Spring Marathon Training Phase 2: Hills and Leg Speed

NOTE: This post is part 3 in a series about my spring marathon training. Click here to see Post 1, and here for Post 2.

Lydiard Hill Springing

These guys look really cool “springing” up that hill, right?

This post will introduce Phase 2 of my Arthur-Lydiard-inspired spring marathon training plan, hill work and leg speed, and describe the first of three critical workouts to be performed during this phase: hill “springing.”

In my previous post, I discussed the first phase of my training plan: aerobic base training. That post condensed tons of information into approximately 2,200 words of dense and somewhat difficult reading. If I could rewrite that post, I would split the information into three separate posts. So, before proceeding, I am going to summarize Phase 1, and why it’s necessary before embarking on the other phases of the training plan.

A Quick Review of Phase 1: Aerobic Base Training

Aerobic base training is the most important part of any training plan because aerobic fitness (the body’s ability to use oxygen efficiently to convert fat and glycogen into energy) is the number one factor in determining how well a runner will race on any given day. A runner develops aerobic fitness by training at an “aerobic pace,” loosely defined as running at a pace that leaves the runner “pleasantly tired,” or, in more mathematical terms, at a pace at or below approximately 75% of the runner’s maximum heart rate. During this phase, the runner should also perform strides (hard 100 meter efforts at the end of runs followed by extended recovery jogs), tempo runs below lactate threshold, and some easy fartleks. The runner should do at least three long runs per week (two runs about 1.5 hours, one run of 2+ hours) at an aerobic pace. A plan that incorporates only these types of runs—and leaves the anaerobic training for later—will allow a runner to develop a large aerobic base, which will facilitate anaerobic training later in the training cycle.

Importantly, the aerobic base training phase should last as long as possible. Why? Anaerobic development is limited: that is, a runner can only develop his anaerobic capacity so much. On the other hand, a runner’s capacity for aerobic development is virtually unlimited, and the more developed the aerobic system, the larger the capacity for anaerobic development. So, the longer the aerobic base training phase can last, the better.

Great! So, you’ve completed Phase 1 and built an aerobic base. What next?

Phase 2: Hills and Leg Speed—Preparing the Body for Anaerobic Development

Lydiard suggests a four-week training period focused on developing leg strength and speed. We’ll call this Phase 2: Hills and Leg Speed. The purpose of Phase 2 is twofold: 1) to develop muscle fibers in the legs and to improve leg speed; and 2) to prepare the body for the hard anaerobic workouts that will follow in Phases 3 and 4. Here’s how it shakes out.

This phase contains three critical workouts: 1) the 1-hour hill “springing” workout; 2) the leg speed workout; and 3) the 2+ hour long run performed at an aerobic pace. I’ll start by discussing the hill “springing” workout.

The Hill “Springing” Workout

You should perform the hill “springing” workout on a hill that is between 200-300 meters long and approximately 3-4% grade, with a flat area at the top and approximately 200-400 meters of flat area at the bottom. For you New Yorkers, Cat Hill in Central Park is perfect for this workout.

Here’s the workout in eight easy steps, and the reasoning behind each step:

  • Warm up for about 15 minutes with some easy running (I jog about a mile and a half from my apartment to Cat Hill)
    • Why? You warm up to prevent injury. The warmup loosens the muscles and prepares them for a hard effort.
  • Begin the workout by “springing” up the hill. If you don’t know what “springing” is (I didn’t before developing this training plan), check out the first minute and then 1:30 to the end of this video:

When “springing,” keep the hips forward. Because looking down tends to thrust the hips backward, keep your eyes focused straight ahead. Your upper body should remain relaxed. The slower your forward momentum, the more resistance you create for your legs.

Why “springing?” Because it helps to develop speed. “Springing” builds and stretches the leg’s muscles and tendons similar to how they stretch during racing, which adds flexibility and speed. It also develops strong and flexible ankles, allowing a runner to increase his stride length and leading to greater speed. In addition, by training oneself to run with the hips comfortably forward, a runner can bring his knees higher while running, allowing the feet to follow through higher and, therefore, creating a faster leg action.

It’s possible that you won’t be able to “spring” all the way up the hill. That’s fine. If you can’t get to the top, just jog the rest of the way.

