Love the Run In You

training? what training?

2011-08-01T05:41:00.000-07:00

holy crap it's august 1st! based on the countdown calendar on igoogle page the Philly marathon is right around the corner.

looking at the last installment many moons ago I started my training by running the Toronto marathon. the race was a great success pr'd by a few seconds, but more important to me I ran negative splits. that is the second 13.1 miles was run faster than the first 13.1. Plus I ran it pain free. the only down side was a biblical case of chafing that had me walking like a cowboy for a week.

recovery was good. I took a week off from running then worked my way back in to a running routine. again all along feeling good.

the big challenge has been balancing work and training. I've discovered few running routes- running from the office to secaucus or Hoboken. the kick inn the Jimmy is that mo matter which way I head its a mile up hill.

so far so good.

three days out from 26.2 (or since I weave 26.6)

2011-05-12T05:05:00.000-07:00

it's Wednesday and so far no freak out. doesn't mean there won't be one.

I've resisted the urge to buy a pair of racing flats. NOTHING NEW ON RACE DAY! that's the mandate my coach gave me, I give the same one to my runners and I repeat it to myself every time I pass my local running store. although I know if I could cram my feet in those lighter than air mizuno racing flats i'd qualify for Boston. no matter that it would mean running a marathon distance at a pace I can currently hold for a mile or so at best- they'll make me FASTER!

tonight or tomorrow I need to pack. but first I need a little run. just a few miles to feel human.

the summer looks good for some transit running. I mapped the distance from my office to the train station and its only three miles. it'll give me the opportunity to grab a few miles when I'd otherwise be sitting in traffic.

back to the freak out. it happens. when you least expect it out of no where something sets you off. in Vermont it was the opening of the movie "up.". completely lost my sh!t while watching that. that was number seven marathon. number eight was pretty smooth. I was settled in my job and had a great season of training the fall TNT team. it was by far the best marathon experience I've had. this year there is more stress from outside influences. job change is the big thing. new and longer commute, learning new systems, meeting new people. I could insert the life is like a marathon analogy but I won't. of you're a runner you already know all about it.

physically- hammies are "toight like like a tiger!" I'll hit the road for a little bit tonight and see if they loosen up.

Gonna Fly Now! Philly Marathon here I come!

2011-05-08T20:59:00.000-07:00

What better way to start training for a marathon than by running a marathon! Actually that's not very smart at all. I have been training for this upcoming marathon somewhat.

By somewhat I mean that I've run long a few times. I feel confident about the distance- I will make it from the start to the finish covering 26.2 miles. And on the same day I start.

Following my own advice that I give my runners I am:
Trying to reduce stress this week. Except for the small thing of quitting a job and starting a new one. No stress in that right?
Being kind to myself- I'll get back to you on this.
No strength training- I'm not going to get any stronger between now and Sunday so I'm going to save hitting up the P4S Bootcamp this week.
Eat well- breakfast this morning was a Clif bar, does the job for about two hours. half a pot of coffee. Yeah that needs some more attention.

The new job may change my sleep schedule soon. The hour long commute in the morning puts a crimp in my 6:00am runs. They may become 5:30am runs. I know cry me a river. It's getting nice so the mornings will be good to run.

TNT WEEKEND EMAIL#20 - RACE PREP

2011-04-28T17:22:00.000-07:00

Hello Team

I can’t believe that the last event weekend is here! It has dbeen an amazing season. Watching you guys transform into RUNNERS has been awesome.

You should be resting and really taking it easy before Sunday. Make sure you sleep well over the next few days as sat night may be filled with excitement and you may not rest a lot.When you go to the Expos don’t walk around too much.

NJ runners, tomorrow you should run for 20 – 30 mins on your own if you can. Definitely stretch a lot. Rest is super important so really focus on that.

Vancouver, you will have a group run and stretching session there on sat.

RACE PLAN

The basic plan: TO FINISH

You've run enough long runs to know your EASY pace. Take that easy pace and apply it to your race distance. If your easy pace is 11:00/mile then you know that if you reach Mile 1 in seven minutes you MUST SLOW DOWN!!! Alternately, if you reach mile 1 in fifteen minutes, you could add a few steps in to your stride and pick up the pace.

Your hydration and nutrtition plan stays the same on race day:

6-8 ounces of fluid every 20 minutes

First gel - at 1 hour

Subsequent gels - every 30-45 minutes - so that means if you're out there for two hours and thirty minutes you're going to take at least THREE GELS.

You should have a light breakfast about 2hrs before the race, (the bigger the breakfast the more time you must give to your body to process it) If for whatever reason you didn't have breakfast you should try to have a gel 10-15 minutes before the event with water and maybe one more 30- minutes into the run. Don’t Try Anything New on race Day….. Stick with your usual breakfast and stick with whatever you have used to fuel doing runs. If you use Power gels don’t try GU on race day. Stick with the program that you have used during training.

If running Vancouver, it may rain in the AM so wear alternate shoes until its time to check your bag.

If you have a time goal in mind click on this link http://www.runnersworld.com/cda/pacecalculator/1,7823,s6-238-277-398-0-0-0-0-0,00.html and enter the mileage and time you would like to finish and you will see what your pace should be. You can also enter the mileage and your pace and you will see how long it should take you to finish the race. Each mile will be slightly off because of hills etc but this gives you some idea of where you should be at on Race day.

MARATHON RACE PLAN:

Divide the marathon into three parts:

1) Miles 1-10
2) Miles 11-20
3) Miles 21-26.2

1) Miles 1-10 are your warm up, a really long warm up. The start is going to be a little crowded, so conserve your energy by being patient, resist the urge to weave around people. The race will stretch out. Remember to hydrate and eat as you normally would during a long run. Use this time to see how you're feeling this day.

2) Miles 11-20 Now the race begins, and you're going to focus on hitting your pace and running a consistent pace.

3) Miles 21-26.2 - RUN BY FEEL, you feel good, go for it, it's a 10K, about two loops of Prospect Park. If you were smart during the warm up, did your nutrition and hydration plan like you practiced through out the season, these last few miles will be slightly faster than your marathon pace goal.

So let's look at a sample race plan:

Marathon Goal- 4:00 (pace- 9:10/mile).

Miles 1-10: 9:20 pace (9:10- 9:30). To ensure consistent pacing we will use a +/- 10 second window, meaning, during the first 10 miles will NOT be run faster than a 9:10. Since this is a warm up it is OK to run slower than a 9:30- crowds at the starting line, a much needed porta-potty stop, nerves, etc… If you find yourself running faster than a 9:10 what do you need to do, that's right, SLOW down!!!!! A few seconds gained during the warm up phase will cost you minutes at the end!!!

Miles 11-20: 9:10 pace (9:00-9:20). As I said before, this is where the race begins. This is where you need to make your first decision based on how you felt and paced during miles 1-10. Do you feel great? Or does you feel so so? Do you focus on your estimated marathon goal or do you continue with your pacing from miles 1-10?

Since YOU will feel great you will now focus on your estimated marathon pace. As above, that is a 9:10. Again, you will pace consistently using the infamous +/- 10 second window making sure you don't run faster than a 9:00, and no slower than a 9:20 The race continues……

Miles 21- to the "big" finish: 9:10 or under. There is NO holding back now. You will now run completely by feel. You will continue to be consistent with your pacing, perhaps increasing the pace gradually over the last few miles until you cross the finish line of your very first marathon, YEAH!!!!!!! Or, your best race ever!!!

So why do we use a +/- 10 second window? Well, our goal is to ensure consistent pacing throughout your marathon. It is nearly impossible to hit the same pace/mile for 26.2 miles. If you can stay within 10 seconds of your goal pace you are doing great in my book.

HALF MARATHON RACE PLAN -

Divide the race in to three parts:

Miles 1-5

Miles - 6-10

Miles - 10-Finish

Miles 1-5: Add 10 seconds/mile to the estimated pace- 10:00. We use a +/- 10 second window to ensure consistent pacing (9:50 – 10:10).

Since this is a warm up it is OK to run slower during this first third - crowds at the starting line, a much needed porta-potty stop, nerves, etc… If you find yourself running faster than a 9:50 what do you need to do, that's right, SLOW down!!!!! A few seconds gained during the warm up phase will cost you minutes at the end!!!

