This was the most fun race of the year so far. Twenty miles of snow in Maplewood, NJ. This is my kind of run.
This was the most fun race of the year so far. Twenty miles of snow in Maplewood, NJ. This is my kind of run.
Each year when I see the cross country championship listed I want to run, but I don’t sign up. Each year I also think that I want to train specifically for xc since it is my favorite race. This year I finally signed up, but I did not train specifically for the race. In fact with all the snow and cold in NYC, my training is not great.
My friend Mardi moved to Boulder in October from NYC and since I cannot make any trip unless I have multiple reasons to go, this was perfect. I also fantasize a lot about living in Boulder, running out my back door into the mountains with my dogs, chilling out all day in flannel drinking coffee and making prints in my storefront studio. Now I get to see what Boulder, the fittest city in the country really feels like.
The championships are run in several heats, women separate from men, masters, juniors and seniors all separate. Of the masters AG mine is the largest, the 45-49 year olds. I almost chickened out when I looked up the other’s 5k times, they range from 17:00 to 20:00 and the higher end times are at altitude. For longer races most run around a 39:00-42:00 10k. my PB is 45:00. The exception to that would be Colleen de Rueck who at 49 ran a 2:39 marathon, 1:23 half and 38:00 10k last year. She is still one of the fastest women around. With the $35,000 in prize money, the best will be coming out. Jenn Simpson is running, I can’t wait to watch her in the senior heat.
My plan for the race; Get to bed early, eat a good breakfast, run as fast as I possibly can and be thankful that I get to participate in such a rewarding sport. Okay, I will still be self critical but I am aware that I am self critical and I am also aware at how lucky I am to be able to run my ass off around the country.
Posted in marathon training, tagged boston marathon, boston marathon bombing, Danny Boy Bent, Fund Raising, Hilary Lorenz, Kate Treleaven, One Run for Boston, running, The One Fund on January 17, 2014 | Leave a Comment »
I have a 70 pound dogs stretching himself over my lap, kicking at the keyboard. I think he knows this is our last night of house sitting and the end to his morning runs in the woods and my afternoon runs along the river. Back to the city and back to the parks and back to 24 hour convenience. As a city dweller we are huge consumers of convenience; coffee, bagels, pizza, beer, not to mention all those dinner deliveries. So what if you gave up just two mocha lattes and two beers this month? What does that have to do with my running blog. Well, a lot.
I am raising money and I am asking you to donate money. No, it is not to keep me in running shoes, it is for the The One Fund – Boston, though contributions made to One Run Boston, a 4,000 person running relay from L.A. to Boston.
First, what is The One Fund? Massachusetts Governor Deval Patrick and Boston Mayor Menino formed The One Fund Boston on April 16, 2013, the purpose of which is to raise money to help those families most affected by the tragic events that unfolded during the Boston Marathon bombing.
Second, What is The One Run for Boston? The One Run for Boston is first ever non-stop relay to run across America from Los Angeles to Boston. Organized by three Brits, ORFB became a symbol of hope and positivity that inspired a powerful grassroots movement that continues to unite the running community. Last year, it’s first year, I helped to organize several runners blaze through mile after mile in the high desert of New Mexico.
This year ORFB in it’s second year, I am running two stages of the event, both in New York City. I am so proud to be part of such am amazing team of runners. And guess what? We are going to raise $1,000,000 by April 13, 2014, the day the baton arrives in Boston. Will you help? No amount is too small and skipping those two lattes and two beers, is, oh, about $20, and it is so easy to donate, just click here and it will go to my One Run fund raising page. Then just one month later I will be running the 118th Boston Marathon!
Want to learn more about One Run Boston, meet Danny Boy Bent, the charming and extraordinary hard working guy, along with Kate Treleaven, who makes everyone feel like the most important person in the world. It is Kate and Danny driving this incredible effort to help those directly affected in the 2013 Boston Bombing, will you be a part of that help?
And that awesome picture of me at the top was shot by Da Ping Lou. Looking for a great photographer, contact Da!
Thank you friends, thank you for helping those whose lives were so profoundly changed by the Boston Marathon bombing.
If only I had a photo of the beautiful trail I have been running, maybe I can get one this week. I spend the last week at Julie’s, Races Like a Girl, who lives in excellent proximity to some nice open trails. My go to this week has been the Bronx River Pathway in Westchester just north of the city. The Pathway consists of three paved segments: a one-mile loop in Mount Vernon; a 3.6-mile section from Bronxville to Scarsdale and a 5-mile section extending from Green Acres Avenue in Hartsdale to Kensico Dam Plaza in Valhalla. I have run most of it in both directions, but after a stellar snowstorm on Friday, I got to break trail by running in snowshoes. I have never run in snowshoes but found it delightful, slow but really fun. I had no shortage of cardiovascular strength but hip/quad strength or lack there of was a bit of a challenge.
