New York City Numero Cinco: The Trials, the Endurance, and the Test

Intro: At Last I Write. 

The weekend after a quick weekend trip to Cali, some time to finally reflect. It has been so hard to sit down and write something and be positive, as this year I faced so much negative energy that I fought to overcome. Overwhelmingly so, unlike anything I ever experienced in the running community. A community filled with so much positive energy, so many amazing people pursuing the best out of themselves. Inspiring me to be my best. Then came 2019, and as I continued my upward trajectory, my pursuit for excelsior, blind-sided by negativity from some of the least expected places. There were attempts to extract out of me unrealistic demands for my time and pressure to conform to unrealistic agendas. As if my life was some project following a project management schedule like the ones I learned about in business school. I would rather continue to ride and latch on to all that is good with running. Negativity was bound to expose itself. It goes to show that the old adage is true: What goes up must come down. And right now I am down, injured with a hip injury that doesn’t even allow me to run to catch the train, let alone run 26.2 miles. 

In the immediate term I blame myself. Most people who know me well know that I beat myself up

2019 UAE 10K captured by CPTC-NB teammate Johnny Zhang

when things go south and that I do a re evaluation of where I went wrong. What could I have done differently to change this outcome? It’s only normal for us to review and reflect to look at our mistakes, in the hopes of not repeating them in the future. This is the correct way to MOVE ON! It's not dwelling on the past; rather, careful reflection to microscopic detail (engineer’s brain at work). So that when we see those red flags in the future, we just don’t ignore them with the hopes that things will change or work itself out. For example, if I get that pain in my right hip, that doesn’t seem to go away after being prescribed a questionable workout schedule, I need to address this red flag right away.

That being said, I reflect on training and running my 2019 target race: my 5^thTCS New York City Marathon.  I have always said this, and this year these words are even more meaningful, “With every marathon training cycle, the bullshit that wasn’t meant for you goes away.” Then you are forced to move forward with the limited resources you have, because the goal is to keep moving forward and keep growing. This training cycle was totally a metaphor of this idea. 

You are riding a high, you think you are on top of the world after surviving the Boston Marathon, running a strong Berlin despite some noticeable injury red flags, and hobbling your way through Tokyo, Japan with the support of your true and authentic friends. Good things are happening with a promising future ahead, but then you are unexpectedly blind-sided. Recovery after Tokyo was noticeably slower. Is this the effects of aging? Is my brain and energy preoccupied with doing well in my new job? Where is my mental health really at? It was a battle to merely go for a regular training run. All signs pointed to much needed break from running. Yet, I still had the resolve to get up and train as needed to run this year’s marathon the best I can. A marathon that I previously deferred and was determined to complete and run well. At times I didn’t even want to wake up as self-doubt was as stronger as ever. Words seared into my consciousness by negative people who were always there to share criticism, skeptism, and consistent complaining. But I fought those voices, tuned myself back into living in the moment. Bring back the pre-Boston qualifying David. The one that took 6 years of running, all condensed in 8 months.

 

Some thoughts I posted during my birthday weekend as I run along the piers in my hometown of Brooklyn during my Tokyo recovery

Ceasing the Moment with Every Race.

I signed up for more races to fight this negativity. Being around motivated runners was the self-prescribed medicine I needed to begin to lift the anchor that was weighing me down. It was one thing to remove the anchor, but that anchor leaves residual damage inhibiting me to self-energize, and it takes time to retrain and re-exercise your body to the energy it once had. . Running by myself in the suburbs of Long Island, though still enjoyable, was kept at a minimum. I needed the energy of other runners around me. I meditate, I listen to my body, I make note of even the slightest pain. I recognize the thoughts that cross my mind that my subconscious is releasing, to free myself of any mental health issues in the future. 

The United Arab Emirates 10K in Central Park: it was my first real race back (I count my United Airlines NYC Half as a recovery celebration run after Tokyo). It was a tough race that saw me dealing with the rolling hills of Central park for one loop.  But it was great to see all of my friends and recommit myself to this NYC run community. It also made me realize that I was not in the shape I wanted to be for the Brooklyn Half, so I logged in my 3rd DNS for that half as a smart way to let myself get some extra recovery.

Trail racing with my ACS peops in Milburn, NJ - May '19

After running some trails for my shorter long runs in May, even signing up for a 10 mile trail race with my ACS (American Cancer Society) in Milburn, New Jersey, I reverted my attention towards summer speed work. Dialing back the mileage and reminiscing on what gained me success in the past. The methods that got me a Boston Qualifier in the first place: speed work in the off-season to build strength. But I was a different runner. Little did I know that this year, the injury that first popped up during my Berlin training last year, was still hiding underneath. 

I took on three NYRR Speed Series races and the Queens 10K. I was running heavy for all these races, struggling to get below 175 pounds, which is about 10 pounds over my ideal Boston Qualifying weight. These races certainly helped get some confidence back in my running over all. I’ve always felt like having the option to be able to switch into faster gears during a marathon can be very beneficial. I don’t know what training philosophy that prescribes to, but for me, I've always felt comfortable knowing that if I needed to be able to have a strong and fast finish in a long run race, I could do that with the right speed training. 

