Motivation!

Some signs that folks have been showing along the NYC marathon last year  =]

• "Run like an angry Kenyan." 
• "You are doing it all wrong!"
  
• "Your feet hurt because you are kicking so much ASS!"
• "Don't stop -- people are watching."
• "That's not sweat, it's your fat cells crying."
• "If it was easy, I would do it."
• "Run like you stole something."
• "This is much easier than labor and delivery."
• "You're not slow. You're just enjoying the course."
• "Nipple chaffing turns me on!"
• "It'll feel better when it stops hurting."
• "If I ran it, by God, you can, too."

Have been doing some thinking about the goal I'm setting for completing next years race. Part of me thinks I should set a time goal on top of completing the marathon. But then again, I don't really mind how long I take next year, as long as I'm faster than this guy!

NYC Marathon Street Scenes

 Nice slideshow of images from previous years, pretty amazing event!

Photo Gallery: NYC Marathon Street Scenes

Up tempo, one year to go!

Nice training run today, this time at an increased tempo (154 bpm max) but in a shorter time (42 mins). With the wintertime being in effect I'm guessing that the majority of my runs will be in the dark from now on. Doesn't really matter as the temperature is still great, roughly 15 degrees, so I can run in shorts and a longsleeve technical shirt. And with a glowing armband so people can see me coming. The run went really well, great to notice more improvements. I'm still being overtaken by girls and old people, but I actually overtook a few folks myself! :) :)

On the downside, I now experienced why you shouldn't eat right before your runs. Before going out tonight, decided I needed to eat just a little to tame the monster inside (it was already 18.00) but about 4 minutes before the end of my run I got intense cramps and almost needed to head into the bushes to get rid of the indigestion....not nice so wont be doing that again.

This weekend is the 2009 NYC marathon so it's now only a year away until I'll be at the start. Kind of exciting so I'm hoping to catch the broadcast on TV or on the net. Also, from the 2nd of November I can register for the entry lottery of the marathon (no guaranteed entry) so I'll be one of the first to sign up! If I don't get in that way, there are two other options to get in. The first is to book a trip with an associated travel agency in the Netherlands, who also have entry passes included in the travel package. The other option is to choose an official charity and commit to raising dollars. The latter which I'll do anyway, but still deciding what to run for.

On the official marathon website there are some great daily tips and an excellent piece on course strategy to help prepare for the race..

Another week closer to running 42.195 KMs!

Just finished the last run of the second week training schedule, a 52 minute run in the Vondelpark. And best of all, I'm running farther in the same time than I have before! :) Completed 2 full laps and ran all the way home from the park in the same time with the same heartbeat, improvement I'd say! Moreover, the sprains and pains in my feet were not getting worse, so thats also good news. I decided to take an extra day rest before heading out again and that helped. Already lost 4 Kgs by the way, good stuff!

On another high note, Jopie now started running as well which is good. I was kinda expecting to see this guy show up at the half-marathon unprepared but I think he is taking it seriously so that's good. Don't think I'll see him using schedules to prepare but hey, he'll pull it off as usual! Moreover, he is keen to add the competitive element and promised that if I run the half-marathon faster than he does in March that he'll run NYC with me, now there's an incentive! :)

This week holds more longer runs but also a faster run, anxious to see how that will go......

Fartlek no. 1

Completed my first scheduled fartlek run yesterday (no snickering!) , which was a little tougher than I anticipated. Fartlek means you are running at different speeds and in many cases faster than I have been running. If you train in the dunes or do a hilly run you will get the same results, but as the park is flat flat flat you need to do it by running at different speeds.

I only ran for 30 mins yesterday, but it was quite a challenge. On top of that I think I may have sprained my ankle ever so slightly so need to take care that it doesn't get worse. :( So all in all a nice run but way more out of breath than I've been sor far. Max heartrate only went up to 160 so not too bad. I can really notice the improvements though, running faster and longer than I have been doing so far! Next run on Saturday or Sunday with Joop, shall be fun!

