Final Week!

"If you want to run, run a mile. If you want to experience a different life, run a marathon." -Emil Zatopek (famous Czech Runner)

This week is going to be remarkably easy. Just a few 3 mile runs, a light work load, and a lot of time to

get mentally and physically prepared for the race. I just tried to book an hour long "sports massage" for the week, so hopefully that works out. The race is coming at a perfect time. My fall season at work has finished out, it's becoming too cold to teach private lessons outdoors on the side, and the marathon is coming at a very docile time. The calm before the programming, marketing, staffing, planning and teaching storm that will hit again in January. I'm feeling great and I'm ready to go. Here are a few updates on how things are going. 

Fundraising: I'm closing in on the $2,500 mark and am almost 70% to my total goal. We had a great event a few weeks ago at the Just Tennis Clinic and Raffle. Read more about this on our Just Tennis Blog. 

Fitness Level: Despite the pumpkin pie blizzard with whipped cream and nutmeg I just devoured while Halloween costume shopping, and the cup of pumpkin spice coffee I'm savoring right now, I'm feeling very fit. 

I don't feel like I've evolved into a rippled, superhuman, accelerating blur of awesomeness, but I do feel more energetic. There's more of a spring in my step, I feel quicker and lighter, and I feel like my body has become more fuel efficient. I was always fairly good. Maybe along the lines of a Nissan Altima. But now, after all this training. I feel like a Toyota Prius or a Honda Fit. Not the quick, muscle bound sprint of a Maserati or the awkward yet dependable clunkiness of a fuel efficient SUV. Yep, I'm in total Prius mode. Let's hope I can add a little more horsepower!

Highlights: I'm really looking forward to the diversity of the crowd in this race. I tuned into all of our conference calls with Kathrine Switzer, the 1974 winner as well as the Director of Philanthropy for the NY Roadrunners. As he went through the course, he emphasized the energy and diversity of the crowd. In certain stretches, we'll be cheered on by hoards of hipsters. In others, Hasidic Jews. A few miles down the street, we may be entering a vibrant Hispanic Community. I'm really excited to see the unique personality that each borough brings to the table. I know that my Mp3 player won't be necessary for this run. The cheering of the crowd, the competitive spirt of the runners around me and my own thoughts will be all I need. 

USTA Middle States: Michael, Kate, Marge and the entire team at Middle States has been very helpful in getting my name and my cause out there. The most recent story was great. I know not everyone is able to donate, but it's nice to be out and about or teaching on the court and hearing a parent say "HEY! I saw you in the USTA Newsletter!" That's much better than what I used to get recognized for: "HEY! Aren't you the guy that wears those weird toe shoes at the gym?" The answer to both of those questions is a resounding yes. 

**One last thing. I've always wanted to "Run with the Bulls" in Pamplona. This weekend, I may not be getting chased by bulls throughout the streets of Spain, but I will be "Running with the Pigs" in New York! My friend and fellow avid traveler keeps an active Piggie Blog of her always interesting travel and life adventures. 

In each post, she featuring photos of local sights and locations, starring her 3 plastic pigs. I'll be guest-posting with my own plastic pigs at the New York Marathon. Maybe next year, they'll visit the original pigs in Chicago for the Chicago Marathon! 

I'll post once again on Saturday from New York City and I'll be sure to include lots of pictures, posts and stories. It should be a truly memorable weekend. 

Tapering, Updates, and a Minor Injury

"Ok, you guys are getting a lot of shots back. NOW, it's time for a challenge." I said.  "I'm going to start playing the points out with you!" I stood in the loud, echoing gym of a local elementary school, trying to speak over the cacophony of kids and bus announcements. Just a typical day running the after school elementary "Tennis Club" to twelve 3rd and 4th graders.

The first point of the first drill, I reached up to gingerly tap a backhand back to the player, and of course, my ankle gave way a bit, resulting in a slight "roll." The funny thing is, it was that SAME kid who hurt himself last week after reacting to a ball that I hit. The tables are turned now! I felt a dull, nagging pain that I knew would inhibit me from training for a few days.

I really need to stop joking about getting injured. Or at least make sure I have a wooden table, chair, or other surface near me each time for me to knock on.

So yeah, needless to say, I took Thursday off of running. I was able to manage 30 minutes on the arc trainer today and it was completely painless, so I'm just taking it one day at a time. Hopefully I'll be feeling pretty close to 100% for the upcoming marathon.

