One foot in front of the other.
Date: 3/21/10
Consecutive Days Run: 80
Runner: Brandon Wood
Shoes: Sir Isaac Guidance Trainers
Location: New York, NY
Type of Run: LSD
Time of Day: 11:02 PM EST
Distance Run: 18.59 miles
Time Run: 02:22:54
Average Pace: 07:41 per mile
Weather Conditions: Amazing (60 degrees Fahrenheit)
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/27638963
About the Run: In my opinion, there are few days each year that are so perfect as today. The sun was shining, there was a light breeze out of North and the temperature was holding right around a perfect-for-running sixty degrees. While I was jealous of the many friends I had running races yesterday and today; Shamrock Marathon, L.A. Marathon and the New York City Half-Marathon to name a few, I had my own, pretty hefty workout to attend to.
Once again, Laminator and I made plans to meet up on the Manhattan Waterfront Greenway. I left my place at eleven AM, setting a nice relaxed pace. Lam and I met after about 5 miles or so and we held on to the same relaxed pace. In fact, for the whole run, I really focused on staying relaxed in my upper body. I’ve noticed that I sometimes tense up through my shoulders and only concentrate on keeping my legs relaxed. Today, I felt good, top to bottom. Lam and I had great conversation and a great time running! All in all, a really wonderful run!
Date: 3/20/10
Consecutive Days Run: 79
Runner: Brandon Wood
Shoes: Sir Isaac Guidance Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 5:19 PM EST
Distance Run: 1.77 miles
Time Run: 00:12:17
Average Pace: 06:57 per mile
Weather Conditions: Amazing (73 degrees Fahrenheit)
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/27545321
About the Run: This run came after my first ride to Nyack, New York of 2010. During my ride I concentrated on keeping my cadence high and spinning through any hills rather than “pushing a big gear”. After arriving home from my ride, I uploaded my Garmin data and then headed out for my run.
I expected my legs to be far more fatigued than they actually were. When I headed out the door, to be honest my legs were a bit numb to anything. Not sore, not tired, just kind of numb. I found though, that I was very bouncy and lively in my stride and I was pleasantly surprised by that! Upon getting home and uploading my data, I discovered that I had held down an average pace of 6:57 per mile! Granted, it was a short run, but a successful one nonetheless.
Date: 3/19/10
Consecutive Days Run: 78
Runner: Brandon Wood
Shoes: Newton Gravitas
Location: New York, NY
Type of Run: Recovery
Time of Day: 6:19 PM EST
Distance Run: 6.27 miles
Time Run: 00:45:33
Average Pace: 07:15 per mile
Weather Conditions: Amazing (64 degrees Fahrenheit)
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/27445321
About the Run: After yesterday’s disaster of a run, I felt like I needed to prove something to myself. So, I may have slightly ignored my assigned effort for today’s run. Coach Jeff gave me a 45 minute recovery run. This calls for a nice, easy run with not much effort. I tried that for about two minutes and then decided to ramp it up a few notches.
My run took me on my usual route on a, once again, beautiful evening. It turns out that my body is a bit in shock about the sudden temperature shift, but I need to get over that ASAP. As I reached the turn around point of my run (I had no idea of pace or distance as I don’t watch those things when I run, only heart rate and total time), there was a runner ahead who would be behind me as soon as I did an about face. As I did, I heard his footsteps about ten feet behind me and relished the chance at an impromptu challenge. At this point, I was right about seven minutes a mile, and the other runner, who I thought was a bit faster than that, had dropped off my wheel in short order.
The run went very well, but did leave me wondering how I’ll stay hydrated for my LSD run of two hours, fifteen minutes on Sunday. You see, during the Winter, all or almost all of the water fountains in the parks of New York City are turned off to avoid freezing. I have a Fuelbelt, but it only holds two, eight ounce bottles. Maybe a four bottle version is called for!
Date: 3/18/10
Consecutive Days Run: 77
Runner: Brandon Wood
Shoes: Newton Gravitas
Location: New York, NY
Type of Run: Endurance Build
Time of Day: 2:04 PM EST
Distance Run: 6.34 miles
Time Run: 00:49:48
Average Pace: 07:51 per mile
Weather Conditions: Amazing (66 degrees Fahrenheit), sunny
Disposition: Started fine, downhill rapidly
Link to Run Detail: http://connect.garmin.com/activity/273712055
About the Run: Ok, first, the title of this post, “AWFUL” has nothing to do with the quality of the run really, it just has to do with the way I ended up feeling. I began my run on an absolutely incredible day, feeling good and ready to run. I didn’t have a tough assignment, but rather a one hour fifteen minute run in heart rate zone 2. I felt good heading out and found nice steady pace at right around 7:30 per mile.
Just before mile three, without warning, I felt my stomach go to pieces. I won’t go into too many details, so I’ll do what I can. I found myself doubled over in pain and wondering if I could even make it the three miles back to my office. I tried to run a bit more to see if it was just a fleeting pain. It was not. I turned and headed back and made it back, fortunately. My run ended up being just shy of 50 minutes, and I felt AWFUL. I don’t know why, but it just sucked…a LOT.
Date: 3/17/10
Consecutive Days Run: 76
Runner: Brandon Wood
Shoes: Newton Gravitas
Location: New York, NY
Type of Run: Quickie
Time of Day: 5:54 PM EST
Distance Run: 1.50 miles
Time Run: 00:13:12
Average Pace: 08:48 per mile
Weather Conditions: Amazing (62 degrees Fahrenheit), sunny
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/27289205
About the Run: With a very small and tentative voice I will say that Spring has sprung here in New York. I hesitate to shout it due to our propensity for late March and even April snow storms that can blanket a very reluctantly springy city in white. In any event, today was a beautiful day to be outside. I got home and immediately headed out the door, taking my dog Bubba with me, for a quick run.
Our run began, of course, with Bubba trying to pee on everything not moving. We headed on our normal route, enjoying every ounce of warm sunshine. the run was quick and Bubba did well, mostly taking it slow, but putting on big bursts of speed every now and then.
Black Diamond Sprinter Headlamp
Newton Running Symposium in Boston
Podcast: Play in new window | Download
Date: 3/15/10
Consecutive Days Run: 74
Runner: Brandon Wood
Shoes: La Sportiva Wildcat GTX
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:28 PM EST
Distance Run: 1.71 miles
Time Run: 00:13:02
Average Pace: 07:36 per mile
Weather Conditions: Cool (46 degrees Fahrenheit), drizzle, WIND
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/27124914
About the Run: This week seems to be one of waiting. Waiting for this frickin’ weather to go away (we are currently on day four of wicked, nasty weather and wind). Waiting for my daughter to decide to arrive! Seriously, these two things are not helping. I realized today that I am also itching to race. It’s been far too long since I’ve run a race and I’m eager to stretch my legs in some sort of event. However, with my daughter being stubborn and giving us a preview of things to come (know her mother and me), I can’t go anywhere without my phone.
Today’s run was pretty good considering the weather. I got out and pushed the pace a bit. I’m looking forward to my run tomorrow and pushing the pace in some of the first decent weather in what seems like an eternity.
Kimberly (#3130) – Dallas Rock ‘n’ Roll Half-Marathon
Michael (#1242) – Dallas Rock ‘n’ Roll Half-Marathon
Mark – Dallas Rock ‘n’ Roll Half-Marathon
Congrats to all the racers!
Kimberly (#3130) – Dallas Rock ‘n’ Roll Half-Marathon – 1:58:11
Michael (#1242) – Dallas Rock ‘n’ Roll Half-Marathon – 1:35:21
Mark (#3557)- Dallas Rock ‘n’ Roll Half-Marathon – 1:53:02
Desiree (#2092) – Singapore Biathlon – 1:48:03
Nicole (#1734) – 5K on St. Patrick’s Day – 23:32
Date: 3/14/10
Consecutive Days Run: 73
Runner: Brandon Wood
Shoes: Sir Isaac Guidance Trainers
Location: New York, NY
Type of Run: LSD
Time of Day: 1:30 PM EST
Distance Run: 13.5 miles
Time Run: 01:45:00
Average Pace: 07:46 per mile
Weather Conditions: N/A (Indoors)
Disposition: Meh
Link to Run Detail: N/A
About the Run: The weather did indeed force me inside for my run today. That being said, I really have nothing terribly interesting to say about this run because it was, well, not terribly interesting. I hopped on the treadmill and just kind of ran, at a comfortable pace (which I must, again, say I think is faster than what the treadmill says) at a 1% grade, and stopped an hour and forty five minutes later. That’s it.
Man, running inside is boring.
