Tuesday, October 19, 2010
Thursday, October 14, 2010
Tuesday, October 12, 2010
Monday, October 11, 2010
NewsNew Jersey AG Announces $67 Million Loan Modification Settlement with Wells FargoLoans. Of that amount, up to $2 million will be distributed as restitution to New Jersey consumers who had a “Pick-a-Payment" loans--also known as option arms. Those would have been inherited by Wells from World Savings in the Wachovia blunder by Wells.
Friday, October 8, 2010
Did you know that only 50% of the people who inquire about a purchase OR a refi will do so within the first 18 months?? But get this...only 15% will do so within the first 90 days. What does that tell you? Follow up is perhaps the single most important thing you can do to easily grow your business and to start producing immediate results. I have a FREE FIVE YEAR FOLLOW UP PROGRAM where all you do is provide the names and I do all the work. Set it and forget it. Leave name and email address if interested.
Wednesday, October 6, 2010
Tuesday, October 5, 2010
Refinance Closing Costs and
Break-Even Analysis Formula
Closing Costs from Good Faith Estimate to Include for Break-Even Analysis
Subtract any estimation for property tax escrow deposits, homeowner's insurance (and homeowner's association dues if applicable) escrow deposits, and pre-paid interest estimations.
You are now left with the true "Bottom Line" closing costs total by adding the remaining expense items from the good faith estimate.
Refinance Closing Costs Break-Even Formula:
"Bottom Line Closing Costs Divided By Monthly Savings = Break-Even Point"
Say for instance that your total Bottom Line closing costs amount to $6,600 and by refinancing into your new loan, your monthly mortgage payment will decrease by $275. Divide the $6,600 by $275 and your resulting Break-Even Point is 24 months.
So, in 24 months, the closing costs will be paid for and the borrower will receive a net benefit of $275 per month thereafter. Yes, it's that simple!
Break-Even Analysis Formula
Closing Costs from Good Faith Estimate to Include for Break-Even Analysis
Subtract any estimation for property tax escrow deposits, homeowner's insurance (and homeowner's association dues if applicable) escrow deposits, and pre-paid interest estimations.
You are now left with the true "Bottom Line" closing costs total by adding the remaining expense items from the good faith estimate.
Refinance Closing Costs Break-Even Formula:
"Bottom Line Closing Costs Divided By Monthly Savings = Break-Even Point"
Say for instance that your total Bottom Line closing costs amount to $6,600 and by refinancing into your new loan, your monthly mortgage payment will decrease by $275. Divide the $6,600 by $275 and your resulting Break-Even Point is 24 months.
So, in 24 months, the closing costs will be paid for and the borrower will receive a net benefit of $275 per month thereafter. Yes, it's that simple!
Friday, October 1, 2010
Monday, September 27, 2010
Sunday, September 26, 2010
Treasury Moves to Revise RESPA Forms and Simplify TILA Disclosures-Newly appointed Assistant t..http://tinyurl.com/33a6bdg
Friday, September 24, 2010
-Fannie Mae announced a seller assistance incentive on Fannie Mae-owned properties listed on the company’s REO website, www.HomePath.com, and expands the initiative to offer an incentive to real estate agents and brokers. Qualified homebuyers who will be owner-occupants can receive up to 3.5 percent of the final sales price that can be used toward closing cost assistance, including a home warranty, if desired and available. In addition, selling agents representing owner-occupants will receive a $1,500 bonus. Eligible offers must be submitted on or after September 23, 2010, and must close by December 31, 2010. The sale must close within 60 days of the offer being accepted.
NJAR
A podcast discussing the top Issues in New Jersey Real Estate is now available: http://ping.fm/SihNT
A podcast discussing the top Issues in New Jersey Real Estate is now available: http://ping.fm/SihNT
One of the reasons people opt not to buy a home is a straight home mortgage versus renting comparison. In many cases, people evaluate their rental and buying options, and decide that they pay less in rent than they would in buying a home and continue to rent. Unfortunately, you’ll pay more in rent in the long run, and you’ll miss out on valuable opportunities to build a financial future for yourself.
Rent and House Payments are Not Equal
Don’t make the mistake of assuming that rent and home payments are equal. When you own a home, you’re eligible for tax deductions and other potential savings that add up versus making a rent payment. If you currently pay $800 per month in rent, you may be able to afford a home payment of $1,000 or $1,100 after tax deductions and other cost differentials. Don’t assume that mortgage payments and rent payments are the same thing, because they aren’t – you typically have more buying power with a mortgage payment.
Rent Increases will Cost You More
When you evaluate renting versus buying, you’ve got to look at the long-term picture. Buying may cost you more today, but your rent payment isn’t fixed. Typically, rent goes up at a rate of 4 to 8 percent, depending on where you live. Assuming you live in a high-inflation area, a rent payment that costs you $1,000 per month will cost you nearly $2,000 in 10 years. In 20 years, you’ll be paying over $3,000.
Contrast that with a home mortgage. If you get a home mortgage with a fixed interest rate, you know what your payments will be for the next 30 years. You may be paying $1,200 on your mortgage, but you’ll still be paying $1,200 in 20 years when your rent would be over $3,000. Renting may seem cheaper up front, but it certainly isn’t cheaper when you do the long-term math.
Rent and House Payments are Not Equal
Don’t make the mistake of assuming that rent and home payments are equal. When you own a home, you’re eligible for tax deductions and other potential savings that add up versus making a rent payment. If you currently pay $800 per month in rent, you may be able to afford a home payment of $1,000 or $1,100 after tax deductions and other cost differentials. Don’t assume that mortgage payments and rent payments are the same thing, because they aren’t – you typically have more buying power with a mortgage payment.
Rent Increases will Cost You More
When you evaluate renting versus buying, you’ve got to look at the long-term picture. Buying may cost you more today, but your rent payment isn’t fixed. Typically, rent goes up at a rate of 4 to 8 percent, depending on where you live. Assuming you live in a high-inflation area, a rent payment that costs you $1,000 per month will cost you nearly $2,000 in 10 years. In 20 years, you’ll be paying over $3,000.
Contrast that with a home mortgage. If you get a home mortgage with a fixed interest rate, you know what your payments will be for the next 30 years. You may be paying $1,200 on your mortgage, but you’ll still be paying $1,200 in 20 years when your rent would be over $3,000. Renting may seem cheaper up front, but it certainly isn’t cheaper when you do the long-term math.
Wednesday, September 22, 2010
There are many ways to lose your real estate clients, but the most important is through communication – or the lack thereof. I have a list of 10 helpful tips to aid you in your efforts to get rid of clients and make sure they don't recommend you to any of their friends or family. I will give it to anyone who posts one of their own.
Here is the website for the online TODO list that many people have requested on my FAN page.
www.toodledo.com
Try it out and if you like it please post a comment on my fan page.