Zandvoort Circuit Run - 28 March 2010

Right, keep moving nicely along! My second "competitive" run will be the Zandvoort Circuit Run, a 12 KM run starting in the Pitlane of the Zandvoort Circuit, covering the racing circuit, the boulevard and beach and then back to the circuit. This one is taking place 2 weeks after the City-Pier-City run in the Hague. At this point I should be way fine running this distance, it seemed like a fun one to cover. The top athletes run it in 37 mins, I'll probably take a good hour for this one.

Check the route map to see this unusual run over the race track and beach.

I just registered for it so there's no way back! :)

City-Pier-City Run - 14 March 2010

Exciting stuff! My first competition will be a half-marathon in March next year, namely the City-Pier-City Run in the Hague. To make things more fun, my good pal Joop has agreed to run this one with me, which should make it all the more eventful. It also means that I now have the proverbial stick behind the door (Dutch saying) and that I'm actually building up all this mileage this early for a good cause.

Check out the CPC race route, which to be honest, still seems a little daunting!

From November onwards I can sign us both up. Now all I need to do is keep training, also during the difficult December month and in much colder temperatures. So hopefully I'll stay injury free to be ready in time.

Wish me luck!

Getting started on week 2.

Completed my first scheduled run for this week with ease. 52 minutes running in total, again at a slow pace / heart rate. Nice running weather albeit a bit colder (10 C) so I did get tricked into putting my thin rainrepellant windbreaker on, which quickly proved too hot. So I guess its true what they say about going out for a run when the weather is getting colder, which is to wear less than you'd think. I'm wearing shorts and a longsleeve technical shirt with a cotton t-shirt under it. More than fine.

All in all pretty sore upperleg muscles, I guess the tennis matches on Monday night might be a little demanding. Might consider throwing the schedule around for now, but we'll see. Starting to stretch more during and after the runs which help. Moreover, the legs need to start getting used to running more so should be easier as we go.

Good to have completed the first week! Getting started is usually the biggest hurdle to take!

Oh, and I have stiff competition!! Just heard that my good friend Keti is also running next years NYC Marathon, fun! :)

Observations of a beginning runner

A couple observations and learnings after my first weeks running:

1. Note to self: Athlete's Foot, Tennis Elbow and Housemaid's Knee are nothing compared to "Jogger's Nipple." That'll teach me for running in a shirt with a logo on it!
2. My marathon training is not as spontaneous as you might expect: I really feel like I must research it, study it and truly understand it so I don't get hurt and more importantly, so I will be finishing next year! So I'm doing lots of reading up in books and online. 
3. Each week I'm enjoying my runs, knowing that I've run further than ever before in my life. That really motivates me to keep going. And that aged 34!
   
4. Develop a game plan and stick to it! Its all about the preparation and sticking to a plan that seems to work for you. While there is tons of advice and plans to go with, they all seem to share lots of commonalities. So I've picked a conservative one and got going. So far so good.
   
5. REST! All the experts, books and online literature suggest that taking ample time to recover during the week is the key to not getting injured. I'm eager to get out and start increasing the mileage but that's how lots of people get into trouble so I keep telling myself to take this slow. Also, I do feel a little sore in my knees, hips and feet after the runs so thats probably also a good indicator..... ;)
   

Didn't read tip 1 from Hal Higdon below! :)

New world!

So completed my first week of scheduled runs with no problems and quite some fun; the weather has been great for running and the changing season is really bringing out the best of the Vondelpark, my hometurf for the shorter runs in the coming weeks. Yesterday's run was 45 mins, still at a very slow pace, but in the 75-80% of max heartrate. Feeling jazzed about really getting started with preparations.

