NYC Half Marathon -- 13.1 Miles of Hell

It can't get much cooler than running the closed-to-traffic streets of NYC. When I signed up for the New York City Half back in March I was thrilled. I was so disappointed last year when I couldn't do it because of my injury. I'd had so much fun in 2006 and 2007, and I missed the course, which is a loop around Central Park, then out on to 7th Avenue, through Times Square, and down the West Side Highway to Battery Park. It's truly something, seeing NYC that way, runners on the streets instead of cars. Makes you look at the city in a whole different way.

My goal was to run it in under two hours. I'd been preparing both mentally and physically for months. And, I had Mariana, who is faster than me, pushing me along during runs. So, I thought I'd be more than ready on August 16th to cross the finish line between 1:50:00 - 1:55:00.

What I did not plan for was heat. And humidity. At 6:00a.m. when I set out to meet Mariana it was already 78 degrees. The two mile jog I took to get to her left me drenched with sweat. And, at the starting line we found out that there was a heat advisory. The announcer suggested that maybe this not be the race you strive to get a personal record. I heard him, and I was fully prepared to listen, but when the race started I felt my legs go a little faster than they should have been. My strategy is to run slower at the start and get progressively faster, but for some reason -- nerves, trying to keep up with Mariana, not being able to forget the goal -- I was too fast for the weather, so by mile three I was uncomfortable, and by mile four I was ready to go home. Overheated, I overcompensated by drinking too much water and Gatorade, so by mile five I had painful cramps. I begged Mariana to save herself and leave me to my misery, which she finally did at mile six.

On 7th Avenue things got a little better. The cramps went away, but I still felt terrible. My body just did not want to be there at all. At one point, as I was passing 57th Street, I thought to myself "What would happen if I didn't finish? Who would care?" I have never not completed a race, which in the past gave me a sense of pride. But, at this race I thought the sensible thing to do would be to quit. I kept going, though, and looked out for Kirk, Abby, Justin and Andy, whi were at mile eight. Their cheers and smiles disappeared upon catching sight of me, the ashen, beat up runner who was not happy at all.

Down the West Side Highway with less than four miles to go I tried to speed up, but it was no use. I pumped my arms the way Abby tells us to in class, but it didn't work. So, I decided if I can't change my body I can change my mind. My mom always says "Put a smile on your face and a song in your heart", so that's what I did. I sang to myself, told myself jokes, noted the runners around me who slogged through, kinda hating the ones who passed me. At mile 11ish I saw the gang again, but this time I put a big smile on my face. They said I looked better.

Finally, mile 12 and I was already past the two hour mark. At one point, I think mile 10, I had it in my head that maybe I'd still make my record of 2:00, but I got over that when at mile 11 I was at 1:52. Again, I tried to go a little faster, but who was I kidding? The dream was over; it was over at mile three! I crossed the finish in 2:12:something, disappointed, but happy to be done.

What is the lesson here? Well, for one, I've got to be flexible in my thinking. Once I knew the weather was going to be an issue I should have slowed way down. Second, I should not have overdone the water and Gatorade in the beginning of the race. That was a huge mistake. Third, I need to quit my job and hire a team of trainers so I can meet my 1:50 goal. I watched Paula Radcliffe run her 5:24 per mile pace in the same weather and she was fine. Clearly, I need to do what's she's doing!

Seems like they only get longer.

And I am not just talking about the lengths of time between my post. I am talking about Long runs. Tomorrow I will run (I hope) 16 miles. I am on week nine of my training, doing a Cool Running Beginner Marathon program.
And they say if you are running for speed or time on your first marathon then I should be running 18 miles and if I just want to finish I should run 14. So, I feel like I am somewhere in between on this. So, I am going to run 16. Two weeks ago Me and Zen (my girlfriend) ran 14 miles in the NYRR Training run. This was a great way to remind myself that running can cause pain.

