Last Post Of The New Year

Looks like this might be my last post for the New Year. As you know, I've made some resolutions and the month of January is going to be crazy so if I freak out on you, I'm sorry. It's hard to commit to so many things.

Tonight I'll have my last glass of wine until February. I will no eat out and save more money for races. I have a busy race season so I'll need all I can get! I also vowed to workout more and going on the triathlon diet so I can get down to race weight. Let's take this all one day at a time.

Yesterday was nice. I go to my park and all the snow was gone...just a few icy spots but they could be avoided. It was very windy, up to 40 mph winds. At times, I was blow aside. I was happy with my 14 mile run as I hadn't done mileage like that since India.

My hopes of running again at my park tomorrow may not happen as it is snowing outside and the outer roadway won't be cleared and will probably be icy in the AM. It is supposed to get really cold tonight.

I wish you all a Happy New Year. I hope all that you wish for comes true in the new year.

Treadmill Runner

It's offical. I've become a treadmill runner. Again the park was closed and I had nowhere to run so I went to they gym to run on the treadmill. I wish I could have been outside. I only did 7 miles. Hopefully the snow will evaporate and I'll be outside again. I can't wait.

I will have to take it outdoors on Thursday as the gym will be closed. I will run on the streets near my house but will be careful of the black ice.

Swim across America

This summer I will be asking you guys to help me raise money for cancer. I will be doing a swim in the summer to raise funds where I'll be swimming 4 miles. Now that's a long way! I will give you more information when it becomes available come the new year.

New Year Resolution

I will run at least 5 days a week, swim 2-3 days a week, bike/spin 5 days a week...

I will find ways to cross train on a weekly basis...

I will get back down to race weight by March 2009 (at least last year's weight)

I will get back down to race weight by August (at least Ironman's race weight)

I will maintain my race weight throughout the season...

I will cut back on eating out...

I will go back on a running diet of fruits, salad, and chicken...I will stay away from red meat...I will eat fish...

I will cut back on the wine and spirits...

For the month of January: I will be no fun and will not drink at all (I guess I'll be going no where)

I will get involved in a steady healthy relationship

I will save money for my upcoming races and will not go into debt

Park's Closed

Today I went to my training grounds only to find a sign saying, "Park closed for the season, will reopen in April." Now I know that they were talking about doing that, but THEY DID IT. All the parking lots were closed except for one. It had a few cars in it, so I parked. I only did the short loop as I was fearful that they were going to close of the exit.

No snow, and I get screwed. I don't know where I'll go for the winter. I could park at the top by the firehouse as I know that parking lot will be closed soon.

I wonder if I could be a treadmill runner again.

tomorrow's run

It looks like I'm going to have to run on the treadmill. That will be so boring, but I used to do it. It's supposed to snow 6-12 inches. If there really isn't much snow, I might make it out to the lake, but it gets so icy that it makes running almost no fun at all and at times I have to cut my run short.

I am really excited that I've put together my schedule for new year. I even found one crazy runner from Utah who will be a part of my 6 person team. Just think, I did better putting an add on the website than I ever did on a singles website. Anyway, that gives me 2 people for the team. I only need 4 more crazies. Any takers?

I'm Back

Now that I've put together a race calendar, my life has some meaning again. Today, I stepped to the challenge and ran a fast 12. It was supposed to be 18 but I haven't done that since India and was pleased with the 12 as the roadway was slick and hail was coming down. I was thankful that it wasn't icy, but my face was really wet when I was done.

I feel more upbeat and will now start getting up earlier so I can make it to the gym after a long run. I've met a new runner, Jay, who is an amazing athlete, a sub 3:00 marathoner. We're supposed to go for a run after work. Great! I'm going to get my ass kicked.

It will be a true test of a workout. I will go for a 1 mile swim before and hope that I can keep up. We'll see what happens tomorrow.

Another Day At Work

Upcoming race season

50k trail race March 28 http://fellstrailrace.com/

7 day bike trip Costa Rica April 4

175 mile stage race New York May 15 & 16 http://www.ragnarrelay.com/newyork/registration.php

100k trail race June 6 & 7 http://www.kettle100.com/

1/2 Ironman Triathlon New York September 13 http://www.westchestertoughman.com/

Ironman Western Australia December http://www.ironmanwa.com/ironmanwa/qualifyingslots.htm

175 mile race

So earlier this month I was sent information about a race right here in NY covering 175 miles. This is a team race so I need a bunch of other crazy suckers like me to enter. The team can consist of 6-11 members. I'd like to have a team of 6 that way we all do an ultra.

The race starts in the Catskills and ends up in the Bronx. I'm sure there are many of you have never seen me race. My mother included and I would love if you'd come along and cheer me on for this one, but for now, I just need a couple of other crazies.

Take a look at the link and let me know if you'd like to tackle this challenge. We have till May to compete to there is pleanty of time to train.

It's That Time Of Year

As always, we eat and drink more this time of year. I've promised myself that I will be on my best behavior. Tomorrow is my holiday party and there's going to be a lot of food. As all of you know, my mom knows how to cook. As always, I am in charge of the drinks. I'll be serving egg nog, wine and sangria. A fun time will be had by all.

All that is left to do is leave work for today and make sure I get up early tomorrow so I can get a workout in. I'll need to work off those holiday pounds. For those of you who are coming. Let's sit down and have a glass of wine together as we wish each other the best for the new year.

175 Mile Race

http://www.ragnarrelay.com/newyork/registration.php

Any takers

More photo's of India

http://www.flickr.com/photos/hsr2008/

Cold Weather Running

I think I'm getting old. It's getting harder to get out of bed knowing how cold it is outside. My running shoes miss me. I haven't been that consistant since the weekend. But today I did make it out for a quick 4 mile jaunt.

I am slowly making my schedule for next years races. Come January, I'll start base training for Ironman. I also plan on doing a 100 mile ultra marathon. Yes, that is straight thru. For now, I'll put my running shoes on a go the extra mile.

photos of the race

http://www.kodakgallery.com/ShareLanding.action?c=vv5l3gb.81uupvwb&x=0&y=-kf7f8k&localeid=en_US&cm_mmc=site_email-_-site_share-_-core-_-view_photos_button

Thanksgiving Exercise

Yesterday was a great day! I started off with my favorite 9 mile loop. On that loop there's a 1 mile uphill and lately I've been slowing up for that. Yesterday, I felt strong and bounced up that hill. My breathing was under control and I could finally get a good deep breath.

I know that I am on the road to recovery. I just didn't think it would take this long. At the end of my run I saw over 100 cars...people getting ready for the 5 mile turkey trot. They were all looking for a place to park and hogged the road as I flew by. Well, I had to look good too!

After my run, I taught my annual 1 1/2 hour spin class at NYSC. There weren't any bikes available and there looked like people were going to fight over the ones that were there. Over 10 people were waiting for the class. The group exercise coordinator made an announcement that if people didn't get to their bikes 15 minutes prior to class she was going to give up the bike. Now that wouldn't been right. All the bikes were taken 40 minutes prior to class.

They made my girlfriend Doreen get off a bike because she's an instructor. The energy of the room was crazy the first 15 minutes. Someone yelled, "hey only 85 minutes more to go!" I knew we were in for a hard workout. A fun time was had by all.

When we were done, someone asked how many calories we burnt. I told her that we burnt of 1 pound, about 3,500 calories. All I know is that I really enjoy starting my day off like that.

My Birthday

Saturday was my 37th birthday. I'm one step closer to 40 and still am in a hard age group. I don't think it will get any easier. People are working out longer and well into my 50ies I hope to still be racing, but so will everyone else.

Saturday was a great day. It started out with a run at Rockland Lake. It was very cold out and I was happy when it was over. When I got home, all I could do is curl up to a cup of coffee. I didn't want to get out of my car as it was so warm there with the heated seats.

I went for lunch with friends at one of my favorite restaurants. We went for Sushi. Now that's my favorite food! It turns out that I had over 8 people for my birthday. That's a nice turn out. I was so full that I didn't have dinner. My presents were simple: bottles of wine and vodka. Yes, now that's a party.

After lunch, Dad called and told me that he had a bottle of wine breathing. Now that had my name on it. It was a nice Italian red. It went down so smooth. So after watching some college football and drinking wine, I went to bed early and didn't wake up till the next morning.

We only have 1 birthday a year. But everyday should be a birthday.

Feeling Better

It's been a long week. Lots of tests done on my lunges. It turns out that I only have scaring on my lunges and no other diseases as originally thought. I feel a lot better knowing that.

I hope to go for a long run tomorrow. IT'S MY BIRTHDAY!!! Let's see if I can really test myself.

My health and 9 mile run

As you all know, when I was away I was told that I had a chest infection. I thought it would be a great idea if I followed up with my primary care physician when I returned. Last week I went to him and he sent me for a chest x-ray. I got the results yesterday and it showed severe scaring on both my lunges and the technician feels that I might have developed lunge disease.

Tomorrow, I go for a CT-scan and hopefully the results will be good. I am still having a hard time catching a deep breath. Only time will tell. I did push my body today for 9 miles. I was slow, but made it all 9 miles.

