Okay, i’m already tired. my idea of swimming involves my bathtub or a cocktail and a float, but Ray Sales and Ken Allen will tell us all the ins and outs of triathlons.
This is for all runners, even if you can’t swim. (I think they’ll tell us some good spots to buy swimmies.) If you’re experienced, come and share what you know, and if not, come to learn. And if you really think the only way you’d finish one is if you wore a life vest and sat in a boat for the swim portion, come anyway, because it will be quite interesting and you will def learn and laugh a lot.Listen to two of NBR’s most experienced and awesome triathletes talk about:
- Triathlon types and lengths
- What is it like to do a triathlon.
- Swim, transition, bike, transition 2, run.
- Training methodology.
- Racing strategy (too advanced?)
Ken Allen did his first triathlon, the NYRR Sprint at Flushing Meadows, in 2010. He was intimidated at first, but the next year he successfully completed Philly Sprint Triathlon, and in 2012 completed Philly Sprint, Black Bear Sprint, NYRR Sprint, and the NYC Olympic distance Triathlon. Ken has completed USA Triathlon Race Director Certification and is planning on starting a NY area triathlon in 2014.
Ray Sales is a badass triathlete and likes to swim a lot, ride his bike for really long distances, and run as much as he can stand. He has done a bunch of Ironman Tris. He has also done some ultras and is known for enjoying life in between training, esp his adorable daughter.
In addition, Jason Houston, who is a triathlete and certified personal trainer, will discuss his training regimen for Ironman Cozumel 2013.
It’s this Tuesday after Tempo, so take a nice easy cooldown and run over to the Greenpoint Reformed Church.
Dr Paul Salinas is a Certified Chiropractic Sports Practitioner specializing in the treatment and rehabilitation of athletes. He will be presenting on the self management of soft-tissue (muscle, tendon, ligament and fascia) to prevent injury. He will also discuss injury management and is offering this for free to anyone who comes!
Bio of Dr Salinas: http://www.parkavenuespine.com/about/meet-the-doctor/
In addition, Jason Houston, who is a triathlete and certified personal trainer, will discuss his training regimen for Ironman Cozumel 2013.
It’s this THURSDAY after speed workout – so take a nice easy cooldown and run over to the Greenpoint Reformed Church.
If you really want to get to the next level in your running (and duh, prevent injuries!) strength training is the way to do it! Come down on February 26th at 8:30 pm to the beloved Greenpoint Church on Milton Street for a great workshop. (And if you can, bring a yoga mat. We’ll try to bring extras but if would be great if you had your own but if you’re running over, no worries.) Join NBR for a Strength Training Workshop led by Sara Dimmick.
Sara Dimmick is Physical Equilibrium’s founder and lead personal trainer. Her vision of owning a fitness boutique in New York City with the capacity to offer high-quality fitness programs and nutrition services led her to open Physical Equilibrium in 2003. Originally from Maryland, Sara’s interest in personal training began while she attended Florida State University under a dance performance scholarship. Her education, which included classes in kinesiology, nutrition, dance conditioning and injury prevention, inspired her to pursue a career as a personal trainer and eventually open Physical Equilibrium.
As an experienced runner and triathlete, Sara knows firsthand that endurance athletes require a balance of core conditioning and strength training to maximize output and prevent against injury and chronic pain. This approach generates a total-body stability, increased strength, and explosive power that translates into increased speed and muscle balance to perform your best at endurance training and events.
A preview and description of the workout we’ll be doing :
Sara’s website: http://www.physeq.com/
Filed under: Apparel, Gear, Inspiration, Marathon, Members, Running Tips
As discussed at the recent Marathon Running Workshop, our own Mary Harvey has compiled a list of what to pack for your get away marathon. We were supposed to publish leading into the NYC Marathon a few weeks ago, but the storm and cancellation delayed it. Good Luck to all running marathons this weekend and month. Please pack with care! From Mary Harvey:
For the NYC Marathon, I would advise, on the chilly morning we have predicted, that folks take a look at the “Pre-Race Race Day Gear” section of the packing list, especially if they are not checking baggage. Personally, I will be bringing snacks/breakfast, old heat sheet (or new emergency blanket), cheap fleece blanket from old navy, throw away clothes (probably a cotton sweatshirt from an old race and some old sweats), chemical hand warmers, a few garbage bags (to wear/sit on), baby wipes, and probably a few plastic grocery bags in case the ground is wet, to protect my sneakers. Obviously, I will also have all of my regular race gear on me as well.
