Rock ‘n’ Roll D.C.: A Run Through Our Nation’s Capital.

My new Boston Terrier puppy named Boston accompanying me.

Time is not something that's been on my side lately so I write this race report into my phone during my morning commutes. A lot has happened since the life changing TCS New York City Marathon experience. I guess the best way for me to break this blog entry down is:

1. Address the months leading up to the Rock n Roll DC Half,

2.  Talk about the energy filled race experience,

3. Give perspective on future races and what adjustments I will make moving forward.

The Months Leading Up to the Half Marathon:

I described in detail how the 2014 TCS New York City Marathon was life changing. It was an experience second to none and made all the years of build-up and training worth it. But like all great experiences, the downtime and withdrawal from the energy filled runners high can be quite depressing. It's one thing for total strangers to be along the side of the race route yelling the name imprinted on your shirt. But it's even more joyous when people who know you well fully support your journey. Unfortunately it's also a time when there is disappointment as those who you thought would show support, don't prioritize their time for your unique occasion.

To be fair, marathon running isn't for everybody, and less than 1% of population will ever even finish a marathon. So I understand that there are many not interested in the sport. But just like when you throw your full support to friend or family member that enters in a new career, becomes a new parent, or even commit to someone in marriage, marathon runners to some extent rely on the energy from friends keeping them motivated to achieve their running goals. Once that negative energy is exposed, it's followed by the difficult decision to either continue your running aspirations, or lose focus and deal with the negativity. Some wounds may be as simple as placing a bandage over it while the scar remains. Others may require surgical removal without a trace left behind. When possible, I choose the latter.

Start line at the Rock 'n' Roll DC Half on Constitution Ave and 14 St

So after a few fun half marathons, and some shorter races, I made it to the starting line on Constitution Avenue in Washington, D.C. feeling fresh and renewed. My legs weren't exactly in top shape as I've been deep into marathon training. The rest of my body felt fatigued after the drive from New York City. Add to the fact that my new pup accompanied along the trip and it was his first experience on the highway. It wasn't exactly the smoothest ride. But all that went away when I reached the starting line.

The Race Itself

As the start horn went off, I, and about 20,000 runners, began our journey through the historic beauty of our nation's capital. I started the run as if I was running at marathon pace (about 8 minutes per mile (min/mile)) to get the blood flowing. This is why it is so important to warm up before a race of because that early blood circulation can make for a better start time, valuable seconds that make for an overall faster race in the end.

As I proceeded through the 2nd mile, I felt my legs coming to me and I started maintaining a comfortable 6:45 min/mile pace. It didn't feel like much and I started getting aspirations for a personal record (PR). Although it was raining, the sites made for a beautiful run, running the first mile past the White House, and then taking in the Lincoln Memorial. We went back and forth across the Arlington Memorial Bridge. As I was making my first cross, I noticed some of the faster runners making their second crossing on the opposite side of the bridge. It was then I started to focus on finishing a strong race.

Just past Montrose Park at about Mile 5 and a Half, that focus was rocked. A steep hill with what looked like a 15:1 slope made me lose more than a minute and a half on my pace. That hill was a struggle as I felt like stopping and walking to get past it. But I pushed my way through and continued up Rock Creek until I hit the bridge on Calvert Street. The course flattened at that point and my legs felt like jello. Any ambition for getting a PR was forgotten and I remembered that this was only my tune-up race for the Long Island Marathon in May.

 

Washington Monument from a distance

My mind just thought about the fun in running again. The hard part was over. It would be pure cruelty if the race organizers planned another hill as steep as Rock Creek's. The race start was at a lower elevation so I was pretty sure there wouldn’t be any more hills. I knew I had to pass the National Mall to get back to the finish line at RFK Stadium. So I just took it all in. The bands on the side of the course still playing music despite the rain. And the smaller crowds putting more effort into their cheers to make sure the runners stayed motivated. It was just one lovely, scenic race that was worth a blog post, plain and simple. High-energy feel, thanks to the bands and few spectators. The rain made it felt like a hardcore race, like only the strong would survive.

RFK Stadium and Beyond

Approaching the finish. 