My second event of the week was taking a belay class at Brooklyn Boulders. I thought about learning to climb for some time, in a more official way than being send to the top of a mountain and having to boulder to the top with only the fear of dying keeping me clinging to the rock face. I thought a solid set of skills was far more wise. I needed to be belay certified before I could enroll in a training program class offered by CRUX an LGBTQ Climbing group, at Brooklyn Boulder. I wanted to climb with CRUX for some time and figured I might as well take it full on, I had the option of coming to a newbie night to try it out, but instead I bought a belay class, a month of climbing, the training class and years’s membership. If I am going to do something, I do it. After the 2 hour belay class I stayed for 3 more hours of climbing. CRUX also gave a bouldering lesson, but by that point my brain was so fried from anxiety, adrenaline, and exertion I couldn’t do much.
It was Friday that I snowshoe ran then climbed. I thought by the end of the night I would need to be put into a medically induced comma from the extensive pain of two totally new sports, but turns out I am fine, in fact I feel great.
Tonight I checked out the running routes listed on Joe Garland’s RunWestchester, I am thinking to run the New Rochelle Loop from Bronxville tomorrow. If I am reading it correctly that is the hilliest of the routes, something I prefer in my runs, though the run to Long Island Sounds looks great, and easy to navigate. I could also do that Tuesday and Monday hop on over to Van Cortlandt Park for a 5k or so snowshoe.
I don’t know what I will do when I have to go back to my job. There is just no time for working, because in between all my sports I am working on several new linoleum blocks. The one thing I look forward to going to work for is printing these new babies. If they turn out well, they will be in my Kansas exhibition at the Gallery at Pioneer Bluffs.
It is the last day of 2013. My dogs are asleep and I am lounging on the sofa after a nice little run along the Bronx River. I am house sitting for a friend in Yonkers, 21 miles north of my apartment. While 21 miles is not much distance, about a 3 hour run, it is like night and day. My dogs are getting 1-2 day wild runs in Bronxville at Scout Field, and i am running along the Bronx River Pathway, which is a great path along the river with ample space to run in the dirt along the side. I am also very close to trails, so the next 17 days here I will be hitting the trails and relaxing in this great house.
Tonight, I have no grand New Year Eve plans beyond working on my linoleum prints. I am almost done with a 24″ x 30″ block. It is my plan to get 6 done while here so that I can go right into printing when the new semester starts.
So Happy New Year to you and I wish you lots of great adventures in the New Year!
Christmas is just two days away and it is hard to believe the warm weather in New York City. This weekend on solstice I had a great run from my home across the Manhattan Bridge through Brooklyn and back over the Williamsburg Bridge to Manhattan. It got so warm I had to take off my shirt. I had to admit it does feel pretty good to be running shirtless in December, but I do miss the snow.
I am planning my 2014 running calendar side by side with the exhibition schedule. I decided to head out to Boulder to see my friend Mardi and run the USATF Cross Country Championships in February. In March I go to California to see my friends Audra and Loren and run the 50k Canyon Meadow Trail Run with Coastal Trail Runs. It is just outside of San Fran in the Redwood Regional Park. April I have the Boston Marathon, then nothing until Sept. I will run the 5th Avenue Mile and then go back to Utah for the Big Cottonwood and repeat the JFK50 in November. That should pretty much do it, but I am sure I will do a few small races in between those. I would really like to run more cross country.
I have two solo exhibitions in October, one at Wave Hill in New York which I am preparing for now and one in Kansas at the Gallery at Pioneer Bluffs, Matfield Green. I will most likely head to New Mexico in May sublet my Lower East Side Apartment. Do a load of artwork and climbing in CO, then head to Kansas and work my way up to NYC for two months. If all works as I have planned I will be on sabbatical from June 2014 until August 2015. In 2015 I am going to Australia for a bit, and hopefully have an exhibition and run the Overland Track Trail Race. I am about to send out a few applications for exhibitions around the US and I am pretty excited about that.