As for my background/travel experience etc:
I ran my first marathon in 2007. NYC will be my 16th marathon(4th NYC), and my 24th race of marathon distance or longer. I’ve traveled by plane, car, and public transit to all sorts of races, and I’ve stayed with friends, family, at hostels and hotels, and even camped out before races. It’s taken me a while, but I think I might finally have the packing list down:)
After the NYC Marathon, I’ll be running the NYC 60k on the 17th, and the Memphis Marathon on December 1. In the new year, I’m headed to Disney World for the Goofy Challenge (1/2 on Saturday followed by the full on Sunday) and then I’m focusing on the Jack Bristol Lake Waramaug 50 miler in April, where I hope to PR (it’s a road race) and then the North Face Endurance Challenge DC in June, where I hope to set a course PR in the 50 miler. Of course, I’ll be running some other shorter distance races in between:)
Let me know if there are other essentials missing. Latest and Greatest Race Day Breakfast (my favorites are cinnamon chex, fruit flavored greek yogurt, and organic pop tarts liberally spread with peanut butter)?
Thank You Mary! Good Luck at the NYC 60K!
Filed under: Events, Injuries, Inspiration, Marathon, NBR Goings On, Pain, Running Tips
October 17th, Wednesday, 8:30PM
McCarren Park Track after the Wednesday Night Run!
Whether it’s your first marathon, or your last (you swear!), come on our to this informal informational sharing workshop about marathons.
Bring some of your tips, and get ready to learn from others on:
- Pre-marathon. What you can do NOW.
- Just before the marathon. Like the night before. Like no eating beans.
- During. However many hours or days it takes you, learn how to handle the beast.
- After. What’s good for recovery.
Feel free to bring tips specific to share for NYC or just in general.We will meet after the Wed night road run in the core area. Come to the run and stay for the workshop, or just come straight from work in your fancy work clothes. Bring something warm in case it cools down. If the weather is miserable, we will reschedule for the next night.
I know of no better way to do this than with deep tissue reflexology and meridian acupressure.
Because I integrate deep tissue reflexology with meridian acupressure, not only is the local tissue of the feet and legs amazingly stimulated and revitalized but the entire physical and energetic body is affected, mobilizing stagnant or imbalanced energies in the vital organs and other systems.
I’m making it really easy for any past/present patient of mine who is an NBR member to show your feet how much you care by offering you a one hour session with me for FREE! And if you have not been a patient of mine before but are an NBR member, then the one hour session is offered at $40 (half off).
Come by one of the offices or call / email to schedule your one hour session with me.
Office General Number - (917)239-9995
Since the beginning of NBR, we have had the privilege to lead speed workouts every Thursday night. It is based on a weekly workout that is repeated every month. The workout has stayed the same during these 2 years for several reasons. The first is to keep it simple. As a runner, It is easy to remember- after a few months at least- which workout to expect. As a “coach” it is easy to learn how to time each workout, how to break up runners into specified heats, how to phase in recoveries after each rep. The second is to keep speedwork as a somewhat diluted workout that can accommodate all runners of all skills and running intentions. It has worked well, and we have enjoyed leading all the runners that have committed to coming out.
Now, with a new year, a new club points schedule, and perhaps a more developed and grown NBR, we are wanting to move forward. I can believe that this has the possibility to create an exclusive workout. With that in mind, I would like to define the exclusivity we are aiming for. First, I must make this clear: we do not limit speedwork to only fast runners. We understand that everyone has different talents and experiences, and rather than honing in on the fastest of the group, we do want runners to come out with the fullest intention of getting faster. In this sense, Thursday night is different than other scheduled NBR runs. It has always been our goal to have the workouts make our runners faster, and we have been able to see this pay off.
