this, so you STOP worrying about Sunday’s weather forecast for the NYC Marathon:

“faster runners, who generate more heat, benefited from cooler temps, with the top one percent (green line below) peaking at 38.9°F. Midpackers (red line) do best in the mid-40s.”

full article, and some science and charts, here.

I agree. I love 37 to 47 as a range based on the distance. If there’s a chilly wind, we’ll just add a layer, trust me, you’ll be FINE. And you’ll run FASTER

1- because you don’t get as tired when it’s cold(er) than when it’s hot(ter).

2- to warm up

and who knows, maybe the wind will be on your back! Ummmm, hot chocolate afterwards! Of course after that macintosh apple we get at the finish, the most delicious treat I look forward to for 365 days!

Also, it’s only Tuesday, it can change so MUCH from here to Sunday. Don’t think about it until Saturday!

Giveaway: KT Tape Rolls!

You know we love to do a giveaway or two a week, so, here’s an awesome one!!! If you’re not following this blog, do so you don’t miss out on this. This time, KT Tape wants to give you a free roll of KT TAPE, how cool is thaaaat?

I am sure you know them, but if you need info, here’s some straight from their site:

Need support that will endure multiple lighter workouts? Then original KT TAPE is for you. It provides targeted pain relief and will stay in place through multiple workouts for up to 3 days, through daily showers, humidity, cold, even in the pool. Each box comes with 20 precut strips of tape on a roll and a quick start guide with step-by-step instructions for the most common injuries.

All you have to do to enter for a chance to win ONE of the THREE rolls is just comment below with your pick of color. To choose a color, visit the KT Tape page for a list.

We’ll pick THREE winners randomly on November 7th, at noon. One thing: if you don’t live in the US, we’ll ship it to a friend of yours in the US to hold it for you, ok?

Go for it! Good Luck!

Mini Race Report: Poland Spring Marathon Kickoff (5Miles)

hey guys!!! 6 days for the marathon!!! AAAAAAHHH!!! Btw, don’t forget to read all about marathon strategy and all the amazing free week events starting now. don’t tell me later you didn’t know!!!!!

So, Juan and I did a race yesterday, the NYRR Poland Spring Marathon Kickoff, a 5 miler through the lower 5 mile loop in Central Park. A race in the park (so convenient) without Harlem Hill, and Cat Hill in reverse? SIGN ME UP!

nyrr poland spring marathon kickoff 2014 pictures (1)

One of the few times (or first, who knows?) that Juan and I are on the same corral!

Race had sold out a bit ago and luckily we were both in. I hadn’t done this particular race since 2008. I am not sure why. Is it a good idea to race the week before the marathon? Well, someone like me who doesn’t like to do speedwork and use the races to do speedwork, I say, why not? The last two weeks are about quality over quantity so between doing a slow 8 and or a hard 5… I’d rather do the 5! The taper is such a downer that at least a race will make it feel ok to run very little for two/three days before and after. Or so I like to think!

So, Juan and I didn’t sleep quite well. I think it was cold in the apartment or something. Apparently, they don’t turn the radiator heat on until it’s sub 40. It was like 46 and we’ve been freezing in the apartment (aka, boo, we have to wear clothes!). So when the alarm went off at 6:30 we were both sleepy and messy, ugh, tough morning. By 7:20 we headed out and walked the two miles to the start, our little routine. We dressed up a LOT, long pants and jackets so we could walk before and go to brunch after as soon as the race was over. We got there by 8, undressed, checked our bags and we headed to our corral. Picture perfect sunny day too!!!

nyrr poland spring marathon kickoff 2014 pictures (2)

It was around 50 degrees, so.. really nice racing weather. Though I am looking now and it says 59. Whatevs!

As I had done the last half marathon two weeks ago, with a 7:55 pace, I figured I’d be around 7:40 because. I didn’t sit and think about the math much, but the park is bumpier than Staten Island so, I gave myself a 7:40 average goal. For Juan, this was his first race in two months since the accident, and he had barely done 2-3 runs in the last 10 days, so he was rusty and expecting little. We went to the corral, said Hi to a few friends, got really excited about the marathon to come (the event is not called Marathon KickOff for nothing), heard a beautiful anthem, set the GPS and GO!