Also why wouldnt you interested in my 5 year free follow up program? No cost to you. I do a co-branding with you and send out regular follow ups to any and all people that you send contact information for. Following up is probably the weakest link in most realtors chain. I do it for you. Think about it. You send me every monday names of people you have met; prospects; open house people; old customers etc ....the possibilities are endless. I put them into YOUR database and begin a co-branded drip email campaign on your behalf with all good stuff related to real estate. Remember the saying: out of sight out of mind. How many deals have you never gotten just due to that one factor.
Lets get it started and you can see for yourself.
Jerry www.facebook.com/freetipsfornjrealestateagents
jschragen@silverfincapital.com
1-201-637-1126
www.toodledo.com
Try it out and if you like it please post a comment on my fan page.
Also why wouldnt you interested in my 5 year free follow up program? No cost to you. I do a co-branding with you and send out regular follow ups to any and all people that you send contact information for. Following up is probably the weakest link in most realtors chain. I do it for you. Think about it. You send me every monday names of people you have met; prospects; open house people; old customers etc ....the possibilities are endless. I put them into YOUR database and begin a co-branded drip email campaign on your behalf with all good stuff related to real estate. Remember the saying: out of sight out of mind. How many deals have you never gotten just due to that one factor.
Lets get it started and you can see for yourself.
Jerry www.facebook.com/freetipsfornjrealestateagents
jschragen@silverfincapital.com
1-201-637-1126
Tuesday, September 21, 2010
Monday, September 20, 2010
Saturday, September 18, 2010
MORTGAGE Shopping Tips.
Itemized fee worksheets (aka the old good faith estimate) Get all cost sheets with interest rates the same day from everyone that you speak to. If you find someone new a few days later, you need to go back and ask them all for updates. Same if one tells you that rates have changed, good or bad. Note: It’s not mandatory that a loan officer give you any type of fee sheet, cost sheet, or GFE (good faith estimate). Don’t say yes to anyone until they can show you all costs and rate spelled out on a piece of paper. Just be aware that it’s often not worth the paper that it’s written on.
Lock vs Float – Make sure the loan officer explains the different procedures to you upfront. Make sure the loan officer understands your closing/settlement date. If you don’t have one, make sure you ask all the loan officers how long that rate would be good for when shopping. The longer the lock period, the more expensive the interest rate.
Credit scores – If you won’t allow the loan officer to pull your credit, make sure each one has a copy of your credit report. There is more to it than just your credit score and your total debts.
Be leery of specific ads or individuals that use such terms as “best interest ratesâ€, “cheapest ratesâ€, “lowest rates than anywhere elseâ€, etc, etc
Be leery of those that state, “I guaranteeâ€, “I promiseâ€, “no problemâ€, “I am very honestâ€, “to be honest with youâ€, etc, etc. – Not that these are bad phrases all of the time, but if used often in a short period of time, could be a red flag.
Additional Tips : Don’t focus strictly on interest rate. And don’t shop based on the APR, because the APR has it’s own rules, and lenders can manipulate the APR. Just a fact. Mostly shop interest rate and total lender’s fees when just comparing “cost sheet sheetsâ€, “itemized fee worksheetsâ€, “good faith estimatesâ€. And never hesitate to ask a question. It’s not a cliche, there really are no dumb questions. A good loan officer will encourage you at the onset of your relationship to ask questions and be available as much as possible.
Itemized fee worksheets (aka the old good faith estimate) Get all cost sheets with interest rates the same day from everyone that you speak to. If you find someone new a few days later, you need to go back and ask them all for updates. Same if one tells you that rates have changed, good or bad. Note: It’s not mandatory that a loan officer give you any type of fee sheet, cost sheet, or GFE (good faith estimate). Don’t say yes to anyone until they can show you all costs and rate spelled out on a piece of paper. Just be aware that it’s often not worth the paper that it’s written on.
Lock vs Float – Make sure the loan officer explains the different procedures to you upfront. Make sure the loan officer understands your closing/settlement date. If you don’t have one, make sure you ask all the loan officers how long that rate would be good for when shopping. The longer the lock period, the more expensive the interest rate.
Credit scores – If you won’t allow the loan officer to pull your credit, make sure each one has a copy of your credit report. There is more to it than just your credit score and your total debts.
Be leery of specific ads or individuals that use such terms as “best interest ratesâ€, “cheapest ratesâ€, “lowest rates than anywhere elseâ€, etc, etc
Be leery of those that state, “I guaranteeâ€, “I promiseâ€, “no problemâ€, “I am very honestâ€, “to be honest with youâ€, etc, etc. – Not that these are bad phrases all of the time, but if used often in a short period of time, could be a red flag.
Additional Tips : Don’t focus strictly on interest rate. And don’t shop based on the APR, because the APR has it’s own rules, and lenders can manipulate the APR. Just a fact. Mostly shop interest rate and total lender’s fees when just comparing “cost sheet sheetsâ€, “itemized fee worksheetsâ€, “good faith estimatesâ€. And never hesitate to ask a question. It’s not a cliche, there really are no dumb questions. A good loan officer will encourage you at the onset of your relationship to ask questions and be available as much as possible.
Mortgae Shopping Tips
Itemized fee worksheets (aka the old good faith estimate) Get all cost sheets with interest rates the same day from everyone that you speak to. If you find someone new a few days later, you need to go back and ask them all for updates. Same if one tells you that rates have changed, good or bad. Note: It’s not mandatory that a loan officer give you any type of fee sheet, cost sheet, or GFE (good faith estimate). Don’t say yes to anyone until they can show you all costs and rate spelled out on a piece of paper. Just be aware that it’s often not worth the paper that it’s written on.
Lock vs Float – Make sure the loan officer explains the different procedures to you upfront. Make sure the loan officer understands your closing/settlement date. If you don’t have one, make sure you ask all the loan officers how long that rate would be good for when shopping. The longer the lock period, the more expensive the interest rate.
Credit scores – If you won’t allow the loan officer to pull your credit, make sure each one has a copy of your credit report. There is more to it than just your credit score and your total debts.
Be leery of specific ads or individuals that use such terms as “best interest ratesâ€, “cheapest ratesâ€, “lowest rates than anywhere elseâ€, etc, etc
Be leery of those that state, “I guaranteeâ€, “I promiseâ€, “no problemâ€, “I am very honestâ€, “to be honest with youâ€, etc, etc. – Not that these are bad phrases all of the time, but if used often in a short period of time, could be a red flag.
Additional Tips : Don’t focus strictly on interest rate. And don’t shop based on the APR, because the APR has it’s own rules, and lenders can manipulate the APR. Just a fact. Mostly shop interest rate and total lender’s fees when just comparing “cost sheet sheetsâ€, “itemized fee worksheetsâ€, “good faith estimatesâ€. And never hesitate to ask a question. It’s not a cliche, there really are no dumb questions. A good loan officer will encourage you at the onset of your relationship to ask questions and be available as much as possible.
Itemized fee worksheets (aka the old good faith estimate) Get all cost sheets with interest rates the same day from everyone that you speak to. If you find someone new a few days later, you need to go back and ask them all for updates. Same if one tells you that rates have changed, good or bad. Note: It’s not mandatory that a loan officer give you any type of fee sheet, cost sheet, or GFE (good faith estimate). Don’t say yes to anyone until they can show you all costs and rate spelled out on a piece of paper. Just be aware that it’s often not worth the paper that it’s written on.
