My Bags Are Packed…Let's Roll!

As you can see, my marathon bags are nearly packed and ready to go. I have yet to throw in a couple of items before they are complete, primarily our flight & hotel itinerary and my shaving kit, though I will likely perform a hasty, last-minute final check before heading out to the airport early tomorrow morning. And I do mean, early...as in our flight to NYC leaves at 5:00am? Big ole yawn.

Through my calm exterior I can tell the realization is beginning to sink in that, in just a little over two days, I will be running with a world-record crowd of nearly 40,000 other runners as we elbow our way from the Verrazano Bridge start on Staten Island, all the way to Central Park finish in downtown Manhattan. For 26.2 miles I will be experiencing firsthand the thrill this grand and majestic race, as it weaves us over five landmark bridges and through five historic city boroughs. I know my anxiety level will be high the morning of the race, as expected, but I'm hoping the three or so hours I will spend at Fort Wadsworth waiting for the marathon to begin will provide me a chance to relax and some time to reflect on what it took to get me to this moment.

From several sources, including Weather.com web site, all signs are pointing towards wonderful weather for the race on Sunday. Lows in the upper 30s, highs in the upper 40s to lower 50s, with light winds and a mostly sunny sky. Perfect, as most marathoners would say, for running fast times.

One of my hopes during the marathon is to see my lovely wife, and our friends who will make the journey with us, sometime during and just after the race. Their plan is to find me just after the 16-mile mark of the race, as I cross over the Queensboro Bridge from Queens and head north on First Avenue towards the Bronx. I know this point in the race will possibly be a crucial time for me to just recognize a familiar face in the crowd, as the race begins taking runners into its final miles. Though I have run and finished many marathons over the years, I know that finishing the final 6-10 miles are always the toughest for a runner. And New York City won't be any different, as I've been told that the course gets challenging as it winds it way over the final couple bridges and, lastly, through the hills of Central Park. Then our final challenge will be to find each other in the throngs of the over 1 million well-wishing spectators. Fortunately, the 1-2 mile post-race walk will give my legs a chance to stretch out some, but I know it will be great when I finally see her.

Personally, I don't know what finish time I'll receive -- there are so many factors involved with running the New York City Marathon for the first time -- but my goal is to finish close to around the 4-hour mark as possible. Of course finishing in under four hours for my inaugural NYCM would be wonderful and all, but I'll take whatever is given me. I'll just hope and pray I will do my best. Honestly, I want only to finish knowing that I have given it my all and have "run with endurance the race that is set before me (Hebrews 12:1).” To hopefully have a wonderful experience of the marathon, and of siteseeing in New York City, while sharing it all with my wife. That would make this trip the best.

Before leaving, I would like to thank all the family and friends who have or will support me this weekend. I really appreciate you all being there for me and this crazy endeavor. You all make it worth while.

So, the question is...am I ready? Ready to run with this insane amount of runners? Oh man, you bet!

I'll see you all when I get back on Tuesday.

Now, let's roll...

Birthday Girl

My little girl is growing up. Where have the years gone? Hannah enjoyed a large family birthday party this past weekend, but tonight it was just about the four of us being together. So we all stayed home, ordered Chinese takeout, carved a wheel-barrel load of pumpkins for our front porch, and gathered around a little pink mini-cake my wife had baked for the special occasion as we all sang to her "Happy Birthday".

Six little candles...sigh. I thank God for all six of them.

Pre-Race Butterflies

I am but a week away from boarding my early morning flight to New York City and, for the first time in a long, long while, I think I may be getting pre-race butterflies.

It's not that this is a new feeling for me, I mean I have been toeing the starting line of races for 22 years, having run in 19 marathons and well over 40+ other road races up and to this point in my life. Each one presented its own list of anxieties and goose bumps - some more, some less. But there's just something about knowing you're going to be running in the largest, and widely considered the most famous, marathon in the world.

Last night I was talking with a friend who completed her first half-marathon at the Des Moines Marathon this previous weekend. I could tell how incredibly excited she was knowing she had conquered the previous unknown, that she had charged through and had persevered the challenge of the distance she set before herself. Her expressions told the story of an elusive goal now met. Congratulating her on such a wonderful accomplishment, I politely inquired if she had any plans to explore the marathon distance someday. She paused for a moment, but I could see in her eyes the twinkling of a dream beginning to unfold. "I think I could do that," she said with a smile. Knowing her, I bet she'll tackle that marathon dream at next year's event, and good for her for accepting that challenge.

