SJ Tony

4-19-2012 5.5 mile run

2012-04-20T10:33:00.000-04:00

Lets start off with some splits:

The Farm Loop (4x) 6:18PM
5.5 miles in 1:02:09
846.09 calories
Playlist: Black Legend radio station on Pandora

MILE   TIME    AVG. PACE
1          10:30       10'30"/mi   (I knew I went out to fast)
2        21:51       11'21"/mi   (had to slow it down)
3    33:31 11'40"/mi   (slower ...)
4    45:14 11'43"/mi   (OK perfect!)
5          56:22       11'09"/mi   (bring it home strong)
.5    1:02:09

First run in 2 months, didn't know how I would feel, really thought that maybe I should have just done 3, but decided to just go for it.
Felt very good afterwards, spent and tired but good. I think it has a lotto do with the trail being sand and being very forgiving.
Now its just a matter of keeping this going, and seeing where it goes.

And at the end of it all, this is what I had to look at.... just seems to put everything into perspective.


Sunset over The Farm

The Farm's 1.31 mile sand trail

2012-04-19T13:18:00.000-04:00

Here is a satellite overview of the Tuckahoe Turf Farm (Hammonton, NJ) aka The Farm's 1.31m trail. If you choose to run on the turf, distance is in the 1.25 mile range.

Running....take 13248678

2012-04-19T12:04:00.002-04:00

If the definition of insanity is doing the same thing over and expecting a different result, then tonight will be another in the long line of insane moments. After weaks of walking at The Farm, I will now try to run around the 1.29 mile trail. Its essentially sand (hardpacked for the most part) or thick grass (that is being grown there... its a turf farm). Hoping to get a solid 5 miles in, nothing hard, but something to give me a baseline and to work from.

Stay tuned................

My new love....Trail Running

2010-09-20T14:29:00.000-04:00

Years ago, I did a lot of runs at a local reservoir (Manasquan Reservoir.) It was a very simple 5 mile loop around the reservoir and surrounding woods. The trail was crushed gravel, wide, and not to steep (it rolls a little but not much.) It was very enjoyable, and easy and given I was coming off of recovering from a very bad leg break, it made it the perfect place to get back into running.
Now fast forward a few years, and I discover that the local county park has a small 2.1 mile trail in it. I knew they had built a small .5 mile out and back one, I was trying to find it. Parking at the township soccer/baseball fields, I took off running around the perimeter on the grass. I saw there were some fire trails adjacent. Hmmm that could be fun, I left the parking lot and found a sand road used by off roaders. It was hard going on the sandy terrain, it was extra work. I couldn't figure out why I was having trouble holding a 9 min pace. After I found the trail I took it, went to where it met the road then back to park. As I decided to extend the run on the park grounds, I saw a trail head.
Hmmmm, I said, this could be fun. So I took off on the trail, it was single track, very curvy and not what I thought a trail to be. But it was fun. The trail snaked through the woods, came across the sandy road and then back into the woods. The terrain in the woods went through sections of sand, dirt, mud and golf sized rock areas (obviously put down to help with drainage.) It crossed the sandy road again and after going across I lost track of the trail blazes. So I just ran down the sandy road and started to loop around teh parks. It was OK, but I didn't like the fact I had a hard time maintaining the pace, and my legs and hips were killing me. I was like WTF! Some one line friends told me that running on trails can be a little harder pace wise and on the legs due to imbalances caused by the trails. A year later I returned back to this trail again with a new friend. We found (what we thought ) was where the trail continued (it wasn't) and we ran it a couple of times. Again still not crazy about it, but it was OK. On my lunch time runs, I discovered the town I worked in had some small trails cut through wooded areas. I enjoyed running through the wooded sections and not having to deal with traffic.
Then earlier this year, I went to Phoenix and ran on the desert trails (and up a mountain), I was hooked! I loved it, it was so hard and so much fun. Once again not having traffic to deal with was the deciding factor.
A month ago, I decided to go running back on the Freedom Fields Trail and had fun. It was hard, hot, but I really loved it. I returned back a couple of times and have found the actual trail route, although prefer my route better. I found a pair of trail shoes on sale, bought them and it was like the trails were calling me.
I had heard that another local county park had a very large trail in it, it was over 8 miles long and I had wanted to run it.
On a spur of the moment, I had some running stuff with me (but not my trail shoes) and decided to give it a go...boy was that an adventure. I was in for an A-HA moment, and I learned a couple of things along the way. That story will be separate blog post. But one thing is for sure, I really do love trail running, I still like the roads, but the quiet, peaceful nature of a trail just seems to be what I needed. It has definitely become a new love of mine. Hopefully she will not be a fickle mistress and break my heart (or some other part of me) she has already given me the itches (next post.

Short Video shot during ride yesterday at around mile 24

2009-05-26T13:42:00.002-04:00

Video I shot when I stopped at around Mile 24 of my 40 mile ride.

This is the Mullica River, across the rever is Sweetwater, NJ.

The day was absolutely beautiful, but hot and slightly humid.

