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I am saving lives, 1 mile at a time

July 11, 2012 Leave a comment

I am a first time member of Team In Training! 

I have a mission-to help find cures and more effective treatments for blood cancers. To accomplish that mission, I’m participating in the Hampton Half Marathon as a member of The Leukemia and Lymphoma Society’s (LLS) Team In Training. Like the other members of TNT, I will be raising funds to help find cures and better treatments for leukemia, lymphoma, Hodgkin’s disease and myeloma. I’m improving the quality of my life by participating and with your support, I can help improve the quality of life for patients and their families as well.

 

Please make a donation in support of my efforts with Team In Training and help advance the research for cures.

Visit my website and make a donation

http://pages.teamintraining.org/nyc/hampton12/chadtibbetts

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A Donkey with no Carrot is a Stationary Donkey

August 14, 2010 Leave a comment

GOALS.  Important in every aspect of life.  Career. Family. Education. Athletics. If you don’t have specific goals you are working toward, then you are just meandering through life.

It’s my first year since 2007 that I am without a Fall marathon to gear up for.  No carrot.  I have been just going through the motions in my training, which has been minimal at best.  I am formally committing to a Half Marathon in October.  It is called Paine to Pain in New Rochelle, NY on October 3rd.

Setting goals is a skill.  Let me rephrase, setting effective goals is a skill.  Anyone can set a goal to run faster, but what is that?

There is an acronym for goal setting called SMART.  Specific, Measurable, Attainable, Realistic, Timely.  Those words are fairly self explanitory, but I will expand a bit.

Ex.  I will be sub 1:30 in my half marathon on Oct. 3rd.

Specific?  Yes, time goal and a date for a race

Measurable?  Just need a stop watch 🙂

Attainable?  Hopefully.  My PR is 1:23 and I ran 1:25 last year, this IS a trail race, so it may slow me down a bit, but I didn’t want to set the bar too low.

Realistic?  (See Above)

Timely?  October 3rd is test day.

Creating S.M.A.R.T. Goals

For deeper explanation see this site

I also find it valuable to have multiple goals, not just 1 huge goal.  And have some long term goals of 5 years and 10 years.

“People overestimate what they can achieve in a year, and underestimate what they can achieve in a decade”

-Tony Robbins

Make sure you give yourself time to “get there”

Write your goals down on paper.  Not just once.  Often.  Everyday if you can.  Not only will this exercise keep your goals in your conscious thoughts, but your subconscious will work on them too.

Break your goals down into bite size chunks.  For example.  If you have never run before and you are 50 lbs overweight and your goal is to run a marathon in 3 hours at the end of 12 months.  OK.  That is a grand undertaking, but it can be done.  The problem is, it looks so far away and may seem impossible.  Break it down.  Step 1, start a consistent work out plan.  Step 2, analyze diet and eat better food and control portions to start to lose weight.  Step 3, enter a local 5k and complete it, even if walking. Step 4, keep a running log and chart your progress, Step 5, Run with a spouse, friend, or club to keep it fresh and interesting.

There are an endless number of things you can focus on and accomplish on your road to a big goal.  Make sure you enjoy the road to your destination

To get new results you have to take new actions.  If you keep doing what you’re doing, you are going to keep getting what you’re getting.

Make a dream board.  In addition to writing your goals down, find pictures that portray your goals.

Good luck in your ventures and comment with any questions or stories 🙂

Feeling Old…

July 27, 2010 Leave a comment

Really old. Maybe it’s because I slipped out of shape over the last 9 months. I guess ever since the NYC marathon, I was pretty whipped and after taking time off, my knee got messed up with the meniscus tear. Since then I’ve been just doing enough to not get out of shape, but wouldn’t say my current fitness level is anything to write home about. I’m actually surprised at how well I can still compete in the races and duathlons I’ve been in this year. Holding steady as far as past times have gone, but for some reason, I want more. I’m a competitor, an over-achiever since birth. I have learned to be happy with my accomplishment, but without fail, in the back of my mind, I know I could have done better with more training, better eating, more sleep, etc, etc.

The most frustrating part of the whole process is that when I get the motivation to step it up, I seem to have some setback. Whether its the knee, or stress fracture, or achilles, it seems there is something that prevents me from going full on into training, for running anyway. I have and will continue to step up the cycling and swimming. Biked 18miles on Monday and today swam 15 min in the morning and ran 5 mi in the evening. Achilles didn’t feel great on the run, but after icing, felt fine.

Triathlon is on Sunday. It’s a sprint, 400 meter swim, 13 mile bike, 5k run. The swim is in a 50m pool that we will “snake” through all 8 lanes. Should be interesting.