Date: 3/13/10
Consecutive Days Run: 72
Runner: Brandon Wood
Shoes: La Sportiva Wildcat GTX
Location: New York, NY
Type of Run: Quickie (Part 2 of my brick workout, following a 3.5 hour spin)
Time of Day: 6:14 PM EST
Distance Run: 2.66 miles
Time Run: 00:21:22
Average Pace: 08:02 per mile
Weather Conditions: Cold-ish (45 degrees Fahrenheit) WINDY (Gusting PAST 50 miles per hour), Raining
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/26907062
About the Run: My run today was the second part of a brick that began with a three and a half hour ride on the trainer. I also knew that the run would be taking place in some INTENSELY wicked weather. The rain was coming down hard and the wind was gusting far in excess of 50 miles an hour.
I geared up and headed out the door. My legs felt remarkably alive, not fresh, just really ready to run for having just gotten off a very long trainer ride. I headed on what has become my normal route toward Inwood Hill Park. The wind was already firing the rain at my face like a swarm of angry bees, but I just put my head down and went.
When I got to the park, I decided to go up into the hills to get in my assigned 15 minutes of running and to throw some difficulty at myself to see what I could do. I may have spoken about it before, but if not I cannot say enough about my headlamp. I use the Sprinter by Black Diamond Equipment, and were it not for that amazing little lamp (designed specifically for running), I would have been in some serious trouble with all the branches and several trees that had fallen into and across the path.
When I came down out of the hills, the portion of the park that runs right beside the water was, in fact, UNDER water. So, I had to backtrack around the loop I was on before heading home. The entire time I was out, the wind sounded like a massive freight train thundering by. Tomorrow, I fear, will be more of the same and so I believe that my long, one hour, forty-five minute run will have to be on a dreadmill.
Date: 3/12/10
Consecutive Days Run: 71
Runner: Brandon Wood
Shoes: La Sportiva Wildcat GTX
Location: New York, NY
Type of Run: Quickie
Time of Day: 7:33 PM EST
Distance Run: 1.46 miles
Time Run: 00:11:49
Average Pace: 08:06 per mile
Weather Conditions: Cold-ish (40 degrees Fahrenheit) WINDY, Raining
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/26809642
About the Run: My assigned run for today was for an hour and fifteen minutes fairly slow. It was only a mile.
I knew early in the day today that this was a very distinct possibility due to the weather. Forecasters were calling for rain and high winds, and they were not mistaken. To be honest, as one who has been in them, this seemed very much akin to a cold weather hurricane. I let Coach Jeff know that this was a possibility and he understood. To be fair, I did have a good swim today already and this was more a recovery run than anything.
During the run itself, I was literally blown sideways several times and stopped dead in my tracks others. The weather for tomorrow is supposed to be even worse, with the rains coming in downpours and the winds reaching forty plus miles per hour. Fortunately, my workout for tomorrow calls for a 3.5 hour ride, which must be done on the trainer, followed by a 15 minute transition run to get my legs used to going from bike to run.
Date: 3/11/09
Consecutive Days Run: 70
Runner: Brandon Wood
Shoes: Sir Isaac Guidance Trainers
Location: New York, NY
Type of Run: Embarrassingly Slow
Time of Day: 2:23 PM EST
Distance Run: 7.11 miles
Time Run: 01:03:25
Average Pace: 8:55 per mile
Weather Conditions: Cool (50 degrees Fahrenheit), windy
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/26742524
About the Run: I keep wondering what adjective Coach Jeff will come up with next to impress upon me just how slow he wants me to go. Last time it was “embarrassingly” slow and this time it was “painfully” slow. So, I ran slow.
There isn’t too much to say about this run other than it really did feel good to take time and have a nice recovery run. My legs have been dragging a tiny bit lately and Jeff has taken this well into account the past few days. I don’t really have too terribly much to say about this run except that it got done. It was quite windy on the way uptown, but since I wasn’t trying to do anything with speed I really didn’t mind. On the way back downtown, the wind at my back was barely there and actually made me feel really comfortable instead of borderline cold as I was on the way up.
The next few days will be very interesting as there is a wicked weather system heading our way that will bring downpours and heavy winds on Saturday and more rain on Sunday. So, I guess my friend the dreadmill and I will be seeing each other.
By New York Road Runners
NEW YORK — A knee injury has forced 2009 ING New York City Marathon champion Meb Keflezighi to withdraw from next week’s NYC Half-Marathon, it was announced today by New York Road Runners officials.
The NYC Half-Marathon on Sunday, March 21, is the richest half-marathon in the United States, with a prize purse of $100,000. The race boasts a men’s field led by marathon world record-holder Haile Gebrselassie of Ethiopia, two-time ING New York City Marathon winner Marilson Gomes dos Santos of Brazil, and United States Olympians Anthony Famiglietti and Abdi Abdirahman. The women’s field features 2004 Olympic marathon bronze medalist Deena Kastor of the United States and 2009 London Marathon runner-up Mara Yamauchi of Great Britain.
“Due to a setback in my training a few weeks ago, I will not be prepared to compete in the NYC Half-Marathon,” Keflezighi said in a statement to NYRR officials. “The New York Road Runners have assembled a great field once again, and I was looking forward to being a top contender. But I developed soreness on my left knee that required me to take several days off and cut back on mileage for a few weeks. Since I lost most of the build-up phase of my marathon training in February, I will have to pass on a tune-up race and focus my time on preparing for the Boston Marathon [next month].”
Keflezighi has not raced since his historic victory last November, when he became the first American winner in New York since 1982, when Alberto Salazar won the last of his three consecutive titles.
Content courtesy of New York Road Runners
Date: 3/10/10
Consecutive Days Run: 69
Runner: Brandon Wood
Shoes: Newton Gravitas
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:23 PM EST
Distance Run: 1.35 miles
Time Run: 00:11:13
Average Pace: 08:20 per mile
Weather Conditions: Pleasant (50 degrees Fahrenheit)
Disposition: Tired
Link to Run Detail: http://connect.garmin.com/activity/26686269
About the Run: Most if not all athletes will tell you that the single most important part of recovery is rest. I am included in this belief and have discovered a couple of things about how my body recovers.
IN the past, when I have not been training so hard or so focused, I found that I could deprive myself of sleep a little bit and not be terribly affected. However, when I found myself unable to sleep the other night and eventually falling into a restless nap sitting on my couch, I was unaware just how much I needed real sleep. It’s not that I need (or can get) an extremely long sleep, but rather I just need to be consistent. In other words, that one night of little sleep followed by two nights of eight solid hours still leaves me in the hole and recovering from my one night of restlessness.
I know that consistent sleep will become an increasingly difficult task with our little one on the way, but I feel like I am a very slight bit ahead of the game having realized this fact of my body before she gets here.
My run tonight was simply one that I got done. There was nothing special or fast about it. Having swum earlier in the day and with time on the trainer in the evening yet to come, I just wanted to get it over and done with. So, as soon as I got home, I was out the door again to run. It felt decent, but my body was just fighting fatigue so much that I couldn’t truly enjoy it.I was so tired, in fact, that I went to bed without writing this post (which is why it’s being posted the day after that run).
Today is a nice, easy, recovery run. I am actually looking forward to it, and to getting back into my sleep rhythm.
Date: 3/9/10
Consecutive Days Run: 68
Runner: Brandon Wood
Shoes: Newton Gravitas
Location: New York, NY
Type of Run: Build
Time of Day: 2:24 PM EST
Distance Run: 10.85 miles
Time Run: 01:18:47
Average Pace: 07:15 per mile
Weather Conditions: Pleasant (56 degrees Fahrenheit) Windy
Disposition: Decent
Link to Run Detail: http://connect.garmin.com/activity/26594839
About the Run: My run today was ironic because it hurt and did not feel any kind of good until I was done, but I did exactly what was assigned and I did it quite well. My assigned run was: Warm up very easy zone 2 10 minutes then run 60 minutes at your 1/2 marathon pace. Cool down and jog the remainder. Upon getting past the first ten minutes of warm up, I simply didn’t have the energy to move. However, I dug and literally said, “Screw it” out loud and got moving.
The sixty minutes at half-marathon pace hurt like hell. I did have to keep an eye on my Garmin because this was a pace specific run. For whatever reason, I could not get myself to lock into my actual half-marathon pace which is 7:15 per mile. When I tried knocking my pace back to that, it felt stilted and very uncomfortable. However, when I upped the pace, I felt ok. While my overall pace for the entire run, including the warm up and cool down, was 7:15 per mile, my pace for the intense part was 7:02 per mile. I’m happy about the run in general, I just wish it felt better!