The Tour of the Pig (or should I call it Ridding from the Devil)

2009-05-26T12:13:00.004-04:00

With the Tour de Cure approaching very quickly and only rides of 20 miles in, I knew I had to get a 30 mile ride in at least for mental reasons. As a former cyclist I know that once you get 30 miles in everything else becomes easier especially of riding with other riders as the draft will help you to the finish. So with the heat and humidity of the say at noon, I took off for my what I thought would be 30 mile ride. I was not prepared to say the least. Breakfast had been a bagel with peanut butter and an apple at 8:30, I had a banana before starting, and took two more with me for the ride. I grabbed some gels, but decided against it (bad idea). Hydration would come from two bottles of Gatorade (90% Gatorade, 10% water). I had adjusted my seat post up and right away I knew this knew fit was good. The legs felt very strong and my stroke felt fluid. the ride starts off with a slight hill up to Rt 9 then descends, I ad the wind at my back and the pace was steady at around 17mph. Then I realized, OH Crap I will have the wind and a climb to deal with for the last couple of miles. Could be trouble! But I was enjoying the ride, I got to listen to SteveRunner talk about his new puppy Indy, and it made for an enjoyable first couple of miles. Once I got through New Gretna and got onto 542, I knew this was uncharted territory, but I was excited. I immediately dropped into Tour de France mode. I was now an unknown domestique out on a lone breakaway. Once on 542 the road turns rural and winds it way through some great countryside. As I approached the Bridge, I knew this was now or never. I seized the moment kept the tempo up and rode. I knew I would be OK, but I am now through 3/4 of one bottle and one banana and its only about 8 miles. this is not good. As I rode along the Mullica River across from SweetWater I knew Batsto was just up the road. The road winds it way on the outskirts of Wharton State Park (where sightings of the Jersey Devil have been reported) I knew I had to try and outride the Devil, LOL. I almost called this ride the "Riding from the Devil".

Batsto Village is a 1700's era village where you can visit and see how "pig iron" was mined and processed from the river back during pre Revolutionary Days. Batsto holds a great 5k in August, and I have plans to run it this year. Thus the reason for todays ride. I thought Batsto was about 15 miles from home, turns out its almost 17.5 miles, so I decided to add another 3 on further till the turnaround. The next 3 miles were beautiful, but horrid. the road is pot holed and crappy. I felt like I was in Paris Roubaix with all the jostling. Hoping that I would not crap a wheel with all the ruts. Add to the fact the road narrows and there is no shoulder to speak of and road traffic was getting heavy. Once I got to 20 miles I quickly made the turn around. Once again I dealt with the crappy road. Once I got back to Batsto, I finished up the first water bottle and started on the second. I have to ration this one accordingly and I still have 17 miles to go. As I approach the scenic view around Sweetwater again, I kill the last banana, and take a break. I call in a update to the Extra Mile podcast. I also shoot a little 30 second video of the beautiful river front. I spend about 3 minutes are so and I am off again.

The next remaining miles would go very quickly even though my pace was a bit slower, I now had wind to contend with. The heat is also starting to make a difference, but I know I am almost home. I hammer as I approach the Bridge, make the hard right turn and I am now in the single digits till the ride finishes. Once I get into New Gretna, I can feel a renewed strength but I am starting to get feel the early onset of hydration. I decide to kill the rest of the bottle at 4.5 miles to go, so I at least have something for the last 5k. As I get to 5K, I now picture mentally the finish. The road starts to climb and I know I have about a mile of a slow climb. As I make the right on to Mathistown, I know I am home free, I crest the climb recover on the very short decline and start the little last incline. I jump out of the saddle power up this small hill and let out a resounding scream knowing the last 1.5 miles will be a rolling down. I slow it down and try to spin it into the end.

When it was all said and done, it was a 40.30 mile ride with a moving time of 2:27:12 at a pace of 16.4mph. My heart rate was 157. The wind speed on the way out was 13 mph coming in from the East, so I had my work cut out for me on the return portion.

Here is what my speed looked like for the ride

I now know that next weeks 62 mile ride should be know problem, as long as I address my hydration and nutrition needs, but given that the Tour de Cure will have aid stations to refill up my bottles and tummy, I am not too worried. As long as its not very windy or real crappy weather I think my goal of riding it under 4 hours and 15 minutes should not be a problem. I think I have to make one more adjustment to my bar stem, to raise it slightly and it should help to further fix my fit issues, as well as allow me to use my Scott Clip on aero bars.
I can assure you my ride report for next week will be interesting. LOL

Spring Lake 5

2009-05-26T11:14:00.002-04:00

When Memorial Day weekend rolls around that means that its the Spring Lake 5 Mile. This Saturday before Memorial Day tradition in Spring Lake (aka The Irish Riviera) is a Jersey Shore tradition that marks the start of the Summer racing season at the shore. This race is old, and it is fast, it is also one big party event. This race usually sells out in two weeks when it opens for entries in February, as whole families, and I mean whole families (or clans if you like) sign up for it. So come race day, it's just you, Mary Grace, Mary Katherine, Mary Alice, Patrick, Joseph and a whole horde of those who roots hail from the Emerald Isle, the ancient Celts would have been proud. On race day, its about 8000 runners, walkers, and partiers lining up. if you want a PR on this fast flat course, be within 10-15 feet of the start otherwise you will be weaving.

Last year me and the wife walked this, my wife was nervous, but she soon relaxed as she saw that most were here for the good times. This year she walked it with her friend, she was looking to "PR" over her time from last year. My goal when I signed up was to go sub 45 minute with a "stretch" goal of sub 40. Going sub 40 was very distant for me, as my conditioning just wasn't there, but sub 45 was. I discarded that plan when the Dr sent me in for surgery. Usually this can just destroy me mentally, but I made the best of it and decided that sub 50 would be just as worthwhile.

On race day we got there in time to pick up our packets, I pinned the numbers and the chips on the lady and walked back to the car, which was about a kilometer away from the start. I get to the car, get my singlet on, my chip on, get the Garmin ready and start to panic. everyone is moving very quickly to the start. I start a slow run, to the start, which by the way great way to warm up. Panic is a great way to loosen muscles. As I approach the start, they are telling everyone to hurry up, I see the "elites" doing there striders. Uh OH, this is not going to be good. I told the girls I would meet up with them for the start. As I weave my way through the crowd on the grass next to the street, the girls find me. They are relaxed, I am not.