  • Once at the top of the hill, jog easily for 3 minutes.
    • Why? Two main reasons. First, “springing” is an intense exercise, so a short rest between each repetition keeps the body from getting overloaded. Second, too much at once could potentially convert the workout into a hard anaerobic effort, which we distinctly do not want to do. And, as a bonus third reason, easy jogging within the repetitions aids in aerobic development, which, as we’ve discussed, is always a good idea.
  • After jogging at the top of the hill for three minutes, run down the hill with a fast, relaxed striding motion.
    • Why? Two main reasons. First, strides allow us to develop speed and strength. Second, downhill running allows us to practice running with a naturally elongated stride. As mentioned above, a longer stride leads to greater speed.
  • Repeat the hill reps described in steps 2-4 (springing up the hill, jogging at the top, and striding down) for about 15 minutes. For me, this equals about 3 circuits.
    • Why? Think of it like weightlifting with a cardio element: you’re pushing your body to get stronger while simultaneously strengthening your muscles and increasing your leg speed. In other words, you are accomplishing three critical tasks with one workout. Pretty neat!
  • After  about 15 minutes, perform a few wind sprints (running hard followed by jogging) at the base of hill. You choose how many, and for how long (for example, I have been doing 2 x 100m with short recovery jogs)
    • Why? The other point of this exercise is to prepare the body for the anaerobic workouts in phases 3 and 4. By performing wind sprints every 15 minutes, and by only performing a limited number of them, we train our bodies to respond to faster movements, but keep the volume low enough so as not to create a hard anaerobic workout.
  • After completing the wind sprints, repeat the whole circuit described in steps 2-6 (hill reps plus wind sprints) until you have been working out for approximately an hour.
    • NOTE: If you cannot complete an hour-long workout, do however much of the hour that you can.
  • Cool down for 15 minutes.

Ideally, you would perform this workout three days a week, every other day, during Phase 2. On the days in between you would perform a leg speed workout. On the seventh day you would run a 2+ hour run at an aerobic pace.

In my next post, I will discuss the other two workouts critical to Phase 2: the leg speed workout, and the 2+ hour long run at an aerobic pace.

Happy running, everyone!

 

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Returning to Blogging!

Hard to believe I last posted on December 8! I don’t have a good reason for the delay between posts. Essentially, after the NYRR NYC 60k, I began to reflect on what I want to accomplish with this blog. When I started it in August, I knew that I wanted to write about my running, but had not developed the idea much beyond that. I started by posting about particular training runs I was doing, workouts I attended, and then branched out into race previews and recaps. After a few months, though, I hit a writing wall: What to do next?

Jim NP Cold Running

Getting in some stair running with November Project NYC in December!

That wall, unsurprisingly, coincided with the end of the fall racing season, a season during which I pushed myself and ran my first 10-miler (1:00:20), set PRs in the half marathon (1:20:51) and marathon (2:57:56), and ran my first ultra, the 60k, in under 5 hours (4:55:55), all within less than two months. I knew that my body needed a break; I did not realize my brain did, too. Hence, only a handful of posts since the 60k and now.

All this to say, I’m back! Expect updates concerning my training, but with a more global twist. Expect some posts about nutrition and other fun things I’m up to, such as the Road Runners Club of America coaching certification course that I’m taking in May. And get excited for race previews and recaps for the races I’m planning to run this winter and spring. I might also write more about some of the running books I’ve read lately (more on those below). My goal is to make this blog a spot for people to pick up tips and tricks to achieve their own running goals.

Jim NYRR Virtual Trainer Run

Crushing 10+ miles with NYRR’s virtual training crew!

Thankfully, the time away from hard running and the blog has reenergized me. Regarding training, I began the base building phase of spring marathon training in earnest at the beginning of December, and will likely run the Inaugural Queens Marathon on April 30, 2016. I spent approximately two months running long runs at an aerobic pace, throwing in some strides at the end of the runs, as well as tempo runs (for example, a 5k at 6:00/mile) and progression runs below lactate threshold. I pushed my weekly mileage up from 30 miles to 50-55, and am hoping to increase to 60-65. I’ve also been riding my bike indoors on my bike rollers at least once a week, and hitting the pool (though not as frequently as I would like). In the middle of all that, I ran an unofficial 5k in 17:45 (5:43/mile), and PR’d on the tricky November Project NYC 3.4 mile PR course with a time of 20:36 (6:03/mile). As of yesterday, I ended the aerobic base training phase of my marathon training and began the hill/leg speed phase as per Arthur Lydiard’s basic training scheme. Not bad for two months.