Date: 3/8/10
Consecutive Days Run: 67
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:20 PM EST
Distance Run: 1.71 miles
Time Run: 00:17:43
Average Pace: 10:20 per mile
Weather Conditions: Cool (51 degrees Fahrenheit)
Disposition: Good, but with tired legs
Link to Run Detail: http://connect.garmin.com/activity/26505486
About the Run: Happy tenth birthday to our baby girl Annie! No, not the human baby girl, but the canine version of our baby girl. She is ten years old today and for her birthday, she wanted to go for a run with her dad and I was more than happy to oblige.
Whenever I run with either of my dogs, it really give me a chance and pause to see how they literally stop and smell everything. Even when they don’t stop, they’re still taking in everything around them. They aren’t jaded or oblivious to the incredible world with which they are surrounded, they are simply fascinated to be in it. This innocence always touches me. Even when I get upset with one of our dogs, they will always say they love me no matter how angry I am.
The run was good, but slow. Don’t be fooled by her age, Annie is fully capable of breaking down and going far faster than I am, but she just likes to take her time. My legs are a bit weary so it was probably a good thing to take it easy.
I rescued Annie from the Albermarle County, Virginia SPCA when she was just eight weeks old. Our other dog, Bubba was rescued from the North Shore Animal League two years ago. Danielle and I strongly support rescuing dogs and cats and other animals from humane shelters. Please consider donating to Me and the Road and helping to support the North Shore Animal League. You can donate by linking through Me and the Road or by going directly to the donation site located at: http://meandtheroad.bbnow.org
Date: 3/7/10
Consecutive Days Run: 66
Runner: Brandon Wood
Shoes: Newton Gravitas
Location: New York, NY
Type of Run: LSD
Time of Day: 4:12 PM EST
Distance Run: 14.41 miles
Time Run: 01:48:25
Average Pace: 07:31 per mile
Weather Conditions: Cool (56 degrees Fahrenheit)
Disposition: Decent
Link to Run Detail: http://connect.garmin.com/activity/26421843
About the Run: I was very pumped and excited for my run today because I had just watched a replay of the 2008 Ironman World Championship in Kona. So, I headed out to the first “warm enough for shorts” day of the year ready to run. However, about twenty-five minutes into my run, I almost stopped.
For whatever reason, maybe because we had family in town and we had a delicious breakfast, my stomach felt horrible. In any event, when I wasn’t fighting the urge to stop and double over, I felt pretty good and much to my own surprise, made it for the full time of my assigned run. The day was stunningly gorgeous and I can’t imagine not spending time out in it. My legs felt my forty mile ride from yesterday less than I thought they would. I think one of thing that really helps with that is having a shorter than most stride and a higher than most turnover.
I sure hope we’re on a genuine upswing in terms of the seasons and I REALLY can’t wait until the time change in two weeks! I will say this though; my thoughts are increasingly dominated by the pending birth of my daughter. I find it hard to concentrate on virtually anything else!
Date: 3/6/10
Consecutive Days Run: 65
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 8:25 PM EST
Distance Run: 1.74 miles
Time Run: 00:13:08
Average Pace: 07:33 per mile
Weather Conditions: Cool (46 degrees Fahrenheit)
Disposition: Good, Full
Link to Run Detail: http://connect.garmin.com/activity/26283649
About the Run: My mother and brother-in-law came in town today to visit us one final time before d-day. This evening, the four of us went out to dinner and I had a big, delicious burger. Needless to say, after dinner I was a bit full but still had to get my run in for they day. So, upon coming home, I took a minute to go to the grocery store to grab some ingredients for breakfast, but then got home to prepare for my run.
I changed and headed out the door. I felt decent considering the burger sitting in my belly and got the run done fairly quickly. In fact, seeing as I had ridden about 40 miles earlier in the day on what was a very windy day, I was actually surprised at my pace. In any event, I am sort of looking forward to my run tomorrow. It’s a pretty long one coming in at one hour, forty-five minutes but it’ll be fun! The weather is supposed to be incredible, so that will really add to my run. I only hope I can get my clothing right on what will be the first warmER day of the season.
Date: 3/5/09
Consecutive Days Run: 64
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Recovery Run
Time of Day: 6:29 PM EST
Distance Run: 8.49 miles
Time Run: 01:15:42
Average Pace: 08:54 per mile
Weather Conditions: Cool (41 degrees Fahrenheit), Windy
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/26179069
About the Run: The title of this post pretty much sums it up: embarrassingly slow. Now, I didn’t do that because of some injury or because I was too worn out, but rather because Jeff, my coach, asked me to. His exact instructions were: Very very easy run today. Embarrassingly slow! So, I obliged.
The run itself went pretty well, but I must say, when you’re used to pushing the envelope, getting out and fighting the urge to cut loose (which I gave into for about the last quarter mile or so) is extremely difficult. In fact, I remember reading somewhere that when it comes to the number of steps taken in a minute, speed is not really a factor. In other words, if I run at a 6:30 pace, I am taking the same amount of steps per minute as I would be if I were running an 8:00 pace. The only difference is the amount of ground covered. That said, since I took far longer to cover the 8.49 miles that I ran tonight than I normally would, I took far more steps than I normally would. Thus, chaffing. Oh well, it was kind of cool going slow.
Date: 3/4/09
Consecutive Days Run: 63
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Middle distance for endurance
Time of Day: 2:26 PM EST
Distance Run: 9.14 miles
Time Run: 01:09:09
Average Pace: 07:33 per mile
Weather Conditions: Cool (45 degrees Fahrenheit)
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/26095528
About the Run: My assigned run for today was: Run a nice relaxed pace. Zone 2 Nice relaxed shoulders and hands. Tall and quiet. I took this very much to heart and was sure to take what felt like a very relaxed pace and posture. During this run I made a point of looking around and enjoying the scenery and ignoring anything to do with pace or effort, which is to say, I relaxed. I kept this up for the entire run, having no idea what my pace was the entire time. It felt good.
Since I usually do an out and back route when I run during the day, I got some wind in my face today. It wasn’t tremendously windy, but there was enough that it felt completely still on the way downtown. Once I turned around and headed back uptown, the wind hit me a little more. I remained relaxed as much as I could but I did catch myself picking up the effort more than I should have a couple of times. All in all, a very good, relaxed run.
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Many of you know how much I LOVE (insert sarcastic look here) the treadmill. However, I have actually found what is to some an oldie, but nevertheless one amazing treadmill workout!
Date: 3/3/09
Consecutive Days Run: 62
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:39 PM EST
Distance Run: 1.74 miles
Time Run: 00:13:35
Average Pace: 07:49 per mile
Weather Conditions: Cool (39 degrees Fahrenheit)
Disposition: Kind of tired
Link to Run Detail: http://connect.garmin.com/activity/26028562
About the Run: The first part of my working out today came this afternoon with my swim of 3400 meters. As I headed to the pool to get that done, I found that I had a pretty nasty headache going. With that in mind, I actually had a really good swim, but it was also sort of ruined due to my head killing me the whole time.
After my swim I took some ibuprofen to try to alleviate my headache but some damage, in terms of my mood, had already been done. By the time I got home, though my headache was gone, I just felt drained. Unfortunately, I still had my run as well as an hour and a half on my bike (on the trainer). The run felt ok, but I just felt tired and couldn’t wait to get it done. Upon checking the data for this run, I was actually quite surprised to see that I had gone as fast as I had!
The City of New York and the New York Road Runners who hosted the somewhat infamous Men’s Olympic marathon trials before the 2008 Beijing Olympic Games are a little less than thrilled with some news today. If you recall, it was in those trials that Ryan Shay tragically passed away, five and a half miles into the race. The city was hoping that they would again be given the trials for the 2012 London games, however USATF has granted the trials to the city of Houston.
One point in favor of Houston was the $1.7 million in private and public funds that were put up for the event. Here is what NYRR CEO, Mary Wittenberg had to say:
“As an organization fiercely committed to our sport and our athletes, I have to be honest and say that we are disappointed by today’s announcement that both Trials races will be in Houston. It seemed such a win-win to split the genders and to give the fans of two markets the chance to experience the Trials in an up-close-and-personal way. The NY and Boston Trials were unqualified successes. It would have been nice for at least one of us to have had the chance to build on that success and to capitalize on the momentum of the last Trials.
“For us at NYRR, our commitment to our athletes and our sport has always gone way beyond any one day. All of us at NYRR were, however, hoping to have the chance to work with USATF and the USOC to make the very most of that one Trials day for the good of our athletes and our sport. We will look forward to continuing to host our American athletes often throughout the year at NYRR events.”
With this, Houston becomes the first city to host both the Men’s and Women’s marathon trials. The event will be held on January 14, 2012 on a course that has put up some fairly fast times in the past. The top three finishers in each race will go on to represent the United States in the 2012 Summer Olympic Games in London.
