Central Park Coaching - NYC Running Coach is a best in class one-on-one coaching service by professional running coach, Sean Fortune. Coach Sean is a former NCAA track and cross country coach and Nike sponsored athlete for his previous club team. He is a USATF Level II certified coach and former multiple time winner of New York Road Runners' races. He conducts personalized, science-based one-on-one coached running sessions for marathoners, youth runners, and kids.
As cross country gets into full swing this week, this video made by Toby Tanser, author of the book "Train Hard, Win Easy - The Kenyan Way," and founder of the shoe4africa charitable program, is an awesome inspirational montage of what the training and racing is like in Iten, Kenya. Watch it. Live it. Love it.
Lot's of great quotes in the video, including this gem -- " Winning is giving your best, not a position." So true. Just ask Charlie Sheen. Music by Tiesto.
Last week Galen Rupp smashed Chris Solinsky's 10,000m American Record with a 26:48:00! This clip is the last 500m or so. Great to see Rupp banging heads with the best. Although Bekele pulls away with a monster kick that we've all seen before, love seeing Rupp lap international runners for his 3rd place finish. Back in March, I was struck with how good Rupp looked during his strides at the start of the NYC 1/2 marathon. He's the real deal and last weekend's race solidified that. His best is yet to come. Congrat's to him and his longtime coach Alberto Salazar.
New York Road Runners' Fitness 4-miler took place in Central Park at the same time with wins going to a pair of WSX athletes. I used it as a rust buster along with it being my first offical Manhattan AC race. Results can be round here www.nyrr.org
The RocknRoll Philly 1/2 marathon took place on Sunday which produced lots of fast times and had some wondering if the race course was short (letsrun message board thread). Kim Smith (New Zealand) and Matthew Kisorio (Kenya) set the record for fastest US soil half marathon ever. Results here.
USA 5k road champs took place in Providence, RI again. This race saw the return of CPC fave Anthony 'Fam' Famiglietti @recklessrunning, who busted his own rust with a 14:03 finishing time. Seerunnerspace for more news, videos, and results.
Great score for the New York Road Runners to sign up Jenny Simpson (University of Colorado) for the 5th Ave Mile. Unfortunately, we won't see a dual with last year's 6th place finisher, Morgan Uceny (Cornell), who went on to have an amazing 2011 and was my pick to win Gold at the World Champs. Here's the @nyrr press release for the upcoming 5th ave. -- http://www.nyrr.org/news/fifthavemile.asp
Adam Goucher, husband of the now more well known Kara Goucher, is one of the greatest runners the USA has ever produced. Immortized in the book 'Running with the Buffaloes' which follows his senior year of XC at Colorado University, it's a must read for all aspiring competitive runners. Since graduating college, due to his immense talent, he has been widely criticized for not living up to his potential. In his latest blog post he addresses the tough and unfairly projected criticism and living out one's dreams. It's an awesome, quick, and inspiring, read. Always liked Goucher's style. http://www.blog.runtheedge.com/2011/09/adam-goucher-olympic-dreams/
This is the quote on slideshow, it's one of my favorite and most appropriate running quotes that captures the heart of running and competiting.
"People can’t understand why a man runs. They don’t see any sport in it, argue that it lacks the sight and thrill of body contact.
Yet, the conflict is there, more raw and challenging than any man vs. man competition.
In running, it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability, with brain and heart to control and master himself and his emotions."
I often post my athlete's workout times, so I thought it only right to post my own now and again. Today's workout (that I dreaded beforehand): 4x 600m @ mile goal pace on full rest (~4mins standing) on the East Drive in Central Park starting at 90th St. heading north to the lamppost at the 97th St. bridge. Back & forth, downhill & up. This is a workout my athletes know well. Times: 1:40, 1:47, 1:43, 1:56. Not the fastest or most consistent but at least now I'm 'fit to train' and able to do workouts like this. It's taken me 1 1/2 months to get back here. Training is a process. I'm healthy and getting fitter and that's the most important thing.
The following is an outline I created for a series of talks on the very basics of race preparation and strategy given to the NYRR's 'Young Runners' middle-schoolers:
Race Preparation and Strategy
I. Sleep
8 to 10 hoursof sleep a night is always best.
Two nights before your race it is crucial to get a good night’s sleep for race day. The night before is important as well, but research shows that being well-rested two nights before carries over to race day in case you get a bad night’s sleep the night before.
Tips for a good night’s sleep:
An hour before you lay down to sleep turn off any computers, TVs, and electronic devices. Electromagnetic waves emanating from these devices are known to disrupt sleep patterns.
Stick to a regular sleep schedule. Going to bed at the same time each night and waking up at the same timeeach day - this includes weekends! - creates a sleep pattern that improves sleep. With time your body will naturally want to stick to the pattern.
If you can, try to keep the temperature of your bedroom cool when going to bed (maybe open a window or turn on a fan or AC). When the room is too warm, sleep is often disrupted.