Miles 6-10: Run at estimated pace- 10:00 (9:40-10:00).

Find your groove and stick with it!

Miles 10-finish: Run by feel. If you’re feeling great, go for it. If you’re not, hang in there cause the finish is less than a loop of Prospect Park away.

See you all tomorrow night in the park and after for some race tips from the coaches -

TIPS

1. Be prepared.

Part of being ready for your race is obviously making sure you do the proper training. But you can do other things to help feel better prepared for your race, which can lower your pre-race anxiety levels. For example, many runners like to study the course map so they know exactly what to expect. If you know that aid stations will be at every other mile on the course, you'll feel less anxious about staying hydrated during your race.

If you're traveling to a race and you're anxious about forgetting an important race item, start packing early and usea check list to make sure you're not missing anything. Waiting until the last minute to get ready will increase your anxiety.

2. Expect the unexpected.

Preparing for the unexpected can also bring your anxiety down to a manageable level. I always tell my runners to practice running in all kinds of weather: rain, snow, sleet, heat. So if rain is in the race day forecast and you've already run in the rain, that's one less thing to be worried about.

3. Develop pre-race rituals.

Rather than trying to fight performance anxiety, elite athletes use pre-race rituals to help them manage it. They might listen to music on an iPod, pray, meditate, or go through a specific warm-up. Work on developing your own pre-race rituals and do them before every race, so they become familiar and relaxing.

4. Try deep breathing.

When you're anxious, your breathing becomes shallow. Try breathing deeply from your belly. You'll feel an instant calming effect and you'll also help prevent side stitches.

5. Use visualization.

Visualization is a technique used by athletes to improve their focus and reduce performance anxiety. A couple of weeks before your race, begin visualizing yourself starting the race, running in it, and crossing the finish line. Picture what you'll be wearing, who will be watching you, and how you'll feel when you hear people cheering as you cross the finish line. Why does this help reduce performance anxiety? You'll be eliminating -- or at least minimizing -- the fear of the unknown, which is a huge cause of stress. By imagining yourself running your race, you're familiarizing yourself with what might happen, as well as how you may react.

6. Run without expectations.

Setting high expectations is one of the biggest causes of pre-race anxiety because you put a lot of pressure on yourself to meet a certain goal. Put your expectations aside and just focus on running your best. You'll feel much more calm, which may actually help you run a great race.

Do's & Don't Prior to the Half & Full Marathon

1. DON'T stress over things you cannot control (a good example is that the weather will be what it is ...prepare for anything and make the most of whatever is thrown at you). I have trained in the heat, the cold, the rain, thunderstorms .. you name it. If you trained for things you cannot control, you have NOTHING to lose!

2. DON'T try anything new. (that means food, shoes, supplements, drugs, etc.) You've made it this far, don't try to change the routine

3. DON'T walk around the house barefoot in the dark. (you don't want to break a toe or get a major bruise or fall down the steps or something)

4. DON'T think that your "race day magic" will allow you to run 20-30 seconds per mile faster for the entire 13.1 miles. (it won't happen, stick to what you trained for)

5. DON'T forget to take some time to be objective about your fitness and be prepared to adjust to race day conditions. Remember that I said in number 1 that things will be what they will be, so be flexible. Not every race is the perfect race as much as you want it to be.

6. DON'T fail to thoroughly plan logistics, this includes travel, packing for the race, etc. Know where you are going, how to get there, the packet pickup time, where bag dropoff is, etc ... (Running around at the last minute only makes the nerves worse).

7. DON'T think negative thoughts. Remember that you DID the training, and you have to remember to always TRUST YOUR TRAINING! You did the miles and the workouts, and if you feel you've accomplished something, you have, and believe me, you'll be fine!

9. DON'T obsess over those aches and twinges that seem to be coming out of nowhere for no reason. You're body is in repair mode during taper, repairing all the muscles and ligaments for many weeks of pounding the pavement, its natural to feel achy.

10. DON'T go on a diet thinking that you can lose a couple pounds in time for the race. Remember that you still need calories for recovery during this time, and its too late to lose those pounds!

MORE TIPS

Also consider bringing a mid to fine point permanent marker to write your key checkpoint times on your inner arm as well as any mantras/motivational messages on the other arm – that way they’re right there when you need that extra push.

Some of my favorites:

· Quick feet, strong legs, you can do this all day long.

· Run smart, finish strong

· I can, I will.

· Just Keep Moving.

· Relax. Run.

· Drop shoulders, swing arms.

And don’t worry, you’ll be surprised how easily that “permanent” ink washes off after 26.2 miles…

· Be mindful of dodging other runners, you’re adding unnecessary mileage.

· High fiving random fans are great - but you’re also wasting energy – keep that energy for your friends. A simple thumbs up to the crowds will do just fine.

· Smile when you see the photographers – no looking down at your watch as you cross the finish line.

Almost every runner experiences pre-race jitters or performance anxiety at some point. And it usually doesn't go away as you become a more experienced runner. In fact, some runners put even more pressure on themselves as their race performances improve. Follow these tips to successfully manage your race performance anxiety and use that pre-race nervousness to your advantage.

We are so proud of you all and can’t wait to celebrate with you. Good Luck and everyone how we do it in BK!!!

Coach Jim - LAST GTS and Chinese Food!

2011-04-25T18:04:00.000-07:00

Who - the fantabulous Brooklyn Team In Training Athletes!
What - THE LAST GTS OF THE SEASON
When/Where - Bagwatch@6:40pm at Jack Rabbit/ Workout@6:50 at the TotLot

Dinner - I'll be having the combination special at Szechuan Delight across the street (hell of a value!) and I'd love to have you join me. We can talk about the rest of the week, race approach, or just hang out and start our carb-loading early. If you're lucky, I'll tell you about my first marathon experience - it's a tale in what NOT to do during a race.

Workout - easy 20-30 minute run in Prospect Park followed by stretching.

Let's make it a good one!

Later this week, we'll be sending out a simple race plan. If you have a time goal, please reach out to me or Jasmine and we'll help you plan out the race!

My friends - YOU. ARE. READY.

See you tomorrow night!

Coach Jim - GTS Saturday 4/23 the last "long" run = COME READY TO RUN THERE IS NO BAGWATCH

2011-04-22T14:04:00.000-07:00

WHO - the Top Tapering Runners of BK!
WHAT - GROUP TRAINING SESSION
WHEN - 8:30am
WHERE - PROSPECT PARK 9th Street
COME READY TO RUN - THERE WILL BE NO BAGWATCH

This is the last Saturday practice before we head for parts south and west!

Weather is going to be 'meh' so we'll stay in the park - all groups two loops! Remember the days when running 15 minutes out and 15 minutes back was a challenge? Now, we're "just" doing 2 loops.

See you in the morning!

Coach Jim - Tuesday GTS 4/19

2011-04-18T22:00:00.000-07:00

WHO - YOU BK'S RUNNING-EST RUNNERS

WHAT - GROUP TRAINING SESSION

WHEN/WHERE- 6:40/Bagwatch@Jack Rabbit & 6:50/Workout@Totlot in Prospect Park

Short and sweet -

Yasso 800's modified for TNT -

Marathoners - 800's if your marathon goal time is 4:30, then you should run your 800 in 4 minutes and 30 seconds, recover actively for 1 minute (that means 30 seconds past the mark and 30 seconds back). The goal is consistency - each of your 800's should be the same time each time.

Half Marathoners - 800 meter repeats with 1 minute active recovery - we're looking for consistency over speed. Plug in your time in the McMillan Calculator to figure out your 800 meter repeat time - you'll be working a bit.

Warm up from Tot Lot down the north hill to Center Drive, turn around and continue your warm up to the 1/2 mile mark.

Here the workout begins - you'll run your repeat in 400M increments - 1/2 mile mark to the 3/4 mile mark then turn around and head back to the 1/2 mile mark to complete the 800m.

Make Sense?

Coach Jaz and Christy will be putting you through your paces tomorrow night. Coach Amy and I are rocking a Seder dinner (can you rock a Seder?) tomorrow night.

The Boogie down Brooklyn Coaching Crew!

TNT WEEKEND WORKOUT #18

2011-04-15T14:00:00.000-07:00

Hi Guys!

