- How to fuel during workouts/runs/races using whole, all natural foods
- Types of foods & supplements that are best to fuel your body
- How much nutrition you need to intake during activity
- How to hydrate properly
- Discuss electrolytes and why they are important
- Best sources of electrolytes
- How much fluid you need to intake during and post activity
- Discuss recovery and why it’s important
- Best food sources to aid in recovery
Jason Houston is a New York City based personal trainer, marathon coach, triathlon coach and endurance athlete. He has over 12 years of experience in the health and fitness industry. Jason managed many of NYC’s health & fitness facilities before opening his own business; Organic Health Fitness in 2006. He has helped guide athletes to achieve goals from completing a marathon to PR’ing in an ironman race. He is an avid marathoner and triathlete himself. He has raced in many endurance races including the ING NYC marathon, Philadelphia marathon, 70.3 Timberman and Ironman Cozumel.
The Busy Bee for December goes to…Ken Allen!
Many of us got to know him early on when Ken Allen Studios hosted NBR meetings, Town Halls, Work-shops, and Fashion Show(s). The Studio even stored NBR gear for a year or two. He is always positive and always smiling; always generous and there for anyone and everyone.
Our favorite night of the year includes the incredible Ken Allen photo booth. These photos from the last three Gala Proms are easily some of the best pictures any of us have of ourselves. This is a huge production each year and he trucks over a lot of expensive high tech equipment. We are even handed the photos on paper before we leave for the night.
Ken is the famous K from the JK&L or JK&T. He has been Thursday Night Track co-leader for over two years. He is out there in the cold, rain, sleet, and snow. When not busy participating in racing events, he is usually volunteering at water tables with you, and smiling. Yeah, Yeah. Do you like waffles? Ken does, and he wants to share them with you. Ken created, hosted, and chefed NBR’s first Saturday Morning Bridge Run & Waffle Brunch this year.
His artistic lens has captured us at numerous NBR events, runs, & races. We had our first official NBR photo shoot courtesy of Ken. It was an ingenious and fun setup. The results are legendary. Ken doesn’t just run, he also bikes and swims and he wants us to join him. He co-presented this year’s NBR Triathlete Workshop as well as organizes swims, drives to swims, and bike rides for our triathlete community. He also continuously organizes and provides transportation, usually in van form, for numerous NBR races and events, including Boston Marathon Road Trips! He does have a slightly heavy foot! Make sure he has his Starbucks for the ride home. His vans (or yours) are usually easy to recognize with printed sticker graphics that he designs and prints. In fact, Ken provides many posters and signage for our track meets. Has he ever accepted a payment for any of these generous products? We can ask, um, Ken, as he brings his amazing business insight to the team position of treasurer.
Ken’s generosity isn’t limited to just the NBR community, he was hands on in volunteer efforts immediately after Hurricane Sandy and later on in restoring affected families’ photo albums via Operation Photo Rescue. Ken even rescued everyone’s favorite greyhound and boarders a fellow NBR.
Will we ever forget the epic NBR NYC Marathon After-party he hosted this year at his home?!??!
Visit our Busy Bee’s Page for more detail and past recipients.
Filed under: NBR Goings On
GREETINGS NORTH (& just south of) BROOKLYN RUNNERS
The leadership of NBR would like to express their sincere gratitude to all those who have consistently contributed to the club and it’s surrounding communities. And this was a very strong year for us!! Events like the 2013 NYC Marathon Water Station, The Brooklyn Half Water Table, and the Community Garden not only showed the best of our culture–they also demonstrated how incredibly organized and effective our group can be! Here are just a few highlights -
MILE 12 AT The 2013 NYC MARATHON (WATER TABLE)
According to NYRR staffers, no other water table in the area was as well organized and and clean as ours! With over a hundred volunteers, NBR spread love the Brooklyn Way!
THE BROOKLYN MARATHON (WATER TABLE)
After supporting fellow member Ben Leese (who went on to WIN the BK Marathon) with stunning crowd support, the volunteer crew stuck around for a total 8.5 rainy hrs to insure that EVERY runner had the support they needed to finish the race!
THE COMMUNITY GARDEN AT 61 FRANKLYN ST. (LOCAL OUTREACH)
After clearing an empty lot and setting up a community garden, Brooklyn Councilmen Steve Levins office commented that – In just a few short hours …[NBR] was able to complete work that would have taken the smaller Garden group weeks to achieve… [NBR] is a force to be reckoned with!
Were you at one these events and have a story or comment you want to share? Please feel free to do so in the comments below!
