Snapshot: NYC Marathon At A Glance

When - Sunday, November 2nd
Begins at - Fort Wadsworth, Staten Island
Ends at - Tavern on the Green, Central Park

With barely over a month until the race, I felt compelled to begin a series of "snapshot" blogs. These will be all about the NYC Marathon: general runner information, experiences to expect, and survival tips, as well as some typical visitor information for the Big Apple. First in this series, marathon information at a glance.

One of the world's most renowned road races, the New York City Marathon drew nearly 100,000 applications in 2007 alone. It is a travelogue of New York's five boroughs as it passes through neighborhoods which represent virtually every major cultural and ethnic group on earth. A remarkable event that celebrates individual achievement, it also brings together millions of New Yorkers who line the streets for an entire afternoon to cheer and encourage the participants - from the winners to those that finish hours later. It is a city that recognizes courage and perseverance, as well as coming in first.

Over the years, the New York City Marathon has grown from a modest race that took place entirely in Central Park to a city-wide event with well over 38,000 runners. Participants, as well as spectators, come from all over the globe with over 100 countries and all 50 states represented in one of the world's largest and most famous running competitions. The race attracts many world-class professional athletes - not only for the more than $700,000 in prize money, but also for the chance to compete in the media capital of the world before more than two million cheering spectators around the race course, as well as 315 million worldwide television viewers. Crossing the finish line in Central Park is one of the great thrills of a lifetime, as any one of the more than 700,000 past participants will attest (and something I am definitely thrilled to be able to soon consider myself part of!)

The course begins in Fort Wadsworth on Staten Island and the first two miles are over the Verrazano Narrows Bridge, which offers a panoramic view of Brooklyn and Lower Manhattan, as well as the Fire Department boats that shoot geysers of multi-colored water hundreds of feet up into the air as the race begins. The route then wends its way through Brooklyn, the borough that features the largest segment of the race, with runners passing through an amazing variety of neighborhoods, including Bay Ridge, Sunset Park, Bedford-Stuyvesant, Williamsburg, and Greenpoint. At 13.1 miles, runners cross the Pulaski Bridge, marking the halfway point of the race and the entrance into Queens. After a short stay in Queens, runners must take on the dreaded Queensboro Bridge before finally arriving in Manhattan. The race then proceeds north on First Avenue, crossing briefly into the Bronx for a mile before returning to Manhattan. It then continues south through Harlem down Fifth Avenue and into Central Park. At the southern end of the park, the course leaves the park and continues along Central Park South, where thousands of spectators cheer runners on during the last mile. At Columbus Circle, the race re-enters the park and finishes outside Tavern on the Green.

It is these final miles through Central Park that determine winners, and annually witness the most dramatic moments of the race as runners struggle to complete the 26.2 mile course. Central Park, the scene of the first race of 127 participants in 1970, is ultimately the center stage that welcomes the runners, all winners in their own right, to the finish line.

>> Download the Official Marathon Course Map
>> See an amazing pictorial of the actual NYCM course

Tomorrow's Pursuit

Tomorrow is the big day! After months of constant planning and preparation, tomorrow morning I will be once again donning the hat of race co-directer as I assist a friend in facilitating a crowd of close to 900 runners for Des Moines' annual Capital Pursuit road races.

When Tom originally asked me to co-direct this year's race with him, I was a bit skeptical. Not of the race, but more of myself. It wasn't that I hadn't any experience in race directing before, because I have. However, adventure races have much less participation generally, maybe a couple hundred at best. I was more worried I didn't have the right type of experience. I mean, this was a bonafide road race, and a well respected area race at that...one we could expect possibly over 750 participants to sign up for, with likely a myriad of situations and expectations to plan for that I'd not dealt with before. My head swam a little as his offer initially began to sink in. Could I do this?

But the concerns all vanished. My mind quickly went back to one of the sole reasons why I love the running community so much...the fact that they are such a wonderfully giving crowd. How, time after time, in race after race, I have unceasingly been met with a fresh, smiling face...whether from a volunteer at a packet pickup, an exuberant individual helping from a water station along the course, or the blessed individual who places that finisher medal around my neck at the end. And I couldn't imagine any reason why not to give back.