After a beautiful rendition of the National Anthem, the gun goes off, we make our way to the start. as we get within 30 ft of the start my wife sends me off. I start the Garmin as I go across the timing mat and hit the wall.

NO, not that "wall", it was a wall of people walking, walking like they had all day! I start the weave, finding my spots like a North Jersey driver on the Garden State Parkway on a Summer weekend. As soon as a opening was created by some one moving, I slipped into it. After all Nature does abhor a vacuum. I also realize, it is hot, I am now drenched in sweat and its just over a 1/3 of a mile. Good Grief! Settle in and start looking for some more space to move into. At mile 1 I see that gun time is 13:xx its a full 3 minutes plus more then my Garmin time, I also notice my Garmin is off by about a 1/10 of a mile. This can't be right??? But oh yes it is, remember my weaving through the crowd, it added almost a tenth of a mile to my run. Not much, but it adds up.

The humidity was pretty annoying, and I was being stupid and not taking water, this could be dumb, but I am passing people and that feels good. At mile 1.5 I see Larry the Lighthouse up a little, I surge up to him, say hello and get the hell out of there. No way some guy wearing a lighthouse costume is going to beat me!! I love ya Larry but no way. I try and settle in and try to keep the pace for a sub 50. I just hope the heat doesn't catch up to me first. By the time I reached mile 4, I knew I was there, but I was now trying to keep my heart rate in check, it was climbing higher then I wanted, so I actually slowed my pace and hoped it wouldn't hurt my time.
Now I don't want to hear anyone bitching to me about this, but yes I wore my iPod, but we were given explicit instructions we had to remove them within 200 yards of finish or face DQ. So I was conscience of distance once I went through mile 4. Once I got to within a quarter mile of finish, I took the headphones off, checked the time ( I was close) and prepared for a kick if I had to. As I got within 200 yards, instinct took over, kick got started and I kicked it in. It felt good, it felt real good to go fast. Per the Garmin, during the kick my heart rate got up to 202; this is not cool. That is very high! got through finish and I watched my HR drop quickly, always a good sign I feel. Grabbed some water, a Gatorade, a couple of bananas, and a bagel and started the walk back to mile 4 to find the girls. I would walk the end of the race with them, which was probably a smart way to cool down the legs. At about 3.75 miles I find them, they are having fun, apparently throwing water at each other at the stops. My wife figures she is close to beating her time from last year so they start to get serious. Once they are within a quarter mile they decide to actually try and jog it in, and they do!

Turns out that based on chip time, she did 1:26:21 (17:17 pace). I had a net time of 49:47 (9:58 pace). I was happy very happy, my legs felt OK, a little sore, but OK.

Here are the splits:

Lap(#) Time(m:s) Distance(mi ) M Spd(mph) Avg HR(bpm) MAX HR (Cal)
1 10:15 1.00 7.6 168 174 168
2 9:48 1.00 7.8 179 184 169
3 9:56 1.00 8.3 184 187 169
4 9:44 1.00 8.5 187 189 168
5 9:31 1.00 7.8 192 198 167
6 0:29 0.7 9.8 199 202 10

As you can see the "extra" lap was because I actually ran extra distance in the first mile.

Plan is to run this next year and make a "honest"attempt at sub 38 minutes. I think it can be done, but I better line myself up front with all the greyhounds!

Todays lunch time run

2009-05-21T14:42:00.003-04:00

Today's run was like taking your Mom's friend daughter to the prom: a little uncomfortable, some fun, and then some unexpected fun!

In the end, on a very warm day, I got the run done in heat. I felt very uncomfortable, and was hoping for water at about 2.5 miles. I just needed to get the run done! And then I realized, I am trying to concentrate so much on heart rate, that its making the runs almost go crappy. I need to go back to running on feel.

Running in the sports complex also makes me realize that while trail running can be hard, it can be lots of fun. So I gots to thinking and I know come summer time, I will have to goto Wells Mills at least once every two weeks for a nice trail run. I also need to take advantage of Freedom Fields and the soccer complex fire roads. I really enjoyed my 10 mile run in there a few years ago. Have to put getting a pair of real trail running shoes on my to do list.

The run was 5 miles in about 57 minutes and so, I think its something like a 11:24 pace ( I think). Avg heart rate was a very high 167.I have found that when I run early morning or late night my heart rate tends to be lower, don't know why???

Like I said, it wasn't all that of a run, but it was a run and I did learn a few things, so it was worthwhile.

Last nights Rave Ride

2009-05-20T15:00:00.002-04:00

OK it wasn't so rave, but it was pretty cool. Temps were perfect, traffic was pretty light and I got to have some fun. Took the Poor Man's Parkway with runs parallel with the Garden State Parkway for a few miles. Really noticed that it gradually climbs and drops and climbs, not anything crazy but enough to make you notice that you have to work a little.

Got to go up "Frog Pond" and its almost mile long climb. But instead of doing the Radio Rd, return I decided to proceed on RT 9 and its not easy, but not hard climb. Just enough to make you break a sweat. Although while waiting at the light after Frog Pond, I actually contemplated making a right heading fro Parkertown and climbing Frog Pond one more time. I didn't and now I am a little pissed that I didn't. Oh well next time.

Total ride time was 1:21.59 for 21.18 miles and a moving speed of 15.5MPH (max speed was 24.3 MPH). I'm happy with that given the constant rolling conditions. Average heart rate of 161, with a high of 185 BPM.

Given I have about 10 days till the Tour de Cure, I need to get a 30 mile and at least a 40 or at best a 2 hour and 3 hour ride in. With the Memorial Day weekend coming up I am pretty sure I will be able to get both rides in over the weekend. Plan will be for both rides to be out to Batsto. Which generally is not to technical, can be pretty quiet and beautiful. Plus there are places I can stop at should run into problem. Very excited as I am getting more and more confident with my bike handling skills.