Hope that you are having a great week. we made the best of awful weather conditions on Tuesday. Though we didn't get to do our BK Scramble workout, the pizza restaurant that Coach Jim picked was awesome to accommodate us early. Great pizza and company....thanks to Coach Jim for organizing everything. Just an FYI, if you are ever out running and you see lightning please head for cover ASAP. It's not smart to continue your run, especially if you are in an area with lots of trees.

You are now in “TAPER “ mode everyone. I can’t believe that our Spring season is winding down. If any of you are starting to feel any new aches or pains please speak to Jim & I about it ASAP.

Weekend Workout:

Meeting Place : the Picnic tables inside the 9^th St entrance of Prospect Pk

Time : 8:30am

Route : PROSPECT PK LOOPS BABY!!!!!! WOO HOO!!!!

This is a great opportunity to work on pacing. You will all run your 1^st loop clockwise @ EZ pace and run the 2^nd loop counter clockwise @ race pace. If you do more than 2 loops keep reversing direction.

No one should be doing 3 hr run tomorrow. Speak to Jim & I if you think otherwise

Half Marathoners: 8 – 12 miles (talk to Jim or I to discuss what your mileage should be)

Beginner Marathoner : 2:00 hrs

Intermediate Marathoner: 2:00 hrs

Advanced Marathoner : 2:00 hrs

I am resending the info below on TAPERING now that its relevant to you all. Tapering begins 2 weeks prior to the marathon & we start decreasing mileage .

Tapering, what does this mean? It means that we will decrease the intensity and duration of your workouts, yeah!!! If you have been strength training throughout their training, we are going to ask you to STOP. We no longer want to do any type of "anaerobic" exercise that will promote muscle fatigue or soreness. We also want you to limit ALL activities where injury is a risk (contact sports such as soccer, basketball, football,). Please be cautious. You have worked too hard to get to that finish line, now we want to make sure you make it to the starting line!!!

WHAT to expect when tapering:

-Tired- Please listen to your body. Get plenty of rest and sleep.

-New "aches and pains"- The body is rebuilding itself from all the running you have done over the past few months. Completely normal!!

-Nervousness - Do I need to explain why?

-Up/downs - Today you feel great, tomorrow you are sore just walking…

-Self- doubt - Did you train enough ? Can I really do this? My answer is YES, yours?

HOW TO TAPER

-REST - Follow the schedule!! There is no single workout at this point that will make improve your performance on race day..

-CARBOLOAD – the week of the marathon starting on Tuesday/Wednesday concentrate on eating mostly carbohydrates, 70% of your calories should come from carbs (pasta, rice, potatoes, fruits etc). NOTE: Your normal daily caloric intake will stay the same, you are just increasing the number of carbohydrate calories!!

-HYDRATE – it's never too early to start hydrating…...drink even if not thirsty. Keep a bottle of water with you at all times. Limit your consumption of alcohol,

-CATCH UP on your sleep the week of the marathon, chances are that you won't sleep much the night before.

-LIMIT STRESS at work, home etc… over the next few weeks. Is that even possible? Do your best!!

-STRETCH after exercise

-MASSAGE- If you are planning on getting a massage make sure it is at least 3-4 days prior to the race.

Coach Jim - GTS - Slope Scramble

2011-04-11T22:59:00.000-07:00

WHO - BK's Tough as Nails I'll Run In Any Weather Team In Training Spring Season Runners

WHAT - SLOPE SCRAMBLE

WHERE/WHEN - BAGWATCH@JACK RABBIT 6:40/ SCRAMBLE@TOT LOT 6:50PM

We're takin 'er easy tomorrow night! But lets have a little fun while we do it!

Tomorrow night we'll break out into teams of three- you'll all be given a set of clues. The clues will tell you where to go...and oh the places you'll go - you might go here you might go there, but you'll go as a Team no matter how you go!

We'll all start in the park and from there, who knows! I will tell you this, we won't finish at Jack Rabbit! We'll finish somewhere where we might have a refreshing beverage and tasty morsel to eat! Or we'll finish at the laundry mat where the first team back can help fold my socks! Ok, maybe not the laundry mat....I'll make sure your bags reach the final destination - so please travel light tomorrow.

THIS GOES TO EVERYONE - we'll be covering between 3.5 and 4 Miles total. If you're still recovering from the NYC Half - text me at 7:00pm and I'll text you the final destination and you can meet us there!

See you all tomorrow night - rain or shine!

Peace, Love and Body Glide!

TNT Weekend Workout email # 17

2011-04-08T14:08:00.000-07:00

Hello TEAM!!!!!

I hope that you all had a great training week! Tomorrow will be another great “running day” so lets run into Manhattan!! If you have been on schedule this is your last really Long Run for 3 hrs. Next week you start to scale back. If you have been off schedule this is a great opportunity to get a nice Long Run in.

Half Marathoners: 10 – 12 miles

Beginner Marathoner : 2:00 – 3:00 hrs

Intermediate Marathoner: 2:00 – 3:00 hrs

Advanced Marathoner : 2:00 – 3:00hrs

If you are healthy with no injuries, run the 2^nd half of the run at your race pace. At this point everyone should know what their race pace should be vs your Long Run pace. Your Long Race pace should be a minimum of 1 min slower than race pace.

If you are tweaking a bit after the last 2 long runs please let Jim and I know so that we can tell you how to proceed.

We are in the home stretch and it's all about keeping you strong and injury free.

BK BRIDGE RUN TO THE WEST SIDE HWY!

The map for this route is: http://www.gmap-pedometer.com/?r=3537902

The route:

Down 9th street

Right onto 3rd ave

Left onto Atlantic ave

Right onto boerum place (aka brooklyn bridge blvd)....

Run over the Bklyn bridge

Right onto Center St

Quick left onto Chambers and all the way west to the Hudson river greenway where you'll head north (turn right). Turnarounds, based on your mileage, are listed below.

**PLEASE DON'T ALTER THE COURSE AS WE LOOK FOR YOU BASED ON THE ROUTE GIVEN**

Turnarounds -- markers below indicate the half-way distance of your total mileage:

9 miles: Manhattan side of bk bridge
10 miles: west bway
11 miles: Laight st
12 miles: Houston st
13 miles: Bank st
14: 14th st
15: 23rd st
16: 34th st

17 :44th st

18: 54th st

19: 64th st

20: 73rd st

Be sure to bring a metro card, fluids, nutrition, hydration, cash & cell phone.

See you tomorrow!!! GO TEAM!!!!

April Schedule

2011-04-03T20:50:00.000-07:00

BK_April_Wks_19-22

Group Training Session - April 5th

2011-04-03T20:48:00.000-07:00

WHO - YOU BK'S RUNNING-EST RUNNERS

WHAT - GROUP TRAINING SESSION

WHEN/WHERE- 6:40/Bagwatch@Jack Rabbit & 6:50/Workout@Totlot in Prospect Park

We had a great weekend for running! I hope you all were able to get out and enjoy the great weather today!

Here we are, one month away from the big day! This coming weekend will be the last long run before our taper. We'll talk more about the taper as we get nearer to that date.

LET'S TALK ABOUT THE WORKOUT!

WARM UP - Tot Lot to the 1 1/2 mile mark
 MILE REPEAT - <iframe frameborder="0" height="500px" id="mmf_blog_map" src="http://js.mapmyfitness.com/embed/blogview.html?r=525130188666943712&u=e&t=run" width="400px">

MILE REPEAT - 1 1/2 mile mark to the 1/2 mile mark
 <a href="http://www.mapmyrun.com/routes/view/30931482">4/5/11 MILE TIME TRIAL</a> <a href="http://www.mapmyrun.com/routes/?location=New York, NY">Find more Runs in New York, NY</a> 

RECOVERY - 1/2 mile mark to Tot Lot
 <a href="http://www.mapmyrun.com/routes/view/30931550">4/5/11-RECOVERY</a> <a href="http://www.mapmyrun.com/routes/?location=New York, NY">Find more Runs in New York, NY</a> 

MILE REPEAT - Tot Lot to 9th Street (round trip)
 <a href="http://www.mapmyrun.com/routes/view/30931676">4/5/11 - MILE REPEAT</a> <a href="http://www.mapmyrun.com/routes/?location=New York, NY">Find more Runs in New York, NY</a>

HOW TO DO THIS WORKOUT-

Warm up - warm up at your pace, not the pack's. The warm up is to prepare your muscles for the workout ahead.
Mile Time Trial - I want you to run this at a hard effort; full tilt boogie, pedal to the metal BUT WITHIN YOUR ABILITY!!
Recover - active recovery back towards the Tot Lot where we'll start the workout.
Mile Repeats at Race Pace - first off, the course is 800 meters in one direction, so if you know your pace is 10:00/mile, then you want to make the round trip in 10 minutes. Easy right? Example - 10:00 pace/mile - first repeat run towards 9th street, once there, check your watch, if you made it to 9th street in 6 minutes, then you'll need to pick it up for the trip back toward the Tot Lot.

