20 miler

So wanted to give everybody an update on the Marathon training.. Completed my second 20 miler this past weekend in 3:08 which was a bit slower than I would have preferred but considering the rain and the humidity on Saturday morning I really couldn't complain. Splits were a bit over (1:32 for the first 10 and 1:36 for the second 10). But hit the 13 mile point right at 2 hours..



I also wanted to thank everybody for all the support with both the Team for Kids charity, I've raised a ton of money for a great cause and an excellent organization all from the help of my friends and family. Of course thank you all also for all your support of me through the training which has been a bit more difficult than I thought it would be, (mainly because of 12 days in China smack in the middle of it which I still don't seem to have recovered from properly). With all that said, I'd recommend you all to train for and run a marathon one day, it's a humbling experience but the results are fantastic.



As for the training, I have one more long run to go (20 miler the weekend of October 12th) and then of course the marathon.



In order to tuneup for the marathon will do a half-marathon in Central Park this Saturday.

Why I run

In China, running is not easy. Running on the streets can best be described as a contact sport. If the smog doesn’t kill you the random scooters and 1982 Pinto's will. Exercise and China don't seem to mix and it is pretty obvious that the mere act of putting on gym sneakers and a sweatband makes you a world-class elitist or maybe an elite class-ist. People here are worried about making enough money to feed themselves, not whether they have perfect abs. The food sucks, the air sucks and the haircuts suck, if I lived here I wouldn't try to burn off fat, I'd be indulging in it. Drinking it by the gallon out of large vats.

But I don't live in China, I just come to enjoy the views and I have to worry about burning the vats of fried cat liver I've eaten, so I go down to the basement where the Health Spa is located. It has been the same story every day.

I wake up in a jet-lagged misery at 5:30AM, brush my teeth with sprite as I’m afraid to drink the water. Get dressed and by 6am I’m on my way. I take the elevator to the basement floor where I’m met by a dark hallway. I walk into a darkness feeling my way to a light switch. I throw the switch and lights beam down on a full gym and 25 meter pool. I turn on the machines and TV. I can't find the AC switch and the pool/basement/china combination makes the place feel like a god damned sauna.
There is no water fountain (wouldn't drink it anyway), no towels and no inspiration.

So there I go, CNN blasting while I try to burn through 5 miles in a room which feels like a Dutch oven.

I sweat out Duck Feet, Pig Snout, Stinky Tofu and whatever else I haven't diarrhea-d out throughout the night. My fat thighs rub together, my nipples hurt and my Favre-beard itches

Finally I hit 8 kilometers. (I hope this is 5 miles), sweat pours off me like a faucet and while I have been there for 45 minutes later, not one person has so much peeked into the room.
This exact routine has gone on for 5 days and counting.

But the marathon is less than 2 months away and I gotta break 4 hours.

I turn off the treadmill and TV and turn down the lights and realize I'm just a glorified Bally's janitor.

20 miler out of the way

I guess you can say that Marathon Training really hits you, the first week you do 20 miles in one run and 38 total miles for the week.

With my China trip over the last 10 days, I've logged a lot of treadmill miles and today was the first day on the streets since the 12 miler last Monday.

Did the 20 miler today through Brooklyn.. 3:08 total time which was OK considering I got off a plane about 15 hours before I started.    HR was at about 157 (mostly because of the last hour).

1's hour was right on pace for 3 hours (did 6.7 miles)
2nd hour was fine also (13.2 miles total)
3rd hour was where I fell apart (was only at mile 19 when hour 3 hit)

stopped at two shops late in the run for Gatorade (not water at all along this route which makes it really difficult).  Also realized that I forgot to take my gel until after hour 2.   This could have given me some energy.

Legs are pretty beat right now, glad to have tomorrow off.   But the training is 40 miles for the next three weeks so no sleep till Brooklyn.


Last week (mostly in China ran the following)
Monday 12 (in Brooklyn)
Tuesday off (flight)
Wednesday 5
Thursday 5
Friday 5
Saturday 5
Sunday 3
Total of 35 for the week

Then this week
Monday 6
Tuesday 4
Wednesday 3.5
Thursday off (flight)
Friday 20
Saturday off
Sunday ...  expect to do 4.5  for a total of 38 this week.

12 miler before I leave for China

As most of you know, I'm off to China tomorrow and wanted to get this week's long run out of the way before I left, as I am not sure how easy it will be to find decent running paths, clean air and time for runs and recovery.