And again, on behalf of Aja and your NBR leadership – THANK YOU for a another great year!! <3
Monday, December 2nd
5:00PM – 8:00 PM
Double Points Night
Join us at the Park Slope JackRabbit on December 2nd from 5-8pm for double rewards points. For every dollar you spend during this time, you will receive two points! You can either cash in your rewards points (100 points for $10 off) on your next purchase or you can exchange points for something on our rewards wall. A pair of shoes will earn you (at least) $20 off your next purchase!
10 miles. 4 kinds of donuts. So many things to be thankful for! Please join me and Brian for what will be my last NYC Donut run for a very long time! We’re going to the three best donut shops, plus one newbie. Donut Royalty (anyone who eats a full donut at ALL FOUR shops) win a free BOX OF DONUTS at Glam Doll Donuts redeemable in person ANYTIME after Jan 1, 2014! The run will end at Spritzenhaus where we can wash down all those sugared goodies. Route Map here.
Please bring single dollar bills as we have pre-ordered donuts at several shops to make things RUN more smoothly. And don’t forget we will be heading to Spritzenhaus post-run to give our bite-by-bite donuts reviews and wash it all down with some cold brews.
Filed under: Gear
Your gear has arrived just in time for the chilly weather!
Location is subject to slight changes due to weather. If your name is on the spreadsheet we will notify you where we are. It will be close to the track.
If you have selected shipping your gear will be shipped out this week.
If you think you will not be able to make it to any of the pick up dates on the spreadsheet and would like your items mailed please visit the gear site, select “oops forgot to pick up” add it to your cart and add $6 shipping at checkout.
A couple of weeks ago Mike Cassidy, OT qualifier and bona fide local hero, wrote a piece for letsrun about his recent New York Marathon. His description of how a day of disappointment turned, in a moment, into one of the most memorable of his running career was beautifully written and laced with lessons that seemed to resonate even with people who had no connection to the sport. It went whatever the running-community version of viral is within hours.
The most basic take-away from his piece, and the one that got me through the second half of last Sunday’s Brooklyn marathon, was simply this: stay on the field.
Even when it seems that most of the goals you set yourself have slipped way and even when your power to do anything about it seems to have evaporated, stay on the field.
Looking back now on the incredible last 0.2 miles of Brooklyn is very humbling. I learnt, in the most vivid way imaginable, that extraordinary experiences sometimes fall to you in part because of your training and effort but, in much larger part, just because the Nite Owl has decided, in its cosmic wisdom, that it’s going to be your day. You simply have to be there.
Sunday’s was the first marathon I had really trained for in a focused way. Last year’s race was incredible but I hadn’t intended to do a fall marathon at all until a couple of weeks before the race. This year I bought a book. I learnt to do something called “strides.” I snuck out of work to do lonely tempo runs down the West Side at night imagining that somewhere out there – maybe deep in the bowels of N.Y.A.C. – an Ivan Drago look-a-like was doing laps in a red-lit lab under the approving gaze of running coaches in lab coats. I saw a lot of Josh.
As I finally started to taper my goals crystallized: (1) 2:30, (2) if not 2:30 at least set a PB, (3) compete for the win. When I saw Oz Pearlman was the competition and searched athlinks I figured my chances at the win had taken a big hit but otherwise a runner of his quality in the race was great news for me. Someone that experienced – who was probably worth 2:28 or so on the tough Brooklyn course – would know how to pace himself. Even if he eventually dropped me, sticking with him as long as I could seemed like my best chance for 2:30.
When I finally woke up healthy to a cool, calm race day I knew it was on.
Race morning was a blur. Car to the park, coffee from dunkin, high-fives and nervous chatter at the always awesome NBR water station (wait, it’s 7.15am, didn’t Bomina run 60k yesterday?!), pick up my number, quick jog and we’re on the line. Liam waves from the crowd. Like the showman he is Oz slinks in with seconds to go, beautiful rendition of the anthem, we’re off.
The first quarter-mile is steady, I’m at the front and I can sense Oz just behind me, we’re feeling each other out and can still hear the feet of the other runners further back. As we turn left onto the steep downhill we slalom past other joggers and walkers. Sometimes a few yards apart, sometimes almost touching shoulders. I know from last year the tiny mile markers will quickly become a blur but I glance down at my watch for the first one – 5.35.