So with that preface, we will be introducing a new way of leading Thursday nights. The workouts will be seen as monthly ‘training sessions’ that are geared toward racing the distance of the upcoming club points race. I am compelled to do this for several reasons. First is because I am competitive. I hate to project this onto the group, but that is what interests me, and I will exploit my leading a run to fulfill my desires. Second, I believe in the group as a whole. I think we need to preserve the diversity of runners that represent us, especially at the club points races. And I want us to be confident in doing it. Thirdly, I know we are fast. And I know there is a lot of potential for us to get faster. I would rather work on the people I run with and love to get faster than wait around to recruit the one that will bring home the bacon (although that would be nice too). This is where we might seem exclusive: don’t expect to run Thursdays without getting faster. I am not a certified coach, nor have I ever had and official experiences beyond one season of high school cross country. I see running as pretty simple. But after running my first marathon (and taking the months of training beforehand a little more seriously) I am starting to believe that there is a little bit more to training for a race than just running fast or long. So with the help of other runners that I have much respect for, here is the workout planned to get you in shape for the first club points race of 2011: The Coogans 5k on March 6th.
week 1- Feb 3rd:
week 2- Feb 10th*:
week 3- Feb 17th:
week 4- Feb 24th*:
week 5- Mar 3rd:
* Denotes dates of NYRR Thursday Night at the Races
Even more demanding in these workouts will be the dictated pace of each rep and the recovery times between. The generalized concept behind these workouts is to build up a tolerance of running at faster speeds than what you are usually running during your other daily runs, (There is actually a science to it, i am learning, where you are building up your body’s lactic threshold which allows you to run harder with less fatigue…basically, your body learns to run more efficiently, which will help you regardless of what type of runner you are. Sounds like a pretty good deal.) While I mentioned that I am not thoroughly qualified to assign specific workouts, I would encourage runners to see Thursday night workouts as only part of a 5k Training program. There are several sites with great workout plans for all types of runners, and pretty much all of them encourage speed enhancing workouts.
We hope this change isn’t seen as offensive, as our intentions are only to encourage everyone to strive for their desired potential. We love NBR and what it stands for, and love seeing you guys get fast.
Filed under: Apparel, Events, Gear, Inspiration, NBR Goings On, Running Tips
Put something on those tootsies…and everywhere else! Come on down, show off your snazziest running gear (packs, running tights, sneakers, shades, etc) and we’ll talk about how fab it is! Or, just come on down, bring some drinky to share and we’ll have some geeky running fun!
Sunday, February 20th
7:00pm – 10:00pm
RSVP on Facebook Invite.
I am from Texas. I went to college in Florida. I trained in high school in 80-95 degree weather (except for our 1 month of winter, when it was more like 60-70 degrees). I now live in New York. I don’t like winter.
Don’t get me wrong, there are things about it I like (not that many), but I don’t like being cold, and the lack of sufficient sunshine gets me all s.a.d. and until this past summer, I was pretty sure I’d rather run in the heat than the cold. But, for those of you who trained and raced all summer, you know how brutal it was– I couldn’t hang! Running even four miles often put me in the dangerous pre-black-out zone and at the Tomato Trot in August, I was seeing spots by the end of the 5K. What gives?
2010 was a pretty crummy training and racing year for me. Admittedly, my heart wasn’t in it and coupled with a intense work schedule, I did the bare minimum. But now in 2011 I have kind of a lot of free time (more than I would financially like), and my main goal is not to squander it. I’d like to pick my training back up, build a good comfortable base, and have fun with running. Finally outfitted in proper winter gear, I’ve been hitting the alternatingly dry/icy/snowy/slushy streets (mostly Kent Ave. and the Williamsburg Bridge) during morning or midday on lucky days when the sun is shining.