HOUSTON COURSE RECORDS
Men: 2:07:37 Teshome Gelana Etana, 2010
Women: 2:23:53 Teyiba Erkiso Waka, 2010
Date: 3/2/09
Consecutive Days Run: 61
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Tempo Run
Time of Day: 2:18 PM EST
Distance Run: 8.89 miles
Time Run: 01:02:56
Average Pace: 07:04 per mile
Weather Conditions: Cool (45 degrees Fahrenheit)
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/25968645
About the Run: I was looking forward to a good tempo run today and, for the most part, I was not disappointed. When I have a workout during the day, I always leave my office at 2 PM, after having eaten lunch (salad) at about noon. What can I say, I am a creature of habit. Sometimes this comes around to bit me if I have too much sugar at lunch, which only comes in the form of a piece of bread with my salad. Today was one of those annoying days where my stomach gave me a bit of trouble.
My assigned workout was: Warm up by running easy for 20 minutes zone 2 then run 45 minutes at your 10K race pace. Cool down by running easy for 15 minutes. My run began nice and leisurely at about an 8 minute per mile pace. At the twenty minute mark I picked it up to my perceived 10K pace. This turns out to be in the 6:35 neighborhood. At about the five and a half mile mark, my stomach began to bother me. By mile six, I was very uncomfortable and had to knock my perceived effort back a notch to assure getting through the tempo portion of my run. Fortunately, I didn’t pay a very high price in terms of pace, staying under 7:00 per mile very comfortably. Due to time constraints, I had to skip the cool down portion of my run, which I know I shouldn’t do, but I simply had to get moving.
All things considered, I had a good run though I wish I could have kept my pace in the low to mid 6:30’s. Seems like there’s always something.
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Nytro Complete Triathlon Package
Podcast: Play in new window | Download
Date: 3/1/09
Consecutive Days Run: 60
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:18 PM EST
Distance Run: 1.73 miles
Time Run: 00:12:44
Average Pace: 07:21 per mile
Weather Conditions: Cold-ish (42 degrees Fahrenheit)
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/25894955
About the Run: I expected the stabilizer muscles in my hips to be a bit sore today due to yesterday’s run, but surprisingly, they felt not even the slightest bit sore.
I left for my run thinking about March. I can’t believe that two months of the year are gone already! It is absolutely flying by! The biggest thought in my mind is the fact that this is the month in which my daughter will be born (we hope!)!! I cannot believe that I am going to be a dad! All that is running through my head are the things I cannot wait to show her, and the help her experience! Her first run, first bike ride, first fall off of said bike, etc…
This run went by fast, as it turns out I was running pretty darn fast too, and I barely even noticed I was gone. I hope the time until my daughter gets here goes just as quickly!
For a second year in a row, Newton Running shoes were rewarded for their outstanding products in the prestigious 220 Triathlon awards held on 13th February at Sandown Park.
Following their 2009 win for ‘Innovative Product of the Year’ the popular ‘Newton Gravity’ training shoe was awarded the 2010 ‘Run Shoe of the Year’ award, beating Asics Noosa and Saucony Fastwitch 3 to the title.
Mike Trees, managing director of Triathlon Consultants (Newton Running’s UK distributor) accepted the award and said “It is a great honour to receive this award on behalf of Newton Running, who have put so much research and development into producing what is now recognised at possibly the greatest running shoe in the world for forefoot and mid foot runners. We at TCL have the relatively easy job of selling the Newton Running shoes the eagerly awaiting public.”
The attached image shows Mike Trees standing with his long time hero in sport Dave Scott, 6 times winner of the Hawaii Ironman and arguably the greatest triathlete to date presenting Newton’s award for Run Shoe of the Year.
Date: 2/27/09
Consecutive Days Run: 58
Runner: Brandon Wood
Shoes: La Sportiva Wildcat GTX
Location: New York, NY
Type of Run: Quickie
Time of Day: 5:35 PM EST
Distance Run: 1.83 miles
Time Run: 00:14:15
Average Pace: 15:06 per mile
Weather Conditions: Snow and Ice, Cold (35 degrees Fahrenheit)
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/25692036
About the Run: Today was a very beautiful day for a run. My assigned workout, however, was a two and a half hour bike ride. Due to the copious amounts of snow from yesterday’s storm, that ride was forced to take place inside on my trainer. I did get to go outside and enjoy the day with my wife and dogs on a brief outing to Isham Park. After coming back from our fun in the park, I got dressed and headed out for my run.
The roads today were a bit more clear than yesterday and less icy due to the temperature getting into the middle thirty’s. I decided to take a bit of a detour from yesterday’s route to see what the hills in Inwood Hill Park were looking like covered in snow. They were really beautiful and the snow was not too icy to run on, making for a fun run.
As I came down out of the hills onto the park path, I saw a mother and some kids a short distance ahead who had just been sledding and were now headed home. The two kids, about five years old, were throwing snowballs at each other. The mother was warning them to stop before someone got hit in the face and wound up crying. As I got closer, one of the kids was dragging behind a bit as he was kicking an ice/snow chunk along the ground. The kid somehow managed to kick the snow directly into my path, which was no big deal, until he ran after it. I ran into him right as he went in front of me and quickly grabbed him under the armpits and picked him up to keep him from falling. It took me a couple of steps to come to a stop and when I did I set him down and asked if he was ok, to which he answered, “Yes”.
Of course, the mother saw none of this until she turned as I was setting him down and I told him he should watch where he was going. She took the opportunity to look at me like I had three heads. Now, before I get a bunch of comments saying how you can’t watch your kids one hundred percent of the time, I know. I am sure that I will find myself in that same exact position at some point. Today however, it was just plain frustrating. Kids.
Date: 2/26/09
Consecutive Days Run: 57
Runner: Brandon Wood
Shoes: La Sportiva Wildcat GTX
Location: New York, NY
Type of Run: Quickie
Time of Day: 7:10 PM EST
Distance Run: 1.73 miles
Time Run: 00:14:15
Average Pace: 8:15 per mile
Weather Conditions: Snow and Ice, Cold (32 degrees Fahrenheit)
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/25601025
About the Run: Today’s sn-urricane left us with a bunch of snow on the highways and byways of New York City. Since I didn’t have an assigned run (swim day) this gave me the perfect opportunity to get out and play in the snow on a short run. I wore my La Sportiva Wildcat GTX’s because I knew that I’d be contending with quite a bit of ice on the road and the actuator lugs on my Newton AW’s tend to act like little skis on ice!
So, off I went into the elements for my run. A lot of the primary sidewalk was clear, but when I got in Inwood Hill Park, the paths had been plowed but a layer of ice lay covering the ground. As I was cam to a certain point where the path takes a VERY slight down grade, my feet went out and I found myself rolling, military style across the ground, though probably not as gracefully as I picture it in my head! I didn’t hurt anything and more importantly, I didn’t further destroy my clothes supply! I continued on, even getting to run a good stretch of my run on an awesome packed snow path.
All in all a great run. That hill that I want to conquer remains unconquered due to the fact that it was quite treacherous with snow and ice. Can’t wait to see what tomorrow’s run brings!
Date: 2/25/09
Consecutive Days Run: 56
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Hour easy
Time of Day: 2:15 PM EST
Distance Run: 8.0 miles
Time Run: 01:00:00
Average Pace: 7:30 per mile
Weather Conditions: Indoors
Disposition: Meh
Link to Run Detail: N/A
About the Run: Today’s weather made running outdoors impossible, unless of course you can find running waders. I decided last night that I would find myself on the treadmill today for my assigned run of one hour, easy. So, after much moaning and groaning about how much treadmills suck, I made my way through a snowy, slushy mess to my gym.
It was actually very strange putting on shorts for for my running gear, but it was nice donning my running visor instead of my winter hat. It took me a few minutes to find a good treadmill as the maintenance on most I tried was severely lacking and clearly evident by the squealing coming from the belts. Once I found one that wasn’t going to make my head explode, I got on it and got going. Earlier in the day I had been lamenting the fact that when I am on a treadmill, the effort is much greater for the same pace relative to running outdoors. For example, today when I was on my 7:30 pace (according to the treadmill), my perceived effort told me I was running closer to about 7 minutes per mile. That said, I don’t believe that I only ran 8 miles, but that’s what the treadmill said so I’ll go with it.
The run went well, all things considered, but I cannot possibly explain how bored I was. This was compounded by the fact that I can’t wear my glasses while I’m running and they treadmills were situated about five feet too far away from the televisions for me to read the closed captioning. In any event, I fear I’ll be on the treadmill for the next two days due to this storm. There is a chance I will get out and do just a short run regardless of the conditions due to the fact that I don’t have an assigned run for either day. We shall see what the sn-urricane allows for!
BOSTON, Feb. 23 /PRNewswire-FirstCall/ — John Hancock Financial today announced the elite field of 44 athletes from ten countries for the 114th running of the Boston Marathon on April 19. A complete field list follows.