All of these shorter races were already yielding better results than the shorter races I ran while I was still training to complete my 2^ndhalf of the World Majors: Boston, Berlin, and Tokyo. I was running as if it was almost the David of old, pre 2016: 41 minute 10ks and 5:30 miles. I even tried my hand at some relay racing, running my best 800, sub-2:30 minute, ever. I was a stronger, yet still heavier runner. How would this play out in the Fall marathon training cycle. I didn’t care at the time! I was living in the moment and was feeling great!

Posing for a pic at Ichan Stadium after our NYRR Speed Series relay - July '19

Fall Marathon Training: A Little Bit of Old, a Little Bit of New

I kicked off my Fall Marathon training with a 12 mile pilgrimage long run, along the Charles River after work one Monday night while on travel for work. It was so necessary for me to get this cleansing run to kick off my training. It was beautiful because as all the shit seared into my subconscious was leaving, sweating it all away to where it needed to be in Boston, not to follow me back to New York City. I tested my fitness the following week at the Manhattan 7 mile: same rolling hills of the UAE 10k but just a little bit longer distance. The results on paper were similar, but the effort was clearly much better on the hot and steamy day. Two weeks later, I took bronze in my age group for my very first cross country race since middle school, at the legendary Van Cortlandt Park. At that point, my body was totally cleansed and I was clearly looking towards the future. Confidence had been back and I could only be excited for my running ahead. My goals for NYC were still modest, as I knew I wasn’t running the best I have ever run, but with each race, I would pay particular focus on my body, my thoughts, and how I felt to carry me to that next race. 

I wrote my own training plan. I thought carefully about my previous 16 marathons and their training: what worked, what didn’t. I thought about the different courses I’ve run throughout this amateur running career, and where my head was at the time. And I thought about my previous four NYC marathons and how I trained for them. What made them special and what I learned from them. I was confident that with all my new knowledge, as well as understanding what worked for me in the past, I could run a strong race.

The Hip Pains Return

Why stop racing now! I was on a roll. Feeling confident and strong. Incorporating races into my training and deviating from what I originally wrote. Not looking for the personal best with each race, but for that confidence, that energy of friends who are there week in and week out. Selfies, tips, positive energy – all part of the vibrant NYC runner community that I love so much.

On my 3rd loop of Central Park captured
 by @run_maza_run  at the NYRR 18 miler

 I took on the NYRR 18 miler – 3 tough loops of Central Park. An 18 mile PR for more confidence boosting. I could have run faster but after the 1^st loop and second run of Harlem Hill in the counter clockwise direction, the hip pain began.  At that point it felt like just a reactivation of what I've struggled with since Berlin training last year. It was an indication of me not warming up as much as I should have, so I thought. The run always seems to work itself out. 

The next week I went back to New Jersey for another trail 10 miler with some ACS coaching friends. Soft and slow, I wanted to work on strengthening while still running long. Soft surfaces help in improving balance and makes for more efficient running on the roads. Plus the races seem to have way more post race perks than regular road races. It was a great recovery run from my hard fought 18 miler the week before and a segue for the Bronx 10 miler. I gained late entry, a race I did not plan to run the Bronx but I saw the opportunity to qualify for the United Airlines NYC Half in March 2020. Was this the smartest move? Probably not. Espeically since I still had my tune-up, bucket list race in Boston in the following two weeks that I had planned to marathon pace. But since I didn't run Brooklyn, I needed that race to get me into the NYC Half. 

CPTC-NB Post race fun at the Bronx 10 mile

All this racing, even if some were slower than others, were adding to my already damaged hip. I had a few 70 miles+ weeks in the months of September and first week of October. But I still enjoyed some great running at the Bronx 10 mile, running a strong 6:40 pace (another time in my career where I run faster than my 10k pace; still can’t figure that one out). It was my second fastest Bronx 10 mile of the 4 times I’ve run it and probably the fastest I’ve run a race over 10K in my 40s. There was absolutely no hip pains that day as I had gone through an extensive warm up prior, chatting with friends and team mates as we ran up and down Grand Concourse prior to the race start. 

I should have done the same type of warm up for the BAA Half two weeks later in Boston. However, circumstances did not afford me this luxury, as I was having issues with the hotel I prepaid for . I was forced to stay out in Natick and pay a $40 Uber trip, just making it to the start. Despite the unexpected negativity (yes Boston Massachussetts, you always seem to unexpectedly bring in some negative energy into my life dating back to my business school days, but I always come out stronger) I started and ran a strong race. Mile 4 saw hip pains when I ran the first hill. By the second half after a couple of stops for dynamic stretching and my legs being fully warm, I ran at marathon goal pace for a strong finishes. I also got to share a post race meal with some Boston Marathoners Ive befriended since our 2018 Boston Marathon, through social media. It was relief, closure, positive energy, and a

Post race with Boston Marathon friends after the BAA Half

great day for running the B.A.A. Half. Just the year prior I spectated this race and went through some unexpected drama that I now realize was a tipping point. A time when I was still recovering from the injury I experienced in Berlin. Rather than change course in my running and figure out if the injury was serious, I then chose to keep trying to build towards completing my World Majors, hoping the problem will work itself out. With anything in life, these red flags are a sign we should never ignore. If your gut tells you something, it doesn’t necessarily mean stop and change course, rather take the limited resources you do have to fulfill your immediate goals. If it is serious, that red flag will turn into an alert that will force you to unexpectedly change course, usually for the best.

