2017 Broad Street Run recap and time to rest

Well, exactly one week after my disappointing 5:14:25 finish in my first-ever marathon, the New Jersey Marathon, I lifted my spirits with a PR in my third Broad Street Run in four years on Sunday, May 7. Even that wasn’t easy, though.

During my training runs the week between the two races, I was experiencing pretty excruciating pain in my left knee that usually popped up around mile 3 or 4 of the run. That resulted in my having to walk or flat-out stop to stretch it out before continuing. On top of that, a persistent cold that I really haven’t been able to completely shake the past few weeks began to flare up again the Friday before the Broad Street Run.

Fortunately, I was able to fight off the cold, but all I could really do was rest and ice the knee…and hope I could get through the 10-mile run down Philadelphia’s Broad Street.

I knew I had to go better than an 8:59/mile pace to conquer the 1:30:00 mark, but I really didn’t know if I could maintain that with my knee in the shape it was in. Once again, around mile 4, I felt discomfort. But then I stumbled upon a temporary, in-race solution…by landing more on the back of my foot, it seemed to take stress off the knee. It was just a touch, but it was enough to relieve the pain enough to keep moving forward.

And I did…at a pace in the ballpark of 8:45/mile.

My Nike+ app was off by about two-tenths of a mile, but I did know that I started about 17 minutes after the elite runners started. So when I saw that the race clock said 1:18 and change at mile 7, I knew I just had to maintain my pace the final three miles to achieve my goal.

And I actually picked up the pace by a few seconds during the final three miles…finishing the 2017 Broad Street Run in a personal-best 1:27:03.

Screen Shot 2017-05-09 at 9.25.21 AM

However, I nearly couldn’t walk back to my car, which was parked nearly a mile away from the finish area. About a third of the way of the way there, my knee tightened up so badly, that it was a struggle just to step up a curb. Just as I was reaching my car, it nearly gave out completely and I almost fell.

What turned out to be fortuitous was that I struck up a conversation with a fellow runner in my starting corral. I mentioned how my knee had tightened up and was causing me pain after running the marathon the week before. He said that he suffered from something similar – IT bands. I read about iliotibial band (ITB) syndrome when I got home from the Broad Street Run, and it sounds exactly like what I have been experiencing so I’m going with that diagnosis.

And that means I’m going to take a break from running for a week or two and gradually work my way back into a routine. I have a 5K at my alma mater on June 10, but that’s it for organized races in my immediate future.

Hopefully, by then, my knee will be OK because I’m announcing it here — now — that I am officially registered for my second-ever marathon…the Philadelphia Marathon on Nov. 19, 2017. It’s a couple of weeks after the Trenton Half-Marathon, which will serve as a nice marathon training run.

I just need to get the disappointment of my first marathon out of my head.

If you want to join me in registering for the Philadelphia Marathon — or the Philadelphia Half Marathon, Liberty Bell Challenge or Independence Challenge, use the link below to register:

https://runsignup.com/Race/PA/Philadelphia/ThePhiladelphiaMarathon?raceRefCode=qoGqlrRk

 

Back in Training: Hightstown Triathlon edition

14225506_10100622296400064_976653149545279483_nIn my last post, I mentioned that I was training for my first marathon, the New Jersey Marathon next April.

I had planned to solely focus on running and put any triathlons on hold. Well, just a few days before the Hightstown (NJ) Triathlon (sprint distance: 500-yd swim, 11.2-mi bike, 5K run), I decided to enter it for a third straight year — without any triathlon training since over a year ago.

In the weeks prior to last year’s triathlon, I broke my left hand, severely limiting my training time. In addition, I woke up the morning of the race with a severe stomach virus. I threw up twice before I left the house at 5:30 a.m. and threw up several times after I got home. During the triathlon? It was a near-constant nausea that I fought off, but I was really feeling it on the run and had to walk a lot of it. It was a bad experience and it had a lot to do with my initial decision to put off triathlons this year.

But then I started thinking that the best way to get rid of that memory would be to do the triathlon again — this time, hopefully, without the vomiting.

Well, as far as that goal was concerned, it was mission accomplished! But I also set a new personal record for that event by nearly 10 minutes. I finished in 1:24:36 (134th overall) — besting my 1:34:19 time in 2015 and my 1:34:05 time in 2014 (when the bike ride was 15.3 miles as opposed to the 11.2 miles this year and last). What really bothered me is that my stupidity cost me at least two more minutes as I completely lost where my transition station was coming in from the bike ride. I literally wandered around the transition area looking for my stuff. Now, this was primarily because I initially neglected to account for the fact that the bike-in brought racers in at the opposite side of the transition area from which we entered to set up earlier in the morning. But even when I realized this, I still couldn’t find my stuff. I had a bright orange shirt on top of my running stuff, but the person next me had his wet suit partially draped over it. So, yeah, it kind of sucks that I could have finished in closer to 1:22:36 if I hadn’t recorded a race-worst 4:46 T2 (2nd transition) time.