Over the last few years at work I have been taking courses in the graduate program of Exercise Physiology and realized I just about finished my M.S. degree, so next semester I will take my remaining courses and complete it. I also just completed my NASM-CES class and will take my certification this week along with my NSCA-CSCS certification and next semester my NASM-PES certification. I will be a super certified M.S. Exercise Physiologist with stength/conditioning and nutrition concentrations. That is pretty exciting, so who knows if I get tired of teaching, actually tired of all the administration paperwork is more accurate, I am explore new options.
Wednesday I begin house sitting for a friend and I am very excited about it. It gives me much close access to trails, plus a lot more room to move around in. She has a real house. The dogs are going to love and so am I. I will have three weeks to focus on craving blocks for new artwork. It is going to be a great time.
After months of training the weekend finally arrived that I will run my first 50 mile race on Saturday November 23rd. I had three great months of running in New Mexico with the Santa Fe Striders over the summer, nice trails, great mountains, heat and altitude all rolled into one. I have been in NYC for the past three months, putting in plenty of 20 miles runs, a few 25′s and a 30, tonight I just had a handful of 400m intervals, but almost all on pavement. The picture above is from the Blue Line Run done a couple weeks before the NYC marathon and along the same course.
I signed up for the the JFK50 back in April through the urging of my friends Zander and Richard, at least that is how I remembered it, and together we will run it. Zander has run loads of 50s and both Zander and Richard have run over 100 marathons each! Despite their vastly superior experience I think we will be a good match physiologically to run this whole thing together.
I called on many ultra runner experienced friends, Joe, Michelle, Gabrielle, Hideki, Tim and in the final 8 weeks Coach Owen Anderson. I had used Coach Anderson’s 30 days to a marathon finish plan for both a marathon and a half and PR’d both like crazy so I thought he could be me to the starting line fit and quick footed. Joe, Michelle, Gabrielle, Hideki and Tim provided me with a huge amount of information on eating and their GPS data, this was really crucial. I am not afraid to cover 50 miles, my only concern is making myself eat which is a constant problem. My pack is filled with dates, figs, bars and a couple emergency gels. But the best weapon I have in my back of tricks is my new beard hat!
This awesome baby was hand crochet by my student Ruth. Yes it is warm, but it also makes me feel all fuzzy and happy inside and that happiness is what is going to carry me across the finish line with a smile!
Top 10 men last year came in between 5:34 and 6:12 and top 10 women 6:12 to 7:32. Many of these are professional sponsored athletes. People have up to 12 hours to complete the race which begins on the
Appalachian Trail and runs for 14 miles, then a gravel/dirt tow path for just over 26 and finally a road. The trail is technical and rocky and of course be slower, but I think they is a good way to start. I want to finish until 10 hours but honestly I have no clue what to expect, I just ran a 1:34 half marathon on September at altitude, but it was also a lot of downhill and on road. So here is to new adventures. Wish me luck!
My hike for this week was in Taos. I met my ABQ friend Tom in Espanola at 7:00am for the drive up to the Ski Basin. We began at the Gavilan trail #60, it is about 1.5 miles before the ski basin, it is short, only 2.43 miles, but you gain 2,000 ft in those 2 miles from 8,881 feet of elevation to 11,205 feet of elevation. From there we went to Columbine Trail over to Gold Hill, wandered around on top the mountains before coming back down over the Long Trail. My last hike with Tom was a fast 20 milers, this one I am not sure how long it was, but we walked for 8 solid hours which equals about 16 to 17 miles.
After coming back to Abiquiu we ate at the famous El Farolitos in El Rito. I ran into four other friends and we decided to take a night hike in Plaza Blanca, the Badlands of New Mexico. Walking around Plaza Blanca with only the moonlight was really cool. We took no lights and wandered around until about 11:00pm.
The next day I went to Santa Fe to meet up with the running group. I ran on my own Saturday morning extra early because I was helping time a race in town. It was pretty awesome, 217 people showed up, it was free with lots of great prizes. It made me want to race. I met my friend Joan who is in from NYC and we spend the days at galleries.
This morning the gang was running up Santa Fe Baldy, (12,622 ft) a 14 mile out and back run beginning at the Ski Basin. I hiked this last weekend. When I woke up Sunday morning, I felt kind of sad for no particular reason. But perhaps because I only have 26 days left, or because I hardly saw my dogs yesterday or maybe because I really just wanted to do laundry, I did not go. I took the dogs to the park at 6am until 7:30 met a really nice woman there and made a plans for her to bring her dog up to Abiquiu Lake, so it was a nice morning.
Now I feel sad that I missed the run, I just want to do everything. I love being outside and while I miss NYC, I will miss the mountains even more.