I really do now believe, that while the ride wont be easy, it wont be hard either. As long as I am properly fueled and hydrated I will be OK. I still have the issue of seat post to deal with, but no big deal on that. My legs felt pretty good afterward last night and they were generally not to bad this morning. I will just have to try to try and ride within my means and try to keep to my 15MPH goal.

I will keep you updated.

Thanks a lot Steve Runner (jus' kiddin') and Welcome!

2009-05-13T14:18:00.003-04:00

On Phedippidations 186, Steve stated that he was going to introduce the World to the members of Team Point Two. Guess who the first member he introduced was? Yeah, Thanks Steve!

Hi, Everyone!

Just wish I knew so I could tidy things around sjtony.blogspot.com . Its kind of like having guests come over and there is laundry waiting to be folded on the couches, dirty dishes in the sink. You know!

Ah ya don't????

Well disregard my last comment about tidying up. LOL

So to those making there first visit to my virtual on line home, WELCOME!

Come on in, make yourself comfortable. Please excuse the clutter and mess. Try to enjoy my eclectic style and intricacies and do stay a while. Please let me know how you like it. I will try to post some future stories on me, and my history (both run and non run related.)

So, Welcome!

Todays lunch time run

2009-05-13T14:04:00.002-04:00

Meh........

That was todays run, I had to get creative with course, thanks to teh school kids doing there 50yd dash, kids and teacher reading on the grass, and just kids in general playing. People in this area (Brick, NJ) are notorious for thinking everyone is a child molester or abductor, so I did my best to stay away from the tykes. So it became a NASCAR type run, lots of little loops. Unfortunately that meant that at one point I ran by the "house of the dog". Its a large peice of property where I think the guy was not to crazy about having a park and sports complex behind his "estate" so there is a large German Shepard that patrols it. He normally is not a happy fellow. But I also discovered that the "fence" seperating the path from Cujo is nothing more then overglorified chickenwire. I will not be running through there anymore.

Not going to list stats, but for me it was fairly fast, it was kind of hot, had to walk for about 40 seconds to get heart rate back under control but to no avail. Oh whatever! Otherwise I felt pretty good.
Oh Well whatch' going to do!

In about 2 hours I will be on The Runner's Roundtable with all my other team members on Team Point 2 (4PM EST, 5/12/2009 www.runnersroundtable.com)
If you tune in, thank you for tuning in, if not catch it on the podcast (but the book is better LOL)

Today's Run (and Ride!)

2009-05-07T21:50:00.002-04:00

I am going to try to make this short (or at least try!)

With a break in the rain that has been deluging New Jersey, I went out for a lunch time run.
Upon leaving I discovered two things: it was very warm, and somewhat humid. Great!
Run was somewhat uneventful, I ran my regular "lap" course around the Sports Complex and schools behind my office.
Could never really keep my pace or heart rate in check, so I did the best I could. Even though I was working very hard, I felt OK, and at one point actually took a 45 second walk break to get my heart rate down (or at least get it out of the 180 range!)

Here are the numbers:

Distance: 6 miles (11:02; 11:05; 10:51; 11;40; 11:35; 11:27)
Time: 1:07:52
Pace: 11:18 mpm
Calories: 1015 cal
AVG HR 174
max speed 7:25 mpm
max HR 187 (somewhere around mile 5.25)

Yeah nothing outstanding, but I am OK with it.

I actually toyed with the idea of maybe a very light and slow 3 mile run once I got home. Instead I decided to go for a ride (I do have the Tour de Cure in 3 weeks ya know, riding 62 miles isn't easy!)
So got home, and went off for a hour long ride.
Weather was great, and I felt pretty good.

I did realize a couple of things though:

my bike is not fitted right
even though I live at the shore, there are a lot of little rolls around here
I have a very active imagination

I did notice my speed was all over the place, and apparently my heart rate was pretty high the whole ride. Oh well. I do have to get my bike fitted, I was getting cramps in my feet and I know I am not getting full extension in my legs as my seat post is small and I could use a longer one.

The roads around town are pretty beat up, and there were a lot of puddles all over the place. I guess this is close to Belgium in early Spring as I will ever get. LOL

I missed a couple of turn offs and found myself back tracking a bout twice.

My favorite part of this ride was at around mile 12 to 13. Its a long hill that runs next to my daughter's school. The hill looks daunting but its not. I have run it on a couple of long runs, and its always a nice fun part of the course. As I made the left on to it, I went into imagination mode. Check this out:

Being that I was wearing a Team Discovery kit (the Contador Tour de France model) as soon as I made the turn and the climb started, I came out of the seat, looked back and took on the identity of my fellow countrymen, Jose "Ace" Acevedo. I would lead the the climb as the humble and noble domestique for my lord Armstrong. I kept the pace pretty hard even as the climb got a little tougher. Alternating coming out of the saddle and riding seated. I imagined this was a day in the Alps, pulling and setting a high tempo in order to destroy the other riders behind me. LOL. Yeah as soon as I got to the top I realized I would have one more "hill" to get over till I got home. Apparently it was this hill that got me at my max heart rate for the ride.

It was getting late and darkness was settling in, I just wanted to get home at this point. But I still had the one last "hill" which ironically goes past the town church. Its a little tricky in that it climbs flattens, and then climbs again. But it's one of those climbs that you can just keep a good tempo and it goes pretty quick. I was trying to go as fast as possible to get home. So I just tried to hammer it.

Overall it was a decent ride. My legs feel a little beat up though.