As for the blog and writing about running, I’ve read a bunch of running-related books these past two months. My friend Katherine loaned me “A Race Like No Other” by Liz Robbins (about the 2007 NYC Marathon) and The Oatmeal’s “The Terrible and Wonderful Reasons Why I Run Long Distances.” I also read “2 Hours” by Ed Caesar, a book chronicling professional marathoners’ journey to break the elusive 120-minute marathon barrier (current world record is 2:02:57 run by Dennis Kimetto at the 2014 Berlin Marathon). I also read “Running Ransom Road” by Caleb Daniloff, a powerful story about a recovering alcoholic who sought closure on his past by running marathons and other road races in locations where he was active in his alcoholism.

Jim Liysa Laura Ann Raul

Getting in a solid 11.5 miles with Liysa, Laura Ann, and Raul during the blizzard this past weekend!

And finally, I’m almost done with “First You Run, Then You Walk” by Tom Hart, my friend Patrick’s father. “First You Run” is a collection of essays written by Hart, a former high school English teacher, who picked up running at age 31 after he quit smoking. He ran into his 60s, at which time he was diagnosed with lung cancer and had one of his lungs removed, rendering him unable to run continuously for more than a few minutes. His essays discuss a range of topics: running a sub-5 mile, running 37 miles on his 37th birthday, chasing age-group awards as a 60-year-old veteran, and eventually breaking 12 minutes for one mile while running with one lung. What makes the book so amazing, though, is Hart’s meditative writing style and honesty. Every other page I find myself thinking, “Yep, that’s exactly how I think about running.” He gets it.

And in other news, I had a nice Christmas with my family and my girlfriend’s family, was able to travel to Vermont for a few days over the holidays, and have been working and preparing for the spring racing season. Life is good.

Happy running, everyone!

NYC Marathon Race Recap Part 2: The Significance of the Marathon for Me

TCS NYC Marathon

Me, Terri, and Billy from NP_NYC celebrating with our medals the day after the marathon! My hair looks particularly gingery in this pic.

The NYC Marathon happened. Social media exploded with excited posts, likes, and comments from runners, their friends and family, and spectators’ pictures of runners and funny race signs. Everyone who completed the Marathon has a story. For some, finishing allowed them to cross an item off their bucket list. For others, this represented yet another NYC Marathon, special in its own way but certainly not a new experience. And for others, it represented a celebration of their personal growth. My story falls into that final group.

Before I get to that story, though, let’s break my race down by the numbers. My previous marathon PR was 3:55:17 on a flat course, run 11 years ago. My only other marathon time was 4:10ish, also run 11 years ago. On Sunday, my 2:57:56 bested my previous marathon PR by almost an hour and qualified me for the 2017 Boston Marathon. So, this race solidified not only my return to endurance running, but a complete transformation.

However, considering my personal growth, this race demonstrated how far I’ve come since the fall of 2012, when I was in my final year of law school. I had done well academically but not received the job offer I wanted. My relationship of almost five years had ended. After starting law school weighing 162 pounds with a 10k PR of 45:03 (7:15/Mile), I found myself weighing 198 pounds and unable run for more than a mile.

I had completely isolated myself from family and friends. I came to school for class only, spending the rest of my time in my apartment watching Netflix and drinking whiskey alone, or hanging at the Upper West Side’s diviest bars. I did the bare minimum of schoolwork, which somehow resulted in straight A’s (including an A+ . . . seriously, I cannot explain this), and people left me alone. I either refused to talk to my family, or erupted in anger during conversations. I blamed everyone else for my misery. I ruined family holidays and convinced new “friends” that I was the unluckiest man alive. This fueled my cycle of resentment, fear, anger, and drinking.

By February of 2013, I hit a complete mental, physical, and emotional bottom. My family, despite years of me pushing them away, helped me straighten out. I could no longer blame them or any other external circumstances for how I felt: The negativity came from within me, and the only way to change that feeling was to accept responsibility for my actions, clean up my past, and work hard to live a healthier life based on personal accountability. Slowly but surely, through the help of family and friends I came to accept the world around me and, more importantly, I came to accept myself: shortcomings AND positive qualities.

Simultaneously, as I got healthier I began to revisit old personal interests, including running. I signed up for the Scotland Run 10k and the Brooklyn Half Marathon, and planned to run both races in early 2014. The last race I had run was a 10k in June of 2010. However, as my personal issues continued to plague me, I skipped both races because I failed to train for them.