This weekend is the Amsterdam Marathon (today actually), so we decided yesterday to go and sniff up some of the atmosphere at the Expo close to the Olympic stadium (start/finish), where today's runners needed to pick up their starting number and where you can get all sorts of running gear at major discounts. First thing that struck me as I entered the expo was the sheer amount of folks that visit. This years Amsterdam marathon will host over 26,000 runners!! 26,000 nutters who feel they need to punish themselves! And it seemed like they were all at the Expo yesterday. Most of them looked like serial marathon runners, BMI's way in the green zone for sure! :) Some work left for me, definately a new world for me! Great to get the feel of such a large competition. Today we'll show some lovin' to the runners by cheering them on while they cross the park, just around the corner of our house. Returning the favour in advance so to speak, as hopefully they'll be around to cheer me on next year.

8 tips from Hal Higdon to finish a first-time marathon!

Hal Higdon is quite the running guru, I got his book "Marathon - the ultimate training guide" yesterday and its a great read, even if you don't plan to run one. The guy is in his seventies and still runs marathons, having completed over 110 marathons to date! Wow.

So below I nicked 8 tips from his website, pretty good ones. Except for the chili booth, I would have figured that one out myself! :) http://www.halhigdon.com/marathon/Mar00index.htm


With the fall marathon season begun, hundreds of thousands of runners will head to starting lines from New York to Chicago to Honolulu in the next few months, nearly 40 percent of them running their first marathons. 
 

1. Skip the Chili Booth: One year at the Expo a long line formed before a booth near mine offering free chili. The lines at Porta-Potties the next day probably were longer too. We all eat pasta Saturday night, but beware what else you eat and drink. And limit time on your feet. Scott Clark of Indianapolis suggests: "The convention floor is tough on the legs. Sightseeing Saturday also might not be a good idea."

2. Plan carefully race day: Arrive early to allow yourself plenty of time to get to the starting line. You will encounter crowds at the toilets, crowds at baggage check, crowds walking to the start at even medium-size marathons. "With all your fears about running 26 miles," warns Mark Felipe of Arlington, Virginia, "the last thing you need is stress over getting to the start on time."
3. Carry Plenty of Clothes: Be prepared for any weather. "Cold" when you wake up in the morning-or even standing on the line-may turn to "hot" by Mile 20. Make your final racing gear decision as close to last minute as possible. "Wear less than you think," advises Kousik Krishnan of Glenview, Illinois. "Bringing throw-away clothes to the line will allow you to stay warm while waiting for the gun."
4. Follow the Right Pace: Position yourself back in the pack, and don't worry if you "lose" a few minutes because of the crowd. Starting slow can work to your advantage. In a survey of experienced marathoners, 78 percent recommended joining a pacing team, if available. "If your pace group falls behind at the start, don't worry," advises Chicago pace leader Amanda Musacchio of Villa Park, Illinois. "Lost time can be made up gradually."
5. Enjoy the Race Spectacle: A marathon contains not only 26 miles of pavement, but also many precious moments. Bands. Balloons. Friends and total strangers cheering. Fellow runners with funny shirts. "Engage the crowd," suggests David R. Fried of White Plains, New York. "Spectators love to support runners who wave." For a first marathon, running a fast time is less important than having a good time.
6. Find Time to Focus: Acting playful has its limits. At some point in the race, raising your hand for one more High-Five drains too much energy. "When you get to the last miles," says Paula Sue Russell of Findlay, Ohio, "think about all the positive things in your life, nothing negative."
7. Smile at the Finish Line: According to MarathonFoto's Gerald Swanson, four times as many runners buy photos at marathons vs. shorter races. Make yours a memorable one. Don't punch your watch until after crossing the chip mat where photos are taken. Regina, Saskatchewan resident Kris Damm of St. Charles, Illinois remembers her mother complaining about her running the marathon. Nevertheless, Proud Mom framed Kris's finish line photo and hung it on the wall.
8. Thank the Volunteers: "If not for the volunteers," suggests Paul Gottschalk of Evanston, "marathons would not be as much fun as they are." Thank also friends and family whose support made your marathon so special. And don't be embarrassed to wear your medal to work the next day. You earned the congratulations you will receive.