It is definitely a humbling experience to compete when not fully in the best condition. But I will say that I live to compete and couldn’t imagine not. It always boggles my mind when teammates say that “they aren’t racing because they aren’t in racing shape”, mind you they are saying this while being easily one of the 3 or 4 fastest guys on the team. Sometimes you have to race yourself into shape. I understand that feeling after completing a sub-par race and knowing that you got beat by people that you should beat, have beaten, and will beat in the future. But sometimes you have to put pride aside and put yourself out there. For the good of the team, and for the future motivation that racing provides. Even when you are in amazing shape, you aren’t guaranteed an amazing race. Everything has to line up on that given day. Weather, energy, race course, competition, race plan, all that. I’m not saying race every weekend to go for the “perfect” race, that would cause burnout. I am saying race more often than a few times a year. Vary the distances. Vary the goals. Have fun.

NYC Marathon 2009 Race Report

November 3, 2009 8 comments

What a day, What a day!  I have been looking forward to November 1st 2009 ever since I completed the NYC marathon in 2008.  I was happy to have my first marathon under my belt but KNEW I could do better.

After a year of waiting and 6 months of focused training the day was finally here.  Goal-Qualify for Boston Marathon.  I’m 35, so I needed a 3:15.  And I found out, when they say 3:15, they mean ALL of the 3:15…meaning they will accept up to 3:15:59.  OK good to know, lets hope I don’t need that.  I was wearing the 3:10 pace band, that is my ideal goal.  If I fall a little short I should have enough room to get a BQ.

The night before I was actually able to sleep.  I watched about 4 innings of the NY Yankee World Series game and finally decided to lay down after setting my clock back and setting three alarms for 5AM.  I got lucky with the race day transportation.  Instead of having to catch the 5:30AM Staten Island Ferry, my club, Brooklyn Road Runners offered a team bus.  That bus was scheduled to leave Brooklyn at 6:15AM, so I jumped at that opportunity!  That meant 1 extra hour of sleep (or restless, wide eyed staring at the ceiling, which is what it actually was)

I woke up at 4AM and pretended to sleep for another 45 minutes until I was just too excited and got out of bed.  All of my stuff was packed from the night before.  I mixed up 2 servings of R4, grabbed a couple bananas and checked the weather forecast for the day.  It said Hi 59, partly cloudy, with possible rain at 7am and 9am.  Current temp was 50.   I was out the door at 5:45.  Since Nate’s apartment is on the way, we met up and continued our walk to the bus (about 1.3 miles for me).

I was expecting an van or some sort, but it was an actual bus.  A yellow school bus to be exact.  We climbed aboard, said hello to all the groggy yet excited faces.  Some we knew from training runs, most we didn’t know.  John S, Scott M, Ricardo, Scott R, were all there, the core of our weekend run crew.

We waited for any stragglers and left a little late.  Supposed to leave at 6:15am, ended up leaving at about 6:25am, which is fine, should be a quick ride this early in the morning out to the bridge.  Unknown to the passengers, we needed to pick up a couple people on the way.  So we pull up to the corner of the pick up location and only 1 of the 2 people is there.

A frantic lady enters the bus and asks the driver if he can drive an extra block to pick up “Mike”.  Confusion and anxiety sweeps through the bus, well sweeps through me anyway.  What is going on?  Who is this lady?  Why are we stopping? We aren’t “late” but I just want to get to the island and get settled.

The situation with Mike is, he was concerned, since the bus was running late.  He went back to his house to get Steve’s phone number, (Steve is the bus organizer).  When Mike left for his house, the bus arrived, his friend was at the bus stop corner and started to panic because the bus driver wouldn’t drive into the neighborhood to get him.  Yada, Yada, Yada.  Long story short.  Mike finally shows up a couple minutes later, and we are on our way.  No harm done.

We finally make it to the bridge and there is a line of buses literally spanning the bridge.  Bumper to bumper traffic jam of buses, we FINALLY make it to the drop off point at about 7:15am.  I feel good.

We all say good luck to each other and split up to our color coded corrals, I am blue, most of the others are green-local competitive corral.

I get into the main area, alone, by choice.  I need to relax and focus, I don’t really want to chat with anyone.

I get out a garbage bag to sit on, find a vacant spot on the wet curb and take a seat.  Listening to my Ipod “psych-up” mix, trying my best to relax and be patient and still.  Conserve energy.  At this point, I just want to check my bag, warm up a little, get in my corral, and START already!!  But, I need to be patient, it is only 7:30, still over 2 hours to go.