Lay down for bed only when you’re ready to sleep! Don’t do other activities in bed like using the computer, talking on the phone, homework, etc.
II. Nutrition
Hydration is very important. You should be drinking 8 to 10cups (8ounces each) of water a day. Every day.
Eat healthy everyday.You should incorporate whole-grain carbs, lean protein,veggies and fruit ideally at every meal. STAY AWAY FROM JUNK FOOD like soda, chips, and other fried and overly fatty foods. Healthy food is fuel to improve your performance.Unhealthy food hurts performance and makes running harder.
Two to three hours before your race eat a full regular meal. Choose things that are easily digestible and low in fiber to allow adequate time for digestion. Suggestions: pasta and grilled chicken, turkey, tuna, or egg salad sandwich, oatmeal and banana, PB&J.
One hour before, if you are still feeling hungryhave a banana or a ½ bagel with natural peanut butter.
If you have eaten and hydrated properly prior to the race, you should be able to complete the race without having to drink water during it. But if you are thirsty and feel that you need water during a race, be sure to drink some. Hydration is key – it’s better to drink during a race then get dehydrated.
III. Day Before & Race Day Preparation
The day before your race only do minimal light jogging or take a full rest day.
Ideally it’s best to get to your race site one hourbefore the beginning of race. This gives you time to get settled, put on your race number, use the bathroom, etc.On the bus, mentally prepare for the challenge of the race. Talk to your coach about the race course andhow to approach it.(Is the course Flat? Windy? Hilly? How long is it? Who else will be racing with you?) Visualize yourself running through the course swiftly, feeling strong and steady. If going to a Jamboree, make sure you know your events and when they are, find the track and the clerking area.
30 to 45 minutesbefore the race starts, begin your warm up routine:
Start with 5 minutes of dynamic stretching - leg swings, arm swings, etc.
Follow with 3 to 5minutesof light jogging, plus a couple of strides.
End with 5 to 10 minutes more of light dynamic stretches, or other optional warm-ups/stretches.
Leave about 10-15 minutes to get to the race start - find your corral if at a cross-country race, get to the track if at a Jamboree, and so forth.
IV. Race Strategy
Beginning of race: Pacing is very important in distance events. Don’t get sucked into going out too fast.Let the other runners go, hold back and find your own relaxed and efficient running rhythm.
Middle of race: If you find yourself running near another competitor that is running near or about your pace, run with them. This is an effective way to maintain a more consistent pace throughout, which can net a faster time. Alternatively, by drafting, or running just behind a runner who’s slightly faster,you can save up to 10% of your energy.
End of race: When you see that you’re within striking distance of the finish line, now is the time to give it all you have and run as fast as you can.Finish by runningthrough the line and 5 meters beyond. Make sure, however, that you have maintained a steady pace throughout the race. If you finish a race and still have a lot of energy left over, you could have run faster throughout the race.
New York, NY - Mary Wittenberg, NYRR President and CEO, will have a regular column at the Huffington Post primarily focusing on, we assume, the role running can play in the lives of getting people healthy and fit. The first in the series focuses on childhood obesity: http://www.huffingtonpost.com/mary-wittenberg/smoking-seatbelts-and-run_b_513109.html Congrats to Mary, as she's the perfect candidate for this type of series of articles and we look forward to hearing her insightful and motivating commentary.
New York, NY - If you love food as much as we do, check out the delicious and informative blog 'Mélange a Trois' tri-authored by good friend and top NYC runner, Kate Irvin Pfeffer. http://www.melange331.com/ Be sure to check out our 'Friends' link for other quality NYC running related services and interests.
Central Park, NYC - This is pretty cool. The NYRR and Flotrack are teaming up to provide live coverage of the NYC 1/2 Marathon this weekend, as well as, a live athlete press conference on Friday, 10am. Check it all out here www.nyrr.org
Central Park, NYC - I don't. And neither do the guys at The Science of Sport. Here's a link to their ongoing look at the coolness of being shod-free http://www.sportsscientists.com/
New York, NYC - According to this article by David Monti (Race Results Weekly) the bidding for an auction of a spot at the start of the NYC 1/2 Marathon next weekend has hit $1000! The winner gets a spot amongst the elites at the very start of the race and an invitation to the elite post-race celebration. Not sure what to make of this as my initial reaction was that 1. A place on the starting line with 'pros' should be earned, not bought. 2. It could be a safety issue if an unfit, slow runner congested the already overcrowded area causing an injury or numerous injuries in the stampede of the line 3. In what other professional sport can a recreational athlete pay to play with pros, seems to cheapen the sport in some way. On the other hand, money raised at this 'special auction' was designed to go the NYRR Youth Foundation, which is great, as is the chance for a novice to start a race with professionals. That is cool. Anyway, let us know what you think, read David's full story on LetsRun here http://www.letsrun.com/2010/nychalf0305.php
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