Here are the numbers on the ride:

Moving Time (h:m:s) 1:12:31 3:50 pace
Distance (mi 18.89
Moving Speed (mph)15.6 avg. 24.3 max.
Elevation Gain (ft)+461 / -461
Avg. Heart Rate 173 bpm Max Heart Rate 190 bpm
Calories: 1324

So after going a week and a half without nothing, I think I put in two solid workouts today.
My plan is to put up 5 miles tomorrow, hopefully very very slow, LOL.

Stay tuned the ride is getting started and it may get bumpy ;-)

Apologies on the last week and a half

2009-05-07T21:45:00.002-04:00

I really have no easy way of saying this but, "I am sorry"

The last week and a half have been rough for me. Thanks to my "other" life, I had no time nor desire to even think about running. My life was more complicated then I could have imagined. This always seem to be my downfall, when it comes to training consistently. If I have no training plan I seem to wander. The idea of junk miles didn't even enter my mind. Sometimes junk miles can be the difference between talking yourself into a run or not. This is not an excuse, but unfortunately it's all I have. I am sorry for letting everyone down. I hope I am back on track.
I have some great things coming up and I am anticipating doing something very special (at least to me.)

I hope everyone can forgive me.

I have a warning for everyone reading my posts

2009-04-23T21:04:00.002-04:00

I tend to write a lot, with references that many people may not be aware of. Not to mention, that I can turn a race report on 1 mile into a 1000 word essay. My grammar leaves a lot to be desired. And I try to be funny and quippy (is that even a word?)
SO hopefully you will not mind and enjoy it :-)

Tonights Run

2009-04-23T20:29:00.003-04:00

Run Gone Wild II!

My runs are not exciting, I am pretty vanilla when it comes to them. But lately I feel that someone has turned up the intensity meter. This run was meant to be easy. From the start we had technical issues. Garmin didn't want to connect (it took about 6 minutes to locate satellites) then the HR monitor was all over the place, and I mean all over the place it was showing in the 180s right from the get go. After about 2/3 of a mile it finally settled down and it showed I was in the 140s. I say Hell Yeah!! Then at about 1 mile I was in the 150s and this run was now getting wild, like a college girl at Mardi Gras. This run was showing signs of being out of control.

Ah, Houston we have a problem. The alert lights are flashing!!! Pit stop is needed, good thing I am running next to woods! I can wait..no I can't...yes I can!, NO YOU CAN'T. So by Mile 1.5 I have to duck into woods. Check for ticks, check! and we are off again.

And once again the heart rate is low again. Yes, but wait I am going uphill, HR climbing as I do. NO!! Why dose this always happen!! Settle down, and I try to get the pace down, I almost succeed. Oh well, lets just get through this the best I can.

Mile 2, gone, mile 3 uneventful and then it happened. The Run took over, as I come down off the hill, I feel myself accelerating, HR is climbing, and this run is begging for beads! The sweat is pounding. I feel great and then it happened.

What is IT? It is the iPod Devil took over. A brief side note is now needed. My iPod music is all over the place, I mean all over. I have everything from classic, to metal, to hit hop, to club to whatever. When the iPod Devil strikes, its usually at the wrong place with the wrong tune (thing high tempo at the end of a long run as you are going uphill...you get it)Tonight would be no different.

What could possibly have come on? Oh my dear friends, it was sinister. It was nothing else then:

Non Nobis Domini by Patrick Doyle from the movie Henry V

Yes, a choir singing into my ear. But it was not slowing my pace, instead it was causing Me to pick up my pace. Now I want you picture this, as I run southbound, to my right across the meadow the sun is going down, so there is nothing but the orange hue of a setting sun, add to this heavenly music in my years, as light breeze nipping at my face, and my little 4.5 mile run becomes 4.75 and finally a full 5 miles. It was awesome. This nice girl of a run had turned into a wild party girl (please try to read this in the voice of Bruno Tonioli, the Judge on Dancing With The Stars)Keeping to designated heart rate or pace, gone! Trying to keep control of the run instead of it controlling me, guilty as charged!

Oh well, there will be other runs. I feel great, so something right is going on.

OK here are the numbers for today's run:

Distance: 5 miles
Time: 55:46
Pace: 11:07 mpm
Calories: 834 cal
AVG HR 161
max speed 6:45 mpm
max HR 183(somewhere around mile 5)

My First Marathon Race Report, The 2006 New Jersey Marathon

2009-04-23T13:53:00.006-04:00

This is my race report from the 2006 New Jersey Marathon, as it appeared on Runner's World Online Marathon Forum:

It makes for some interesting reading:

It was the best of times.....

On Friday I went and picked up my number and chip. I got there at 3 and they were still setting up. I picked up my bib and the T-shirt ( My large looked like a medium???) Walked around the expo, and bought some NipGuards based solely on Beast's recommendation. After one use, I can say they are great and I am now a believer in them. Headed home and tried to relax.
The weekend was going to be hectic for me. My daughter's communion was on Saturday ( I asked Father Gene to bless me for a good race, he obliged), so the reception afterwards became my carb loading party.I drank lots of water through out the day, tried not to do anything to strenuous.
Me and the wife decided, that it was probably best that I go alone. Her sister had bailed on her, and she was feeling uncomfortable about being there without anyone she knew. I thought it was no big deal (this would be a bad mistake on my part).

Sunday I couldn't sleep so I got up, and got ready. I was out of the house by about 5:35, and low and behold within 5 minutes a black cat crosses in front of me on one of the streets ( is this an omen???)