Lock vs Float – Make sure the loan officer explains the different procedures to you upfront. Make sure the loan officer understands your closing/settlement date. If you don’t have one, make sure you ask all the loan officers how long that rate would be good for when shopping. The longer the lock period, the more expensive the interest rate.
Credit scores – If you won’t allow the loan officer to pull your credit, make sure each one has a copy of your credit report. There is more to it than just your credit score and your total debts.
Be leery of specific ads or individuals that use such terms as “best interest ratesâ€, “cheapest ratesâ€, “lowest rates than anywhere elseâ€, etc, etc
Be leery of those that state, “I guaranteeâ€, “I promiseâ€, “no problemâ€, “I am very honestâ€, “to be honest with youâ€, etc, etc. – Not that these are bad phrases all of the time, but if used often in a short period of time, could be a red flag.
Additional Tips : Don’t focus strictly on interest rate. And don’t shop based on the APR, because the APR has it’s own rules, and lenders can manipulate the APR. Just a fact. Mostly shop interest rate and total lender’s fees when just comparing “cost sheet sheetsâ€, “itemized fee worksheetsâ€, “good faith estimatesâ€. And never hesitate to ask a question. It’s not a cliche, there really are no dumb questions. A good loan officer will encourage you at the onset of your relationship to ask questions and be available as much as possible.
Saturday, July 31, 2010
Thursday, March 25, 2010
Back to the Track
At last its back to the track. I belong to a running club called North Jersey Masters. One of the oldest and best in the state. I joined just one year ago. It has definitely taken me to the next level in running. Now I have an entire community of runners who I have come to know. Some of who I have become friends with. We train at a high school track every tuesday evening from the end of March until sometime in November. We have two professional coaches. Tuesdays we do speed workouts. We always have a choice of workouts. The workout will depend on what you are training for: eg. a shorter race such as a 5k to 10k or a long rac such as a 1/2 marathon or full marathon. I never know exactly which workout to do since I run both. I am training for the NY Marathon again and will also run 3-5 half marathons this year as well as as many other shorter races as I can fit into the running season. I have already run one 1/2 marathon this year and about 5 other races. I love the track workouts.
At the track we are always trying to improve our speed. I am amazed at how well I have done; how far I have improved. I forget about my age. It doesnt matter. I do as well as I can every week and have improved immensely in a short period of time.
Its all about effort, belief and persistence.
At the track we are always trying to improve our speed. I am amazed at how well I have done; how far I have improved. I forget about my age. It doesnt matter. I do as well as I can every week and have improved immensely in a short period of time.
Its all about effort, belief and persistence.
Saturday, March 13, 2010
Running in the Rain
I dont know what happened to me last night. I had a race scheduled for the morning in Central Park. The NYRR 8000M race. A wierd distance right? Its an 8K. Now I have run 5Ks 10K, 4 milers, 5 milers, 1/2 marathons and full marathons-but never an 8K. I was so looking forward to it. And then when the weather hit and threatened menacingly to OH MY GOD...RAIN...... I wimped out. OUCH!!!!!! why oh why. I have run before in the rain. Last year i ran the Scotland Run...a 10 K in CP in the rain... I DIDNT MELT...and I ran the Liberty Half Marathon in the rain...and guess what..> I DIDNT MELT. Yes a little more challenging, but fun nontheless. Isnt what we runners live for the challenge? The challenge of running not against others...but against ourselves. Overcoming challenges and hardships. Its what running...and indeed life is all about. If you back down from one challenge...whose to say what others you will back down from. And so I am truly disappointed in myself. The lure of the extra sleep; of not taking that trek into NYC at 5:30 am in the rain; to find a parking spot, pick up my number at Road Runner on 89th street and 5th ave; get over to the start at 102nd St and run and then drive home in wet clothes; only to then have to go..yes to the Running Store to work a full day; that's what I gave in to...the lure of the blanket. Now as I reflect back...that was a big cop out by me. But a lesson learned.
Running is about challenges- about PERSONAL records; setting goals; doing our best to meet them; not being afraid of challenges or of defeat. Its about achievements and trying to do your best. Rain should not stop our quest to achieve.
Food for thought!!!!
Running is about challenges- about PERSONAL records; setting goals; doing our best to meet them; not being afraid of challenges or of defeat. Its about achievements and trying to do your best. Rain should not stop our quest to achieve.
Food for thought!!!!
Tuesday, March 9, 2010
SPRING INTO TRACK WORKOUTS
Wow....winter is almost over. Daylight savings time is just about here. Will be light longer. Running later instead of earlier. Lose the layers and the wool hat. Lose the tights...HELLO shorts. AND HELLO TRACK WORKOUTS.
One of my most favorite parts of running is to do the track workouts with North Jersey Masters. I started last year running with North Jersey Masters. I had never run with an organized group like this. Speed workouts every Tuesday night at the HS track with Coach Joel. Doing repeats; doing strides; doing warm ups and cool downs. Running at a pace faster then you are used to. My times last year improved dramatically at every distance. From the mile to the half marathon. And yes even the marathon. I owe so much to this group. I made great friends. I so look forward to these workouts. North Jersey Masters...go
One of my most favorite parts of running is to do the track workouts with North Jersey Masters. I started last year running with North Jersey Masters. I had never run with an organized group like this. Speed workouts every Tuesday night at the HS track with Coach Joel. Doing repeats; doing strides; doing warm ups and cool downs. Running at a pace faster then you are used to. My times last year improved dramatically at every distance. From the mile to the half marathon. And yes even the marathon. I owe so much to this group. I made great friends. I so look forward to these workouts. North Jersey Masters...go
Monday, March 1, 2010
HEAD FOR THE HILLS---speed work in disguise
Frank Shorter once said that hills are speed work in disguise. Dennis Barker, head coach ofTeam USA Minnesota, agrees, which is why he's an advocate of using different types of hill workouts throughout the training cycle. Barker says, "I really don't know any real good runners out there today that don't do some form of hill training."
Let's take a look at three types of hill workouts and why you would choose one over another, along with when you should hit which type of hill during a training cycle. Long or short, steady climb or a steep rise, there's an incline out there for everyone.
1) HILL SPRINTS
Short and steep is the name of the game here. The main mission of a short, steep sprint session is to improve overall power, increase efficiency and develop speed safely. Barker likes to use this workout with all his athletes as a means of maintaining speed during the fall base-building period.
"We don't want to get too far away from any speed," says Barker. "So once a week we do short hill sprints of about 100 meters, just to give our fast-twitch muscle fibers some stimulus."
This is accomplished with 12 to 24 repeats of an abbreviated all-out effort on the steepest hill you can find, about a 10 percent grade according to Barker. Only 15-20 seconds in duration, these short sprints can be used once or twice a week throughout the training cycle as a workout by themselves, or they can be combined with a longer threshold workout, such as a 10 to 15K tempo run followed by 10 100m uphill sprints.