Do you need help in figuring out your race pace? Send Jaz or me an e-mail. Even if you're just running the event at the end of the month for fun, it's good to know what different paces feel like.

Highlights of the month ahead -

1) Slope Scramble - a run around the neighborhood! It's all about fun and getting a workout in!

2) OMG - did you Fartlek? You will when we do a little speed play later this month.

3) Send Off - YOU MUST ATTEND these are info sessions specific to your event, you must attend to pick essential info for your event weekend.

4) EVENT DAY - cue the music depending on your event - NJ or Vancouver but no matter which city you run in you're all gonna fly!

See you all on Tuesday!

TNT Weekend Workout 4/2/11

2011-04-01T12:00:00.000-07:00

Hello Team!

Hope that you are all staying dry! You all looked great on TEMPO TUESDAY.....you guys are really getting the hang of it. The good news is is that tomorrow will be dry and warmer than it has been so lets do a Coney Island Run!

Meeting Place - Prospect Pk - Picnic Tables inside the 9th st entrance

Time - 8:30AM

MARATHONERS – Finish your mileage in the park

Advance – 3 HRS

Intermediate – 3 HRS

Beginner – 3 HRS

Half: 8-10 miles (Advanced & Intermediate Halfers last 3-5 miles @ race pace)

****If you are have any pain or issues don't run the last 3-5 at race pace****

Go to www.weather.com to see tomorrow's weather. Looks like it will be in the 40’s during our run. Fabulous running weather guys, so prepare yourself mentally for an awesome run. Bring your fluids, nutrition (include an extra salt packet or 2), metro card, cash & phone.

Here's a map of the route:

We start at the 9th St entrance of the track and run counter clockwise and exit at the Coney island Ave exit. Cross over Coney Island Ave and run past the TD bank on the corner. You will see an overpass. You cross the overpass and you will see the Prospect Expressway (Sidewalk is higher than Expressway at this point). Run toward the Expressway, when you reach the Expressway (you can't miss it) make a left and run along side the Expressway on the sidewalk to Church ave. Ocean pkwy starts where the Expressway ends at Church Ave. You will run straight down Ocean Pkwy to the Boardwalk. Turn around points below..

http://www.gmap-pedometer.com/?r=3441310

TURN AROUND POINTS:

6 miles - Ave. J

7 miles - Ave. M

8 miles - Ave. O

9 miles - Ave. S

10 miles - Ave. V

11 miles - Ave. Y

12 miles - Shore Parkway

13 miles - Boardwalk

14 miles - Boardwalk and 8th Street

15 miles - Boardwalk and 21st Street

Some of you may be freaking about being prepared for your event. You guys have been training since Oct/Nov and you have put in many long runs. Try to count all the miles that you have run this season, you will be shocked I am sure. Below I have noted a few benefits of theLONG RUN so that you can clearly see that all these long runs do pay off:

Benefits of the Long Run

· Provides the necessary endurance to complete the marathon.

· Strengthens the heart (increases stoke volume) and opens the capillaries, both sending energy to working muscles and flushing waste products from fatigued muscles.

· Other physiological benefits include the increased number and size of mitochondria and increased myoglobin concentration in muscle fibers.

· Strengthens the leg muscles and ligaments, thus improving your endurance.

· Recruits fast-twitch muscle fibers to help with slow-twitch tasks (like running a marathon).

· Teaches the body to burn fat as fuel.

· Develops your mental toughness and coping skills, thus increasing/enhancing your confidence level that you can go the full marathon distance on race day.

· Increases your overall speed, even for shorter races.

FAST TRACK SEASON

Some of you ladies were interested in training with Amy & I for dthe Fast Track Season. The Fast track event is the Women's mini 10k. It's a Women's Only event and we would love the NYC Halfers to come back & train with us. Your fundraising minimum is $500.00 & you also get to take advantage of FREE Yoga. Spin & Bootcamp classes! The training is 6 weeks long and we meet on Saturdays only. See info for the event below:

Click on link to register:
http://www.llsform.org/0360FS01/form9/index.html

Important Dates:

   Kick Off
   When: Tuesday, April 26th @ 6:30pm
   Where: Jack Rabbit Sports –42 West 14th (Between 5^th and 6^th Avenues)

First GTS

When: April 30^th at 9 AM, Prospect Park, 9:00 am

Group Training Session Tuesday 3/29

2011-03-29T12:04:00.000-07:00

Who- TNT BK

What - GTS

When/Where- Bagcheck 6:40@ Jack Rabbit/ Workout 6:50@ the Tot Lot in Prospect Park

Short and sweet -

Workout - Tempo run

Warm up - tot lot to Center Drive and the North Hill

Tempo Pace from the bottom of the North Hill up to Grand Army Plaza, past the Tot Lot, past 9th Street, past Bartell Pritchard square, past Center Drive to....

Left on Well House Drive- you'll be able to see the Lake.

Here's a map: http://www.mapmyrun.com/routes/view/30502162

Total Distance at Tempo Pace - 3.71 miles

How to do this workout successfully -
1) study the route- have an idea of where about the miles are, the first mile goes from center drive to about the 3rd Street entrance, mile two is just past Center Drive, and mile three is on the North Hill.

2) have a watch on your person - you're not going to hit even splits for the miles, but you should have an idea of how much you need to speed up or slow down.
3) know your tempo pace - take a recent race time and plug it in to the McMillan calculator to find out

If you're unsure of what your tempo pace should be, ask me or Jaz.

If you're feeling sore or achy - talk to the coaches about what you should do.

See you tomorrow night!

TNT Weekend Workout #16

2011-03-25T12:04:00.000-07:00

Hello Team!!

I hope that you are all doing amazing! All the coach’s are still on a HIGH from the spectacular performances we witnessed last Sunday @ the NYC Half. We are so proud of all that participated & to the amazing teammates that came out to cheer & support.

Now we keep the party going with another great Sat run:

Meeting Place : the picnic tables inside the 9^th st entrance of prospect Pk

Time : 8:30am

Half Marathoners: 10 miles – Turn around @ the base of the bridge & return to park

Marathoners: 12 miles - the first 6 miles @ EZ pace & the last 6 miles 30 secs faster

Route : BILLYBURG HERE WE COME! http://www.mapmyrun.com/routes/view/30216596/?open_ive_done=1

Exit park & make a right down Prospect Pk West to Plaza St West

Left on Plaza St West to Flatbush ave

Left on Flatbush ave to Lafayette ave

Right on Lafayette ave to Bedford ave

Left on Bedford ave to the Williamsburg Bridge (halfers turn around here)

Cross the Bridge & return to BK side

Take Bedford ave to Lafayette ave

Lafayette ave to Flatbush ave

Left on Flatbish to Plaza st west

Right on plaza st west to prospect pk west

Right on Prospect Pk west to 9^th st

****IF RUNNING LESS THAN 10 MILES PLEASE SEE THE MAP FOR MILE MARKERS***

Sometimes you need a little extra motivation to get out there and get your miles in. Whether you just finished an event or are training for one it’s important to stay motivated but at times it gets a bit hard. Here are a few tips on how to do it:

MOTIVATION TIPS

Write It Down

Keeping a training log is an excellent way to track your progress and stay motivated. It's easy: Just get a notebook and write some notes after each of your workouts. Be sure to mark the date, your approximate mileage and time, and a few comments about how you felt ( i.e., "finished strong", "felt sluggish first 2 miles"). Looking back at your previous entries will remind you how far you've come and give you more incentive to get out there again. You may want to post an online log on your Web site and share it with your team of supporters.

