Another Marathon November

Thousands of medals

It's been a while. Since I got another two races down and some volunteering work at the 2014 NYC Marathon, it's time to catch up a bit. Let's start with November, 2nd. It was a cold and very windy day and I did not envy the runners of this year's marathon for what they probably had to endure at the start line. I was told that it was so windy that running across the Verrazano Bridge (pretty much the first three miles) was hard work. People took turns to run in front of groups to provide cover from the wind. I was standing in Central Park with hundreds of other volunteers and even there it was quite uncomfortable. But let's rewind a bit.

This year I was one of the lucky people to be picked for medal distribution. We were stationed just a few yards behind the finish line and we greeted the runners and handed them their well deserved medals. In the beginning there was plenty of time to hang them around their necks but very soon we had to deal with so many runners that we just had to hand them out. Some runners still begged to have the medal hung around their necks and as long as our "boss" didn't look (we weren't supposed to waste too much time because there were thousands of runners coming by and they all wanted their medals) I was game and did the favor for them. Others wanted to take pictures with me and even others asked if they could have a second medal for their boyfriend, wife, or mother. And then there was at least one guy who put his medal into his back pocket, returned, and told another volunteer that he was still to get his medal. Sneaky dude. I probably should have said something but I had runners lined up to get their medals. We were warned in the beginning that there will always be runners trying to get more than one medal. I am not sure why, though. Anyway, I will never forget the gratitude and relief most runners show immediately after they finished the race. It was a very rewarding experience despite the fact that we had to show up at 8am and I didn't leave home until around 7pm (and some runners were still coming in). I can tell you, though, the whole thing did not feel like 11 hours. It got so crazy busy once the middle pack of runners came in and it kept that way for many hours.

2014 Laurie Harris 5k

Unfortunately, we didn't see much of the elite runners. The first place woman runner came by us but after her all elites were diverted right after the finish line (and before they had to interact with common folks like us) to their own secret hide-out and recovery space. I guess it makes sense, but wouldn't it be great to hang a medal around an elite runner's neck? I assume the first woman was not supposed to walk by us and she was extremely exhausted and possibly not thinking straight anymore.

Two pieces of criticism: While the entire event was managed extremely well, there were a few too many times where I and others had to stop and asked "what are we supposed to do now?" Communication is always key and, unfortunately, many times an issue and for folks like me who do volunteer work at the finish line for the very first time we do need a clearer picture from the get go what is expected from us and what we should be doing next. Luckily there is always somebody who knows but still.

Secondly, why does volunteering on marathon day not earn you the +1 for guaranteed entry for next year's marathon? If you put in 11 hours or your time into this event (longer than any of the runners) why wouldn't I satisfy the volunteering requirement? I've tried to find an answer but I guess I have to bring this up to the NYRR. I'll shoot them an e-mail and see what the reasons are.

After last month's 10k in Bed-Stuy I took a few weeks off from racing. It felt great for my body to get a break and just focus on training a bit more. I am quite happy where I am with my pace and distances and thought it was an extremely successful year. I ramped it up a bit last weekend by running a 5k on Roosevelt Island and a 4M in Central Park. Unfortunately, my ankle/achilles tendon on my right foot has been acting up and something about my left hamstring is giving me a bit of trouble. I decided not to run at all until next week when my next 5k is due. Let me do a quick recap.