The Final Exam: The 2019 TCS NYC Marathon

With two weeks before I was to run my 5^thTCS NYC Marathon, exam time was upon me. I had to really cut back on the running during my taper because of my hip. The following week after my B.A.A. Half, my 16 mile Long Island suburb run was cut short by just one mile. For the first time, the hip pain did not go away after running a few warm up miles. It came at mile 4, again at mile 6, and then again at mile 14 and 15. I ended up having to call an Uber home that day and the worry bug started to hit. 

 

Coach David and the ACS runners just off the bus, ready to run the five boroughs.

I did too much racing this cycle, I ran practically every day even running slower pace for recovery days rather than do absolutely nothing. I had so many miles that even though every part of my body felt strong, those weak spots were weighing me down. I had that bad hip that migrated from the piroformis area to the hip flexor area. I had that left hamstring that had scar tissue dating back five years. What could have led to this? All the compensating to my right side avoiding my previous hamstring issues, finally gave way. (Again, microscopic analysis because you learn from the past to move forward in the future). It showed up at mile 7 at the NYC marathon. 

Before I get into the NYC marathon though, let me just say, I was REALLY worried. Two weeks of taper that included anxiety and of course, some anger. I was so focused on just making sure I had the motivation to run, giving all this energy in coaching (of course this isn’t a regret at all and I will get into some of that in the paragraphs and phots to follow), and spending all this time on my professional and private life, that the training plan I set up for myself had fallen by the way side. I injected these races last minute to go against my own plan. I would do impromptu runs with some of the athletes I worked with while coaching at ACS. I did not train a proper marathon training cycle and I take full responsibility for that as well as my hip injury. But it is foolish to think that previous marathons and previous training cycles do not have an effect on where you are today. 

Can a runner with no experience, train with the best coach in the world and be an Olympic qualifier on their first try? No!! 

Happy runner despite the pain. 2019 TCS NYC Marathon

So I analyze, I speak my truth. And of course, there will be those that do not want to hear this truth and will attempt to silence me. This cycle was a return to what got me into Boston in the first place: self-motivation, self-recovery, self-analyzing and self-correction. For my training to run Boston, Berlin, and Tokyo, I relied on others to keep me in line. Though it was a great learning experience, I now know that this is not what allows me to achieve my full potential; because you know yourself better than anyone. I would be better off just reading a book on marathon training and applying some of those principals rather than be totally dependent on someone who at the end of the day is only enriching themselves. 

Getting the Most Out of this Running Lifestyle

Speaking of reading books on marathons: two of the athletes I worked with at ACS came to me and told me about reading Hanson’s Marathon method. They found success using this method with one qualifying for Boston after only her third try, and the other debuting at a sub 4 marathon.(Shout out to Synda and Rachael for their inspirational performances)  Besides these two, most of the athletes I helped coach were first time marathoners. It was amazing to see the transformation these athletes underwent from their first training run, until finishing their marathon. It allowed me to experience this running lifestyle in a whole new way that brought me new joy I have yet to experience. The joy in helping others succeed. A phenomenal feeling!!

I used these early morning Saturday sessions with ACS as an easy run to set me up for my long runs the next day. However, some of these runs turned into some mid long runs at a decent effort and pace, 9:00 to 10:00 minutes per mile. This would certainly have an effect on my long runs and my hip. It didn’t matter. I was having fun, I was enjoying the moment, and I was feeling good about contributing to this great cause. I was getting the most out of my running and all the therapeutic benefits that doesn’t always mean running your fastest times. 

Representing the American Cancer Society - ACS:

Now we fast forward back to mile 7 of the marathon where the hip pains returned. Two nights before, Ria the Muscle Whisperer flew in to NYC and did all she can to remove any inflammation in the affected area. I had anxiety the last two weeks from no running and was worried that this injury would cause my first DNF. Ria’s hand provided some temporary relief and healing but it was clear at mile 7 when I came to an abrupt stop on 4^thAvenue in Brooklyn (while looking for my friend who held a sign up for me.. only the 2^ndtime in my 17 marathons), that this injury was more serious.  

I had to finish. I was representing ACS. On another day I would have accepted a DNF to save my body from any more damage, But most people that know me well, know David is stubborn, He starts something, he is unrelenting in finishing it. I had raised over $1500 to benefit the American Cancer Society. This one was for my donors. This one was also for the athletes I had worked with, to inspire them to fight through and finish who had never experienced a marathon finish. This one was for all the negative crap I went through this year that I finally released myself from, that I had analyzed and made myself aware for the next time I see those red flags. 