As you can obviously see, my blog (as well as many other projects lately) has taken a slight step back due to the busyness that directing has called for me to do. In the last few days alone, I've spent my time calling on t-shirt orders, tracking down final shipments of finisher medals, and picking up loads of fruit for our post-race activities. Last night, we held our first packet pickup session and saw an overwhelming amount of last-minute race registrations...always a good indication of this race's particular popularity and success.

Though I am somewhat weary and a little sleep-deprived, tomorrow's event will be seen as a personal success in my own eyes; the culminating mark of a dream I've had for years of directing an actual running road race. And you know, somehow I know it won't be my last.

Well, wish me luck!

Maintaining Motivation

Is it just me, or is autumn not the best time of year to be a runner? Typically, still warm enough for shorts, but just cool enough to inspire you to pick up the pace. This summer, you got yourself motivated...the right running shoes, the right running routes, and the right running partners. But keeping it all going through the fall is key to staying with it through the more challenging winter. So why should your fitness drop when the leaves do?

Like me, I am sure you've taken advantage of the long summer days to log more miles or train for races. Possibly you are more fit than you've been all year. But this otherwise ideal season is fleeting, and without the right focus you could lose all you've gained as winter rolls into town. "The key to long-term improvement in running is adding another layer to your fitness base each year," says Eugene, Oregon-based coach Brad Hudson.

Here's some ways to make the most of the best season for runners.

Take Aim
Now that you've reached your original goal of becoming a runner, set your sights on another running goal to keep yourself pumped. Lots of new (or returning) runners get motivated by choosing a race as a goal, but use whatever target works for you, whether that's building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. "A good goal keeps you excited," says Jenny Hadfield, coauthor with her husband, John "The Penguin" Bingham.

Go Off-Road
Consider trading concrete for dirt this fall. Running on trails reduces your risk of overuse injuries because the surface is more forgiving. "Fall is a beautiful time of year to enjoy trails," says Hadfield. Fartlek runs, which randomly alternate faster bursts of running with slower jogs, are a great way to challenge yourself--and have fun--on trails. After warming up, set your sights on a big boulder or towering tree up ahead and increase your pace until you reach it, then run easy for a while before picking another landmark. But be careful when you hit the trails because the unevenness of the terrain can increase your risk for an ankle sprain. "Keep your eyes about three feet ahead on the trail," says Hadfield.

Vary Your Pace
Mix in some faster running to keep things interesting and enhance your fitness. Hadfield suggests the "negative-split run" as a good way to start speedwork. Pick an out-and-back route. Run for, say, 20 minutes, then turn around and try to cut one or two minutes from that time coming back. You can also incorporate faster running into your normal routes by dividing some runs into five-minute segments, says Hadfield. Run the first one or two minutes of each segment at a pace that is noticeably faster than regular training pace, then ease back for the remainder of the five minutes. Repeat until you complete your run.

Experiment
Simple logistical changes to your regular running routine can help keep your enthusiasm high, says Hadfield. Do you always run alone? Start running with a friend, or join a local running club. If you normally run in silence, try running with an iPod. Instead of always running from your front door, occasionally drive to a nice park or beach for a change of scenery.

Breaking News…Lance to Ride Again?

Some are beginning to wonder, does Lance have a chip on his shoulder? It seems rumors are ablaze that Armstrong, the cycling monster, will come out of retirement to return to competitive racing. (What?! Did he and Brett Favre sign a secret "stay-out-of-retirement" pact together? Maybe I should change the blog title to "Lance Armstrong to come out of retirement to sign with Jets", just so I can scoop everyone else.)

VeloNews claims Armstrong will come out of retirement next year to compete in five road races with the Astana team, including the 2009 Tour de France. The rumor, which has been rampant for nearly a month, gained some legs when former Discovery Channel team director Dirk Dernol recently signed with Astana for 2009. Adding fuel to the fire, Johan Bruyneel (Armstrong's former team manager) is also currently Astana's team boss. Not to be overlooked, but even Trek, a favorite of the Lance-camp, is Astana's main bike sponsor. Is the deal finally getting too sweet for Lance to pass up?

But Bruyneel is uncertain whether even Armstrong can return after three years out of professional cycling. “He’s continued training and he’s done marathons, but he’s coming in with a very different style of life to a sportsman,” Bruyneel said. “Three years without competing is a lot.”

The current speculation is that the ex-Tour king might want to return to prove he's drug-free, since Armstrong at least appears willing to submit to drug testing. The U.S. Anti-Doping Agency confirmed he is part of its out-of-competition testing pool and would be eligible for elite competition on Feb. 1, 2009. The Amgen Tour of California conveniently begins Feb. 14.

Okay, it's not as if Armstrong hasn't been working out. Other rumors are that Armstrong will continue to pursue mountain bike racing, and may try his hand at cyclocross as well. In August, he finished second in the Leadville Trail 100, a lung-searing 100-mile mountain bike race through the Colorado Rockies (photo at left). He also plans to compete in his third New York City Marathon this November, where he hopes to crush his time of 2:46:43. Co'mon, let's face it...this guy's off-days are typically better than any of the stellar attempts we've made in our dreams.

Still, all the brouhaha begs the obvious questions…will Lance ride again? Could an 8th victory at Tour de France be right around the corner?

As I've admitted before, I am not a Lance-fanatic, though the guy is astoundingly athletic. I suppose I'd miss him [ahem] and his marathon-running prowness. But I will proudly admit one simple fact, one which I'm sure millions around the world are breathlessly anticipating at this very moment...it would be incredible to see him come back for an eighth attempt.

We'll have to wait and see.

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Updated 09/10/2008: It's official...Lance is BACK!
A video announcement can be found on his foundation's web site. With a scheduled announcement set for Sept. 24 in New York, it’s a sure thing the next couple of weeks are going to bring more electric news. And, so, the countdown to the 2009 Tour de France begins...

NYCM: Changes to the Start Process

Acting on feedback from runners, the NYRR will be implementing several changes to the start process of the NYC Marathon this year. Chief among them are the wave start and the baggage handling. With these enhancements to the system, NYRR hope that runners can look forward to the following benefits:

1. Reduced crowding and wait time standing in corrals,
2. Reduced crowding and wait time standing on the bridge, waiting for the race to start,
3. Reduced time to cross the start line (NYRR hopes that runners can cross the starting line within 6 minutes), and
4. Reduced crowding on the course and at the finish.

So what's the wave start all about? Instead of releasing a mass start of approximately 40,000 runners at one time, the field will first be organized into three separate start lines designated with blue, orange or green colors. Then each starting line will be broken down to 3 waves designated white, yellow or blue. There are 6 corrals within each wave - A to F. Each wave will have approximately 13,000 runners and will be released at 20-minute intervals. Wave 1 will begin at 9:40 am., followed by wave 2 at 10:00 am., and then wave 3 at 10:20 am. The runners will be allocated their "waves" according to their projected goal time.


I consider myself a fairly average-paced runner, so I'll likely be placed in either the Wave 2 or 3. Wave 1 would probably be assigned to the elites and sub 3:30 finishers. Runners fearing the loss of the unique starting experience - the firing of the starting cannon and Sinatra's rendering of "New York, New York" - need not worry as each wave will still have the same ceremony. The cannon will just see more action and Sinatra will have to sing a few more times!

Baggage handling is also being revamped. The UPS trucks will be parked near the entrance (in the open zone) to the Staten Island staging area to receive your checked-in baggage (in case you're wondering, only official clear goodie bags are accepted for deposits - I suppose I'd be remiss if I tossed that bag too prematurely). From the alphabetically sorted manner of yesteryears, the organizers are sorting the trucks by bib number in increments of 1,000 this time around.

My Start Plans

So how do these new start processes affect my overall race morning plans? Nada, really. It may add a few extra minutes of shuffling for every runner before the cannon sounds, but not much more than that. My plans for race morning are currently as follows: Get up early at 5am, shower and prep - trying not to wake up Laura and our marathon chase crew members, and leave the hotel by 5:30am. That should give me a little time to spare before I need to catch my 6:00am marathon bus at the NYC Public Library. From there, we runners will be transported down to Battery Park where a free ferry ride awaits to take us from Manhattan over the Upper New York Bay to the St. George Ferry Terminal on Staten Island. Interesting, though the Staten Island Ferry's sole mission is non-vehicular passenger transportation, what many first-time visitors do not realize is that this 5 mile, 25 minute ride also provides possibly the most majestic views of New York Harbor for free. From the deck of the ferry you will have a perfect view of the Statue of Liberty and Ellis Island, as well as the receding skyscrapers and bridges of Lower Manhattan as you pull away. Even though I'll be making this early morning voyage alone, it will likely be the most reflective and inspiring part of my whole marathon day. Shuttle buses will then transport us from the St. George Ferry Terminal to the runners-only staging area in Fort Wadsworth. Here we will need to locate our assigned starting area, to be yet communicated, based on our bib numbers. In this area, I will do my best to stay warm while stretching and attempting to relax.

In addition to the all-important discardable clothing I'll be initially wearing, I also plan to take my small waistband pack filled with a couple extra gels and electrolytes, as well as my trusty iPod. At least the iPod will help make the 3+ hour wait there on Staten Island manageable. Haven't decided on whether a cellphone will be a take-along necessity or not, since I've heard the crowds in Central Park can make it rather difficult to find anyone...if anyone has experience with this item at NYCM firsthand, or have ideas to share, please let me know.

Well, NYRR should be confirming my starting area assignments sometime this month. Then, come the second week of October, I believe each runner will be expecting to receive a bib collection card.

Wow, unreal. Only 54 days left!

Running To Catch Up

It's Thursday already and I've realized I missed my normal "Monday-Rundown" blog. I figure with everything that has been going on lately, some of you would appreciate an update on what's been happening. Always seems like I'm playing catch up...

FARM-WARS/2008 was a success! We had nine guys show up (eight of us camped overnight) for a fun-filled night and day of furious paintball action. After setting up camp Friday evening, we peeled off into teams of two for a little "Ironman" gameplay in the dark fields nearby, followed by some awesome "Capture the Flag" moments the next morning and afternoon. The moment of the day happened in the final game, where yours-truly belly crawled along a muddy river bed to snag the flag amidst a flurry of opposing paint...hurah! It was a great time for everyone who attended...and have decided it will be hosted again next year.

As you can read from my race report below, the GAAR race was Sunday morning. Though I was a little sore still from a long run at noon on Friday, and playing paintball through the night into Saturday, my partner and I faired quite well. Bryce and I are thinking it will likely be a "must-do" race for next year...

The Nike+ Human 10K race occured this weekend. I had planned to run my entire mileage on Sunday, but after the GAAR race I was a little tired. So I'm claiming I spread my mileage out over the entire weekend instead. Sorry, no race report to post. However, the event's technical shirt (if you decided to purchase it - the actual race was free) is very cool for a virtual race!

Last night, Jon kicked off the first youth group session of The ROCK for the fall school year...and it definitely ROCKED the house! We literally had tons of kids sharing in a great time of dodgeball games with each other and watching video clips from our past year that really seemed to psych them up. And though I know all of us leaders will miss the outgoing 8th graders, we look forward to the new batch of 6th graders coming in...they definitely seem to be a lively bunch. Looking forward to participating in Duey's new "Build-A-Jesus" series...should be a great time to grow these kids' hearts for God. Can't wait!

Race Report: GAAR

Race: Great Ames Adventure Race
Date: August 31, 2008
Location: Ames, IA
Distance: ~3 mile canoe / 15 mile bike / 3.1 mile run
Official Time: 1:50:07
Official Finish: 2nd place male tandem

It was truely a beautiful weekend for a race! I awoke around 5AM to an outside temp of 62° and quickly prepped gear before my friend Bryce pulled in the drive to pick me up. Throwing my bike in the back of his truck next to the Mad River-16 canoe, our watercraft for the race, we headed out for the hour-long drive to Ames.

