My Spring Goal Race

So I finally decided on my spring goal half marathon. I'll be running the Superhero Half Marathon in Morristown, NJ on May 19. I don't know about the race or the course but it met a lot of my requirements. The price tag was reasonable ($50), it's close to home (about a 35 - 40 minute drive), and last, but not least, there's race day pick-up. I completely forgot about this race until my friend Esther posted on her Facebook page that she signed up for it. My wife and I also happened to be watching The Avengers so there was definitely some influence from the movie.

Now that I have a race, I'll rely on Coach Jeff to put together my training plan. I'll be running the NYCRUNS Central Park 10 miler this Sunday to see where I am. I've been doing a lot of long tempo runs which I hope will result in a good race. I'd like to do at least 1 race in February, March, and April to get myself ready.

I'm sure I'll have a lot to write about this training cycle and other things that come my way. Stay tuned.....

Race Report: Fair Lawn Sunrise Rotary 1st Day 5k

Yesterday was the annual Fair Lawn Sunrise Rotary 1st Day 5k. I've run this race a bunch of times and my current 5k PR (21:57) was set on this course in 2010. I wasn't sure if I had a PR in me today but I wanted to see where I was compared to my last 5k on Thanksgiving. I've been doing a lot of long tempo work in preparation for some winter 10 milers and a spring half and am noticing that my speedy legs have been coming back.


The field seemed larger than in previous years so the start was a bit more crowded than I remembered but once it opened up I was able to put the pedal to the metal and push as hard as I could for 3.1 miles. I didn't have much of a finishing kick which surprised me because on most of my tempo runs I try to push the last 3 - 5 minutes of the run to simulate that finishing kick. I finished in 22:24 which is a 7:13 average pace but more importantly, more than 1 minute better than my Thanksgiving 5k. Clearly, the tempo work is paying off.

Since this was my first race as a masters (40 and older) runner, I was curious to see where I placed in my new age group (40 -45) and amongst all male masters runners in the field. Here are the results:

• I placed 11th in my group. The fastest time was 17:07 and the 10th fastest was 21:56.
• Amongst all male masters runners in the field, I placed 42nd out of 157. The fastest time was 16.37 which was run by a 49 year old. The 10th fastest time was 19:15 which was run by a 51 year old.

I'm very thankful to Fair Lawn Sunrise Rotary and the volunteers for making this race happen. It's a great way to kick off 2013.

Lo and Behold! A picture of me (#453) made it into today's local paper. My race pictures are usually pretty bad, this one is pretty good.

Race Report: Dick Meighan Memorial Run

This is the 5th year I've started Thanksgiving with the Dick Meighan Memorial Run in Upper Saddle River, NJ. The mood is always festive with many local high school runners on hand carrying on with their shenanigans and families running with their kids. I ran this race with Lil Ansky and had a great time. This year, she's a little banged up with a badly sprained ankle and a broken collar bone (done ask) so I was able to focus on running my own race.

The 5k is my least favorite distance but for some strange reason I was excited to race and push myself. Part of it has to do with the Team PRSFIT Coach's Challenge. It's a fun winter challenge that coaching staff put together to keep us motivated during the winter months. I'll explain how the challenge works in an upcoming post.

The start of the race was a bit messy with lots of runners lining up towards the front that had no business being there including many families with small children.It took a good 1/2 mile for me to get to where I wanted be in the pack and I was able to start pushing. I finished in 23:39 for a 7:37/mile average pace. Not bad for not racing a 5k in who knows how long. Thank you to the race organizers and volunteers for taking time out of your Thanksgiving morning and putting on a fun local race.

I hope everyone has a Happy Thanksgiving.

Lil Ansky's First 5k

 A few weeks ago I was deciding between 2 Turkey Trots, the Dick Meighan Memorial 5k in Upper Saddle River, NJ or the Rockland Road Runners 5 mile Turkey Trot in Congers, NY. I ran Dick Meighan in 2008 and 2009 and enjoyed the race both years. I ran in Congers last year primarily because it was my friend's first 5 mile road race and I wanted to be there to support him.