I did, however, sign up for the 2014 Staten Island Half, completed the training for that race, and ran it in 1:44:42. I wore a six-year-old pair of sneakers, gym shorts that I owned since high school, and a long-sleeved running shirt about two sizes too big during the race.

After the Staten Island Half, I knew I could run faster, so I began training hard. I analyzed training plans online, read articles about running and nutrition, and ran the Fred Lebow Half in January in 1:36. I joined New York Sports Club and began training once a month with a trainer who specializes in collegiate endurance athletes. I did interval training, speed work, and hill sessions. I ran a 5k in under 20 minutes. My race bibs now placed me in the first corral of NYRR races. I decided the 2015 Brooklyn Half would be the race at which I would show the world just how fast I’d gotten. I trained for a sub-1:25 time.

All of that intense training, combined with some ill-advised attempts after reading Born to Run to change my running stride from a heel strike to a forefoot strike, caused me to develop a stress fracture in my right sacral ala, an injury generally found in elderly women with osteoporosis (seriously! Google it). I despaired, somewhat comically, and thought I might never run again.

Nevertheless, I did something that I might not have done in the past: I asked for help. When the doctor recommended that I use crutches for five weeks, I did it even though he said that I could heal without them (albeit over a longer period). I followed his advice and swam, worked on strengthening my core, and lifted weights only while in the upright sitting position. Once off crutches, I waited three weeks to hit the treadmill, worked with a physical therapist, and learned about what exercises to perform to reduce the risk of future running injuries. I also learned that I should run how I run, and not worry about the latest trends in running form. My coworker introduced me to The Big Book of Endurance Training and Racing by Dr. Phil Maffetone, which provided a method to increase speed without high intensity intervals and speed work. I also learned how to properly incorporate speed work into a training plan, and realized that I had been doing way too much, way too early on in my fledgling adult running career.

Most importantly, I finally understood that running for anyone besides yourself is a dangerous game. I reconnected with the joy I feel every time I get to hit the Central Park loop at 5:30 a.m. If I got faster, awesome. If not, who really cares? The point was that I could run and have fun with it and let that be its own reward. This freed up a ton of mental space.

The rest of my story? Well, it’s mostly contained in my past blog posts. I found November Project NYC through my sister. I ran the Percy Sutton 5k in a PR time of 18:24, my first race at a sub-6 minute pace. I stayed focused and ran the Bronx 10-Mile in 1:00:20 (6:02/Mile) and the Staten Island Half in 1:20:52 (6:10/Mile), which time-qualified me for the 2016 NYC Marathon. Throughout all of this I continued to hit the gym at least once a week to strengthen my legs, and multiple times per week to strengthen my core and to stretch. I listened to other people’s advice about the NYC Marathon, ate well, and stayed focused on the race despite all the hype during the week before. I woke up on race day weighing 162 pounds (36 pounds less than at my heaviest!) and ran that marathon in under three hours.

As I ran up West Drive in Central Park for the final .2 miles of the Marathon, I thought about all these things: the useless resentments that have given way for acceptance, the isolation that has evaporated into connection, and the paralyzing fear that has melted away into love. And I cried. Not only on the course, but later at my apartment. But the best part? My tears streamed down my face and across a smile.

Happy running, everyone!

Race Recap: New York City Marathon, November 1, 2015, 2:57:56, 6:48/Mile

A prologue: My first NYC Marathon recap exceeded 4,000 words (the equivalent of a 13-page double-spaced college paper), so I decided to do multiple NYC Marathon posts. This post is a straight race recap. Tomorrow’s post will contain more course commentary and reflections on my race.

New York City Marathon New York Times

My medal and name in the New York Times!

And now . . .

The recap before the recap: I ran the New York City Marathon on Sunday, November 1, 2015 in a time of 2:57:56 (6:48/Mile pace), good enough for 629th place out of over 50,000 runners. Words cannot describe how amazing this race is, and how excited I was before, during, and after my time on the streets of New York.

And yet, I will now use words to describe my day.

The recap: After my Saturday 2-mile shakeout run, I traveled to Port Jefferson, Long Island to attend my girlfriend’s (Melissa’s) cousin’s annual Halloween party. Melissa and I dressed up as Bert and Ernie, and we enjoyed a few hours of hanging out with her amazing cousins. I left around 5 p.m. to get back to the City, while the party – a Victorian-themed murder mystery incorporating Pictionary, charades, a scavenger hunt, and various twists, turns, and multiple eviscerations – raged on until well past midnight. I really hated to miss the festivities, but I knew that I needed a good night’s sleep before the Big Race.