This weeks training program felt like a breath of fresh air. I'm basically "tapering" now. I've already reached my optimum training capability for this marathon, and now my only job is to maintain the level so I feel fresh on race day as opposed to achey, creaky and burnt out, which is always a possibility with overtraining.

Here are a few updates on all things USTA Serves and running related for me right now

Fundraising: I'm very close to the $2,000 mark, thanks to generous donations from friends, families, clients and colleagues (my Making it Happen page is updated with Thank You's).

Tonight, I'll be hosting a tennis fundraising event at my neighborhood courts, following our successful "Tennis Olympics" event I held a few months back. This event will benefit the USTA Serves Foundation, my run, and the Philadelphia Area Team Tennis Association.

It will feature a 10 and under match, a junior clinic, and an adult clinic followed by pizza, beer, refreshments, and a small scale raffle in the clubhouse. I'll definitely surpass the $2,000 mark after tonight.

Inspiration: I recently finished "Born To Run:" The book everyone was talking about, which chronicles an American writer and casual runner traveling to Mexico in search of the remote Tarahumara tribe who live deep within the copper canyons in their own isolated existence and are regarded as "super athletes" with uncanny barefoot distance running ability.

The book goes into great detail about the people he meets while in Mexico, the motley crew of unique and talented runners they assemble in the states to travel to Mexico for the race, while simultaneously delving into the kinesiological/research behind successful running. From bushmen in Africa tracking prey for miles and miles until they collapse from exhaustion, to extensive research done to prove that humans are born to run long distances while quadrupeds like Cheetahs, antelope and rabbits are not. Sure, they're extremely quick, but not over the course of long distances.

The dichotomy made for a very good read. The scientific running research, the social and cultural phenomenon of the Tarahumara, and the feel-good story of the race itself.

It inspired me to not only conquer this marathon, but to conquer more races. Longer races. I finished the book and immediately emailed editors at Men's Health and Runner's World magazines in search of a freelance running gig. I was feeling inspired to explore the remote corners of the world to do something similar. Think Anthony Bourdain meets Dean Karnazes.

I'm now reading 2 completely unrelated books ("the Unbearable Lightness of Being and The Biography of Dave Grohl") but the inspiration from "Born to Run" is still lingering.

Feeling: Aside from the nagging ankle pain and the occasional nights out on the town, I'm feeling fantastic. The 19 mile run went flawlessly as I cruised down the Chester Valley trail armed with my Camelback, energy gels and mp3 player in hand. 10 mile runs now seem like casual strolls on a beatiful day. The key  element now is my "mental game." Hopefully this 10K run this Sunday will be yet another reminder of my development as a runner during this training.

I'll post next week with more fundraising updates, a recap of my 10K race, and any last minute rantings I want to get out of my system before the big day!

Feeling Ready, Experimenting with Fueling Strategies, and Conquering a 19-Miler

When my NYRR Training Week #9 Schedule arrived in my inbox, I knew I'd have my longest run yet on the agenda for the week.

The training guide used effective foreshadowing and alluded to it last week by stating the following in regards to the 11 mile run I had that week: "you'll scoff at the distance run this week, but you need to squeeze a shorter distance in between your 2 longest runs." I knew it was coming. I've never run this far before, so the night before the run, I chugged water, made a nice pasta dinner, and went to Sports Authority to pick up some gatorade chews, energy gel, and a Camelbak so I could stay hydrated and not end up face down on the trail somewhere. I always thought these Camelbaks looked awkward and clunky, but my hydration comes first!

I opted for the Chester Valley Trail this time around; a winding, scenic trail that effortlessly combines dark, wooded stretches with open, sunny trail space. The way the scenic woods transitions into the sunny open space makes this trail a little more energizing than Struble.

I actually went for a late evening run there last week and as I entered the dark stretch of the woods, the sun set. Being the 5 year old kid that I am, I blasted my headphones and sprinted like a Kenyan towards the homestretch for fear of forest-dwelling hermits, creepers and monsters emerging from the woods. Your head really does some interesting things when you run.

Anyway, I won't break this run down mile by mile, but let me just say that opting for a fueling strategy this time around was absolutely pivotal.

If you go for a run longer than 16 miles, I'd highly recommend the following strategy (assuming you have a Camelbak).

