Filed under: Inspiration, Marathon, Members, Races | Tags: goal setting, marathon, Races, running, team
The fourth in our Marathon Team Spot check-ins, we talk to the Tuesday Night drill sergeant run leader, Katie Winther!
Q: So unlike most people who knew they were going to be running the Marathon since earlier on in the year, you’ve only had since June to mentally and physically prepare. How do you feel?KW: I’m feeling pretty psyched and appreciate being a procrastinator when it comes to the marathon. I’m not sure how I would manage if I had the marathon on the horizon since before June. Physically, NBR has helped make sure that I had the physical strength and now it’s just working on the mental side of running through a marathon.
Not wanting to let NBR, or myself down. I have a goal and I am determined to try my best to make sure I get to the finish. Plus my mom is flying out to see this so I’d better at least finish.
Q: Do you have any mantras or catch phrases that get you through the long runs?
KW: I had a coach once tell me, “the will to win is worthless, without the will to prepare,” and for some reason that has always stuck in my head whenever I hit a wall. I just think of what’s on the other side and how I’ll get there.
Q: What of your training accomplishments have you been proud of thus far?
KW: Running 20 miles and afterward being alive and able to throw down at Beer Island.
Q: Do you have a favorite running route?
KW: My favorite route starts downtown and goes up the West Side Highway and then around Central Park and then back across the Queensboro to Pulaski to Greenpoint. It’s a favorite of mine because it covers so much of my own NYC history from where I used to live on the UWS to where I currently live now in Greenpoint– and everywhere in between.
Q: What’s your favorite way to refuel after a hard workout?
KW: People’s Pops or really anything cold and delicious.
Q: Have you picked out your “marathon shoes” yet?
KW: New Balance 890s.
Thanks, Katie! We always look forward to your chipper, and yet unrelenting, attitude towards hill repeats– see you out there!
Filed under: Inspiration, Marathon, Members, Races | Tags: goal setting, marathon, Races, running, team
The second in our Marathon Team Spot check-ins, we talk to the smiley and always positive Alex Walsh!
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Alex (in dark blue) with some of his sources of motivation.
Q: So unlike most people who knew they were going to be running the Marathon since earlier on in the year, you’ve only had since June to mentally and physically prepare. How are you feeling at this point about all of this marathon business?
AW: I feel there is so much built up to the marathon, that I am happy I did not find out about my entry until June. I had been running a lot and had a good base, so if I had not gotten into NYC I would have ran another fall marathon (however I am really happy to be running NYC with/for NBR).
Q: Do you have any mantras or catch phrases that get you through the long runs?
AW: Folk songs like, The Mermaid, “Oh the ocean winds may blow, the stormy seas may roll, bumph pha rump bump bum, but we poor sailors go skipping to the top while the landlubbers like down below, below below,” etc… there are many verses and it can be sung in rounds…
Q: What of your training accomplishments have you been proud of thus far?
AW: I am proud of myself after ever run, and thankful for anyone who accompanied me.
Q: Do you have a favorite running route? Why?
AW: I would usually list the trails around Lake Minnewaska, up near New Paltz, but lately I have been enjoying the company of other runners so I guess I’ll say whatever route the Sunday Funday Runday is taking.
Q: What’s your favorite way to refuel after a hard workout?
AW: Endurox/Accelerade. Healthy eating, stretching, foam roller, yoga.
Q: Have you picked out your “marathon shoes” yet?
AW: Brooks St Racer 5, otherwise known as my clown shoes.
Thanks Alex! Hope you’ve been teaching your Nite Owl and Sunday Funday cohorts the verses to your favorite folk songs so you can all sing together on those long runs!
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!)
–Cherie
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!
Let’s SWEAT!
Join us tomorrow to discuss how to train in hot weather:
Wed, July 7
8:30 p.m.
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!
–Cherie
Filed under: NBR Goings On | Tags: group, ideas, meeting, minutes, running, volunteering
Thanks to everyone who came out to the meeting last night! Was super to have all of your input, ideas, and thoughts. Here’s a recap for those of you who weren’t able to make it or just want some more food for thought…
We will most likely have our next meeting in mid to late October.
Aja
——-
NBR TOWN HALL & PLANNING MEETING • Sunday, April 25, 2010
1. Coming Up
- Club Points Races: Healthy Kidney 10K 5/16; Mini 10K 6/12 (W); Father’s Day 5M 6/20 (M)
- Other Upcoming Races: Auto H.S. 5K 6/12; Burning Man 50K 9/1
- Brooklyn Half Team Volunteering – Saturday May 22 – sign up here
- Gear Available for Purchase – order here
2. Community Meetings Re-Cap
- NYRR Club Council (4/14)
- Check your Marathon Member Profile to be sure team affiliation is correct
- New separate women’s blue start area (initiated at Run as One)
- Possibilities for 2011 or sooner: Women’s Open B Division; sub-5:30 start area
- Corral placement may vary from race to race. Self-police to be sure you’re in the right corral.