I started to get my legs back at mile 9, near Howard University, and resumed my comfortable 6:45 min/mile pace. It felt good that I could maintain that pace that late in the race. I enjoyed the downhill as I ran on North Capitol Street Northwest. I made the turn towards Union Station through the tunnel, and at that point I felt the urge to finish strong. I broke away from the pack I was running in along a scenic straightaway on H Street. I stayed true to good form staying within the electric car tracks on the road, targeting the runners that were far ahead of me.

Norbert meets me after I finish.

By mile 12 I caught up and could see the noticeable fatigue in the pack of 6 r 7 runners I had caught. The one girl in the group saw that I gained on her and she decided to pick up in a sprint to keep up with me. We kept up our pace running side by side on Constitution Ave and then C Street, when she finally slowed down just before we hit the finish. At that point I said to her, “Good job.” And picked up my sprint for the finish.

My performance overall was a fairly even pace with a slight hiccup at the hill and a sprint in the end. It wasn’t a PR, and I had mixed feelings before and throughout the race about whether I wanted to go 100%.  part of me wanted to take it easy and have fun, as my eye on the real prize would be in Long Island. Whatever the case, this Rock n Roll DC Half marathon turned out to be the ideal tune-up race. It felt like a tempo run most of the way with my overall pace faster towards the end of the race, than in the beginning. My new coaches at the Central Park Track Club have been drilling into my head that the key to tempo runs is to start off slower and finish faster. They believe this is the only way to increase the much needed glycogen storage in my legs during a marathon.

Post race celebration: Christine and I with our Boston Terriers - Zeus and Boston.

So this was a great and memorable race indeed. It was my first race with my new pup by my side and all his love and inspiration. The route was scenic with all the patriotic high-energy feel throughout our nation’s capital. And of course, having long time friends greet you at the finish line and spending time with you post-race to make the trip down to DC that much more amazing.

Thank you Norbert, Christine, Zeus, Eileen, Ally, and Brandon for being part of that experience.

 

Eileen, Ally, and Brandon posing with Boston in Annapolis.

If the other Rock n Roll marathon series races are anything like the half marathon they organized in DC, then I highly recommend being a frequent participant in their races. But I’ll know for sure on their consistency after running both their Virginia Beach and Brooklyn half marathons later this year. I’ll report back in the Fall.

Link to my race splits: https://connect.garmin.com/activity/721202470

The 2014 TCS New York City Marathon: A Dream Fulfilled.

Official Marathon PR - 3:19:21

Wow! What can I say? The 2014 TCS New York City Marathon was emotionally overwhelming. Unlike anything I’ve ever experienced. I had to let this one marinate a little bit before I can actually write anything down. I had to make sense of what happened. Saying it was amazing would be an understatement. But it didn’t start out that way. There were some early signs that things weren’t going to be so great. Regardless of what happened, I had made the decision to enjoy this. I dreamed about this for 11 years and worked hard for the past 6 years, to make it to this starting line. I was going to take it all in stride.

The Saturday before the race: I returned to Brooklyn from Paramus, New Jersey, after getting my teeth cleaned, the original plan was to drop my bag with a change of clothes for marathon day at the Jack Rabbit Store in Park Slope. During the marathon registration process, I had chosen the “No Baggage” option because I didn’t want to be bothered with bag retrieval after the marathon. There was also an incentive to choose this option where runners would get a free heat poncho once we completed the race. I figured I could get a free poncho and still drop my bags off at the Jack Rabbit store (best of both worlds). The bag drop off was closed as they had already taken the bags to their Upper West Side store on West 72^nd Street. I had just missed it be about 15 minutes. This actually made things difficult because it made me reconsider any plans I had with friends post-marathon.

Whatever! Take it all in stride. Disappointing? Yes. But don’t let it steal your joy. So I went for my final massage to relieve the lingering tightness in my Lehigh left hamstring injury. Then did my final carb load, taped up and went to bed. This time I applied KT Tape on both my hamstrings (as well as my routine knees and calves) in case the hamstring injury came back, I would at least have some muscle support and help in reducing any resulting pain. I prepared 4 salt tablets in a small zip lock sealed plastic bag stored in my SPIBelt. Last but not least, I decided to experiment with the athletic tape given to runners by Airbnb at the expo. The last couple of marathons I noticed I had tightness in my shoulders at the end of the run. I have been accused by fellow runners of crunching up my shoulders towards the end of my runs. It’s considered bad form and from time to time I always try to relax the shoulders and shake it out to encourage blood flow. Also, I am known to run with a knapsack during training so that could be the reason why I naturally tend to crunch my shoulders. I figured I would try the Airbnb athletic tape would provide any support for any pain that might occur in my shoulders during the marathon.