"These work your core, your hip flexors, abductors, adductors, lower back, hamstrings -- all that," says Barker. "If you're just doing mileage, your fast-twitch muscle fibers don't get a workout."
While it's imperative that you hit the hills hard on the way up, be sure to take your time on the wayback down. Jog quite slowly or even walk down the hill so that you're recovered enough to sprint the next repeat.
"They're pretty short and the hill is steep enough that after four to five it starts to feel more like leg presses," Barker explains. "I'm not too concerned about recovery. We keep [the sprints] short, because anything over 100 meters and you start to lose form."
2) HILL REPEATS
Anaerobic in nature, repeats of 1 to 2 minutes in duration on a moderate grade not only constitute a solid workout during the early phases of training, but also strengthen all of your systems and prepare your body for more race-specific work later on in the training cycle. "With these we're getting into VO2 max work," Barker says. "It's a good transition between a base phase and a racing phase."
The intensity here is on the high side, at 3K to 5K effort. (And remember that word "effort"; your pace, of course, will be slower because of the hill.) Take a full recovery in the form of an easy jog back down the hill. If your heart rate is still humming at the start of your next repeat, keep jogging on the flat until you're feeling recovered.
Of course, you can always run longer and get stronger by hitting a hill for 2 to 4 minutes with a little less effort, say 10K to half marathon intensity. Jog back down the hill for recovery and repeat the process six to 10 times to achieve maximum benefit. Implemented after the introductory phase of the training cycle, this longer type of repeat workout will lead to an immediate spike in stamina and can be used in place of flat medium-range intervals such as 600-1200m repeats on
the track.
"Hill repeats start getting that system working a little bit more," says Barker. "And you get the added strength of doing the hill, so once you get on the track it doesn't feel so bad."
Given the nature of the workout, the recovery between reps will be lengthy, but necessary. Start with two repeats in the first week of using such a workout, and safely work your way up to 10 by adding one or two reps each week.
3) ROLLER COASTER RUNS
Too tired to finish strong at the end of your races? Then it might be worth your while to try taking on a series of undulating hills during some of your longer training runs.
Most appropriately used by marathoners early in the training cycle, a longer run that takes you up and down a series of steady hills strengthens your aerobic system and improves your ability to avoid falling apart at the end of a long race.
"We have a 2 1/2 mile route that involves a lot of climbing, and sometimes we'll do a straight run of up to 15 miles on it," Barker says. "Jason Lehmkuhle did that run quite a bit when he was prepping for the Olympic trials because the race was in Central Park and it was a rolling course.
He felt pretty good the entire race and was able to finish well [fifth, PR of 2:12], and I think a lot of that goes back to those long, hilly runs."
For the marathoners he coaches, Barker favors these longer, hilly runs over a session of hill repeats because of the constant terrain changes that more closely simulate race-day conditions.
"In addition to the uphills, there's also the downhills," explains Barker. "So you get the eccentric and concentric work on your legs. What a lot of people face in the late stages of a marathon is that their legs just give out, so when you do that kind of work in training it gives you a lot of confidence going into the race."
FORM CHECK
When hitting the hills, whether you're running repeats or attacking an incline during a race, a little focus on form goes a long way.
"The focus is on using a full-out sprint, running tall and getting your foot plant under your center of mass," coach Dennis Barker says.
When sprinting up short hills or running repeats, it's inevitable that fatigue will set in and your form will start to fade toward the end of a workout. According to Barker, this is the perfect opportunity to practice mimicking the mechanics you'll use at the end of a race.
"It should simulate the effort you're going to put out in the last 100 meters of a race because you're working all the muscles you would use for that in a similar way," he says.
In addition to specific hill workouts to improve speed, power and efficiency, Barker has his athletes do some basic bounding drills on an incline to fine-tune their form.
"The primary focus is your form, where you're trying to take quick powerful strides off your forefoot and really drive your knees and arms strongly," Barker explains. "It's the kind of thing where it develops speed and power but it doesn't have that anaerobic quality of hard running up the hill."
Let's take a look at three types of hill workouts and why you would choose one over another, along with when you should hit which type of hill during a training cycle. Long or short, steady climb or a steep rise, there's an incline out there for everyone.
1) HILL SPRINTS
Short and steep is the name of the game here. The main mission of a short, steep sprint session is to improve overall power, increase efficiency and develop speed safely. Barker likes to use this workout with all his athletes as a means of maintaining speed during the fall base-building period.
"We don't want to get too far away from any speed," says Barker. "So once a week we do short hill sprints of about 100 meters, just to give our fast-twitch muscle fibers some stimulus."
This is accomplished with 12 to 24 repeats of an abbreviated all-out effort on the steepest hill you can find, about a 10 percent grade according to Barker. Only 15-20 seconds in duration, these short sprints can be used once or twice a week throughout the training cycle as a workout by themselves, or they can be combined with a longer threshold workout, such as a 10 to 15K tempo run followed by 10 100m uphill sprints.
"These work your core, your hip flexors, abductors, adductors, lower back, hamstrings -- all that," says Barker. "If you're just doing mileage, your fast-twitch muscle fibers don't get a workout."
While it's imperative that you hit the hills hard on the way up, be sure to take your time on the wayback down. Jog quite slowly or even walk down the hill so that you're recovered enough to sprint the next repeat.
"They're pretty short and the hill is steep enough that after four to five it starts to feel more like leg presses," Barker explains. "I'm not too concerned about recovery. We keep [the sprints] short, because anything over 100 meters and you start to lose form."
2) HILL REPEATS
Anaerobic in nature, repeats of 1 to 2 minutes in duration on a moderate grade not only constitute a solid workout during the early phases of training, but also strengthen all of your systems and prepare your body for more race-specific work later on in the training cycle. "With these we're getting into VO2 max work," Barker says. "It's a good transition between a base phase and a racing phase."
The intensity here is on the high side, at 3K to 5K effort. (And remember that word "effort"; your pace, of course, will be slower because of the hill.) Take a full recovery in the form of an easy jog back down the hill. If your heart rate is still humming at the start of your next repeat, keep jogging on the flat until you're feeling recovered.
Of course, you can always run longer and get stronger by hitting a hill for 2 to 4 minutes with a little less effort, say 10K to half marathon intensity. Jog back down the hill for recovery and repeat the process six to 10 times to achieve maximum benefit. Implemented after the introductory phase of the training cycle, this longer type of repeat workout will lead to an immediate spike in stamina and can be used in place of flat medium-range intervals such as 600-1200m repeats on
the track.
"Hill repeats start getting that system working a little bit more," says Barker. "And you get the added strength of doing the hill, so once you get on the track it doesn't feel so bad."
Given the nature of the workout, the recovery between reps will be lengthy, but necessary. Start with two repeats in the first week of using such a workout, and safely work your way up to 10 by adding one or two reps each week.
3) ROLLER COASTER RUNS
Too tired to finish strong at the end of your races? Then it might be worth your while to try taking on a series of undulating hills during some of your longer training runs.
Most appropriately used by marathoners early in the training cycle, a longer run that takes you up and down a series of steady hills strengthens your aerobic system and improves your ability to avoid falling apart at the end of a long race.
