's all actually great great advice! Wanna a smile - check out this 90 seconds of cuteness and have a great day.

Running into a Great Butt

Do you all remember how i blogged about Kara Goucher about a month ago? When she placed in Japan in the World Championships @ 10K and won Bronze? "To Run Like Kara" Do know yesterday she rocked world - for real ya'll - in Europe's biggest Half-Marathon known as the Great North Run Half Marathon, which was meant to be a comeback show for Paula Radcliffe of the U.K. Now you all know Paula had a baby last year and is on the comeback - however before that, she was dominating distance running - she won here in NYC, etc. - but yesterday Kara (there on the left with Paula behind her) crashed the party in the U.K. and delivered a decisive blow to the British world Marathon record holder to win the Great North Run half marathon in north east England in 66:57. Radcliffe ran well too – she finished second in 67:53 – Goucher just kicked ass as she produced the fastest half marathon in the world this year and the fastest ever by an American, her time quicker than Deena Kastor’s 67:34 US record from Berlin last year. “I just ran on how I felt,” said 29-year-old Kara - I felt great until the last two miles when I kept thinking ‘I mustn’t look back because she will know I am hurting’. I kept expecting her to go past me.” Goucher not only ran the fastest ever half marathon by an American, but her times at 15km (47:36), 10 miles (50:59) and 20km (63:33) were also quicker than any US athlete has run before. Now get this - so sure had the British public, the fans on the side of the road been that Radcliffe would win the race the crowd were mistakingly calling out to the race leader (Kara), “Go Paula, great job!” mistaking her for Paula Radcliffe. “I felt bad,” said Goucher. “I mean, I don’t even look like her.” Ha ha ha ha....too funny ya'll. Moving on - I clocked 4.5 last night, and 8 strong this morning bringing me to 39.5 miles 2 and a half days into my run week & feeling good. It's October - serious training time - so serious when I saw a friend - a gorgeous friend this morning as I ran and we ran into each other - a friend who made an impression on me years ago -as she walked away in a pair of jeans and heels - and like a typical man I was checking her butt (impression burned in , lol) - well today as she too was running she greeted me with a "Good morning Lance"....that was music to my ears and fragile ego.....and she was seemingly welcoming a good morning hug - in a nano-second I had a choice to make as I approached her: (1) do I stop and exchange a warm morning greeting or (2) do I continue/maintain my stride & running zone and offer a simple "high five in passing". For a nanosecond I was torn and conflicted - what did I do? Well the NYC Marathon is in 33 days ya'll.....so I had to keep running - and also for another reason, note I had clocked about 5 miles up to that point - and my endorphins were creeping upwards and on the rise - I was feeling pretty damn good (hormonal wise) and was more than half-way to a "runner's high - endorphin rush" - and I haven't had sex since forever ya'll - hence if I were to stop and share a good morning embrace? In my very sheer and short Sugoi Split running shorts? We're talking likely pelvic to pelvic contact...? Possibly skin to skin with our legs and things ever so slightly grazing?..and I haven't had sex in how long?... though it was dawn, I did not need to have my flag unfurl or cause her to think I had a gun in my pocket. I don't need to be running around in Central Park with a full blown erection ya'll - and the real problem with a quick good morning hug is when I hug I seem to let my hand run down the back of a woman's spine, ultimately dropping my hand ever so lightly letting it fall and drape down ever so delicately grazing and silhouetting the curvature of a woman's butt - call this a sort of sensual sexual surveying you might say and perhaps I indeed do have a gun in my pocket as this is the very trigger - the trigger point to a likely erection (I'm not proud of this ya'll - just being honest). Like that photo above - that's Kara Goucher embracing her husband after her Bronze win @ the World Championships in August - she's got a great butt too! Runner's have the best butts ya'll - I'm just being real here - my god, I tell the 'brothas all the time in Harlem you would not believe the butts that even the White women have - that are runners. I see White women all the time in Central Park running with amazing butts - There are some White women with butts so fantastic that you just know up in the family tree somebody had Jungle Fever - at some point. When I see a woman running with a great butt - I think of that Nike ad above from 2 years ago - remember that one ya'll, the words in the ad say, "My butt is big and round like the letter C and ten thousand lunges have made it rounder but not smaller. And that's just fine. It's a space heater for my side of the bed; it's my ambassador to those who walk behind me; it's a Border Collie that herds skinny women away from the best deals at clothing sales. My butt is big and that's just fine and those who might scorn it are invited to kiss it". Just Do It. Hey, it's all good with me! Have a great day.