Lil Ansky (she's 10) popped in during a conversation I was having with Mrs. Ansky about which race to run and said "I'll run the 5k with you Abba." (Hebrew for Daddy). And with that, the decision was made. Lil Ansky would be running her first 5k on Thanksgiving. A big part of me was excited. I love running with Lil Ansky. We had a great time at the July 4th 2k and the Labor Day 1 mile. But part of me was also concerned, she really hasn't run much since school started. Between holidays, homework, and extracurriculars there is no time for running. Regardless, she was excited and I was excited for her.

Pre-race

Race day came and Lil Ansky was ready to run. The race shirt was a long sleeve tech and they had kid sized shirts available. She got a kick out of the antics of the local cross country teams. Many of whom dressed up in costumes and all of whom were chanting their school fight songs. We lined up towards the back and we were off! We started off running very easy and we chatted with other parents running with their children, many of whom were also running their first 5k. We walked when Lil Ansky needed to walk and when she was ready to run again, I picked out a landmark and said let's run to that landmark then we'd walk again. We always walked the uphills and ran the downhills. I kept encouraging her and telling her she was doing a great job. There was one last hill before the downhill finish. We stuck to the plan and walked up the hill then ran the rest of the way to the finish. A volunteer gave a medal to Lil Ansky which we later found was a piece of chocolate wrapped in gold foil. What a great idea!

Despite my constant words of encouragement, I think Lil Ansky felt like she let me down because it took her so long to finish. I told it didn't matter how long it took. What mattered was that she finished and that she had fun. When she answered yes to both of those I told her "mission accomplished!" A little later in the day before going to my parents for Thanksgiving dinner, she asked when the next race was (maybe this one). That's when I knew she had a good experience.

Post Race. Proud dad with his 5ker

Race Report: Indian Trails 15k

Yesterday I ran the Indian Trails 15k in Navesink, NJ. Despite its name, it was not a trail race. Parts of the course were on dirt roads but it was definitely not a trail race. The night before, I got a voice recording from Coach Jeff. He told me to run the race hard, not to sell myself short, and that this race will be a good test to see where I'm at 8 weeks before the Vermont City Marathon. Coach basically gave me my race plan in an 18 second voice recording.

The drive to Navesink from Teaneck took about an hour. After picking up my race packet and warming up with some strides, it was time to race. The did give out chips but since there was no starting mat, scoring would be against the gum time. Not such a big deal in a small race. When am I going to learn not to go out too fast? As I approached the clock at mile 1, I saw 6:57. I knew there was no way I could hold that pace on this course for 8.3 more miles. I settled down into an effort that felt hard but sustainable. The race is described as "a challenging race through the scenic hills of Navesink. If you like flat and fast, sorry this course is not for you." It's one thing to know the course is hilly but until you start racing you really have no idea what to expect. This is elevation profile as recorded by my Garmin

This course was no joke. The good news is, I was able to run up all the hills and I recovered well on the flats and the downhills. I saw plenty of racers running way too fast on the downhills and walking up the hills. I made sure to hold back and conserve energy so I'd have enough strength to run up every hill.

The last hill was a doozy. Not only was it steep but is was also on one of the aforementioned dirt roads. This made running up the hill harder (for me) as the footing was uneven and I could not push off as quickly in the soft dirt. I worked together with some other runners, each of grunting and cursing.  We put our heads down, put one foot in front of the other, pumped our arms and we made it to the top. The final downhill treated us to gorgeous view:

Picture courtesy of Indian Trails Road Race Web Site

Once at the bottom of the hill, I felt good so I kicked up the pace for a strong finish. My official time was 1:10:36 for an average pace of 7:38/mile. A great effort on a very tough course.

I really like the small, locally organized race experience. Thanks to the Sandy Hook Triathlon Club for a great race.