I had to start EASY and relaxed. It was a bit crowded so that always help (always remember, the crowds are there for a reason!!!) and I tried to keep my body relaxed. Mile 1: 7:36, well, how is that relaxed? if I am shooting for 7:40 overall, the first mile should have been like 8. Crap. Did I go out too fast???? I have THIS EXACT THOUGHT in every friggging race. I always expect less that I am capable and when I start out “faster” I freak out thinking I already messed up. I need to start trusting my pacing instincts, as they are never wrong (well, not really never, but more like 97% right).

So, I looked around and it started to thin out a bit, that was fast! Mile 2: 7:21 of course  I still think I am going too fast. I have that constat fight in my head in every race. My body does one thing, my brain is trying to direct it to do another. Obv the body knows better. By Mile 3 is when the fatigue sinks in and you sit in prep for the last two miles push, so a slower mile is normal. Same thing would happen in a 10k. Mile 3: 7:26. Wow, that wasn’t the 8 I was thinking i’d get!

That is when my big problem start.

I start to get tired and I just want to start pushing and get it over with and sprint all out. But if I did that, I’d be toast by 3.1! I tell myself to “go to sleep”, turn the brain off. Relax, keep the effort and let someone ahead of you pull you. I did that. Mile 4: 7:18. I looked at my avg of 7:30s and I was quite happy, and wondered when I could start pushing it and how much… Once I get to the bottom of the park is when I get really frustrated, there’s 100 little turns and that last half a mile (of every nyrr race that ends in Tavern on the Green) seems like 5 miles. I hit the gas and I seemed to have done it right because I had exactly enough to the end of the race. Mile 5: 7:02! Nice negative splits right? Finish times was

Here’s all the splits:

laps

I’d say that’s a perfectly executed race, even if I didn’t have a clear plan or goal!

And here are the official results:

2014-10-26 11.05.22

See? 59 degrees? oh Wind? Didn’t even notice!

Stats Time:

Finish time: 37:17 Average Pace: 7:28

Previous PR: 35:37. From: June, 2010

Age Grading: 66.70%

Overall Place: 590 of 5522

Gender Place: 84 of 2985

Age Place: 12 of 509

Official NYRR Poland Spring Marathon Kickoff race results and pictures

Well, anything that is close to 70% Age Grading works for me. And 12 in my Age Group in one of these, deep-AG-Competition NYRR races, is amazing too. I was quite happily surprised. I am still quite far from my PR a year or two ago, like 2 minutes, but it’s all happy and good with a week to go.

I met up Juan as soon as finished, said hello to a few more friends, and then waited for the rest of the runners. We grabbed one of my bffs and we went to brunch, which is officially how all races have to end, eggs and salmon for everyone!

On the same note, I’ve been trying to stay off crap food for the two weeks of the marathon and I am losing weight! There’s not enough good food everywhere at all times. Oh well, I still am trying!!!!!!

The rest of our Sunday was great. A relaxing weekend (with a race thrown in the mix) is what you need before the NYCM week. There’s so many people to see and things to do. Let’s go at it!

2014 TCS New York City Marathon: free race-week events!

  I will be updating constantly, recheck often or every morning! Plus, send me your tips!!

Monday, October 20th

  • INSPIRE YOU: MIZUNO TAKES OVER SEXY PACE: October 20, 2014 @ 6:30 pm – 8:00 pm. New York Running Company-Columbus Circle. Get marathon ready with Mizuno! Riley and Co. will be in for a demo run with the all-new Mizuno Inspires at Monday night’s legendary Sexy Pace run. Shoes will be available for demo from 6:00pm on. The run will be an easy 3-4 miles at a conversational pace. More information

Sunday, October 26th

  • NYC Marathon Strategy Panel: 10:30am – Panel discussion at Jack Rabbit Sports on West 72nd Street. This session is a must-do for anyone running the big race on November 2, previewing the TCS NYC Marathon experience, and providing strategy tips from a some great panelists. You’ll leave with all your logistical questions answered and a well prepared plan that leaves you with just the simple task of executing the 26.2 of running. This event is presented by the Dashing Whippets Running Team and is open to Whippets members and non-members free of charge. RSVP at Eventbrite.com – ‘Marathon Strategy
  • LAST 10 MILES RUN – 8am at the Upper West Side store Scout the last 10 miles of the marathon course with JackRabbit’s group run. They’ll have pacers for runners ranging between 8 and 11 min/mi. JackRabbit will provide free gels, sports drink, and post-run bagel buffet.