Today's Run

Well, I made it out there today. And I did forget that I'm a much happier person after I've run. Today, my spring in my step was there. I was more energetic and could deal with the daily events and it seemed that I had more time to do what I normally do. Boy, it's great to be a runner. Everything is better.

It was tough going though this AM. I was painfully slow and didn't enjoy much of that, but was very happy even though I seemed to be moving like an ant. 4 miles later and I'm already hoping to do 9-11 tomorrow. Let's see if the weather holds up.

Running

I think I've spent enought time resting and tomorrow will start running again. I've finally unpacked most of my suitcase and my running sneakers were looking lonely this morning. I will go out tomorrow morning for a few miles and see how it goes.

Anyone game?

Update On Mom

Mom came home while I was away and recently got on the cane. Good Bye Walker. She is still slow moving but can get around better and faster. Now she can carry simple things and even get her shoes on by herself. She has made a lot of progress these last few weeks.

I want to thank those of you who came to my house and help out while I was away. It turns out that my sister wasn't able to stay and do everything as promised. I really appreciate everything that was done by you guys.

New York Bound

I got in early this AM and got home 6:30AM from the airport. Unfortunately, I had to go to work by 11am so I will be unable to adjust to the time difference. I am glad to be home. I took a long shower followed by a bath. I must have washed for over 1 hour.

I am finally clean.

Anyone up for running this weekend?

The Race Was Over

I awoke not of the monks or dogs barking but of a bus trying to get up the mountain where I slept in a lodge for one night. I liked it here. You could easily see the sunrise and sun set. It was much warmer then when I was at 12,000' and I think the lodge had heat as I only needed the blankets.

I took a few photos as I knew that this would be the last time I would be in the Himalayas. Sounds of silence filled the air while the sun was rising and I knew I had to switch gears and get back into NY mode. Within moments, my speech quicken and my walking pace was that of a girl in NYC.

I was ready for the change and ready to go home. I did what I came here to do. So what, I didn't complete 100 miles. I did over 3/4 and that's good enough for me.

After a short breakfast, we went to the airport. At the airport, I sat with some people from England to a nice Indian Dinner. I ordered buttered chicken. It was filled with amazing spices and was the best dinner I had here yet. I guess they couldn't have all those spices where we were. The spice stayed on my tongue and made it tingle.

I know that I don't want to see eggs for a long time. That is what we had every day for breakfast. We had very little meat and I am looking forward to to a steak when I get home. Even rice and potatoes have very little appeal to me after eating it endlessly for 1 week.

Our flight was indirect. 4 hours long. After a few good byes, a bus took us to our respective hotels. All I wanted to do is sit, eat and relax. That wasn't possible as the group wanted to get together. I had to sit with them.

We ate at the 24 hour cafe. I wanted red meat, but there wasn't any on the menu so I had a lamb burger...they called it mutton American burger. After 2 hours of hanging out, I retired to my room. It turns out that the rest of the group stayed there for 5 hours while others left and we into Delhi for dinner.

Day 5: 100 Miles Down

Day 5
November 7
17 miles
6,500' up to 7,500' to 6,500'

We had a great meal last night. It was like home cooking. It was the first time I'd seen salad in a week. Plus we finally got some meat. I was tired of eating Dal, rice and potatoes. I can see why the people are so skinny. There isn't any food for them. We were lucky that where we were staying they were also farmers so we had salad last night. What a treat!

This AM I was awoken again by the monks. They started really early today as I was up at 4:30. I was eager to let today be a good day. The race started where we ended yesterday. So we took a long bus ride 13 miles to the end of the road which took over an hour. Does that give you any idea of what the run is like?

It was a 8 mile climb then rolling and a good downhill. I saw Cam at the start of the race and suggested that we run together today. It would be good to have some company. Even though we ran together, she didn't speak much. That surprised me as when we hung out during the day, she was always talking. For some reason I thought it would be like that when we were out there. It didn't really matter if we spoke much, it was just good to run with someone.

Over the 17 miles, you can hear the sounds of the river and the insects. These must be very small insects as they made loud noises. Even though we were on the road, we didn't pass thru any villages until we came to the finish line.

We crossed the finish line together hand in hand. The race made a circle and we finished right where we started on Day 1. I was glad the race was over. My health still wasn't great, but it was the best I had felt all week. I enjoyed today's run. It reminded me of home. I was happy to see that I was one day closer to going home.

After the race, we had a long bus ride back to Mirik where I could have a hot shower. The second one all week! The hot water didn't last long...5 minutes, but I was happy to have it. I even washed my hair.

Monks

I was lucky that in both Rimbik and Mirik the monks were there and started their prayer early in the AM. I really feel that it put my mind at easy. This was so prevalent that, I couldn't use my walkman. I felt that the music was inappropriate for the mountains. I should have been listening to the sounds of nature. I quickly stopped listening to the ipod and walkman.

On November 7, I was awoken but the music of the monks. Their sounds must have been heard throughout the valley. It was them who made the mountains sacred. It is their peace that makes the mountain speak.

Time And Distance

In the Himalayas time is relative. Things happen when they do. If someone says that it will take 15 minutes, it takes more like 30 minutes to an hour. Being from NY, you can get impatient with that. Remember day 1 when we started over 1 1/2 hour late. It is the mountain that demands the respect and the time just goes by.

The distances on this trip have been confusing. Why is it that we're doing a 100 mile stage race and everything is in kilometers? I can't do math at altitude! And even when you ask them how many kilometers to go, they end up telling you a wrong number.

Day 4: 13 miles

Day 4
13 miles
6,500' to a steep down hill at 3,000' to a long uphill 6,5000'
This was no easy task.

I awoke tot he sounds of barking dogs during the night. Then finally the monks rang their bell at 4:30 AM. I knew today would be a day to run. I again asked them to watch after me and give me a safe journey. I vowed that I would run today.

People still said that I looked ashen. Being of darker disposition it is easy to see that I don't have any color. I didn't care either way. Today, I would run!

We started off fast with a screaming downhill which took us 4,000' down. This must have been 6 miles down and 6 miles up. I was running so fast that I forgot to drink. That was not the way to start today's race. The sun was very high in the downhill and with that salt clinged to my face. I did everything that I could do to keep fluids in me.

At the aid station Gavin caught up with me and told me that I looked dejected. He suggested that we'd run together. It was nice to have the company. We made in up the hill back to 6,5000'.

It was a tougher day then I thought it would be. I'm glad I had the company.

Day 3 Marathon

Day 3
26 miles
12,000' to 6,500' to Rimbik

Last night, I was again given hand warmers and vics vapor rub. The people who came here to trek were really prepared for everything. I only brought the bare essentials for running and injury prevention, but they had it all. I have learned that you need to prepare for everything and make sure that you have what you need regardless of the weight in your bag as it was already over 24 kilos.

The doctor checked my pulse, it was still high but going down...now at 84. I was glad it wasn't over 100. He gently told me not to run the marathon but to do the 15 mile trek today as we had to get off this mountain and the only was was to trek. I agreed that I would trek. This trek was not easy...

They took us 1,000' down to 11,000 feet where we started on the goods path. This path was used to get goods from Nepal to the villages of Rimbik. 15 miles long. These people are really in shape and you can get lost on some of these trails. Most of the locals who use the roads don't have the proper shoes but seem to know how to get around everything easy. They must have been doing this as kids.

The trek was not easy and had the jagged rocks, stream crossings, wet leaves, and muddy down hills. I feel only once, but didn't get hurt. It took us over 4 hours, but I was happy to make it out of the altitude and could breath better. At 6,500 things seemed much better. My chest was still heavy and I had a little color but now looked ashen. The walk really took a lot out of me. But I made new friends with the trekers.

Day 2

20 Miles to Molle

Doctor said I had to walk or do nothing, I wouldn't listen and got the the starting line and tried to get to Molle. Today didn't end up the way I wanted to do. I couldn't get my breathing under control and it would have taken days for me to make it there. The mountain won! I found myself on the side by a rock crying, "you won today, you won." This was very hard.

The jeep picked me up and took me to the doctor on the course. My resting heart rate was increasing and now at 104. He gave me more medicine and I took the jeep back. The infection had settled in my chest. It was very scary on the jeep as the jagged rocks from the day before were also here as well. Plus it was a very narrow path and you could fall. I hoped that the jeep would get me back safely.

Race Day 2

November 4
Day 2
Rolling hills all in the 12,000 range
20 miles to Molle

I still couldn't breath. I was out of breath trying to go up the hill for breakfast. I wasn't very social and face was yellow. I was coughing all the time and was very sick. I tried to eat and drank water. I knew that I had to see the doctor on staff.

I asked him to take my resting heart rate. IT WAS 101 when it normally is in the 70ies. I knew that was out of control. I did try to think positive on the situation. I told him about the chest pains and heaviness in the chest. My roommates told me that I sighed in my sleep....I think it was due to the pain, I was in.

The doctor suggested that I walk for the day and gave me an antibiotic. He listened intensely to my lunges and said it wasn't mountain sickness and to drink a lot of water. He also said I looked dehydrated and noticed the blackness under my eyes.

