“Warriorman” Runs Again!: I Want Your Songs...NOW!

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

Tuesday, October 27, 2009

I Want Your Songs...NOW!

I said I would do this several months ago, but never did. This time I will. I want your song recommendations. Leave a comment to this post with the one song, yes ONE song that gets you pumped while you're running. I promise that I will put your song in my mp3 player. I'd love to have a song from all 27 followers to listen to. You guys have supported me through this blog, now's your chance to musically support me as I run 26.2 miles through the five boroughs of New York City this Sunday. What are you waiting for?! Go post your song NOW!!!!!

14 comments:

Kathy said...: I fully support this idea, and will subsequently be stealing this playlist once it is finsihed :D

#1-Don't stop me now by Queen
#2- I Gotta Feelin by The Black Eyed Peas

Sorry, I can't just post one-they are getting me through it right now!! Happy Running!; October 27, 2009 at 6:24 PM
joyRuN said...: Greenlight - John Legend & Andre; October 27, 2009 at 6:53 PM
Unknown said...: This is so bad but just Sunday, during my long run, I heard "Gold Digger," by Kanye West and it put a smile on my face. I know, it is a wicked song but it is entertaining. Sorry if it's too nasty but it is funny.; October 27, 2009 at 7:01 PM
Rookie on the Run said...: Try "Best Years of Our Lives" by the Baha Men. It has a super fun, make-you-want-to-move beat!; October 27, 2009 at 7:24 PM
Relentless Forward Commotion said...: well now you have 28 followers, so here is my contribution :)

"Stronger" by Kanye West (i'm not a fan of his particularly, but the lyrics of this song get me going every time!)

And when I'm in a beautiful, fall, Sunday afternoon sort of run mood, I like anything from Chicago...perhaps a little "saturday in the park"? A little out of the ordinary, I know!; October 27, 2009 at 8:45 PM
Lisa said...: Great idea Rick! Here's my contribution:

Viva la Vida by Coldplay.

Everytime I hear this song I want to run.

I've seen Stronger by Kanye recommended on various blogs... I need to check it out even though I can't stand him.; October 27, 2009 at 10:49 PM
Anais said...: I agree with Believe - I want to steal the playlist when you`re done!!

Since Meg Runs picked Gold Digger (although I was going to give the Glee version), I will have to nominate:

"Push It" sang by the Glee Club (or just Glee I'm not sure!). You can find it on iTunes among other places :); October 27, 2009 at 11:39 PM
Mel-2nd Chances said...: love Beautiful Day from U2, and Smile by Vitamin C works everytime :) I'm so excited for you!; October 27, 2009 at 11:39 PM
Unknown said...: I'm back. Out of guilt. Thanks to Sam though for the shout out on my song choice. Anyway, I'm not a Kanye West fan, that being said, I do like his other song, Stronger. I also like the inspiration of James Taylor, corney but inspirational. He helped me on Sunday too. Just had to redeem myself a tiny, tiny bit.; October 28, 2009 at 12:14 AM
Anonymous said...: Fired UP - pat benatar

can't wait to see what you get (p.s. i have loads of others if you want any hence the 14 miles extra i had on my own playlist); October 28, 2009 at 5:57 AM
Irish Cream said...: OMG, I just CAN'T limit it to one . . . here are a few ;)

#1: Empire State of Mind by Jay-Z and Alicia Keys (awesome NYC song).

#2: List of Demands by Saul Williams

#3: Pump It by the Black Eyed Peas

#4: Chicago by Sufjan Stevens

Okay, sorry. I totally cheated. But these songs all really get me pumped up!; October 28, 2009 at 8:31 PM
Lisa said...: "Believe" listed two of my favorites. Another one I really enjoy right is "Gives You Hell" by the All American Rejects.

Oh, and "Poker Face" by Lady Gaga is pretty good too.

Sorry... I didn't quite follow the rules. ;-); October 29, 2009 at 1:24 AM
Lindsay said...: i would recommend giving all these a screening, 'cause i know different people are pumped up by different genres. while irish and i might run a 5min mile to jay z's "empire state of mind", you might hate it and want to lay down :)

i have to send the jay z song vote by irish, but i understand if rap/hip hop isn't your thing.

one that really gets me going is "let it rock" by kevin rudolf, but it's also hip hoppy.; October 29, 2009 at 7:54 AM
Lindsay said...: *second the vote not 'send' the vote... that makes no sense; October 29, 2009 at 7:55 AM