Archive for October, 2009

Race Day Picture Tips

October 30, 2009 1 comment

Just got this email, I thought I’d pass it along.  Great tips on how to get photographed by BrightRoom, the official Photographers of the NYC Marathon!!  HERE IS WHERE THEY ARE LOCATED!! There are 11 Photograph Spots, also 4 video spots, you won’t miss them, plus people around you will be going nuts for the cameras.  Have Fun!!

1.) Please Take a Number – Wear your race number high in the center of your chest. We use the numbers to identify your photos. Also, remember to wear your number on a layer of clothes that we can see.

2.) Read a Map – Review our course shot locations on the aforementioned link and be sure to look for our photography teams wearing blue vests.

3.) Rub the Curb – When you approach our photography locations, move to one side of the road (don’t run right down the middle).

4.) Smile – Smile, yell or wave at our photographers – they love it!

5.) Do a Shot Before You Race – Be sure to get your pre-race commemorative photo by visiting our various corral locations (photographers in the blue vests) at the start staging areas between 7.00am-9.00am.

6.) Do a Shot After You Race – After you finish, grab your medal and get your commemorative medal photo by visiting our candid stations. Commemorate your accomplishment!

7.) Celebrate – Don’t Watch Your Watch – As you finish, put your hands in the air, or give a high-five to your running mate – DO NOT block your number by looking down at your watch. Let you chip record your accurate time.

8.) Don’t Tailgate – At our photo locations and at the finish, don’t run right behind someone else. Run in your own space (if you can). That way, you’ll get a cleaner shot and really showcase your finish.

9.) Run a 5 minute mile pace like Ryan Hall.

10.) Have Fun!


Weather Forecast is Getting Better by the Day!!

October 30, 2009 Leave a comment

here’s the latest 🙂 53/45 30% showers/ cloudy (wind 6mph NWN) 60% humidity 59/54 cloudy, chance of rain and breezy (10 mph) 58/48 scattered showers/cloudy

Saturday is supposed to be high 60s maybe 70, so we are lucky it will cool off! Keep in mind the overnight low on Saturday is mid 40s to low 50s and the hi on Sunday is mid to hi 50s, so very little temp difference from waking up to finishing.
Accuweather predicts rain EARLY on Sunday, like 4am early. Then just cloudy.

Actually the conditions are getting better everyday! Now less wind, less humidity, perfect temp. Looking great folks!

Have fun at the expo and eat some carbs and hydrate. Don’t be shy on the sodium. A little extra salt will help retain water, which is a good thing 🙂

NYC Marathon Expo Pics, Goody Bag, ETC

October 29, 2009 10 comments

Just got back from getting my number, shirt and goody bag at Expo.  3 more sleeps!!

NYC Marathon Expo @ Javits Center

NYC Marathon Expo @ Javits Center

Expo Entrance

Expo Entrance--Have your ID ready 🙂

t shirt pickup

T-Shirt Pick up


Step into the Madness!

attention sign

Ummmm...they are D-Tags, Not chips!

I took the 2,3 train down there from Wall St. (where I work, but not in finance, I work as a Chef) to Penn Station and walked a few avenues down to the Javit Center.  Much warmer than I thought it was outside.  I wore a big jacket and was sweating by the time I got to the expo.  Everything went smooth, showed my ID and printout with bib# info, got an approval stamp.  Then I found the booth that had my bib number Blue 4656.  Took that over to the shirt booth, got an XL (I like em a little baggy) and was given my goody bag.

After that I was all set.  I needed a few thing in the Expo and it wasn’t TOO crowded yet, but getting there quickly.  I wandered around the booths.  Make sure to stop by the NIKE booth and get a free pace band (actually get a couple different time goals), I got 3:10 and 3:15.

I also picked up a waterproof warmup suit for $15.  Pants and Jacket (meant to be tossed). They also had gloves for $3, but I have some old ones to use.

They have a lot of stuff there but I didn’t really see any “deals” or sales.  I can get all that stuff on the internet.  So I saved myself the stress of a crowded expo and left with my sanity 🙂

It really got the adrenaline pumping seeing all the athletes together knowing we would all be gathering hours from now to conquer the streets of NYC.  I’m ready! Are you?


Number & Shirt

Number & Shirt











warm ups

Waterproof warm ups $15

NIKE pace band

Nike Pace Band

Quad Soreness…WHY? Weather Update

October 28, 2009 1 comment

I did a short tempo on Tuesday with Nate. Went well, except that prior to running it I felt some tightness in my left quad. I have no idea why. Never had this pain before. My quads are the one thing that always feel good and stable.
My only theories are a secondary strain from favoring my earlier groin strain or foot injury…OR I strained it at the food coop lifting boxes. I’m not sure, but I’m doing everything humanly possible to get rid of it before race day.
It’s actually not THAT bad. It didn’t bother me running, but it is tight when I stretch it. I will keep icing, ultrasound, Vitamin I (ibuprofen) 🙂 Just read that today, funny.
and keep my fingers crossed that it is not an issue on race day.

here’s the latest 🙂 53/42 30% chance rain/partly cloudy (wind 11mph) 59/48 cloudy, chance of rain and breezy (19mph, gusts to 31 mph!!!!! WHAT??) 60/50 party cloudy/breezy

humidity 70%ish

Where do these weather forecasters live that 19mph wind is “breezy”
and gusts up to 31mph?? Let’s hope not.