"We have a 2 1/2 mile route that involves a lot of climbing, and sometimes we'll do a straight run of up to 15 miles on it," Barker says. "Jason Lehmkuhle did that run quite a bit when he was prepping for the Olympic trials because the race was in Central Park and it was a rolling course.
He felt pretty good the entire race and was able to finish well [fifth, PR of 2:12], and I think a lot of that goes back to those long, hilly runs."
For the marathoners he coaches, Barker favors these longer, hilly runs over a session of hill repeats because of the constant terrain changes that more closely simulate race-day conditions.
"In addition to the uphills, there's also the downhills," explains Barker. "So you get the eccentric and concentric work on your legs. What a lot of people face in the late stages of a marathon is that their legs just give out, so when you do that kind of work in training it gives you a lot of confidence going into the race."
FORM CHECK
When hitting the hills, whether you're running repeats or attacking an incline during a race, a little focus on form goes a long way.
"The focus is on using a full-out sprint, running tall and getting your foot plant under your center of mass," coach Dennis Barker says.
When sprinting up short hills or running repeats, it's inevitable that fatigue will set in and your form will start to fade toward the end of a workout. According to Barker, this is the perfect opportunity to practice mimicking the mechanics you'll use at the end of a race.
"It should simulate the effort you're going to put out in the last 100 meters of a race because you're working all the muscles you would use for that in a similar way," he says.
In addition to specific hill workouts to improve speed, power and efficiency, Barker has his athletes do some basic bounding drills on an incline to fine-tune their form.
"The primary focus is your form, where you're trying to take quick powerful strides off your forefoot and really drive your knees and arms strongly," Barker explains. "It's the kind of thing where it develops speed and power but it doesn't have that anaerobic quality of hard running up the hill."
Sunday, February 14, 2010
"Watch me Not"
This weeks running in the snow mostly...or around and about the snow has been really interesting and enjoyable. Forced by mother nature to slow down and look around. Not being able to drift off into my thoughts as I usually do while running. I found myself just watching out for ice....and making sure I didnt get side swiped by one of our friendly people on the road who seemingly aim at us. We take nature for granted until you are forced as I was to really observe. I did enjoy it. I havent run in the snow/ice/slush in awhile. Where my head is now is that I just want to run. The weather will not stop me. But carefully.
Also, I came across the picture I posted here. Its hilarious isnt it. We have become adicted to our watches. That pic is at the start of a race in Vancouver I believe. I havent been wearing my watch and I feel liberated. Anyone have any thoughts?
Tuesday, February 9, 2010
SNOW'S COMING
Here it is Tuesday night. Waiting for the blizzard to hit. School's already cancelled for tomorrow. Prediction-12-18 inches. North Jersey Master's Thursday running group already cancelled also. Weather!!! How it changes everything on a dime. So quickly. Changes plans; changes lives.Totally uncontrolable. We who think we have so much control over things are at the mercy of the weather.
If I want to run tomorrow I can't-because of the weather. Or maybe I can. But will I?
This for some reason makes me think of the people in Haiti and other parts of the world that have been ravaged by natural disastors. Tens of thousands of lives have been lost in Haiti. The entire country has been turned inside out and upside down. It will be years before it has recovered if it every really does. It's such a poor country to begin with. These people had nothing and now this. We all need to do what we can to help. Give to a charity for Haiti. Running means nothing. This is life. Rather many lives. Its amazing how people are still being pulled out of the rubble. A man was saved I heard, who had been buried for something like 22 days. I can't even think about the fact that I cant run tomorrow--how selfish. There are so many who need basic human necessities and here I am thinking of myself and running.
If I want to run tomorrow I can't-because of the weather. Or maybe I can. But will I?
This for some reason makes me think of the people in Haiti and other parts of the world that have been ravaged by natural disastors. Tens of thousands of lives have been lost in Haiti. The entire country has been turned inside out and upside down. It will be years before it has recovered if it every really does. It's such a poor country to begin with. These people had nothing and now this. We all need to do what we can to help. Give to a charity for Haiti. Running means nothing. This is life. Rather many lives. Its amazing how people are still being pulled out of the rubble. A man was saved I heard, who had been buried for something like 22 days. I can't even think about the fact that I cant run tomorrow--how selfish. There are so many who need basic human necessities and here I am thinking of myself and running.
Sunday, February 7, 2010
Running --The Mental Side
The Grid Iron Classic. 4 miles. After running the marathon 26.2 miles one would think that a mere 4 miles should be a piece of cake.... a walk in the park right?...WRONG. We runners have different goals for different distances. So that's number one. Number two...here it is in the middle of the winter. Training has been light to moderate since the NY Marathon. Winter is a time to recover and rest some of those body parts that have gotten beaten up over the long hard months of training from roughly end of March through the end of November. We dont want to lose alot but we are looking more to maintain our endurance and fitness level. Perhaps do more cross training and less miles. Easier things for the body to handle. Swimming; spinning; weight training. Ok Ok... I get all of that. Not that I do it all....I say I will but yet my cross training is not exactly in high gear. I do have a gym in my basement with all of the necessary equipment... including a nice high tech spin bike... but somehow I'd rather just run.... out the door...one foot in front of the other. And thats it. Ok
So that brings me to the Grid Iron Classic. A simple little 4 mile race in Central Park. Not even a full loop. Start at 68th Street on the East Drive and finish right by what used to be Tavern on the Greene.... 72nd Street on the West Side. Now last year I ran this race. It was my first race in Central Park- the first of 10 last year. This year I already did the Manhattan 1/2 Marathon a couple of weeks ago. So its my 2nd of the 9 I have to do for guaranteed entry into the 2011 NY Marathon. I already have my guaranteed entry into 2010.
So the gun sounds.... me and maybe 5,000 others. I am in coral #3. Meaning my bib number is in the 3000 range. Pretty impressed right? My best pace to date for any NYRR race was about 8.06. It is freaking cold. And windy. The first mile is basically dodging other runners. My strategy is to stay on the inside near the curb. Just maintain my pace and not zig zag in and out of runners. There are so many people who are just not serious runners here. I was hoping to break 33 minutes so I knew I had to be in the low 8 minute per mile pace range. First mile no problem.... just keep the pace. Feeling groovy. 2nd mile....crossing the transverse...run in the lane designated for Colts fans; (Colts lose this vote by 66% to 34% according to the runners); then through the 2 mile mark still feeling good. My running friend has left me in the dust; well not exactly dust; now we hit the long hill on the west side; the hill takes its toll on me; my pace somewhat diminishes; crowded on the inside by slow runner who I cant pass easily. I have to jump on the curb; I hit mile three now feeling tired; pace slows; left brain right brain talking to me; here's the mental part. Do you slow down or fight the pain to maintain your speed and pace; you know you can; you push yourself through the pain to do it or you lose. Its the mental side of running. I push through the pain and try to kick my way to the finish. I cross the finish line in 33:06. Not a PR but reasonably satisfied. Very satisfied with the effort. Happy I won the mental race. Feeling good.