Race morning: I woke up to a text message from a friend in Connecticut hoping that I “break a leg”. Of course, in the acting world that would be a great thing, but in marathon world, that isn’t exactly the thing a runner wants to think about pre-race. But I knew what she meant and I thanked her for the well wishes. It’s nice that someone was thinking of me at 4:30 AM right before the biggest marathon of my life. Especially when they aren't running one. 

I continued to browse through my phone looking for any updates by the New York Road Runners as they usually do on race mornings. A buddy of mine on social media and my North Brooklyn Runner’s club posted a picture of him and his clothes that he would throw away once the race started. At that point I started thinking about my GoreTex windbreaker jacket I bought at the Road Runner Sports store back when in my Team In Training days. I knew it would be a cold morning and I chose that jacket to wear to keep me warm in the Start Village. I had come to terms with donating that jacket after 6 years of running with it during cold winters, which included cold mornings on the George Washington Bridge in the middle of January and running on the Brooklyn Bridge during Superstorm Sandy. Ironically, on my way to the Staten Island Ferry, I ran into him. After hearing me recount all the great running memories I had with the jacket, he offered to keep the jacket with his baggage for me so that I wouldn’t have to part with it. Yes it was old and faded, but it was clear that I had a sentimental attachment to it.

Staten Island Start Village: Arriving on Staten Island via the ferry, the shuttle bus to the corrals, and hanging out with some of my NBR teammates allowed for the three hours before the start to go swiftly. I spent about an hour in the Green Wave E Corral, performing my pre-marathon rituals of emptying out, stretching, and taking some gels so that I can be loose and ready for the start. The gun went off and I crossed the start at about 9:45 A.M. with just my running shorts, singlet, arm warmers, gloves and headband.  Other runners kept their jackets and Dunkin Donuts beanies on for the first mile as we took on the nasty cross-wind gusts on the Verrazano Bridge. For years I have heard rumors about the “Rain of Death” for those running the lower level of the bridge. However, announcers before the race emphasized in multiple languages that anybody peeing on the bridge would be disqualified. And I didn’t notice any moisture flying my way as I ran considerable slower that first mile. 

Brooklyn: Upon leaving the bridge and seeing people giving high fives to the cops keeping guard, that was when I felt like the race had started. The wind was still blowing, but it wasn't as bad as on the Verrazano. I had decided after that rough start that no matter what happened, I was going to ENJOY this one. Since I was in the Green wave, I got to run down Fort Hamilton Parkway to about 78^th Street and crossed the 5K mark at about 23 minutes into the race. This was a slow start and I didn’t care. As soon as I turned that corner up 4^th Avenue, that was when the energy from the sea of people hit me. It was incredible. So many little kids sticking their hands out to get high fives from the runners, I rounded the corner and just started slapping five. And if I didn’t get every kid, his or her faces were disappointed. I must have given and received love from at least 30 kids in the first 300 meters along 4^th Avenue. With my name on my shirt I just heard “DAVID” and “NBR” in thick Brooklyn accents while the rest of cheers sounded like white noise.

I had to move to the middle of the road so that at least attempt to run my race. With so much energy and adrenaline, I easily made up for my slow start by running the next 4 miles down 4^th Avenue oscillating between 6:30 and 7:30 min/mile pace. I would at times catch myself going too fast and it was a good thing for friends spotted along the route to slow me down as I ran through Park Slope. 

Dedicated the run to my friends I traveled to
Geneva with earlier in the year.

As I passed the Barclay Center, I began thinking about maintaining my marathon stride and holding form for the rest of the race. Runners from Switzerland and spectators in the crowd with Swiss flags yelled my name, pointed at me, and one even patted me on the shoulder telling me he was from Geneva. I had written a thank you sign on the back of my singlet to NYU’s Center for Global Affairs for letting me tour the United Nations in Geneva, Switzerland with them earlier in the year. From Fort Green to Williamsburg, the Swiss runners and spectators were going strong. Then I hit the North Brooklyn Runners water table at mile 12. Gatorade, cheers, and love fueled me as I regained form to run this familiar stretch of the route.