Monday, October 27th

  • Post-marathon Recovery Workshop – 7pm. – The NY Flyers and NYRC host Finish Line Physical Therapy owner Michael Conlon and nutritionist Nicci Schook with a Post-marathon Recovery Workshop.  Get expert tips from Michael and Nicci on the best approach, physically and nutritionally to getting your body and mind back in gear after running a marathon. This is timed to get you thinking about this important part of the race as you finish your taper heading into race day…total preparedness is a health and wellness key! The Running Company, 2nd Floor Time Warner Building, Columbus Circle. Refreshments and snacks to be provided by the store.
  • Want to Run like Meb Keflezighi? Come check out the special NYC Edition of Meb’s TCS New York City Marathon shoe, the Speed 3, and enter to win Skechers Performance gear and prizes. Join us Monday, October 27, for a fun run from JackRabbit Upper West Side at 6 PM, followed by food, beer from Sixpoint Brewery, and raffles. RSVP by emailing custserv@jackrabbitsports.com.

Wednesday, October 29th

  • Hoka One one and Runner’s World NYC Shakeout Run - 6:00 pm – 8:00 pm, New York Running Company-Columbus Circle. Join Hoka One One and Runner’s World for a marathon shakeout run with the legendary Bart Yasso! We will head out for 3.5 mile run in Central Park at 6:10. When we return runners will be treated to a Q and A with Bart and some terrific giveaways from NYRC and Hoka One One. WE will also be hosting a drawing where 3 lucky runners will even score a brand new pair of Hokas. Put this event on your calendar and get the marathon weekend started right. More information
  • New York City Marathon Shake Out Run. Join us at City Sports for a 5k Warm Up Run and Carb Dinner at 6 pm with Asics before Marathon Weekend! There’ll be a 5k Warm Up Run lead by CS run club pacer, and after run pasta and pizza carbo-load dinner for all. Custom race tee screen printing in store and Asics tee giveaway or purchase of any CS by City Sports tees or Asics NY Marathon tee. More information and RSVP

Thursday, October 30th

  • Timex One Relay Celebration-  6:00 pm – 8:00 pm. Join New York Running Company as they welcome the athletes of the Timex One Relay on Thursday, October 30. The relay takes runners on an epic adventure from the start of the Chicago marathon to the finish line of the TCS New York City marathon, 800 miles later. They’ll host a 3 mile group run at 6:00pm, for the last leg of the relay. Plus, our friends from Back On My Feet NYC will be on-hand for the festivities. Post-run we have refreshments and some special surprises on tap. More Information

Friday, October 31st

  • Meet The RunnersTop American Finisher of the 2013 NYC Marathon Ryan Vail and American Marathoner Desi Davila at Paragon Sports at 1 pm. More information
  • New Balance/City Sports Halloween Zante Party –  7:00 PM to 10:00 PM. Join us on Halloween for a New Balance Zante NYC Marathon Event at City Sports. Halloween Costume Contest! 1st Prize: FREE NYC Fresh Foam Zantes. 2nd Prize: City Sports Gift Card. 3rd Prize: Halloween Prize Pack. Limited release of the New Balance NYC Fresh Foam Zante.  Smoothies and Food supplied by Cosi and the Rolling Bean. RSVP here.

Saturday, November 1st

  • Meet The Runners: American Long Distance Marathoner Ryan Hall and the 2007 Iron Man World Champion Andy Potts at Paragon Sports at 2 pm. More information
  • Pre-Marathon Party: 10am-6pm. Come get pumped for the marathon at Jack Rabbit’s Union Square‘s pre-party presented by Saucony & Zico! They’ll have a live DJ all day, a photo booth, graffiti artist, and giveaways every 26.2 minutes.