So this is the secret I have discovered… good winter gear + sunshine = fun running times! I can still have fun when the sun isn’t shining, but I think the Vitamin D gives me a lot more happy feelings than just running in the cold alone.
My “good winter gear” consists of: the lovely Sugoi Mid-Zero Tights, a Brooks jacket kind of like this, some sort of technical long or short sleeve (or both depending on the temperature), and either my awesome Sacouny Ulti-Mitts or these Asics Marathon gloves, and my ear-warmer-headband-thing. I have considered getting warmer socks but haven’t done so yet– I just deal with the “rock in my shoe” feeling for a few miles until the rock (my toe) thaws out.
Every time I go for a run in the cold and have a good time, I’m kind of surprised, even though I’ve logged quite a few miles this month. And the other day, even more to my surprise, I found myself thinking, “I’m going to miss this when it’s summer”.
Next step… speedwork. I’ve been to one work out this month, and I really need to go more often. So now that I’ve told you all that, you have full permission to harass, guilt, and creatively persuade me to get to speedwork each week.
Filed under: Events, Running Tips | Tags: heat, hot running, running, summertime
Running in hot weather can be miserable – or you can have fun with it. NBR shared some tips on running through the hot weather at a recent salon.
- Bring lots of cold water
- Cold water is absorbed faster into your system
- You can sweat up to 3 liters an hour – but only absorb 1 liter at most in an hour.
- Don’t drink lots of water just when running – drink plenty before and after.
- Cherie’s secret: Bring a sports bottle of water into the shower. While you’re rinsing off, hydrate!
- Salt up!
- If you don’t eat a lot of processed foods, salt your food.
- Drink sports drinks.
- Take endurolytes or scaps for long, hot runs.
- Wear light colors
- Wear wicking fabrics – cotton gets gross and wet, and then you chafe.
- Cover up so you can avoid sunburn!
- Wear sports sunscreen
- Wear hats/visor and sunglasses to protect your face of sun
- Respect your limits – you might not be able to run as fast. That’s okay.
- It takes a while to acclimate so be patient at the start of hot weather running.
- You can also use a sauna to acclimate.
- It’s okay to back off for cut a run short. Go and get some ice water (or ice cream!) instead.
- Pouring water over your head lowers your heart rate 5 beats per minute for 5 minutes afterwards.
- Hit up the water fountains in parks – and run through the sprinkles and fire hydrants whenever possible.
- Non-alcoholic beers is supposed to help rehydrate you (though NBR always tells me that alcoholic beer is what works!)
Right now, I’m LOVING this heat. It’s great for heat training. I’m training for the Vermont 100 Miler, and it has been known to be QUITE hot during this race. I’m taking advantage of the hot temperatures to train in the heat of it – so if it is this hot, I’ll be ready. I also have the Burning Man Ultramarathon on September 1st, so I want to be ready for however hot it will be.
The key word here is acclimate. I have been slowly building myself up and am looking forward to running home from work tomorrow. I hope it is at least 95 when I’m running home. I run slower than usual, and carry cold water (which is inevitably warm by the end, but what can you do?). Water is very important.
A bunch of my friends are running the Badwater Ultramarathon – the training they’re doing is insane. I’ve done some elements of their training, to a lesser degree. My friend Tony has been spending time in saunas of 207 degrees. I did some sauna training and found it very helpful. I bring a book, some water, and sweat like crazy for 20 minutes.
But perhaps you aren’t insane. Or perhaps you aren’t sure HOW to run in the heat. Come to tomorrow’s salon with some ideas of your own…and we’ll have plenty to share!
Join us tomorrow to discuss how to train in hot weather:
Wed, July 7
TBD (224 Franklin St at Green St in Greenpoint)
Look for the dorks in NBR gear
Feel free to come sweaty after a run – food, drink, and even water is served at this bar!
Filed under: Running Tips
As a personal trainer and a running nerd I often get asked about running form. Although I do not claim to have the perfect form myself (I’m working on it) I do know the principles and I use them when I can.