Somehow, getting up five days a week, and running varied distances and stretching a lot after (You know what, I don't think I'll ever stretch before) you seem to get used to it, and your body doesn't go into shock every time you set out on an hour or more run. But then you run that first run over the half-marathon mark, and your body says, "hey, I thought we were cool. You don't bother me, I don't bother you. What happened?" And you tell your body, hey I was just pushing it okay, I'll try not to let it happen again. But then you realize you just lied to your body...dang. OK. Listen up body, this is the goal... "What?!!" yea, I know, but we can do it, stay with me okay. I am pretty sure it will feel amazing after. And if it doesn't, I'll give you two weeks off, at least! Well, alright, you can't give the body all the details right off the bat. The bat? hmmm.

Anyway, I've been feeling pretty good, overall. Trying to eat right and stay on track. Been a little more difficult to maintain a regular running schedule since I left Zen in NY and headed out to Minneapolis. I have been doing my runs but the timing has been a little bit off. So tomorrow I strike out on a 16 mile journey, presumably on my own, lest someone show up out of the blue.
Luckily I get to run around three lakes. Check it out.

Oh Technology. Well, wish me luck. Still to be discovered: Where do I hold my gels? Water? How do I get around Lake of the Isles?

Run and Raise Money

You wanted to run the New York City Marathon this year, but, for whatever reason, you didn't qualify. Now you're totally bummed, sitting on your sofa watching reruns of Seinfeld and eating cold pizza. Fret no longer. The Central Park Conservancy wants you! Here's the deal -- you raise money for their charity, they let you run 26.2 miles in the greatest city in the world. Sound like a fair trade? If so, check it all out here.
Worried you don't have enough time to train? You've still got about 12 weeks, and if you're already on a workout program you'll be just fine.

Good luck!

Beg to Defer

As some of you know, I've done two NYC marathons -- '07 and '08 -- and am qualified and signed up for '09. But as some of my very patient running friends also know, I've had zero enthusiasm for '09. No push, no drive, no go-get-em. To top it off, my long runs were kicking my ass, thanks to my extra particular hatred of July and August training.

After what felt like the millionth terrible attempt at building my distance, I finally started asking myself some questions. Why am I doing this again this year? What do I want? And perhaps most importantly, what's it going to feel like if I ... don't run the marathon?

A few half-jokes with running friends ("Will you still talk to me if I don't run this year?") plus a long phone call with my mother led me to spend a weekend as if I'd already deferred. Just to see how it felt.

It felt amazing. I was finally able to answer that first question with certainty: I'd planned to run again this year because I'd felt like a failure when I'd stopped to walk in those other two marathons. And that's crazy. Lots of people walk, and never in a MILLION YEARS would I call any one of them a failure. You cross the finish line, you did it.

And the second question got an answer, too: I want to feel good about running. I want to be strong, and happy, and, let's face it, 10 lbs lighter. I can get all of that at distances that make me happy, that suit my strengths. The marathon was actually never on my bucket list. You meet other runners and they inspire you to try new lengths and challenges, and that's awesome, that's the joy of the sport. But I've done the training -- twice -- and gotten myself from the Verrazano Bridge to Central Park -- twice -- and I need to feel good about that.

I definitely worry that I'm wimping out. But that's the beauty of deferral; if I show up to cheer on my super-speedy husband on November 1st and think, "Damn, I wish I were out there," I can gear up for 2010. For now, if anyone wants to go for a 5-mile loop and a margarita, you know where to find me!

Summer Streets!!!

Hey everyone!

Last year, Mayor Mike and the DOT closed down Park Ave from the Brooklyn Bridge to 72nd St (and 72nd to the Park) on three Saturdays in August to encourage people to get out and run, bike, walk, blade, whatever. They're doing it again this year and it starts this Saturday. The streets are closed to traffic from 7am til 1pm. It's an awesome route to use for your long run and you can incorporate the Bridge and the Park while taking advantage of the shade Park Avenue offers in the morning.

For more information, including a map, the scheduled events, bike share information and everything else you need to know, visit the website.

http://www.nyc.gov/html/dot/summerstreets/html/home/home.shtml/

See you out there on Saturday morning!