Plans for 2011

I'm calling this "plans" instead of "goals" because to me, goals are associated with a particular time. It is way too to start thinking about time goals for my spring "A" race, the Vermont City Marathon. Instead, I'll mention several races that I'd like to run in 2011. A few days ago I asked to Coach to suggest when and what types of races I should target leading up to VCM on May 29. Here's what he suggested with some initial thoughts in red. I need to see the NJ race calendar before I start signing up for races. This is based on what I know as-of this writing.

• A 5k or 10k on or around February 6: NYRR Gridiron Classic is a 4 miler on Super Bowl Sunday morning. I've run this race before and had fun. People run in football jerseys and there is a football throwing contest after the race. It'll also give me an excuse to chow down at a Super Bowl party later in the day.
• A 5k or 10k on or around March 6:  Coogan's Salsa, Blues, and Shamrocks 5k. One of the few NYRR races outside of Central Park. It's easy for me to get to and I could warm up with a run over the George Washington Bridge. If Coach OKs a half marathon there is the E. Murray Todd Half Marathon in Lincroft, NJ on March 6. I signed up for this race in 2009 but the race was canceled because of snow. The Asbury Park Half Marathon on March 13 looks interesting as well.
• A Half Marathon on or around April 3: TBD. NYRR's calendar doesn't go out that far and I can't think of a NJ race. 
• If possible, a half marathon on or around May 1: This would be my final tune-up before VCM. The NJ Half is on May 1. The price tag, $80 as of this writing, is scaring me away.  I have a hard time paying $80 for half when I paid $85 for the full at VCM. I'll have to keep my eye out for something.

For those reading in the NYC metro area feel free to suggest a race. Just, remember I don't roll on Shabbos.

I am still undecided about a fall marathon. Mrs. Ansky made an interesting comment the other day. She said I am a much happier person when I am marathon training. I did not run a fall full in 2010. I had a great summer with my family without the pressure of marathon training. However, when fall racing season came around I missed being a part of it. Registration for Marine Corps Marathon starts on February 23. I am also in the lottery for the New York City Marathon. I'll probably sign up for MCM and if I get into NYC, I'll defer one until 2012. My only concern is with VCM so late in the season, I don't have a whole lot of time to rest and recover before jumping into fall marathon training.

What are your plans for 2011?

Race Report: 32nd Annual Terri Roemer Paramus Run

It's been about 18 months since I last raced a 10k. My current 10k PR was 49:47 which I set in May 2008 at the Ridgewood Run. In fact, this blog didn't exist at the time. My goal for the 2010 Paramus 10k was simple, a shiny new PR.

I'll admit it's hard to consider a 10k an "A" race when all of my friends have run will be running fall marathons. With all of the Jewish holidays and other social obligations, I simply did not have time to devote to the marathon. So I targeted today's 10k as the race I was going to train hard for.

The first mile took us out of the Paramus Park parking lot and on to the residential streets of Paramus. I wanted to run the race by feel and pay more attention to my heart rate than to the mile clocks on the course. The first challenging part of the course came between miles 2 and 3. There was hill followed by short flat followed by another small hill. My pace slowed slightly but I was able to recover well. Right around mile 5 there was another small hill which again slowed me slight but I was able to recover. From there it was downhill to flat to the finish. Once I made the final turn onto From road I could see the finish line in the distance. I knew I had a new PR well in hand the only question is by how much. I tried to find my finishing kick but I just couldn't muster the strength to move my legs faster. So I held my pace and crossed the line in 45:22, which translates to a 7:18 average pace and a shiny new 10k PR by about 4:30.

I don't know about you, but I find the 5k and the 10k very difficult distances to race. I either go out too fast and bonk at the end or go out to slow and find myself trying to make up time later in the race. I find it hard to hit settle into a pace that's fast enough to PR without feeling like my heart is going to jump out my chest. I think I ran a very good race today. I might have gone out a little too fast but I adjusted quickly to a pace that I could maintain for the remainder of the distance.