But, still, considering I had no intention of competing in a triathlon — and had not trained for one — until less than a week before the event, I’d have to say that shaving 10 minutes off my time last year and finishing with a decent run (27:53 this year, as opposed to a personal-worst 5K time of 35:18 last year) was a moderate success.

The next two events for me are the WXPN Musicians On Call 5K and the Trenton Half Marathon (which I’ll be doing for a third straight year after doing the event’s 10K race in 2013). There were two local races — a 5K and a 5-miler — that I did last winter; if they are held this year, I’ll probably do those, too. After that, I think the next organized race will be the New Jersey Marathon on April 30. Hopefully, I’m ready for it by then.

Back in Training: 2017 New Jersey Marathon

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Hi there…I know it’s been awhile. Although I haven’t posted here much lately and haven’t published a series of “back in training” posts in quite some time, I have very much been in training for a few weeks now — most of which is chronicled on my Instagram account.

What am I training for, you ask? Well, once again, I will be running in this year’s Trenton Half Marathon and a few smaller races before that. However, a couple of months ago, I decided that I was going to target 2017 as the year I run in my first full marathon. And I recently decided which marathon I will make my first…

It’s the 2017 New Jersey Marathon on Sunday, April 30, 2017!

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I grew up at the Jersey Shore and it seems the logical place to do something I never dreamed of doing until the the last two or three years. And this way, I hope family and friends and can see me accomplish this.

My primary goal is to, of course, finish. My secondary goal is a bit ambitious…I want to complete the marathon with a sub-4 hour time. To do that, I need to run at about a 9:10-per-mile pace. My training times have been kind of all over the place recently, but when the weather is just right and I’m feeling good, I’m right around that pace—or better. In a chilly rain back in early May, I completed Philadelphia’s 10-mile Broad Street Run with a 9:11-per-mile pace. Granted, that’s 16.2 miles short of a marathon, but I’m fairly certain I could have run another five miles, at least, at that pace on that day. I don’t know if the crappy weather inspired me to run faster than usual, but I felt extraordinarily good running that race.

Currently, I am carrying a few extra pounds (15 lbs. or so, to be precise) that I’m hoping to shed by April 2017. Obviously, it would help if I could reduce the load my legs are carrying for a 26.2-mile run.

Of course, I’ll see how I do in the Trenton Half Marathon in late October and adjust my marathon goals accordingly. With very little training last year, I finished the race in 2:15:43 (10:21/mile pace). In 2014, when I was doing much more training, I finished the Trenton Half Marathon in 2:07:12 (9:42/mile pace). I’m looking to finish this year’s Trenton Half in 2 hours or less and, based on my 9:11/mile pace in the 10-mile Broad Street Run earlier this year and my more regular training/conditioning runs, I strongly believe this is possible.

Stay tuned…

Update No. 3 – Back in training 2014: Preparing for a half-marathon & triathlon

Trenton Half Marathon
Atlantic City Triathlon logo

Just wanted to post a quick update on my training for the Atlantic City International Triathlon, which I’ll be competing in on Sept. 14, 2014. (See the January 18 update and original post below for background information.)

As I mentioned in my last update, I struggled during my first day in the pool at the local community college. The triathlon starts with a one-mile swim, which equates to roughly 70 1/2 laps in a 25-yard pool…but I barely made it through 26 laps that first time out. Granted, I knew I wasn’t going to swim a mile right out of the box, especially since my technique is terrible and my muscles aren’t conditioned for that kind of swimming.

However, I have been reading up and watching videos on proper swim technique (breathing, balance, stroke, etc.) and it’s already starting to pay off as I have quickly been able to increase the number of laps I am able to complete.

During my second time in the pool, on January 27, I completed 50 laps. Two days later, I successfully completed 72 laps–about 1.02 miles–in approximately 50 minutes (although I’m not too concerned about time right now). Granted, I was still taking frequent breaks and falling back into bad form, but I covered the distance. That was an important goal for me. It would be disastrous if I failed to complete the swim during the triathlon. At least I now know that I’m capable of swimming one mile, even if I have to take a short break or dial it down a bit at times.