My plan for the race was to ignore pacing for the first two lower loops as I figured they’d be fast regardless. I’d start timing instead once we started the big loops. I knew 19.11 a lap was 2.30 pace, 19.4X was 2.35. For the next six miles Oz and I ran neck and neck, he pushed the downhills, I was ahead on the uphills and we dialed it back slightly for two passes of the long flat stretch at the bottom of the park. Coming past the South Brooklyn Runners water stop for the third time I knew I’d finally get a sense for just how fast we were going. It felt tough so I really hoped to see something right around 19.11.
Just like last year I didn’t really have a lot of options at this point – I was running above myself, there was probably a huge gap back to third, I didn’t want to run 18 miles on my own and I didn’t want to just roll over and concede the race to Oz. So I kept going. Second lap: 18.32. By the third lap I think we both started to sense the pace was too hot – a couple of weeks ago I’d been thrilled with a 1.12 half at Grete’s – we hit the halfway mark on Sunday barely 10 seconds slower. We had a bizarre incident a few moments later at the top of the park when a 6’5″+ weighlifter – so broad he took up 2/3 of a rec lane – took off his shirt and for some reason known only to him tried to run with us. Backwards. He got a few yards then his shirt got caught under his feet and went down so hard it sounded like a tree fell. We shouted back, he said he was ok, we flew down to South Brooklyn Runners again. 18.55.
On the second half of the fourth lap the wheels came off. I started to feel waves of “pre-cramps” through my calves and hamstrings. Stretching my stride triggered full-blown charlie horses and I had no option but to pull off to the side, stretch for 15 seconds and watch Oz disappear into the distance. I ran, cautiously, for 1/2 a mile and stopped again. South Brooklyn Runners, some Gatorade, 19.54.
Now I had a stitch to go with the cramps. I said to the cyclist charged with staying with me “this is going to get ugly.” Stopping and starting, jogging and stretching I limped round the 5th lap and knew the race was gone. I saw Daeha and Ben Starr (yet again), got a shout from Markus on his bike, passed Cherie and Wayne, ran past Alison, Liam, Emma, Miriam and saw so many others but I knew they knew what I knew. The support was never less than awesome but the tone had changed. “You got this!” had turned to “He’s 15 second ahead, bring him back!” had turned to “Hang in there, one more lap to go.” It was a death march but I couldn’t bring myself to feel disappointed. If part of your motivation to run is to explore where your physical limits are it makes no sense to be upset when you find them. My only real fear was training for 3 months, racing and going home wondering if I could have run faster. I’d definitely avoided that fate.
I got a huge lift as I hit the NBR water station and they started chanting my name (I’m tearing-up even thinking about that), but it was temporary and as soon as I was out of their sight I stopped again. Right before that though Misha had jumped out to run along side me. He told me that as bad as I looked Oz looked worse, that he’d slowed down dramatically and was “only” two or three minutes ahead. “Ok, thanks, that’s nice” I said, instantly dismissing any thought of a chase. Three minutes in three miles might as well be the moon. I looked up the road on the next straight-away just to make sure. Nothing. Oz was gone. Probably half a lap ahead by now. 21.44.
(cursor over video and click speaker icon to unmute / mute)
At some point on the sixth and final lap my cramps finally went away. I don’t know if it was the cold, heavy rain that had started to fall or the restorative effect of two slower laps but I finally got back to running continuously and relief washed over me. 1/2 a big lap and 1 small one to go. You’re going to finish this running, you’re going to set a PB, you’re going to get second to a much better runner and Chappaqua will have one less thing to brag about. You’ll even get to laugh over beers about the time you went out in 1.12 and positive split by 10 minutes. You stayed on the field and this is still a great day. Final time past South Brooklyn: 20.47 but the last half-lap had been faster. All smiles now. Final time across the endless flat at the bottom of the park. The rain has softened my feet and I can feel the skin of my toes tearing. Don’t care in the slightest. Bear left, the orange cones of the timing mat, Megan and Harry in the distance, NBR still cheering as if I’m still winning (I love this club), sharp left, past the shipping containers, look up but try to remember it’s still 0.2 to the finish.
Suddenly, he’s there.
Hugging the curb, struggling and 60 meters ahead! What happened?! Was Misha being serious? Is it even possible he fell apart as badly as I did? Did I have another lap to do?! Before I can push any of these thoughts through the molasses of my brain I’m on his shoulder, stride for stride for a moment but then he mutters “great finish” and I know he’s done. I grab my head in amazement and round the final bend to a shocked roar from NBR. Endorphins and adrenaline flood through me and I’m shouting and punching the air. A sprint across the line, a hug from Steve Lastoe and it’s over.
(photos by: Steven LA Mura (1,3) Megan Leese (2) Steven Kvalheim(4 video) Charlotte Binstead (5) )