Arriving at Ada Hayden Park in northern Ames, we set about unloading gear and prepping materials we would need, including gloves, helmets and water bottles. The canoe we walked down near the water's edge where officials were already grouping canoes and kayaks in pods of six. We also rode our bikes over to the fenced-in transition area, where we would be switching from canoe to the bike, then from the bike to the run. Being in the middle of all the preparation brought back fond memories of triathlons past...and something that might reoccur in the future, if I can ever improve my swim technique.

After a quick race meeting to outline the course and rules, officials sent us all back to our watercrafts to await the water start. We happened to be in the third start wave back, so that allowed us watch a few other individuals and teams as they pulled away from the dock and give us a chance to talk strategy for our hopeful fasttrack around the lake. Once our wave group was called, Bryce and I carried the canoe down to the boat ramp and swiftly glided out on the water and into our start position. A couple minutes later and the horn sounded...we were off!

Now when I say "strategy", what I really mean is "paddle your butts off". And that's exactly what we did. Fortunately, both Bryce and I happen to be fairly competitive individuals, so having a gameplan on how to increase our lead throughout the race was essential. Our canoe gameplan was simple: we wanted to do our best to pass at least six canoes/kayaks during the ~3 mile course around the lake. A bit of a stretch goal, but we thought it was doable. However, after settling into a fast and coordinated pace, we slowly began creeping past other boats. By the halfway point, we'd cleared those in the wave we had started with and a couple others besides. By the time we hit the backstretch, with only a few hundred meters to go, the score was five canoes and three kayaks. Satisfied we given ourselves a little cushion for the remainder of the race, we pulled up into the boat ramp and portaged the canoe out onto the lawn area. Canoe time: 30:10 (not a bad time, if I might say). Onto the next section of the race!

Stripping off our PFDs and gloves, we raced up to the transition area where our bikes were waiting for us. We both donned our helmets and slipped our bike gloves on, then dashed out the other end onto the road leading out of the park. The course took us briefly south, then turned east up through a residential area where a few hills greeted us. Grabbing a swig of Gatorade from my bike bottle, I began my best at hammering out a pace to catch those in front of us. Of course, many individuals obviously take their biking seriously (it's not that I don't, but it takes money to be road-competitive) and you could see more than a few decked-out road bikes with aerobars and carbon fiber wheelsets. Those bikers easily out-paced us, but we held our resolve and focused on those on mountain bikes like us. By the time we reached the long straightaway heading north, the wind began picking up and the pace began to slow somewhat. And trying to force yourself into an aerodynamic position on a mountain bike for 15 miles is nearly impossible! Fortunately, as the course turned back south, the headwind began to relent a little and we soon entered a tree-lined section of road with only a mile or so to go. Turning south again, we followed the highway back to the park entrance where we zoomed into the transition area a final time. Bike time: 53:55 (on a mountain bike, that's smokin!) Alrighty, only a 5K left!

Okay, for those of you who have participated in a triathlon before, you'll likely understand when I say I hate "bricks". Bricks are what are affectionately known as bike-to-run workouts...essentially, it's when you immediately follow a bike with a run. After biking full out, your legs feel like lead posts when you exit that transition area. Of course, this race was no exception...blame the training I guess. Hitting the trail for the loop over the lake bridge and around the nearby hills, it took most all of my reserves just to get the legs to initially turn over. However, within about a mile or so I was back to increasing my pace and focusing on that next runner in front of me. Just after the second mile marker, we came down out of the hills and returned to the flats near the lake. Back over the bridge and through the parking lot to the finish. Run time: 27:14 (not a personal best by far, I was just happy to be finishing on my feet.)

Bryce and I cooled ourselves down at the finish line watering station, and enjoyed a few orange slices they had set out as a post-race snack. Then it was back to our gear-minded duties of loading both the bikes and canoe again into the truck. Race officials announced the race results would be released at the Moose Lodge pancake feed just up the road, so we changed our shirts and followed the crowd. Soon after at the lodge, we were pleased to learn we had placed second in our category (2-person, male tandem), only a few minutes back from the leaders...what a nice treat for our hard work that morning.

Heading home, we both vowed we'd be back next year to in an attempt to claim the top spot...so stay tuned.