Speak Up!

If you're feeling unmotivated or nervous about your race, don't be afraid to talk to your coach and teammates about your concerns. You'll be surprised to find out that EVERYONE experiences feelings of laziness and doubt while training for endurance events (yes, even your coach’s). Talking to someone about your fears will help you realize that you're not alone, and help you get mentally prepared for your event.

Find a Mantra

Picking a short phase that you play over and over in your head while running can help you stay focused and centered. It can be your inner motivation when you need it most. Finding a mantra isn't hard: It can pop into your head as you're listening to your iPod, chatting with training partners, or flipping through a running magazine. Pick one that fits your running style and personality, such as: “Keep the train on the track”, “Pick em up put em down”, "Easy does it" or "Harder, faster, stronger" or "Never give up".

Reward Yourself

Every now and then, treat yourself to some new running gear or a massage (this also helps with injury prevention) as a reward for your hard work. The treat will make you feel energized, and reinforce your commitment to your training.

Don't Think "All or Nothing"

If you don't have time to do an entire workout, don't take the "all or nothing" approach. If you're really short on time, go for a quick 2-mile run or get in 20 minutes of strength-training. You'll still get some benefits and you'll feel much better mentally for not skipping a workout entirely.

Remember the Health Benefits

One of your goals in training for any event may be to improve the way you look and feel. So make sure you periodically remind yourself of the health improvements you're making. Get your blood pressure tested, or step on the scale and check your weight. Think about how much more energy you have, and how you now have a healthy way to relieve stress.

Run with Buddies

It’s great to find someone to run with so that you can socialize while getting your run done. The miles pass quickly and you can motivate each other. I like to meet up with friends for a run and then brunch afterwards.

Cut Yourself Some Slack

Sometimes you get stuck at work, or you're really tired, or you need to deal with another life issue and you just don't have time to run. It's OK. Don't beat yourself up just because you don't stick to the exact schedule. Your body won't lose its muscle tone or fitness because you wait an extra 24 hours to run again. Accept that you will have bad days or missed days, and then get back on track.

Compete with Yourself

Don't get discouraged if people are faster than you. Instead, try to think about how much progress YOU have made so far. This quote sums it up best: "Running is the ultimate individual sport. It doesn't matter how fast or slow you are relative to anyone else. You set your own pace and you measure your own progress. You can't lose this race because you're not running against anyone else. You're only running against yourself, and as long as you are running, you are winning." --Amby Burfoot, Runner's World executive editor and winner of the 1968 Boston Marathon

Make Your Goals Prominent

Talking about your goals make them more real. Tell everyone you know that you're training for an event. Post your monthly training schedule at home and work, so you have constant reminders about your goals.

GTS March 22

2011-03-21T12:00:00.000-07:00

Who- TNT BK

What - GTS

When/Where- Bagcheck 6:40@ Jack Rabbit/ Workout 6:50@ the Tot Lot in Prospect Park

Weekend Wrap Up - nothing special, just some running and stuff, nothing exciting...HAH! We had a great showing a TNT support from the Team this weekend out on the course. Thank you so much for coming out and cheering your Teammates on. It was an incredible day with incredible athletes - the coaches couldn't be more proud. Seriously, we're all walking around like WE ran the race! But I'll let the actual participants share their race stories, they're much more interesting when they tell them.

Now, for the rest of us who still have events yet to come...

WORKOUT FOR TOMORROW NIGHT -

TEMPO RUN -

REVIEW THIS MAP

1 MILE WARM UP AS A GROUP TO CENTER DRIVE ON THE SOUTH SIDE OF THE PARK

3.43 MILE TEMPO

FROM CENTER DRIVE YOU WILL START YOUR TEMPO UP THE SOUTH HILL

PASSING BARTEL PRITCHARD SQUARE, 9TH STREET, THE TOT LOT AND GRAND ARMY PLAZA

DOWN THE NORTH HILL TO CENTER DRIVE

TURN RIGHT ON CENTER DRIVE TO CUT ACROSS THE PARK TO THE SOUTH HILL, UP THE SOUTH HILL

CONTINUE ON PARK DRIVE AND FINISH AT THE TOT LOT

What is Tempo Pace? Tempo pace is a pace at which you are running comfortably hard. It is going to be a little bit slower than your 5K pace, but you should be working the whole time.

I want everyone to use the warm up to get good and warmed up. You can also look up your tempo pace on McMillan Pace Calculator

Here's how I'd approach this - I'd find my tempo pace according to McMillan, and let's just say it's 8:00 - 8:15 that means I should be able to be around the 3.43 tempo portion of the course, I should complete it between 27 and 28 minutes.

If you're nursing an ache or a pain - talk to us. Listen to your body, if it says run easy, run easy.

QUESTIONS? Shoot us an e-mail.

TNT Weekend Workout #15

2011-03-18T12:04:00.000-07:00

Hello Team!!!

I hope that you all had a great week. NYC Halfers…..I know that you are so excited right now. The NYC Half is such an awesome hometown event and TNT has a STRONG presence in this event so get ready to have a GREAT race day on Sat! PARIS, VANCOUVER & NJ your day will be here soon enough!

Tomorrow we meet @8:30am @ the picnic tables inside the 9^th st entrance of Prospect PK. There will be bag watch.

NYC Halfers – 30 min run & stretch

NJ & Vancouver Halfers – 8-10 miles

NJ, Paris & Vancouver Marathon – 3:00 hrs

ROUTE – BKLYN & MANHATTAN BRIDGE RUN (9 MILES DO ADDITIONAL MILES IN PARK) http://www.mapmyrun.com/routes/view/29868936

Run down 9th St to Smith St

Right on Smith to Atlantic

Left on Atlantic 1 blk to Boerum

Right on Boerum

Take Boerum to the BKLYN Bridge

Exit Bridge & make a quick right onto Center St

Run down Center St & make a Right on Worth St

Run down Worth & make a left On Bowery to Canal

Right on Canal

Take Canal to Manhattan Bridge & run over bridge

Exit bridge on Jay st

Take Jay St and make a left onto Tillary st

Make a right onto Flatbush ave

Take Flatbush up to Prospect Pk & enter the Park @ grand Army Plz entrance

Run to 9^th st

This run is 9.1 miles. To see mile markers click on http://www.mapmyrun.com/routes/view/29868936 & look at NOTES tab.

****MAKE UP ADDITIONAL MILEAGE IN THE PARK****

COACH JIM’S NYC HALF RACE PLAN

NYC Half Race Plan:

Your approach needs to be simple and your goals need to be realistic and achievable. For the most part, your goals will be based on a previous race performance – 5K test, Cherry Tree 10 miler, 5 miler – you get the picture. Plug in your time from one of these races to the McMillan Pace Calculator to give you a predicted finish time for the event. If you have a choice, use the longest timed distance - for example if you have a 5K time and 10 mile time, plug in the 10 mile time, the predicted time will be a more accurate reflection of your abilities.

Most of you fall in to two camps -

1) I want to finish the race feeling GRRRRRREEEAT!

2) I have a time goal.

Camp 1 - approach this as you would a long run. Review the course. Prepare with what you're going to wear, all the nutrition and hydration you'll need to fuel through a fantastic Sunday in New York!

Camp 2 - Time goal....what's the plan, Stan?

To simplify your plan, we will divide your event into three parts:

1) The first 5 miles

2) The second 5 miles

3) The last 5K (miles 10 to 13.1)

The first 5 miles: Consider the first 5 miles as your warm-up. Your goals are to establish your pace, make sure you are not going out too fast and, most importantly, assess how your body, your legs, are feeling on this particular day. We will add a minimum of 10 seconds/mile to your estimated half marathon pace to keep everyone honest.

The second 5 miles: The race begins. This is where we decide on your specific marathon goal. Your focus is on consistent pacing, and our goal is half marathon pace.

The last 5K: The grand finale. This is where we run completely by feel. If we were smart during our warm up, paced consistently throughout part 2, paid attention to our nutrition as we practiced and learned throughout the season, miles 10 to the finish will be SLIGHTLY faster than our half marathon pace goal. Hard to believe, but trust me.