Sunday, November 2nd

  • Bag Drop/Post-Race Meet-Up: JackRabbit is hosting a FREE bag drop and post-race reunion area at  the Upper West Side location, just a short walk from the finish line. Runners can drop their bags at either the Upper West or Brooklyn stores from Thursday 10/30 through Saturday 11/1. After the race, stop by to get your bag, meet up with friends and family, and celebrate your accomplishment. They’ll have refreshments and bathrooms available. Register for bag drop @ jackrabbitsports.com – no RSVP necessary to join the party.

Monday, November 3rd

  • Marathon Monday! 7:00 a.m. to 5:00 p.m at the Marathon Pavilion at Central Park and West 67th Street. Limited-edition finisher gear. Finisher medal engraving by Fond Memories. Post-race recovery. Purchase your own issue of the New York Times featuring award-winning coverage of the TCS New York City Marathon and a special finisher results section. Finisher Photo by Oakley: Snap the perfect memory with your family, friends, and fellow racers. The free photo booth will print your photo to take home, as well as let you share instantly to your social media accounts. Official Photo, Video, and DVD Products. More information
  • Post-Marathon Meet & Greet With Meb Keflezighi! How better to celebrate the day after the New York City Marathon than with one of America’s greatest distance runners: Meb Keflezighi! Fresh off running the marathon, Meb will be at JackRabbit Upper West Side on Monday, 1–3 PM taking photos with fans (that’s you!), and signing posters and copies of his book, Run to Overcome. RSVP here so we know you’ll be stopping by.
  • Marathon Monday Finisher Celebration Presented by Asics - 9:00 am – 4:15 pm – New York Running Company-Columbus Circle. While Marathon Sunday is arguably the best day in NYC all year, we’d like to make a case for Marathon Monday: a day to celebrate your 26.2 mile journey. Join us on Monday, November 3, for an epic party that includes FREE finisher medal engraving from Crown Trophy, massage therapy from the good folks at Body and Soul Restorations, and limited edition marathon giveaways from Asics. More information

Tuesday, November 4th

  • UCAN BE MEBNIFICENT-  Meet & Greet: 6:00 PM  – Q&A with Meb: 7-7:45 PM  – Autograph Signing: 7:45-8:30 PM. Join UCAN and New York City and Boston Marathon Champion Meb Keflezighi at New York Running Company (10 Columbus Circle) and hear his inspiring running story. Learn nutrition and training tips from Meb during an intimate Q & A session. *All attendees will receive an autographed photo of Meb and a free UCAN sample pack. RSVP here

Make sure you also check the Run The City dealsinfo here. For example:

  • Urban Athletics – Offer: 30% off all full priced merchandise
  • IceBreaker- Offer: 20% off regular-priced merchandise and a FREE pair of running socks with a purchase of more than $100
  • Paragon Sports – Offer: 20% off one full-priced item in store from 10/26 to 11/03, excluding GPS watches and Go-Pro cameras
  • Super Runners Shop – 25% off Surefoot Custom Insoles, 15% off all apparel, running shoes, and accessories
  • many many more (including also restaurant offers too!)

more updated daily so bookmark this post and keep checking here every day!

I’ve compiled this listing off official emails I’ve received or brand/athletes/stores’s facebooks or twitter. Please review the event before making any plans: don’t blame me if any of these get cancelled, or switched, or anything. Have fun!

Guess my Finish at the 2014 NYC Marathon and win a prize

Just like we did before every single race I’ve done in the last two years (link to last one, and the NYC Half guess) it’s time to place your bets again… There is always someone who hits it right in the head! (always unbelievable! look at this one: guesses here, winner here)

Rules:

Pick a finish time and write in the comments below. Whoever gets closer, wins, If there’s two identical times, the first poster wins! Make sure if you include seconds in there too, and post before Saturday November 1st at 7 pm EST. 