So that brings me to the Grid Iron Classic. A simple little 4 mile race in Central Park. Not even a full loop. Start at 68th Street on the East Drive and finish right by what used to be Tavern on the Greene.... 72nd Street on the West Side. Now last year I ran this race. It was my first race in Central Park- the first of 10 last year. This year I already did the Manhattan 1/2 Marathon a couple of weeks ago. So its my 2nd of the 9 I have to do for guaranteed entry into the 2011 NY Marathon. I already have my guaranteed entry into 2010.
So the gun sounds.... me and maybe 5,000 others. I am in coral #3. Meaning my bib number is in the 3000 range. Pretty impressed right? My best pace to date for any NYRR race was about 8.06. It is freaking cold. And windy. The first mile is basically dodging other runners. My strategy is to stay on the inside near the curb. Just maintain my pace and not zig zag in and out of runners. There are so many people who are just not serious runners here. I was hoping to break 33 minutes so I knew I had to be in the low 8 minute per mile pace range. First mile no problem.... just keep the pace. Feeling groovy. 2nd mile....crossing the transverse...run in the lane designated for Colts fans; (Colts lose this vote by 66% to 34% according to the runners); then through the 2 mile mark still feeling good. My running friend has left me in the dust; well not exactly dust; now we hit the long hill on the west side; the hill takes its toll on me; my pace somewhat diminishes; crowded on the inside by slow runner who I cant pass easily. I have to jump on the curb; I hit mile three now feeling tired; pace slows; left brain right brain talking to me; here's the mental part. Do you slow down or fight the pain to maintain your speed and pace; you know you can; you push yourself through the pain to do it or you lose. Its the mental side of running. I push through the pain and try to kick my way to the finish. I cross the finish line in 33:06. Not a PR but reasonably satisfied. Very satisfied with the effort. Happy I won the mental race. Feeling good.
Tuesday, February 2, 2010
WE ARE RUNNERS: IGNORE THE PAIN?--NOT!!!!
In the summer of 2008, I was training for the Philadelphia Marathon. It was sometime around the middle of August. Philly was in Novemeber. I was doing a long run in the Rockies (Rockefeller State Park in Tarrytown NY). I was running with the Galloway Group that I trained with. Around mile 7 Rosy yelled out...how's everyone doing. I answered, fine, except for this pain in my right calf. I ignored the pain, thinking it was just a cramp that would go away. It didnt. We hit somewher about mile 9 or so; there's a huge hill. Many people barely crawl up this hill. Its right at a spot along the Hudson River, where the trail we run on turns back towards home. Near one of the outter boundaries of the park. I slowly trudged up the hill; at the top is an awesome view of the river. It was a gorgeous sunny, blue skied day. You would think you were in St Thomas on top of a cliff overlooking beautiful Megan's Bay. Then the trail heads down; a rather ominous, steep, uneven trail; where the once regal trail had been over the years turned into a mine field of small pot holes and broken pavers. I ran down the hill; as I did so, near the bottom of the hill, I felt the calf more or less pop; I blew it out; the muscle tore and I was toast. I could barely walk much less run. In our group, no one goes alone; as the group started ahead, it wasnt long before they realized I had a problem and a few doubled back to see what the story was. Realizing I couldnt run, Rosy, our group leader, stayed with me as I slowly trudged, dragging my right foot behind me, the 4 miles back to the parking lot. I was laid up for a few weeks. Painful cramped up, torn muscle. Dr. Daniels, my chiropractor was my saviour. I went to him 3 x per week and the muscle slowly healed. I recovered fully and was able to run the marathon. Since then I have learned that you need to strenthen your calf muscles; make sure that you have plenty of electrolytes in your stystem and stay hydrated; and dont ignore pain thinking it will go away. I also take salt tablets now when I go on long runs. AND I often wear a compression sleeve on my calf.
So here is a video of some exercisses to strenthen your calf muscles.
So here is a video of some exercisses to strenthen your calf muscles.
Sunday, January 31, 2010
WATCH THE BAREFOOT PROFESSOR
the journal Nature is publishing the results of research that compared the foot strike of runners in a variety of situations, including barefoot, in Vibram Five Fingers, and with conventional running shoes. Their conclusions are very favorable for those of that maintain that barefooting is the most natural way to run and that doing so reduces stresses on the knees and other body parts.
The primary Harvard professor involved with the research is Dr. Daniel Lieberman. Here is a GREAT video summarizing Dr. Leiberman’s studies.
The primary Harvard professor involved with the research is Dr. Daniel Lieberman. Here is a GREAT video summarizing Dr. Leiberman’s studies.
Thursday, January 28, 2010
Motivation- the WOW factor
WOW...its cold out. Really cold. I am looking at the little blinking temperature icon on my system tray...it reads 19 degrees. And that's without the wind chill. I just checked a website that gives me the forecast for Ramsey; at 7 am tomorrow morning its going to be 13 degrees with winds of about 15 mph and so the with the wind chill factor it will be -3. WOW again. I was planning a run for the morning. NOW what? Should I blow it off so to speak and sleep in my nice warm bed; under my nice quilt for an extra hour. Here's where you are expecting me to say.. .NO NO. Its out the door quickly; the hardest part of running; getting the sneakers laced up and getting out the door. But something inside of me tonite is telling me -3 is not good to run in. There's a difference between being motivated and being dumb. I will let you know which way I go tomorrow.
On another note; did you know that on optimum there are free workout videos. YES. I discovered them tonite. Go to Channel Guide-On Demand-Free on demand -Sport-sportskool- and then Fitness- and there are lots of vidoes---very cool and I intend to start using them. I have all the equipment in the house and that's the plan. I need to strenthen the core and other muscle groups before the Spring season; which btw is right around the corner.
That's it for now.
On another note; did you know that on optimum there are free workout videos. YES. I discovered them tonite. Go to Channel Guide-On Demand-Free on demand -Sport-sportskool- and then Fitness- and there are lots of vidoes---very cool and I intend to start using them. I have all the equipment in the house and that's the plan. I need to strenthen the core and other muscle groups before the Spring season; which btw is right around the corner.
That's it for now.
Sunday, January 24, 2010
Manhattan Half Today
Only runners can understand why we run. There is so much training. So much time to commit. Hard work. Major commitment. Running early in the morning or late at night. In the darkness perhaps. In the bitter cold. Pushing ourselves further and further to be the best we can be. Establishing goals; trying to attain them. We dont always succeed. But its all a personal quest. No two runners have the same goals. We compete often against only ourselves. No one else. I have seen people I have met thorugh running actually run times that I consider incredible. And some of these people are not what you would call young. Plus 50 and many plus 60 years of age.
I have learned that age certainly can affect running. As we age, we slow down. Our bodies change. we need more rest. Lots of factors. But the interesting thing is that in running,we can still compete. We compete in an age group. And we compete against ourselves.