Did the 18.4 miler on Thursday, took Friday off and then ran 4.6 on Saturday and 2 on Sunday preparing myself for today.

got out a bit late (crazy Trivial Pursuit with friends last night) but did get all 12 miles in. Basically ran a shorter version of the 15 mile run by heading straight down 5th avenue to the Verrazano Bridge, up the running path and then back up 4th avenue to the apartment..

Did it in 1 hour and 48 minutes (9 minute mile) but have been having a really hard time with the heart rate as my Reebok watch has been giving me a lot of trouble.. I have to think that I was somewhere in the 152 range again but not 100% sure..

I do continue to have problems when I hit 4th avenue and needing water.. i stopped in at another Bodega for Gatorade but I just can't keep my fuelbelt cold enough to really help me after 1 hour of running. Warm liquid just doesn't do it for me. Jumped into an ice bath afterward (bad life) but my legs feel good and I'm happy to report that another long run is behind me.


will go for a 5 miler tomorrow before going to the airport. This way I'll have 17 out of the 35 miles finished before I get onto the plane.. Keep you guys up to date in China.

18 Miler behind me

With my trip to China coming up, I had to make some updates on the running schedule this week.

I decided to do two 4 milers on Monday and Tuesday (although I ran the 12 on Saturday and a 4.67 on Sunday)..  Took Wednesday off and then set off to do my 18 miler on Thursday.

The run took me through Prospect Park,down Ocean Parkway to Coney Island.. From there I jumped onto Neptune avenue and then up to the path next to the Belt Parkway..  Took that underneath the Verrazano Bridge and up to 68th street where I ran to 4th avenue up to 6th street when a lower leg cramp got the best of me.

total run 18.40 miles.   Total time 2:44.  AHR was tricky because my cheap Reebox watch gave out for a little while but I have to imagine somewhere in the 155 range.

Was a nice run. Splits were decent (1:18.45 for the first 9 and 1:20:15 for the second 9).   It wasn't terribly hot or humid but the clear blue sky did not leave me much protection against the sun.   I also got some nasty arm chafing but i'm sure that will be discussed on TakeOnRighetti.  

I'll try to post the course from mapmyrun.com later today.

thanks for all the support guys

Put another one in the books

12 miler this morning, continuing my theme of running while exploring Brooklyn.   Started off down 6th avenue to the and around the cemetary, down to 18th Avenue and then up Ocean Parkway.  Did a half loop (east part) of Prospect Park and then up Easterern Parkway past the Museum.  Down Washington Avenue to Flatbush and then back up the west side of the park

12 miles total.. 1:48.22 with an AHR of 152..

beautiful day to run..

rest of the week involved doing 5 miles twice and 4 miles once (all on the treadmill which I'm not thrilled about)
I'll finish this week with a short 4 miler tomorrow and get ready for next week which will be a real challenge
as we tackle 18 miles and then off to China

15 miler

So i got the 15 miler out of the way Friday Morning. Did it in 2:16 and had a chance to basically see all of Brooklyn which was awesome. 

Went out from my apt and headed south on 4th avenue till 86th street.  Took 86th street over past the golf course and then onto the promenade.   Down around and under the Verrazono bridge and then up to 68th street where I came back up 5th avenue upto Union street and then home.

splits weren't great
1:06
1:10

but I was happy with them anyway.

http://www.mapmyrun.com/run/united-states/ny/brooklyn/912207614462

finished the week with a 3.3 miler in CT yesterday and ready to start a new week today


Weather was not perfect cause it was so humid but

getting ready for the 15 miler this week

in preparation for the 15 miler this Friday, i've gotten three runs in this week
4 miles on the treadmill on both Monday and Wednesday and 4.67 miles early Tuesday morning.

Will take tomorrow off and get ready for 15 miles on Friday morning. Not sure about the route yet, right now i'm either going to go into the city (to about 23rd street) or otherwise to Coney Island and back..

So got the 10 miler out of the way today after work cause it sounds like it'll be a hectic weekend and frankly wanted to get my drink on tonight..

Didn't follow a specific laid out course but did get 1.5 laps of prospect park in and then ran the streets till my Garmin watch read 10.0 miles.. Total time: 1:30.08 with a 148 ahr.. Will finish the week with a 4 miler tomorrow.