As usual, there’s gonna be PRIZES… you can 2 pick from these:

  • a clip-on running metronome
  • a  brooks flat vapur water bottle
  • a Garmin FR70 watch
  • BodyGlide minis (set of 5)
  • SLS3 Compression race sleeves, white, S/M
  • Craft Compression socks, white, M
  • Zensah Compression socks, black M
  • Injinji socks, Lightweight ultra thin performance, mini crew, gray, M
  • TCKSports socks, Topo and Talus, grayishs, size M
  • a NYC Marathon rain (knee-length, orange and white) poncho

Ok, the data…

Recent:

Grete’s Great Gallop on October 5th in 1:44. Staten Island Half on October 12th in 1:43.

Marathons:

My PR is from Berlin 2012: 3:27:44, the last marathon I did was Boston 2014 in 3:49 and NYCM 2013 in 3:49.

Running Calculators!

 the jackdaniels calculator says the SI half 1:43:39 gives me a 3:36 marathon
the macmillan calculator says the SI half 1:43:39 gives me a 3:38 marathon
the  runnersworld calculator says the SI half 1:43:39 gives me a 3:36 marathon

I’d add a few minutes to those as those estimates are for a flat marathon.

My guess:

No PR this year! I am guessing between 3:39 (my A Goal and a course PR) and a 3:46, because I did NYCM last year in 3:49 and I am in a bit better shape this year.

GO ON! Place your bets below!!! Good luck to us!!

Prizes shipped only within the US, but you can have me send it to someone in the US.  / Comments with guesses will only count if they are posted here (not on facebook, not on runnersworld.com, HERE) before Saturday Nov 1st 7 pm EST.  / If there are two guesses with the exact same time, the first one wins.

Race Report: 2014 Staten Island Half

How convenient is it to run a half marathon the week before another half marathon? You’ll know exactly how to pace it!!!! Well, that part I had covered. I had crushed and burned at the Grete’s Great Gallop the week before so I knew

- I had to start a bit slower and save it

- my final avg pace of 8:01 could turn into something a bit faster if I had some grip over the first 5-7 miles.

I had still had the same cold I had the week before, so I wasn’t sure my performance would be any better. On the other hand, the course is a bit flatter… It was easy to plan though. I’d go out easier than last week: 8:15s or around there and at 7 miles, on the turnaround, I’d start pushing it.

GETTING THERE

nyrr 2014 staten island half running pictures (1)

Well, I’ve never been one of those people who had issues with the ferry or anything. Yesterday, I did. there was a 7 am ferry, a 7:30 ferry, and an 8:00 ferry. The race would start at 8:30 half a mile from the ferry terminal, so the 8 am ferry was out, it’d leave us in SI at 8:30! So, we got there at 7:23 to board the 7:30 boat. We line up, everyone starts going into the boat, and at 7:35 they close the doors. WTF??? “the boat is moving, are you on the boat??” texted Blaise from the boat. NO!!!!! Crap. They left without us. “It’s not that crowded in the front of the boat”, great! now I am going to make it late to the start, have to wave around like a maniac, UGH, flashbacks to a week ago missing connections when coming back from the honeymoon. The Staten Island turned into JFK and LGA and all my worst possible scenarios. I hate travelling.

Luckily, all the drama in my head, and poor Juan’s ears, dissipated when another boat decked at 7:46 and we quickly left! We made it to Staten Island at 8:15 so we hushed to the corral, undressed and in 5 we were moving. No time to get cold waiting!!!! YEY. #win

THE COURSE

Well, the course is pretty flat. there’s about 3 hills but they’re little (smaller than Cat Hill) and one nasty bump at the end I didn’t appreciate. Still, quite an easy course and I liked it. There were enough spectators to distract us, a few bands and DJs and quite some action…

nyrr 2014 staten island half running pictures (15)

THE ACTION

Ugh. At Mile 5.5 (or something) I saw a runner (a man, around 55 years old)  lying on the floor, with a police car and he was getting chest compressions. I was so shocked I almost stopped on my tracks. I barely kept running. About 15 or 20 minutes later, after the turnaround, my mile 8 or something, I saw they were putting him on a stretcher so made me feel a little better. I felt so stooopid running when someone’s live was at risk, i really wanted to stop. You always hear about those races fatalities but it was shocking to see it happening. It took me a while to shake it off. What was I supposed to do? but also, how do you get that out of your head??