• Every 20 minutes, take a swig or 2 of gatorade from your Camelbak
• At mile 13, indulge in a small packet of energy gel. This time around, I chose strawberry banana. I don't know if it was the deliriousness of the long run, but the taste was almost orgasmic
• As you cool down, have a pack of 6 gatorade energy chews

Aside from the fact that I couldn't get out of my car after getting gas post-run (my hip and achilles tendon felt like they were on fire), it was a successful run. I ran it at a pace of 8:27 per mile (my anticipated marathon pace) and because I survived with flying colors, I treated myself to a Wendy's double cheeseburger meal before I had to go teach tennis for the afternoon.

For every long run, I try a different training playlist. My first one, I enjoyed the earth shattering, mind numbing beats of my dubstep/electronica mix to help zone me to the end. This one contained a little more hard rock, pop and contemplative pop rock anthems. This song powered me through a few key moments: 

I'm thinking that this will be the longest run of my training and it was great to not only get it out of my system, but to do so successfully. My training plan prepared me for the chance that the run may not go well. Let's just say, I don't think I'm going to take 2 days off. Looks like my legs won't be thanking me any time soon. 

"What if your Long Run does not go well? Although you will undoubtedly be upset, you can learn a lot from this. First off, try to determine anything that may have contributed to your bad day. Did you forget to fuel, sleep poorly, get a blister, have a bad dinner the night before, etc? If this was the case, then you just learned what not to do for the marathon. If you did everything right, then perhaps you are a bit tired. We have plenty of time to rest up but it would be a good idea if you take the next 2 days completely off. Yes, that is fine and your legs will thank you."

Post Run Thoughts: As I inhaled my gatorade chews, checked my emails, and somehow willed my legs to walk back to my car, I realized I wasn't THAT fatigued. Sure my legs felt like jelly and my head was spinning like I just inhaled one of those helium balloons, but my lungs and my heart were ready for more. If I can maintain this pace on race day, feed off the adrenaline of the crowd and not get excited and jump the gun early on..well...I'll let this guy tell you how I'm feeling. Let's just hope I don't run the wrong way...

Stomping Cancer at my first Practice Race (5K)

I decided to mix up my training a bit and replace my scheduled 3 mile "easy run" with a 5K evening race throughout the surprisingly scenic streets of West Chester, Pennsylvania. 

The reason I say "surprisingly scenic" is because I'm used to the streets of West Chester at night. A time when they possess a uniquely quaint quality of subdued chaos. 

The small, college town charm of the main street and the side streets dotted with trendy looking restaurants are apparent, but there is added haze of spontaneity and recklessness in the air that hangs over the town on most Thursday, Friday and Saturday nights.  

This time around, the  haze of spontaneity and recklessness was replaced by that of philanthropy, friendship and athleticism. Over 230 runners gathered off Market street to run in the 2013 WC Stomps Cancer race, with many others participating in the walk as well. 

 

Let me just start by saying that I didn't feel like I was in the ideal condition to run this race on this particular evening. I worked most of the day, drove about 2 hours in stop and go traffic and had a nagging, inevitable side stitch that I knew would latch on with a relentless grip during the race. 

Maybe it was the Turkey Jerky I inhaled so that I wouldn't be hungry during the run. Possibly the 2 cups of coffee. Or maybe it was the fact that just the night before, I was immersed in the subdued chaos of West Chester in the evening, making a stop at Alibis and Side Bar to add a little spontaneity to my Thursday evening. 

The starting line was a melting pot. Old veteran runners stretching their quads, the faint smell of Bengay following them on their warmup jog. Young kids excited to run with their parents. Weekend warriors looking for a unique start to their favorite time of the week. The diehards with the spandex, headbands, sport goggles, racing flats, and bulging calf muscles. The families. It was eclectic.

I took a few wind sprints and jogs around the neighborhood, looked around, and decided "hmm, I may be able to place here!" It looked more like the type of crowd you'd see at a relay for life event or even at the Exton Square Mall. Not necessarily a race

We were lined up and ready to go. A few speeches were made about the impact that the Bringing Hope Home Organization has had on the lives of people, a message from the sponsor, and finally, the start. A split second before we took off, I heard my name being shouted in the distance. To my surprise, my family was there cheering me on at the starting line!