So I focused. I forced myself to ignore the pain on my right with every foot strike, realizing that I began compensating by applying more weight on my left side. The same left side that had the weak hamstring from previous years injuries. It went well for me getting through the halfway point in shear pain in 1 hour 35 minutes, still a BQ pace. By the time I exited the Queensboro Bridge, mile 16 and some change, my left hamstring experienced a different kind of cramp. It was the kind of cramp that, though still painful, made me aware that all the scar tissue from previous cramps were still there. But this one was a slower burn instead of that bullet wound shot I have experienced in the past. I came to a complete stop as I noticed my teammate, Ron Romano, whisk by me. I let out a scream so loud on the sidewalk before turning the corner to view the thunderous crowds. The burn was painful, and now I had to deal with a tender left hamstring and a painful right hip, while the determination to finish was still strong within me.

Pre-race dinner at NYU Kimmel Center with ACS volunteers, coaches and athletes.

I was lucky that the First Avenue stretch is one that allows runners to run efficiently in a straightforward path. It was all strength and stamina with no kick as I proceeded to the Willis Avenue Bridge. Even on this bridge, though my pace slowed dramatically from 7:30 to over 9, I resolved to keep running, with no walking stops. I was especially motivated when I saw Kathy Repperger, Boston Marathon friend from Florida, who passed me with such grace and strength. Her pace was ever so consistent on the incline and decline of this bridge, running a strong race on a tough course. She gave me a sweet hello that provided that energized boost to stay strong when I started to fade, and stay focused on running.  

Only the 2nd sign made for me in my 17 marathons
by Julie along 4th Avenue in Brooklyn

I ignored the pain, but in the Bronx I was stubbornly headed for disaster.  It wasn’t until I saw some of my fellow ACS coaches past mile 20, with receiving Jennifer’s pre-planned Poland Spring water bottle, that I came to my senses. I inhaled that water within minutes as it was a sign of dehydration. I was going to finish, and it wouldn’t be my best race. Immediately after taking that last sip, my Six Star brother from Australia, Stephen Orr, realized I was in bad shape. In his thick accent he says, “Live to fight another race champ, today isn’t the day!” And he was right. So while Jen’s water allowed some blood to flow back to my brain, with Stephen’s words of wisdom I slowed down. I allowed myself to recover a little bit the last 10k, running at over 10 minutes per mile. I enjoyed some of the familiar faces, giving a sweaty hug to Audrey just before the Wall of Orange. I caught two great shots from the best photographers in NYC in my book, both Andy Kiss and John Le Tran. It was a phenomenal day and I ran the last hour just smiling. Following Eliud Kipchoge’s advice that you smile to trick your brain to ignore whatever pain you are feeling during a marathon. As I said in my social media post at the time, this wasn’t my initial strategy, but as I was smiling, it had actually worked. I enjoyed this run probably more so than previous marathons.

The Takeaway from Marathon Number 17

I had a chance to experiment with all that I have learned this training cycle. I incorporated some new knowledge while re embracing some of the old training routines where I found previous success. I freed myself from all sources of negative energy, people who were consistently providing negative energy through their complaints, demands, pressure, and ultimatums. I helped coach a group of runners that allowed me to absorb some of their youthful, positive energy, getting me through this training cycle with joy, and freeing myself of those negative demons mentioned. I raised money for cancer research, because I started running as a charity runner, and it has always been my primary motivation top start running more than 10 years ago. This 2019 TCS New York City Marathon, which was the biggest to date with over 53,000 finishers and millions of cheering spectators, was the perfect end to a training cycle that saw a little bit of everything.

Kathy Repperger, pictured here near her finish,
 gives me a boost at the Willis Avenue Bridge. 

Somewhere along the way chasing fast times was something that became a thing for me, but the real joy is in the sharing. Yes I am still a failure at achieving a sub 3 marathon, I was once a failure at achieving a Boston Qualifier. But with every marathon I get better and stronger. And the real value is in the people meet, and the people I identify for removal. Because not everyone that comes your way, has your best interest. Sometimes when you achieve fast times, your success will bring on people with an agenda, people that seek to use your success for their own gain, to enrich themselves in whatever way they conspire. For me, running will always be that pure joy I use to keep me healthy physically, mentally, spiritually, and emotionally. Fast times, and achievements will come and one day I will plateaux. I never pictured myself as having a Boston Marathon Medal or a Abbotts World Marathon Majors Six Star medal. And one day, I would like to be able to say I've raised over tens of thousands of dollars for cancer research. I will always continue to pursue my best. The coaching lane is certainly an avenue that will help get the most out of running. But living in the moment, and making the most of what you have available at the present is always and will always be my approach to running. I never ever want running to be a source of pressure, stress and negativity. And even when I encounter it in the runner community, which I finally have in more ways than one this 2019 calendar year, it will be extinguished from my life.

