Here's a short video of me picking up my number tonight at the NYC Marathon Expo held at the Javits Center. Testing out my new Palm Centro camera.

Free advice

During the course of the previous 12-months, I have solicited advice from as many people as I could. In nearly all cases, the information and tips they gave me has been extremely helpful. Hassan Bailey, my trainer from NYSC, played a very important role early on in this effort by giving me the confidence and motivation I needed to keep going.




However, the single most valuable supplier of free advice has been Todd, the manager of Jack Rabbit in Park Slope. I first met Todd last fall when I came into the store to buy my first pair of running shoes. He seemed like the kind of person I never wanted to associate with: an accomplished athlete who who had probably forgotten more about fitness than I would ever be learning in my lifetime. He clearly knew what he was doing. As an amateur, that's an intimidating feeling.


It wasn't until many months later, when I went to the store to get some advice about a pain in my calf, that we got to talking and I learned just how wise he is in the ways of the triathlete.

So, in tribute to Todd, who promises to be down on 4th Avenue on Sunday, here is a short list of some of the things he has taught me over the past year:

1) How to tie my shoes to relieve pain. Hard to explain but you can make and extra loop with the highest eye. It worked immediately.

2) Use a calf roller. He described it as a deep-tissue massage and it really worked to relieve pain.

3) Triathlete shorts are an excellent alternative to compressions shorts and wick water much better than bike shorts

4) Apply Body Glide to various points on the body to reduce chafing. Apparently they sell more of this stuff than any other item in the store.

5) Take the Prospect Park Track Club bus to the starting line of the NYC Marathon.

6) Perspiration is a good thing, just manage your water intake.

7) Use the Polar RS100 heart rate monitor. It's simple, inexpensive, and works.

Six Days

As the days wind down, I really have very little to do except wait and preserve my health. I just can't get sick. Feeling bad is not an option.

On my way to work this morning I almost stabbed a woman sitting next to me who kept coughing into her sleeve over and over again. If I had not been so tired I definitely would have gotten up and moved somewhere else. Then I noticed the guy in front of me sneezing and the woman to my right who smelled profoundly like cat. It was like some weird "germ spawning zone" and all of a sudden I was the hypochondriac.

I've been taking daily doses of vitamin C to preserve my health which, until today, felt pretty good. Unfortunately, my stomach has been giving me some problems since Sunday when I had some pasta for dinner. That has all been compounded by a dramatic change in the weather that has left me sleepy with a slight headache all day.

I went running on Friday evening at the gym and probably overdid it. I was watching U2's "Rattle and Hum" movie on the monitor and just took off in a sprint during "Where the Streets Have No Name." I think I must have been going at about 9mph at one point. Probably not the best of moves. The guy running to my right seemed like he was training for the marathon as well and must have thought I was nuts.

I ran to and from the gym and did four miles on the treadmill for a total of 5.18 miles that night.

On Sunday I ran from my old neighborhood in Cobble Hill back to Park Slope for a total of about 3.66 miles. I ended up adding a little distance at the end just to kill time. I was hoping to do about 4 miles but it ended up being just 3.66 in about 35 minutes. The weather was great and I tested out all of my equipment.

This morning, under a nearly black sky at 7:16am, I did a lap around Prospect Park. I kept a nice easy pace but started feeling some unusual pain in my ankles and lower calf. Hopefully that will not persist. I took some Tylenol later in the day and the pain seemed to dissipate.

I'm looking forward to sleeping late once this whole thing is over.

Real-time Race Updates

Please let me know if you would like to be included on a list of people recieving my race day e-mail updates. These updates will automatically transmit my movements as I move through the course.

Without getting too technical, I will be wearing a small device on my shoe that will track my progress as I cross specific points in the race. This will also track my start and finish times. As I pass certain points, the device will trigger an e-mail that will be sent to whoever is on my list of recipients.

Some more information about this feature can be found here.

Happy Birthday, Jack!!

Wishing you the happiest of birthdays, Jack! I wish you could be with us in New York next weekend to watch me run the NYC Marathon.

Details

As race day get closer, I am less concerned about finishing the race and more consumed by all the details.

I am number 54037, which is meaningless.