Bert and Ernie Halloween

We make a great Bert and Ernie. Here I am, closely following pre-marathon wisdom and taking it easy (Photo credit: Ana Santos: http://www.acsantosphotography.com/)

So, instead of charading and scavenging my ass off until the wee hours, I took the LIRR back to the City with hundreds of drunk Long Island Jersey Shore wannabes, many of whom were inexplicably dressed as lumberjacks (not kidding). I hope they all made it home in one, semi-respectable piece (not likely). Anyway, once home I watched “Sleepy Hollow,” checked my race gear one final time, and set my phone and clock alarms for 5 a.m., hitting the pillow at 10:30 p.m., which, because of Daylight Saving’s Time, equated to 9:30 p.m.

Halloween

Now this is how you do Halloween! Look at this group! (Photo credit: Ana Santos: http://www.acsantosphotography.com/)

Despite planning for a solid 7.5 hours of sleep, I woke up exactly at 4 a.m. and never quite fell back to sleep. I tossed and turned until 5, at which point I got up, toasted three pieces of sourdough bread, spread peanut butter on one, wrapped them up in aluminum foil, and put them along with three bananas in my race bag. I ate a bowl of non-fat Greek yogurt with agave, got dressed, loaded up my race bag, and headed out at 5:30 a.m.

TCS NYC Marathon

Barely awake but excited for the NYC Marathon!

Through a connection, I hitched a ride on a charity bus to Staten Island (The Thomas G. Labrecque Foundation – a truly excellent charity). The bus ride took almost an hour and a half, during which I slept. Once we arrived at the start, I was able to spend my pre-corral time in the charity village lying down on a painting tarp and eating my toast and bananas.

One guy in the charity village kept saying, “This is not a PR course.” I focused on the basic plan on which I had settled: Run the first half around a 6:40/mile pace, hit the 21k/13.1 mile mark around 1:27:00, go steady over the Queensborough Bridge, and then let it fly through New York, the Bronx, and push hard through the final 10k, hopefully coming through the second half in 1:23:00 or close to it for a final time of 2:50:00. I took a lot of deep breaths, joked with the other runners, checked my bag, and then headed off to my corral about 10 minutes before it closed at 9 a.m.

Around 9:15 a.m. our corral collapsed and we moved toward the start line, watching the professional women’s race begIn. I pushed my way as far up as I could, ate my first gel at 9:35 a.m., and talked with David, an Englishman from York running his first NYC Marathon.

FINALLY, after all these months of training, obsessing, writing, training, writing, and obsessing more, the race directors introduced the elite runners, the National Anthem was sung, and BOOM! A howitzer reported the race start.

And we were off! I crossed the start 50 seconds after the gun, and ran very slowly for about four minutes, people on both shoulders and right in front and behind me. I could barely make a half stride for almost a third of a mile, at which point the course opened up to the entire Brooklyn-bound side of the Verrazano Bridge. I pushed to the outside lane and ran steadily up the .8 mile incline, hitting the 1-mile mark in 8 minutes exactly, much slower than I wanted to run. I made up for it by running mile 2 in approximately 5:50, putting me onto 4th Avenue in Brooklyn right on pace.

TCS NYC Marathon

Cruising through Brooklyn! (Photo Credit: Ashley Sokol)

The crowds at the beginning of 4th Avenue cheered and bands played as we ran through miles 3 and 4. The Green Wave (the group who started on the lower level of the bridge) joined us on 4th Avenue at some point, and we continued to run next to the Orange Wave (the group which started on the Staten Island-bound side of the Verrazano). Some runners ran by the spectators and threw lots of high-fives; others stayed to the inside of the street. I stayed in the middle and tried to maintain my early race pace between 6:30/mile and 6:40 mile, running some miles much faster than 6:30/mile and others slightly slower. My face wore the largest smile I’ve smiled in a long time, and I soaked in all the cheers.

Miles 5-6 felt great, and all early race jitters or psychosomatic aches disappeared. I enjoyed the various musicians, and threw a lot of thumbs up at them and smiled at all the cowbells and cheers from the crowd. This is more than a race: It’s a citywide block party!

The Mile 7 water station manned by NP_NYC was EPIC. Everyone went nuts when they saw my tagged shirt, and I got a huge high-five from Brogan Graham, one of the co-founders of November Project who had traveled to NYC for the weekend to hang out with the NP_NYC crew and cheer on all the NP marathoners. Totally pumped me up!