Still, though, I need to continue getting stronger and more efficient in the pool. That will make my life a whole lot easier come September 14.

Hopefully, I’ll be able to get back to cycling and running in the next couple of weeks. I have to keep reminding myself that I’m also training for the Trenton Half-Marathon in November.

Please see the Training Tracker below to follow my major training swims, rides and runs.

1/18/2014 UPDATE:
Earlier this month (see original post below), I wrote about training for my first half-marathon, the Trenton (N.J.) Half-Marathon taking place Saturday, Nov. 8, 2014, and my other goal of reaching a target weight of 168 pounds.

Well, when I wrote that, I was also eyeing another ridiculously ambitious goal…competing and finishing in the Atlantic City International Triathlon on Sept. 14, 2014. However, I was still waiting to hear back from the organizers regarding a question about my bike. Well, I was given the information I needed and have officially registered for the event, which includes a one-mile swim, a 20-mile bike ride and a 10K (6.2-mile) run.

I’ve never done an official half-marathon before, but at least I’ve run 13.1 miles in training  so I know I can do it. I have completed a swim of around a mile, have ridden 20 miles on a bike many times before and have 6.2 miles several times. However, I am in no way ready to do all of these in sequence at one time, but I’m learning as fast as I can how to get myself trained and conditioned for it.

So I must revise the 2014 fitness goals I listed in the original post. They are now: 1) get weight down to (and stay at/near) 168 pounds, 2) complete the Atlantic City International Triathlon, and 3) complete the Trenton Half-Marathon.

Wow…when you write it all out, it looks daunting. What was I thinking? Oh well, nothing to do now but to get in shape and ready to compete.

At the bottom of each of these posts, you will find a training tracker so you can follow my progress.

Original Post – January 9, 2014:
Last year, I tracked my training for the Trenton 10K, which took place Saturday, Nov. 9, 2013. It was the first organized race I have run other than a 5K. I finished the Trenton 10K with a chip time of 59:46.399, and my goal was to finish in less than an hour…so mission accomplished.

But as I watched the half-marathon runners start their race that morning, I regretted not being more ambitious with my running goals. After finally shaking off a persistent head cold I came down with the day after the race, I mapped out a route and completed a test run of 13.1 miles in 2:27:27—and, admittedly, that included about a half-mile of walking.

Now that I know I can do it, I want to announce here that I have registered for the 2014 Trenton Half-Marathon, taking place Saturday, Nov. 8, 2014.

I also want to use this opportunity to finally get into the proverbial “best shape of my life”— a sports cliché used by so many aging veterans heading into training camp. The holidays and two bouts with colds have basically put me back to square one as far as conditioning is concerned, but next week I’m going to start getting serious about working out everyday and tracking my caloric intake. And, of course, I’ll be tracking my training runs here on the blog.

In addition to training for the half marathon, it is my goal to finally get down to 168 pounds, which means losing about 23 pounds. I had lost 35 pounds back in 2006 after a false heart disease scare, but my weight-loss efforts stalled at 173—leaving me five pounds shy of my goal. Unfortunately, I gained nearly all of the weight I lost back again within the following year and have only been able to lose about 10-15 pounds a couple of times since then.

So…those are my two main goals for 2014: 1) complete the Trenton Half Marathon, 2) get down (and stay at/near) 168 pounds.

Training Tracker
I’ll be posting updates on my progress here every so often. The table below includes my swim/bike/run distances and times during this training period:
Date Swim/Bike/Run Distance Time
12/5/2013 13.12 miles (run) 2:27:27 – longest distance run
1/24/2014 0.37 miles (swim) – 26 laps (25-yd pool) approx. 30 minutes
1/27/2014 0.71 miles (swim) – 50 laps (25-yd pool) approx. 40 minutes
1/29/2014 1.02 miles (swim) – 72 laps (25-yd pool) approx. 50 minutes

Return to top of post

Update No. 2 – Back in training 2014: Preparing for a half-marathon & triathlon

Trenton Half Marathon
Atlantic City Triathlon logo

With snow and ice covering much of the cycling/running surfaces and temperatures below or near freezing for a significant period of time here in central New Jersey, I have started concentrating on preparing for the swim component of the Atlantic City International Triathlon, which I’ll be competing in on Sept. 14. (See the January 18 update and original post below for background information.)

All I can say is…I, like many first-time triathletes, completely underestimated how tough the one-mile swim is going to be. I used the 25-yard pool at the local community college for the first time last week and needed to break for a bit after just three laps. I need to get to 71 laps to cover a mile (actually 70 1/2 laps). I wound up struggling through 26 laps during my swim time that first day…and felt completely exhausted for the next hour or so.