It has been many years since my first race. To me, it's been a long history of training through the seasons, giving each race everything I could, and leaving the gas tank empty each time. And though I've seen the finish line of countless distances, even a few multi-day staged events, I haven't yet felt like I've lost that twinkle of future possibility myself.

The anxieties I feel each and every time I pin that number to my shirt are what keep those possibilities, those dreams, inside of me alive. Those butterflies I experience reaffirm for me that I simply enjoy what I do. Trying to explain that to someone who hasn't felt the surge of thousands of runners suddenly explode into motion when the gun goes off is often times difficult. But, in that simplicity, the anxieties are what makes the race exciting, full of potential, and fodder for future possibilities.

You see, without them the race would be just that...a race. I'll take butterflies any day.

PHOTO BY Jupiter Images
LABELS race anxieties, training

Snapshot: Watching the ING New York City Marathon

If you can’t make it in person, you can still catch all the action of the 2008 ING New York City Marathon live on TV and via the web on Sunday morning, November 2nd. Get complete race day coverage using these resources below:


TELEVISION

New York: The race will be broadcast live exclusively on WNBC 4 New York for five hours. Telemundo Channel 47 will have live cut-ins during the race as well as segments leading up to the marathon. The WNBC 4 New York broadcast will begin at 9:00 a.m. with the pre-race warm-up and will follow the race through the five boroughs, across the bridges, and over the finish line until 2:00 p.m.

United States: NBC Sports will broadcast a one-hour highlights show nationwide beginning at 2:00 p.m. CST on November 2. Be sure to check your local listings for details. (In the metro New York area, it will be on WNBC 4 New York.)

Around the World: A one-hour highlights show will be broadcast in nearly 125 countries worldwide. Check your local listings for details.

INTERNET STREAMING

United States: On Sunday, November 2, it’s the world’s race — the ING New York City Marathon. Catch all the action LIVE, only on NBC’s UniversalSports.com. Coverage for the ING New York City Marathon begins at 8:00 a.m. CST. The ING New York City Marathon will be available on demand after the live broadcast.

International: Watch the entire race live on the Internet at UniversalSports.com for FREE! Viewers will get the entire race broadcast from 8:00 a.m. CST to 11:45 a.m.

RACE DAY: START TIMES

Early Start, Athletes with Disabilities, Presented by Avis - 7:30 a.m.

Wheelchair Division, Presented by Avis - 8:35 a.m.

Handcycle Division - 8:55 a.m.

Professional Women - 9:10 a.m.

Foot Locker Five Borough Challenge - 9:15 a.m.

Open Field, including Professional Men - Wave One 9:40 a.m, Wave Two 10:00 a.m, Wave Three 10:20 a.m.

Note: Daylight Savings Time ends at 2:00 a.m. on Sunday, November 2. Remember to set your clocks back one hour before going to bed on Saturday, November 1.

Race Report: Des Moines Half Marathon

Race: Des Moines Half-Marathon
Distance: 13.1 miles
Official Time: 1:50:43
Pace/Mile: 8:26

There's nothing like waking up race morning to a nice, cool 48° outside, partly cloudy skies, and a slight wind. What better conditions to set a new half-marathon PR with? That I did.

With only two weeks until my planned trip to New York City for the marathon debut of my life, I originally decided today would be treated like a training day. A nice and easy 13.1 miles on a spectacular course, with very few ups and downs along the way. But all that went out the window when I realized the prime conditions we'd been given this race morning. Suddenly, I found myself dreaming of new splits and a myriad of ways to increase and maintain my pace...oh, that elusive sub-1:50 would soon be mine. Heck, maybe I'd take off the kid-gloves and do some serious swinging towards a 1:45...

Toeing the line (okay, officially I was more like a full 100ft back), I eyed the competitors in my immediate vicinity and braced myself for the start that would inevitably unleash the furious nature that I surely had inside... ready, GO!

Moments later, unfortunately I quickly learned the "furious" nature from within had apparently decided to sleep in. That long training run on Friday suddenly reminded me that my legs were still a tad tired, and contending with slightly warmer starting temps than I'd expected, I decided it might be better to conserve a little energy and play it safe. Nestled in a crowd of a few thousand of my closest running friends, I began calculating an 8:10-8:15 pace that would give me a chance at breaking the 1:50 barrier.