Coach Abby

"I'm A Fan" by Coach Abby

I gotta tell you, friends, I am a fan of running. I think maybe I missed my calling as a professional cheerleader, but I definitely work through that by cheering wildly on the sidelines of any friends' sporting event. Yankees games, football games, marathons, Little League, you name it and I'm there. Not shouting at the umpire, mind you (unless it's a catastrophically bad call), but cheering for anyone and everyone!

I really get so much joy out of watching other people compete and complete goals. It is one of my all-time favorite hobbies to go out and cheer for random strangers in a Central Park race or at a charity run. Some people ask me why I'm not running New York this year with my honey (who is running his first in our fair city!). Truth be told, I'd rather be his #1 Cheerleader and #1 Fan out there on the course. I know what it feels like to look forward to seeing friends and family after miles and miles of what seems to be an endless course and all you want to do is sit down and eat a cupcake. I love being that jolt of adrenaline for people.

So, if you happen to be competing sometime in the future, holler! I will be your fan (and annoyingly cheerful coach, as Kirk and Alison found out this weekend). I may just jump in for a few miles myself.

And if you've lost a little bit of the love to run or compete, try being a fan sometime. It can rejuvenate your spirit and give you the boost you need while giving others the energy to finish. Bonus? You don't have to get up as early as the athletes!

Keep running hard, friends. Go get 'em!

Coach Abby

My first Triathlon: Done!

I want to thank my wife, my family, Coach Abby, Amanda and Andy, Bill and Jody, and Dan and Ninon, and Rusty and Caroline for coming out and cheering me on during the NYC Triathlon yesterday.

So, yeah I did it.... my official time was 3 hours: 13 minutes: 24 seconds. And the only injury I have is this #$@%^ IT Band, which doesn't hurt any more or less than before the race, so that's good... i think.

I had an amazing time. I loved every minute of it, and once I put my experience on paper I will share it with you on the old blogger.

I will say there was only one surprise that caught me off guard. It was those fans who, through out the race, were cheering me to SMILE. Why on earth is that a good cheer to give someone? I understand that during the race, people were taking pictures and from a PR stand point I suppose the Triathlon wants happy competitors. However, have you seen the photos of people smiling while competing? They look constipated. And why? Because the last thing they are thinking about are smiling for photos.

And I get that there are those who cheer Smile because in their mind, if I'm smiling then I must be enjoying myself, as a result the fan can feel like they've turned my race around. Bullhooey! You want to turn my race around tell me to breathe, or use my arms more, or relax, or stay focused, or tell me I'm looking strong.

As a newby to all this, I'm just confused. Professional athletes aren't smiling when they are competing, right? There is no smiling, in any sport that I know of... Show me a photo of a football player smiling as he is tackling or being tackled. Hockey players aren't smiling, 90% of them have no teeth. Can you imagine: Three seconds on the clock, Lakers down by two. And as Kobe Bryant shoots the game-winning three pointer, the crowd chats: Smile!

I don't understand. I will say this... there was one gentleman I remember, who looked at me and chanted Smile just as I ran up a steep hill after riding 25 miles on my bike, Patches. And I responded with a deep breath "F#%$- off," which I admit resulted in a gratified smile if only briefly.

So, for those seasoned vets who came before me, what's the cheer that gets you angry?

NYC Triathlon!

Okay, it's the day before. Here is a link to the greatest motivational speech ever.

Today all I have to remember is to pack and deliver my bike to the transition area. And review how to fix a flat tire. My legs are sore... I'm still recovering from an IT Band, but I feel pretty good. I am going through the race in my head... Swim: nice and relaxed for the first 1/2 mile to get comfortable, then pick it up for the last half. Run in bare feet to the bike, while stripping off the wet suit. Dry my feet and face. put my shoes and socks on. Gloves and helmet. and cycle my way for 25 miles. The distance doesn't bother me, it's the unknown course. We've been training in the park, not up and down the Henry Hudson Park way. We're biking through the Bronx, should I bring a gun? No, that'll weigh me and "Patches" (my bike) down.
Once we're done biking, back to the transition area. park the bike, take off my gloves and helmet. Please, God, let me remember to take off my helmet- drink some fluids and eat goo. wipe yourself off, and run like a girl, man, run like a girl!!