Today is to be a long day.

Start Of The 100 Mile Stage Race

November 3rd
Day 1
24 Miles
Total Elevation Gain 10,00 Feet, I guess there was some downhill but you couldn't tell by me
Climb from 6,500 to 12,000

We started out late today, by over 1 1/2 hours. That meant that I might still be out there when it got dark. I did not pack my flashlight in my drop bag so I hoped that wouldn't be the case. A band played. When they finished there was a ceremony where the little children gave us scarves and wished us luck on our journey ahead. I took the scarf from around my neck and wrapped it around my stomach. I hoped that it would give me luck.

Today was a very long day. The road climbed steeply for the first 10 miles. I'd say we climbed 2,000 feet. The road was clear of rocks making this part much easier than the other areas. You couldn't run. There wasn't anything you could do besides walk. It was so steep at times that I thought I would topple over. You could never get into a rhythm but I tried.

After that first 8 miles, things seemed to be runnable. I was happy to finally be running. Now started what they called cobblestones. This was no cobblestones if you ask me. The road was filled with jagged rocks of all different shapes and sizes making it almost impossible to run or walk. I couldn't figure out how to maneuver.

Footing was almost impossible. I wished I knew what to do. I was lucky as one of the guys, Gavin, I met last night from South Africa was there and he gave me pointers on how to get up with these rocks. "Take long steps and push off," he said. With that, it finally clicked and I was moving a lot quicker. It seemed that I was going to get up this thing!

I started singing, You gonna build a mountain, you going to build a hill. That was some mountain if you ask me but more of that later. Every time you went up, you went down a little. They call this thing switch backs. I don't know what it is, but it made it a long day!

I somehow missed the aid station with my warm clothes and still had to climb 1,000 feet. I was upset and getting cold, but there wasn't anything I could do. The aid stations weren't numbered even though in our drop bags we put the # aid station. I didn't realize it until the last aid station where I must have had 7 miles to go climb those 1,000 feet making it 12,000 feet.

As I went up the mountain, it got cooler and cooler. That was hard with the sleeveless shirt I had on and the sun was soon to set. My goal was to reach the top by the time the sun set.

Now started my troubles. Ever so often I had to stop climbing and get my breathing under control. I didn't realize it at the time, but the altitude was really effecting me. All I wanted to do is get to the top.

That last 7 miles was the toughest, but I made it to the top! It took 9:01 hours. Too bad I didn't break 9 hours, but I did get there before the sun set. When I arrived, the other South African friend, Troy congratulated me and asked about Gavin. I didn't think we was going to make it. I was sure they wouldn't let anyone do this in the dark....but I was wrong.

It must have been in the 40ies and I was very cold. Our accommodations SUCKED. There was no heat. We were in a 4 room housing. There was a coal fire that didn't do anything but blow in smoke. Fortunately for us, the bathrooms were inside. Not a sit down, as swat. Well, I was going to do that anyway. No running water. No shower. I was really camping.

Finally, I changed out of my clothes, and was shivering and you could see my breath. It must have been 30 degrees in there, but I needed food. After changing, I had to walk up a small hill to get dinner. I was out of breath. I barely ate and came back to the room shivering.

The sleeping bag that was given to me didn't do the trick. Somehow, I didn't get the zero degree one. I was screwed for the night so I slept in a fleece jacket and gloves. I coughed all night and only had about 4 hours of sleep.

One of the girls in the other room, gave me hand warmers and chest rub, but nothing could help. I only hoped not to keep everyone up all night.

Sight Seeing in Mirik

November 2
Today was a day excursion to Mirik. I could have gone to Darjeen but dreaded the bus ride down the mountain and 6 hours of walking. I figure that I'd be doing enough of that the next few days so I opted for the tour of Mirk.

Most places you travel around the world you expect a tour to be by bus. This was a walking tour and none of us knew about it. I don't know if I would have done it if I knew I'd be walking for over 3 1/2 hours. But it was worth it!

The thing that stands out the most if that we saw a Catholic Church, Hindu Temple, and a Monastery. I liked the Buddest Monastery. The outside was painted with beautiful bright colors. A gate enclosed the worshiping area, square, and housing. On the square there were numbers and you put your shoes down at the number and then walked into the monastery.

Inside there must have been over 200 people all dressed in red with shaven heads. There were only 4 foreigners there dressed in regular garb. They chanted and it sounded like a choir. Gongs, bells, horns and drums were heard. It was a true performance. I think the youngest was 5 and am unsure of the oldest. In my mind, I asked the monks to look after me for the next few days. I hope they will.

I know there will be times that I won't want to go on and will need all the support that I can get. I will allow myself to ask for help and inner strength to make the next few days easier. Please monks, guide me the next 5 days. Let me have a safe journey. Keep me safe. Allow me to enjoy the special moments. Most of all, make the disappointments as few as possible.

Tomorrow, I go on a quest of life. I will see what I am made of. It will be a true test of spirit. I will let myself be the focus of all my attention so I can succeed. I will succeed. I will finish my 100 miles. But I will not let my quest end there. This must be a commitment to myself. I must think of me and put myself first. I know it will be hard, but it is a task I must do.

Tomorrow starts a new day and a new beginning on this challenge we call life.

November 1st: Delhi to Bagdogra to Mirik

I arose early to get breakfast. There were many traveling from my hotel for the race. A big bus picked us up and took us to the airport. At 3:30 we were still traveling. We ended up getting to Mirik around 5pm.

I remmber the bus ride. We started at the base of this mountain and climbed to 8,000 feet. It was a long 2 hour bus ride to the top of the mountain. The roads look like one lane, but they aren't. All the cars and busses are more narrow, otherwise no one would be able to drive here. But with a big bus there were many near misses with other cars. Thank god that the road isn't traveled much by car. You could see some people walking though when you neared town.

Most of the locals can not afford to buy a car and walk everywhere. There are very few people who are fat here. Being a porter, I'm sure you can make a lot of money. Mirik is a less polluted area. I found that I could breath easier even though we were about 8,000 feet. The streets are clean.

What I did notice is that there weren't any speed limit signs and that the roads defied the 'running laws of nature'. When running, it is the faster person who has the right away. The slower person must move out of the way. When running down hill, they get the right away since the uphill runners are slower.

Here in the mountains, it is the bus who is climbing that gets the right away and the others must move out of the way for the bus. Even thought the roads are narrow and are 2 way. There aren't and markings on the road. Many fast moving vehicles will just beep you and pass you on the right. Yes, the drive on the opposite side of the road as well.

October 31: The Plane Ride To Delhi

The plane ride was endless. Even as the hours changed, it seemed that you have gone almost nowhere. The ride was smooth and there weren't any children near me screaming so I was happy. I did end up having a little boy sitting behind me kicking the seat every so often.

When I arrived, my luggage was one of the first to come out so I didn't have to wait long. The transfer was easy as there was a man with a sign, Himalayan Run and Trek so the anxiety wasn't there. I did have to wait for 3 more people that took over an hour. These girls were on the same plane as me and were from NY.

2 by 2 we went in the car to the hotel. The proved to be a scary ride. There was lots of traffic out at 11pm. Every car beeps their horn to get around others and there are very few road signs. I think if I had to drive, I would have been lost of hours.

The car took us to a wrong hotel that looked like a bombed out shelter. It was the local YWCA. I was glad we weren't staying there. The driver apologized for the mix up and delivered us to the hotel.

The girls had a friend who was living in Delhi and wanted to go for a drink and food. I was up for the food, so I said I would come along. There are many restaurants here at the hotel, but this was the only on open so late at night. It was the 24 hour cafe. I had a chicken burger.

Being tired, I told them that I would retire. Tomorrow was to be a long day.

I

Mom

As you know, she underwent surgery a few weeks ago. Yesterday she was back in the hospital with an infection where they had to go back in and clean it out. I went and saw her afterward. I knew she would be fine when she told me that she was hungry. I called for a nurse to get her something to eat.

Will you guys look in on Mom and Dad for me when I am away? I don't want to worry about them while I'm gone. I have to put myself first and take control of my life. As hard as it is, I have to learn to put myself first and worry about me.

Cold

I'm leaving today and I got lucky to get a cold right before I left. I am congested and feel a tickle in my throat. I felt it coming on earlier this week, but thought it would go away. Why is it that when we need everything to be just right, it doesn't happen that way. In life we are always challenged. I guess it will be like an adventure race. Having a cold will be one of my special tasks.

I do wonder how it will be to breath at altitude with only one nose cleared.

Today's The Day

With all the time training, race day is around the corner....Monday will be the first of my 5 day race. It is really exciting and hope that everything turns out fine. I am packed and I must have packed all my workout clothes as I didn't have anything to put on this AM as I walked out the door to teach my two classes today and go to work.

Will someone please watch the NYC Marathon on Sunday. I never miss it! Sometimes when I am training, I pretend I am running that marathon with the elite athletes. Guess who wins? Yup, I come thru every time.

I am unsure if I will bring a camera. I need to get one of those cards. Sue told me to get a disposable camera. That might work. If I find time after work and before I get on a plane, that would be the way to go.