- OSA Meeting (4/20): NBR repped its votes about rules being posted at/on track and had one of
the highest voted issues brought up at the meeting. OSA’s next meeting is October 20th.
- Williamsburg Walks (4/21): Will be a 2-day event held over one weekend, June 26-27.
- Greenway Initiative (4/22): Work continues on 14-mile pathway from Sunset Park to Greenpoint
3. Track Meet Update – contact Matt
- Cancelled for this year. Anyone want to take it on for 2011?
- Other ideas: informal night meet, the Franklin St. Mile, informal 5K on WB bridge to get to know other clubs
4. Educational Member Events – contact Cherie
- Injury Prevention workshop a success! Find handout here.
- On the horizon: Nutrition Workshop (May 24th), Hot/Summer Running Salon (June), Long Run Training Discussion (July), Barefoot Running, Running Your First Marathon, Sports Massage
- Suggestions for free places to host these events?
- Contact Cherie if you have any ideas, contacts for spaces, contacts for guest speakers, etc.
5. Social Events – contact Lidie
- May: Brooklyn Half Beach Party; June: BBQ? Brunch?; July: Summer Garden Party
- Help needed for organizing pre-race dinners and post-run brunches!!
6. Gear – contact Allison & Jen
- Gear is in, singlets are on their way
- Suggestions: technical NBR t-shirts, NBR pop-up tent
7. Running Safely! – Olenka
- Reflective Gear, Headphones, Emergency ID (YikesID, RoadID, etc)
- Look on the sites soon for more info on running safety!
8. Team Volunteering & Allocating Marathon Spots
- Next up: Brooklyn Half (need at least 30 people) – Does not count towards 9+1
Earns us team spots for the 2010 NYC Marathon – we are on track for 4-5 spots!
If you sign up to volunteer, it is a commitment. Please be there.
- How Spots Will Be Allocated:
1. Must prove yourself to be an active member of NBR: group runs, meetings, other events
2. Must contribute to NBR: volunteer at events, be a run leader or help the group in other ways
3. Express yourself creatively as to why you want to do the NYC Marathon this year (in writing,
video, music, photography, food, etc.) and include a short description.
- Applications due June 7th. Spots allocated by June 15th.
- Other Allocation Ideas: lottery and/or weighted lottery based on NBR participation, silly contests, etc.
- Other Volunteer Opportunities: OSA Park Cleanup, Rooftop Farms, Soup Kitchen, Compost, etc.
9. NBR Field Trips – Need Leaders!
- Relay Races; Trail Runs & Weekend Retreats; Out-of-town Races
- Idea: 15K in Utica on July 11th (ends at a Brewery)– need someone to lead, but Sherry can help.
10. A Summer Retreat for Runners: August 27-29 – Stafford, CT at the Clearpoint Center
- Includes: Tomato Trot 5K & Red Fire Farm’s Tomato Fest; Hiking, Swimming, Trail Run, etc.
- $200 per person includes: lodging, 4-5 meals, race registration and festival entry
- Limited to 15 people; Registration Opens May 1st – but can make a deposit after meeting
- More info to be posted on the sites soon. In the meantime, email Aja for more info
11. Managing Our Growth
- Challenge: Inclusiveness for all members and kinds of runners
- New Member & New Runner “Orientation”: non-running hour held once a month to welcome
new members into the fold, tell them about the runs, offer running/gear tips, answer
questions, etc. Will be led by 2-3 NBR members, can be different each time. NEED people to volunteer for these.
- Suggestions: Perhaps doing beginner’s runs/new member orientations after regular run has ended, after bridge runs, backyards of bars, McCarren park, targeting Sat. AM runs as perfect runs for new members, having more pace groups on Wednesdays is important.
- Advanced Beginner’s Run added
- Challenge: Administrative Efficiency and Membership Leadership Opportunities
- Responsibilities need to be delegated further. New opportunities available for those who want
to get more involved. Each run and admin position has 2 leaders, unless noted otherwise.
- NBR Run Leader and Admin “Positions”: There are some openings, see box!
- Challenge: Online Efficiency
- Efforts are in place to make sites contain same vital information.
- Would a monthly newsletter help to streamline finding out about events, races, etc.? NO.
- Suggestion: Have additional online discussion group(s) for non-running topics, keep Google group to
race and group run info only
12. New Group Run Schedule & Group Run Management
- Year divided into two seasons Winter/Spring (Nov-Apr) and Summer/Fall (May-Oct)
- Allows more members the opportunity to lead runs and to change runs based on season
- Idea: an interactive calendar where people can post one-off meet-up runs
- 3-month incubation period for new runs before incorporated into new schedule
- Workouts/routes posted ahead of time online?