I have also learned that every run cannot be a personal record. Last year I ran two 1/2 marathons. One in Brooklyn where I ran the 1/2, which actually was my first half marathon, in 2:12:44; in September I ran the Liberty Waterfron Half, in Jersey City. I ran that half in 1:57:59; and today I ran the Manhattan Half. This is part of the continental Airlines series of half marathons. There is one 1/2 marathon in each borough. If at all possible I want to try to all of them. This was the first. I ran it in 2:00:25.
So my time wasnt better, it was worse then the last 1/2 marathon.Oh Well. Its early in the year. Track workouts havent begun. My training during the winter is not as intense. Lots of reason/excuses. But let's face it; I just didnt have it today to improve my PR. I was happy with the time. My pace was slightly over 9 minutes. what I am trying to say is that running punishes you when you dont pay enough attention to it; or if you dont feed it properly; or give it rest. Or cross train; etc etc etc.
So bottom line- I am happy with my time and with the run. Its always an accomplishment time to run and to compete and run in and finish a race.
WE cant set PRs everytime we run.
I have learned that age certainly can affect running. As we age, we slow down. Our bodies change. we need more rest. Lots of factors. But the interesting thing is that in running,we can still compete. We compete in an age group. And we compete against ourselves.
I have also learned that every run cannot be a personal record. Last year I ran two 1/2 marathons. One in Brooklyn where I ran the 1/2, which actually was my first half marathon, in 2:12:44; in September I ran the Liberty Waterfron Half, in Jersey City. I ran that half in 1:57:59; and today I ran the Manhattan Half. This is part of the continental Airlines series of half marathons. There is one 1/2 marathon in each borough. If at all possible I want to try to all of them. This was the first. I ran it in 2:00:25.
So my time wasnt better, it was worse then the last 1/2 marathon.Oh Well. Its early in the year. Track workouts havent begun. My training during the winter is not as intense. Lots of reason/excuses. But let's face it; I just didnt have it today to improve my PR. I was happy with the time. My pace was slightly over 9 minutes. what I am trying to say is that running punishes you when you dont pay enough attention to it; or if you dont feed it properly; or give it rest. Or cross train; etc etc etc.
So bottom line- I am happy with my time and with the run. Its always an accomplishment time to run and to compete and run in and finish a race.
WE cant set PRs everytime we run.
Thursday, January 21, 2010
Inspirational Video
I came upon this video today and just wanted to post it to my blog. I ran the NYC Marathon this past year. It was the 40th running of the NYC Marathon, but my first. No matter how many people told me that the experience was awesome, I wasnt prepared for just how inspirational it actually is. Of course just the running of the marathon itself; but doing it for a charity as I did, Team for Kids, and the experience of running through all 5 boros; over the bridges and the support from millions of people lining the route; it was an emotional experience indeed.
Enjoy this video.
Enjoy this video.
Tuesday, January 19, 2010
Running Barefoot??????
Could shoes—and shoe companies—be part of a $25 billion snake oil industry, covering hundreds of thousands of perfectly able bare feet? Or is barefoot running dangerous for marathoners and weekend joggers alike? That’s the debate now brewing in the running community. The answer depends in part on a classic chicken and egg question: Do we run the way we do because of running shoes, or do running shoes support the way we now run?
This is a seemingly crazy idea isnt it. That running shoes could actually be injuring us?
In his book, Born to Run, author, Chris McDougall follows the Tahumara, a Mexican tribe of ultrarunners who race from 50 to 200 miles straight without shoes, yet remain healthy and injury-free. Science doesn’t support the shoe industry’s claim that "humans are born broken," McDougall tells us that running shoes exist to fix our stride. Humans have been barefoot for nearly 2 million years, but have had running shoes for only a little more than 40—when Nike-founder Bill Bowerman cobbled together the modern-day running shoe with glues, plastic and a waffle iron in his basement. Shoes cause runners to lose musculature in their feet, McDougall argues, and takes away the natural cushion in their stride"
This is a fascinating book, given to me by my good friend Chris. Thanks Chris. Every runner should read this book.
This is a seemingly crazy idea isnt it. That running shoes could actually be injuring us?
In his book, Born to Run, author, Chris McDougall follows the Tahumara, a Mexican tribe of ultrarunners who race from 50 to 200 miles straight without shoes, yet remain healthy and injury-free. Science doesn’t support the shoe industry’s claim that "humans are born broken," McDougall tells us that running shoes exist to fix our stride. Humans have been barefoot for nearly 2 million years, but have had running shoes for only a little more than 40—when Nike-founder Bill Bowerman cobbled together the modern-day running shoe with glues, plastic and a waffle iron in his basement. Shoes cause runners to lose musculature in their feet, McDougall argues, and takes away the natural cushion in their stride"
This is a fascinating book, given to me by my good friend Chris. Thanks Chris. Every runner should read this book.
Tuesday Morning Run
Anticipating the Manhattan Half Marathon this Sunday. Will be my first real challenge since the NY Marathon. I havent really trained specifically for this race so I am a bit apprehensive about it. Its Winter. I have never trained for a long run in the winter. I've been doing my weekly running; however the longest run so far this winter has only been 10 miles. So I wont push myself to do a PR this Sunday. Treat it as a Sunday Long Run. Easy pace; stay loose; have fun. Make sure I am well hydrated and properly nourished. Be smart.
I ran this morning. 6:30 AM. About 4.2 miles. Nice and easy. I love those early AM runs. Nice weather. In the mid to upper 30s. A nice 40 minute run. I will continue a couple more easy runs this week leading up to the 1/2 marathon. I will do the 9 races for New York Road Runner again this year; to qualify again in 2011 for the NY Marathon. I am already qualified for 2010 because I did the 9 races last year. I am psyched up to do the NY Marathon again this year.
I ran today in my new NB 1064 running shoes. Very very nice. Smooth; and well cushioned.
I ran this morning. 6:30 AM. About 4.2 miles. Nice and easy. I love those early AM runs. Nice weather. In the mid to upper 30s. A nice 40 minute run. I will continue a couple more easy runs this week leading up to the 1/2 marathon. I will do the 9 races for New York Road Runner again this year; to qualify again in 2011 for the NY Marathon. I am already qualified for 2010 because I did the 9 races last year. I am psyched up to do the NY Marathon again this year.
I ran today in my new NB 1064 running shoes. Very very nice. Smooth; and well cushioned.
Monday, January 18, 2010
No Run Today
Today was an off day. Weather was great for a run; but I didnt run. Its Monday; I have always scheduled Monday as a day off from running or any real workout. Liz had off for MLK day and I slept in. Did a few hours of mortgage work and went to Road Runner. I work at Road Runner as couple of part time days per week. The mortgage business is pretty bad now.
Working at the Running Store is really kind of cathartic to me. There I am surrounded by people who are passionate about running like me. Its work but somehow often doesnt seem it. I love helping people and talking about running. Yes there is drudgery but for the most part it is enjoyable and the co-workers are pretty cool people. Mostly much more experienced runner than I. I learn alot and I feel I help alot of people who come into the store. To most of them I am the expert who they seek advice from. That's really cool.