The good news is a) it was only my first time training in the pool, and b) I was not employing any proper swimming technique. I just wanted to activate, so to speak, the upper body and core muscles necessary for competitive swimming.

I’ve read up and watched videos on proper swim technique (breathing, balance, stroke, etc.) so I’m going to work on that this coming week to make myself a stronger, more efficient swimmer. I have to be in order to get to the cycling (20 miles) and running (10K/6.2 miles) components of the event.

Please see the Training Tracker below to follow my major training swims, rides and runs.

1/18/2014 UPDATE:
Earlier this month (see original post below), I wrote about training for my first half-marathon, the Trenton (N.J.) Half-Marathon taking place Saturday, Nov. 8, 2014, and my other goal of reaching a target weight of 168 pounds.

Well, when I wrote that, I was also eyeing another ridiculously ambitious goal…competing and finishing in the Atlantic City International Triathlon on Sept. 14, 2014. However, I was still waiting to hear back from the organizers regarding a question about my bike. Well, I was given the information I needed and have officially registered for the event, which includes a one-mile swim, a 20-mile bike ride and a 10K (6.2-mile) run.

I’ve never done an official half-marathon before, but at least I’ve run 13.1 miles in training  so I know I can do it. I have completed a swim of around a mile, have ridden 20 miles on a bike many times before and have 6.2 miles several times. However, I am in no way ready to do all of these in sequence at one time, but I’m learning as fast as I can how to get myself trained and conditioned for it.

So I must revise the 2014 fitness goals I listed in the original post. They are now: 1) get weight down to (and stay at/near) 168 pounds, 2) complete the Atlantic City International Triathlon, and 3) complete the Trenton Half-Marathon.

Wow…when you write it all out, it looks daunting. What was I thinking? Oh well, nothing to do now but to get in shape and ready to compete.

At the bottom of each of these posts, you will find a training tracker so you can follow my progress.

Original Post – January 9, 2014:
Last year, I tracked my training for the Trenton 10K, which took place Saturday, Nov. 9, 2013. It was the first organized race I have run other than a 5K. I finished the Trenton 10K with a chip time of 59:46.399, and my goal was to finish in less than an hour…so mission accomplished.

But as I watched the half-marathon runners start their race that morning, I regretted not being more ambitious with my running goals. After finally shaking off a persistent head cold I came down with the day after the race, I mapped out a route and completed a test run of 13.1 miles in 2:27:27—and, admittedly, that included about a half-mile of walking.

Now that I know I can do it, I want to announce here that I have registered for the 2014 Trenton Half-Marathon, taking place Saturday, Nov. 8, 2014.

I also want to use this opportunity to finally get into the proverbial “best shape of my life”— a sports cliché used by so many aging veterans heading into training camp. The holidays and two bouts with colds have basically put me back to square one as far as conditioning is concerned, but next week I’m going to start getting serious about working out everyday and tracking my caloric intake. And, of course, I’ll be tracking my training runs here on the blog.

In addition to training for the half marathon, it is my goal to finally get down to 168 pounds, which means losing about 23 pounds. I had lost 35 pounds back in 2006 after a false heart disease scare, but my weight-loss efforts stalled at 173—leaving me five pounds shy of my goal. Unfortunately, I gained nearly all of the weight I lost back again within the following year and have only been able to lose about 10-15 pounds a couple of times since then.

So…those are my two main goals for 2014: 1) complete the Trenton Half Marathon, 2) get down (and stay at/near) 168 pounds.

Training Tracker
I’ll be posting updates on my progress here every so often. The table below includes my swim/bike/run distances and times during this training period:
Date Swim/Bike/Run Distance Time
12/5/2013 13.12 miles (run) 2:27:27 – longest distance run
1/24/2014 0.37 miles (swim) – 26 laps (25-yd pool) approx. 30 minutes

Return to top of post

Update No. 1 – Back in training 2014: Preparing for a half-marathon & triathlon

Trenton Half Marathon1/18/2014 UPDATE:
Earlier this month (see original post below), I wrote about training for my first half-marathon, the Trenton (N.J.) Half-Marathon taking place Saturday, Nov. 8, 2014, and my other goal of reaching a target weight of 168 pounds.

Well, when I wrote that, I was also eyeing another ridiculously ambitious goal…competing and finishing in the Atlantic City International Triathlon on Sept. 14, 2014. However, I was still waiting to hear back from the organizers regarding a question about my bike. Atlantic City Triathlon logoWell, I was given the information I needed and have officially registered for the event, which includes a one-mile swim, a 20-mile bike ride and a 10K (6.2-mile) run.