SPIBelt with MetroCard attached.

It wasn’t until I hit the Pulaski Bridge that my SPIBelt started annoying me. The MetroCard holder hanging off my belt kept dangling as I kept using my hands to place it in my shorts pocket hoping it would stay there. I would play with this thing until the Queensboro Bridge, when I realized I had to hike my shorts up allowing it to stay stable in my pocket. Another annoying problem was my arm warmers. I wore different arm warmers where one didn’t have the same elasticity as the ends as the other. So I kept fiddling with the sleeve, rerolling them up my arm as I kept my legs moving. Proper runner’s form was out the window.

Queensboro Bridge and First Avenue: The crowds dissipated once I entered the bridge. I had mentally prepared myself for this part of the race for a long time. Luckily, the many distractions I had leading up to that point prevented me from running too fast early in the race which allowed me to run up and down the steep elevation changes with consistent flow. I saw an NBR teammate yell, complaining the race was over for them. This portion of the race was brutal - Runners and the bridge - No cheers from any crowds - Just runners either maintaining or slowing down in pain. It was the first separator.

Now all along the marathon route when I spotted a North Brooklyn Runner I would give them a fist bump. In the vast sea of runners and spectators, seeing that North Brooklyn Runners logo does remind you of training. It forces me to regain form, which I did as I exited the Queensboro Bridge.  However, at that point the first signs of fatigue started settling in and I knew I had to make adjustments. I decided to take my first salt tablet as I ran through the cheering crowds on 1st Avenue. At almost mile 17 I unzipped my SPIBelt to reach for the tablets I had stored. For about half a mile I had a hard time opening the reseal-able bag as I kept my legs moving. I finally managed to puncture the bottom of the bag and two tablets went flying out. At that point, I caught a hamstring strain as I approached the water station. I immediately went to the side to slow down but I didn’t stop. I stayed calm, took the dosage, and headed to the water station for Gatorade. 

The pain forced me to slow down as I still had one tablet left, so I remained calm. I slowly regained form with one tablet in my SPIBelt. Although it was cold, at that point in the race, I started throwing water on my body at water stations, not worried about the last tablet melting away as it did in previous races. I was determined to stay calm and focused, through all the energy with people in the crowd yelling my name. At that point in the race, people would make eye contact and I would move forward behind my sunglasses. Little kids would stick their hand out on the Upper East Side and East Harlem, and I would decline the high five. I just wanted to finish.

The Boogie Down Bronx: Mentally I was ready for the Willis Ave. Bridge. I was careful not to put to much pressure on my left leg as I approached the bridge. The electrolytes from the salt tablet were working and the KT Tape on my hamstring provided the pain relief necessary for my confidence in overcoming this bridge. When I took on the incline, I found myself changing my stride in such a way that I put most of my weight on my right leg to avoid any heavy lifting on my left leg. I soon found my pace down to almost 9:00 per mile as it looked like I was hopping on one leg up the bridge. Noticeable pressure was felt in my right quad and calf muscle. I attempted to regain form once I past the incline and made the left turn onto East 135^th St. Right before I came to a complete stop with the pain in my left hamstring much worse than before. I took the last tablet and drank Gatorade. Apparently, my coming to a complete stop angered a fellow female runner as she pushed me out of her way to get her fluids as I stood clutching my hamstring. 

Practically hopping on one leg as I enter The Bronx 

A quick massage on my hamstring and I started running again. Hopefully these tablets will kick in and I can pick up the pace. It felt like the race was completely over, but I didn't panic nor did I despair. I managed to maintain an 8:00 min/mile pace as I navigated the turns and back roads in the Bronx, up until the Madison Avenue Bridge. As I re-entered Manhattan, the consistent pain in my left leg didn’t prevent me from picking up the pace.

Re-entered Harlem, 5^th Avenue Mile, and Central Park: The tablets were working. The energy from the crowds in Harlem and gave me the adrenaline rush to push me forward. I paid little attention to my watch at that point, focusing only on the pain and propelling myself forward. I remained calm and was determined to keep my legs moving.