Today I went to the Hospital for Special Surgery’s performance Lab and met Exercise Physiologist/RN Polly De Mille. I had pressing questions about training and I want to try out a theory of metabolic efficiency as written about by Bob Seebohar. You can look him up if you are interested.
My first question. How can I spend 14 weeks running just 4 days a week, low mileage, one hill workout, one theshold, a mid-length run (14-16) and run “X” at the Brooklyn Marathon, then the next year run, under the guidance of a coach, run 7 days a week, at least one 18 miler and one 15 per week-fast, two track workouts, two general workouts, a basic total kick ass almost kill me plan, and run the exact same race down to the second? Does that mean that is it for me, I will not get faster?
Question two: Why is it that I am running 6 days a week, have good track workouts, excellent strength workouts, okay mid length runs 12 miles or so and so unfit. Really I feel unfit.
I will give the brief version of my testing today and the longer version when I get the full results. I was going in for first metabolic testing to find at what paces I am most efficient at fat burning rather than carbohydrate burning, because if I can make myself more efficient I will be able to run faster long. This is a submax test of slow incremental speed changes and longish running time. Then I would try to take it to my max if possible all the while getting my blood lactate measured. Also what I did not know was they were counting my cadence so I will get a report of any “stride efficiency leaks.”
After a 4 hour fast and with massive headgear in place and a big rubber tube attached to my mouth I started the warm-up, walking for 10 minutes while gathering data. After the 10:00 warm up, the Woodward Treadmills set at 1% include when from paces, 9:52, 9:17, 8:45, 8:18, 7:53, 7:30, 7:10, 6:51. At about 7:30 my right quad started aching, and sweat started forming. At 7:10 I could not believe how awful this felt telling myself the whole time, “this is shower than your 5k pace” then two and a half minutes into the 6:51 I put up my finger to stop, that was enough of this madness. But Polly was telling me to push, push, push, one more minute, keep going. There was a second I thought I would puke into the giant rubber mouth gag. When I decided I wanted to stop, suddenly the headgear felt terrible and I wanted it out. I made it to the end of the stage, my blood lactate at 10.3, overcooked basically. It seems sad to have to stop at this slow of a pace. I thought I would make it to 6:00 since they were only 4 minutes long, but I wanted out of there. Here is the most basic I what I learned.
My blood lactate started rising more quickly around 8:18 pace, if I remember correctly, so that needs to raise. But why would it not clear better and why did it raise here? This is the ultimate find. I need to make more mitochondria and aerobic enzymes. With more mitochondria and aerobic enzymes I will burn fat more efficiently, I will be able to run faster longer and that mitochondria will gobble up and use the lactate rather than send it haywire all over. More simply? In training I need to run slower, longer, oh and cut out grains and high carbohydrate foods. According to my current Vo2Max, I should be able to run a 3:17 marathon, a 1:34 half. My best marathon is 3:43, best half 1:43, that is a big difference. But it also goes to show I am not aerobically fit as the marathon is almost 100% aerobic.
This is very exciting news and my optimism is quite high. There is one more reason I wanted these number, to train for running a 50 miler race in October and in July the Grand Canyon R2R2R!
So what this said as I understand it at the moment is that if I work primarily on my aerobic endurance and efficiency, I have room to get way better, which is way cool.
The HSS performance lab will be sending my mult-page report at the end of the week. I will let you know more about it.
STONETRIGGER PRESS with Hilary Lorenz
Work Exchange Summer Printing Residency
You want a vacation, you want to make prints but have limited funds. Maybe you want to make art in a beautiful place and help develop a new printshop and residency program. Whatever your reasons, here is the deal:
I built a gorgeous 26′ x 25′ adode and stone printmaking studio in Abiquiu, New Mexico, Georgia O’Keefe country and I need help. The tables are built, the two Charles Brand etching presses are in place, but the finishing touches such as an aquatint box, an organizational system, plus fencing, and landscaping on the 2 acres need to happen. I am offering a work exchange, free shared housing and full use of the studio for your help. An average workday is four hours, the rest is yours to make art, run, hike, swim, bike, explore, you name it. Location is very rural, 50 miles NW from Santa Fe. Wi-Fi, phone, water and electric in house. Studio is passive solar, no water yet. I invite all motivated, curious, handwork printmakers who also have great ideas to come. Length of time flexible, 3 days to 3 weeks, number of people flexible, dogs flexible. June through August could be extended. Curious? Email for more info: firstname.lastname@example.org