I’ve never done an official half-marathon before, but at least I’ve run 13.1 miles in training  so I know I can do it. I have completed a swim of around a mile, have ridden 20 miles on a bike many times before and have 6.2 miles several times. However, I am in no way ready to do all of these in sequence at one time, but I’m learning as fast as I can how to get myself trained and conditioned for it.

So I must revise the 2014 fitness goals I listed in the original post. They are now: 1) get weight down to (and stay at/near) 168 pounds, 2) complete the Atlantic City International Triathlon, and 3) complete the Trenton Half-Marathon.

Wow…when you write it all out, it looks daunting. What was I thinking? Oh well, nothing to do now but to get in shape and ready to compete.

At the bottom of each of these posts, you will find a training tracker so you can follow my progress.

Original Post – January 9, 2014:
Last year, I tracked my training for the Trenton 10K, which took place Saturday, Nov. 9, 2013. It was the first organized race I have run other than a 5K. I finished the Trenton 10K with a chip time of 59:46.399, and my goal was to finish in less than an hour…so mission accomplished.

But as I watched the half-marathon runners start their race that morning, I regretted not being more ambitious with my running goals. After finally shaking off a persistent head cold I came down with the day after the race, I mapped out a route and completed a test run of 13.1 miles in 2:27:27—and, admittedly, that included about a half-mile of walking.

Now that I know I can do it, I want to announce here that I have registered for the 2014 Trenton Half-Marathon, taking place Saturday, Nov. 8, 2014.

I also want to use this opportunity to finally get into the proverbial “best shape of my life”— a sports cliché used by so many aging veterans heading into training camp. The holidays and two bouts with colds have basically put me back to square one as far as conditioning is concerned, but next week I’m going to start getting serious about working out everyday and tracking my caloric intake. And, of course, I’ll be tracking my training runs here on the blog.

In addition to training for the half marathon, it is my goal to finally get down to 168 pounds, which means losing about 23 pounds. I had lost 35 pounds back in 2006 after a false heart disease scare, but my weight-loss efforts stalled at 173—leaving me five pounds shy of my goal. Unfortunately, I gained nearly all of the weight I lost back again within the following year and have only been able to lose about 10-15 pounds a couple of times since then.

So…those are my two main goals for 2014: 1) complete the Trenton Half Marathon, 2) get down (and stay at/near) 168 pounds.

Training Tracker
I’ll be posting updates on my progress here every so often. The table below includes my swim/bike/run distances and times during this training period:

Date Swim/Bike/Run Distance Time
12/5/2013 13.12 miles (run) 2:27:27 – longest distance run

Back in training 2014: Preparing for my first half marathon

Trenton Half MarathonLast year, I tracked my training for the Trenton (N.J.) 10K, which took place Saturday, Nov. 9, 2013. It was the first organized race I have run other than a 5K. I finished the Trenton 10K with a chip time of 59:46.399, and my goal was to finish in less than an hour…so mission accomplished.

But as I watched the half-marathon runners start their race that morning, I regretted not being more ambitious with my running goals. After finally shaking off a persistent head cold I came down with the day after the race, I mapped out a route and completed a test run of 13.1 miles in 2:27:27—and, admittedly, that included about a half-mile of walking.

Now that I know I can do it, I want to announce here that I have registered for the 2014 Trenton Half-Marathon, taking place Saturday, Nov. 8, 2014.

I also want to use this opportunity to finally get into the proverbial “best shape of my life”— a sports cliché used by so many aging veterans heading into training camp. The holidays and two bouts with colds have basically put me back to square one as far as conditioning is concerned, but next week I’m going to start getting serious about working out everyday and tracking my caloric intake. And, of course, I’ll be tracking my training runs here on the blog.

In addition to training for the half marathon, it is my goal to finally get down to 168 pounds, which means losing about 23 pounds. I had lost 35 pounds back in 2006 after a false heart disease scare, but my weight-loss efforts stalled at 173—leaving me five pounds shy of my goal. Unfortunately, I gained nearly all of the weight I lost back again within the following year and have only been able to lose about 10-15 pounds a couple of times since then.

So…those are my two main goals for 2014: 1) complete the Trenton Half Marathon, 2) get down (and stay at/near) 168 pounds.

Run Tracker
I’ll be posting updates on my progress here every so often. The table below includes my run distances and times during this training period:

Date Run Distance Time
12/5/2013 13.12 miles (run) 2:27:27 – longest distance run