I had expected the stretch of 5^th Avenue to be difficult as I heard plenty of runners talk about how the slight incline prevented runners from finishing strong. I felt the opposite. It was there I caught my second wind and brought my pace down to sub-7:30 minutes per mile. Pain still in my leg, I was determined to finish strong. The rolling hills in Central Park had little effect on my pace because at that point I focused on managing the pain in my leg and applying my foot strikes based on the level of pain I was experience. So on an uphill, it would seem like I am skipping up the hill on my right leg, but on a downhill I would surge and allow for my pace to pick up with minimal energy spent.

I was relieved when I reached the straight away on 59^th Street. As I was making the right turn, I glanced at my watch and realized I still had a chance at a personal best marathon. I spotted a North Brooklyn Runner teammate ahead of me. As I did throughout the marathon, I would catch up and offer motivation, a congratulations, and a fist bump. I caught him with about 800 meters to go and I yelled, “North Brooklyn, c’mon lets move, only 800 to go.” That energy caused me to lose focus on my leg as I could feel the cramp coming back.

A PR Finish: As my leg started to cramp up, I thought to myself, “Hell no, not now!” I knew I was so close to the finish and resolved to ignore any pain, any cramps and surge ahead into a 6 minute-sprint that probably would have done permanent damage. The finish was too close and I was yelling in agony from the pain. But it didn’t matter. About 10 meters from the finish line, I just raised my arms in happiness as if I was ready to hug the “Finish” sign above.

It was OVER! With emotions flying, I quickly looked at my watch and saw 3:19, then pressed stop. I knew I had unofficially achieved a PR. Let’s just hope my watch was in sync with the official timekeeper. As I looked up ready to retrieve my medal, 2 feet past the finish line marker were Winston and his wife, Yannie, offering me congratulations. Now that was special. The first person you see at the finish line is your friend of almost 20 years fully supporting your journey. Seeing them there felt amazing and I didn’t expect it.

The Takeaway: Those who follow me on Facebook know about the inspirational quotes I post from time to time. As I was coming off of the emotional high from the marathon this week, this one in particular, posted November 4, caught my attention:

Today's Inspirational Quote:

"The worst thing that happens to you may be the best thing for you if you don't let it get the best of you."

-- Will Rogers

A lot of bad things happened to me from a marathoner’s perspective. Those include not properly planning my baggage, to the nasty crosswinds on the bridges. The many distractions along the course such as dangling MetroCard and annoying sleeves. And of course injuries that slowed and stopped me, while being pushed to the side by a female runner, as I was agonizing in pain. The thought of stopping and walking crossed my mind several times. It was a good thing these prevented me from going out too fast. And the energy and love I received from all the spectators, consistently hearing my name throughout the white noise along the entire course fueled my focus and determination. Panicking like I’ve done in previous marathons was not an option. I never had the feeling of desperation as experienced in past marathons. This 26.2 mile journey was all about keeping my head strong. Something I have not been good at in the past.

There is a great deal of mental stamina involved in marathon running. If I can continue to work on balancing mental self control with physical performance, I’ll surely qualify for the Boston marathon sooner rather than later. After my performance at Lehigh, I knew that qualifying for Boston in New York City, with all the physical therapy sessions and injury recovery massages during my training, wouldn't happen. But a marathon PR in these windy conditions is a lot more than I could ask for. I am certainly satisfied. My New York City Marathon debut and first World Marathon Major is an absolute success. And it brings closure to an 11-year pursuit finally realized.

Prelude to my NYC Marathon Dream 2: Training Update

The time is almost here. For 11 years now, I have dreamed of running the New York City Marathon. Many obstacles prevented me from getting here. Whether it was living away from the city for either work or school, or being denied a number of times in the lottery by the New York Road Runners, all of that will go away once I get that amazing feeling at the starting line. A feeling of accomplishment, evidence that one can do whatever they put their minds too. A feeling of joy that I made it to the starting line healthy. 