First thing you want to remember is that running is more like a controlled forward fall, lean from your ankles about 10 degrees without bending at the waist (hold that core straight.)
Next you want your eyes gazing down at the road ahead of you. I like to look at other runners feet while racing to keep this position, be sure not to tuck your chin to your chest you want your head and neck nice and relaxed.
Breathing. This was a challenge for me when I first started running. I just couldn’t figure out how to breathe right. Really the only trick to this is breathing through your mouth only and relax as much as you can and it will come naturally.
Most runners don’t realize that your upper body also plays an important role in your form so let’s look at the shoulders. You want your shoulders low and relaxed. To help you get the picture right now you should raise your shoulders toward your ears then let go. Which feels better? Low, of course, but most runners tend to tense up during runs and this tension is wasting energy that you can be using to run faster.
Arms: you’ll want to hold your elbows in at a 90 degree angle with your forearms parallel to the ground, swing your arms forward and backward in a straight line and avoid swinging your arms across your body which will again slow you down. You want to drive your elbows straight back when you’re picking up the pace with your hands reaching the side seam of your shorts.
Keep hands slightly cupped with thumb and index finger resting on each other and push down with your hands and elbows while in motion.
And now for everybodys favorite part, your feet!
Yes there are a few different type of strikers out there, heel, mid foot, and forefoot. Here’s the skinny on each one.
Heel strikers can be injured if they land too far back on their heels because the position over flexes the foot but even more common is that heel striking can hurt your over all pace because you are literally breaking as you come down on your foot.
Forefoot strikers put extra stress on their calves which can cause a host of lower leg injuries.
What I think works best is to strike on the mid foot, it enhances stability through your stride and promotes more turnover so your feet stay on the ground for the least amount of time.
Changing your form takes time, I have been heel striking for some time and changing to mid foot is taking a lot of effort, but the better I become at it the better my race times become.
This NBR-ticle was brought to by mark saxon
Please note, I am not a dietitian I am certified as a personal trainer and I learned this directly from a sports dietitian who trained pro football teams as well as runners and tri-athletes.
TEN TIPS TO HELP YOU RUN YOUR BEST
- Whole Foods
Eat mostly whole foods with minimal processing. Supplements cannot replace the benefits of whole foods, which provide hundreds of natural ingredients in an ideal mix.
- Hydrate, Hydrate, Hydrate
Lack of thirst means you are not properly hydrated. A good indication of proper hydration is having pale yellow color urine. Hydrate before, during, and after physical activity. The proper way to hydrate is drinking less fluid more frequently. The key is not to overload your system.
- When to Eat
Fuel your body 2-3 hours before physical activity to supply your muscles with energy and delay fatigue. Focus on carbohydrates, with moderate protein and low fat. Have a sports drink if you’re planning a run lasting an hour or longer. Replenish muscle energy stores by choosing carbohydrate- rich foods within 30 minutes after a run and again within 2 hours. Recovery meals and snacks should be high in carbohydrates, moderate in protein and more liberal in fat (good fat that is).
- Sports Drinks vs. Energy Drinks
As runners we all know about Gatorade and why we drink it (for energy and electrolytes to keep us hydrated). Caffeine is a stimulant, not a source of energy. If you’re used to your cup of coffee in the morning it’s fine but keep in mind if you are saving that coffee or energy drink for race day and you’re not accustomed to having it you may find yourself jittery or even running to the nearest portapotty.
- Get Some Sleep Dude!
Yes this is NBR and we love to party like non-runners, but you need adequate rest so your body can recover.
- So You Want To Lose Some Weight
Changes to body composition do not occur quickly. Rapid fluctuations reflect changes in fluid balance. Gradual weight loss or weight gain, about ½- 2lbs per week is ideal.
- Don’t Skip It
Breakfast, yes still the most important meal of the day. Eat within an hour of waking up to stoke your metabolism and give you the energy you need to have a productive day.
- Calories = Energy
Pre-plan all your meals and snacks so fuel options are available when needed. Aim to eat every 3 to 4 hours and always have a drink available, and I don’t mean PBR or gin-and-tonics.