To help you better understand your approach I thought it would be best to provide you with a sample plan!!!

Half Marathon Goal- 2:00 (pace- 9:10/mile).

First 5 Miles: 9:20 pace (9:10- 9:30). To ensure consistent pacing we will use a +/- 10 second window, meaning, during the first 5 miles we will NOT be running faster than a 9:10. Since this is a warm up it is OK to run slower than a 9:30- crowds at the starting line, a much needed porta-potty stop, nerves, etc… If you find yourself running faster than a 9:10 what do you need to do, that's right, SLOW down!!!!! A few seconds gained during the warm up phase will cost you minutes at the end!!!

Second 5 mile: 9:10 pace (9:00-9:20). As I said before, this is where the race begins. This is where you need to make your first decision based on how you felt and paced during the first 5 miles. Do you feel great? Or do you feel so so? Do you focus on your estimated goal or do you continue with your pacing from the first 5 miles?

Since YOU will feel great you will now focus on your estimated pace. As above, that is a 9:10. Again, you will pace consistently using the infamous +/- 10 second window making sure you don't run faster than a 9:00, and no slower than a 9:20 The race continues-

The first 5K - to the "big" finish: 9:10 or under. There is NO holding back now. You will now run completely by feel. You will continue to be consistent with your pacing, perhaps increasing the pace gradually over the last few miles until you cross the finish line.

So why do we use a +/- 10 second window? Well, our goal is to ensure consistent pacing throughout your marathon. It is nearly impossible to hit the same pace/mile for 13.1 miles. If you can stay within 10 seconds of your goal pace you are doing great in my book.

If you have additional questions please ask Jim or I tomorrow.

If you have any logistics questions go to Jim’s Blog http://www.lovetheruninyou.com/

We are beyond PROUD of you guys. We can’t wait to see you out there on Sat!

Coach Jim - GTS March 13 - you have homework!

2011-03-14T19:44:00.000-07:00

WHO - The Fan-Tabulous Brooklyn TNT Runners!

WHAT - GROUP TRAINING SESSION - TUESDAY EDITION

WHEN/WHERE - 6:40 bag check @ Jack Rabbit/ 6:50 workout @ Tot Lot

NYC HALF POST PRACTICE PRE-RACE DINNER/MEETING AT TWO BOOTS PIZZERIA AFTER PRACTICE - ALL ARE WELCOME!

Great weekend of running! Really Saturday was a great day to be out. Saturday was a warm day - so remember if you were hot after thirty minutes, there is thankfully more of the same weather coming - just listen to this guy.

NYC Half Participants - Well, it's all over but the shoutin'! This week drink plenty of water, eat well balanced meals (leaning on carbs come Friday and Saturday), and get plenty of sleep. Attached is a handy, "What do I do before my race - Bucket List" Print this out, keep it with you, anytime you wonder what you need to do day, just pull it out of your pocket and read, "oh it's Wednesday, I should rest." We'll go over this tomorrow night at 2 Boots Pizzeria after practice.

NYCHALFbucketlist

Paris/NJ/Vancouver - if you've got any aches or pains, please speak up. Usually most of these will go a way with a few days of rest, but if something has been bothering you and getting worse, please talk to us. For most aches/pains ice is the best course of action - a bag of frozen peas makes a great ad hoc ice pack.

Let's get on to the WORKOUT>>>>>>;

NYC Half Participants - Warm up to 1 mile mark (that's just past the traffic light) and back to Tot Lot.

Workout - 400 meter repeats @ 75% effort with 400 meter at easy pace.

Paris/NJ/Vancouver - warm up to the 1.5 mile mark (that's near Bartel Pritchard Square exit)

Mile Time Trial - from 1.5 mile mark to the .5 mile mark

Recover from .5 mile mark to Garfield Place

Work Out - 400 Meter repeats at your McMillan Pace, with 1 minute active recovery

What is your McMillan Pace? Take a recent race time (the Mardi Gras Sitar/Wensley 5K Classic time will do), plug that into the McMillan Pace Calculator - located here:

McMillan Pace Calculator

Plug in your time for the 5K (or other timed distance run)

Under the Speed Workouts look up your split (time) for Long Distance Runners

For Example if you ran your 5K in 21:00, your goal for running these 400M repeats is to keep them each between 1:32 and 1:37. Can you go faster than that? You probably can but the goal of this workout is to maintain consistent splits - each repeat should be within a few seconds of each other.

See you tomorrow night!

Your "beaming with pride" Coaches

TNT WEEKEND WORKOUT #13

2011-03-04T14:11:00.000-08:00

Hello Team!!

I hope that you all enjoyed Bootcamp on Tuesday. Everyone looked great & kept smiling through it all. Well done!! You don't need a gym membership to strength train. You can go to the park & do 20 reps of step ups on the bench, dips on the bench, squats, lunges, burpees, push ups, sit ups, bicycle crunches, jumping jacks, high knees, Butt kicks, burpees, mountain climbers & planks...then repeat! All these exercises use your own body weight, you will get a kick ass workout & it won't cost you a penny. Add light weights or water bottles and add bicep curls or fly's to your squats & lunges.also dead lifts with weights are great to strengthen your glutes.

NYC Halfers you have to stop strength training 10 to 14 days prior to your race which is pretty darn soon.....so remember these great exercises when you get ready to work out again post Half marathon. Everyone else, make sure you follow the schedule and it calls for strength training so "JUST DO IT"

Now on to the weekend workout!

Saturday Workout 3/5/11 - We are meeting @ 8:30AM. Meet in Prospect Pk inside the 9th st entrance @ picnic tables.

There is bag watch

Time : 8:30AM

NYC Half Marathoners - 8-12 miles/or 3 hours whichever comes first

Vancouver & NJ Half Marathoners - 1:45 to 2:00 hours of running
That's 8-10 miles at a 12 minute pace

Marathoners - Beg - 2:45

Marathoners - Int & Adv - 3:00

Route

&amp;lt;br /&amp;gt; &amp;lt;a href="http://www.mapmyrun.com/routes/view/29070278"&amp;gt;Bay Ridge Greenway&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;br /&amp;gt; &amp;lt;a href="http://www.mapmyrun.com/routes/?location=New York, NY"&amp;gt;Find more Runs in New York, NY&amp;lt;/a&amp;gt;&amp;lt;br /&amp;gt;

We are heading to the bay Ridge Greenway! Please review the map so you know the turn around points.

8 mile turn around : 3rd Ave & Bay Ridge Ave

9 mile turn around - Bay Ridge Ave & Greenway

10 mile turn around - 76th st & Greenway

11 mile turn around - 83rd st & Greenway

12 mile turn around - Oliver St & Greenway

13 mile turn around - 98th st & Greenway

14 mile turn around - See map

15 mile turn around - See map

16 mile turn around - 16th ave & Greenway

17 mile turn around - Bay 19th St & Greenway

18 mile turn around - Bay parkway & Greenway

***Note what your turn around point is & be aware of time. NO ONE IS RUNNING MORE THAN THAN 3 HRS*****

BRING FLUIDS, NUTRITION (gels, sports beans etc) METRO CARD, CELL PHONE & CASH

Schedules for the Month

2011-03-01T19:28:00.000-08:00

NYCHALF-Weeks 15-17 NYC HALF

BrooklynHALFwks14-18 Weeks 14-17

BrooklynWks-14-18 Weeks 14-17

TNT WORKOUT #12

2011-02-25T05:07:00.000-08:00

*REMINDER*

Meet at the Picnic tables inside the 9th St entrance of Prospect Pk @ 8:30am

Bring you fluids. nutrition, cell phone & metro card

Hello Team!!!

You guys looked super strong on Tuesday night and I know that you are all fans of the caterpillar drill now. If you missed Tues night this week the caterpillar may make an appearance again (:

After an amazing performance last Sunday we figured that you deserve a "FLAT RUN" this weekend. If you are running the 4 mile race in the park you can add the additional mileage on the route below.