Technology, love it or hate it!

Just completed my scheduled run for today, an easier one compared to Tuesday and it went well. And thanks to my dear sister in law Karin, I now have access to technology during my run, being a heartmonitor.

First time I used it today to try and stay in my 75% - 80% of max heartrate. And I say try because its one heck of a challenge! The HRM I currently have borrowed is a Polar S210, and I spent, much to my own surprise, ample time yesterday on a concept called RTFM. I must be getting old! Let me explain what RTFM is.

Whenever my brother or I would get a new gadget, the first thing we'd do is turn the thing on, and tinker around with it as long as we needed to figure out how it works. We'd probably not get it immediately but eventually after some cursing and messing about we would. Much to the amusement and slight frustration of my dad, he would laugh and shout "Guys, seriously, RTFM!". His thing was to unpack a gadget, only to put it down and start reading the manual (RTFM = read the fucking manual!) Timewise, my brother and I would need about the same time as my dad would, but with a lot more cursing and messing about.

Slight side track, but anyway, here's my point. I think I figured out how to set the HRM, first of all with my own user settings but also setting a scheduled exersice set, with heart rate limits (the 75%-80% of my max heart rate, estimated to be around 180). The watch will beep if you are either below (low beep) or above (high beep) your training zone.

And here's what happened on my first run today with the HRM, damn thing wouldn't stop beeping at me! First low beeps, then high beeps, then a low followed by a high, and so forth and so on! So either my fitness levels are way off and the heartbeat is all over the place or I'm still missing some of the settings options on the watch. Although it wouldn't surprise me if it was the fitness levels after all! :) So will spend some more time on RTFM and will give it another chance during my run on Sunday.

Couple facts: 32 min run this morning, burning 386 calories, running a distance of a little over 4.5 K, in the end mostly in my training zone of 75-80% of max heart rate. Little sore calf muscles, and slight tension in my left foot, other than that went well. Speed below what feels like I could run, but I guess thats the point now that we are getting started! 

Hasta la vista.

UPDATE: Got the device working properly now that I figured out I needed to put the cheststrap a little tighter. Still beeping though, but thats because I'm starting out faster than I should! Helps me in the end though :)

Here we go!

Tonight first run off the new schedule, a mild 45 min run on 75% of max heartrate. And the weather is good so looking forward to it.

However, I played 3 sets of tennis last night so hopefully I won't be too sore tonight....

UPDATE: First run a fact! :) 45 mins, 2 laps in the Vondelpark. Slow pace and felt good. A little sore from tennis yesterday but overall was really doable. Cool!

Leave a comment!

Alright, changed the settings so anyone can now leave a comment.

Look forward to your comments, suggestions and support! :)

More running gear!

I'm pretty much sorted for the colder weather coming! Got myself some technical Asics longsleeve shirts and a lightweight, breathing, waterproof, windbreaker. So come rain or shine, I'll be out there (as I have been the last 4 weeks!) Also got myself a luminescant armband, to warn folks to get to safety! :)

No runs in the weekend as I have been running laps in the park every morning last week, so now its time to give the muscles some rest as I'll be starting my first schedule on Tuesday. All I really still need is a heartmonitor, which for the time being I'm able to borrow. Have my eye on the Garmin 405CX, cool little piece of kit that I shall treat myself to if I complete the first 8 weeks succesfully!

For now, enjoy the weekend!

Goals are nothing without action!

So enough talking, its time to get this lardy, lazy body into action!

Will start out with my first eight weeks of misery as of next week! That's when I'll switch from timed goals to distance goals. 8 weeks to get me to run an hour non-stop and ready to start the next 12 week schedule to get me to run the half-marathon.

For now I'm sticking to the runinfo.nl schedule. Once we're stepping up the action, I might consider running in a group with a trainer or design my own schedule. Anyway, I'm juiced to get going, and now that I've informed most folks that I'm doing this, there's no way back. No pressure then so that's good! :)

8 Week Beginnerschedule: Run an hour (Dutch)

Time to get organized!