And indeed I will be healthy. The Lehigh Via Marathon was a turning point in my running lifestyle. It taught me that training for a marathon is more than just running an overwhelming number of miles in the 3 or 4 months leading up to the event. Proper recovery, strength training, and nutrition is also a major factor. I've received plenty of feedback on why and how my hamstring failed me in my last marathon. To name a few:

1. Excessive inflammation

2. Muscle overuse

3. Not enough strength training

4. Weak hips

5. Hot day

6 Not enough hamstring flexibility.

7. Unprepared for hills

All of these comments, whether it came from my doctor, massage therapist, or fellow runners, where all considered in the two months training session after Lehigh leading up tot he TCS NYC Marathon. I continued my regimen of building up to 26 miles running fartlek then giving myself about a month taper with gradual (roughly 25%) decrease on my long run from week to week. 

The Lehigh Via Marathon: The Hamstring Strikes Back

When I arrived at the ArtQuest Center at SteelStacks in Bethlehem, PA, the heat and humidity was first and foremost on my mind. My last marathon in Miami was not so great because of heat and it felt like another marathon disaster was on its way. Lucky for me, a large thunderstorm rolled in that night and cooled the area down by morning. Conditions at the Lehigh Valley Hospital in Bethlehem, PA could not be any better. Cool, brisk 60 degree morning with clear skies for a downhill course. Downhill course: that is where the deception is. Rather they advertised a net downhill course that was also a fast course. Indeed it was fast, but had plenty of bumps and trails in between. So let’s start from the beginning.

The stars were aligning for what was meant to be a great running day. I made sure I was well nourished and empty prior to the race so that I would not have any bowel issues as in previous marathons. The timing of all that I needed to complete, including travel, parking, and baggage check was spot on. My body was feeling great. KT Tape applied the night before to areas that gave me problems in the past: calves and knees. I did think about my hamstring but I figured, salts would do the trick, so this time I was packing the tablets in some tissues.

Race began at 7:10 A.M. and I was hitting my 7:10 mile per minute pace right away. My philosophy is that I just had to maintain that through the whole race, no need to go any faster, and in areas where I went slower, I would make up for it later on with faster paces. First 5 miles saw some steep hills, both incline and decline, so the paces did vary, but once we hit the wooded trails it was a smooth straight shot, slight decline that had me running at 6:45 minutes per mile. It was an effortless run that gave me a cushion for my qualifying ambitions.

Mile 13 is where things became sketchy. I lost my balance for a couple of seconds looking back at the runners behind me. “Always look forward,” an experienced marathoner once told me. That was the beginning of the end for me. Recovering my under 7 pace became extremely difficult and the salts I had in my pockets turned to dust. I had to rely on my gels for salts now, which was less effective. Mile 14 through 20 was a slight incline through another straightaway wooded trail. The salt tablets would have enabled me to regain my under 7 pace for sure. Instead my feet felt like they were dragging as my pace fluctuated between 7 and 7:30.

Then came mile 20. A steep hill that caught all of us off guard showed up as we left the trails. My legs started to severely decline climbing that thing. For me, mile 20 is always the moment of truth: do I run harder or do I take it easy forgetting about any time goals I have. I chose the former. I still had a nice cushion reaching that point at 2:23. A 47 minute 10K was certainly in the cards for my lungs. I would soon learn my legs had a different plan.

Now throughout the course, I was greeted by cheers from various spectators and special ones from North Brooklyn Runners (NBR), who drove up to cheer for teammates that were running. It was a great motivator indeed. Mile 5, 12, 20, and 23 was greeted with encouraging words from these selfless teammates. After the hill at mile 20, I was caught by one of the faster runners in NBR and there he proceeded to pitch the Monday Night Owls run to me. He encouraged me to push hard and work on using the training taught during that run. I admitted I never been to one. (It starts at 9 PM, and I get up at 4:30 AM in the next morning to make it to work). Anyway, he ran with me for about half a mile and I told him to go because my pace was starting to fall off. He actually argued against and tried to stay a little longer. When I started fading to 8 minutes per mile, he had to do what he had to do. I still appreciate his willingness to tough it out with me.

Random shot of SteelStacks that have nothing to do with this story.