HALF MARATHON

Beginner: 10 MILE RUN

Intermediate: 10 MILE RUN

Advanced : 10 MILE RUN

MARATHON - TIMED RUN

Beginner: 2:30

Intermediate: 2:45

Advanced : 2:45

****THESE TIMED RUNS INCLUDE STOPLIGHTS ETC. IF YOU TAKE A 5-10 MIN BREAK THEN STOP THE WATCH OTHERWISE LET THE TIME RUN. THE COACH'S ARE LOOKING FOR YOU BASED ON YOUR EXPECTED START & FINISH TIME. WE DON'T WANT YOU ON YOUR FEET ANY LONGER THAN THE TIMES NOTED.*****

Here's a map of the route:

Map of the course : http://www.gmap-pedometer.com/?r=3441310

TURN AROUND POINTS:

6 miles - Ave. J

7 miles - Ave. M

8 miles - Ave. O

9 miles - Ave. S

10 miles - Ave. V

11 miles - Ave. Y

12 miles - Shore Parkway

13 miles - Boardwalk

14 miles - Boardwalk and 8th Street

15 miles - Boardwalk and 21st Street

(add additional miles in park if needed)

This is a flat run and its a great opportunity to work on your pacing and form. Practice your quick turnover of feet. Make sure your shoulders are low and relaxed. Really work on landing on your mid foot and rolling to your forefoot. No bending at your hips no matter how tired you may feel. Engage your abdominals so that your lower back is supported. Long runs are your dress rehearsal for race day so really work on fine tuning anything that needs it. Think of a mantra that you can say to check your form periodically. ex "Shoulders back, mid strike fine heading to the finishline" lollol Whatever works for you, be creative. Coach Christine from Manhattan wrote an article regarding Running Mantras.....check it out http://running.about.com/b/2009/05/21/do-you-have-a-running-mantra.htm

See you Sat!

TNT Weekend Prep for Race Part 2

2011-02-19T08:46:00.000-08:00

Hello Team!

Tomorrow's race will take you through 3 loops of Prospect Pk (woo hoo!!!). This run will be a real confidence booster because you are familiar with the park and run it weekly. Outlined below are a few strategies for the race. Whether you want to run it easy & just finish or race it , one of the approaches listed will apply.

If you are going for a time goal look at your McMillan Calculator # for a 10 mile race. You did your 5k test a few weeks ago so you may be a bit faster than the time noted. Review the "suggested finish time & pace" and see if that works for you. If you are racing the 10 miles this will help you.

You can also plug in your desired race time in this calculator http://www.runnersworld.com/cda/pacecalculator/1,7823,s6-238-277-398-0-0-0-0-0,00.html Remember that your pace will vary but this calculator can help you if you want to play around with a few anticipated Finish Times & Race Paces.

Remember the great HILL TECHNIQUE that you all have acquired over the past few weeks. Here are a few tips forRUNNING HILLS on race day:

1. Don't start thinking that you want to attack the hill. The key to running hills properly is to maintain your EVEN EFFORT (which translates into a slower pace on the uphill), so you don't waste energy and end up out of breath at the top of the hill (that's a common mistake among runners).

2. As you approach an UPHILL, make sure you have good running form. Your arms should be at a 90 degree angle and should be moving forward and back (rotating at the shoulder), not side to side

3. Your back should be straight and erect. Lean into the hill slightly from ankles.

4. Concentrate on swinging your arms lower and shorter. By keeping your arm swing lower and quicker, your legs will stay lower to the ground -- resulting in a short, quick stride.

5. As you CREST the top of the hill (last Tuesday's workout), you can begin your normal stride again. If you ran the hill properly, you'll be able pass runners who wasted too much energy on the hill.

6. The best way to run DOWNHILL is to lean forward slightly and take short, quick strides. Don't lean back and try to brake yourself. Try to keep your shoulders just slightly in front of you and your hips under you. Although it's tempting to overstride, avoid taking huge leaping steps to reduce the pounding on your legs....ESPECIALLY QUADS.

PACING STRATEGY

EVEN EFFORT APPROACH - NO TIME GOAL "JUST FINISH STRONG"

This type of pacing relies on effort level rather than actual chronological pace. With even effort pacing you try to maintain the same perceived effort level throughout the race. This type of pacing is more appropriate for beginning runners. Even effort pacing will result in slowing throughout the race due to the perceived effort level rising as you fatigue. This type of pacing will allow you to finish comfortably.

You want to start out conservatively & basically maintain your long run pace. If you feel that you can pick up the pace a bit after you finish the North hill the 3rd time you can! Go for it!

EVEN PACING

Using even pacing you would maintain roughly the same pace per mile throughout the race. This strategy is favored by many athletes and results in very good performances. The top runners in most races tend to run both the first half and the second half of the race in nearly equal times.

You can stay within +/-10 secs of your race pace.

EX: If your suggested pace is 9:00 per mile, you want to stay within 8:50 & 9:10.

Understand that you will be a bit slower on the North Hill but faster on the flat areas.

NEGATIVE SPLIT

Negative splits involve running the second half of your race faster than the first. The easier start will reserve strength and energy for a fast finish. This type of pacing can be very enjoyable because you will pass a lot of runners in the last half of the race.

You can stay within +/-10 secs of your race pace until you complete mile 6. Then slowly pick up the pace for the 2nd half to a pace that you can maintain to the finish. Try to increase 10 to 15 secs per mile until you get to a pace that you know you can maintain.

MIDDLE PUSH/STRONG FINISH - ADVANCED RUNNERS ONLY

Starting at a relaxed pace, pushing hard in the middle miles and try to hang on for a strong finish. This is a very popular strategy that consistently results in top performances. Using this method, the runner will start with a relaxed pace in the early miles. In the middle of the race, you will pick up the pace to just over race pace and try to maintain this pace through the middle and ending miles before accelerating to the finish . If you have the mental and physical strength to maintain that quality pace through to the finish, you will get very good results with this strategy.

This is an aggressive stratgedy recommended for Advanced Runners ONLY at this point as they have the experience to execute this.

Please contact us with questions or concerns.

If you feel that you are NOT up to 10 miles because you have fallen behind please advise.

If you have injuries that have recently popped up please let us know as running on injuries is NOT a good idea and can lead to further injury.

Remember you are meeting Amy & Christy @ 9:30am @ bagcheck on Center Drive.

After you finish your race please come back & cheer your teammates on.

Have an awesome race everyone & wear your TNT gear if you have it.

TNT Weekend Prep for Race Part 1

2011-02-17T23:45:00.000-08:00

Hello Team!!

I hope that you are enjoying this great running weather! Below please see all the logistics for the race on Sunday. I will send another email reviewing how to approach the race tomorrow evening.

THERE IS NO GROUP TRAINING SESSION THIS SAT. The CHERRY TREE 10 MILER in Prospect pk this Sunday 2/20 is your weekend workout.

Meet Coach Amy & Christy @ the baggage check on center drive @ 9:30am. The race starts Sunday @ 10am.

If you aren't registered but plan to run 10 miles in the park on Sun please be aware that the baggage check is for race participants ONLY so come ready to run.

Check on www.weather.com to see the temp for Sunday morning. It should be in the high 30's & mostly cloudy. Go to http://www.runnersworld.com/cda/whattowear/0,,s6-240-325-330-0-0-0-0-0,00.html to get an idea of how many layers you should wear. Dress as if the weather is 15 degrees warmer than it is that's how much you will warm up. You should feel a little chilly when you line up in your corral, if you don't you have too much clothes on. Make sure that your base layer is a dry fit or wicking fabrication.

Baggage Check:

Baggage check will be available at the finish line. Please leave your valuables at home. PPTC is not responsible for lost or stolen items.

Course:

Start is 200 yards south of Center Drive on the inner loop roadway. Enter the park at Bartel Pritchard Square (15th st) and walk south on the inner loop roadway. The finish is just inside Center Drive. Portosans located next to finish and inproximity to start. You are running 3 loops of prospect Pk

This race will be time using D-Tag timing and results will be posted on www.pptc.org

In Person Registration & Early Pickup:

Thursday Feb 17th 4-7 p.m. at JackRabbit Sports in Union Square Map (42 West 14th St (between 5th and 6th Aves).
Friday Feb 18th, 4-7 p.m. and Saturday, Feb. 19th, 3-6 p.m.at JackRabbit Sports, Park Slope Map (151 7th Avenue (between Carroll St. and Garfield Pl.).