Got to Eatontown on race day, and Rt 36 was packed with cars, all of them runners it seemed. I got to President's Park, it was around 6:45 and I could see the half marathoners walking towards the start. I grab my bag and start walking towards the hotel. I wait around waiting to see the start of the half, call my wife, and then check my bag in. I start walking around I have a gel and some water, and I try to find the only face I know, Mother Glo. I finally find her at the Start, along with Shannon and Gloria's friend Emma ( Ladies, it was a pleasure to meet you) I head up to the 4:00 pace group and wait the start.

8:05AM, were off, I settle in, and I start to have fun. The pace feels great. I am enjoying this, but I think to myself, I have to do this for 26 more miles????Goal one was to finish,Goal two was to break 4 hours. I wanted to average 9:10 for the first half (2 hours) and then run 1:59 for the second half (or try and and run the last 6 miles at about 8:40-8:45

Here are the splits for the 1st half:

Mile 1 9:04 I start running next to TNT girl from Pittsburgh named Barbie. She is running an even pace, and we start talking.
Mile 2 8:46
Mile 3 9:13
Mile 4/5 18:01 (avg 9:00) I am now completely my gel schedule, and for that matter I think I made a critical mistake, I am grabbing Gatorade and diluting it with water
Mile 6/7 18:24 (avg 9:12)
Mile 8/9/10 27:28 (avg 9:09) My ankle is starting to get a little "sore" at around mile 8.5
Mile 11 9:03 I think my ankle is starting to become a issue
Mile 12 9:13 My left hamstring is trying to adapt to my ankle, this is not good
Mile 13.1 10:59 Lin Mark timing has me through in 2:00.40, with a 9:13 average

Being off my gel schedule, I should have been drinking the Gatorade instead of diluting it. This I feel was critical mistake 1.

I am right on pace, I feel good, and I know that a 2 hour second loop is possible. I would wait for Ocean Ave (Mile 23) to see where I am out and try to go negative. I am now running with a girl named Sharon, whose husband is trying to BQ.

It was the worst of times.....

After the first loop, I kept thinking wow this course is so easy, Its not too bad. I can deal with the ankle. Should be ok.

Here are the splits:

Mile 14/15 19:16 ( 9:38 avg) trying to take in as much water as possible
Mile 16 10:21 uh oh Houston we have a problem, I am getting tired, sort of how I felt like last summer. But hey 10 more miles or 2 X 5 mile runs. I can do this
Mile 17/18/19 32:34 (10:11 avg) pulled it a little together, a 4:10 finish is not bad. At the next water stop (around mile 17.5), I plan on drinking as much as possible, I tell Sharon, to go on. I will catch up to her. She waves back her thanks for helping her up to this point.
Mile 20 11:51 I didn't hit the wall it fell on me!! I am now walking/running I figure that if I keep this up I should be ok
Mile 21 11:41 ok not bad, I am not liking it, but I can gut this out
Mile 22 11:55 I am now fast walking, but my left hammy is acting very weird. Plus my right calf is not exactly all pumped up either
Mile 23 12:12 about 50 yards before the marker, MY hammy tightens up real bad, I start to walk.

Mile 24 15:47 I am walking and trying to run, but my gait is so weird and every step feels like my hamstring and calf are going to pop, I believe I am now dehydrated. But I have two more miles I can do this.
Mile 25 12:37 Ok the running walking method is working, split is not to bad. And besides the finish is close I am now next the board walk.

Warning: The next passage is not for the squeamish at heart, it is ugly, read at your own discretion

I go no more than 50 meters past the mile marker, and my right calf seizes. I see what looks like a golf ball sized indentation in it. I want to just sit and take pressure of of it. As I try to sit on the Boardwalk, my left Hamstring starts its thing, I fall on my butt to the Boardwalk. OUCH THIS FREAKING HURTS. I can't quit now I am so close. I try and let it works it way out. I try and get up, it tightens up. I am now having visions of crawling to the finish. things feel a little normal, I get up, and start to walk, As I am walking its feeling better. I am now passing people with my "race-walk", But I back off as soon as it feels weird again
Mile 26 15:19 ok not bad I am now on the Boardwalk, and the crowd is getting me to the finish. .2 2:47 this split can't be right when you consider that I walked and then was determined to run across the finishing mat

Second half is in 2:37.12 with a 12 minute average. I finish in 4:38.54 (gun time) chip time was 4:37.52 for a 10:37 average.I thought after the first loop that would be easy, little did I know that this black widow by the sea was about to tangle me in her web. And that she did.

I am amazed that I finished at all. As I enter the chute I am trying to find SpinGoddess, considering, I am tired, hurting and have no clue what she looks like. I am approached by some young girl who offers to remove the chip, I say yes. I am handed my FIRST FINISHING medal and my finishers hat. I feel like I don't deserve it because of how I finished ( my emotions would boil over soon.) it hurts to walk, I grab some water, and I figured based on my finishing time, I should see Glo pretty soon, I want to wait and be there as she PRs, after 10 minutes, my legs are hurting and I am feeling a little weird. I think I wanted to go inside. the walk to the hotel is hard. I get my bag, go to the bathroom, grab my phone and call my wife. I am now missing her not being here. I am thinking about my hour plus drive home. She answers on the other side and says "did you finish" I start to ball, I don't know if its from the emotion of finishing this goal of mine, or from the pain. She wants to know if I ma ok, I tell her yes, but that my legs hurt. she wishes she could be there for me and she states I will never run another one without her there. I get a hold of myself and make my way inside to eat something. I have some chili, and cornbread and then when I try and get up, I almost fall backwards. God this sucks!! I make my way to the massage room and wait for almost for two hours till my turn. I keep looking for Glo on the results list I still don't see her.

After the massage which helped, I started the long walk to my car It is 3:30 by the time I leave the parking lot and start to head home. Thankfully traffic was flowing. I got home had some dinner as I am eating my next door neighbor comes over and congratulates me. It is now that it all hits me. Finishing a marathon, no matter how bad you do, is a huge deal. You have to be proud of that fact. It is not an easy feat, no matter how non chalant anyone tries and makes it seem.