This is where I'll be nervous. I really believe that my IT Band has 90% recovered, but either way, I can't be scared of the pain. I have to finish this... I will! Thanks for the support..

I have to go.... now... people are coming over...

Ask The Coach: Too Little Too Late???

As I re-enter PT for mild ITB Syndrome (damn shoes--well, damn me for not replacing them sooner), I am peppered with questions about doing too much. Most popular among them is the following:

Q: Should I scale back my leg work in the gym when I amp up my miles?

A: No. The secret to your success is the combination of long runs and your weekly (or bi-weekly if you reeeealllly mean it) leg workouts in the gym. One keeps you health so you can do the other! It's really that simple.

However, there is no need to go hog wild and kill your legs every single time you go to the gym. Adding 5 pounds to a leg exercise isn't going to make you so sore that you can't walk the next day and is an easy way to build strength without sabotaging your runs. You should be adding weight incrementally as you become more and more comfortable with your exercises and less sore from performing them.

The most important area that runners tend to ignore (and then complain about ad nauseum) is the glutes. Oh, your hips are sore. Oh, you can't sit down on your buns after a hill workout. Oh, your ITB is soooo tight. All butt problems, people. So many muscle groups attach at the hip/glute area that it seems insane that the vast majority of runners regularly scoff at the idea of performing simple lunges. Really?

Let me put it plain and simple for all of you out there who may be confused:

Running does not make your legs stronger. Period. Sorry to be the bearer of such frustrating news. I know, I was under the illusion that the more I ran, the stronger I would get. Not so. If you want to be strong, hit up the gym, my friends. If you don't know what to do, please reference my first post with all the exercises you need. If you're still confused, email me directly. I want to help you to be less afraid of the gym and leg exercises! Help me help you :)

In conclusion, dear runners, hit up the gym more, not less. Don't be afraid of the soreness or a little fatigue. You are in training for a very serious athletic event and you should expect all of this. Build in those mandatory rest days and get it done on the pavement and in the gym on the other days. Go forth and run!

Run hard!
Coach Abby

Testing One, Two, Three

Soundcheck is doing a show on the best running songs to keep you motivated through the height of marathon training. Check it out at 2:00 today on WNYC.

Meanwhile, take a listen to this great mix Amanda put together. I've been listening to it on those days when my feet need some extra help getting a move on:

Wake Up / Arcade Fire
Paper Planes / m.i.a
The Bucket / Kings of Leon
Know the Ledge / Eric B. & Rakim
Stronger / Kanye West
Lights Out / Santogold
Zero / Yeah Yeah Yeahs
The Obvious Child / Paul Simon
Live Your Life / T.I. & Rhianna
New York Groove / Ace Frehley
Glamorous / Fergie
Read My Mind / The Killers
Keep The Car Running / Arcade Fire
Float On / Modest Mouse
Anywhere Is / Enya
Family Tree / TV On The Radio

The World of PRs or 'I think I did'

So as a beginning runner (can I still call myself that after two years?) I am not concerned with breaking any world records. Occasionally, I find myself breaking my personal records, and I have to say it feels pretty great.

Lately, I've had a string of personal records (PRs) that have excited me in different ways.

I never reported on my Brooklyn Half -Marathon which was definitely a PR as far as half marathons go. I took almost 17 minutes off my time, dropping my pace from an 11:35 to a 10:20.  I consider this an amazing accomplishment since it was both something I set my mind on and a glimmer of hope that I could finish the Marathon in under 5 hours.  Dream big, right?

Not to say Brooklyn was easy, but I think I can still get better. Of course, that's a story for another day.

My other two PRs happened this past month during two New York Road Runner's races. The NYRR Dash 10k and the Gay Pride Run 5M.