The week looked like this
4 miles on the treadmill on Tuesday. 34 minutes
4.67 Prospect park loop early 1ednesday and Thursday morning and the 10 miler on Friday.. Roughly 23 miles in 4 days is not bad..

this was the route

http://www.mapmyrun.com/route/us/ny/brooklyn/707778723699

ahr was 148

Next week we hit 15 miles.. Looks like Friday for that one too

Thanks for all the support guys
Sent from my Verizon Wireless BlackBerry

Couple of short runs in preparation for the 10 milers this week

This week schedule goes

Monday off
Tuesday 4
Wednesday 5
Thursday 4
Friday off
Saturday 10
Sunday 4
--total 27 miles

Got a couple of short runs out of the way this week
4 miles on Tuesday on the Treadmill during work.. 34 minutes
4.67 miles through Prospect Park this morning early 42 minutes (humid as all hell)
will run tomorrow in the morning I think to get enough miles in for the three mid-week-days and then off to a 10 milers (probably on Friday Night after work in Central Park).

Not ideal but we have guest all weekend and a Party Friday Night which will mean that I'm better off running before hand and enjoying the parties (allbeit a bit tired) than trying to stay sober..

keep you guys up to date

13 mile long run

I can now say that the training has started, as I went over 10 miles the first time in a non-race sitatuion since the 2007 Marathon.

weather is 82 degrees (which is good), humidity felt like 90% (was actually a lot lower after I checked weather.com) but the best part about the weekend is that the long run is over.

Decided on a variation on a run I completed often last year.

Left Park Slope, up over the Brooklyn Bridge, down into China Town to the FDR, followed the running path up to the ramp for Houston street and then cut across on Houston, waved at Zeke and Megan's apartment and then continued on the the West Side HWY. Ran the West Side Highway to Battery Park, then across again, over the bridge, through Boerum Hill and back to Parkslope

http://www.mapmyrun.com/route/us/ny/brooklyn/313794033

total run: 13.08 miles
total time: 1:59.08
AHR: 154
averaged an 8:58 minute mile
splits were a bit off
first 6.50 in 58.48
last 6.58 in 1:00.20 but I did have to stop at a deli downtown to get a gatorade which added at least a minute to my time, (not to mention added aggrevation to the poor guy working the counter as I handed him to soaking wet singles and then ran off.)
My first thought I had when I hit the halfway point was How the heck am I gonna get through four of these in November???, I definitely did not feel like this was a very easy run, but I guess no long run ever is easy. Especially if the humidity feels as bad as it did today.


Did suffer what can be described as the first injury of the long runs.. MAJOR nipple chaffing.. Will have to figure something out to avoid that..

some notes for the next run
1) i really should have some food in my stomach for these longer runs, I start to lose energy too quickly and feel hungry throughout
2) the utility water belt I have it terrible, those bottles feel like they are bouncing up and down, I can't seem to figure out if it is supposed to sit at my hips or a bit higher because at my hips it bounces like crazy, especially the two bottles on the back
3) need to get a new heart-rate watch, this Reebok one just doesn't give me a realistic number if i get over a certain heart rate
4) might want to consider slowing down a bit for the next run, try to keep the AHR under 145 like i was doing last summer, makes for a much more comfortable run although obviously quite a bit slower


did two 4 mile runs on the treadmills this week along with the one 4.67 Prospect Park run.
1 recovery run tomorrow of about 2.5 miles and then we can put week 5 in the books.

short run today

did a short TM run today.. 4 miles in 34.31 with an AHR of 147.

I will replace my Reebok watch because it seems to soar to numbers that are just not realistic when i go over 160.


Getting ready for Saturday morning when I go back for another 1/2 marathon, although this time my goal is about 2 hours, no need to run at race-pace two weeks in a row for that distance.

Haven't yet looked over a route but was thinking of doing a quick run from Park Slope to Coney Island and then back or maybe from Park Slope over the Brooklyn Bridge and up to 26th Street on the West Side and back..

I looked back at last year's first 13 miler which I remember being brutal.. Now I know why my memory is so specific about this.. that run was three and a half times around Prospect Park which is obviously ALL hills on a Friday Morning before Kirk's wedding.. miserable

for those interested here was that run
http://www.mapmyrun.com/run/united-states/ny/brooklyn/693241259

recovery run

decided on a 'recovery' run this afternoon which would up being a whole lot tougher than I expected, did my usual Prospect Park loop which from my apt and back is 4.67 miles.. On a good day I can run the entire thing in just about 40 minutes, today running at a slow pace it took me almost 46 minutes.

was a beautiful day in the park anyway and glad i got it done with.. Might take tomorrow off (or otherwise do a slow treadmill run) to save the knees.