I took my second gel, drank some water, and eased back into my pace. I saw Kat, another NP_NYC member, a few blocks farther down the road, ran out of my way to high-five her, and then returned to the center of the road. I felt smooth, confident, and ready for the next 19 miles.

At mile 8, I nearly missed my sister, Kimi, and Ashley, and only saw them as I ran past. This picture demonstrates my near miss:

TCS NYC Marathon

Even though I almost missed my sister and friends, I’m super excited!

Miles 9-13 wound through Fort Greene, Clinton Hill, Williamsburg, and Greenpoint, the neighborhoods in which I spent a lot of time when I lived in Bushwick. The crowds owned this section of the course, and I loved seeing some old haunts. I kept a consistent pace here, and hooked up with a fellow runner attempting to hit 2:50 like me. I also saw two law school friends, whose cheers got me super pumped and sent chills through my head and neck.

TCS NYC Marathon

More Brooklyn running! (Photo Credit: Ashley Sokol)

I took my third gel as we exited Brooklyn on the Pulaski Bridge. We passed through the midway point of the race on the Bridge in exactly 1:27:00, right on plan! My race buddy and I wound through Queens, maintaining a 6:30/6:40/mile pace as we approached the Queensborough Bridge. Despite all the rock bands out, we heard our first metal band playing Alice in Chains “Would.” This was a nice change from all the “hippie bands,” as described by an FDNY runner around mile 8.

And then we ascended the Queensborough Bridge. I kept my effort steady but dropped my pace a bit, focusing on a runner moving smoothly and wearing a Union Jack tank top, Union Jack shorts, Union Jack shoes, and sporting a low-cut Mohawk dyed the colors of the Union Jack. I turned around and realized that I had lost my race buddy, and later learned that he finished around 3:25. I focused on my hooligan friend until the Bridge’s apex, after which I picked up the pace and got amped as the First Avenue cheering wafted up to the off ramp.

Woot! 1st Avenue was awesome! The crowds were heavy and people cheered like madmen. I saw lots of NP shirts, screamed lots of “f*ck yeahs!” at people, and grabbed some high-fives. Realizing that all my gels had caffeine, I made sure to grab water at every aid station. I saw my buddy Patrick at mile 17, Melissa and law school friend Lauren at mile 18, and some more NP folks in East Harlem. I took my fourth gel at mile 18, and kept on moving forward.

TCS NYC Marathon

So excited to see Melissa at Mile 18 that I made this silly kiss face!

The crowds thinned at the Willis Avenue Bridge into the Bronx, and as we crossed over the Bridge I saw numerous runners doubled over and walking– classic bonking signs. I pulled out my final gel and held it like a talisman through the Bronx. Before long we climbed the Manhattan Bridge and headed back into Manhattan on Fifth Avenue.

When I re-entered Manhattan, I did some quick calculations and realized that 2:50 was out of the question, but 2:55 was doable. I also began to feel the mental fatigue of the race, and I thought about slowing down. I fought those thoughts by visualizing my crossing the finish line with a huge smile. I checked my legs: They felt great! So, I took my final gel, grabbed two cups of water at the mile 21 aid station, put my head down, and plowed ahead. I found a few more pockets of NP folks cheering, drank more water at the mile 22 aid station, and just kept thinking, “You got this. You’re feeling strong. You are NOT going to hit any walls!”

And then we hit the dreaded Fifth Avenue Mile 23 hill. Everyone warned me about this hill. I saw it on the elevation map. I read about it in numerous race recaps. I knew it was coming. Nevertheless, it rose out of nowhere and rose much steeper than I imagined. More runners walked this section of the course. I kept a steady effort, got amped up when I saw Melissa and Lauren again, and counted off the blocks as I ascended: “98th Street, 8 blocks to Engineer’s Gate.” And so forth.

TCS NYC Marathon

Crushing Fifth Avenue as well as I could! At Mile 23.

And then BOOM! I cruised through Engineer’s Gate into Central Park! 2.5 miles left on roads I know better than any others in the City. I came through Mile 24 around 2:43, so I knew that 2:55 was going to be tough, but sub-3 was happening. This felt amazing! My legs were strong, my mind felt sharp, and I pushed hard, getting some NP love along the way. The downhill on Cat Hill felt amazing, and I pushed through the rolling hills near Summer Stage and then cruised downhill to mile 25 and then out of the Park and onto Central Park South. Through this section I passed a ton of runners, and was passed by only one, who I later passed on Central Park South. I simply focused on reeling in whoever was in front of me and, after passing them, reeled in the next guy. I could feel the finish line.