For the Dash I ran almost the entire race with my girlfriend.  We typically start out all races together, some we finish together and others I take off on my own later in the race.  For the Dash we stayed together for a lot of it. It was hot and humid and was a bit of a tough race.  Near the end, maybe that dang Cat Hill, my girlfriend started to waver and she sent me on ahead. I stepped on the gas but there really wasn't that much left in the tank. To be honest I usually push it a bit too hard when she sends me on ahead, however I finished the race with a 10:24 pace - 4 seconds slower than my half marathon pace. My girlfriend finished a little behind me and we were both disappointed with our run.  But when we checked our results against our previous 10k races we had each made a PR.  Best 10k! And that's pretty cool when you can make a PR and know that you can do better. Future PRs to look forward to!

Finally, the Gay Pride Run was a chance to really test my mettle. I decide to go for my best pace in a race and try to get a different color bib for my next race.  I ran the first mile with the Girlfriend at about a 10:20 pace then I wished her a good race and started maneuvering through the large crowd. I pushed myself hard and started to get worried, at around mile 4 with Cat Hill coming up, that I might tucker out, have to walk. So I slowed down a little and steeled myself against the impending hill to come.  Well, apparently I spent most of Cat Hill preparing to not give up on it because I suddenly found myself nearing the finish line without ever having run Cat Hill (to my immediate knowledge). Suddenly I was in a down hill push with the crowd cheering and my mind amazed.  How did I get here without running that dreaded hill?  

Sometimes preparing for something is enough to get you through.  When I looked up the time later online I found out I ran the 5 mile race with a 9:08 min/mile.  My fastest race pace over a mile!

I have to tell you it feels great.  When you start running, just happy to get yourself moving, it's these little victories that keep you going. These tiny realizations that your body is responding to the work you are putting into it. Your body telling you, 'you're on the right track!'  This is why you do it. 

For a little running whip cream, Saturday was supposed to be a long run, so we ran another 2 miles after we finished the race. We took a long break, but it was the first time we ran after a race. You know those crazy people who wear numbered bibs in colors you can only dream about, who cheer you on while running the opposite direction, as you struggle to finish the race they finished 10 minutes ago? It was the first time I got a glimpse into their world.

Hmm. Someday

Some days...

I wanted to get my long run out of the way this week, but circumstances beyond my control (insomnia) prevented me from getting up on time on Thursday, and I knew I would over sleep today, which I did. So, the long run is still out there, taunting me like an over due bill or an America's Next Top Model marathon.

Today I did hit the park intending on running five miles (I did) while listening to the "Thriller" album in honor of Michael Jackson (I did not. Instead, I made the horrible discovery that, sin of sins, I do not have "Thriller" on my iPod.) So, I started in my usual spot at the south west end of the park and headed east, cranking TV on the Radio's "Dancing Choose". It was thick this morning. Did anyone else experience the wall of wet? I was thinking about the humidity when I ran into Mariana who was listening to her shuffle. We decided to run together, which was a lovely surprise. However, Mariana and I run at a faster pace when we're together and, once my music was off, the pace along with the wet was a not-so-great combo. I was seriously uncomfortable. Now, Mariana is the one who gave me the best advice I've ever gotten about running and working on speed which is don't be afraid to be uncomfortable. That was my motto last year and is definitely my motto this year as I'm serious about getting a BQ at Chicago. But this morning was brutal. Mariana seemed fine so I didn't want to ruin her run, but as soon as we parted at 85th street I had to walk for about five blocks. (Oh, and during the run, before we parted it started to rain which was what needed to happen. It was a huge relief.) I started running again around 81st street, sans music, and made it to the end just fine.

Now I've got to figure out when I'm going to do that long run. Sigh.

Ouch! What the Hell?

Hello, Newbies! With four weeks left in my training, it was time to run 7.25 miles of the 6.2 miles we will be running in the race. In the process I seemed to have injured my knee. I noticed the injury the next day when I was walking down the stairs of the subway with my team mate after our 1 million lap swim practice. I started complaining about it, and my teammate, who in order to protect her identity and for the sake of argument we'll call Alison, told me with a horrified expression that it was without a doubt the deadly IT Band injury. It's the plague apparently more athletes die from because Alison's eyes told the whole story, I was either going to have to go all Terry Fox on my leg (running joke) or I was to be taken to the barn and shot---- first Old Yeller and Barbaro and now me...