At 7:45 I decide to explore a little, to familiarize myself with where I need to go.  First I grab some hot tea and use the restroom.  Speaking of which, I never waited more than 30 seconds for a Port-O-John.  I’ve heard horror stories about other marathons.  NYC definitely had this covered.

What could have been improved was the map of Fort Wadsworth (staging area).  There were plenty of maps on kiosks but there was no “You Are Here” on the map.  This made it hard to figure it out.  Plus, for blue bibs, there were a couple kiosks with arrows that directed me (and several 1000 others) down a dead end to a NYRR official that told us to go back and around.  It was confusing because I could see the blue baloons but the maze of fences and barricades made it challenging at best for the mice to find the cheese.

I finally figured it out.  I spread out my garbage bag again and changed into my “corral gear” which consisted of my racing shoes and my throw away warm ups.  Because of the cool temp and wind I decided to go with the beanie hat instead of the billed hat, arm sleeves, calf sleeves, throw away gloves, and I was good to go.  Put on one more layer of vaseline and headed over to the UPS trucks.

When I got to the UPS area, they called last call for 1st wave to check baggage.  That gave me a little shot of adrenaline…Am I running late??  How did this happen?  It was 8:20, I’m fine.  But where the heck are the corrals?…It wasn’t any use to follow people because there were people of all colors and all waves going every which way.  So I took a breathe, re-read the map, and headed toward what I hoped was the corrals.

For someone who is directionally challenged, I was shocked at how easily I found my corral, AND it hadn’t even opened yet!  It opened as I arrived there and I was one of the first in the corral, I secured a spot on the curb and sat down with my Accelerade bottle, and water bottle, time is 8:35.  I was able to sit still until about 8:50, then I started to get fidgety and wanted to warm up a little and stretch.  I got up did a bit of jogging in the corral, which is fairly small and filling up quickly.  I looked in the corral behind mine for John Hindy, but couldn’t find him.  I started to worry that I was using too much energy warming up.  I saw many people still sitting and couldn’t help but think they knew better.  It was now 9am, I took my 2 caffeine tablets, and my salt tablet, ate 3 Shot Bloks and drank about 5 oz of water.  At this point about 1/3 of the people in the corral are standing at the front, jockeying for position already, 1/3 are still sitting, and 1/3 are jogging and stretching.  I’m in the jogging and stretching group.  I feel like I’m in some kind of war camp because this speaker is blaring an instruction loop in 5 different languages…”This is the start for wave 1, please dispose of garbage and clothing in receptacles provided…”  Finally a horn sounds and everyone moves toward the rope at the front of our corral.   And we wait, speaker still screaming.  And we wait.  The speaker stops.  Thank you.  Oh, I spoke too soon, it starts again, now with Wave 2 instructions.  And we wait.  9:20, we are finally released again, we shuffle about 600m to the real start into a canyon made of double decker buses.  Runners immediately start shedding warmups, wadding them up and throwing them to the upper deck of the buses.  If they don’t make it, they fall on the head of the unsuspecting runners near the buses.  I keep my warmup pants on until the last minute, I will run the first 2 miles in the jacket.  I try my best to stay warm and loose.  The National Anthem is played, Mary Wittenberg says a few words, Mayor Bloomberg says Good Luck and without further ado, the canon blasts and we are off!  Kind of.  We shuffle up to the line in walk/jog fashion.  I learned my lesson last year.  Easy up the bridge, use it as a warm up.  Meanwhile, there are people bobbing and weaving, irritated that all these people are in the way.  I was comfortable, relaxed.  Making sure no one tripped me and watching for discarded clothing on the bridge.  I noticed an unusually large number of guys urinating off the side of the bridge.  Seems like a big time waster, but if you gotta go, you gotta go, I guess.

NYC 2009 CT 1st Ave

Me--Mile 22.5 Fifth Avenue NYC 2009

I had a pace band on provided by NIKE, set for 3:10, it was terrain specific, but didn’t really allow for a fade at the end.  In hindsight I should have worn the band from mymarathonpace.com .  Live and learn.

I will talk about each section of the race with mile splits and how it compared to my pace band goal and ( ) will have the +/- over or under the goal pace cumulative time.

Mile 1- 7:58  Goal 7:58

Mile 2-6:45  Goal 6:48

VERY pleased at this point.  I am tuned in and perfect thru 2 miles which is very important to start properly.  It shortens the race.