Race Day Registration and Pickup: Bishop Ford Cafeteria, 19th Street and Prospect Park West - 8 a.m. to 9:30 a.m. To ensure runners will get to the start line for the 10 a.m. start, registration will close at 9:30 a.m. SHARP!

NUTRITION & HYDRATION

Don't eat anything new for breakfast; stick with what you have been eating before our group runs. Make sure that you eat 1-2 hrs prior to the race. Your breakfast choices at this point should be something high in carbohydrates and lower in fat, fiber and protein. Some good choices are a bagel with peanut butter and a banana; yogurt and toast; a banana and a cereal bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, fatty, or high-fiber foods, as they may cause gastrointestinal distress.

Starting today, hydrate well with water & add a sports drink or coconut water to your daily diet so that you intake electrolytes. Make sure that you are well hydrated prior to the race.

Stop at every fluid station. There are Fluid stations @ 2 locations on the course so you have 2 fluid stations every loop. Go to the end of the last table to avoid congestion. Take 2 cups if needed. Pick up the cup at the top using 2 fingers; pour a bit out so you can run with it without spilling it all over your face and clothing. If you feel that you want to run with your fuel belt you can do that also. the choice is totally up to you

Make sure that you take in your nutrition during your race. Fuel up after the 1st hour & every 40 to 45 mins after that. You may get hungry before 40 or 45 mins so bring extra fuel. Wear a watch so that you know when to eat.....VERY IMPORTANT. Chase gels with water to avoid sugar overload.

If you have any TNT gear please wear it on Sunday!

GTS Tuesday 2/15

2011-02-15T13:01:00.000-08:00

WHO - Brooklyn's Finest Runners
WHAT - Group Training Session - Cresting the Hill
WHERE - Bag Watch at Jack Rabbit/ Workout at Prospect Park
WHEN - 6:40 for bagwatch/6:50 for workout

I hope you all enjoyed your run in Central Park Saturday! You guys did great - for those of you running the NYC Half Marathon, that's pretty much half the race. Simple. Even on your easy run in the park you all dominated that course!

Tomorrow night, we'll continue our hill training. This time we'll be focusing on Cresting the Hill. We'll start mid way on the north hill and running up and over it to some point just past Grand Army Plaza.

Goal and description of the workout : Cresting The Hill
We’ll break the hill in two - the first part is uphill (of course) and the second part is downhill to flat(ish).
The goal is twofold:
1) to run up the hill at a constant hard effort without wasting energy
2) then once at the top of the hill maintain the effort

Approach - first we'll use our good form for running up the hill; low arm swing and short quick strides. As you crest the hill you'll open your stride by swinging your arms with a little more momentum and help from gravity.

A little known fact - most people ATTACK the hill, that is focus a lot of effort on getting up and over. That takes a lot of energy. A better approach is to maintain that effort up the hill, yes you're pace is going to slow a bit, but as you crest the hill and maintain the effort, you will increase pace enough to make up for time loss on the uphill.

Can't make it out tomorrow night and have to hit the "dreadmill?" Here's a treadmill sure to give you good workout:

Warm up for 10 to 15 minutes. Set the treadmill at 10 to 12 percent elevation, or the highest elevation available on your treadmill. Run for 1/10th of a mile at a strong but maintainable pace. You should run at a pace that you can maintain for the entire workout, not just one repetition. You should not feel exhausted after one or two repetitions. If you are excessively fatigued, slow down your pace. After running for 1/10th of a mile, decrease the elevation to 2 percent and decrease your speed to an easy pace for one minute of recovery. Then increase the elevation back to 12 percent for another 1/10th of a mile before decreasing again to 2 percent for one minute of recovery. Keep up this pattern of 1/10th of a mile at 12 percent elevation/ one minute at 2 percent elevation for 3 to 10 repetitions. For your first workout, stop at 3 repetitions. Gradually increase the number of repetitions as you progress through your training program.

Time/Distance	Pace	Elevation
10 Minutes	Easy - Warm Up	1%
1/10th Mile	Nearly full speed	10% - 12%
1 Minute	Easy Recovery Pace	2%
1/10th Mile	Nearly full speed	10% - 12%
1 Minute	Easy Recovery Pace	2%
1/10th Mile	Nearly full speed	10% - 12%
1 Minute	Easy Recovery Pace	2%
1/10th Mile	Nearly full speed	10% - 12%
1 Minute	Easy Recovery Pace	2%
1/10th Mile	Nearly full speed	10% - 12%
1 Minute	Easy Recovery Pace	1%

Injury Of The Week
Patellla Femoral Syndrome (PFS- general knee pain)
"My knees have been achy after running. They generally hurt if I run longer, if I walk downstairs or downhill and they even hurt while I'm sitting at work. What do I do?" Injury prevention is the best form of treatment. I CANNOT EMPHASIZE THE IMPORTANCE OF STRENGTH TRAINING ENOUGH.    PFS is typically a strengthening issue, with the focus being on your quadriceps (the front of your thighs). If you are having this problem I want you to implement a strengthening program into your weekly exercise routine immediately, and I do mean immediately. Here's your basic plan:

1) Everyday you should perform Straight Leg Raises, 3 sets x 10 reps on each leg. You can progress to 3 x 15 as tolerated. Ankle weights can also be added when appropriate.
2) The following exercises should be performed 2x/week   Do 2-3 sets x 15 reps of the following exercises:
              a) Squats (Leg Press can be used in you have a gym membership).
              b) Lunges (static or step back).
              c) Forward and lateral Step ups
3) Ice x 10 minutes post exercise to eliminate pain and swelling (the latter is not always obvious with this problem but it's there).
4) Make sure you are wearing the right shoe (talk to your coaches or to the guys at Jack Rabbit. Take advantage of these resources!!!).
For more information on this problem see the following link, http://www.finishlinept.com/pfs.html.

The Boogie-ingest Down Coach Crew

TNT WEEKEND WORKOUT #11

2011-02-10T14:11:00.001-08:00

Hello Team!!

Once again you guys looked amazing on Tuesday night. It's really a pleasure to watch you all get more confident with your running & seeing you own the hill is really awesome to see. Keep up the good work guys!

Now lets get ready to show the Manhattanites some BK love this Saturday. We are going to Manhattan to run in Central Pk.....WOO HOO! This is a great opportunity for everyone running the NYC Half to run the 1st half of the course.

Meeting place: Central Pk - the Columbus Circle entrance of the Pk .....in front of the concession stand that has tables, chairs & a dog water station. The entrance is where CP West & CP South(West 59th st) meet. You can't miss it. You will see a HUGE fountain & the concession stand is a few feet away @ the entrance. See the map http://www.gmap-pedometer.com/?r=4283227

Time : 9am Please be on time so that we can all get started together.

Transportation : Note that the #1 train is skipping 59th st going into Manhattan but is stopping @ 59th going back to Bklyn. Check the other trains for any service changes http://travel.mtanyct.info/serviceadvisory/ The C, B, D, R, N, Q all get you close to the Columbus Circle entrance.

Bag Watch- THERE IS NO BAG WATCH SATURDAY. Please arrive ready to run. The weather will be warmer so dress in layers.

What to bring: Metro card, Cell phone, Cash, Fluids, Nutrition for during run If you need to rehydrate there are vendors selling Gatorade & water along the course in the park.

MILEAGE - 1 loop around the park is 6.03 miles.

Map of Central Pk http://www.centralpark.com/usr/maps/CentralParkRunningMap.pdf

HALF MARATHONERS

ALL LEVELS: 7 MILES @ EZ LONG RUN PACE

MARATHONERS

BEGINNER : 2:00 HRS

INTERMEDIATE: 2:15 HRS

ADVANCED : 2:30 HRS

*PLEASE WEAR A WATCH & DO NOT GO OVER THE TIME LIMIT. EVERYONE IS RUNNING @ LONG RUN PACE FOR THE DURATION OF TIME SPECIFIED*

****REMINDER***REGISTER FOR THE CHERRY TREE 10 MILER IN PROSPECT PK ON SUN FEB 20TH http://pptcblog.blogspot.com/2011/01/2011-cherry-tree-ten-miler-and-3-person.html

Have a great day & we look forward to seeing you all this Sat. You are an awesome group & we are so proud to be your coach's.