I’ll definitely be tucking behind someone bigger than me for a wind breaker 🙂

Empire State Of Mind, NY Pics, Lyrics

October 27, 2009 Leave a comment

Whether you like Hip Hop or Not…This Song Will Inspire You To Run AWESOME When You Get To NYC…Check it out


here are the lyrics, if you are curious.  By the way, Jay Z and Alicia Keys will be performing this song live before game 1 of the World Series tomorrow, Oct. 28th

Yeah, Imma up at Brooklyn,
now Im down in Tribeca,
right next to DeNiro,
But ill be hood forever,
Im the new Sinatra,
and since i made it here,
i can make it anywhere,
yeah they love me everywhere,
i used to cop in Harlem,
all of my dominicanos
right there up on broadway,
brought me back to that McDonalds,
lyrics courtesy of
took it to my stash spot,
5-60 State street,
catch me in the kitchen like a Simmons whipping Pastry,
cruising down 8th street,
off white lexus,
driving so slow but BK is from Texas,
me Im up at Bed Stuy,
home of that boy Biggie,
now i live on billboard,
and i brought my boys with me,
say wat up to Ty Ty, still sipping Mai-tai
sitting courtside Knicks and Nets give me high fives,
N-gga i be Spiked out, i can trip a referee,
tell by my attitude that I most definitely from

[Alicia Keys]
In New York,
Concrete jungle where dreams are made of,
Theres nothing you cant do,
Now youre in New York,
these streets will make you feel brand new,
Big lights will inspire you,
lets hear it for New York, New York, New York

I made you hot n-gga,
Catch me at the X with OG at a Yankee game,
sh-t i made the yankee hat more famous than a yankee can,
you should know I bleed Blue, but I aint a crip tho,
but i got a gang of n-ggas walking with my clique though,
welcome to the melting pot,
corners where we selling rocks,
afrika bambaataa sh-t,
home of the hip hop,
yellow cab, gypsy cab, dollar cab, holla back,
for foreigners it aint fitted they forgot how to act,
8 million stories out there and their naked,
lyrics courtesy of
cities is a pity half of yall wont make it,
me i gotta plug Special Ed and i got it made,
If Jeezys payin LeBron, Im paying Dwayne Wade,
3 dice cee-lo
3 card Monte,
labor day parade, rest in peace Bob Marley,
Statue of Liberty, long live the World trade,
long live the king yo,
Im from the empire state thats


Welcome to the bright light..

Lights is blinding,
girls need blinders
so they can step out of bounds quick,
the side lines is blind with casualties,
who sipping life casually, then gradually become worse,
dont bite the apple Eve,
caught up in the in crowd,
now your in-style,
and in the winter gets cold en vogue with your skin out,
the city of sin is a pity on a whim,
good girls gone bad, the cities filled with them,
Mami took a bus trip and now she got her bust out,
everybody ride her, just like a bus route,
Hail Mary to the city your a Virgin,
and Jesus cant save you life starts when the church ends,
lyrics courtesy of
came here for school, graduated to the high life,
ball players, rap stars, addicted to the limelight,
MDMA got you feeling like a champion,
the city never sleeps better slip you a Ambien


[Alicia Keys]
One hand in the air for the big city,
Street lights, big dreams all looking pretty,
no place in the World that can compare,
Put your lighters in the air, everybody say yeaaahh
come on, come,


Nice and Easy. Weather lookin’ Good!

October 26, 2009 Leave a comment

Now is the time of training where I become a little paranoid 🙂  I take extra caution crossing the street, make sure I have sure footing when walking, so as not to roll my ankle.  Don’t run up the stairs, walk instead.  Everything I eat is thought about for an extra moment.  Why I do this, I’m not sure.  Maybe because so much time, miles, and planning went into this 1 single race, I want everything to be perfect leading into it.  ALMOST THERE!!

Here is the latest on the weather front…

here’s the latest 🙂 57/48 partly cloudy 63/51 sunny 60/NA party cloudy

those are all solid! 63 is pretty warm but most will either be done or close to it when the hi temp hits (usually around 3pm)

Start should be near the low or a touch warmer.

Lookin’ good folks!

I took Sunday off, but had to make up a shift at the Food Coop that I am a member of.  Basically members have to work at the Coop for free, but in return we get great organic food and below market prices.  AND it is literally across the street from my apartment, so it’s a “no-brainer” .  I always dread my shift, probably more than most since the “normal” member works a 2 hour shift, monthly.  I choose to work the over night maintenance shift which is 8pm-2am on Sunday night.  But the kicker is I only have to work once every quarter!  4 times/year instead of 12.  And to be honest its never as bad as I dread, but its a rough Monday after getting minimal sleep.

And I missed the Yankee game 😦 but they managed to win without me.  It will be tough to get my zzzz’s with the World Series in full effect.  I guess I’ll have to DVR the later innings and watch in morning.

Training wise, I took Sunday off.  Ran a very easy 2 miles Monday morning at about 8 min pace.  Tomorrow is a short tempo to get the kinks out and loosen up.  4x4min at tempo with full rest in between.


Athlete Alert is open now. Track up to 4 runners via email. Register here:

Carb Loading

October 24, 2009 Leave a comment

I am against the theory of depletion.  There is a good carb load method I use called the Western Australian.  (from the Performance Nutrition for Runners, by Matt Fitzgerald)
“1. During the pre race week, eat normally while training lightly until the day before a longer race
2. On the morning of the day before the race, perform a brief, very high intensity workout (2.5 min at 5k race pace and a 30 sec sprint at end)
3. Consume 12g of carbs per pound of lean body mass (or 10-11 g per pound of total body weight) over the next 24hrs.”

I have used this several times with good success.  However, I DO NOT recommend experimenting with it for the first time before an important race, test it on long runs and 1/2 marathon tune ups.

This was actually a study done in 2002 at the University of W. Aust.  and the results were 90% increase in muscle glycogen storage.

I do think it is a good idea to eat about 70% of your calories as carbs during the last few days before marathon to “top off” your glycogen stores.

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