As he left I thought, “ all I need is to pause a little at the next water station since I still had a nice cushion. The water station didn’t come until mile 23, and just before I hit the water station, the left hamstring forced me to stop completely in my tracks. I limped to the station and loaded up on Gatorade and bathed in water. The pain started to subside but I knew then my Boston ambitions were over. I was not going to risk permanently damaging anything so I was just going to walk the rest of the way. Some of the runners passing me yelled, “C’mon Brooklyn, a 5K is all that’s left… a 5K is meant to hurt so you got this.” I did have it. 25 minutes stood between my qualifying finish and me at that point.  But the hamstring pain was too great. So I continued to walk. Not long after more NBR cheer squad yelled at me to push. I yelled back, “My hamstring, my hamstring.” It was excruciating pain but their cheers motivated me to push. They came all this way, I didn’t want to let them down by not leaving it all out there on the course.

An 8:30 minute per mile resulted and I still had a shot if the pain would just stay away. But steep hills at mile 24 had an effect on my psyche and I said, “No way!”  Walk up the hills I did. It wasn’t just 1 or 2 hills. But a collection of rolling steep hills, maybe about 5 or 6 with twists and turns, designed to throw people off their pace as they approached the finish. So those last 2 miles resulted in a 10:30 average pace.

The last hill at mile 26, I could see the crowd in sight. I figured I would put one final effort for the cameras. But my hamstring disagreed. People yelled, “David” (reading my bib) and “Brooklyn” (reading my back) as I struggled to the finish. Disillusioned, I came to a screeching halt about 200 feet from the finish as my left hamstring gave out again. It was that point the crowd cheered louder. The announcer shouted my name and where I was from, so I limped forward and crossed the finish line. The energy of the crowd carried me through. My leg stiffened and I couldn’t walk. A nurse met me after someone put a medal around my neck and took me straight into the medical tent. All it took was a 5-minute massage on the hamstring to have me walking again.

So what were my takeaways from this, my greatest marathon experience: an experience that was a combination of success and failure, readiness and surprises, self-determination and reliance on others.

11. My hamstring has become a serious problem. My training regimen now must incorporate proper strength and recovery training that includes regular massage therapy.

22. Marathon running may be based on a runner’s individual effort, but it takes a team to keep you motivated and consistent with your progress. I have to thank the energy from the crowds and the North Brooklyn Runners for giving me that added push and motivation at various points during the race.

33. It’s clear to me that the process of improving and running those miles is more important to me than reaching the goals.

A couple of days prior to the race, my thoughts were on what would happen if I did qualify for Boston. It felt like the joy came from the pursuit as I put in all those miles during training and races. However, today’s race gave the clarity I needed to know that this wasn’t the case. The joy comes from the journey itself. As you run those 26.2 miles, you can encounter anything: Long straightaways, trails, puddles, rain, heat, and humidity. How do you respond? What are your body’s limitations? Are they limitations or are they areas where you can work to improve next time? What adjustments can you make?

3:22:23 was a marathon personal best for me. It certainly didn’t feel like a great success when I crossed the finish, but it’s a testament to the progress I’ve made throughout this journey. Now is not the time to end it. 

5-Year Anniversary Blog: Return to Where It All Started

With all the new challenges ahead of me, as well as the good things that has happened to me in 2014 so far, it is only right that I take a step back and return to my old stomping grounds in the armpit of America. Five years ago, I ran my first half marathon in Long Branch, New Jersey as part of the Leukemia and Lymphoma Society's Team-In-Training. It certainly was a life-changing experience because for the first time in my life I met some selfless people all working very hard to raise money for research to find a cure for blood cancers. These were the same faces I saw out on the course today. 

Throwback -
Long Branch Half 2009

Familiar faces - Long Branch Half 2014

The last month has been quite challenging for me. 

The increased demands from my construction work, and the recent passing of my friend Dr. Helen Zhao, made it hard for me to train as I needed. But I did what I had to do. I arrived at the starting line late, after picking up my bib and checking in my gear at the Late Truck. The race was already underway so I was stuck to bob and weave through traffic with the 2:20 pace group. The course cleared up for me at about mile 3, and from there I held a pretty solid, Boston qualifying type pace. That still didn't stop me from giving high-fives, hugs, and shouts to some of the familiar faces along the route. Judging by the circumstances, a 1:31:25 performance is one that I am certainly proud of. Along with some of the things I've just mentioned, the course itself was not as flat as many might think: 

- Inclines at the bridge and some of the turns through the town. 