But then I was saved by an angel who we will call Dr. Erica, who told me to not panic and get some ice put it directly on the plagued area. STAT! and I'm happy to say that ice works- It has saved my life and I'm quickly on the road to recovery. The world nor my training has stopped which is a relief since I only have four weeks until the triathlon. I am hoping that I can do the BRICK tomorrow which consists of 5 miles of running and 2 hrs of biking- excuse me, cycling- they get so mad when you call it biking- oh, and while we're at it- don't call it a bike seat- it's a saddle- and one more thing-- having a basket on bike- oh, you can call it a bike- you don't have to call it a cycle- so, having a basket on your bike is not recommended... or a bell... or those tassels... yeah they frown on that, too.

So, my question, since I'm new at this and because I find ice really cold, does anyone else have other quick remedies for the deadly IT Band injury? And will such an injury stunt my growth?

Ask the Coach: Abs of Steel

ABsolutely fabulous ABS! Some basic abdominal exercises for all to enjoy. If you have mobility issues with your back (too tight), the bottom two are not for you...yet. Ootherwise, go nuts!

A strong core means you will stand up straighter when you run, your knees will come up higher, and your stride will be stronger (all with less effort than before!). Give these a go 3 times a week and make sure you pay attention to your form.

Run hard!
Coach Abby

10K Dash (no Splash)

Ah, those Road Runners folks had us all geared up for the annual Dash & Splash this past Saturday, only to realize too late that there would be no splash due to the fact that the pool is empty until July. Oh well, I never splash anyway, though it sure would have been nice as the 10K Dash was a humid one. I went out all by my lonesome, taking a cab up to the start at 102 at the East Drive of Central Park. Though I appreciate the start of this race because it's not my typical route, it does mean Cat Hill is at miles 4 & 5, so I knew I was in for a challenge. My goal was to race, hit a pr of 52 minutes, and be uncomfortable most of the way through. I accomplished two out of three.

Out of the gate I started at a good pace; I decided to find a faster runner and trail her as long as I could. But, the faster runner I chose slowed down a bit going up the Harlem Hill, so I passed her and looked for another runner to trail. At the mile one marker I looked at my watch and hit 9 minutes exactly. Feeling good I decided to pick it up a bit. Meanwhile, a girl in pink shorts was ahead of me; I tried to keep up with her, but realized quickly that she was going too fast and I'd never make it if I tried to go at her pace. So, I ran with myself for the next mile and at mile 2 I was at an 8:40 pace.

I passed a drink station just past mile 2; it was definitely humid, but I was feeling ok and decided not to fight the crowd. So, I'm moving along, feeling good...until I realize that I actually forgot to drink water before the start of the race. My mind traveled back to my morning. OK, I was in the kitchen, I made coffee, ate half a banana, took Phoebe out, drank my coffee, damn I'm running late, put Phoebe in her crate, dashed out the door to catch a cab...nope, no water. My mind comes back to the race and I start to have a mild panic attack, which clearly has a great affect on my pace because at mile 3 I was just below 8:40 and looking for water and gatorade, which I find just beyond the clock. As I grab both, drinking some of the water and pouring the rest over my head, then sipping some of the gatorade, I notice a short runner in a NY Flyers tank. She's got short hair and she's running at a good pace and she reminds me of my friend Nancy, so I decide to follow her, which I do pretty successfully. We're going at the same pace, and every time I start to slow down she's just a bit ahead, which motivates me to pick it up. It's getting harder, though. I'm sure I didn't eat enough (half a banana and coffee?) and I'm starting to feel my energy lessen. Plus, there's Cat Hill straight ahead and I am not feeling it. My NY Flyer woman is plugging along so I stay with her. Just as we're hitting the incline, though, NY Flyer disappears. I look back. She's walking. I look ahead of me and decide I don't want to walk, so I dig in to the hill. I know my posture is horrible at this point and pray there are no Brightroom paparazzi lurking. As I get to the top NY Flyer woman is back. She comes right up next to me and says "You're running at an even pace", to which I reply "I've been trying to stay with you", and she says "I've been trying to stay with you", and I say "Good". So for the last two miles NY Flyer and I help each other to the finish. I look at my watch and see that somewhere along the way, probably on Cat Hill, I've lost some time. It doesn't look like I'm going to make 52 minutes, but 53 is still a possibility. I try to speed up, but I'm struggling. By mile 5 3/4 NY Flyer has picked up the pace and is in a mild sprint, which I try to copy, but it's not happening. We loose each other at the last .2 and I cross the finish line at --- 54:20. How did that happen? Did I really loose that much time the last 1/2 of the race? I'm disappointed, so I start berating myself for not eating enough, not drinking enough, not pushing harder...until I see the volunteers are passing out popsicles, some of which are coconut flavored. Suddenly, I don't care about my time anymore; I just want a coconut popsicle. Phoebe and I are very much alike in this way. Our troubles are easily comforted by delicious treats.