Headlining the field, and recently announced, are defending champions Deriba Merga and Salina Kosgei, and past champions Robert Kipkoech Cheruiyot, Catherine Ndereba, Dire Tune and Lidiya Grigoryeva.
On the men’s side, nine have raced under 2:07 with top contenders, Abderrahim Goumri, Evans Cheruiyot, Gilbert Yegon, Robert Kiprono Cheruiyot and Chala Dechase leading the challenge.
Americans chasing the champions are Ryan Hall, Meb Keflezighi, Jason Lehmkuhle, Josh Rohatinsky and Antonio Vega. International newcomers to the course include Elijah Keitany, Samuel Mugo, David Mandago, Mohammed Amyn and additional talent.
In the women’s race the four returning champions will face Teyba Erkesso, Yurika Nakamura, Weiwei Sun, Nailya Yulamanova, Agnes Kiprop and new marathoners Mestewat Tufa and Chaofeng Jia.
Madai Perez also returns after maternity leave and Burna Genovese, Albina Mayorova, Koren Jelela Yal, American Michelle Frey and Waynishet Girma are among other women in the mix.
114th Boston Marathon John Hancock’s 2010 Elite Athlete Field
|
Men’s Open Field |
Personal Best |
|
|
Deriba Merga, Ethiopia |
2:06:38 (London, 2008) |
|
|
Robert Kipkoech Cheruiyot, Kenya |
2:07:14 (Boston, 2006) CR |
|
|
Ryan Hall, USA |
2:06:17 (London, 2008) |
|
|
Abderrahim Goumri, Morocco |
2:05:30 (London, 2008) |
|
|
Gilbert Yegon, Kenya |
2:06:18 (Amsterdam, 2009) |
|
|
Robert Kiprono Cheruiyot, Kenya |
2:06:23 (Frankfurt, 2009) |
|
|
Evans Cheruiyot, Kenya |
2:06:25 (Chicago, 2008) |
|
|
Chala Dechase, Ethiopia |
2:06:33 (Dubai, 2010) |
|
|
Elijah Keitany, Kenya |
2:06:41 (Amsterdam, 2009) |
|
|
David Kipkorir Mandago, Kenya |
2:06:53 (Paris, 2009) |
|
|
Benjamin Maiyo, Kenya |
2:07:09 (Chicago, 2005) |
|
|
Tekeste Kebede, Ethiopia |
2:07:52 (Fukuoka, 2009) |
|
|
Gashaw Asfaw, Ethiopia |
2:08:03 (Paris, 2006) |
|
|
John Kipkorir Komen, Kenya |
2:08:06 (Reims, 2008) |
|
|
Samuel Mugo, Kenya |
2:08:20 (Beijing, 2009) |
|
|
Stephen Kiogora, Kenya |
2:08:24 (Frankfurt, 2008) |
|
|
Mebrahtom Keflezighi, USA |
2:09:15 (New York City, 2009) |
|
|
Moses Kipkosgei Kigen, Kenya |
2:10:12 (Nairobi, 2009) |
|
|
Abdellah Falil, Morocco |
2:12:37 (Turin, 2009) |
|
|
Jason Lehmkuhle, USA |
2:12:54 (New York City, 2007) |
|
|
Cutbert Nyasango, Zimbabwe |
2:13:19 (Berlin, 2009) |
|
|
Alejandro Suarez, Mexico |
2:13:33 (Torreon, 2009) |
|
|
Josh Rohatinsky, USA |
2:14:23 (New York City, 2008) |
|
|
Antonio Vega, USA |
2:15:45 (Minneapolis/St. Paul, 2009) |
|
|
Mohammed Amyn, Morocco |
Debut |
|
|
Women’s Open Field |
Personal Best |
|
|
Salina Kosgei, Kenya |
2:23:22 (Berlin, 2006) |
|
|
Catherine Ndereba, Kenya |
2:18:47 (Chicago, 2001) NR |
|
|
Madai Perez, Mexico |
2:22:59 (Chicago, 2006) NR |
|
|
Teyba Erkesso, Ethiopia |
2:23:53 (Houston, 2010) |
|
|
Dire Tune, Ethiopia |
2:24:40 (Houston, 2008) |
|
|
Lidiya Grigoryeva, Russia |
2:25:10 (Los Angeles, 2006) |
|
|
Weiwei Sun, China |
2:25:15 (Beijing, 2002) |
|
|
Bruna Genovese, Italy |
2:25:28 (Boston, 2006) |
|
|
Albina Mayorova-Ivanova, Russia |
2:25:35 (Chicago, 2003) |
|
|
Yurika Nakamura, Japan |
2:25:51 (Nagoya, 2008) |
|
|
Agnes Kiprop, Kenya |
2:26:22 (Turin, 2009) |
|
|
Nailya Yulamanova, Russia |
2:26:30 (Rotterdam, 2009) |
|
|
Koren Jelela Yal, Ethiopia |
2:28:41 (Venice, 2009) |
|
|
Waynishet Girma, Ethiopia |
2:29:50 (Amsterdam, 2009) |
|
|
Tatyana Pushkareva, Russia |
2:30:30 (San Antonio, 2009) |
|
|
Meseret Legese, Ethiopia |
2:31:37 (Padova, 2009) |
|
|
Michelle Frey, USA |
2:35:51 (Minneapolis/St. Paul, 2006) |
|
|
Mestewat Tufa, Ethiopia |
Debut |
|
|
Chaofeng Jia, China |
Debut |
|
|
Men’s Open Field |
Personal Best |
|
|
Deriba Merga, Ethiopia |
2:06:38 (London, 2008) |
|
|
Robert Kipkoech Cheruiyot, Kenya |
2:07:14 (Boston, 2006) CR |
|
|
Ryan Hall, USA |
2:06:17 (London, 2008) |
|
|
Abderrahim Goumri, Morocco |
2:05:30 (London, 2008) |
|
|
Gilbert Yegon, Kenya |
2:06:18 (Amsterdam, 2009) |
|
|
Robert Kiprono Cheruiyot, Kenya |
2:06:23 (Frankfurt, 2009) |
|
|
Evans Cheruiyot, Kenya |
2:06:25 (Chicago, 2008) |
|
|
Chala Dechase, Ethiopia |
2:06:33 (Dubai, 2010) |
|
|
Elijah Keitany, Kenya |
2:06:41 (Amsterdam, 2009) |
|
|
David Kipkorir Mandago, Kenya |
2:06:53 (Paris, 2009) |
|
|
Benjamin Maiyo, Kenya |
2:07:09 (Chicago, 2005) |
|
|
Tekeste Kebede, Ethiopia |
2:07:52 (Fukuoka, 2009) |
|
|
Gashaw Asfaw, Ethiopia |
2:08:03 (Paris, 2006) |
|
|
John Kipkorir Komen, Kenya |
2:08:06 (Reims, 2008) |
|
|
Samuel Mugo, Kenya |
2:08:20 (Beijing, 2009) |
|
|
Stephen Kiogora, Kenya |
2:08:24 (Frankfurt, 2008) |
|
|
Mebrahtom Keflezighi, USA |
2:09:15 (New York City, 2009) |
|
|
Moses Kipkosgei Kigen, Kenya |
2:10:12 (Nairobi, 2009) |
|
|
Abdellah Falil, Morocco |
2:12:37 (Turin, 2009) |
|
|
Jason Lehmkuhle, USA |
2:12:54 (New York City, 2007) |
|
|
Cutbert Nyasango, Zimbabwe |
2:13:19 (Berlin, 2009) |
|
|
Alejandro Suarez, Mexico |
2:13:33 (Torreon, 2009) |
|
|
Josh Rohatinsky, USA |
2:14:23 (New York City, 2008) |
|
|
Antonio Vega, USA |
2:15:45 (Minneapolis/St. Paul, 2009) |
|
|
Mohammed Amyn, Morocco |
Debut |
|
|
Women’s Open Field |
Personal Best |
|
|
Salina Kosgei, Kenya |
2:23:22 (Berlin, 2006) |
|
|
Catherine Ndereba, Kenya |
2:18:47 (Chicago, 2001) NR |
|
|
Madai Perez, Mexico |
2:22:59 (Chicago, 2006) NR |
|
|
Teyba Erkesso, Ethiopia |
2:23:53 (Houston, 2010) |
|
|
Dire Tune, Ethiopia |
2:24:40 (Houston, 2008) |
|
|
Lidiya Grigoryeva, Russia |
2:25:10 (Los Angeles, 2006) |
|
|
Weiwei Sun, China |
2:25:15 (Beijing, 2002) |
|
|
Bruna Genovese, Italy |
2:25:28 (Boston, 2006) |
|
|
Albina Mayorova-Ivanova, Russia |
2:25:35 (Chicago, 2003) |
|
|
Yurika Nakamura, Japan |
2:25:51 (Nagoya, 2008) |
|
|
Agnes Kiprop, Kenya |
2:26:22 (Turin, 2009) |
|
|
Nailya Yulamanova, Russia |
2:26:30 (Rotterdam, 2009) |
|
|
Koren Jelela Yal, Ethiopia |
2:28:41 (Venice, 2009) |
|
|
Waynishet Girma, Ethiopia |
2:29:50 (Amsterdam, 2009) |
|
|
Tatyana Pushkareva, Russia |
2:30:30 (San Antonio, 2009) |
|
|
Meseret Legese, Ethiopia |
2:31:37 (Padova, 2009) |
|
|
Michelle Frey, USA |
2:35:51 (Minneapolis/St. Paul, 2006) |
|
|
Mestewat Tufa, Ethiopia |
Debut |
|
|
Chaofeng Jia, China |
Debut |
Date: 2/24/09
Consecutive Days Run: 55
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:52 PM EST
Distance Run: 1.71 miles
Time Run: 00:13:04
Average Pace: 7:38 per mile
Weather Conditions: Cold (37 degrees Fahrenheit)
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/25478955
About the Run: Over the next two or so days a storm that is being call one of “historical proportions” will place itself over the Northeastern United States, including New York City. It’s not just the snow that will be significant, but the winds are expected to gust to as much as seventy miles per hour. So, it looks like I’ll be on the dreadmill for the next couple of days. Good times.