Long Branch must be a cursed city for me, My first half a marathon ended here and the run sucked. I gave up running not to for from there at Monmouth University. back in 2000 as I started to train for the 2001 addition, and the day before the 2000 race I broke my leg in 6 different pieces, effectively putting an end to my attempt to run 2001. And after yesterday. I am starting to think a blessing couldn't even help me. Geeze even President Garfield had a bad time here.

I want to extend this already ridiculous length report and thank some people:
My wife, and kids for being there for me. Now if I leave some one out please forgive me, but Glo, Stace, jVal, Allison, Bruce, Aubrey, Xtaper, waterdogg, TP, and anybody who answered and offered up advice to me when I asked some stupid questions.

Will I run this race next year? Don't know yet I may just do the Ocean Drive. But at this point I will rest for the week ( I leave for Cali on Thursday) and I will probably get a 3 mile run in next Monday. And then I will start to get ready for Philly in November.

(for the record I started to train for Philly but gave up on it after a month)

Last night's run

2009-04-23T13:09:00.005-04:00

When Good (intentioned) Runs go Bad (but even become better fun)......

I had about an hour to get a run in, as the weather report was calling for some storms. I decided to try and get 4 easy miles in. Sounds good enough, right???? Yeah, sounds good in theory till you start off, and the music coming out of the iPod starts pounding away, then it became, "well lets just try to hold an easy feeling pace" which was followed by "lets try to keep the HR under 160" and transformed into "lets run by feel." For the record, I don't do the "run by feel" thing well, I never had, never will. I have tried and tried again. Last night was no exception. Besides being overdressed, sweating like I was in a sauna, I was a mess. I felt great, but I knew I was going a little hard. My heart rate didn't lie and it showed that I was pushing. Pushing is relative and given the junk miles of the past, this might have as well been a tempo run.

OK, lets take a look at the numbers:

Distance: 4.50 miles (10:54; 10:49; 10:19; 10:28; 5:11[.5 @10:22])
Time: 47:41
Pace: 10:34mpm
Calories: 764 cal
AVG HR 165
max speed 8:24mpm
max HR 178 (somewhere around mile 2.5)

OK, based upon Tuesday's run, my HR is 4 less the pace is about 45 seconds per mile faster. But based strictly on how I felt, it was great. It felt like I could have run at it for another mile. I was actually trying to hold back and go slower. I walked for almost a quarter mile, and the legs felt OK. This morning they felt a little sore, but not much. Test will be tonight, I can't wait to see how my legs recovered.

I really do feel that for most runs, you really need to have a plan and stick to it. I also believe that there is nothing wrong with slow miles. But that being said, years ago, training runs were like races it seemed, my coach always felt that the best way to get into shape very quickly was to race. He said racing got your body to remember what it used to do (whatever that means?) I do think that just based on specificity (is that even spelled correctly) if you go slow most of the time, you will go slow. But go fast in training and your body now knows what it feels like. I could be wrong but thats what I think.

Let me know what you think.

Todays lunch time run

2009-04-21T14:09:00.004-04:00

I went out for a 5 mile run at lunch, and I can't wait to see the numbers breakdown, because I was all over the place. But it was a run and I did notice that I was able to settle down and feel comfortable. I see some fast improvements in the next month and then the infamous plateau.

The weather was nice, at the turn around I started to hear some rumblings, looked up and then all of sudden clouds!!! Dark clouds.

Checkout this pic from when I got back

Toady's Run

Distance: 5 miles (11:13; 11:26; 11:21; 11:27; 11:01)
Time: 56:27
Pace: 11:18 mpm
Calories: 851 cal
AVG HR 169
max speed 6:50 mpm ( I sprinted across the street to avoid a changing light)
max HR 185

I really do have to say that Ocean County, NJ really could be a runner's paradise! There is enough of everything to make training lots of fun! We have some hills, flat roads, trails, parks, woods, long abandoned roads with derelicts. Yeah its kind of like that Pearl Izumi ad . Just kidding! We really don't have hills, just speed bumps. LOL

Last night's run

2009-04-16T11:55:00.004-04:00

So the rain managed to subside, wife took kids to the movies, and I decided to go for a run.
It was about 7:30, it was getting dark very quickly, the clouds didn't help the situation either. I didn't take my headlamp and that was just stupid on my part, because Mathistown, was very dark and scary. I swear the Jersey Devil is roaming in the woods. LOL I also need to remember to take some pictures, I want everyone to experience the ambiance. LOL x 2

So I also tried to finally get a podcast down, this was like my 4th time. I had just received my Griffin iTalk and I attached an external microphone to it. I set the iPod at high quality recording ( I had 102 MB free) and set off. I rambled and rambled, a car full of girls tried to scare me by screaming like banshees as they flashed by. I had planned on trying to go slow and once I started talking, I got very slow, like ridiculously slow. Finally after deciding I had rambled enough. I went to stop the recording and it had been stopped for quite a while, turns out at high quality, you use quite a lot of memory space. Oh well, live and learn! I listened to what was recorded and it was horrible, I had cracks and pops it was windy. I think based upon where I had it, it was bouncing too much, plus I remember reading someplace to put some foam around the mic helps to suppress some of the background noise, crackles and pops (?). So I think I found a work around for that by putting a foam ear pad from a ear bud over the mic, can't wait to try that. I will keep you informed. Hopefully I can finally put the podcast out there!

Well back to the running part, my pace was slowing, but heart rate stayed pretty good and I had no issues with breathing, Thats all good. By the time I finished I felt like I could have gone for another 2 miles, which means maybe I was going too slow. But this was essentially a shake down run to see how I was feeling, so I was cool with the very slow pace.