So to actually get moving people tell me that one of the first things to do is to: 1. read lots on running, 2. get good gear and most importantly, 3. get going! :)

So to start out I googled lots of great blogs and sites to help me get started and provide info on getting started (a couple links posted on the right and I'll be sure to add more soon). RunningRonald.nl is a great Dutch blog with loads of useful info and links, as is runinfo.nl and a couple others. I also got my first book on running: "Run training: From jogging to Marathon" by Paul van den Bosch. Its an excellent reference to get started, what gear to get, how to avoid injuries, scheme's and schedules, nutrition, etc.

So my absolute first step was to visit Jack Rabbit, a super good runningstore while I was in NYC on 14th street. Great advise and a professional staff. They put me on a treadmill and recorded how I run to see what shoes I needed. Really took the time to give advise and let me try shoes. The fourth pair finally felt good, so.....drum rolls please..... it's my pleasure to present to you my first brand spanking new pair of Adidas Supernova's!

My first run! NYC Central Park Run

Last week we were in NYC visiting good friends who have moved over. I had already started a few minor runs in the Vondelpark in Amsterdam a few weeks ago but just wanted to see the Central Park joggers in action. So the first thing I did in NYC was to pick up my first real pair of running shoes at Jack Rabbit on 14th and decided to go for a couple runs. It went better than I expected and I actually made the full distance with only a few walking breaks in between. Still painstakingly slow, in this run I did 7.2 Km in 50 minutes....ouch! :)

But hey, its a start! And on top of that I already ran the last leg of the Marathon!!

But now its time to get serious, I'll be putting together an extensive 32-35 week program to get me in shape and ready for the behemoth marathon! So I need more gear, more info and a solid plan to get started. Also, I plan to make regular "competitive" (organized) runs which I'll be posting of course!

But anyway, check out my first real run, which, could it be more relevant, was in Central Park! I used TrailGuru on the iPhone 3G, and I must say, its a pretty good capture of the run! Nifty app that I'll be using every now and then. :) I do still need to get my running gear sorted first (heartmonitor, running clothes, etc.)

Dude, are you kidding?? No Way!

First post to this blog, welcome!

This blog will cover the humorous, painful and self depreciating journey of a 34 going 35, slightly overweight, out of shape, Dutch father of 1 who set himself one mother-of-a-BHAG (Big Hairy Audacious Goal); that goal being to complete the NYC 2010 Marathon in November, and live to tell the story! And yes, its now well into October 2009, meaning I have a little over 12 months to try and get myself sorted.

Where did this come from you might ask? Not enough things to do in life? Too much time on your hands? No, not really. Recently, I've been doing some soul-searching and decided that I needed a bit more of a sense of accomplishment, true meaningful accomplishment. Not that being a proud father doesn't already do that for me. Nor the fact that I'm stuck in a rut in any real way. I'm happily married, we have a lovely 1 year old boy who is an absolute happy camper. On top of that we both have relatively good jobs, we live in the heart of beautiful Amsterdam, we travel the world and do, try anyway, to live all out, carpe diem, pura vida and all that. Yet I feel like something is missing. I feel like there is a void that needs filling, and no, this time its not my tummy rumbling! I decided I need a personal challenge that will make a real difference once completed.

So for me, and probably for everybody else, the only way to get to that true feeling of accomplishment is to set ambitious goals, take action, readjust relentlessly until finally, you will reach that goal. Thats the theory anyway. And might as well make your goal a big one!

And let me mention that I'm currently in the 28-29 BMI range, I haven't really done any running in my life, other than the occasional attempts that never really lasted (neither in distance, nor in time, nor in total quantity!) Basically, its against all odds, lets see if the theory I mentioned above works.

So here we go, a little over 388 days! Wish me luck folks! (.......oh man, what have I gotten myself into!)