Mile 3 7:04 Goal 7:13

A little quick

Mile 4 7:04  Goal 7:13

Mile 5 7:00  Goal 7:10

Mile 6 7:09  Goal 7:07

Really enjoying being my 2nd NYC marathon at this point.  Brooklyn has the BEST crowds AND it’s pretty flat.  Good combo.  Water stops early in the race are pretty packed, but not too bad, since people are still running through and not walking or stopping like later in the race.

Water stop execution can be tricky.  First off, Gatorade and Water cups were basically the same color, so I really had to pay attention.  I didn’t use Gatorade since I had Shot Bloks, I needed water to dilute them in my stomach.  I usually ended up taking 2 water cups.  One early in the line and one near the end.  This way I would get a solid 8oz+ after the spillage and inconsistent content of each cup.  Some were full, some half full.

Mile 7 7:09  Goal 7:11

Mile 8 7:14  Goal 7:18

I see my fan club for the first time, Alex, my fiance’ and my Dad visiting from California.  I swing over to them and ask if they are getting the Athlete Alert email…YES, everything is running smoothly.  And I glide away, feeling very comfortable.

Mile 9 7:24  Goal 7:19

Mile 10 7:10  Goal 7:06

Mile 11 7:17  Goal 7:22

Holding steady.  I see a couple guys talking that are running same pace as me.  One guy has “NYC VIRGIN” written an his calves.  I ask him what time he is shooting for and he says “3:10”.  Perfect, me too.  I’ll hang with these guys.

Mile 12 7:14  Goal 7:09

Mile 13 7:25  Goal 7:20 (-18 sec)

Half Marathon 1:34:51

Right on the money.  Ok, now the work begins.

Mile 14 7:22  Goal 7:09  (-3 sec)

Mile 15 7:41  Goal 7:32  (+6 sec)

John Hindy caught me at about 15.5 right before the bridge, which is ironic because we ran the last 11 miles of the course together about 3 weeks prior starting at the base of the Queensboro bridge.  Hindy was a welcome surprise.  I knew an ideal goal for Hindy in his first ever marathon was to qualify for Boston 3:10:59 or faster (he’s 27 years old).  So to see him right on pace at 15 was exciting.  I was feeling some left quad soreness, just above the knee toward the inside.  It didn’t really hurt but it seemed to be fatiguing faster than the right side.  Everything else checked out except for some upper back tightness but that was minor in the big picture.  Seeing Hindy took my mind off the task ahead, and that was a nice mental break.  We got over the bridge but I didn’t come down the bridge as fast as I wanted.  I think I was using the downhill as a bit of a recovery.

DSC_6286Hindy 22.5 Miles

Mile 16 7:39  Goal 7:09  (+36 sec)

We got down to the “crazy 1st Ave crowd” who were just as quiet as last year.  Hindy and I pumped our arms to get them fired up and they did end up cheering.  But I felt like they were looking for inspiration instead of the other way around 😦  Maybe they were saving THEIR energy for 4 more hours of cheering…

Mile 17 7:15  Goal 7:13

I knew we had to push a little to get back on pace.  Ran a good mile, right at goal pace.  I was happy with that.  Don’t need to get it all back at once.

Mile 18 7:15  Goal  7:09

Really in the zone now, running with a familiar face.  My fan club (Dad and Alex) were at 110th just before mile 19.  I got a new Accelerade bottle and gave the remainder of my other to Hindy.  I know we have to start to dig down a little now.  Get in and out of the Bronx and its 5 miles to go.

Mile 19 7:24  Goal 7:13

Mile 20 7:32  Goal 7:18  (+1:08)

That Willis bridge was a tough one.  Small but painful, uneven footing.  Slower than I wanted.  A minute over pace, but I still feel good about it.  Seems like the next water station will never come.

Mile 21 7:41  Goal 7:11  (+1:38)

After MANY turns in the Bronx (a few more than last year due to course change) we are over the Madison Bridge and back into Manhattan.  I can feel the finish now.  I’m thinking 5th ave, Marcus Garvey, 5th Ave, Central Park, 59th, Finish.  Easier said than done.  AND my overage is creeping up, I have to “stop the bleeding”  Time to refocus.

Mile 22 7:29  Goal 7:11

Around Marcus Garvey Park, which, for some reason is one of my favorite parts of the course.  Maybe because we are almost done 🙂  Hindy is pulling away, but I push to keep within earshot so I can still yell to him to keep it up.

Mile 23 7:47  Goal 7:18

Right after 22 I see my fan club again.  I forgot they would be here!  I’m starting to hurt.  My feet are so sore I try to curl my toes on my right foot for some relief and my toes, arch and achilles cramp up.  NOOOOOO!  OK relax, I straighten my toes back out, try to regroup, my achilles is still tight, relax.  Ok, better.  Sorry toes, it won’t happen again….I hope.  I glance at my fiance and Dad and shake my head.