BONUS PICS:

NYC Marathon finishers with CPTC-NB teammate Sarah Richardson

With ACS Rockstars Rachael, Synda, and Karen before our race.

My Six Star sister, Queens Distance Runner,
Denny Moran at the Start Village

Start line with CPTC-NB teammate, Nigel McGregor

CPTC-NB Masters, with Alan Ruben and Charles Parchment, NYC Marathon finishers

Trading constant positive energy since first meeting my friend
at the Long Island Marathon 4 years ago. WSX runner, Omar Villegas

Coach David celebrating with first time marathon finishers Erica and Sophie

Teamwork makes the dreamwork, our amazing coaching staff at ACS celebrating

Late celebration with CPTC-NB teammates 

Running the Tokyo Marathon with No End in Sight.

 The jet lag was brutal. They say a day for every time zone is the time needed to recover. That sounds about right. It was that way when I returned from China back in 2010, then again from Vietnam in 2013, and this time Japan, 2019. It’s always tougher on the return trip home. How can I write about my latest marathon finish when I struggling to sleep at night? Every day has been sluggish, sleepy, and some days on the verge of collapse. Two weeks of this torture, yet make it to the start to celebrate my recent accomplishment at the United Airlines New York City Half. 

 

Bib pickup at Tokyo Marathon Expo - March 1, 2019

“Congratulations on Tokyo!” “Fanfan, you the man!” “Great job, David.” Friends I have run with through the years, acknowledging me at various points on the course. And here I am thinking, “Well I did it again, another race, two weeks after a marathon. This will surely mess with my recovery.” My coaches, experienced marathoners, faster runner friends, all have pounded into my head that I have to stop signing up for races too soon after a marathon. But how can I resist. This city is vibrant. This city has rejuvenated me. This city continues to pump new life and energy into my existence. And as I continue this running journey I’ve been on since 2008, a journey that led me to the Tokyo Marathon finish line, I see no end in sight. The path forward continues. NO END IN SIGHT. 

Mentally prepared: A beautiful struggle

NO END IN SIGHT. I hang on these four words for a minute as I write. The perfect phrase to describe Mile 25: No end in sight. Where was that finish line? I have a lot at stake here. I’ve come so far. My sixth World Major. All I have to do is cross that finish line, and I am among the small percentage of marathoners to have completed all six. The stats are below. Elite company I would join. What’s so special about completing all six? It’s one thing to be the fastest, and compete for personal records. It’s another thing to race and compete against your peers. 

But can you ENDURE? Do you have the mental stamina to run your own race, no matter where it is, pushing forward through the unknown? And when you think you are almost there, or when you think you have found your groove, the end is still so far away. It leaves you open and vulnerable for failure. Everything you have, you gave. Now you are forced to dig deep. Find whatever you can scrape up from within, to quickly put together that which will energize your last thrust; even when there is NO END IN SIGHT. 

Mile 25 was absolutely brutal. You turn the corner at Hibuya Park, running on Gyoko-dori Avenue headed towards Tokyo Station. Most races would have the finish line banners visibly grand, so that runners can focus on finishing strong, starting their final kick from a distance. But this race had NO END IN SIGHT. A straight away that just kept going. My GPS was inaccurate, and the “Completed Marathon” alert had sounded off. Where in the hell is this finish line?

Mental Stamina and Strategize

My stay in Tokyo was a wet one. Every day after breakfast I would borrow an umbrella from the concierge as I set about the town.  My good friend, Norbert, was there to support me. He took this an opportunity to visit Japan. He stood out there in the rain to cheer and snap photos at various points along the course. Our friendship that dates back to Freshman orientation in engineering school. Organically developing to the point where he is considered family. We had respect, understanding, communication, and aware of each other’s differences. Willing to learn from each other and give each other the best advice. Twenty-four years, and he was always there at the right time. Those vulnerable, transitional moments, that would be cause for celebration when completed.

I once advised a former associate that during the marathon training cycle, all the unnecessary junk cleanses away. Not just from the physical, but from the mental. Most marathoners feel that finishing a marathon brings about a new life, like a conversion. The things of old are gone. When you focus on your training for 12-, 16-, or 20 weeks, you learn to set aside the bullshit, to get that workout in. I gain clarity and maintain a clear head, not only for focus on my workouts, mental preparation needed for the next marathon, but also clarity in whatever issues may rise that day. And sometimes, you gain…. Only to lose… to remind you that what you lost… you never needed in the first place, no matter how good you thought you had it when it was there. 

Norbert was that old friend that was there to see my beautiful struggle at mile 25. A point in the race where all I could do is scrape together whatever was left from my training.  All those strength-training sessions paid off. I stayed firm, and locked into form. I could feel myself digging deep, like I was lifting that last rep on that bench press. I knew he was there and his scream gave me a boost. I wasn’t alone. I was near the finish. I knew it was there, I just couldn’t see it. As long as I kept pushing forward with one foot in front of the other I would get there. And each foot strike was painful.