Today’s run was one that I was looking forward to not just because I didn’t get to run outside yesterday, but because I was SO hungry! My assigned workout today was 3400 meters in the pool and whenever I do any kind of significant workout during the day, my metabolism kicks into overdrive. Usually I fight this by having a bunch of fruit on hand, but today I was all out and didn’t feel like going to get more and I paid the price later.
The run was decent. I took it out easy and took a shorter, park loop that I’ve become fond of as of late. There is a nice little hill at right about the one mile mark that I have been getting beaten by. I’m not sure why this is because there is a hill at about the same spot on my other “usual” run and I do well on that one. Maybe this one is a bit longer or perhaps more steep. In any event, I’m going to aim to get up that hill while averaging 7:15. Gotta love goals!
Date: 2/23/09
Consecutive Days Run: 54
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie on the dreadmill
Time of Day: 2:15 PM EST
Distance Run: 2.0 miles
Time Run: 00:15:00
Average Pace: 7:30 per mile
Weather Conditions: Indoors
Disposition: Not thrilled
Link to Run Detail: N/A
About the Run: This morning when watching the weather, the forecasted high today in New York City was 42 degrees Fahrenheit with rain gradually coming on in the afternoon. So, I packed my running clothes to take to work with 42 in my head. When it came time to run, I was met with 35 degrees Fahrenheit, with a “real feel” of 20. This wind was coming in at 15-20 miles per hour and the rain was coming down in a heavy sprinkle. I decided, with much reluctance that, due to being in the middle of getting over a cold, it was best that I suck it up and do what I could on the dreadmill.
My cold-ish running clothes now presented the opposite problem. After putting on my tights and the thermal top I was set to wear out into what was supposed to be humid 42 degree air, I was met with humid 72 degree air in my gym. I started my run and knew within five minutes that I was not going to make my assigned one hour. So, I did what I could and got in two pretty quick miles, my clothes absolutely SOAKED by the end. Then I decided to do a bit of core work to make up for it (along with my 1.5 hour spin on my trainer tonight).
I hate running on the dreadmill. Unfortunately, the weather is supposed to be equally as cheery for the rest of this week. Good times.
Podcast: Play in new window | Download
Date: 2/22/09
Consecutive Days Run: 53
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:41 PM EST
Distance Run: 1.74 miles
Time Run: 00:13:17
Average Pace: 7:38 per mile
Weather Conditions: Cold-ish (40 degrees Fahrenheit)
Disposition: Decent
Link to Run Detail: http://connect.garmin.com/activity/25356166
About the Run: I had no assigned run today, which is a very good thing as I discovered about halfway through my run. I took off feeling fine, if a bit hurried to get home so I could eat before recording tonight’s episode of IronBrandon’s Podcast. I felt decent for about the first mile and then my legs just seemed to die on me. To be fair, I was running up a long-ish hill at that point, but I am not usually affected by that. I should also not forget that I did a pretty substantial run of 16.4 miles at a 7:30 per mile pace yesterday. In any event, I got it done and that’s what matters!
Some people warm up by stretching while sitting in one place. Some people warm up by doing short sprints. Some people warm up by doing short, relaxed runs.
Personally, I warm up best by running for somewhere in between on to two miles. My body, on the other hand, sometimes has different things in mind. Yesterday, for instance, it took me about five miles to get warm and into a comfortable place. Part of it was that odd dizziness I was dealing with, but a lot of it was that my body just was simply not feeling it.
Ho do you war m up before a workout? Is it different than before a race? Is your warm up for cycling or swimming different than for running?
Date: 2/21/09
Consecutive Days Run: 52
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: LSD
Time of Day: 1:24 PM EST
Distance Run: 16.40 miles
Time Run: 02:03:03
Average Pace: 7:30 per mile
Weather Conditions: Cold-ish (45 degrees Fahrenheit), WINDY (18~25 mph wind)
Disposition: Almost not sick anymore…still
Link to Run Detail: http://connect.garmin.com/activity/25264213
About the Run: Whenever I am just getting over a cold or allergy episode, the (please pardon the detail) mucus left behind often takes almost a week to leave my head. During that time, with all the nose blowing, coughing and such comes a bit of dizziness. In fact, when I am about to blow my nose, I have to be careful to try to sit before so I don’t fall over. So, when I began my run today, that dizziness was a very pesky addition that stuck around for the first five miles or so.
My assigned run for today was: 2 Hours. Run zone 2 but every 20 minutes put in a 3 minute surge. Finish with a 3 minute surge. Admittedly, I forgot everything about my assigned run with the exception of the “2 hours” part. The day was beautiful and sunny getting into the mid-forties. For the first mile I felt decent though my legs were protesting a little from my ride yesterday. Once I hit the West Side Greenway though, I almost immediately felt like I was working too hard, which turned into that same pesky dizziness that I talked about before. After about five miles, the feeling went away, thankfully, and I settled into a nice groove.
Now, some people are demoralized by hills, some by GI issues and still others by the temperature outside. To be honest, there is probably an annoying and demoralizing “thing” for every runner that exists. For me, nothing gets to me quicker than wind. The wind today was absolutely nuts. According to AccuWeather, the wind for the period when I was running today was from 18~25 mph…constant. So, on the way South, I figured that at least I would have an easier time on the way back, when my legs would be in need of the help. WRONG!!!!!!! The wind, which ad been coming straight out of the West, had flipped to coming out of the Northwest, which if you know how the island of Manhattan is situated, put the wind DIRECTLY in my face. What a pain.
All in all, it was a good run with plenty of distance. It was a bit slower than my last two hour run and definitely spent more time in heart rate zone 3 than zone 2. It’s nice beginning to feel like a real person again!
Date: 2/20/09
Consecutive Days Run: 51
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie (with my dog Annie)
Time of Day: 6:06 PM EST
Distance Run: 1.77 miles
Time Run: 00:16:29
Average Pace: 9:17 per mile
Weather Conditions: Cold-ish (41 degrees Fahrenheit)
Disposition: Almost not sick anymore…still
Link to Run Detail: http://connect.garmin.com/activity/25158570
About the Run: Today was an absolutely gorgeous day to be outside. My assigned workout for today was a two and a half hour ride, which I happily did outside for the first time in a long time. While the sun was shining and it was much warmer than it has been, it was also VERY windy for most of my ride which kind of beat up my legs more than I would have liked. On the other hand, I rode some very tough hills much faster than I expected and MUCH faster than this same time last year.
Since I had a good, long ride, I was kind of glad that I only had a short run today. I was also happy because I got to take my dog, Annie with me for another run! We did the same route that Bubba and I did last night which is a nice easy loop. Since she isn’t a little boy dog like Bubba, she didn’t try to pee on every single thing. Our pace though can only be so fast because she’s not in the shape she’s in during the spring and summer when my wife takes her for runs, but also because while she looks far younger, Annie is nine years old. We had a great time and she did wonderfully. It is so much fun to simply be along for the ride when the outing belongs to the dogs!
