It's nice to be back in the routine of being home and catching up with running buddies and friends and family. I almost forgot what frozen eyelashes feel like;0)
Looking forward to Super Bowl Sunday from Tampa, Fl. Who do you like in The Super Bowl? Go ahead and vote on the right... I am going with Pittsburgh! My sister is a Pitt graduate (and still lives there...although I haven't heard from her in ages...Nadia!...are you out there!???), my mom lives in a Steeler home in Steeler country and I spent a good deal of time down in PA growing up.
What a great week I just had. I am in some great classes this semester...tough but very interesting! Solid week running as well. I was able to get some good hill running in and some speed workouts too despite the frigid conditions. All runs done outside. We'll see how long that lasts!
Miles for the week: 79
Monday: Rest/hot tub/steam room
Tuesday: 7 miles total---> four mile repeats at an average of 5:52/mi. with 2 minutes of rest in between---*roads clear but snowy and windy behind airport
Wednesday: 12 miles total---->easy 6 miles in morning on Warren Rd. to Asbury and back; easy 6 miles in evening through Sapsucker Woods and back
Thursday: 12 mile run from apt. to Etna and back
Friday: easy 6 mile run on Tri for Y run course w/ add-on in morning; easy 6 miles in evening in Cass Park w/ add-on
Saturday: 15 miles total---> 5 miles in morning w/ Michael W. doing three Gun Hill repeats but had to bail due to gastro intestinal problems; Went back to Gun Hill in evening for unfinished business and did 4 repeats w/ add-on for 10 miles
Sunday: 21 miles with Michael W., Jeff D., Karen G., Brian T., and Alex W. doing the infamous Triple Hump route w/ add-on...Thanks for a great run today guys!
I wanted to get 80 miles this week but somehow lost a mile in there somewhere...oh well...still quite solid in my book. I am going to drop back next week and give the body a break...relatively speaking. Keep the spirits high all you runners living in harsh climates...the birds will be chirping, flowers growing, and snow will be melting soon enough!
Signing off...after...
QUOTE OF THE WEEK: "Friendships are born on the field of athletic strife and are the real gold of competition. Awards become corroded, friends gather no dust." ~Jesse Owens
(Approximately mile 67 at The Pacific Crest Trail Ultra-100 in the Hood (Oregon) in Sept. 2009. Photo by Terry Sentinella)
Sunday, January 25, 2009
Sunday, January 18, 2009
Extremism
Most ultra runners are extremists. I know that I have been accused of being extreme in a few different areas of my life past and present.
Traveling from 80 degree Fahrenheit weather to, no joke, sub-zero temperatures and running straight through it all (outside) would raise a few eyebrows from "normal" people. As another runner put it so nicely..."These type of workouts are character building".
It's been a little challenging making the transition back to reality but after toughing it out this weekend and battling with the voices in my head that said, "It's really cold...It's probably not wise to be out here for that long, you probably want to ease back into it and acclimatize your body, you have enough miles for the week, etc. etc., it feels nice to have persevered. I have learned that these are just rationalizations and excuses to quit that will often come in long races as well so it is beneficial to work through them. If you can it usually reaps performance benefits and feelings of personal satisfaction. I am proud that I did not submit this weekend even though I really wanted to at times!
Miles for the week: 70
Monday= Easy 5 mile run around the town of La Fortuna, CR
Tuesday= 2 x (4x800) at a 5:30/mi. pace; 80 second recovery in between intervals and 3-minute rest between sets. Performed at the base of Arenal Volcano. Very hot and humid!
Wednesday= Rest/Travel back to Newark,NJ and freezing cold Ithaca!
Thursday=Easy 6 miles down Warren Rd. and back
Friday= Easy 6 miles in morning running to Varna Auto Service to get my car; Up tempo 8 miles (about 6:30/mi. pace) at night behind airport (because I was freezing!)
Saturday= Gun Hill Repeats w/ Michael W. (450 steep feet in .85 of a mile)-- We did 6 repeats then added on some mileage on rec-way trail for a total of 17.5 miles
Sunday= 19.5 miles from Finger Lakes Running Company around Stewart Park, Fall Creek, downtown, out towards Buttermilk- 13A to Cass Park (double loop) w/ downtown/Fall Creek add-on! whew!= Toast! Ready for a rest!
A very tough weekend indeed! Not to mention catering a wedding for 11 hours on Saturday after that hard workout. Time to get back to business and ready for another semester of school starting in a couple days. Happy Running!
QUOTE OF THE WEEK: "Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success."---Juha "The Cruel" Vaatainen
Traveling from 80 degree Fahrenheit weather to, no joke, sub-zero temperatures and running straight through it all (outside) would raise a few eyebrows from "normal" people. As another runner put it so nicely..."These type of workouts are character building".
It's been a little challenging making the transition back to reality but after toughing it out this weekend and battling with the voices in my head that said, "It's really cold...It's probably not wise to be out here for that long, you probably want to ease back into it and acclimatize your body, you have enough miles for the week, etc. etc., it feels nice to have persevered. I have learned that these are just rationalizations and excuses to quit that will often come in long races as well so it is beneficial to work through them. If you can it usually reaps performance benefits and feelings of personal satisfaction. I am proud that I did not submit this weekend even though I really wanted to at times!
Miles for the week: 70
Monday= Easy 5 mile run around the town of La Fortuna, CR
Tuesday= 2 x (4x800) at a 5:30/mi. pace; 80 second recovery in between intervals and 3-minute rest between sets. Performed at the base of Arenal Volcano. Very hot and humid!
Wednesday= Rest/Travel back to Newark,NJ and freezing cold Ithaca!
Thursday=Easy 6 miles down Warren Rd. and back
Friday= Easy 6 miles in morning running to Varna Auto Service to get my car; Up tempo 8 miles (about 6:30/mi. pace) at night behind airport (because I was freezing!)
Saturday= Gun Hill Repeats w/ Michael W. (450 steep feet in .85 of a mile)-- We did 6 repeats then added on some mileage on rec-way trail for a total of 17.5 miles
Sunday= 19.5 miles from Finger Lakes Running Company around Stewart Park, Fall Creek, downtown, out towards Buttermilk- 13A to Cass Park (double loop) w/ downtown/Fall Creek add-on! whew!= Toast! Ready for a rest!
A very tough weekend indeed! Not to mention catering a wedding for 11 hours on Saturday after that hard workout. Time to get back to business and ready for another semester of school starting in a couple days. Happy Running!
QUOTE OF THE WEEK: "Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success."---Juha "The Cruel" Vaatainen
Sunday, January 11, 2009
Runners High In The Cloud Forest
I just finished an arduous 17-mile run around and through the Monteverde region of Costa Rica and wish I would have brought a camera with me. I ran about 7 miles on a rocky ridge that could easily have been in a magazine shoot. Definitely getting my legs back into ultra shape as I climbed and descended some pretty serious elevation changes this weekend. I was able to get a solid 14-miler in yesterday morning finishing the week with 60 miles. It has been nice up here because it is much cooler. I don't even want to think about what we will face on Wednesday as we make our journey back to Central New York!
Much talk of the earthquake that hit here the other day although we felt nothing as we gobbled down lunch. That's all for now...keep on keeping on!
Much talk of the earthquake that hit here the other day although we felt nothing as we gobbled down lunch. That's all for now...keep on keeping on!
Sunday, January 4, 2009
Montezuma
I feel so grateful to be out of the cold Northeast and exploring this absolute beautiful country and culture. Erica and I are having such a fun time and miss everyone...Happy New Year to all!
My body feels so good to be back at running too. I was able to get in 50 miles this week including a solid 15-miler this morning from 5:30am to 7:30am as the sun rose...Pura vida! Running the roads and trails here are exquisite! Nothing like having monkeys jumping overhead, toucans and macaws sweeping through the jungle and me splashing through cold creeks in a sometimes unbearable hot climate. I definitely have had to use up my Endurolytes and Camelback and have to keep reminding myself that we are so close to the equator. Plenty of healthy food and fresh fruits...and...oh yeah...good, strong coffee!
My body feels so good to be back at running too. I was able to get in 50 miles this week including a solid 15-miler this morning from 5:30am to 7:30am as the sun rose...Pura vida! Running the roads and trails here are exquisite! Nothing like having monkeys jumping overhead, toucans and macaws sweeping through the jungle and me splashing through cold creeks in a sometimes unbearable hot climate. I definitely have had to use up my Endurolytes and Camelback and have to keep reminding myself that we are so close to the equator. Plenty of healthy food and fresh fruits...and...oh yeah...good, strong coffee!
Wednesday, December 31, 2008
Pura Vida!
Quick update from beautiful Costa Rica: Miles for the last week 15...I planned on 50 but given the circumstances agreed on another week pretty much off from running. We have been having such an amazing time though. This is one of the most biologically intense places on earth. We have already encountered a tame costa rican turkey, called a pava, named chippy. The owner of the ecolodge we stayed at nursed her from a chick when she was abandoned by her mother. Many monkeys, mostly whiteface, but have heard the howlers wherever we go. Scarlet Macaws and numerous other birds, lizards, and insects. I had one of the most memorable time two days ago as I sat in a kayak and at least half a dozen bottle nosed dolphins started jumping all around me! It got my heart rate up to probably like 170 bmp! We've been on some absolutely amazing hikes and visited the tide pools today! I've already been ramping up some miles on the rocky roads of the southern tip of the Osa Peninsula.
More will be revealed...
More will be revealed...
Sunday, December 21, 2008
Sharing the Road
I had a bizarre thing happen to me yesterday as I was finishing a nice ten-mile run just a mile or so from my apt. I was running in the middle of a long straight road (Oakcrest Rd. coming up from Cayuga Heights) and I kept looking back every few seconds to make sure there were no cars coming behind and I could see zero cars ahead of me. Then about a half-mile ahead a SUV turned onto the road (from Triphammer Rd.). I continued to run in the middle (because there was so much snow on the side) until the truck got like a quarter-mile from me and then I simply moved off the road to let the beautiful Lexus Land Cruiser go past. When he got close to me I could see some movement inside the vehicle. I thought that it could be a customer of mine from Watercress waving to me which sometimes happens. Then as I focused in I could see a very elderly man holding his prune-like hand up with the middle finger extended! I couldn't believe it! I was shocked because, first of all, I wasn't even on the road and, second, there weren't any other cars coming. I turned around and put my arms in the air asking, "Why?!" and then I yelled, "Happy Holidays!"
This isn't the first time I have had minor altercations on the road. I usually try to not take it too seriously either and try to "kill them with kindness" if approached.
Any other runners, walkers, or cyclists have any funny stories along these lines? Let's hear em!
I had a good week getting back into training even though I was also fighting off a cold that still won't seem to let go.
Miles for the week: 40
Monday= Rest/hot tub
Tuesday= Speed work 8.5 miles total- Ran to and from 800m horse track off of Hanshaw Rd. and did 3x (800,600,400,200) at a 5:32 /mi. pace- 1-minute rest in between intervals and 3-minute rest in between sets-- Tough work out!
Wednesday= Rest/ lifted weights at Island for an hour in evening
Thursday= Rest/ feeling sick
Friday= 8.5 miles- middle 2.68 at a 6:15/mi. pace
Saturday= 10 miles-hills- ran downtown via Cayuga Heights and back up Remington Rd.
Sunday= 13 miles- ran from apt. to Etna and back
I will have a little reprieve from the slush, ice, and snow for the next few weeks but realize that I will be returning for at least two of the nastiest months weather-wise in the Ithaca, NY area. Hey! the way I look at it...it makes you tougher right?!
Quote of the week: "If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."----Emil Zatopek
This isn't the first time I have had minor altercations on the road. I usually try to not take it too seriously either and try to "kill them with kindness" if approached.
Any other runners, walkers, or cyclists have any funny stories along these lines? Let's hear em!
I had a good week getting back into training even though I was also fighting off a cold that still won't seem to let go.
Miles for the week: 40
Monday= Rest/hot tub
Tuesday= Speed work 8.5 miles total- Ran to and from 800m horse track off of Hanshaw Rd. and did 3x (800,600,400,200) at a 5:32 /mi. pace- 1-minute rest in between intervals and 3-minute rest in between sets-- Tough work out!
Wednesday= Rest/ lifted weights at Island for an hour in evening
Thursday= Rest/ feeling sick
Friday= 8.5 miles- middle 2.68 at a 6:15/mi. pace
Saturday= 10 miles-hills- ran downtown via Cayuga Heights and back up Remington Rd.