The New Balance 1500s.

My feet felt light from the start of the race throughout. I stayed warm in my poncho and my throwaway gear joking with my big brother, Ron Romano, as we yelled looking for Carlos to give him his pace band. At the start there was some anxiety about running in the New Balance 1500s. The Asics Kayanos these last 4 years, gave me cushioning with bounce. These 1500s felt almost as if I was barefoot. 

I started my run slow to allow myself a good warm up. There wasn’t much space for apre-race warm up in the shivering cold. I can see Ron’s teeth shattering at times in the drizzle. This wasn’t going to be a PR race for me. The cold, wet conditions were a reminder of the 2018 Boston Marathon, but not as severe and minus the wind. Many lessons learned andI was running my sixteenth marathon. I had enough experience to know how the smallest adjustments would help. How these new shoes would feel in this rain was still unknown.

The “Keep Up with Ron” Plan

CPTC-NB at the Tokyo Start

Next I knew I had to keep pace with Ron. He has been running great in the last year. I’ve been following and studying his Strava stats. I knew he had a knack for keeping things steady and finishing strong. But by mile 4 he was signaling me to go, take off and leave him behind. I wasn’t going to let myself go out too fast so I stopped to use the bathroom, and he continued along. 

The bathroom stations were incredible. Signs were posted indicating how far they were from the course. Some were 100 meters, and others were 1100 meters. I was lucky to get in a stall with a flush about 100 meters off course. A runway entrance and runway exit back onto the course, while Ron to gained about a minute on me during the race. By the time I emptied out for what turned out to be my only bathroom stop,  I figured I would probably see Ron at the finish. 

As I ran 7 and 7:10 pace, and finally ditching the poncho, mile 7 soon came and I could see Ron’s back from a distance. TI decided to let me stay behind him, and keep him in sight. Never mind my watch, I knew he would have an energy boost at some point and I intend on staying with him. 

“Go Dave! You can do it man.” I can hear Norbert yelling in the crowd among the Japanese noise. At the 20 km, I turned to point at Norbert who was holding two cameras, catching me on video and snapping shots with his other hand. I ran closer to Ron and told him he was in the picture.

“How am I supposed to know who your friend is?” I guess now Ron realized I was right on his tail. “ Run your race man, go for it!” He was waiving me off again, pushing me to go ahead. By then I didn’t realize he had a little bit of a struggle going. I wasn’t sure about how he was feeling. I was still trying to time my take off with his, feeding off of him during the race. One hour and 35 minute split at the half…. Ok we were running slower than I thought.  Then at the mile 15-water stop someone took a nosedive forcing us to adjust. I realized Ron’s adjustment wasn’t as quick and knew he wasn’t running the race he wanted. So at mile 16, I decided to pick up the pace.

A Flat Fast Course not without it’s obstacles.

It was a fast course indeed. Had it been better weather, and if I had trained less on the treadmill, I would have had a shot at the sub three. However, I have to make due with what I have. Last minute travel adjustments, cleansing away the bullshit that would hold me back. After 16 marathons, there was never any doubt that I would finish. I was confident. I was strong but I knew to keep it smart. As I ran my own race, it was all about rhythm from mile 16 and onward. But whatever rhythm I had started to fade at mile 23. Then it became about effort. As I watched another runner take a nosedive, I was happy on how well my 1500s maintained traction on the wet roads. My feet were light with each foot strike until the dreadful mile 25. The each strike sent shock waves throughout my body. With NO END IN SIGHT, a sudden mental rush of negativity overcame me. They were feelings from all of the trauma and disappointments in the final weeks during taper. The thoughts of ot being able to see the finish in the last mile, led to thoughts of regret on my how I trained in the last cycle. Maybe I should have followed Coach Henwood’s plan to an exact T. Maybe I should have accepted more of his long run invitations. Maybe I should have capitulated for the sake of not adding more stress in my life, and give in to outside demands of my professional and personal life. The negative thoughts were hard hitting and if I were to quit the race, then that would have been the time to do so. 

But then I look to my right. My sore neck turning to hear the only English speaking, voice I can make out, with two cameras, yelling at me to push forward. I once yelled at a former acquaintance, to focus on their finish, and quell the negative thoughts in their head, when they were running their marathon. Karma returned the favor, I was fortunate to have that in Norbert, just before I turned the corner after mile 26 had passed. With his scream of encouragement, all the negativity in my head just disappeared. And while I was running on fumes, I regained focus to push forward and finish. It was a reflection of my training cycle indeed. All the negativity, the bullshit, and the crazy would just abruptly disappear at the last minute as I continue forward. 

Moral of the Story

That negativity I experienced during my training and during my race was never meant for me. It was a trial that I thought I should embrace. I thought it was a new way that would benefit in the long run. It wasn’t. I found myself relying on what was familiar, running smart and having a long time friend give me just the energy boost I needed to refocus when I needed it most. 

The Tokyo Marathon course deserved better than the training I went through this last cycle. Am I disappointed in my performance? No no no! To the contrary, I may have struggled and doubted my approach and changed my preparation, but I adjusted and endured confident I would eventually finish. Feeding off of Ron, and salvaging whatever fitness I gained during my training cycle, the pains and disappointments still reared their ugly heads. The will to quit had passed while I still couldn’t see the finish that was just around the corner in front of the Imperial Palace. 

Receive my Six Star Finisher Medal for Abbott's World Marathon Majors

All I needed to ENDURE, with NO END IN SIGHT was already there even before this last training cycle. One cheer, one sound of encouragement from a familiar voice, can make a world of difference. With my latest trip around the sun just around the corner, I let the joy and sense of this accomplishment sink in. Why wouldn’t I recharge, and enjoy a run in my hometown two weeks after Tokyo? New York City: where I hear those encouraging voices all over the course, recharging my soul from Prospect Park to the Central Park. 

Another great vacation with @global_trekker, 10 years after our first vacation in Europe. 

At the Sensoji Temple - Tokyo definitely ranks up there as one of my favorite cities.

Celebrating Six Star Finish with CPTC-NB teammate, Ron Romano

2019 Tokyo Marathon Training - Grateful for the Gains and Losses

Start of the 2019 Al Gordon 4 mile race

It was a Friday night and I’m laying down getting myself mentally prepared for the Al Gordon 4 miler in Prospect Park. It’s a race that has grown in meaning for me. It was the first race I ever ran back in 2013 to fulfill the 9+1 requirements for the following New York City Marathon. That first year, on a cloudy and mild day, I reminisced running my previous New York Road Runners race 3 years prior on the same weekend. I played hooky that Friday from business school to take the trip back to New York to run the charity fundraiser event: Run for Haiti. Also a 4 miler, I was just grieving for my aunt who fell victim to the devastating 7.0 magnitude earthquake in Port-au Prince Haiti. I carried my grief with me as I ran, and used it to motivate myself forward. The grief and sorrow wasn’t going to bring her back, but along that Central Park course I carried with me all the love, care and nurturing she gave both me and my mom since I was born.

 

Reminiscing on my first NYRR race - Run for Haiti back in 2010.

 Fast forward to 2019, last weekend of February, and I am running my 7^thstraight Al Gordon 4 miler. The weather is always a mixed bag this time of year. This last race we had 36°F, with 9 mph winds. Enough for me to bundle myself up and do my very best to avoid getting sick. But that Friday night before the race, I felt that familiar itchy throat. Every year around this time, I come down with the cold like clock work. Some years, more severe than others, but this year, I was running and training smarter for the marathon. 

Treadmill to Another Level

“Try to keep your treadmills runs to a minimum. If it’s above 20 degrees you can go out there and get your miles in…” Coach advised. “ … get your warm-up miles on the treadmill if your muscles take too long to warm-up, but than get outside as much as you can.” 

But I’m trying to make it to the starting line healthy.  That includes not coming down with the cold. Last year, while training for the Boston Marathon, I had a hacking cough and fevers struck me multiple times during my training. This time I had to do it smarter. I was going to run th

2018 Staten Island Half - kicking off training

e final marathon of my Six-Star journey almost 6800 miles away. Jet lag is going to be a major factor. Plus I feel fatigued and defeated. I’ve run 2 marathons per year since the Fall of 2016. My body was screaming for a break. Like most marathoners know, the mind is in control, not the body.  I just wanted to stay in control of my training. Not get too carried away, and like all runners say, “Listen to my body.”

“Body, you listen to me.” Because we still have work to do. Of course, we don’t want to do any more damage to what already exists. So those treadmill warm-up runs, turned into actual workouts. 

“I’m not going out there. It’s too cold.” 45 minutes, 60 minutes, 80 minutes – whenever coaches training plans called for these workouts, I programmed the random incline settings on the treadmill and just put the time in. No sense in letting my muscles contract in the cold and then burn more energy to warm up for a workout where the muscles are fully warm a third to maybe half of the time.  This is by far the most treadmill running I ever did in any marathon cycle, to the level where I am shopping around to own a treadmill for future marathon training. 

Church of the Long Run

As for my long runs, that’s a different story. Long tights, gloves, neck gaiter and winter hat: I’m getting my long runs in at goal pace every week, like religion. Whether it be along the Charles River, taking in those crispy, cold New England days, chasing the Henwood Hounds around Central Park, or running the lower perimeter of Manhattan solo to simulate the flat surface of the Tokyo Marathon course, I was getting those miles in. And they were so many miles. 

I jumped right into coach’s marathon training plan in December where he had me alternating 18 and 20 miles every week until peak week.  And on peak week, I put in 22 miles for the long run. OK, 21 miles because my hip started hurting and I didn’t feel like that last mile would do me any good It was common for me to shave a few miles here and there when my body was telling me. I made sure I listened. There’s no telling how much scar tissue I have that needs more healing time? Only God knows why I wake up some mornings and everything hurts. And my neck… oh my neck!! I can barely turn my head anymore without moving my shoulders and torso along with it.