I am in WAVE 3 which starts at 10:20am. Considering that I will be at the starting line beginning at 6:30am, that kind of sucks.

I am a GREEN start. This means I will be on the lower level of the Verrazano Bridge, which also kind of sucks because I have already crossed that on my bike. I was really hoping for the upper level.

Here is the official map for the 2008 Marathon:

A lot of people like to document their run (something I will not be doing). Here are two that I found:

• I think this guy was from out of town

• This person was not running but did a great job of photographing the entire route
  
  
  

Meeting "Big George"

How many people can really say they have met a legend? Someone they truly admire for their accomplishments?

One Friday evening, at a cocktail reception held at Cadence Cycling & Multi-sports Center in Tribeca, I met George Hincapie, one of the world's undisputed cycling champions.

Not only has he successfully completed 13 separate Tour De France, he's been on a winning team eight times! To many people, he's best know as Lance Armstrong's right hand man. But to me, Hincapie stands alone as a testament to cycling greatness. He's out there, working his ass off, day after day, month after month, year after year. I don't think it's much of a stretch to say he's the "Lou Gehrig of Cycling." Needless to say, he's an inspiring character and it was a pleasure to meet him.

Despite the fact that I've spent much of my adult life coming face-to-face with high-profile people, this was a unique experience for me. Not only was I a pure fan, with no professional reason to be at this event, I was making this effort to meet a professional athlete -- not a rock star!

The event was very small -- maybe 40 people at the most. Ironically, Matthew Broderick was among the crowd and, at least for me, I could not have cared less about a Tony-award winning actor. I was in the presence of a champion.

On Friday morning I did a 4-mile run in Prospect Park as I begin to wind down for the NYC Marathon. The numbers, however, were quite impressive. I managed to do the 3.95 mile route in 34:39 (a pace of 8:43/mile) with an average BPM of 156. In just 34 minutes, I burned 522 calories.

Then, on Saturday afternoon, I went out for what will probably be my last "big" run of 14 miles in Prospect Park. The run lasted 2:12:59, at a total pace of 9:25/mile. I burned 1831 calories (30% fat) and had a maximum heart rate of 164 and an average of 147 (nice).

Here's a breakdown of the laps:

1 - 34:03 (9:19/mile pace)
2 - 30:55 (9:13/mile pace)
3 - 32:02 (9:33/mile pace)
4 - 35:57 (9:50/mile pace)

I experimented with three components of the run and each paid off well:

• I ate a fistful of salt before the run to try and reduce my sodium deficiency
• I did not take any Ibuprofen before the run to try and maximize my kidney function. As a result, salt crystals did not form on the surfaceof my skin
• During the final two laps I ate Shot Blocks, a performance food by Cliff Bar. I had the pina colada flavored blocks and they were absolutely delicious. I'll be packing them for lunch during the NYC Marathon.

I finished the run and really felt well-prepared for the big day.

On Sunday I stopped by Jack Rabbit and picked up a new pair of running shoes and a hat. I really feel like a member of the family when I walk into that store and I will wear their logo proudly on race day.

Early this morning, I did just one lap around the Park (35:14). The weather was quite cold at 7:13am when I headed out. Rounding the turn by the lake, it was really kind of magical to be in the park at dawn. The sun was breaking over the trees and the Canadian Geese were taking off to continue their flight south for the winter.

I'll miss moments like that when the training ends.

A Fast Run

Did a blazing fast lap around Prospect Park yesterday morning. Roughly 3.95 miles to/from house - 8:36/mile. I used the pace calculator on Cool Running to measure the time.

Possibly my fastest pace ever for that distance.

Got confirmation that I am riding the bus with the Prospect Park Track Club to the NYC Marathon starting line. That's a huge relief, because now I won't have to wake up at 3:00am on marathon morning.

20 More Miles

On Saturday, I did what was scheduled to be my last "big" run before the NYC Marathon - 20 miles. I chose to do it as a series of six laps in Prospect Park (which technically amounted to 20.7 miles).

Considering I had done the Bike MS event just a few days prior, I felt pretty good. I decided to test out a new fuel source, Gu packets, and see if I got the same cramps and upset stomach I was use to from eating Powerbars.

