“Warriorman” Runs Again!: My Best Race Ever

2010

2010

*9/19: Warrior Dash: 3.23 miles: 45:58

*7/18: GE Petit Foundation 5K: 27:33

*6/27: Stratton Faxon Fairfield Half Marathon: 2:12.57

*3/21: New York City Half Marathon: 2:05.39

2009

*12/13: Christopher Martin’s Christmas Run for Children: 5K: 24:30

*11/1: NY City Marathon: 4:39.31

*10/10: Hartford Marathon: 4:43.21

*9/7: New Haven Road Race: 12.4 miles: 1:49.40

*7/30: XTreme Scramble #2 5K: 29:40

*7/19: GE Petit Foundation 5K: 26:37. Ran with my daughter. See pic in "About Me"

*6/28: Stratton Faxon Fairfield Half Marathon: 1:59.18

*5/3: Baja 5000: 5K: 23:41 (7:37/M) 2nd in my division

2008

*12/14: Christopher Martin’s Christmas Run for Children; 5K: 22:57

*11/27: Manchester Road Race; 4.75 miles: 36:42

*10/11: Hartford Marathon: 4:22.19 *Marathon PR

*9/21: Niantic Bay Half Marathon: 1:53.22 *Half Marathon PR

*9/1: New Haven Road Race: 12.4 miles: 1:50.48

*8/14: Corporate 5K: 23:29

*7/31: XTreme Scramble #2 5K: 26:59

*7/20: GE Petit Foundation 5K: 23:29

*7/16: Citizen’s Bank Not Your Typical 5K: 23:48

* 6/22: Stratton Faxon Fairfield Half Marathon: 1:54.55

*5/4: Cox Providence Rhode Race Marathon: 4:52.26

* 4/6: Stratton Faxon Greater Danbury Half Marathon: 2:13.06

*3/16: O’Hartford 5K: 23:59

*3/2: WPLR ShamRock & Roll 5K: 23:48

*2/3: Run for Refugees 5K: 23:21

2007

*12/9: Christopher Martin’s Christmas Run for Children; 5K: 23:26

*12/1: Trumbull NIA 5K Jingle Bell Run: 24:47

*11/22: Manchester Road Race: 4.75 miles: 39:56

*11/18: Wallingford 5 Mile Turkey Trot: 41:54

*6/23: Connecticut Irish Festival 5K Race: 22:25 * 5K PR

*6/17: Branford Road Race: 5 miles: 39:40

*5/28: Washington Trail 10K (Durham): 6.2 miles: 52:02

*5/6: Run for Autism 10K: 6.2 miles: 47:54

*5/5: Essex 5K to Play: 3.5 miles? Race: 24:55

*4/29: Glastonbury River Run: 5K: 23:24

*3/11: O’Hartford 5K: 22:28

*3/4: WPLR ShamRock & Roll 5K: 23:29

*2/4: Milford Winter Wonderland 5 Mile Race: 40:11

*1/1: Chilly Chili Run: 5K: 24:30

2006

*12/10: Christopher Martin’s Christmas Run for Children; 5K: 23:26

*12/2: Trumbull NIA Jingle Bell Run 5K: 26:09

*11/27: Manchester Road Race; 4.75 miles: 47:11

* 11/18: Cheshire Canal Canter; 5K: 29:28

"Runners need quality foods that provide a 'spark plug' for their energy," says Nancy Clark, RD, MS, and author of The Food Guide for Marathoners. These seven "elite" foods for runners will help you feel your best -- and keep you up and running.

· Small bagel with peanut butter
If you're a morning runner, you know it can be tough to hit the road on an empty stomach. It's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power, says Clark. This quick-and-easy snack has carbs and protein, plus it's easy to digest.

· Bananas
If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. A bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.

· Berries
Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That's why, in addition to their high fiber content, berries are a good option for runners. The vitamin C and potassium they contain help the body repair itself.

· Broccoli
This nutritional powerhouse has Vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and health, says Clark.

· Low-fat yogurt
Running and other weight-bearing exercise can help you improve your bone density. But calcium is an essential part of the equation, and many runners don't get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein -- important for building muscle and recovering from tough workouts.

· Lean beef
In addition to being a quality protein source, beef is high in iron, an especially important element for runners. (Iron deficiency can lead to fatigue.) For vegetarians, beans, peas, green leafy vegetables, and iron-fortified cereals are good sources of iron.

· Wild Salmon

Monday, September 7, 2009

My Best Race Ever

Unofficial time for today's 20k (12.4 miles) New Haven Road Race: 1:49:40, an 8:50 per mile pace. Are you kidding me?! I just ran-walked-ran 23 miles two days ago and felt the best I've ever felt for a race? Why? Beats me! While it certainly wasn't the best time I've ever run, it was the most effortless race I've run. I SMOKED the last mile in order to beat 1:50. Details later. I'm celebrating with a Yuengling beer after having the two freebie Red Hook beers after the race. Ummm, if the race report's a day late, you'll know why!

7 comments:

Anais said...: Congrats!!! Gotta love those effortless runs :P

ps: for some reason most of the time when you update I don't see it until days later :( which is why i am behind!; September 7, 2009 at 1:59 PM
Kelly said...: Congrats! That's great!; September 7, 2009 at 2:50 PM
Mel -Tall Mom on the Run said...: GREAT work!!; September 7, 2009 at 3:54 PM
Lisa said...: Congratulations!! Think of that race as a good tempo run. Your fitness is really good! If you plug that time into the McMillan calculator, it has you running a 4:04 marathon. With 54 days left, you are well on your way to that 4 hour marathon!; September 7, 2009 at 9:18 PM
Lindsay said...: niiice job!! glad the race went so well and that was definitely some great pacing! you earned some beer, but don't go too crazy. :)

@anais - i have that same problem randomly with some blogs... i think it's more an RSS issue (not going and fetching the new updates properly) than the blogger? but i dunno.; September 8, 2009 at 12:21 PM
Tara said...: Wow! That's impressive! Way to go Rick! Gotta love those runs where you feel like you could run forever.; September 8, 2009 at 9:25 PM
joyRuN said...: Nicely done!! Congratulations!; September 9, 2009 at 12:20 AM

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"I run, therefore I am." Being able to run is a gift; a gift we should be thankful we have, a gift we should always appreciate and enjoy. Being a runner is a privilege . A privilege that not everyone can enjoy. As a runner, we owe it to ourselves while out on a run to do whatever it takes to have fun. Bask in your ability to enjoy the sights, smells, and sounds while you're running. There are no bad days of running. A bad day of running is better than a good day of not running or not being able to run.

About Team Autism Speaks

For the past ten years I have worked as a Teacher’s Aide in a private school for students with learning disabilities and autism. I have come to realize the great admiration I feel for the parents of autistic children, and the children themselves. I have always wanted to do something to show my support of them. As a result, I raised over $2600 and ran the New York City Marathon on November 1, 2009 on team Autism Speaks. Autism is the second most common developmental disorder in the United States affecting one in every 150 children born today. Despite some promising discoveries, the cause of autism is unknown and a cure does not exist. Every 20 minutes another child is diagnosed with autism. Not only must we find ways to improve the quality of life for children and adults with autism, but we also must find a cure, and soon. I was proud to support Team Autism Speaks, and am proud to work with autistic students. I have the most rewarding job in the world!

Christopher Martin's

My daughter and I

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2010

Monday, September 7, 2009

My Best Race Ever

7 comments:

I AM a Warrior..or The Grand Poobah from The Flintstones!

Yes, you get wet-but it's fun!

My Favorite Place to Run

My first marathon. 5/4/08: Cox Providence Rhode Race: