All Things Running-Related

Far from a marathon or 1/2 marathon, but this newer runner wants to know: Does anyone have the date of the Maplewood In Motion 5K for 2013? I know it is usually in October. Thanks!

@lemonhead: from their website:

Thank you to the runners, sponsors and volunteers who helped make the past 12 years such a huge success and benefit to our community.
The race continues to be on the Sunday following Columbus Day.
The 13th Annual Maplewood in Motion will be held on October 20, 2013.
Maplewood in Motion 5K + Kids Fun Run
Sunday, October 20, 2013 - 5K @ 9am - Fun Run @ 10am
See our Home page for registration and other important information.

LINK: http://www.maplewoodlions.org/home/maplewood-in-motion

Yes, I meant the 9/15 Philly half. I think I will just run the New York Road Runners long run that day and save the $$.

I've never been a fan of the Rock 'n' Roll series. I find them way overpriced - $120 for Philly! Their 10K in Prospect Park (Brooklyn) on October 12 is now $65. That's just insane. Somehow NYRR can do it for $25.

Last year I ran the Pasadena Rock 'n' Roll Half... I found their water stations sloppy, there were only 3 bands, and the expo was lame. And it was triple the price of most other halfs.

Not a fan.

For everyone's reference on the Philly Marathon/HM in November, they said they will post on the website when they are down to the last 1,000 spaces.

@composerjohn Thank you!

Some good fueling advice from my nutritionist (Lauren Antonucci at Nutrition Energy in NYC).

Fueling for Pre-Race Training

Fueling properly during training is just as important as fueling properly on race day. You will be better able to keep up with your training program if you consume adequate energy to do so. Additionally, your body will become accustomed to the particular fluids and foods you have chosen so that by race day you are confident that your hydration and fueling needs will be met. Training sessions provide a great opportunity to experiment with different fueling options when the stakes are lower. Remember the mantra, "Nothing new on race day"!

Top 5 Fueling Strategies for Training:

1. Eat a carbohydrate-rich meal or snack before all workouts. Examples include a banana or whole-wheat bread with 1 tablespoon of peanut butter.

2. For long training runs, consume 30-60 grams of carbohydrate per hour. You can obtain the necessary carbs from a combination of sports drink (which has the additional benefits of providing fluid, sodium, and carbohydrates), and gels/blocks or energy chews. It is easier than you think to get in 30-60 grams of carbs per hour while running! A 24-ounce bottle of Gatorade Endurance Formula provides 42 grams of carbohydrate and 600 mg of sodium; a pack of PowerGel provides 27 grams of carbohydrate and 200 mg of sodium; and a pouch of PowerBar Energy Chews provides 46 grams of carbohydrate and 30 mg of sodium. * As you can see, sodium level varies widely among all three. Many runners benefit from adding salt packets or salt tabs on long runs.

3. Consume half your body weight in grams of carbohydrate (e.g. 80 grams for a 160-pound man) within 30-60 minutes after completing each training session. Simple ways to achieve this intake include cereal with milk and fruit, a sandwich and yogurt or leftover pasta from the night before.

4. Take in 15-20 grams of protein within 30 minutes after workouts. Try using low-fat Greek yogurt as the base of a protein-packed post-workout smoothie, or add low-fat cheese to pasta for a needed protein boost.

5. Practice training with the sports drink and gels or chews that you will consume on the day of the race beginning this weekend. At the NYC Marathon, Gatorade Endurance Formula sports drink will be provided at fluid stations every mile beginning at mile 3 (except at mile 17), and PowerGels will be provided at mile 18. If you plan to utilize these stations, it would be beneficial to test these products ahead of time to see how your body responds.

Running a 20-21 miler tomorrow. Looking for a new interesting route. Any suggestions within 45 minutes or so?

Two of my favorites are the tow path along the Delaware and the soft (smooth) bridal trails in the Rockefeller State Preserve, although both are about an hour drive. Worth the trip if you want to try something new, and get off the asphalt but not rocky trails.

We'll have a group of probably 5-8 tomorrow for 15-20 miles if you want to join. We just wind through SOMA but we make up for the lack of exotic course with good company. Pace is usually 8:30-9mm. First group starts at 5:30 and others join at 6:30 (floods hill) and 6:45 (Underhill track).

Thanks @Spinclair. I'll check out the Delaware Paths and Rockefeller trails. Sounds perfect.

Also, thanks for the invite this morning. I was hoping to make it, but I just couldn't get moving until 6:45am - too late! I didn't start running until 7:15am. I was hoping to see you all, but alas didn't happen. There's still 2 months of long runs left, so perhaps next time. Oh, also my long run pace is usually 7:45-8. Do others in the group run that pace?

Ran 20 miles this morning. Felt tough at times, but I got it done! Immediately after finishing I grabbed a bagel sandwich (egg and ham) in Maplewood Village. I was a total sweaty mess, complete with blood spots on my shirt (despite wearing band-aids over my nips!!). The other customers were all looking at me funny. Maybe I should take a shower first next time. Haha.

No way! When you need a bagel you NEED a bagel!! I get it

Nice job on the 20 miler! The humidity was horrible yesterday; seems like the coming week will be a lot better weather for running. It was an ice bath sort of day, for sure.

We're out there at the same time every Saturday morning - 5:50 Floods hill, 6:30 Floods Hill, 6:45 Underhill track. Multiple pickups to accommodate people showing up at random times. The group usually ranges from 6 to 10 or so people with people coming and going as their long-run plans dictate. The pace definitely stays in the 8:30-9mm range, but the group consists of 2:5x to 3:2x people, and many people peel off for the last 3-9 miles to do some miles at their race pace. The leisurely pace is slow enough to accommodate everyone, and in my experience it feels the same as a 7:45 pace alone since you're chatting the whole time. Join us some time, 13 miles easy, then 5-7 miles at your race pace.

By the way, that was me 2 weekends ago on Ridgewood - I yelled out ComposerJohn. Was finishing up a long run, I think.

As for the nips, I've taken to shirtless running since July. The townsfolk may not like it, but it's so much better this time of year.

Um...that nip tip won't work for many of us (ie, women)! Nice try though. I had a nice 10 mi run today doing laps at Giralda Farms. Not very hot out but I was still dripping with sweat.

@TarheelsInNj - how's training going? Did you start up for the half?

Thanks @Spinclair. This Saturday isn't possible, but I'll try to make the group run on 9/14.

Spinclair said:

As for the nips, I've taken to shirtless running since July. The townsfolk may not like it, but it's so much better this time of year.

Haha, yes, the townsfolk do not like it! Last year I was running in South Orange and someone yelled from their car, "I should call the cops on you!". Umm..... Granted my shorts were short, but I wasn't naked. Jeez. ;-)

Training is going well. I ran 233 miles in August. My midweek miles (T-W-Thurs) range between 30-35 miles. Tired legs, but I'm holding up (knock on wood!). Since school started in Millburn, the traffic is considerably worse between 7am-8am. I nearly got hit by a school bus on Glen Avenue near Brookside (the hill with no sidewalk). Hopefully things won't be as bad in M/SO next week.

composerjohn said:

@TarheelsInNj - how's training going? Did you start up for the half?

Slooooooow but steady. I feel really sluggish these past few weeks, not sure what that's about. But I'm halfway through week 2. As long as I keep plodding along I should be okay

I'm planning to go see an orthopedist though, pre-emptively. I'm paranoid about injuring my foot again, and want to see if there are any strategies (i.e. taping?) that might help.

The morning runs are certainly about to change with the return of school. It has been nice having the roads in the mornings to run. Though, the last few mornings have been spectacular with the cooler temps and the dryness. 3 weeks to go before the next marathon.

Leealli said:

The morning runs are certainly about to change with the return of school. It has been nice having the roads in the mornings to run. Though, the last few mornings have been spectacular with the cooler temps and the dryness. 3 weeks to go before the next marathon.

Which marathon? Good luck!

TarheelsInNj said:

composerjohn said:

@TarheelsInNj - how's training going? Did you start up for the half?

Slooooooow but steady. I feel really sluggish these past few weeks, not sure what that's about. But I'm halfway through week 2. As long as I keep plodding along I should be okay

I'm planning to go see an orthopedist though, pre-emptively. I'm paranoid about injuring my foot again, and want to see if there are any strategies (i.e. taping?) that might help.

Good job starting training.

Honestly I think you should see a PT. An orthopedist is a surgeon. You need preemptive physical therapy.

composerjohn said:

TarheelsInNj said:

composerjohn said:

@TarheelsInNj - how's training going? Did you start up for the half?

Slooooooow but steady. I feel really sluggish these past few weeks, not sure what that's about. But I'm halfway through week 2. As long as I keep plodding along I should be okay

I'm planning to go see an orthopedist though, pre-emptively. I'm paranoid about injuring my foot again, and want to see if there are any strategies (i.e. taping?) that might help.

Good job starting training.

Honestly I think you should see a PT. An orthopedist is a surgeon. You need preemptive physical therapy.

I had several weeks of PT when I had my original injury. At this point I'd like a doctor to evaluate my foot and just let me know if I'm headed for a stress fracture or other injury! I can tell if the little aches and pains I'm feeling are a warning sign, or just regular ol' training aches and pains.

Okay, understand.

In general, I've been told that if you feel aches in "both sides" (for example, left and right quads, in the same spot), that's just soreness. But if you feel aches and pains in one side/part only, that may be indicative of an injury. I've found this to be helpful while training.

I'm running the Clarence DeMar marathon. Then Dallas 10 weeks after that.

Tarheels, do the foot drills listed at the bottom of this page. Takes 5 mins, 2-3 times/day. They do work.
http://aprcnj.com/site/resources.html

And see Courtney Centrelli or Jason Levy at APRC (same site) if you want an eval. I see her every 3 weeks for preventative care, as do about 20 of my runner/tri friends.

Courtney Centrelli is awesome! She helped me with some lower back/core issues.

Leealli said:

I'm running the Clarence DeMar marathon. Then Dallas 10 weeks after that.

Nice! How many do you run a year? Impressive.

Spinclair said:

Tarheels, do the foot drills listed at the bottom of this page. Takes 5 mins, 2-3 times/day. They do work.
http://aprcnj.com/site/resources.html

And see Courtney Centrelli or Jason Levy at APRC (same site) if you want an eval. I see her every 3 weeks for preventative care, as do about 20 of my runner/tri friends.

Thanks!!

It depends on my schedule. My goal is to do all 50 states. Last year I did 5 marathons - but I was mostly unemployed so I had a lot of time. This year I am madly busy and barely able to train so 2 marathons this year. I discovered last year - that doing the marathons closer together and taking advantage of the training that I got stronger and faster with each one. I also went through a lot of running shoes.

Well it appears I've thrown my back out so this weekend's long run is shot. It was only 5 miles but I'm hoping it doesn't kill my momentum!

Hope everyone was able to enjoy this amazing weather! Ran 20 this morning... Maplewood to New Providence and back. It was glorious! Last 8 miles at MP.

@TarheelsInNj - how's the back?

Also got out this morning. I needed gloves! I'm out tomorrow morning for 15 miles.