Several long runs along the Charles River - Cambridge, MA

Long runs and workouts with the Henwood Hounds

Scaling Back on Mind Over Body When Necessary 

“It takes a lot of mental toughness to do all those runs on the treadmill” Nobu, a Central Park teammate repeated to me several times. I agree but there comes a point where the mind is exhausted.  The brain is a muscle just like everything else, and marathon training isn’t our only challenges. Sure it’s requires a substantial change in lifestyle. You tend to surround yourself around like-minded, positive upbeat runners, all chasing goals. It’s inspiring. It’s motivating. Sometimes there’s a pressure to keep up with the intensity, even when you can’t keep up physically.  That’s all stress on the brain. 

Fun stuff: Boston Marathon blog from last year featured in Boston Buddies by Vince Varallo. Get it on Amazon.

Let’s not forget in any given cycle, life outside of running goes on: an abrupt untimely change in your professional path, unexpected and overwhelming joys in your personal life that can also quickly turn to disappointment and sorrow. And all the while, the aging process forces you to figure out new ways to adjust so that you can reach your marathon goals. It’s exhausting. All mentally exhausting. I don’t want to think anymore. I just want to run. So I ease back, knowing that I have all the tools in my arsenal to make any adjustments I need whenever I need them.

Changing my Form and Shin Splints Return

Shin splints at 2019 Joe Kleinerman 10K

“Just relax, David.” Says Coach. “You already know how to do it. Keep your more relaxed and keep your hands in front of you as you propel yourself forward.”  Coach had me on the treadmill, adjusting my form making sure I was a more relaxed, more efficient runner. This last cycle, after three cycles of coaching, I was putting it all together. Everything I learned about marathon running. To name a few: Building my base in the early part of the training cycle, introducing speed work to develop form and build aerobic strength, and targeted strength training, to recover from longer runs and lock in endurance gains while giving attention to weaker injury proned muscles. 

With a new calendar year upon us, I was motivated to add in a few races to see where I was at in my Tokyo Marathon training. Joe Kleinerman 10K and Fred Lebow Half, were two early January races as I celebrated my return to 9+1. This would be my 6^thtime working towards a 9+1 entry to qualify for the 2020 New York City Marathon.  Within the first 3 miles while going all out at 6 and a half minutes per mile, my shins were burning. 

This was odd. My shins haven’t felt this pain since my Team-In-Training days when I ran with Nike Vomeros. Were my shoes too heavy, like those Nike’s were? Did the adjustment in my form have something to do with it? I realized that my go-to show, the Asics Kayanos, ran slightly wide for my feet. I bought the 25^thversion for the Berlin Marathon. I had designated them only for racing but as the New Year approached, I did a couple long runs with them along the Charles River. SO its safe to say they had about 250 miles or so on them by the time the Joe Kleinerman 10K came around. 

Officially running in New Balance 1500 version 5

When It’s Time to Let Go

It was time for a change. An unexpected adjustment and a necessary red flag to better prepare me for the Tokyo Marathon. Both the above mentioned January races were some of my most terrible times. And they are a result of a lot of reasons, with the shin splints being the reason for my abrupt stops during the races. It was 4 straight years of running in Asics Kayanos and 9 straight years of running in Asics in general (GT-2000, Gel-Nimbus, etc).  

The time was right for me to make the switch. One of the head Central Park Track Club coaches advised me to train in the New Balance 860s, and race in the 1500s. I immediately took advantage of my team discount and bought the 5^thversion of the 1500s, recommended for stability runners. Switch out the custom molded insoles from a previous Asics, and I’ll be ready for Tokyo. Breaking them in and they felt light and supportive.

The mind can play tricks on you. With all the things that can go wrong, you always have the tools to get you through to where you want to go. You always have what you need to take steps towards that next level. And sometimes, when hanging on to tools you used in the past to help you get to where you are, you can hinder your progress forward. The marathon is most certainly a metaphor for life. Like I said, the brain is a muscle. Just like your calves, your quads, your joints, that take a beating as you pound the pavement and dirt for miles, your brain gets exhausted from directing it all. 

Training runs while Assistant Caching with the American Cancer Society.

That being said, my 7^thAl Gordon. And this race I consider my New York City run-aversary. It is a time for me to celebrate new life and a path forward. Al Gordon, at 80 years old, rejuvenated his life by running his first marathon, and living a healthy life regimen until his death at 107 years old. I love to hear that story every year when the announcer says it just before the start gun. So I ran this race not only to keep my streak alive, 8 days before Tokyo, but at a smooth, relaxed pace grateful for the things I’ve gained and lost in the past year. Yes, that is right, I celebrate the losses even while I grieve, because when I lose something I thought I needed to move forward, whether it is in real life or in marathon training, it has proven itself to be a hinderance, a source of negativity that prevents that forward progress we need for better marathon running, and our lives in general. I’ll always be GRATEFUL for what I have now as it continues to sustain my path forward.