Date: 2/19/09
Consecutive Days Run: 50
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie (with my dog Bubba)
Time of Day: 6:50 PM EST
Distance Run: 1.26 miles
Time Run: 00:11:53
Average Pace: 9:26 per mile
Weather Conditions: Cold-ish (39 degrees Fahrenheit)
Disposition: Almost not sick anymore
Link to Run Detail: http://connect.garmin.com/activity/25064417
About the Run: I feel like day fifty should have some grand fanfare attached to it. However, I think it was somehow discretely grand, and I loved it just the same. Tonight I decided to take Bubba with me once again, seeing as Danielle said he seemed to have some excess energy to burn.
We both suited up (I in my running gear and Bubba always insists on wearing his fur coat (yes, it’s real fur and it’s attached to him)) and headed out into the slightly less cold night air. We paused to do the obligatory pee-pee break (for Bubba) and were soon on our way. The energy that Bubba seemed to have spilling over in the house appeared to have escaped him once we began moving. I know not to push either of my dog’s pace too much when running with them, but Bubba was taking his time, even for him. Once we entered Inwood Hill Park, he seemed to liven up a bit and on the way home he even managed to power up some hills in impressive fashion!
For me, the run felt so nice and relaxed. I could definitely feel some of yesterday’s run in my legs, but not enough to really affect me. Tomorrow, I will be riding from my house to Nyack, New York. This will be my first outdoor run in SO long and I cannot wait to get out on the road! For my run tomorrow, I think it’ll be Annie’s turn to run!
Date: 2/17/09
Consecutive Days Run: 48
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:25 PM EST
Distance Run: 1.08 miles
Time Run: 00:08:56
Average Pace: 8:14 per mile
Weather Conditions: Cold (34 degrees Fahrenheit)
Disposition: Sick
Link to Run Detail: http://connect.garmin.com/activity/24934547
About the Run: Before I begin this post I want to make a statement regarding something of which I have become acutely aware; men are wimps. There is a very good reason that it is women who go through pregnancy and childbirth, quite plainly, because we couldn’t handle it.
Now, with that out of way, I feel like death. The cold I was dealing with yesterday knocked me down and kicked the crap out of me today. I spent my day hovering somewhere in between working from home, trying to quell my chills in the shower and fitful sleep. I did arrive at the point where I had to tell myself out loud to, “Man up” and get dressed.
So, shivering and hurting, I headed out. As soon as I took my very first step I found that my body had arrived at the “achy” stage of being sick with full force. Every single step that I took felt like my calves and shins and head and legs and lungs were going to explode. This was one of very few runs where I found myself calculating just what route I should run to hit my one mile. I hope tomorrow is better.
Date: 2/16/09
Consecutive Days Run: 47
Runner: Brandon Wood
Shoes: La Sportiva Wildcat GTX
Location: New York, NY
Type of Run: Quickie
Time of Day: 5:51 PM EST
Distance Run: 1.81 miles
Time Run: 00:14:18
Average Pace: 7:55 per mile
Weather Conditions: Cold (34 degrees Fahrenheit), Snowy
Disposition: Sick
Link to Run Detail: http://connect.garmin.com/activity/24865379
About the Run: Of all the strange things some people enjoy, I have never heard anyone say, “Ya’ know what, I love being sick!”. Yesterday I was getting sick, today I AM sick and it sucks. When I woke up this morning, my body felt so run down and tired. I went through my morning routine and then got onto the subway for a less than enjoyable ride into my office (thanks to the oxygen hogs at the MTA). I tried to stick it out, but wound up leaving early.
I got home, had some lunch and spent my afternoon being a big baby on the couch, napping. Shortly after Danielle got home, I decided to suit up and go out into an oddly snowy day for my run. It was a quick one, and one where the couple of small-ish hills I encountered just about killed me. Now I am sitting here watching men’s Olympic figure skating because I don’t have the energy to change the channel. Oh well, life happens.
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Date: 2/15/09
Consecutive Days Run: 46
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:08 PM EST
Distance Run: 1.51 miles
Time Run: 00:11:59
Average Pace: 7:50 per mile
Weather Conditions: Cold (34 degrees Fahrenheit)
Disposition: Getting sick
Link to Run Detail: http://connect.garmin.com/activity/24800223
About the Run: I felt good today after my run yesterday. That is, my muscles felt good. As for the rest of my body, not so much. I am getting sick and it sucks.
I had a really wonderful interview catching up with Incredible Jane and then took off on my run. I had such a hard time getting it together enough to even go out the door. Danielle and I had already had a busy day, and this was icing on the cake. However, it got done even though I went a bit shorter than my usual two mile run. My pace fell off a bit, simply because I didn’t feel like moving. Oh well, there’s always tomorrow.
Date: 2/14/09
Consecutive Days Run: 45
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: LSD
Time of Day: 3:35 PM EST
Distance Run: 14.46 miles
Time Run: 01:45:02
Average Pace: 7:15 per mile
Weather Conditions: Cold (36 degrees Fahrenheit), Windy
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/24709744
About the Run: Happy Valentine’s Day!!
My assigned run today (which equals assigned nap time for my very pregnant wife!) was: Nice steady zone 2 run. Focus on keeping your hr down and not letting it rise more than 3 BPM. I left my building with that in mind, combined with my last LSD run pace of 7:47 per mile as well as the almost four hour brick workout from yesterday floating in the back of my head. Honestly, when I go do a run like this one, I set my Garmin so that the only things on my display are my heart rate zone and my total time run. This way, I cannot pay any attention to my pace and must pay attention to the perceived effort of my body.
So, off I went, feeling good and ready to do some more running on a bit of snow along the way. Largely, the snow was cleared from my path, one main exception being the most steep downhill I encounter on this route which was covered with snow and ice. This affected my pace little on the way out, but on the way back up the same hill, my pace and legs got destroyed.
My plan was to run South on the West Side Greenway for fifty minutes and then turn around. I took what felt like a very comfortable pace that was not taxing. When I hit the fifty minute mark it really came much faster than I expected. Still, I did not check my pace. On the way back, I was feeling good, still finding myself in a comfortable zone. I fully expected to be slower on my way back than on the way out, but I wasn’t. In fact, I had to run some unplanned roads at the end to fulfill my assigned one hour forty-five minutes. As I arrived at my front door, my brain was a little bit too scrambled to do the math required to figure out my pace and I still refused to look at my Garmin data.
The first time I did see my data was when I uploaded it to my computer. It was then that I looked at my pace, 7:15 per minute, and checked my half-marathon split. If you recall, a few weeks ago I was paced to a half-marathon PR by Laminator with a time of 1:35:20. My half-marathon time today was 1:34:53, a new PR! IN TRAINING! I was honestly shocked to see it because today I felt worlds different than I did in the Manhattan Half-Marathon.
All things considered, it was a spectacular run today. A bit windy, but otherwise a gorgeous day to boot!
Date: 2/13/09
Consecutive Days Run: 44
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: 20 minute transition run (off a trainer ride of 3.5 hours)
Time of Day: 5:24 PM EST
Distance Run: 2.80 miles
Time Run: 00:21:04
Average Pace: 7:32 per mile
Weather Conditions: Cold (33 degrees Fahrenheit), Windy
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/24616900
About the Run: As you may know, from my post yesterday, I had a bit of a spill during my run. So, today when I went out I decided to go on the same route I always do which is also the one on which I fell last evening.
My workout today was actually one that I’ll be writing about more often as the triathlon season gets closer, a brick. A brick workout, in triathlon terms, is one that consists of a medium or long ride followed by a run of varying distance. Today my scheduled brick was three and a half hours on the bike, which meant inside on the trainer today, followed by a twenty minute run.
Admittedly, my legs were a bit tired, but not nearly as much as I expected. For the first half mile or so, I could really feel my ride, but after that point, my pace felt better and my legs began to forget the time they had just spent strapped into the bike. After that point, I decided to push it a tiny bit, even over the same snow and ice I dealt with yesterday. When I reached the turn where I fell last night, the same patch of black ice was still there and looked like nothing more than a wet spot on the sidewalk, but it was not. Overall, a very good run that was surprisingly lively once I flushed the lactic acid than had built up on my legs.
I would like to take one second to mention the incredibly unfortunate passing of Nodar Kumaritashvili, the Georgian luger who lost his life during a practice run for the Vancouver Olympic Games. I will say that, while it may be no consolation to his family, teammates and countrymen, at least he died doing what he loved to do. My prayers go out to his family and all those affected by his passing.
Date: 2/12/09
Consecutive Days Run: 43
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quickie
Time of Day: 6:28 PM EST
Distance Run: 2.01 miles
Time Run: 00:16:39
Average Pace: 8:17 per mile
Weather Conditions: Cold (34 degrees Fahrenheit), Windy, Sunny
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/24538745
About the Run: If you are reading this thinking I have some super secret coverage of the Vancouver Olympics, I am sorry to disappoint. Rather, this is my own tail of clumsiness and the generous outpouring of not-giving-a-crap by the wonderful people from the New York City Sanitation Department.