The Days Grow Nearer

So I've done my wash. I've even put clothes into the adjoining room, but realized that I don't have enough of everything to go around. It's weird when you realize that your workout clothes are what take the most space in the closet. There is no need for a dress in the Himalayas, just workout clothes. I've even thought of going on a shopping spree, but realized that there isn't enough time.

Tomorrow will be my last major workout for the week that is for me. Yes, a run and the stairmaster will be mine! I will go to the gym. I will teach 5 classes before I get on a plane Thursday so it won't be like I'm doing nothing. Just not running.

With all this preparation, I opened a nice Italian Red and am having it with Mom and Dad. It was nice to see them gleam at me knowing that I am going to do the impossible. I only wish they put their glasses to mine and wished me luck.

But it's no about luck, is it?

clean clothes

Nothing like coming home to a clean house and clean clothes. I've been trying to get everything ready for the trip and all I think is, "I'm coming in at 5AM in the morning Monday, November 10 and will be at work by 11:30, all I want is clean clothes to get into." It sounds like something that is 2nd nature but after being in the mountains, to me, it sounds like a must.

As I told you before, the more I read about this trip, the more I am scared and unsure what I'm doing. Jun at the gym told me, "you'll have a lot of spiritual experiences on this trip." Well it's true, I'm sure I'll be talking to God and asking him to help me thru the down spell I might be feeling at the time. I might even try to barter. For all you know, I might even have to give up sushi. Let's hope that God doesn't take away too many of my wants and desires. Now if you told me, he was making me give up sex. We'll that's easy, it hasn't happened in a long while and well, I can give that up till the New Year anyhow. But sushi? Wine? Now that's another thing.

Let's be real here. Going thru an experience like this, I'll be asking myself all sorts of questions. I've read a few books to try to keep my mind quiet, but there becomes a point where we do question our experiences. The mystics used to hear God. I think it was because they starved themselves from food. Well hey, I'm going to starve myself from oxygen so who knows.

With in hours, I'll know a hell more about myself and what I am made of. Am I made to run a hundred miles? That is the real question. I'd like to make this a test to see if I could ever run 100 miles straight thru. The goal? Well, next May will tell the truth. That is our next step on this journey called life.

For now, I'll just have a hat, sunscreen, and maybe sunglasses to help me along the way. What about you? What makes you challenge yourself the way you do? What makes you pull thru when someone says you can't do it? What make you different from others?

Tell me.

9 days And I Better Get Packing

The days are flying by and one week from tomorrow, I'll be on a plane to the Himalayas. With only a few run days left, all I think to myself as I work out: DON'T GET INJURED. The next week is probably the most important. I've started to drink lots of water. For some reason that will help the altitude sickness.

I have one week not only to pack my suitcase but to pack my mind. In the book, The Secret, it says that whatever we want we can have. Whatever thoughts we put out there will happen. So if we continually dwell on the negative, then we will bring that into our lives.

I need to believe in me. I've done the homework. I've spent the long hours training. There is no more progress physically I can do at this point with only 1 week to go. Now that's not going to stop me from doing a long run this weekend! All that is left there is to maintain.

But your mind is something that will always improve. Negative thoughts will enter, but to stay strong is to filter them and really hear what is being said. I don't believe in the gloom and doom. The sun will always find the time to shine.

Let's hope the sun will shine on me with my new task at hand.

A Walk In The Park

I know it's been sometime since I've written. It's funny how life catches up with all of us and how the smallest things seem to get left behind. I feel that these past few weeks have really been challenging. I had too many hands in different things if you know what I mean. I just couldn't focus on just one thing as too many people were tugging me in their direction. Now things have settled and I can start to refocus on me.

With all that's been going on, I haven't had the time to train like I want to and have been very stressed. But finally Mom is home from the hospital, and I'll have the time to get ready for my trip. She still needs tending to everyday. I've asked for reinforcements and hope that my sister will come thru to help out when I'm gone.

These days, I've been looking forward to the trip as an escape. Can you believe that I am starting to think that I'm taking a vacation? I know the mountains will own me. I do need that time there to reflect on who I am and what I've become.

A walk in the park? No. Life is a journey where we become stronger and make mistakes along the way. My walk has always been a roller coaster and I'm here for the ride.

Mom's surgery

For the past 2 days, I've been at the hospital with mom. She needed to undergo knee replacement surgery and at 74 it seemed to be really scary for her. I found that the day of the surgery, she had me going down streets the wrong way and just got my nerves up. All I could think about was, when am I going to get a run in, but that was selfish.

She had a long way to go before her so I knew it was about her and not about my task on hand. I needed to be all her support systems as know one else in the family was there for her even though she asked. I knew I had to come thru and so I did.

What did this have to teach me? I have to admit, that I needed to just let everything in. Later in the day while, I settled in reading, 'five people you meet in heaven,' I realized what I needed was just to distress. Just as she needed to let in her anger and fear on me the day of surgery, I needed to let things go as well. I usually have my workouts to do this, but even as I came back from my workout it was still there.

The more I pushed her, the more she pushed back. What I did notice was that her effort to get better was stronger than ever. She seem to struggle with each exercise but with a grin on her face, she was willing to try again. I think that is what we have in us most. We will prove to be right.

I will let her lesson teach me something out there in the himalayas when I WANT out. I will remind myself on her face and her tenacity to go at it when still in pain to get to the outcome. I will. I will. I will get there. And of course so will she. By the time I get to India, she will be waiting to hear about my stories, and by the morning I will await what she has to teach me before I go. Time will only tell.

Midlife Crisis

Some people go thru mid life crisis. Others just loose it. As I approach 37, I find that I am still figuring out the world. What I do know is that I will continue to challenge myself as long as my body holds up. Over the years, I've meet people well into their 80'ies and they are still racing. I hope to be one of them. Who knows, I'll have stories to tell my children one day if I have any.

I am lucky that I have found sports and it has allowed me to express myself. I look forward to sweating and having my heart pumping. There is no other better way to wake up in the morning. I'm not one for muscle conditioning. Even to this day, I cringe when I have to teach a class like that.

In 23 days, I'll board a plane and embark on a mental and physical journey. It will be a journey about life. It will be a true test of my soul. It will be a true test of my physical fitness. It will be a true test of life.

Days Are Flying By

I leave in 27 days and am slowly realizing what I've done. I've signed up for a 100 mile stage race thinking it would be fun. With all the paperwork I've read in the past week. I'm not sure if I'd call this fun. I've read of broken bones and altitude sickness. I just hope that I'll be able to finish this thing.

I think the hardest thing to deal with won't be the altitude. It will be my mind telling me that I've had enough. Running is like meditating, but when change arises the mind will talk. I hope to keep my mind quiet and stay focused. Each day will be one step closer to finishing.

In my past training, I've found that it is easier to break up races into small parts. For instance, you do not run 100 miles during a 100 mile race. You run 1 mile, 100 times. I need to not look at the whole 5 days. Just take it one day at a time.

When I did the 12 hour ultramarathon in August. I broke up the race by aide stations. All I wanted to do is get to the next one. In India, there will not be mile markers along the way, so I think I'll be running from aide station there as well.

I've ordered some books that talk about other athletes achievements and hope that it will inspire me. Over the years, I've read many books. It's Not About the Bike helped me prepare for my first ironman back in 2001. I learned to stay seated for the climb.

Lately, I've read many running books. I've ordered, The Secret and the book 5 People You meet in Heaven. If you know of any books that might help, let me know.

Why Do I Do This?

29 Days till I leave. 32 Days till the Race.

People have asked me how I found this race and to tell you the truth, I have no idea. I thought it might prepare me for a real event. What you may ask? I'd like to run 100 miles so breaking it up over a couple of days would be an easy thing or so I hope.

Andre asked, "why do you do these races all over the world when you can do them at home." Hey that's the idea. I want to see the world and explore it. My goal is to do a race in every continent. I have Europe, South America, America, and now Asia. I'm not too far off.

I've found that as I'm getting older and have accomplished more, I'd like to see how far I can push. 11 years ago, I got bored of going to the gym without a purpose. Hey, we all want to get in shape, but what for. That is when I decided I'd train to run a marathon.

I stood on the line for hours in NYC for hopes that I'd get in the lottery. Nowadays, you can do a few races and qualify, but back then it was very hard. I was crushed when I found out I didn't get in, but I was sent a race flyer for a 50k race. Yes, that 31 miles.

So there I was with an entry in my hand. I thought it was like an invitation. NYC marathon didn't want me, but they did so I had to go. When I got there, people didn't believe that it was my first 'ultramarathon' and that I had only run 13 miles to that point. I proved to them that it could be done and finished in a respectable place.

There I was hooked. I quickly found myself signing up for more and more events. Hey, nowadays everyone runs marathons. Ultrarunning is very special. People take the time out to talk with you and get to know you. Sometimes, they will shout words of encouragement. It is a small community. Many of them have been doing this for over 30 years and they have great running stories.

I hope that on this trip that I will again meet people from all over the world and be able to share some stories.

Which One Will I be?