I decide to take the bus home, another thing I don't do very often, but something I enjoy after a race that starts on 102nd Street. It's so easy to catch the bus. And, this time is no exception. Lots of runners are on the bus, too. One guy asks me how things went. I tell him great. He says he started out too fast. I say Cat Hill got me. He gets off the bus.

When I get home I let Phoebe lick my legs. She doesn't care about my time; she's just happy for the salt and the attention.

Ask the Coach: Back o' my neck gettin' dirty and gritty

Woooo-weee! I don't know about you, but I am feelin' the humidity. I know that we've been under a rain cloud here in NYC for a week, but I have been sweatin' like it's August. Hot town, summer in the city! If this is any indication of what we have in store for us this summer, then this question will be incredibly helpful for all of you:

Q: Why do I get sooooo overheated when it's humid and how can I help get through my workout without keeling over?

A: The scientific answer to overheating in the humid weather is this: sweating is a way for your body to release heat, an internal cooling system, if you will. Normally when you sweat, the water evaporates off of your body and, voila!, your body has succeeded in lowering it's core temperature. Well, when there's an increase of moisture in the air, the sweat doesn't evaporate nearly as fast or at all. So, the sweat that is supposed to evaporate, leaving you cooler and dryer, now sits on top of your pores and acts like a blanket, thus causing you to overheat even more.

No good.

The solution? Well, I sweat like it's my job and more than any other girl I know and I've found a couple of things to be helpful:

-Dumping cold water on my head: Cools me down, cleans off the sweat and is mildly refreshing for a minute or so.

(followed by...)

-Carrying hankerchief with me when I run to wipe my face and neck. Tissues fall apart, my shirt is never dry past mile 3, and it's incredibly easy to hold onto while running. This helps to keep my internal A/C from getting overworked and protects me from overheating.

-Take my shirt off. I dry much faster when my wet tank top isn't sitting right on top of my skin, also working as a blanket. Now, I'm no Serena Williams and I've got a little extra cushioning around my middle, but I am not going to let a little vanity prevent me from finishing a run. No, sir!

-Run early. The air is typically cooler in the early morning and asphalt isn't nearly as hot.

-Hydrate and eat. When you sweat, you lose precious water, electrolytes and sodium from your body. If you don't replenish these in the form of sports drinks, water and Shot Block type running food, your body cannot rehydrate properly and you will bonk in a really bad way.

Heat exhaustion is not pretty, trust me. My personal recipe for heat exhaustion went something like this: Minnesota, July, 98 degrees and sunny. Professional athletes have died from the heat. Don't be a hero and kill yourself to finish a run. If you don't have the right stuff available, best to save it for another day.

The heat is no joke, people, and this summer isn't going to be any different. If you are training for a Fall marathon you will find lots of your longest runs happen in August. Please, please, please be safe out there. Make sure you have identification on you, someone knows where you are and when you should be expected to return and you should always be prepared with some cab money in case you start to feel unwell.

What are your stay-cool summer secrets?? Feel free to share them with us!

Run strong, friends. And stay cool!