I did have an issue with my shoes. I went with my Saucony Omnis, mostly because of there mid sole height. I figured it would help through the puddles. It did, but at the cost of my knees feeling like crap when i finished, so I am barring them to everyday, non running use. They look good, but i never felt truly comfortable running in them.

So two weeks post surgery, I have to say that I feel very good. Plans are to go slow for a while, base train and then get on with the program. I feel good things are a coming this October. I feel very optimistic.

The latest......

2009-04-15T11:29:00.002-04:00

I had my visit with the surgeon yesterday and two weeks post-op, he is amazed by me.
According to him, given the condition of my gall bladder, he was amazed that I was not in constant pain.
The pathology report, had it at 10cm, diseased, infected and completely filled with stones. The biggest of the stones were about 1.5cm in diameter (think marble.)
He said given this plus my history of Type II that I should have been daily pain, instead of the mild discomfort I would be in every two weeks or so. This discomfort would usually last anywhere from an hour to two.
He just laughed, told me that I am recovering very nicely, I can resume normal activity (including "lite" running.)

Now if we can only clear these monsoons we are having so I can go out for a run and resume training for Team Point Two!

In Memory of the Hillsborough Disaster

2009-04-15T11:22:00.002-04:00

While I am a Manchester United supporter, today marks the 20th Anniversary of the Hillsborough Disaster in which 96 Liverpool supporters lost there lives.
This was a sad day for all of sport.

For more information, you can check go to the Wikipedia entry on it.

I now have my Tour de Cure page up!

2009-04-09T11:17:00.002-04:00

The public address is :

http://main.diabetes.org/goto/tonygravato

Please stop on by, and donate if you like.

Every little bit counts, and goes to eliminating this monster.

Whats new!!!

2009-04-08T17:00:00.003-04:00

More to come in the coming days but the last week has been adventurous for me.

About two weeks ago I came down with a terrible cold, that seemed to linger in my chest. This was after I started my morning runs, and it made it hard to do anything. So I tried to ride it out and just get to the point I could run and breathe at the same time. By the time that shoe was picked up, the other dropped and boy was that one a doozy!

Last Tuesday I had a follow up with a surgeon regarding having my gall bladder removed. I had some GB issues a few years ago, and as of late I was having some dull aches once every two weeks or so. The reason for those aches, was pretty scary. after having a ultrasound, MRI and some sort of nuclear imaging study (a something or other Hapato Bilasomething scan) I was told I had to see my Doctor immediately. The gall of it all, my gall bladder had to come out. I was hoping to have it pushed to Summer (mid-June), but no go, he wanted it removed sooner then later! So on April Fool's Day (a week ago at this time I was in post op recovery) I went in for surgery. Scheduled for 2PM I went in about 3:30PM. By 5 I was all fine. All fine if you think four holes in your abdomen is fine. I feel like Swiss cheese. According to the Doctor, my gall bladder was large, diseased and filled with stones! This was the reason he wanted it out!
A week later I feel fantastic, I still have the 4 holes in my abdomen and I feel about 99%. I am going to try and go for a short run on Sunday. Doctor said I should wait about two weeks, and Sunday seems close enough. I feel very strong, I have no pain or discomfort and can pretty well bend over, cough, and sneeze without anything hurting around the surgical site. I go back next week to have the stitches removed and have everything checked out.

The other news, an announcement was just made by John Ellis on the http://www.runnersroundtable.com/ regarding his Team Point Two. T.2, will be 7 runners (3 female, 4 male) who John will advise as they prepare to run there second marathon. I am happy to announce, that I made the cut and am part of the team. I will have a post tomorrow more in detail on my goals for this race, which will be the Atlantic City Marathon (on October 18, 2009)

John did an excellent job of getting SteveRunner down to within seconds of a sub 4 hour finish and I know with John's help I will get there as well. Even prior to John announcing the creation of this team, I had planned on asking him for help.

Announcement three is that I will be riding the 100KM(62 mile) NJ Shore Tour de Cure (Brielle, NJ) in late May. The Tour de Cure is a charity ride that benefits the American Diabetes Association. As a Type II diabetic, it is a cause dear and close to my heart. Now its all about getting prepared for it. The surgery did not help in my preparation, but hey when life gives you lemons and limes, you can always make some Sprite.

That's it for now, watch in the coming days as I sketch out more in detail about the Ride and Team Point Two.

Today's Run 03/25/2009

2009-03-25T14:08:00.003-04:00

This morning, I once again headed out for another early run. Out the door by 5:40 AM again. I am starting to like this whole lamp thing. Kept the intensity a little higher, for 5.5 miles my heart rate was 160 (4 more then yesterday.)

I hope that I may have finally found what will keep me going.

Today's Run 3/24/2009

2009-03-24T13:32:00.003-04:00

Today's Run was OUTSTANDING!!
After getting myself from the warm bed, I got ready and made my way out the house.

Oh yeah, it was 5:15 AM, out side temps were like 22-24 degrees (with windchill it was more like 15-16).

So after donning my new Garrity headlamp and looking like a running cyclops I went out for a nice 5.5 mile run. I kept a steady pace and as was plan, kept the heart rate around the mid 150s.

I figured it would be hard, but it wasn't, it was actually easy. The miles passed with no issues.

As a side note being the comic book geek that I am, I pretended to "zap" critters in the woods with my "light beam" LOL

I started the run listening to Adam 20, the Zen Runner and at the end of the show (#7) I heard my message to Adam played. Yeah!! It was pretty funny hearing myself, but sadly I wasn't the first caller and did not win the prize. Boo Hoo, Boo Hoo.