30 Days And Counting

Well, it is getting down to the wire and I think I'm getting there. It took me a long time to recover from my last major race. You remember that 12 hour ultra back in August. Things just haven't been the same since. No spring in my step and some days I found myself sleeping in.

Today, I had it all. Even though I didn't do my 15 miles today. I did a quick tempo run for 5 miles. I ran so hard and so fast that my quads are still burning. Alleve and Tylenol have become my friends. When away, I will make sure to take 2 in the AM before the run and 2 more 4 hours later. Who knew that running had become a science.

I hope to make it to the trails this weekend for a change of pace. It would be nice to see some different scenery. I think that is the main reason why I cut my run short. I need places to explore.

Soon I will be able to explore Rockefeller State Park. There are some many trails in there. I've gotten lost each time and that was with asking for directions. Go figure.

EPO And Sports

30 days and counting. Soon I will embark on the hardest endeavor yet. I was getting a massage, actually rolfing done on Saturday when I was told about blood doping. EPO to be exact. Now I'm always looking for a better edge, but thought better of it.

My friend meet some people whowere doing high altitude mountain bike racing. Some of them recovered quickly. It was soon discover that they were on EPO. Now that's a bid advantage. As you know what it's done for the Tour De France.

There is nothing to worry about as I will not be doing any crazy things like this, besides I don't think I'd even get a perscription. I have been looking into herbs that will help with mild altitude sickness.

I will go to the vitamin shop later in the week and see if the nutritionist can recommend anything. Did you know that if you take EPO the effects will help for up to 2 months? Now that's some drug. Let me see if I can find a wonder herb at the shop. Only time will tell.

Stepmill Workout

As you know, I think the stepmill is equipment God made just for me. Well, this weekend, it was raining hard and I was in no condition to run outside so the stepmill called to me. It was only 7:15 in the morning and I had decided to make a go at it.

I quickly climbed on top of it and with a slow glance I set it for 1 hour, fat burner. Yes, 1 hour. You heard right. 1 hour. Hey, if I can run then 1 hour should be like nothing. I did remind you that I wanted to work my way up to 2 1/2 hours.

I have a lot of respect for that piece of machinery. I eased into a settling pace and quickly found myself sweating. It was a long hour, but I did it. I hope to do 1 1/2 hour next week.

Earthworms

We've had some heavy rain these past few weeks. I noticed on the walkways a lot of earthworms days afterwards. I've always seen earthworms, but recently (these past few months), I've found that they are overabundant on the pavement after rainfall. I'm talking like 50 or so in a small area.

This made me do some research last weekend. I wanted to know why there were so many. There are 2 theories.

• Ground has become too acidic.
• Ground is too saturated and they need to come up for air.

Which ever theory, it is a shame to see so many of them die. Today, I was running along the river when I came to a long downhill where there were so many of them just lying there. I quickly tip toed thru them hoping not to harm any of them.

Ever Want To Be A Star: Here's A Way

A friend of mine needs some help with his off-broadway show. All you have to do is show up. Now that's show business. Read Richard's email below.

"I been hired to provide sound design for a show off-broadway, performed by a critically acclaimed company called "Theatre Breaking Through Barriers." They are performing the play, THE MIDDLE AGES, by A.R. Gurney. Gurney, one of Broadway's more prolific and successful authors, is working directly with this company. The play opens after mid-October, and I do not have much time to get this done, hence the short notice, to you.
The play specifies some off-stage singing, and general crowd "din," and I need to record a group of people doing just that. Talking, singing, chatting, laughing, dancing and banqueting. Those are the live sounds I need.
Of course, the cast and crew will be there, and the company has volunteered to pay for a little party, for those joining us that evening. But, I need a room full of people kids, adults, etc. -- some who sing casually, or course. The sound of the people I need (the singers) are members of a club, so they are not pros. They regularly come to the club for events, and often sing, party, etc.
And that is why I invited all of you. You can help me record these sounds and music. No rehearsals are needed, just come along and be ready to sing -- "jubilantly" is how the script calls for it. Mainly Christmas Carols and a few hymns, and perhaps a "Sing-Along with Mitch" kind of thing or two from the 50's. And of course, casual party noises, too.
I am trying to get Gurney to attend, which would be a hoot for any of you who may know who he is, and may like to meet him. (This is not definite...)
I will have professional sound engineers there. And, while it may not be definite, I have asked Darin Lewis, if he would be the professional musical director, as well. He is exceptionally busy, and completely understandably, may not be able to make it, but, I am hoping he can find some time to do this.
Oh, yes, and if you have kids, please bring them. Don't let that stop you!
We need the sound of kids, too. I even need the sound of a crying/whining baby/toddler. I may use a pre-recorded effect for that, but, who knows, if it is happens that night, I may use it...
I am sorry, but, I cannot pay you, as singers, but, I may be able to add your names to the program. (And I may be able to get comp tix for you, too... Shhh.)
Those of you who are members of AEA, should inform me, and I will attempt to get permission from the union, since this is an O-B'way contract.
Please let me know, if you are able to do this. I would love to see each and every one of you there!!!! I think it will be loads of fun...
OK, here are the details from the Stage Manager who arranged the rental of this space (and once again, sorry for the short notice):
STUDIO C AT ART/NY 520 8th. AVE., 3rd. FLOOR NY, FOR
MONDAY EVENING, OCTOBER 6 FROM 6-9PM TO HAVE THE RECORDING PARTY."
--Richard.

http://www.runningplanet.com/training/treadmill-hill-workouts.html

Treadmill Hill Workouts
By Rick Morris
Hill training is hard. For that reason, some runners hate it and refuse to do it. I like hills. In fact, I love hills. I love hill training because it allows me to blow by the runners that don’t do hill training. Yeah - it’s hard, but the results are more than worth it. Hill running is one the best and most efficient methods of training. Almost all top runners include hill workouts in their training program. Hill running improves your running specific strength, running economy, running mechanics, power, lactate threshold and aerobic conditioning. It also prepares you for the hills that you run into when you are racing. There are three types of hill training that benefits runners.
• Hills that are included as part of a longer training run.• Long hill repeats or one long consistent hill workout that is run at a strong, but maintainable pace.• Short hill repeats run at a fast pace.
Hill runs are not easy workouts. They should be run at a pace that feels fairly hard, but not so hard that you cannot complete the entire workout at your planned pace. How hard you run the hills depends upon your specific level of fitness. Hill workouts are perfect for the treadmill. Many runners are located in areas that have few hills. Even if you are located in a hilly area, you will probably have problems finding hills that will work perfectly for your planned workout. The treadmill removes this problem by providing hills of any length and at a wide range of inclines. It allows you to structure hillwork that is very specific to your goals and your level of fitness. Most treadmills will adjust from zero to 12 percent incline, which will work well for almost all of your treadmill hill workouts. Here are a variety of treadmill hill workouts that have been adapted from Treadmill Training for Runners.
The Foothills
This is an entry level treadmill hill workout. This training run is designed for more experienced beginning runners and intermediate runners that are new to hill training. A new runner that is just learning to run has probably not yet gained sufficient tendon and muscle strength to engage in hill training. A more experienced beginner that has already developed a base of strength and fitness will be more properly conditioned for this workout. You should be able to run 5 miles at an easy pace before you attempt this training run.
Hill training is one of the most efficient ways to improve running strength and also helps build overall fitness levels. To perform this workout, warm up for 10 to 15 minutes. After your warm up, elevate the treadmill 1 percent and run at an easy pace for 1 mile, then raise the elevation to 2% and run for 3/4 mile. Raise the elevation to 3% and run for 1/2 mile then raise the elevation to 4% and run 1/2 mile. This is the “top of your hill”. Now lower the elevation to 3% and run 1/2 mile; lower it to 2% and run 3/4 mile; and finally lower it to 1% and run 1 mile. Your total distance run in this workout is 5 miles. Keep both your pace and intensity at an easy level throughout this workout. You will need to decrease your pace as you increase elevation during this workout. If you attempt to maintain the same pace as the elevation increases, you will begin to work at a harder level than is appropriate for this workout. You should always feel that the intensity level is fairly easy. This is an easy run that you can use to add some variety rather than doing the same easy run each time. Because of the slight stress added by the hills, this workout should not be used as a recovery run.
Time/Distance
Pace
Elevation
1 Mile
Easy
1%
3/4 Mile
Easy
2%
1/2 Mile
Easy
3%
1/2 Mile
Easy
4%
1/2 Mile
Easy
3%
3/4 Mile
Easy
2%
1 Mile
Easy
1%