Working at the Running Store is really kind of cathartic to me. There I am surrounded by people who are passionate about running like me. Its work but somehow often doesnt seem it. I love helping people and talking about running. Yes there is drudgery but for the most part it is enjoyable and the co-workers are pretty cool people. Mostly much more experienced runner than I. I learn alot and I feel I help alot of people who come into the store. To most of them I am the expert who they seek advice from. That's really cool.
Sunday, January 17, 2010
A Nice Sunday Run
I always look forward to Sundays. Today was no exception. I do my "long run" on Sunday. Next Sunday is the Manhattan Half. So today is not what I would call a long run. A taper day. I usually run on Sundays with my good friend Chris. We met through running. Both part of the Mahwah Fleet Feet Galloway Marathon Training program. We both started it two years ago. Chris and I ran the Philly Marathon together in 2008. We've become really great friends. We socialize together...with the wives. Lots of fun. Go out for dinner; movies. Spent New Year's eve together. We both have daughters who are 2nd year college students.
All because of running. I love running.
So today Chris and I met at Mahwah HS and ran about 5.5 miles. Was really raw out; and the temp was about 30 degrees. The course we ran has a fair amount of hills which is good, since I know the 1/2 marathon next week will be hilly....its in Central Park. I know the park so well now. I ran 10 races in the Park last year. Nice easy run.
Spent the rest of the day in NY with Liz; went to Bloomies....she's looking for a dress for Jordan's Bar Mitzvah.....booooooring. But I guess successful. She bought TWO dresses. Really nasty in NY. But at last we're home. Chiling in front of the TV and watching the Jets.
All because of running. I love running.
So today Chris and I met at Mahwah HS and ran about 5.5 miles. Was really raw out; and the temp was about 30 degrees. The course we ran has a fair amount of hills which is good, since I know the 1/2 marathon next week will be hilly....its in Central Park. I know the park so well now. I ran 10 races in the Park last year. Nice easy run.
Spent the rest of the day in NY with Liz; went to Bloomies....she's looking for a dress for Jordan's Bar Mitzvah.....booooooring. But I guess successful. She bought TWO dresses. Really nasty in NY. But at last we're home. Chiling in front of the TV and watching the Jets.
Friday, January 15, 2010
Chilly early morning run
I dont know what it is about running early in the morning. The wife thinks I am crazy to get up to run. She's up anyway getting ready for school. She's a teacher. But I am still in bed at 6 am. I pop up; and I have learned if you dont do this quickly you will fail to do it at all. So I just throw on my running clothes and out the door. That's always the hardest part. Getting out the door. Once I do that its a piece of cake.
Well I had checked the news and according to NBC the temp was 37. Of course that's in NYC whereas here in lovely Ramsey, its always about 7 -10 degrees colder. Yes indeed it was. So the start of the run was chilly. But having learned to dress right I was fine....except for my face. OH did I mention I am growing a beard for the winter. This is out of necessity...not because I think it looks good. I've already been told it looks bad....oh well!!! Not trying to be George Clooney.
The run was great. My Garmin GPS is broken so for the last few weeks I have felt naked. Its actually kind of nice not having to depend on it and not being able to start a run until those damn satelites are located. Am I doing the right pace? How far have I gone. The hell with it; I just run. I know about how far and can tell the approximate pace by how it feels.
Well it was a great run. More later.
Well I had checked the news and according to NBC the temp was 37. Of course that's in NYC whereas here in lovely Ramsey, its always about 7 -10 degrees colder. Yes indeed it was. So the start of the run was chilly. But having learned to dress right I was fine....except for my face. OH did I mention I am growing a beard for the winter. This is out of necessity...not because I think it looks good. I've already been told it looks bad....oh well!!! Not trying to be George Clooney.
The run was great. My Garmin GPS is broken so for the last few weeks I have felt naked. Its actually kind of nice not having to depend on it and not being able to start a run until those damn satelites are located. Am I doing the right pace? How far have I gone. The hell with it; I just run. I know about how far and can tell the approximate pace by how it feels.
Well it was a great run. More later.
Thursday, January 14, 2010
HELLO WORLD
How do you start to blog? I have no clue. Let's just start with a little bit about me.
I am married now for 20 years. I have a great wife, a daughter who is a 2nd year architecture major in Miami University--Ohio not Florida. I have two other married daughters from my first marriage and 6 grandchildren. I live in a fantastic town in North Jersey with a great house that I love.
I am well...lets just say quite mature.....I have been around. OK OK I am over the hill? No not that. I am like fine vintage wine....? Probably not.... but maybe just as old. Well...does it matter? This blog will be mostly about running. That's my passion. Perhaps I will throw some odds and ends in once in awhile. Well here goes.
My story about running is pretty simple. I will keep it short. I was in my early fifties... never having run except when I had no choice- like doing the mile in high school gym in 12 minutes or more. But something brought me to running.. What was it?
It was my health. I wont bore you with the details but that's what made me start running. And in my first year of running I went from never having run to somehow being convinced I could actually do a marathon. I trained for almost 9 months and never made it to that first marathon. I injured myself....improper training.
I then laid off of running for about 3 years and came back when again my doctor told me to do something to lose weight. So I listened; started running again; lost 30 pounds and got obsessed with running. That's how I started. Since then I have really caught the fever. The religion as I like to call it. My religion is Running. I ran Philly Marathon in 2008 using the Galloway run walk method. My time: 5:24 yikes. I was thrilled that I finished.
I found North Jersey Masters this past year. A running club in, duh, North Jersey. What a difference. My training changed to include track workouts and lots and lots of races. I ran over 20 races this past year including two half marathons and the NYC Marathon. My time: 4:43 and I really wasnt satisfied.
I am married now for 20 years. I have a great wife, a daughter who is a 2nd year architecture major in Miami University--Ohio not Florida. I have two other married daughters from my first marriage and 6 grandchildren. I live in a fantastic town in North Jersey with a great house that I love.
I am well...lets just say quite mature.....I have been around. OK OK I am over the hill? No not that. I am like fine vintage wine....? Probably not.... but maybe just as old. Well...does it matter? This blog will be mostly about running. That's my passion. Perhaps I will throw some odds and ends in once in awhile. Well here goes.
My story about running is pretty simple. I will keep it short. I was in my early fifties... never having run except when I had no choice- like doing the mile in high school gym in 12 minutes or more. But something brought me to running.. What was it?
It was my health. I wont bore you with the details but that's what made me start running. And in my first year of running I went from never having run to somehow being convinced I could actually do a marathon. I trained for almost 9 months and never made it to that first marathon. I injured myself....improper training.
I then laid off of running for about 3 years and came back when again my doctor told me to do something to lose weight. So I listened; started running again; lost 30 pounds and got obsessed with running. That's how I started. Since then I have really caught the fever. The religion as I like to call it. My religion is Running. I ran Philly Marathon in 2008 using the Galloway run walk method. My time: 5:24 yikes. I was thrilled that I finished.
I found North Jersey Masters this past year. A running club in, duh, North Jersey. What a difference. My training changed to include track workouts and lots and lots of races. I ran over 20 races this past year including two half marathons and the NYC Marathon. My time: 4:43 and I really wasnt satisfied.
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