- Slight grade inclines on long straightaways that required plenty of work to gain speed.

- And a strong cross wind during the last mile along the beach straightaway that also required hard work towards the finish. 

It's also worth mentioning that my focus was on recovery and injury prevention, therefore, the reason I wore Mojo recovery compression socks. My upcoming schedule demands, which includes some big building projects and an overseas trip, will not be pleasant if I get injured. The socks did, as expected, slow me down slightly, but the benefit is that I didn't feel any calf strain during the race.

Mojo Recovery Compression Socks

Five years ago, during my fundraising campaign, I came up with the quote:

"The joy of giving and working for a cause greater than yourself is truly a blessing"

It was a blessing to see all the familiar faces and selfless people along the route today. The same emotions I felt in 2009, came back today. Their motivation and cheers made me ever so grateful. Today wasn't about PR's or running my fastest half marathon. Rather, I dedicated today's run to my friend Helen. She came to the U.S. from Shanghai, China, to be her best. She fought in a land foreign to her to study, work in NYC, and finally sustain her health. The evil beast called cancer eventually cut her young life short. Helen's struggle was certainly not in vain, because of the selfless people I met at the Leukemia and Lymphoma Society's Northern New Jersey Chapter, the same people out there motivating my run today, working tirelessly to raise funds for cancer research, I am confident there will be a cure. No doubt in my mind.

Prelude to my NYC Marathon Dream.

The half marathon is certainly my favorite distance. Long enough to be a challenge but short enough not to devastate you. I have a good number of them under my belt since my Team-In-Training days, so preparing and training for one isn't as strenuous as it used to be. Today's NYC 1/2 is definitely worth writing a little something about. It may not have been my best performing race, but certainly my most fun half marathon.

Security was definitely on point with dogs and swarms of police in the pre-race and baggage areas on 59th Street. I was actually surprised at how cold it was. Up until a couple days ago, the weather man mentioned 50's (F) and it was hovering between 25 and 30 until the race start. So after emptying out early (lessons learned from Miami) and checking my bag in, I just made it to my coral before the national anthem. It was certainly nice seeing all the North Brooklyn Runners wishing each other the best and inspiring each other to be their best. Along with the crowds and the ABC-7 cameras I knew this was going to be fun.

So the gun went off and of course, I kept to my normal 7 to 7:30 min/mile pace. I haven't run in Central Park since the Joe Kleinerman 10K so I was a little intimidated by the Harlem Hills after mile 3. I took it slower than I should have and ended up costing me overall. A much faster NBR teammate advised me later that it was best to keep my splits at an even pace. Even though the hills are rough in the beginning, running them hard would have been ideal. I would be tired running down the West Side Highway but I would have held a faster pace. Instead, I ended up having to gun it after mile 11 to make up for any time loss. 

Oh well, it was fun. I couldn't help giving high fives to spectators along the side that stuck their hands out to me in Times Square. The wind after mile 7 and turning the corner down the West Side at mile 8, can also be a place that cost me some time. And finally, every time I wrap my legs, I tend to run slower. I wore the knee high socks because I wanted to keep my legs warm while wearing shorts. That has consistently resulted in shin splints. I'm certainly my worse critic. No race is perfect, and we get better with repetition. 

So with a 1:32:40. I am certainly happy. Post-race felt fine. Shins were a little sore but I didn't have the side stitch problem thanks to my new breathing exercises I learned in my last NBR form run. And I can't say enough about the crowds, especially entering Wall Street to the Finish Line. It was one big "NYC 1/2" sign that made you feel really special. Prepackaged post-race refreshments and the words of congratulations from the volunteers was the icing on the cake. Well done New York Road Runners, well done. If this is what you did for 20,000 half marathon runners, I can imagine what it will be like for the 50,000 marathon runners that run through the boroughs this November. Until then, I am patiently waiting for that dream to be fulfilled.

New York's Prodigal Son (Blogger Edition)

Here is a post from early 2012 from my WordPress site. Thought it was worth it to repost here since I decided I like Blogger better. Let me know what you think.

http://wp.me/p1XleN-9