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9/20/15: Morning Run: 8:30 a.m., 17.5 Miles, West Side Hudson River Greenway

/ Jim McEvoy / 4 Comments

Another weekend, another long run!

I decided to run north on the Hudson River Greenway because New York Road Runners was hosting an 18-mile marathon tune-up run in Central Park, and running outside the barriers in the Park amid cyclists and tourists sounded miserable. I also wanted to see the Greenway from the runner’s perspective, as I’ve mainly biked up and down it.

I ran as far north as I could go, which was approximately 8 miles from where I entered the Greenway around 70th Street. The Greenway is a great place to run because it’s very flat, and the breeze from the Hudson keeps you cool.

I carried my bike water bottle with my cell phone taped to it (my cell phone carrier ripped apart during the NYC Century, at which point I had to stuff it into my bike shorts for the final 20 miles . . . so many shenanigans on that ride!).

Makeshift Handheld Water Bottle

Sometimes you MacGyver a handheld water bottle.

MacGyver

This guy would be proud of my makeshift handheld.

About six miles into the run, I hit a long uphill section that starts with a very steep switchback. I slowed down a lot at this section, but felt good on the less-steep incline that followed. Every time I run a steep hill these days I think about running over the Verrazano and Queensborough bridges, and envision myself taking deep breaths and staying within my pace during the NYC Marathon. I have made the mistake of not running my race pace, and it hurts (physically and mentally).

About 7.5 miles into my run (7 miles on the Greenway) I hit a new section of pavement that connects the Greenway to Inwood Park. Inwood Park terminates in a small paved circle, so I ran around the circle and headed back to the Greenway. I took a 1.5 mile detour down a riverside path (.75 miles out and back), and then headed back uphill to the Greenway, the uphill lasting for a good two miles before hitting smooth sailing downhill and then flat all the way home.

People, I have news: There is a whole world in Manhattan above the George Washington Bridge, and it is luscious and peaceful. I will definitely be running this route again.

My legs felt good for most of the run, but my right leg started getting sore about 10-11 miles in. It’s a strange soreness: My mind knows that my right side is getting sore faster than my left, and that’s expected due to my injury, but it doesn’t hurt or affect my speed. I wonder, however, whether this will affect me during the marathon. My long run pace differs significantly from my anticipated marathon pace (by 60-70 seconds per mile), and that’s perfect based upon my Maffetone maximum aerobic heart rate and other coaches’ suggestions for long run pace (the long training run is all about aerobic system development – not about racing during training). I just wonder whether my right leg will give me issues when I attempt to run at race pace for 26.2 miles. That’s why I foam roll immediately after the run, and then stretch my hips and IT bands most days.

Whatever happens, I’m pumped about how far I’ve come in my training, and look forward to the Bronx 10 Mile next weekend! It will be the first real endurance test of the season, and maybe it will provide insights into where my right leg is at.

Here are the path and mile splits from the run. The first mile includes about half a mile of warm-up jogging. I did not record my seven minutes of warm-up walking, or the fifteen minute cool-down walk.

Hudson River Greenway Run Route   Hudson River Greenway Mile Splits

Happy running, everyone!

9/18/15: 5:28 a.m, November Project at Pumphouse Park; 9/19/15: Day Off With Tasty Snacks, Friends, and Jam Sessions

/ Jim McEvoy / Leave a comment

Hello! Quick training update.

Pumphouse Park

Quick view of the circle of death at Pumphouse Park.

Yesterday, November Project NYC met at Pumphouse Park, a small enclosure near the Freedom Tower with a circular path lined by trees and benches. I rode my bike down (six miles both ways) and enjoyed the early morning darkness of the west side bike path). Once I saw that circular path, I knew that we’d be running around it forever. And I was right! The workout included: run one and a half loops around the circle, and exit the circle to do ten burpies; re-enter and run a quarter circle, exit, and do ten squats; re-enter and run to the beginning, do ten dips using a bench, and repeat. The workout was so high intensity that it lasted 25 minutes instead of 35. I did something like 60 burpies, 60 squats and 60 dips, which left my shoulders and back sore today. Great workout! #weekendearned.