Rolling Hills
When running on a hilly training route or race course, you will encounter hills of various elevations and lengths. In order to be properly prepared for that type of terrain, you must practice and train using the same type of elevation changes. This treadmill hill workout is a difficult, but excellent long distance hill training run that uses hills of different grades.
Warm up for 10 to 15 minutes. Set the treadmill at about 30 seconds per mile slower than your current 10K pace. Set the elevation at 2 percent and run 1 mile. Now increase the grade to 5 percent and run another mile. Next decrease the grade to 2 percent and run for 1/2 mile. Now set the incline at 8 percent and run for 1/2 mile. Decrease the grade back to 2 percent and run another 1/2 mile. Now repeat the same pattern without recovery. Increase the incline to 5 percent and run for one mile. Next decrease the grade to 2 percent for 1/2 mile. Increase the incline to 8 percent for another 1/2 mile and then back to 2 percent for 1 mile. Cool down with 10 to 15 minutes of easy running.
As with all hill workouts, if you feel exhausted before reaching the maximum elevation, stop your workout. Adjust both the elevation levels and the distance to a level at which you are more comfortable. Each time you do the workout, you will improve your fitness level and will soon be able to complete the entire workout. If you feel the training run is not challenging you, increase the elevation and/or distance to meet your current level of fitness.
Time/Distance
Pace
Elevation
10 Minutes
Easy - Warm Up
1%
1 Mile
30 seconds slower than 10K pace
2%
1 Mile
30 seconds slower than 10K pace
5%
1/2 Mile
30 seconds slower than 10K pace
2%
1/2 Mile
30 seconds slower than 10K pace
8%
1/2 Mile
30 seconds slower than 10K pace
2%
1 Mile
30 seconds slower than 10K pace
5%
1/2 Mile
30 seconds slower than 10K pace
2%
1/2 Mile
30 seconds slower than 10K pace
8%
1/2 Mile
30 seconds slower than 10K pace
2%
Hill Blasters
Most treadmill hill workouts are performed at easy to moderate paces. However, there are times during races that you will need to power strongly up a hill at race pace. If you do not practice that type of strong hill running, you will probably not be able to hold your pace during a race. This is an intense hill workout that uses short runs up a steep grade. This training run is very good for building strength and power. This is a very difficult workout that is only appropriate for intermediate and advanced runners. Do not attempt this training run if you are not properly conditioned for highly intense physical activity.
Warm up for 10 to 15 minutes. Set the treadmill at 10 to 12 percent elevation, or the highest elevation available on your treadmill. Run for 1/10th of a mile at a strong but maintainable pace. You should run at a pace that you can maintain for the entire workout, not just one repetition. You should not feel exhausted after one or two repetitions. If you are excessively fatigued, slow down your pace. After running for 1/10th of a mile, decrease the elevation to 2 percent and decrease your speed to an easy pace for one minute of recovery. Then increase the elevation back to 12 percent for another 1/10th of a mile before decreasing again to 2 percent for one minute of recovery. Keep up this pattern of 1/10th of a mile at 12 percent elevation/ one minute at 2 percent elevation for 3 to 10 repetitions. For your first workout, stop at 3 repetitions. Gradually increase the number of repetitions as you progress through your training program.
Time/Distance
Pace
Elevation
10 Minutes
Easy - Warm Up
1%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
2%
1/10th Mile
Nearly full speed
10% - 12%
1 Minute
Easy Recovery Pace
1%
The Hill Climb
This is a difficult treadmill hill workout that will challenge you both physically and mentally. If the shorter workouts are considered hill workouts, you may think of this one as a mountain workout. This workout will improve your strength in all race distances, but are especially efficient when training for longer 1/2 marathon or marathon races. Elite Kenyan runners are known for completing hill climbs as long as 20K. Be sure to warm up thoroughly before this workout, because it will place a lot of stress on your muscles. After your warm up, set the treadmill at between 5% and 8% elevation. The elevation level that is appropriate for you will depend upon your specific level of experience and fitness. An intermediate runner should start with 5% and increase that as their fitness and strength level increases. A more experienced advanced runner could start with a higher elevation. Set the speed at approximately your marathon race pace. Run steadily at your chosen elevation level for between 2 and 12 miles. Your exact amount of mileage will also depend upon your experience and fitness level. Use your own judgment. This workout should be difficult, but be careful not to over estimate your fitness level. It is better to start with less mileage and see how your body reacts than to injure yourself with excessive mileage. An intermediate runner should start out with between 2 and 4 miles in this workout and advance as they gain strength. More experienced runners should start out at between 3 to 5 miles and increase accordingly.
Time/Distance
Pace
Elevation
10 Minutes
Easy - Warm Up
1%
2 to 12 Miles
Marathon Pace
5% to 8%
10 Minutes
Easy - Cool Down
1%
5K Hill Simulator
Most hill training is performed at slower than race pace. This improves your running strength, but does little to prepare you to run hills at race pace. This workout uses short hill repeats performed at race pace with recovery intervals on a level treadmill. This will train you to run hard and maintain a quality pace on hills encountered during a race.
Warm up for 10 to 15 minutes. Set the treadmill at 1% elevation and run at an easy pace for 1/2 mile. Now increase the elevation to 3% and run at your current 5K pace for 1/4 mile. Decrease the elevation to 1% and run for another 1/4 mile at 5K pace. Now slow down to an easy pace for 1/4 mile. Increase the elevation to 5% and speed up to 5K pace for 1/4 mile. Decrease the elevation to 1% and continue to run at 5K pace for another 1/4 mile. Slow down to an easy pace and recover for an additional 1/4 mile. Next, increase the elevation to 8% and run for 1/4 mile at your current 5K speed. Now decrease the elevation back to 1% and run and another 1/4 mile at 5K pace. Slow down do an easy pace for 1/4 mile for recovery. Now increase the elevation to 3% and run for 1/4 mile at 5K pace before decreasing the elevation to 1% for a final 1/10th miles at an easy pace.

Time/Distance
Pace
Elevation
10 Minutes
Warm Up
1%
1/2 Mile
Easy Pace
1%
1/4 Mile
5K Pace
3%
1/4 Mile
5K Pace
1%
1/4 Mile
Easy Pace
1%
1/4 Mile
5K Pace
5%
1/4 Mile
5K Pace
1%
1/4 Mile
Easy Pace
1%
1/4 Mile
5K Pace
8%
1/4 Mile
5K Pace
1%
1/4 Mile
Easy Pace
1%
1/4 Mile
5K Pace
3%
1/10th Mile
Easy Pace
1%
10 Minutes
Cool Down
1%
These treadmill hill workouts are adapted from Treadmill Training for Runners. For more treadmill hill workouts and other treadmill training workouts see Treadmill Training for Runners.
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Shopping for my trip

My trip is just one month away and I have so many things to get done before I go. I'm doing research on duffel bags. I want one with rollers. Dave told me to look at hockey bags, because they are durable. I will also carry a backpack which will have my sleeping bag. I need to buy that too.

Day one we will be climbing 10,000 feet up for 24 miles. I was told that I might still be out there in the dark as we will be starting late that day. So now, I'm doing research on lights. I have to figure out if I want one that goes on the head or in my hand. I will already be carrying a water bottle so I think I'll go for one on the head. My ultrarunner friend, Rob, told me about one that clips to a visor so I think that will be the way to go.

I would like a new outfit. Hey, it's important to look nice. Hopefully it will make me feel better. I remember my first Ironman. I wanted an outfit that matched my bike. Believe it or not, now all my outfits match my bikes. Hey, if you're not first, at least your in style. In style I want to be in the mountains.

Does anyone want to go shopping?

Good Days and Bad Days

As you know I had a race this past Saturday and everything went wrong. 20 miles into the race I was severely dehydrated. This could have been prevented. I forgot to drink my 8 ounces of water on the ride over because I got lost in Staten Island.

NYC is awesome. I haven't gotten lost getting to a race there. But there I was in the wee hours of the morning trying to find a road which was on the wrong side of the street. Thus I ended up forgetting to fuel up before the race.

I soon found myself slowing up my pace. But hey, it still was a sport since my cardio level was 60-85 %. So even though, I didn't engage in a recreational activity; I soon found myself being passes. I don't like that very much. I ended up packing it in for the day.

I must say that I've learned what not to do when I'm away. I will drink my water prior to the race. I will take advil at the start of the race then again 3-4 hours later. I will eat. Now that is a big one as I don't normally do, but I think being out the mountains that I'd need a little something extra. Most of all, I will settle into a pace and be humble as I'm passed.

My sports defition

Some days you have it and some days you don't. As from my last post, I talked about the difference between sports and recreational activities. The link said that to make something a sport there must be an element of injury and death involved thus saying that running was recreational.

I must strongly disagree. Besides the first marathoner died soon afterward. A sport should be an activity where your heart rate is at 60-85 % of your target zones on average for the duration of the sport.

Yes, I know that this rules out things such as baseball. I'm sorry folks, but that is recreational. Plus there is no element of possible death like in boxing. I know many of you would say that it takes a lot of athleticism to play things such as baseball. That is true they are truly athletic, but that doesn't make it a sport.

What's your definition?

Sports vs Recreational Activities

http://www.eccentricamerica.net/Blog.cfm?BlogID=24&action=Show

Check this out. I have my own definitions about the difference between sports and recreational activites and this guy believes that running is not a sport. Is he nuts?

Whiteface Mountain

http://en.wikipedia.org/wiki/Whiteface_Mountain

My friends Yukiko told me to try to go here and train before the race. Anyone been?

Stepmill Workouts

Today was a no run day due to my 6 hour ultramarathon tomorrow. So I decided to go to the gym. Can you believe they still let me in there when I don't make it there often? It's nice to be an outdoorsy person. Thru snow and ice, I'm outside and even in some rain.