I got off to a quick start, blistering through my first mile and trying to keep up with the short-shorts and headband sporting die hard runners blazing the trail and trotting confidently at the front of the pack. I kept up my speed, but slowly lost sight of the top of the pack as we curved around the streets of West Chester and my side stitch crept in slowly like an impending storm. Somehow I kept up the pace and stayed within the top 10 or so at the start. 

Somewhere around mile 1.75 on a downhill slant, 2 girls no older than 12 flew down the hill at Usain Bolt-like speed. 

They were huffing and puffing but had stoic looks on their identical twin-like faces that said "psh, we can do this in our sleep." But my thoughts of "I'm not losing to a 12 year old girl" overpowered it and I kicked it into gear, passing them around mile 2. 

The final mile was an absolute battle between me and about 3 other people. An experienced runner in his mid 50's, a very serious, seemingly regimented diehard mid 20's runner girl, and a college-aged, backwards hat sporting athletic kid. I passed him, he passed her, she passed me, I passed her, he passed me again. There was even some interesting dialogue here as we're all running sub-6:25 miles. 

The mid 50's guy spotted a lightning fast woman way ahead of us. "I told you she was fast!" he said. My response was something along the lines of "I had her earlier in the race!" As we ran side by side for about 400 meters, I felt a false sense of bonding, as if we were some sort of team. "We can pass this guy up ahead" I told him. He totally ignored me, kicked it into gear, and sped up. 

I crossed the finish line at the 19:46 mark and exchanged high fives and handshakes with my fellow semi-fast finishers. "You just lost to a 56 year old man" was the one guys response. Of course, I responded to that with "....I was out drinking last night." 

I watched more of the race on this beautiful September evening in West Chester, met up with my family, and then enjoyed some free food, affordable beer and live music at Barnaby's, which hosted the event. Nothing like some Yuengling, chicken fingers, ziti, and a meatball sandwich after powering through a 5K. 

Events like this not only give me confidence in my running ability. They also instill within me a sense of community pride. Something I should really be a little more grateful for. After nearly 2 years living and working in Europe, it's become easy for me to downplay where I'm from. But it's events like this that bring my community vibrance and life and make me proud to be from this Southeastern part of Pennsylvania.

Sure, I plan to run a marathon (or at least a half marathon) on every continent and I have full intentions of exploring more of the world in years to come, but in this moment as the upbeat sounds of a Hawaiian looking dude jamming top 100 hits on his acoustic guitar filled the air, everyone was cheerful in their endorphin induced runners high. They were having a great time spending time with their families, their running teams, their charities and their friends. I was there alone, but I had some good conversations with fellow runners, first time runners and families.

I came to the race alone and I left feeling a bit more indirectly connected to the local community. We're nearly at the one month mark now! One more practice race (this time a 10K), some more fundraising, and a hell of a lot more training to go

Survived My First Long Run!

Todays New York Road Runner Race Plan called for a grueling 16 mile run. My first real distance run of the training, and the longest amount of consecutive miles I've ever ran. Leading up to the run, I knew I was physically capable of handling it and knew it would all come down to my mental fortitude. I'd have to really be in a good, positive mental state in the morning.

After some sub-par, anxiety plagued sleep the night before, I was feeling a little hazy and worried as I pulled up to the Struble Trail on this sunny Tuesday morning, the Preston and Steve show giving me my pre-run entertainment. I started to slightly question my mental strength and physical aptitude as I approached the trail, flipped on my Nike running application and got going. I distinctly remember my thought process as well, so here goes...

Mile 1 - I started off slow and per usual, I let my mind wander as I eased into my run. The inevitability of my playlist was a little discouraging, but I pressed on at a nice easy pace

Mile 4 - Should I continue this easy pace? I'm barely even breaking a sweat. The way Hall and Oates led effortlessly into Jimi Hendrix's effortless guitar solo allowed me to finally start getting lost in my run.

Mile 6 - I ran through the full course once and my car was in sight. Should I just give up and call it a decent 6 mile run? Nah, I'll press on. I started thinking about tattoos. I should go straight from this run to M and M tattoos and get a tattoo about running or about how "life is a journey."