Running up Central Park South I spotted Brogan again, who practically jumped over the barricade to give me another high-five. I let out a primal scream and doubled my efforts. I passed that runner who sped past me earlier. I let the cheers wash over me. I saw Columbus Circle grow larger with every step. I kept moving forward.

And then I turned and entered the Park. An announcer said, “Welcome to Central Park!” and I wooped! So close! So many people lined the barricades. I thought about everything that had happened to me over the past three years, how lucky I was to be running today, and how grateful I was for the people who helped me through the toughest time in my life, at times literally picking me up off the ground. I passed more runners and worked my arms. On the final uphill, I spotted the finish line clock: 2:58:40. 10 seconds to finish sub-2:58 (I started 50 seconds after the gun). I sprinted through the finish line in what I thought was 2:58:50 exactly. Success! Completion! The culmination of so much more than training runs and nutrition plans. Tears welled into my eyes.

TCS NYC Marathon

Smiling post-marathon!

In my next post, I’ll discuss my thoughts about the course, other thoughts about the race, and why finishing this race was such a huge accomplishment for me.

Happy running, everyone!

Final NYC Marathon Reflections

You know what? I’ve done all the training, reviewed the course and elevation maps and strategy guides, talked ad nauseum about and obsessed over the NYC Marathon for months. I’ve also expressed my gratitude for all those who have helped me get to this point, and understand that even though I run for myself, I get to do so because of the amazing people in my life. So, if I were to post a “final marathon reflections,” I would just rehash old posts and yadda yadda yadda.

TCS NYC Marathon

Happy Halloween and Good Luck from Jim and H. B. Skeleton!

So, instead of posting all that, I’m just going to say this:

Good luck to everyone running the NYC Marathon tomorrow! Thank you to everyone volunteering at the NYC Marathon! Thank you to my family for organizing a post-race party! Thank you to everyone who has wished me luck! And thank you to everyone who has stopped by this blog, read my rambles, and maybe even enjoyed them!

Good luck, everyone! We got this.

TCS NYC Marathon

And an unofficial GOOD LUCK from NP_NYC!

10/30/2015: Morning Workout, November Project, 6:25 a.m., Bethesda Fountain; NYC Marathon Thoughts

I’m going to break this entry into two parts: This morning’s November Project NYC workout, and my random marathon thoughts.

But first! Bib and newly-tagged NYC Marathon shirt! Soon to have my name and (possibly) blog URL tagged on it:

November Project NYC Marathon

Woot! Neon is the way to go!

NP_NYC Workout at Bethesda Fountain

So . . . Paula RadcliffeBart Yasso, Desi Linden, and Dean Karnazes worked out with us this morning. What?! No big deal. Also, Brogan Graham, one of November Project’s co-founders, pounded out burpees, push-ups, dips, lunges, and bear crawls with us because #justshowup and #whatisthis. We also had lots of people in town from other Tribes for the marathon. Just awesome to see so much NP love this morning!

Bethesda Fountain

Bethesda Fountain, much brighter than it was this morning.

The workout consisted of two phases: During phase 1, we broke into two large groups. Both groups began by doing 20 burpees. Then Group 1 lunged through the terrace near Bethesda Fountain in Central Park while Group 2 bear-crawled. At the end of the terrace, everyone ran up a flight of stairs and then bunny-hopped up a second flight. Then everyone did 10 push-ups, 10 dips, and then back to the beginning for more burpees. Repeat for 20 minutes.

Bethesda Fountain Terrace

The gorgeous terrace.

Most of us NYC marathoners took it easy, and I got to do push-ups with Brogan and meet some members of the NYC Tribe that go to the 6:28 a.m. Wednesday workouts (I’m generally a 5:28 a.m. guy). There is something wrong with me when I think that 60 burpees is an easy, pleasant way to start the day.

Phase 2 of the workout was a “burnout.” Essentially, everyone not running the NYC Marathon started at the Fountain end of the terrace, did four or five burpees, and then ran through the terrace, up the stairs, down the stairs, and back to the start. The rest of us lined the terrace and cheered them on. It was wild! Each interval was timed, so if you didn’t make it back to the start in a set time, you joined the cheering squad. We went through seven or eight rounds before the final round, which was just crazy. NP_NYC’s Jason “won” the burnout, with Rob a few steps behind. NP co-founder Brogan also put forth a strong showing, demonstrating the meaning of “leading from the front.”