- Just like NBR, C.P.F. is a Team
That’s Carbohydrates, Protein, and Fat as well as vitamins, minerals, and water are all necessary to optimize performance and overall health.
Follow a balanced diet with whole grains, fruits, vegetables, nuts, seeds, and plenty of fluids is ideal. And if you are a carnivore and like to indulge in eating animal carcass, then remember lean meats and low-fat dairy foods.
I am Mark Saxon and this was my first NBRticle.
Stayed tuned for more nutrition tips!
Here are some winter running tips from our recent running salon. Yes, it’s cold in winter, but that doesn’t mean you have to stay on the treadmill for three months out of the year.
General Winter Running Tips
- Layer it up – it’s key to keeping warm
- Wear a tshirt (wicking) under your layers
- Don’t overdress! Dress in less layers than you’d like — you’ll be cold the first few minutes, but you’ll warm up. (I can speak to this for this morning’s run. I almost ran back inside to put on another layer, but by the time I ran a few minutes, I was perfectly comfortable!)
- Technical gear is key. In the winter, cotton is your enemy. It gets wet, and wet=cold. With 15% off for all NBR members at JackRabbit next Monday, and the holidays approaching, purchase or ask for technical gear. I’m a big lover of EMS (get on their mailing list for coupons and notices of sales) and National Running Center (http://www.nationalrunningcenter.com/). Also, post-holiday sales are great for picking up good gear at good prices.
- I wear a mask like I’m robbing a store when it’s really cold. It’s made of technical gear, and just has holes for my eyes, and is really, really sexy. I’ve been honked while wearing it.
- Keep your neck warm. And your head. You lose a lot of heat through your head.
- If you’re an asthmatic like me, keep your inhaler on you during those super cold windy days — the cold can aggravate asthma.
- When it’s icy, I pull on my Yak Trax like a pro. (http://www.yaktrax.com/ProductsPro.aspx) Note: don’t run on non-icy/non-snowy roads/sidewalks with them b/c that is not comfortable at all and will wear them out much quicker. Douglas and I both own them so we’ll be running all snowy winter long!
- Wear sunglasses to protect your eyes from harsh wind (I didn’t have any on this a.m. and my eyes were tearing a lot at the start of the run) and the crap that is flying around Kent Avenue and our permanently under-construction neighborhood.
- Keep drinking. Just because it’s cold doesn’t mean you’re not getting dehydrated.
- If you aren’t sure if you can’t make it, do a loop course. Run a short loop, and you’ll probably be feeling great that you’ll do another few loops. Of course, there are those days like yesterday (pouring rain, windy, super cold) where you may just do one loop and go inside and drink some hot cocoa. I totally understand!
- Cross-train. When it sucks so bad, go on the elliptical, indoor bike, swim, treadmill if you’re coordinated enough. (I’m not.) You can also do things like cross-country ski or snowshoe. We talked abt having an NBR field trip to go snowshoeing or cross-country skiing for a day. Yay, fun!
- Mittens are warmer than gloves (b/c you can keep your hands together instead of having them separated).
Running Tips for Long Runs
- Wear additional layers. I find that my temperature fluctuates a lot, so I take layers off, put them back on, etc.
- Hand warmers make my long runs bearable…I put them inside my gloves or mittens.
- I put warm water in my water bottles. It gets cold, but it prevents it from freezing right away.
- If you run with a Camelback or some sort of backpack hydration system, get an insulator for the straw. I ran a 50k where my straw froze and I had no water for a long time. It was pretty miserable.
- Hold gels in your hands for a few minutes before eating to warm them up.
- Some running snacks, like shot blocs and Luna moons, get very hard and chewy. I skip these snacks in the winter.
- Wool socks keep your feet toasty in the long run.
- Be careful on trails – there can be icy spots covered with snow, mud, etc.
- Motivate yourself by training for a Spring race. Doing the Umstead 100 Miler in March is helping me get out of bed every morning. “I know it’s cold, but I have a race coming up!”