Next up: Nov. 14 - a 5k to benefit my daughter's school's scholarship fund
              Nov 25: 5 mile Turkey Trot in Congers NY

I don't have any updates about Miami. Mrs. Ansky and I are still trying to hash out some details. I need to decide to soon so I can start training in earnest. Stay tuned......

Race Report: Newport Liberty Half Marathon

When I signed up for the Newport Liberty Half Marathon in Jersey City, NJ the goal was to pace a friend to his first sub-2:00 half marathon. His training was progressing well throughout the summer and into September and I thought he should be able to accomplish his goal. A few days ago he texted me that he just finished a 7.2 mile run at an 8:30ish average pace. I thought to myself "he has this in the bag!"

Heading to the race, my friend was not feeling confident. The first 2 days of Sukkot followed by Shabbat just ended. This means 2 things 1) no running for 3 days and 2) taking part in many festive meals with large amounts of food usually served with wine or scotch. I told him to trust the work he's put in and that I would run all 13.1 miles with him to get him across in under 2 hours.

Everything was going well for the first 4 miles. We were on a consistent 9:05 pace and everyone was feeling fine. At mile 5, my friend mentioned that he wasn't sure if he had it today and that I should go ahead and we'd catch up at the finish line. I felt bad so I asked him one more time if he was sure I should go ahead before I took off. He told me to go, so I did. After pacing at a 9:05 pace for 5 miles, I knew I couldn't PR so I took off at a comfortably hard pace. Liberty State Park offered some amazing views of The Statue of Liberty, Ellis Island, and Lower Manhattan. It was not hard not to look around and enjoy them. We exited the park between miles 10 and 11and I tried to pick up the pace even more since we were back on wider streets. The wind started to pick up when we made the turn towards the waterfront. Rather than fighting it, I maintained my effort until I made the final turn towards the finish line. I crossed the line 1:54:38 (8:45ish avg. pace). I'm happy with the effort considering I spent 5 miles pacing at 9:05.

As for my friend, he finished in 2:02:35. He came close to accomplishing his goal. I think with a little more training and attention to nutrition and hydration he'll finally be able to run his sub-2:00 half.

Fall Plans

Many of you have been asking me what fall race I'm training for. Well, I finally figured that out myself. I am not running a fall marathon this year. The Jewish holiday "season" starts very soon after Labor Day and runs (no pun intended) through the first weekend of October. Similar to the Sabbath there are days during that time where I do not run. Instead I will be spending a lot of time in synagogue reflecting on the past year (5770) and praying for a successful, happy, and healthy 5771. Once my holidays are over we have several Bar and Bat Mitzvah celebrations to attend. Some of these start with services in synagogue in Sunday morning followed by a reception. To make a long story short, I simply do not have time this fall to devote to the marathon.

So what are my plans?

• On September 26 I will be running the Newport Liberty Half Marathon in Jersey City, NJ. I will not be running this race for myself. Rather I will be pacing a friend to what will be his first sub-2:00 half marathon.
• A few weeks later on October 17, I will be running the Terri Roemer Paramus Run. I'll  be running the 10k. It's been a while since I raced a 10k and I'm hoping for a new 10K PR. There are also kids races so I hope to bring Lil Ansky with me and run with her after my 10k.
• November 14 is the annual 5k to benefit the scholarship program at my daughter's school. I have to be at this race. The 5k is my least favorite distance but I have to participate.
• I'll probably close out my 2010 racing season with a Turkey Trot. The past 2 years I've run the Dick Meighan Memorial 5k in Upper Saddle River, NJ. Like I just said, I'm not the biggest fan of the 5k, so I'm also considering the Rockland Road Runners Thanksgiving Day 5 Mile Turkey Trot.

I'm looking forward to all of these races. I can definitely train well for them and enjoy my holidays. I've already started to give some thought to my spring 2011 marathon which I'll share in a future post.