Though the crowds were a little thicker than my experience from previous DSM marathons past, it did make for finding other like-minded runners of the same pace much easier. Settling in behind a few guys who were talking of BQ dreams, the first few miles of the course soon flew by, taking us from one end of downtown to the other, past the half and full-marathon split, then down onto Fleur Drive. My pace during this time fluctuated only slightly per mile, primarily due to the crowds.

Turning off of Fleur Drive, racers then entered the Water Works Park area south of the downtown area. Here, the next five miles would take us through the beautifully wooded roadways and past a long stretch of the Raccoon River. This is a particular favorite area of mine, and I often spend my lunch hour on training runs there. The park road is bounded by George Flagg Parkway, making it a great place for spectators to get close to the action without having to walk far. Shortly past the 5.5 mile mark, I encountered my kids doing their best to enthusiastically high-five every runner they could. Both they and my wife gave me big hugs, then cheered me on as I pulled away to begin the large loop portion at the back of the park. Miles 6-8 clicked off rather quickly, and soon I found myself reapproaching Fleur Drive.

Crossing over the roadway we next entered Grays Lake Park, widely considered the “Place to Meet” in the Des Moines Metro area. The centerpiece of the park’s renewal plan is the two-mile trail encircling the lake, also a runner favorite. Here I felt my pace beginning to lapse somewhat, my mile average dropping to roughly 8:30 or so. I could tell I was feeling tired, but I also knew I needed to keep going if I wanted to stay close to my 1:50 goal.

Rounding the lake, we began the push up the bike trail, over the MLK Jr. Parkway bridge and onto the final stretch. Mile 12 came up quickly, and I noticed my watch reading 1:41...this would be cutting it close. I picked up the speed as much as I could and followed the course as it turned north towards the downtown finish line area. You could hear the crowds during this final half-mile, and along with Laura and the kids about a hundred yards from the line, they carried me my final steps.

Though I missed my sub-1:50 goal by only mere seconds, I'll admit I am still happy to be bettering my PR by close to two minutes.

For those of you who have not had the pleasure of running the Des Moines Marathon or Half-Marathon, I seriously suggest you check it out. It is well-known for it's beautiful course and plenty of friendly spectators. Definitely, a "must do" if you live in the Midwest.

Finally, a guick shout out to my family for their support and encouragement today...without you my racing would never be as special you make it for me.

NYCM: #27079

NYRR has released the bib numbers for the participants... mine will be 27079. Besides being a runner's identity on the streets, these bib numbers play a more significant role on how a runner will be started the morning of Nov 2. The bib is color-coded (every color means something) and a person can tell a lot by just the colors of the bib background and number itself. To the left is how I imagine my bib to look look…we'll see if the actual one comes anywhere close to my imagination.

What does this bib mean? It signifies that:

Based on the orange main bib color...My staging area on Staten Island before the race will be Grete Waitz Village. This is considered the second "village" that you'll get to once the bus drops us off. It doesn't appear to be the largest of the villages (blue, or Alberto Salazar Village, seems to be the biggest), but I'm sure it will still be as crowded. Here, I plan to relax and stretch as much as possible before the race begins. Also, I will be have the exciting opportunity to start my journey by running across the Verrazano-Narrows Bridge on the upper (scenic) deck, rather than on the below deck. Of course, there are advantages and disadvantages to this. Running on top means I will tackle a strong incline and decline (the first 2K of the bridge itself), rather than the more subtle elevation change found while running the lower portion. However, I hear runners on the bottom often contend with sprinkle storms from runners above as they relieve themselves while on the bridge. That aside, be sure to keep your eagle eyes out for me when the TV crews film the start!

Based on the yellow background (floodcoat) color behind my number...I will be assigned to the Wave 2 Orange Start commencing at 10:00 a.m. Instead of releasing a mass start of approximately 40,000 runners at one time, the field will be organized into three separate starts (or “waves”) released at 20-minute intervals. The first wave (white) will start at 9:40 a.m., the second wave (yellow) will start at 10:00 a.m., and the third wave (blue) will start at 10:20 a.m. Each wave will include approximately 13,000 runners. [Note to self: Wow, this IS bigger than the Des Moines Marathon…uff-da.]

Based on the actual bib number of #27079...I will be participating in the third block of runners of Wave 2, otherwise known as "C" Corral. This letter will be prominently displayed on the righthand portion of the bib. Virtually, I know nothing about the "corral" system other than I believe these help situate runners according to their approximate finisher times (see the official start corral chart). That way, faster runners at the beginning of the race won't need to furiously weave between those of us who aren't super-human powered. So, I guess "C" means I'm an average superhuman?

I will be checking my pre-race runner baggage with UPS truck #27. Trucks are apparently sorted in increments of 1,000 according to bib numbers. I'll hazard a guess it will be this same truck I will be searching for at the end.

The bib number also means that when I finish the race I will be exiting Central Park at the second runner exit of 81st Street. This will route me directly onto Central Park West where I can then meet up with my family & friends post-race.

pre-race

race start

post-race

Only 14 days left!!

Snapshot: NYC Marathon Preparation

Okay, if you're like me, you've trained, tapered, and overcome your share of bumps in the road to your marathon. But there's still a lot you need to do right come marathon day. Taken from both running experts and running novices, all who share their hard-won wisdom below, here are a few ins and out of race day you should wisely consider. I know more than a few of these have served me well on big days past, and I will be taking heed of again for my upcoming race in NYC in a short couple of weeks.

1. Don't do anything new. Race day is not the time for new shoes, new food or drinks, new clothing, or anything else you haven't done on several training runs. Stick with a routine that works for you.
   
   
2. Eat first thing. Too many marathoners skip breakfast on race day, opting for just a cup of coffee and/or some sports drink. You need more than that. From the time you go to bed until the start of the race is usually eight to 10 hours. In that time, your liver glycogen — which is stored carbohydrate — gets depleted. If you don't have a simple, high-carb breakfast, you're going to be in trouble at 20 miles. Bananas, bagels, or energy bars are good picks.
   
   
3. Don't overdress. Marathons often start in the cool of early morning, and it's easy to overestimate the amount of clothing you'll need. As a rule of thumb, it will probably feel 10 or more degrees warmer once you get going, and temps will rise as the day goes on. If you wear too much clothing, you're carrying extra weight, and will sweat more than you want, possibly increasing your body temperature and risk of dehydration. By overdressing, you create a microclimate around the skin that induces sweating. The best clothing allows for some heat loss, but not so much that you become uncomfortably cold.
   
   
4. Prevent chafing. During a marathon, every moving body part that can chafe will chafe. And nothing is more irritating and painful than skin rubbed raw. To prevent this, make sure your shoes, socks, and clothing have no raised seams that will rub against the skin. Also, use Vaseline, BodyGlide, or something similar in key locations, including your armpits, nipples, and inner thighs.
   
   
5. Wear sunscreen. Marathoners sometimes don't think about the fact that they're in the sun long enough to get sunburned. This is particularly true if you finish in four or five hours, which takes you into the high-sun time of the day.
   
   
6. Pin your race number on your shorts. That way you can fiddle all you want with your upper-body apparel. If the temperature rises, you can peel off the long-sleeve shirt that kept you toasty for the first three miles. If the wind kicks up, reach for the shirt that's wrapped around your waist. Putting your number on your shorts allows you to add or subtract layers as needed to adjust to changing conditions. On a hot day, you could even exchange a sweaty shirt for a dry one. The easier you can vary your torso covering, the better.
   
   
7. Go for the jolt. Twenty years ago, researchers thought that caffeine helped runners burn more fat, thereby sparing precious glycogen. That theory has been mostly disproved, but caffeine does make the marathon feel easier.
   
   
8. Top off your tank. Most marathoners know enough to stay well hydrated in the days before their race. It's tough to superhydrate, however, because your kidneys have time to release any excess water you consume. But in the final minutes to half hour before the start, you can trick your kidneys by sneaking in a late drink. (Your kidneys will mostly shut down once you start running hard.) Another trick many marathons try is eating pretzels before the marathon, figuring the extra salt will help them retain the fluids they consume.
   
   
9. Keep your warmup short. It makes sense to not warm up much before a marathon. After all, you want to save energy. But you'll actually run more efficiently if you first loosen up your leg muscles. Consider doing a warmup just to the point of a very light sweat. You can also use the warmup to gauge the weather, to see how you will need to adjust your pace to the conditions.
   
   
10. Run even pace. This is possibly the oldest and most important of marathon strategies. "Both the laboratory data and experiences of countless marathoners show that even-pace running is the optimal approach," says Russ Pate, who has a Ph.D. in exercise physiology and qualified for three U.S. Marathon Trials in '72, '76, and '80. "In my best marathons, I almost felt that I was running too slow the first five to 10 miles." Exercise physiologist Phil Sparling, Ph.D., concurs. "You have to run so slow that it feels like you're holding yourself back," says Sparling. "Later it feels so good when you're going strong and passing people."
    
    
11. Fix it sooner, not later. You might notice that your shoelace is beginning to come untied. Or you're starting to chafe in that one particular spot. Or a pebble has taken up residence in your left shoe. These things don't go away on their own. And the sooner you deal with them, the better you'll fair over the distance. It's like the old saying, "An ounce of prevention is worth a pound of cure." Only in the marathon, it's more like an ounce of cure early is better than a pound of pain later.
    
    
12. Drink early — and late. When you're aiming for a fast marathon time every ounce of fluid you consume helps maintain the blood flow to your skin (for cooling) and to your heart and muscles. Since running hard slows the absorption of fluids from your stomach, you need to begin drinking early to have the fluids become available later. That said, drinking at the 24-mile mark also helps. There might not be time to absorb all the water and sugars, but some can get into your system, and this will help you in that last tough mile. (Important note: If you expect to run four hours or slower, be careful not to overdrink and develop hyponatremia. Drink when you are thirsty, and stop drinking if your stomach becomes uncomfortably full of fluids.)
    
    
13. Use some gel. Sports drinks contain carbohydrates and other good stuff, but gels provide a more concentrated source of carbs that can prove especially helpful in the last half of the marathon. Some marathoners carry four gel packs, taking them at miles 10, 14, 18, and 22. That's an average of about 60 grams of carbohydrates per hour, or about the maximum the body can handle.
    
    
14. Draft off someone. Hey, it works for Lance Armstrong. The drafting effect isn't as strong in running, but it's still there. "I always tried to tuck in behind someone in my marathons, because it's so much more efficient to follow," says Ken Sparks, who has a Ph.D. in exercise physiology and ran a personal best 2:28 at age 46. "I'd often pick one of the first women. They'd usually run a strong, even pace." Just be decent about it and don't follow too closely, or better yet, agree to take turns leading so you're working together with this person. Alternative: Find a marathon that offers pace groups, and join the peloton, just like Lance.
    
    
15. Don't charge the hills. The goal in marathon running is to maximize your efficiency over 26.2 miles. That's why drafting works. And it's why running hard up the hills doesn't work. From an energy-output perspective, you gain more speed by putting your effort into the flats than the hills. When you're on the hills, just relax. Don't worry about those people who are passing you. You'll get them back later.

NYCM: By the Numbers, Part III

The last in a handful of interesting facts about NYCM...









1970 year of the first New York City Marathon, with 127 starters, 55 finishers, and a $1 entry fee
1976 year of the first five-borough marathon
9 New York City Marathon victories by Grete Waitz (1978–80, 1982–86, 1988)
4 victories by Bill Rodgers (1976–79)
1982 year of the most recent victory by an American man (Alberto Salazar)
1977 year of the most recent victory by an American woman (Miki Gorman)
2000 year of the first official wheelchair division race
786,566 starters to date
749,831 finishers to date

NYCM: By the Numbers, Part II

Here are a few additional amazing facts about this race..






2:07:43 male runner course record (Tesfaye Jifar, 2001)
2:22:31 female runner course record (Margaret Okayo, 2003)
1:29:22 male wheelchair course record (Kurt Fearnley, 2006)
1:52:38 female wheelchair course record (Edith Hunkeler, 2007)
38,607 finishers in 2007, the most ever in any marathon
26,072 male finishers in 2007 (event record)
12,535 female finishers in 2007 (event record)
104,000+ applicants to the ING New York City Marathon 2008, the most ever.

That last statistic is astounding, really. Given that participation is generally limited to ~37,000 entrants chosen largely by a lottery system (okay, closer to 45,000 with all the additional complimentary entries), that shows the overwhelming popularity of runners who want to run this exciting race.

NYCM: By the Numbers, Part I

The ING New York City Marathon is the story of more than 37,000 athletes on a celebratory journey through the world's most vibrant city. The premier event of New York Road Runners, the marathon is supported by 12,000 volunteers, dozens of loyal sponsors, and many city agencies.

Here are a few other obscure facts you may not have know about...

7,000 pounds of pasta
45,000 finisher medals
800 pounds of coffee
11,410 pounds of ice
68 UPS trucks
62,370 gallons of water
12,475 tongue depressors
311 thermometers
112 official clocks
$600,000+ prize purse
2 million spectators