By the end of the third lap (10 miles, 1:45min), I could feel the chemistry in my body changing. My sodium levels were plummeting and I started to become very thirsty. I took sips of Gatorade but it didn't seem to help. By the 5th lap, I was really feeling the strain -- stopping at every water fountain and licking small droplets of Gu.

In the end, I completed 20 miles, which is all that matters. I burned through 3092 calories which dropped my weight to an unbelievable 166lbs. I was expecting a weight loss of about 2lbs., not 4lbs. (where the hell are these pounds going? Into thin air?)

Unfortunately, I was hoping to do it in 3:30 min. and felt as though I was on target to hit that number until the last two laps. I completed the run in 3:46 with an average heart rate of 148 (84% of maximum). Frankly, that's a little higher than I would have liked. At one point my BPM must have spiked and I hit 164 (93% of max). For more than one hour I was above my target heart rate zone.

Using this pace calculator, the laps broke down as follows:
#1 - 35:00 (9:35/mile pace)
#2 - 32:21 (9:39/mile pace)
#3 - 32:58 (9:50/mile pace)
#4 - 35:21 (10:33/mile pace)
#5 - 38:22 (11:27/mile pace)
#6 - 46:38 (12:46/mile pace)

(the first and last laps should be slightly longer because they include the distance to/from my house)

The total pace for the 20.7 miles was 10:55/mile

It's obvious that I really started to die in the last two laps. I felt it on the road and the numbers really tell the story. Happily, my knees and calf did not exhibit any significant pain. However, the rapid loss of sodium in the first couple of laps was painfully apparent. I could see the salt crystals on my shirts and shorts following the run.

I need to heed the advice of professionals and take salt packets on the road with me.

In other developments this week, I found my throw-away clothes for the NYC Marathon by grabbing an old t-shirt and LL Bean sweatpants someone was tossing away. The sweatshirt is a sweet Champion heavyweight with Nomura printed on the front.

MS Bike Tour - THANK YOU!

Thank you, so very, very much, for sponsoring me for the 2008 Bike MS event. This past Sunday, October 5, despite a bone-chilling, drenching downpour, I completed all 100 miles of the ride.

Through your tremendous generosity, as of today I have raised a total of $3,424. This will likely qualify me as a “Top 200” fundraiser among the 5000 participants in this year’s event.

Without a doubt, this was the most challenging cycling event I have ever completed. The pounding rain turned the streets of Manhattan into a slippery obstacle course. Riders were weaving left and right to avoid potholes filled with mud. Dark storm clouds, combined with water spinning off the tires of other cyclists, made it difficult to see the roadway in the pre-dawn twilight.

The rain had let up as we reached the 20-mile rest stop but the damage was done: my socks and shoes were soaking wet. Thankfully, by the time we completed 50 miles and stopped for lunch, the rest of my body had acclimated to the cold. I knew I could complete the ride and headed into Rockland County feeling pretty confident. The euphoria of crossing the finish line back in Manhatta at 3:12pm made it all worth while.

For those of you who might be curious what a 100-mile bike route looks like, a map of the entire course can be found here.

One very special moment came at around 8:00am, as we rode northbound on the FDR Drive. A large group of women were walking southbound along the East River wearing pink hats and rain ponchos. It took me a second before I realized they were participating in the Avon Walk for Breast Cancer. As we passed by, they started cheering for us – and we cheered and applauded right back at them! For the rest of the ride, all I could think about was my friend Sharon, a breast cancer survivor, who was probably among those intrepid walkers braving the downpour for their own important fundraiser.

Although I had set out to achieve a new personal best time this year, the dangerous weather conditions made that goal all but impossible. As we left the starting line, my chief concern was avoiding an accident that might jeopardize my participation in the NYC Marathon on November 2. Ultimately, I completed the ride at an average speed of just 15mph. My total ride time in the saddle was 06:35:51, burning roughly 4041 calories.

At a time of intense economic uncertainty, you proved, in a very real way, that it doesn’t take a lot to be very generous. Every dollar counts. Your support of the Multiple Sclerosis Society means a great deal to millions of people, particularly at a time when so many other worthwhile organizations deserve your support.