Years ago I was a tredmill runner and could run on that for up to 2 1/2 hours. Now that seems like a lifetime. It's a good mental challenge, but today I wasn't up for it. I went to that dreaded outer space machine that looks like a clothes hanger...the STEPMILL.

Often you see people at the gym gawlk at it. Others, look at it with respect and fear. I'm always up for the challenge. I think it's the hardest thing and my favorite piece of equipment. I wish I could have one in my house, and no it wouldn't be a clothes hanger.

I slowly climbed on the stepmill with excitement and knowledge that it was going to be one hell of a workout even if it was for a short while. Quickly sweat was on my brow and I eased into the challenge. My advice? Don't look at it, try it.

I know that going on it will help me with my runs in the Himalayas. And no, I don't think I'll work up to 2 1/2 hours. The longest I've been on there is 1 hour. Next week, I'll try for 2.

Saturday's Race 9/20/08 Staten Island

http://newyorkultrarunning.org/Staten_Island_6HourUltraRace_App_2008.pdf

Slacker

My friend Yukiko came up to me yesterday with concern in her eyes, "What can I do for you?" I had no idea what she was talking about. But maybe she can find me a job that pays better money, but I knew better. I quickly asked, "What are you talking about?" "Your blog, I've been reading it!"

Her concerns were like mine. Why am I doing this? Who put me up to this? To tell you the truth, there was no one. I don't remember how I found this race, all I know is that it is already paid for and there's no looking back. I have to go and test my body to the limits. This will be by far the hardest thing I've ever done.

To be honest, all I want to do is show up and run. THIS race is so carefully prepared that makes me think I'm doing an adventure race. At least with this I don't have any special tasks and there is little chance of getting lost even though one woman last year wondered into Tibet before she found the trail. Let just hope that woman isn't me.

Running is a simple adventure that is low maintenance. All you need is a pair of shoes. You don't see many runners in those bright clothes like in cycling. The only tire that will flat will be my mind. Let's hope that I will pack right and that I will have done my physical and mental training so all I need will to do is wake up each morning and race.

Race Application For The Himalays

I finally got my race booklet from India. This is a 15 page small type booklet. Everything is in there. Even the food menu. I didn't realize how complicated everything is going to be. I guess when you travel halfway around the world, they want to make sure that people like me are prepared.

The only thing the booklet didn't do is make you get a doctor's note stating you'd be in good condition to embark on this endeavor. My training will make me physically ready, mentally will be another question. I must be loony if I decided I'd do this! Seriously,

I am worried about the altitude. We will be adjusting for 2 days then start on my 100 mile race. Day one is a 20 mile climb. Yes, a climb. I don't think they're will be any down hill that day. Anyone got any suggestions on why vitamins might help? And no, I do not have time to go out west to check this out. I wish I did.

As you all know, I like nice things. I can't believe that I'll be ruffing it in lodges and they said to bring a sleeping bag. Hell no!!! What do you mean that I won't have shower facilities every night? Thank god they have running water, right? They even made mention to bring your own first aid kit. What have I gotten myself into?

I'll have to get a spa treatment when I get back and be there pampered for a whole day. Anyone game?

Training resumes

Today I took my training up a notch. I've been training but everything hasn't worked out the way I've expected...but today it did. I was focused mentally and physically. I only ran around 14 miles, but it was a hard 14 miles.

In order for me to get ready for this race, I need to train 15-20 miles a day. And if it is a shorter workout, I need to get on that stair stepper. In the Himalayas, I'll be running 20-26 miles day in and out without a rest day.

I finally believe that I can get my body in shape for this next task. This will be the most grueling race ever. Let's hope that tomorrow's run will be even better! And I'll make it longer.

Questions of success in the himalayas

I have to be honest that I'm not sure if I am ready for this trip. It doesn't help when my mom continues to tell me to go somewhere they have good hospitals. Hey, I'm not there for the full tour just the tour of the mountains.

All that I've read about my excursion is that this will be a true test of my mind and body. Day one is the hardest as there is more than 10,000 feet elevation gain. And that is only day one. I won't be able to make it out to Colorado to train so I'll be a bit at a disadvantage, but I will have the opportunity to acclimate for 2-3 days before climbing the mountains

I have my work cut out for me. 3 days will be on the trails and right now I'm trying to find any trails around the area to simulate the terrain. I have been told that there will be steep accents and descents with ice patches and cobblestone. Some have even gotten lost and wondered off the course.

I have 7 weeks to go in my training and need to step it up. So if anyone wants to do a workout, let me know. Hey that includes hiking, biking, swimming, spin classes, and aerobics. Also, does anyone know if good trails that I can run on? Let me know....post it here in the comments box. And yes, where it says comments that mean YOU can leave something here for everyone to see.

Happy trails...

Trail Running

I recently got my trail shoes for the Himalayan race and needed to break them in so I decided to do the 10 mile trail by the water this past week. I forgot how tiresome your legs get from the constant changes. It was almost like I was just learning to run. Ok, maybe it wasn't that bad but it sure was challenging. I was happy that I didn't do any face plants but I did come close.

I was out there again today and moved at a quicker pace. Does anyone know of other trails I can run to in the NY/NJ area? I'd like to explore as many as possible before I go to India. I'm sure none of it will be like I will face but at least I'll start to develop the leg strength needed for my daily runs out there.

Seek Not Into Temptation

Well, I made it thru the weekend without a spot of wine. I must admit that I stayed away from all my friends and didn't answer any phone calls so I wouldn't be tempted. Seek not into temptation.

I did; however, find the time to sit and relax with my family. It was funny Saturday when Dad asked, "Want some wine, Nic?" Mom quickly responded that I was on a 'triathlon diet.' No Mom India Diet...Dad got it anyway. Sunday came and then I heard, "your father's opening up some wine, want some?" I don't get why she understands one and then the next she doesn't.

This weekend will make 2 weeks and the diet is full circle. I think I'll break down and have some wine...

Olympics: Going For Gold

I don't know if it my dreams of winning an Olympic medal or just the fact that we get better with age, but I know that some days things do fall in the right place. I may not be Ian Thorpe or Michael Phelps in the water, but I sure make a go at it.

Wednesday, it was as if everything fell into place. Why is it after this many years, I finally figured things out. It's true. This year all my races have been pr's. What sort of miracle happened? Am I finally listening to my body?

Most say that with age we slow up our pace. Somehow, I feel that with all these years of doing things wrong, maybe things will go right. It's as if things are becoming easier more like second nature. It is become more a part of me and I of it. Maybe with age we use our minds less and become more like children.

Most children like to go out to play and enjoy running around. It's once there is 'sport' involved that the shy ones don't like it as much. I was shy and wasn't the first on picked at kickball. To play sports you need a level of confidence. I'm building my each and every day. I don't take that for granted.

With age, I've become more like a tom-boy and enjoy the sport of it all. I've broken out of my shell and made something of myself. I enjoy the competition. I enjoy the push. Most of all maybe that shy girl in me will just sit out and I'll be able to play with the boys. I have so much to learn and maybe it will stay that way.

Diet: Week One Down

I have always been on the see-food diet. That's right...eat everything healthy in sight. But I have a great appetite. Thank god I work out or else I'd be a big plump fat girl. But I'd like to shed a few pounds before I go to the Himalayas. Hey, I got to do everything to be competitive. Let's go top 5.

Dating and dieting don't go together. I can believe I have people asking me out and all I think in my head is, "it's just 2 weeks, Nic. You can do it." So I've put off my dates and will let myself stay on this health kick. Some of you say, "hey, what's 2 glasses of wine." Well that will pack on the pounds as well and today I only did 7 miles. That's not enough expenditure for food and wine.

And sushi...this will be the first week in I don't know how long without it. I hope I can make it. I know that I'll just have to have even more next weekend. I'll be a little embarrassed if I ask anyone to go with me as I'll be back on that see-food diet.

6 hour Ultra 9/20/08

OK. I know that you're probaly thinking I'm crazy to be doing another one of these timed events. Believe me, I thought so yesterday but today it seems like the right thing to do. I will use this 6 hour event to get me ready for my 100 mile endeaver.

Unlike the last race where I was a snail going around in a 1 mile loop. This time it's a 2 mile loop. OK. I think that's better. Maybe I'll graduate to being a turtle. Last race I wanted to place in the top 5...it ended up ok when I took 6th. This time I'd like to place in the top 3. Why? Only the top three get awards and I want one for my mantle. Get it?

This race will also allow me to be in the Grand Prix Ultra Series where there are points given out to those who place well. The person who places the highest wins. I'm doing pretty well for my age group and would like to get that award as well, but I have to place first to get it so I have my work cut out for me. I have a few more races to look at so we'll see on that one.

For now...
http://newyorkultrarunning.org/Staten_Island_6HourUltraRace_App_2008.pdf

That's the link to my 'training run'. Any yes, for those spin lovers....I will be teaching the following day so look out!!!

September 13 Central Park Training Run

http://www.nyrr.org/races/2008/r0913x00.asp

Anyone want to join me for this one. It's only 20 miles. Pacers and lots of aid stations. My kind of running. Did you know that in the 12 hour race I didn't loose one pound. Maybe I had too much gatorade at the aid stations.