Coach Abby

Good Times & Bad

It's corny to say that running is always there for you, but everyone says it -- because it's true. I'm not always there for running, unfortunately. Lately I've had some tough races, and it's no secret I hate the heat and humidity that comes to NY this time of year. But the shoes, the road, and, if you're as lucky as I've been, the running partners are there.

The Mini 10K last weekend (nothing mini about it!) started strong and ended on my last gasp, and on the way I noticed so many things to be grateful for. The race itself, for one -- in the midst of my current worries about finding a new apartment, which is really just an annoyingly real metaphor for moving on to the next stage of my life, I was lucky to have 6.2 miles to forget and just be (panting) in the moment. My husband had kindly stayed "asleep" that morning so I could sneak out of the house and not talk about how nervous I was. The 5,000 women who'd also shown up on that beautiful Sunday morning reminded me I'm not alone; everyone struggles over hills, literally and figuratively. One of those women gave me a smile and an encouraging word when I faltered in mile 5.  And my friend Erica stuck with me, when I was charging over the Harlem hills and when I hit a wall in the second half. And then another wall ... and in the last mile, not slowing her down further was the only thing that kept me going at all.

I wish I could always be enjoying good times, that I could always show up for my running partners and the road itself the way they always show up for me. I hope I'll have a chance to return all the amazing support I've received. In the meantime, I'm counting my blessings, and heading back to the park as soon as possible.

More Brooklyn Half

This is what I looked like at mile 12. I am the sad little one in yellow looking like my life is about to end.
Look at the girl in red. She looks strong. She's standing up straight.
From here on out I promise to stand up straight if it kills me. Those brightroom photographers are everywhere you don't want them to be.

National Running Day

Alright, people, get off your butts, put on your sneakers, and go run around your town tomorrow because it is National Running Day! What is National Running Day? I have no idea; every day is National Running Day for me. But, you can find out by checking out the website.
If you've been looking for an excuse to start running now is your chance!

Image ripped from the National Running Day website.

Helpful Hints for the Newbie

So I’m new to all this. I have no expertise. I have no past to draw upon. I am in the now, as they say. All I can share with you is what I’m learning at the present time. My training for the NYC Triathlon has been incredible. It's given me a confidence in myself that I thought I misplaced. The good news is this is my first one, so I will not devalue my own experience by comparing this year’s Triathlon to last year’s like some world traveler who incorporates the phrase “the time I spent in Bulgaria” into every conversation as if to illustrate that other opinions are insignificant poo.

So, here's what I’ve learned so far in my NYC Triathlon training:

1. When in doubt, stretch your calves.
2. For all those athletes who pass you- there are twice as many who are behind you.
3. A “Brick” is a combination of biking and running. Not doing them at the same time as one might think, but doing them one right after another.
4. Eating bananas are great for relieving leg cramps.
5. Swimming a mile in the pool in 30 minutes is not only doable but extremely boring.
6. Central Park is the greatest park in the midtown.
7. To other runners, chatting with a buddy while running is like talking on your cell phone in the quiet car of the train.
8. Chatting with a buddy while swimming is hard.
9. Running 6.2 miles is more a mental block than a physical one.
10. I fart more often than I ever have. I blame the bananas.
11. It doesn’t matter how aerodynamic your bike looks or how cool you dress; everyone looks ridiculous wearing a bike helmet.
12. Do not wear shorts in thirty-degree weather.
13. The generosity of those friends and family members who have donated money to my TNT cancer research cause has been amazing. Here’s the link.
14. Sharing running stories are just as exciting as listening to them.
15. To everyone’s shock, George enlisted in the army, but died from saving a girl getting hit by a bus; however, he still joined Izzy on the elevator to heaven dressed in his army uniform.
16. The word triathlon is French for “sports with no balls." (that’s not a euphemism)
17. Vanilla goo tastes better than chocolate goo. (that’s not a euphemism)
18. Do not run with your bike helmet on (THAT’S a euphemism)
19. I haven’t been in this great of shape since the time I spent in Bulgaria.

Until next time… assuming there’s a next time... support your local brunch.