Mile 7 - All I could think about was how I would reward myself in 9 miles when this run was finished. Should I opt for the triple cheeseburger and fries at Wendy's? The asiago ranch chicken? Nah, Wendy's is too far out of my way. Maybe that dorito loco taco they always advertise at taco bell

Mile 10 - My calves started to burn, I picked up the pace a bit and I went for a slight detour down the Uwchlan trail. Despite the dull burn in my calves, I could feel myself hitting my stride

Mile 12 - The bossman came in and provided some energy to my run. I hit the Springsteen block of my playlist. As Clarence came in and breezed through his sax solo in "Badlands" and the crowd erupted into its trademark chant, my endorphins kicked in and I was cruising.

Mile 14 - The end was near and I knew I needed only one more loop. The casual nature that the other trail inhabitants exhibited as they casually walked and socialized on the trail annoyed me the slightest bit. As did the mysterious smell of cigarette smoke hovering from a nearby construction site.  I guess I felt that if I'm trying to bust out 16 miles, everyone else should be putting forth a similar effort.

Mile 16 - I didn't feel much of a sense of accomplishment yet. The most prevalent thought in my mind was "when I stop running will my legs seize up?" They didn't. Off to Wawa.

I picked up the pace gradually as the run continued and was able to finish my last mile at a sub 8 minute pace. A milkshake, a power bar, a reeses cup, and a massive jug of gatorade later, I was in my bed power napping the day away before my tennis classes started. All in all a beautiful day and a successful run.

Looking forward to the next one!

Weekly Running Advice

This week, I had a conference call with my marathon team and some conversations with my aunt, an avid runner and marathon enthusiast herself. After these calls and conversations, I can conclude the following:

• "Your first marathon is a lot like your first time having sex."
• It's necessary to be a shameless self promoter and write your name on your running outfit while you cruise through the boroughs. It will give you an extra boost as spectators yell "Go Justin! You got this Justin!"
• Around the 20 mile mark, you reach the point of no return. By the finish line, it's inevitable. Get the tissues ready. You're crying. 
• Security is going to be insane at the New York Marathon. It's the first big US Marathon since the tragic Boston events unfolded
• I'll be eating breakfast with my team and the 1974 NY Marathon Winner on the Monday after the race! 

Needless to say, I'm looking forward. Here's to another week of marathon training, trail running, and some voracious reading of running literature. 

New Trails, New Milestones, and a TON of Southern Food

Sometimes the need to try something new  trumps the need to hit the trails at ungodly hours, especially when you're spending time down South in the personable, historic confines of Hillsborough, North Carolina. Nothing screams "lower your marathon time exponentially" like chicken and biscuits at Bojangles, chicken and biscuits at Biscuitville, and Southern Microbrews. But this was all completely called for during my trip to North Carolina. 

I've never had the pleasure of indulging in such Southern delicacies, but after my trip to Hillsborough, North Carolina earlier this month to visit , I got to experience what all the hype was about. The buttery biscuits, juicy chicken and extra tall fruit punch were just what I needed to ensure optimum training performance while preparing for this marathon!

Needless to say, I deviated from my training a bit on the week of September 9. Historic walks in Hillsborough, checking out local bars and restaurants, indulging in local coffee shops and Southern fast food. It was all too good to be true! Well, I did get in a 6 mile run through the historic streets of Hillsborough on a particularly warm and sunny Tuesday morning. A fantastic trip, a memorably reunion, and a little bit of slacking, but I picked up right where I left off!

Upon returning, I discovered the Chester Valley Trail. A winding, scenic, occasional construction laden trail through the Exton/Malvern border areas. The constant change of scenery and direction makes it ideal for long runs, so long as the playlists are on par. This time around, I've been hitting my stride during catchy country tunes, synth-infused indie, and of course, a healthy dose of live Bruce Springsteen. This song accompanied today as I hit my stride on a particularly leisurely 7 mile run throughout Chester Valley.

When I first started my training, I was told that "it will almost start to feel like another job." In terms of time commitment, I honestly feel this. Even if I have an entire late morning off the court, I know I should be training and logging in my miles. It's become so prevalent that it now comes up in my elevator pitch when people ask me "what I'm doing with myself these days." I always like to throw in "well, I'm training for a marathon." Sure beats "Well, I'm the Manager of a tennis company, Deputy Director of a local tennis nonprofit, girls high school tennis coach, freelance TEFL telemarketer, and freelance tennis instructor." This next week will be the longest run I've ever done in my life. Time to rev up the itunes, craft some playlists, drink some water, and lay off the pumpkin spice lattes and beers!