Heart Rate was 149 today but I'm really not convinced that my Reebok heart-rate watch is working correctly because every time I get over a HR of 165 it reads "222" or something which throws off the AHR

More on the NYC Half

Quick update on my splits

Total Participants: 10506
My Overall finish: 2700

Total Male Participants: 5405
My Gender place: 1980

Net Time: 1:51.34

splits
0-5K : 27.24
5k-10k : 26.21 (53.45 total time)
10k-15k : 25.54 (1:19.39 total time)
15k-20k : 26.26 (1:46.13 total time)

21k (13.1 miles) finish: 1:51.34

first thing I noticed is how slow the first 5k went which I figure was due to the huge running crowd in central park, as anybody who has run the park with even 6000 people will tell you, it is like bumper cars for the first 3 miles before you can get into any kind of rhythm,

The 10k to 15k time was very good and even the last 5k was something I was happy with considering how many water breaks I took there.

off day today but we continue again tomorrow

NYC Half Marathon

Today marks the end of week 4 of the 18 week running schedule getting me ready for November 2nd.. Today also marks the day of the NYC Half Marathon which took us from 86th street in Central Park to Battery Park. I prepped for this run by actually taking a pretty easy week for two reasons:

1) the marathon schedule only had me going 8 miles this week for the long run, so I knew that running 13 on one day this week would allow me to cut one 4 mile run out of it. I also thought that 13 miles at race-pace was going to require me to be well rested..


2) my ankle has been as big as a grapefruit for about 10 days after landing weird in Prospect Park and I thought that this might be the week where I could condense my runs to give me 2 and a half days off..

I think it paid off

Race was pretty well set up, with the first 7+ miles in the park, then onto 7th avenue and into Times Square. The race banged a right on 42nd Street and continued to the West Side Highway which we took all the way down to Battery Park.

It was a weird run because I figured the last 6 miles would be fairly easy since the course was so flat and the first would be pretty gruesome. My experience was the exact opposite!!! Ran the park really well, although with 10,000 people running the race it was really busy and crowded, I don't think I even really hit a comfortable stride until mile 3 or 4 but running in the crowd with people at my goal pace (8:30 per mile) kept me going!!!

The funny thing was that when I left the park and hit 7th Avenue to a pretty loud crowd, I actually started to lose my legs a bit. Maybe it was the temperature, maybe the humidity or maybe I just ran too fast through the park because I hit the NYC street and I felt dead.. I struggled through Times Square which was cool because there were a ton of people plus a Karaoke band playing to get your mind off the humidity. 42nd Street wasn't much easier and the West Side Hwy was comfortable but long. At this point we had traded the hilly but shaded Central Park Run for a pretty flat but no coverage of the HWY. I am sure that I hit EVERY water station from mile 7 to 13 and with my new method of walking through each station to make sure I could get the water into my system, I 'm sure I "lost" about 3 minutes which I am fine with

At the end I finished the run in 1:51.32 on the official NYRR.Org website which got me at a very nice 8:30 pace. This run was slightly slower than the Brooklyn Half marathon from earlier in the year but I think the weather was a big part of that.

My average Heart Rate was 160 on my Reebox watch, I am not 100% sure that was accurage but I know it was flying .


Good news is that it's over and i'm ready for next week!!!!

Schedule has me doing 28 miles next week, three runs of 4 miles, then 13 on Saturday and a 3 mile recovery mile on Sunday!!! should be interesting..

Watching Maceo as I type this blog today who just woke up, so going to have to cut this short.


thanks for all the support guys.


In the meantime, as many of you know I'm running this race for a charity called Team For Kids which is the official NYRR charity fighting childhood obesity. I'm about half way to goal of $2500 for which I want to offially THANK everybody for helping me with.

If anybody else would like to support me.. Please follow the link

https://www.nyrrc.org/cgi-bin/start.cgi/mar-programs/nyrrf/team/2008/donations.htm

Be sure to have all donations list my ING NYC Marathon entry # and last name.

my entry number: 252845

my team name/last name: Spelbrink

NYC is my running partner

First of all, I want to thank my awesome wife, friends, family member, coworkers and just about anybody else I come across for listening to me talk about this year's marathon.

Most of you guys know how much I loved the marathon last year, not just the actual race but the training part particularly. I finished last year in 4:19 which was great as I was able to hit my goal of under 4:20 which I could not have done without the support of all you guys along the sides of the race.

April, Eva, Spike, Maceo, Sneha, Andre and Dorien literally did their own marathon as they stood race-side in every borough but Staten Island which made the experience!!! But seeing the many faces along the road was even better and I thank you guys for the support.


This is my first ever attempt at a blog and it will be a way for me to try to keep you guys up to date with the marathon training for 2008!!!


Enjoy