Sunday= 13 miles- ran from apt. to Etna and back
I will have a little reprieve from the slush, ice, and snow for the next few weeks but realize that I will be returning for at least two of the nastiest months weather-wise in the Ithaca, NY area. Hey! the way I look at it...it makes you tougher right?!
Quote of the week: "If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."----Emil Zatopek
Tuesday, December 16, 2008
2008 Recap
Since starting this blog in May of 2008 I have been able to document many thoughts, memories and goals and I have found it to be an effective tool, not only in monitoring my own actions, but in learning from and connecting with amazing people all over the world.
2008 was a roller coaster ride in a few different personal areas but one thing that remained consistent was stellar personal race times. Let's take a look back at some of the most memorable races:
Also this year Erica and I have decided to make our move to the Portland, Oregon area in early August of 2009. She took a professor position at Portland State University teaching Information Systems and I will finish up my schooling out there to then look for a teaching/coaching job.
I would like to take this time to thank everyone from the Ithaca area and The Finger Lakes Runners Club, Ithaca Triathlon Club, High Nooners, Enclave, all the people associated with The Western New York Ultra Series and all the people that I met and became friends with at local races. This is such a great community for running and endurance sports and we will definitely miss everyone and also be back to visit somewhat regularly. I would also like to give a big thanks to my family and friends that have supported me so much throughout the years. Finally, Erica thanks for being such a great partner! I love you much. Watch out...she's registered for Skunk Cabbage Half-Marathon and training hard! ;0)
I don't know how much blogging I will be doing over the next month with us being in Costa Rica but am looking forward to another great year to come in 2009. Happy Holidays everyone!
2008 was a roller coaster ride in a few different personal areas but one thing that remained consistent was stellar personal race times. Let's take a look back at some of the most memorable races:
- Being at the starting line at Disney Half-Marathon and seeing the Hanson's-Brooks Team show up just before gun time and realizing that my top 3 prediction was gone.
- Running about 20 feet away from Lance Armstrong in The Boston Marathon hearing him chat with his buddies.
- Battling with Michael Wunsch in many of the local trail races including Highland Forest 30-mile, Forest Frolic, and Monster Marathon.
- Chasing Leigh Schmitt and Jack Pilla all day at The Finger Lakes Fifties 50-miler and having my brother Jamal run the last 3.5 miles with me.
- Finishing my Associates Degree with a 3.44 GPA and transferring into a Physical Education Teacher Certification program (K-12).
- Breaking the course record at Green Lakes 50K, meeting Brazilian world-champion and Badwater course record holder Valmir Nunes, and eating some birthday cake and hanging out with Todd Baum and company.
- Winning my first 100-mile run at Iroquois Trails 100 in Virgil, NY. Definitely a vision quest! Thank you to my awesome family and crew/pacers. I could not have done it without you! Raising $5,600 for Lupus with the help of the other Lupus Runners. Awesome job guys!
- Getting talked into running a two-person 50-mile relay at Can Lake and recording the second fastest relay time ever with Michael Wunsch.
- Working hard to break the 50K course record at Mendon Ponds in Rochester and a personal record to finish the year in The Philadelphia Marathon.
- Being named Western New York Ultra Runner of the Year and being asked to join Team Inov-8 for 2009.
Also this year Erica and I have decided to make our move to the Portland, Oregon area in early August of 2009. She took a professor position at Portland State University teaching Information Systems and I will finish up my schooling out there to then look for a teaching/coaching job.
I would like to take this time to thank everyone from the Ithaca area and The Finger Lakes Runners Club, Ithaca Triathlon Club, High Nooners, Enclave, all the people associated with The Western New York Ultra Series and all the people that I met and became friends with at local races. This is such a great community for running and endurance sports and we will definitely miss everyone and also be back to visit somewhat regularly. I would also like to give a big thanks to my family and friends that have supported me so much throughout the years. Finally, Erica thanks for being such a great partner! I love you much. Watch out...she's registered for Skunk Cabbage Half-Marathon and training hard! ;0)
I don't know how much blogging I will be doing over the next month with us being in Costa Rica but am looking forward to another great year to come in 2009. Happy Holidays everyone!
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