Help Me Fight Cancer

On June 13 I will be taking part in the American Cancer Society's George Washington Bridge Challenge. The GWB Challenge is the only event that shuts down a span of the George Washington bridge to traffic. Participants can walk, run, or bike across one of the busiest bridges in the world, free from traffic, with great views of the Hudson River and New York City. The GWB Challenge is a fund-raising event to support the mission of the American Cancer Society.

For runners and walkers there are 5k and 10k courses (I will be running the 10k). Bikers can choose from 4 mile, 15 mile, 25 miles, 33 mile, and 63 (metric century) routes. 

If you have the means, a donation of any amount is appreciated. Donations can be made by clicking here.

Race Report: Fair Lawn Sunrise Rotary 1st Day 5K

When I ran this race last year, I set a new 5k PR (22:46, 7:20/mi). Well guess what? Exactly one year later I set a new PR on the same course (you'll have to keep reading to find out my time). I didn't expect to set a PR today. I've had some good runs recently but I didn't feel like I had a PR in me today.

The 11:00am start allowed me to sleep in a bit (woke up at 7:30 instead of 5:00) and enjoy a leisurely morning with my daughter. After some pre-race logistics, we were off. I usually have a hard time racing the 5k. I either go out too fast and can't hold the pace or I go out too slow and have to speed up at the end. At the first mile marker, someone was calling out splits. As I came through, the marshal called out 6:53. I thought to myself, here we go again. I run a sub-7 first mile and have to slow down. I came through mile 2 just as the marshal called out 14:00. I slowed a little but nothing to worry about. As I'm approaching the finish line, I see the clock reading 21:47, 21:48, 21:49..I started an all out sprint desperate to achieve my sub-22:00 5k that alluded me last year. I looked down at my Garmin and I saw 21:55 and a 6:57/mi pace. I had finally done it!

I stuck around until the results were posted thinking I might have a shot at an age group award. There were maybe 200 runners and based solely on appearances, it didn't look like there were too many in the 36-40 group. I ended up finishing 4th in my AG, missing 3rd by 10 seconds. I was briefly disappointed but got over it. I had finally raced a 5k well and set a PR at my first race of the new year. Hopefully it's a sign of good things to come.

Happy New Year!

TORI LEE 5K BENEFIT RUN/WALK

Tori Lee is a 5-yr. old diagnosed with Acute Lymphoblastic Leukemia and needs to undergo chemotherapy for the next two years. Fellow runner, Maria Thornhill, organized a 5K benefit run/walk in Englewood, NJ on May 17th. The race day logistics have been finalized, however participants – 200 to be exact- are desperately needed or else the town of Englewood will cancel this event. Englwood, NJ is no more than 10 minutes from the George Washington Bridge. If you have the time, please try and come out. Cost of the race is $25 with 100% of the proceeds going to the Tori Lee Foundation. Here are the details:
5/17 – Sunday
6:00 - 7:40am Race Day Registration/Bib Pick-up @ NYSC, 34-36 South Dean St., Engelwood, NJ. Click here for a map and directions.

7:15 – 9:30am NYSC Trainers Activities: Fitness Assessment, Blood Pressure, HR Monitor, Body Fat, Balance Test, etc.

7:30 – 7:45am Pre-Run Exercises & Warm-Up

8:00am 5K Run/Walk Begins

8:05am Pulse Entertainment, Massage (courtesy of the Academy of Massage Therapy), food, etc. Trainers Activities’ continue with Kettle bell Introduction, Outdoor Spinning & Balance Board

8:15- 10:30am Kids Fun Time (soccer games, hula hoops, face painting, tattoos, etc.)

Free Babysitting from 7:30am – 9:00am.

Baggage drop off area at the club.

If you cannot attend the race but would like to make a donation, you can make checks payable to: Team Tori Lee Foundation and mail to:

Tori Lee 5K Benefit Run
Att: Maria Thornhill
New York Sports Club
34-36 South Dean Street
Englewood, NJ, 07631