Anyway, let me know if you'd like to join me. I'll drive. I'm already signed up and will run in the rain if I have to. Let me know.

Diet

My training has been going great. I started my new diet yesterday. Let me tell you, it was not fun! I am not allowed my usual sushi...I can eat for 2-3 people. Those of you who have been out with me know the real deal. I will be allowed sushi in 2-3 weeks. No alchol for 2 weeks. That ruins my brunch plans so I won't be fun for a little while. Please forgive me.

I am hoping that I will get everything under control and get my body to drop those pounds. I will also have to cut the carbs. As always, I will eat lots of fruit and vegetables. I can't have any extra weight in those mountains.

Long Miles

I'm back on track and ready for some more. I do have many new aches and pains but I think all will go well until race day. I am offically on Ironman Triathlon and Ultramarathon Training once again. What does that mean? Well, for those of you who would like to make a late night stay out...offer me wine and we'll think about it.

For me it means a lot of hard work that will hopefully pay off in the end. The true test was this weekend where I tried to get back to my normal weekend training. This was hard as I recently lost my weekend training partner. I've training during the week on my own for the past few years but my weekends were filled with stories, but now with the sounds of an ipod.


Lucky for me I was off to a quick pace and got through my weekend miles in no time. The weather was great and I quiet enjoied the days. I know that I will be ready for my next endeavors if I do not get injured.

missing weekend training partner

For the past few years, I've been running with my best friend Doreen who is an amazing runner. She can run for miles without taking a break. She even has done a 2:47 marathon backin 1986 where she won the Philly Marathon where she qualified for the olympic trials. It has been amazing to meet and run with such a wonderful person. She has gotten me out there on those cold snowy days and I've said, "let's just run." Those days I'll remember most, as those were our fastest, as I didn't want to stay out there for too many hours in the cold.

Unfortuanely with the cost of gas and her having moved away from our running destaintion, she has elected to not run there even though it is only 6 miles from her house which is about the same for mine. I have been left to run on my own. She has said that it takes too much time to get to the lake and that she would rather run on the local roads which in my mind aren't safe for two and not as challenging..

So if any of you would like run a few...ok many miles...on the weekends as you know during the week, it's just a quick 12-15 mile jaunt. I'd love for you to come out and explore the early am with me.

Boy, swimming should come easy

When I was a little girl, mom gave my sister and me swim lessons. I was always the first one in the pool. At that time I wanted to swim with the dolphins for work. My mom quickly told me that I wanted to be a marine biologist and I told her no, I just want to swim with the dolphins and explore the seals. What did I know, I was only five. One day I hope to swim with them.

Most kids played with Barbie, but I had no use for Barbie when I had Mommy Seal, Daddy Seal, and my dolphin who for some reason didn't have a name. These stuffed toys got me out of a lot of trouble as my sister was always up to mischief.

But in order to swim with the dolphins, I had to join a team. I joined the Middies Swim team in NY. I was very excited, but for some reason was always the last one out of the water. I soon learned that they didn't count all their laps. And from them I still to this day can not count the 74 laps to make a mile. Hey, we all fall a little short sometimes, but when race day comes, it's all hands on deck and look out. I'll have my game face on and ready to go.

Today was not like my childhood. There were very few swimmers in the water and I was the fastest. I got into the water with ease even though my heart pounded a little faster as I felt the cold water. I felt streamline in the water and quickly got my breathing under control for my flip turns. I was at peace.

Even though, I only swam 3/4 of a mile, not bad as I have been in the water since April when I did the 1/2 Ironman Triathlon and shaved 5 minutes off my swim time. But today I swam hard. Freestyle was always my hardest stroke, even when I was a child. There are so many things to keep in mind and I just can't let it go. I hope that one day I can swim the way I run. The water will just move around me and I'll glide thru the water. Now that way, the dolphins would thing I was one of them. Boy, I have so much to learn.

San Diego's Rock and Roll Marathon June 2008

Training Resumes

I got the training let down blues and I'm ready to start again. Tomorrow, I'll start both Ironman Triathlon and Ultramarathon training. I will use my 100 mile stage running race in the Himalayas to get me ready for Ironman where I hope to break 12 hours. Again, I hope to place in the top 5 in the Himalayas and know that it will be hard as I haven't done any altitude training. I was told that it is like being hung over. But I don't think I'll drink every night to establish this feeling. If I can get enough time off, I'll try to go out to Colorado to experience the real thing. What do you think?

I will get back in the water tomorrow, Thursday I'll up my run mileage and bike over the weekend. I will also get one of my bikes on a trainer as I don't have much time to spend outdoors. Damm that work!!! It gets in the way. But we do what we have to do.

My injuries are looking good as I haven't really pushed it. The test will be this weekend when I put everything together. Anyone want to go for a ride with me, let me know.

Himalayan Race

Check it out
http://www.himalayan.com/

Injury report

Hi all--

Went to the doctors today and found out that I have tendonitis in the patella and achilles. He told me that he knew that I wouldn't stop running for it to heal quickly. I will go out for a 10 mile run tomorrow and then head to the beach for some sun.

Next week, I start training for my 100 mile stage race in the Himalyas. This will be a true test of the soul. What worries me most is not the mental or physical part of the race, but it's the shafing.

All in all, the thing that hurt most from my 12 hour race was all the shafing that I got. Can you believe that I had to take a shower with my clothes on? Now that sucked. I even got my hair professionally washed. Well, they also put color in it to get rid of the grey hairs.

Recovery Run

Yesterday was my first day back since Saturday's adventure. I thought I'd play it safe and just do the stationary bike for about an hour. This was fine. I think what hurt most was going up and down the stairs to get at the bike. All in all I think I did fine.

So today I thought I'd take my recovery to another level. A run!!! Yea. I'll be back in no time I thought. Well, I think walkers could have passed me I was so slow. I went out for a 4 mile stint and found it hard to run downhill. I'm having pain in my left knee. I wanted to do more but I think I'll have to settle for going to the gym tonight...

Race Report 8/2/08 12 Hour Ultramarthon Long Island

Hi all--The long day is now over, and today I have muscle aches, shafing everywhere, and am happy with all that I've done. I believe that I'll be ok for the Himalyas race. Just imagine that I'll have to feel like this for 5 solid days. I'd like to wash my hair but am shafed and can't withstand the beating of water. I think I'll put some clothes on and take a shoer that way.But let me tell you how I got Saturday went. It was a hot and wet start and I don't know if watching the Tour De France was good for me. As you know there is the lead pack, chase pack and the peleton. The race started with a quick break away of 4 runners. Not wanting to be left behind, I hung on to the chase pack of 3 runners, all men and me. There after was the peleton, about 95 or so people.I led the women's race for the first 15 miles. I wish I could have held on. It rained and my feet got wet. Lucky for me I had a change of shoes. While changing my shoes, I lost time and the next thing I know I was passed by a woman. This was very dishearting.We were told that if lightning struck they would hold up the race. Within 5-7 miles lightning and thunder were all around us. Unfortunately, I had already started out on the course and it downpoured on me. The course had a flowing river 4-6 inches deep. My feet sloshed thru, there was no reason to find wet ground as my feet were soaked. When I finished the lap, they told me to find shelter.I don't know how long we were waiting to start again, but the race clock continued on. Someone bellowed, "I don't know if stoping was a good thing." I agree with him. For some reason, I thought that I could run in those shoes. Within the next lap, I knew I had to put on the less soaked shoes as I only brought 2 pair. But I did bring enough socks. Again I was passed, the day just wasn't unfolding as well as I guess. My goal was to place in the top 5 and I wasn't sure where I was. I continued on like a hamster on that one mile loop. As with all races, there are highs and lows. Lucky for me, I didn't have many lows, I was focused on the events that lay ahead.I found a few people who were willing to share their stories and that made the time go by quicker. I was only 7 miles behind the winning lady and I ended up placing 6th in the women's division, not in the top five but I did make a go at it. I guess it's not too bad. But it was nice being the leader, even if for a little while. Maybe next time, I'll hold on to it.Until then we'll have to wait, train, and see. Thanks again for all your support.

12 Hour Ultramarathon 8/1/08 Long Island

As most of you know, I am racing this weekend. I've tried to keep my fitness level since April and have had a great year thus far. I need to keep it going. I did peak too soon...about 2 weeks ago and will take everything one step at a time.And yes, you all know that I like to push the envelope. Unfortunately, my Achilles hasn't heeled since April and feel it every day. I know that most of you believe that I shouldn't be at the starting line as we all know how that injury is debilitating, but I am stubborn and will not let this make Saturday a no-go situation.I will be out there Saturday for 12 hours competing in a small loop...yes small. It's only 1 mile. I hope that both my body and mind won't break down. 12 Hours is a long time to be out there and hopefully I'll keep my focus and come out on top.I have told most of you that this is in Queens, NY. It's not too far if you want to come out. Hey, Doreen...why don't you do the first 4-6 hours with me. Now that would make the time go by.I will be accessible thru the weekend and would love to hear from you all.