Once again, thank you so much.

And thanks also to Jason (no known lastname), a cyclist I met on the road, who stuck with me and lent me his slipstream for much of the ride!

Bike MS - Quick update

Yesterday, I completed the second event of the fall 2008 Endurance Triple Crown: 100-miles of Bike MS event. Pounding, drenching, cold rain at the start. Easily the hardest thing I have ever endured.

Start Time: 7:30am
Finish Time: 3:12pm
Total Ride Time: 06:35:51
Average Speed: 15 mph
Maximum Speed: 36.5mph
Calories burned: 4041 (50% from fat)
Total Time: 07:49:46
Average Heart Rate for Day: 114bpm (64% of Max)
Funds Raised To Date: $3,224

More details later.

Food

I'm doing some research on food consumption before during and after a race and just came across a website with some terrific information. This seems to be a very reasonable approach and one I may try to follow.

I also found this interesting perspective on "Carbo-Loading":
Carbo-loading is a method some athletes use to maximize glycogen stores. The original method began 1 week prior to the event. For the first 3 days, athletes ate a very low carbohydrate diet (about 10% of total calories) and exercised intensely to deplete glycogen stores. The following 3 days the athlete ate a very high carbohydrate diet (about 90% of total calories) and reduced exercise intensity to maximize glycogen stores. Over the years this technique has been modified and the depletion phase has basically been eliminated. Now athletes usually just increase carbohydrate intake for the 3 days prior to the event (about 70% of calories) and decrease exercise intensity. Consult a physician before attempting a carbo-loading diet.

Carbohydrates are the preferred source of fuel for the body. They are found in fruits, vegetables, starches, and other foods. The body converts carbohydrates into glucose for immediate energy or stores it in the liver and muscle tissues as glycogen. Muscle glycogen is used during endurance sports. As glycogen is depleted, an individual may become fatigued and unable to maintain training and racing intensity. With high intensity training, 60-70% of calories should come from carbohydrates. Remember: while we usually encourage high fiber and whole grains, opt for low fiber foods (i.e. white pasta, potatoes, etc.) when training to avoid gastric distress and cramping.

Peeing

Thanks so much to my friend Kim who raised a very important subject: Peeing.

It's an interesting question and one that I myself have sought counsel on from my Running Guru Todd over at Jack Rabbit Sports.

The real pro endurance athletes spend a great deal of time looking at how their energy is consumed during an endurance event. They closely monitor their diet and intake so that whatever is consumed is burned off very efficiently, minimizing waste and the need to void it during the event. There's quite a bit of science that goes into it and measuring caloric intake is a big part of the game.

As for me, I don't have the same issues because I am not focused as much on complete body efficiency. I just want to finish in a decent time for a first time runner. My body fat index, for example, is not that great. Thus, I produce waste and will need to remove it from my body at some point. Todd told me that he has trained himself to pee while he runs and just wipes down his legs and shorts at the next water station. I don't have any plans to employ that strategy.

In my case, my body "runs hot" and my metabolism becomes very high when I ride and run. Consequently I perspire a lot more than most people. I can literally wring out a shirt at the end of a run. So, I get ride of a lot of water that way and spend a lot of time replacing it. Inevitably, I will have excess water that will need to be removed.

The bottom line is that NYRR has port-o-potties stationed along the route at the start, finish and at every mile after the third mile. I anticipate using one, if not more, during the race.

I did a 20.8-mile run on Saturday in some devastating humidity and needed to go once. The bushes in the park worked quite nicely. For the record, I did the run in 03:46:38, which is a little slower than I would have liked. I burned 2943 calories, of which 40% was from fat. That is an absolutely ABSURD number. I think I actually lost 2+lbs during the course of the day.

Despite the killer humidity, my heart rate clocked in at an average of 142 bpm. I like that number because it represents 80% of my maximum heart rate and is a comfortable pace.

I did end up purchasing the Desoto Tri-shorts the other day and they feel great.

I also purchased a new pair of biking shorts in anticipation of Sunday's 100-mile MS Ride. Looking forward to a comfortable ride in some hi-tech gear.