MY RACE

Well, it was tough to relax. An 8 pace which should have been easy, was not. My breathing was still shallow and I was coughing and had som fun mucus that wouldn’t let me breathe. LET ME BREATH! Anyway, I tried as best as I could to relax and it wasn’t working. Then I tried to just slow down. It was tough to relax knowing last week i was toast at mile 10. What if the same thing happened??? UGH. Eventually by Mile 8 or 9I started relaxing and feeling normal… by Mile 11 I was able to push a bit harder and finished in an ALL OUT sprint, which was quite exhilarating!

2014-10-12 13.59.25

If you look up there, I didn’t start as slow as I wanted to… even with the little bump on the first mile. Miles 5 and 10 are way slow, but looking at the course profile I can see why! Look at Mile 5 highlighted int his next image:

2014-10-12 14.01.55

And look at mile 10, see:

2014-10-12 14.01.47

I guess that’s why I slowed down. I really don’t remember the hills being that bad, other than the one on mile 10, but with my chest filled up with stuff the whole race was a hard-breathing hill… what a great workout though, right?

THE FINISH LINE

So, the finish line was at the Staten Island Yankees Stadium. A new finish so I had no idea what to expect. this is what it looked like, from Juan’s pictures. He was waiting there the whole time.

nyrr 2014 staten island half running pictures (2) nyrr 2014 staten island half running pictures (3)

The last half a mile I passed a lot of people. A LOT. I had some nasty speed sprint fever and I burned it down. Then we turn onto the stradiums entrance, which was EPIC, and oh crap, we’re running on fake grass: ugh. Way to slow my sprint down :-( Still a great finish line… as epic as Brooklyn I’d say!

SI3 SI1

I then bent down holding my knees and coughed for 10 minutes straight. SO GLAMOROUS, I know.

nyrr 2014 staten island half running pictures (10)

because 4 cups of Gatorade are not enough

nyrr 2014 staten island half running pictures staten island half medal

heavy heavy staten island half medal

SI2

THE FINISH IS A PARTY

WOW, that finish escalated quickly!! the sun was nice, w could sit in the grass, I saw many team-mates in a minute and we were all happy just laying around. So much for being tired or layering back up so I couldn’t turn the cold into enterofluebolaenza. Nah, I’ll just hang out here.

nyrr 2014 staten island half running pictures (5)

why is he eating my apple?? WHY? oh, being married and sacrifice and all that smush

nyrr 2014 staten island half running pictures (9)

Stats Time!

Finish time: 1:43:39 (a minute faster than last week’s 1:44:53). Average Pace: 7:55

Previous PR: 1:37:35. From: March, 2013

Age Grading: 65.26%

Overall Place: 1614 of 9518

Gender Place: 271 of 4466

Age Place: 39 of 742

Official NYRR Staten Island Half race results and pictures

Soon Juan andBlaise and I headed for the ferry, got back on the Island, had brunch and run some 5 miles more. I turned Sunday into a double. the second run was NOT pretty. Actually, you can barely call it a run, but I didn’t stop once and had an avg 9:47 pace so I am counting it. This cold has annoyed me to no end this week.

Well, so… now I have the NYC Marathon in 3 weeks and I am not sure of my goal, as I HAVE NO IDEA what the hell I could have raced if I wasn’t sick… so my NYC marathon prediction guess will be interesting… ;-) let the gambling begin:

Get “the terrible and wonderful reasons why I run long distances” by the Oatmeal

OMG, thanks Juan for preordering this book when it was announced!! We got it last week but he wanted both of us to read it together… Yesterday night, we were supposed to go to the 92Y for a talk with Brandon from Humans of New York (the most amazing site if you don’t know it!) and we picked up our tickets as people were LEAVING… we decided to head home and sit together and read the book. We did it out loud (who does that??), laughed a lot, and in an hour we were done! Just like a loop of the park!

A lot of his comics are online, here, so click and get ready to chuckle. If you don’t feel like chuckling… well, then… just relax and enjoy it. I say it makes a great gift!!!!

IMG_5025

IMG_5024 IMG_5023 IMG_5022

It has this series at the end (that’s why that last picture has a #4 on it) on how to get started on running, so I think this book could work well for your family/friends even if they’re not runners… wink, wink.