Marathon Thoughts

I’ve written race previews about my other recent races, but the NYC Marathon needs no introduction. I outlined the course in my pace strategy post, and all of my posts about training have essentially been about training for this race. I believe that, considering my injury which kept me from running between April and June 25, I trained as well as I could, and I am ready to run a solid race.

Of course, doubts have crept into my mind. During my 22-mile long run, I felt the burn in my legs at mile 21. I also did not log tons of miles, peaking at about 50 miles in my peak training week. These two facts could lead me to be concerned that I am not ready to run this marathon as fast as I want.

But poo poo to them! I have to remember these things as well:

  1. During those early weeks of marathon training in July and August, I was still returning to running after injury.
  2. During that return period, with the support of my doctor and physical therapist, I was biking upwards of 100+ miles per week as I prepared for the NYC Century Bike Tour.
  3. Also during the pre-return and return period, all the hours I spent in the pool, which, combined with my time on the bike, helped me build a solid aerobic base on which to begin marathon training.
  4. My solid performances in the Bronx 10-Mile (6:02/mile pace) and Staten Island Half (6:10/mile pace, with a strong sense that I could have run slightly faster if not fearing for my life on the boardwalk).
  5. Maybe most importantly, all of the love and support I have received from my family, friends, girlfriend, NP_NYC, coworkers, and what I might call the Spirit of the Universe, or, in a less spiritual sense, the feeling that I’m not in control of the world, and that my lack of total control is OK with me.

More thoughts to come tomorrow. For now, happy Friday and, if you can (I’m having a hard time), think about something other than the NYC Marathon.

Happy running, everyone!

10/28/2015: Morning Workout, November Project, 5:28 a.m., Wards Island: Aggressive Dance Moves!

Hey! Did you know the NYC Marathon is only four days away? Haha, you probably already knew that. But just in case you haven’t read a newspaper, seen an advertisement on the subway, or checked your Facebook feed lately: The NYC Marathon is ONLY FOUR DAYS AWAY!

November Project NYC

Morning crew! Katie, Ashley, Me, and Sarah

For many, the NYC Marathon means increased traffic in New York City. For others, the day has no special meaning. For me, it indicates the culmination of over a year of hard work returning to the sport of running, and a chance to participate in an event I never thought possible. So, when I lined up with the members of November Project NYC to take our post-workout group photo this morning, and half the members raised their hands when asked if they were running this Sunday, I realized just how many people are looking to Sunday as both the celebration of their hard work, and the beginning of the next chapter in their running stories.

Of course, before we got to post-workout, we, you know, worked out. Here’s what we did:

  • Do 10 pushups.
  • Run across the Wards Island Bridge and down to the East River footpath.
  • Do 10 burpees.
  • Run back across the Bridge to the starting area.
  • 30 seconds of AGGRESSIVE dancing (or, if you are Myles, you dance by doing burpees)
  • Run back across the Bridge.
  • 20 mountain climbers.
  • Run back across the Bridge.
  • Repeat for 35 minutes.

I covered about four miles during this workout, and spent my time talking to fellow Tribe members Rob, Jess, and Ian. I also spent a little bit too long on the aggressive dancing portion when John played “Rebel Without a Pause” by Public Enemy because, hey, who doesn’t love bouncing to Chuck D, Flava Flav and Terminator X at 6 a.m.? I also threw up more high fives today than ever before, in part because I could feel the collective excitement of the impending NYC Marathon.

November Project NYC

Amazing! Thank you, Liysa! And yes, those are aqua socks.

At the end of the workout, I received a good luck card from the Tribe, which was so thoughtful and wonderful! I also received a colored safety pin from Liysa, who advised me to pin my shoe so that if I felt beat up and in pain during the marathon, I could look down and channel the spirit of NP_NYC. Amazing! I have already pinned my shoe. Thank you, Liysa! I know you’ll do great on Sunday.

NP Marathon Card Cover NP Marathon Card

NP_NYC is running #Mile7 of the NYC Marathon. I don’t want to spoil the surprise, but the Tribe will be loud, supportive, and ready to rock all day. So excited to run through there and throw down lots of high fives and smiles.

I know we’re all tapering and not hitting the roads as much, but despite that:

Happy running, everyone!