I headed out this evening, planning on getting in a nice easy run and then coming in to settle down and watch the opening ceremonies of the 2010 Winter Olympics. I expected to see plenty of snow and ice on sidewalks as we live in a neighborhood that is not quite as busy as Times Square and thus, probably falls a bit lower on the list of priorities.
I didn’t run into anything significant until about the .5 mile mark. As luck would have it, this is also the point in my usual route where I hit the first of a few hills. I shortened my stride and made sure to stay safely on my forefoot, as always, and ran across everything from loose snow to snow that had become compact and turned to sheets of ice…without a problem.
As I came down the hill on Staff St. (see details link above) and went to turn right on Dyckman St. my right foot went out from under me. I fell hard on my right knee and onto my shoulder, rolling into the street. As I pulled myself together and began to stand, I noticed an SUV from the Department of Sanitation parked about thirty yards away from me, with two men inside. I cannot say whether or not they saw me fall or if they even saw me picking myself up, regardless, nothing was said. I then turned to see, only about fifteen yards away from me, a large bulldozer that was being used to move snow, lights on and pointed directly at me, idling, with someone at the wheel. Again, not one word of, “Are you ok?”.
I looked down at my leg to see that the right knee of some of my favorite tights, my Sugoi Firewall 220’s, had been torn wide open. My knee underneath didn’t look much better. I could already see it becoming slick with blood. I stood for a couple of minutes, realizing that I was FAR more upset about my tights than about my knee, and then I headed home with my tights torn, my ego bruised and a confirmed sense of loathing toward any and all New York City agencies, especially those with powerful and abusive unions.
Date: 2/11/09
Consecutive Days Run: 42
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Easy recovery
Time of Day: 2:23 PM EST
Distance Run: 6.45 miles
Time Run: 00:50:07
Average Pace: 7:46 per mile
Weather Conditions: Cold (35 degrees Fahrenheit), Windy, Sunny
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/24480060
About the Run: My assigned run today was a fifty minute, steady recovery run. I had every intention of following Jeff’s instructions on that, but it turns out, the road surface had other ideas. If you recall, yesterday the NYC area got about a foot of snow. While the roads themselves were 99% clear, things such as pathways in the park system took an obvious back seat.
I started out running West on W. 50th Street toward the West Side Greenway. The beginning part and even the first quarter mile or so Northbound on the Greenway itself were fairly clear. However, a little over a mile into my run, the pathways became choked with dense, packed snow. Yesterday I talked about what a great time I had running in the snow and hills. The difference was that the snow today was MUCH more packed down and had become slick. On top of that, I decided to wear my Newton AW’s and, it turns out that on that particular kind of snow, the actuator lugs under the metatarsals act like tiny skis, which I found out the hard way!
All the slipping and sliding I was doing really forced me to pay attention to my technique and REALLY made my legs work extremely hard. Having forgotten my heart rate monitor, I couldn’t see what my BPM was, but I’m sure it was much higher than my pace indicated. Speaking of pace, having just seen my data about ten minutes ago as of this writing, I am shocked at how fast I was going!
Overall, I had a good time, though a lot harder of a run than I had planned on.
NEW YORK — Reigning ING New York City Marathon champion Meb Keflezighi of the United States will return to the scene of his finest triumph to compete in the first spring running of the NYC Half-Marathon on Sunday, March 21. Keflezighi will be running in his first competitive race since his win in New York last November.
Joining Keflezighi will be a trio of outstanding compatriots including three-time Olympian Abdi Abdirahman, two-time Olympic steeplechaser Anthony Famiglietti, and former NCAA cross country champion Josh Rohatinsky. All men will join the previously announced long distance legend, marathon world record-holder, and 2007 NYC Half-Marathon champion Haile Gebrselassie of Ethiopia.
“Meb’s victory in New York last November was one of the shining moments in the storied history of our race and sport,” Wittenberg said. “Meb and the American athletes are stronger than ever. Each will be looking to take on Haile and the others in what promises to be a spectacular run through the city streets.”
Keflezighi, 34, of San Diego, CA, made history in 2009, becoming the first American male to win the ING New York City Marathon since Alberto Salazar’s victory in 1982. His winning time of 2 hours, 9 minutes, and 15 seconds was a personal best. The win was the pinnacle of his already illustrious career, which includes a silver medal at the 2004 Olympic marathon and a second-place finish at the ING New York City Marathon 2004. A three-time national 10,000-meter champion (2000, 2002, 2004), Keflezighi holds the American record at that distance (27:13.98) and has won 20 USA titles during his career.
“Coming back to race in New York after the victory in the ING New York City Marathon will be very special for me and my supporters,” said Keflezighi, who will also be one of the leading contenders at the Boston Marathon in April. “I was a part of the inaugural NYC Half-Marathon in 2006 and I am delighted to be competing in the new spring edition.”
The 2007 NYC Half-Marathon runner-up, Abdirahman, 33, of Tucson, AZ, will return to New York after finishing ninth in the 2009 ING New York City Marathon in November. A four-time USA champion at 10,000 meters, Abdirahman will be making his fourth appearance in the NYC Half-Marathon after finishing third in his half-marathon debut in 2006, second in 2007 to Gebrselassie, and fourth in 2009.
New York native Famiglietti, 31, of Knoxville, TN, will be making his half-marathon debut in New York. A two-time Olympic steeplechaser and 2009 USA 15K Championship winner, Famiglietti returns to New York after his 12th-place finish in the Healthy Kidney 10K in 2009.
Rohatinsky, 27, of Portland, OR, will be making his NYC Half-Marathon debut. The 2006 NCAA cross country champion, Rohatinsky was ninth at the 2008 U.S. Olympic Marathon Trials and finished seventh overall in the ING New York City Marathon 2008 in a personal best time of 2:14:23.
Previously announced, the NYC Half-Marathon will offer the largest half-marathon prize purse in the United States: $100,000. The men’s and women’s champions will each earn $20,000, the largest first-prize checks for a non-marathon race in the country.
The NYC Half-Marathon continues to attract leading professional athletes and recreational runners from around the world. In 2009, more than 19,000 people applied to run the race, and more than 10,000 finished.
On a course designed to celebrate New York City, the NYC Half-Marathon will take runners on a loop through Central Park, down Seventh Avenue through Times Square, across 42nd Street, and along the expansive West Side Highway to Battery Park in the heart of the city’s financial district, finishing with a view of the Statue of Liberty.
Courtesy of New York Road Runners
Date: 2/10/09
Consecutive Days Run: 41
Runner: Brandon Wood
Shoes: La Sportiva Wildcat GTX
Location: New York, NY
Type of Run: Quick and snowy
Time of Day: 5:17 PM EST
Distance Run: 2.81 miles
Time Run: 00:26:05
Average Pace: 9:17 per mile
Weather Conditions: Cold (31 degrees Fahrenheit), Snowing, Wind
Disposition: Good, Excited
Link to Run Detail: Today the snow came. The East coast welcome a brutal Nor’easter that brought with it blizzard conditions. I have been watching this storm coming ever since the disappointing lack of snow from last weekend. I know that some may abhor the snow, and I’m sure that if the white stuff chose to park itself on top of us all winter, I might feel a bit different. However, as it is, I adore snow and I could not have been more excited to go and run, mid-blizzard.
I left my building and stepped into a beautiful world of white. To my delight, my Garmin had picked up a signal and seemed to be in fine working order. I stepped to the sidewalk and went. Most of the sidewalks were fairly clear, and the snow that covered everything was a very heavy, packed snow. I decided to go on my normal two mile loop which turned out to be very snowy, but again, not so hard to run due to it being fairly packed. My pace was significantly slower than it normally is because, even though the snow was packed, with each step my feet would slip back a bit.
About .8 miles into my run, I decided to head up into the hills of Inwood Hill Park. It was absolutely incredible. While the snow was looser and far deeper than it had been. The trees in the trails were heavy with snow and many hung into the paths I ran. The wind seemed to be constantly in my face and I had a hard time seeing where I was going, regardless of my Black Diamond Sprinter headlamp. This is not a knock to the headlamp, but rather a testament to the winds that buffeted me as I ran.
Running the snowy hills was so much fun and I wish I could do it more. It was definitely a much harder leg workout than I am used to simply because of having to be aware of every step and because of each step being cut if half when the snow slipped away. I really do hope we get some more snow!
Thanks so much for visiting my site! My name is Brandon Wood and I am an opera singer living and trying to make it in New York City. This site and podcast follow my adventures on the way to competing in and training for all kinds of endurance events, especially triathlon and running. Click the "About Me" tab for more info!