Jim November Project Angry

Jim is angry after doing so many burpies!

I followed up my bike ride and workout with a six-mile walk around the Central Park loop (I took the day off work). Walking through the Park during a sunny day versus running it at 5:30 a.m. in the dark makes a huge difference, and I reconnected with the beauty of the trees and the views of the City. I have tons of gratitude that I am able to live in such a great City and have easy access to this amazing park.

Central Park Loop

Central Park loop at the northeast corner of the reservoir.

Upper West Side from Central Park

Love the West Side.

I also had dinner and watched “Ten Things I Hate About You” with my friends Patrick and Scott, mostly because Scott had never seen the movie (seriously!?), and in part because why wouldn’t we watch classic ’90’s teen romantic comedies on a Friday night?

Today was a rest day. I needed to rest my legs, especially after two intense NP_NYC workouts this week. Also, my right quad and hip were a little more sore than my left (which wasn’t sore at all), which is a sign that I need to keep stretching my right hip and IT band and listen to my body. Even though my injury has mostly healed, the doctor and physical therapist both said that I would have extra soreness for many months, and to rest when needed. So, I took the opportunity to spend this beautiful Saturday in the sun and on my feet, but not running.

Smorgasburg

The view from Smorgasburg in Williamsburg.

I went to Smorgasburg with Eric, one of my best law school friends. We got ramen burgers and sat by the Williamsburg “beach,” which is really just a sliver of sand and a rocky strip of the Hudson River. On our way to explore the John Lennon Educational Tour Bus, we saw a group jamming on bass, keyboard, and drums, and a guitar was sitting unused. I pointed toward the guitar, and the bass player gave an approving shrug-nod, so it was off to the sweet jammy races. I switched to bass later, and we played an impromptu version of “Uptown Funk” with an eight-year-old kid who just killed it. Numerous people recorded this, and I will search the Internet to find this kid (wow, that’s not creepy out of context at all). We also became the backing band for the Lennon folks’ raffle, and jammed on various chord progressions and Beatles’ songs. I used to play in bands, so this was such a treat! I miss playing live so much, so any chance to strap on a stringed instrument and let ‘er rip makes for a good day.

Jim playing bass

See? I was cool once.

Eric and I toured the Lennon bus, which is a state-of-the-art mobile recording studio run by the non-profit John Lennon Educational Tour Bus. The group drives around the country providing music and production lessons to kids. We got to watch a music video made by some kids in LA that featured a song about mustaches fighting for new territory against unicorns. It made Phish songs (ex. from Phish’s “Stash”: “Pulling the pavement from under my nails / I brush past a garden, dependent on whales”) make infinitely more sense than they previously did, especially when a magical event occurred that made all the mustaches and unicorns do gangnam style.

John Lennon Educational Tour Bus

The Lennon Bus is basically a musician’s playground.

We ended the day with some tasty milkshakes and stroll across the Williamsburg Bridge. Even on my off days, I can’t help taking long strolls.

Anyway, I’ll be back at it tomorrow with a 16-17 mile run along the West Side greenway. Good luck to everyone doing the NYRR marathon tuneup!

Happy running, everyone!

Ride Recap: 9/13/15: NYC Century, 100 Miles, 9 Hours, Popped Inner Tubes, Other Shenanigans

/ Jim McEvoy / 2 Comments

Woot! Here’s my recap of the NYC Century.

I got up at 4:30 a.m., got dressed, and ate a large serving of fat-free Greek yogurt with honey, with two large pieces of sourdough bread and peanut butter. I loaded five Clif bars into my bike bag, and left the patch kit behind. I’d never had a flat before, so hey! I rolled the dice.

I arrived to the start line at 110th Street and Adam Clayton Powell, Jr., Boulevard (just inside Central Park) about 20 minutes early, the bikes’ flashing lights creating an early morning music-free rave.

Jim at the Starting Line

5:45 a.m., bright-eyed and bushy-tailed, ready to kick the Century’s ass!

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