Mile 24 8:27  Goal 7:20 (+3:34)  Total Time 2:57:31

Here is the hill, up 5th ave and into Central Park. Hamstrings on both sides are twitching I slow it down a bit to regroup.  Both achilles are twitching.  I actually stop to get a quick calf stretch on a curb.  I try to grab an orange from a lady and almost have it.  It is in my grasp and I fumble it to the ground.  The crowd lets out a grown.  I let out a grown, that attempt at eye hand coordination causes my hammys to ball up again.  Not a good idea.  Note to self, no orange grabs next time.  IM SO CLOSE TO THE TIME I NEED 2.2 TO GO.  I try to calculate what pace I need to be at 3:15:59.  I’m thinking, OK, 2:58 and I have until 3:16, two more 9 min miles and I’m good.  I can do it!

Mile 25 8:47  Goal 7:09

WOW!  I am really slowing down.  I can’t believe it is going to be this close and I can’t run any faster.  The downhill is KILLING my quads.  I am in the “marathon shuffle” and my stride is so short I can’t believe I’m still moving.  One step at a time. COME ON!  GET THERE!!

I see a Giant “1” sign.  OK, that must mean 1 mile to go…what’s the watch say.  3:08:00  I need an 8 minute mile after an 8:27 and an 8:47.  I’ve gotta dig down.  I didn’t just run 26.2 to be 3 seconds short.  I start to open up the stride a little, decent, decent, ok that’s enough.  My legs told me what the max speed was.

I turn on to 59th.  The turn did NOT feel good, all the cramps flare up.  Settle it down.  800 to go, 3:12 on the watch.  I can see balloons through the trees.  Just don’t fall, I tell myself.

Mile 26 8:01  Goal 7:18

Last 400 meters, all those tempo workouts, don’t fail me now!  COME ON!  I can taste it! 3:14:10 on the watch.  I know I have to hustle!!  Less than 2 minutes to go.  Pump your arms!  100 meters to go 3:14:55. EVERY-THING-YOU-GOT-RIGHT-NOW…Power across the line…check the watch…3:15:50…

YEAH!  YEAH BABY!  I pump my fist in the air.  It’s going to be close.  My watch and official time will probably differ, but I feel like :09 is a big enough buffer to make it.  Either way I am super proud of myself.  I left it ALL on the course and you can’t ask for anything more than that. (I’ve got to get the Brightroom Video.  I really want to see my finish.)

.2   1:30  (7:30 pace!)  Goal 1:35

Sure enough…official time

Final Official Time 3:15:53

Boston Here I Come!!

2506th out of 43375 Finishers

(Story continued below…)

Alex

My fiance' cheering me on!

DSC_6269

My Dad-All the Way from California!

Exhaustion set in quick.  “Are you Ok? Are you OK?” ,Medical staff swarm me.  “Yeah, Yeah, I’m fine, I need the aluminum sheet.”  I mumble out.  “The metal paper, food, I need to drink”  She points me to the direction.  She has none of those requested items.

A finishers medal is draped on my head.  Nice.  But still, none of those requested items.

I see Hindy up ahead and congratulate him on an Awesome first marathon (3:13:52).  I finally get my thermal blanket.  I’m freezing!  Food?  I need it.  Now.  We each grab 2 bags of “goodies”  I pound a Gatorade. And we continue our hobbled shuffle down the ever stretching mile of UPS trucks holding out checked baggage containing our warm dry clothes.

What seems like forever and a day later, we finally reach our trucks and get our gear.  One truck up I see Nate.  “Did you get sub 3?”  I ask him.  “Naw, 3:03:45, I fell apart in the last 2, couldn’t hold it.”

“That’s still awesome, is it your best NY?”

“Yup”

“Alright then. You rocked it!  I’m gonna be close to Boston, but I think I got it by 9 seconds”

“Sweet”

We get dressed and shuffle another mile out of the park and back down Central Park West to meet Alex and my Dad, while we eat apples and reminisce about our collective triumph.

Picture 4

Unofficial Results Brooklyn Road Runners Club

DSC_6274

Nate 22.5 Miles

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

Expo

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

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

[Jay-Z]
Yeah,
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 killerhiphop.com
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

[Jay-Z]
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 killerhiphop.com
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

[Chorus]

Welcome to the bright light..

[Jay-Z]
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 killerhiphop.com
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

[Chorus]

[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,
yeah,
[Chorus]

[End]

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