- Comments: Workouts to start on time; should all include group stretching and strengthening; new members should be better introduced and welcomed into the group
- Beginner’s Run Training Program: Couch to 4M (7/17 CPC 4M)
- Incorporates learning opportunities: gear, form, racing, physical and mental strengthening
- Marathon Long Run Training Program (June/July-Nov) with additional workouts posted online
- Incorporates learning opportunities: injury prevention, training safely, etc.
- Need someone to lead it!
- Monthly New Member & New Runner Orientations
Other Ideas From Group:
- Form Clinic (Owen)
- CPR Training (Fernando looking into)
- Introductory Primer on website
Do you have other ideas? Email us!
This morning, I got up very early to do an easy run. I headed out my door at 4:45 a.m. on a Saturday, in good spirits (though a little tired). Because it was a Saturday morning, people were still coming home from the night before…
I passed a large group of drunk guys in the park, “You are running girl? We ain’t been home yet! You’re amazing!” I laughed, pushing forward.
A guy stared at me. “Did you get up early or are going to bed really late?” “Early,” I told him. “No going out – I have a marathon on Monday.”
A couple making out in front of a recently-closed bar paused to stare at me. They began talking about whose house they should go to – if they indeed should go home with each other this very first night. I ran past.
People stumbled down the street, towards their homes, out of bodegas, laughing at things that aren’t funny to anyone else.
“Running, now?”
Yes, and many other times.
–Cherie
Hey NBR!
To help us plan for the rest of this year and the next and get thoughts gathered pre-Planning Meeting (April 25th)… WE NEED YOUR FEEDBACK!
No matter how participatory (or not) you’ve been with NBR, PLEASE complete this survey by this Friday, April 17th. http://www.surveymonkey.com/s/XKH532F
THANK YOU!
- Aja
—————–
NBR Town Hall Planning Meeting, 4/25 – 6:30pm
Greenpoint – Church of the Messiah – 129 Russell (Driggs/Nassau)
This is a meeting for and by everyone in NBR. Please plan to attend.
Filed under: Group Runs, Races | Tags: group run, races runs, racing, running
Hey Everybody,
Let’s meet up before the Scotland Run on Saturday at 8:30 AM. We’ll meet in the usual spot – down on the L train platform at Bedford by the cop-in-a-box booth and head to the race together. The race doesn’t start until 10 and the weather is supposed to be the exact opposite of last year (which was rainy and freezing). Should be a fun one! Here’s the map of the course. It’s the hard way around the loop but the hills are over early.
I know some folks are planning on running back to Brooklyn after if anyone is interested. See you then!
-Matt
PS: http://sounds.wavcentral.com/televis/snl/scotcrap.mp3
Filed under: Group Runs, NBR Goings On, Races | Tags: fun, goal setting, group run, Races, running
Here’s the plan for where we’re meeting to head up to the Coogan’s 5K this Sunday…
It’s a hike up to Washington Heights, and in order to best compromise not too crazy early of a wake-up call, but still getting to the start
in good time…
Meet on the Bedford L platform by the cop-in-the-box at 7:15am!
The train leaves at 7:20am! Be on it!
We’ll take it and transfer to the A, getting us to 168th St. (a block
away from the Armory) around 8:08am, giving us a few minutes to drop
off bags, do a little warming up, etc. before getting into the corrals
before they close (8:45/8:50).
[If you want to get there a little earlier, I would recommend the
6:50am L train, which will get you up there around 7:50am. ]
Excited for our first club points race of the year! It’s going to be a
blast.
-Aja
FYI: There are still spots open in this race and you can register in
person at NYRR or on race day. Race day registration/number pickup is
at the Armory (@ 168th St.) ends at 8:30am! If you can pick up your
number (or have someone do it for you), etc. before Sunday, it is
highly recommended.
Filed under: NBR Goings On, Races | Tags: charity, fun, Rochester Marathon, running, volunteer, volunteering
Let’s Volunteer as a team for the NYC Half Marathon!
It’s gonna be fun, we’ll get to mix crazy quantities of Gatorade, maybe don a poncho, and cheer on thousands of runners (and a couple dozen of our own!) in one of the biggest races of the year!
Date: Sunday, March 21st – 5:00am
Where: Central Park, Fluid Station #3 (West Drive @ 86th St.)
Sign Up: Do NOT register through NYRR’s volunteer site.
You MUST email us and/or put your name on our volunteer spreadsheet. We’ll be sending a final list to NYRR a couple of days prior.
The volunteers do NOT have to be runners– so drag your significant other, sibling, parent, or unsuspecting friend and add them to the list!
PLEASE NOTE!
This is for TEAM VOLUNTEERING and will NOT count towards 9+1 requirements. Team Volunteering allows our team the opportunity to earn 2 or more spots in this year’s NYC Marathon for our members who (1) didn’t get in and are rarin’ to go and/or (2) have circumstances that would have prevented them from being able to qualify (previous injuries, extensive travel, etc.). It is an AWESOME opportunity that is extended only to clubs. Our team must volunteer at least 10 members at TWO races between now and September 30th.
Please let me know if you have any questions!
Aja