The 5k on Roosevelt Island was the 2nd Annual Laurie Harris Hope and Dreams 5k, a race organized by my running club, the NY Flyers, in honor of a past member who died from pancreatic cancer just recently. I was glad to have a race back on the island again because it is so nice not to wake up an extra hour or two earlier just to get to the start line. Unlike last year's event, this time we had quite a few less runners which is not a bad thing per se. It just shows that switching race directors seems to have an impact on the popularity of a race. Last year it was managed by NYCRUNS who took care of most of the publicity of the event - it was listed on their website, and that is how I found out about it before I even joined the NY Flyers. For some reason this time around it was managed by some outfit called Madison Square Consulting and it was entirely up to us, the club, to get the word out. We had some runners from other local clubs, and the president and CEO of the New York Road Runners was there as well (in a non-running capacity, though), but other than that it was mostly Flyers. In the end we had about 130 registered runners which is a lot less than the 450 or so finishers from last year. It was a very nice event nonetheless despite the cold. Plus, I think I found a fellow runner that I will now declare as a fierce competitor of mine and I will always try to beat him. I am not going to name names but he is a member of the Hellgates Road Runners, he's in the same age group as mine (but three years younger), and he beat me in this 5k in the very last mile! But then I beat him by a couple of minutes or so in the 4 milers the next day.

This guy, right there!
Picture by Hellgates Road Runners

As always (and I am not proud of it) I went out way too fast. Everybody already knew who is going to win the race (Brian, our head coach, a 30-something who just ran the Dash to the Finish Line 5k in a 5:20 pace) and I tried to latch on him as long as possible. The first mile went by in 6:06 minutes, the fastest ever for me in a 5k. It was just Brian, another super-speedy guy, two other guys, and me in front for the first 2 1/2 miles. I had a very good shot at getting into third place if for some reason I didn't slow down to a 6:24 in mile 2, and ran an excruciatingly slow 6:45 third mile. I am guessing I just gave way too much in that first mile and the extremely cold air was not helping. In that third mile the Hellgates runner and the first female winner squeezed by and left me in the dust. In the end I still finished in solid 7th place (out of 131 finishers), 3rd for the Flyers, and 2nd in my age group (if there were age groups, that is) with a time of 19:59 minutes, a 6:26 average pace. I made sure that I stayed under 20 minutes and when I saw the seconds tick by when I approached the finish line I knew I had to turn on the afterburner and get it done. And done I got it... barely but I did. Considering the flatness of the course I am not quite happy with my result and luckily I had the opportunity to redeem myself the very next day.

I am somewhere in there
Picture by NYRR

As eighth race for my nine "get into the 2015 marathon" races I signed up for the Race to Deliver 4M which took place the very next day in Central Park. The course was one time around the inner loop starting and ending on the 72nd St traverse. As usual I was assigned to the front corral and, not sure, yet, if this is actually good or bad, went out with the fastest of the fastest. When I entered the corral most runners tend to stay in the back and move only forward toward the start line when told my a race official. I guess very few feel really comfortable starting all the way in the front. Should I? This time I was able to pace myself a little better and the first mile went by in 6:16 minutes and the second in 6:06. Then the three rolling hills came and slowed me down to a 6:38 and I finished the last mile in 6:22. I am not going to add those numbers up (they are after all from the running app) and use the official result instead. My total time of 25:43 minutes, an average pace of 6:26 per mile, placed me 101st out of 5,302 finishers and 10th(!) out of 289 in my age group. If I ran a second or two faster I would have placed in the one-digit in my age group! This, I say, is awesome! Sure, it seems that this race did not attract the best of the best (or at least not that many) but it is still an NYRR event with thousands of participants. This was way cool. Also, I beat that guy from the day before by over a minute. Yes! When I spent some time at the finish line to spectate a bit he walked by me and recognized me. I will have an eye on him from now on...

I feel like I have not reached my full potential, yet. I used to a bit faster and I realize that it is mostly my mind trying to convince me to stop what I am doing. If I can get that reigned in (and I admit it is hard especially with the ongoing nagging tendons and/or muscles) I think I can get down to a 6 minute mile. We will see. I am focusing right now to stay under 7 minutes for longer races like the upcoming Ted Corbitt 15k (in December), the NYCRUNS Winter Series 10M (in January), and the Fred Lebow Half (also in January).

As I said above, I am taking a week off from all kinds of running, hoping that my right ankle will recover enough, and will jump right into the very technical NYCRUNS Winter Series 5k in Riverside Park on Sunday. At least, I will have a shot at an age group award again.

I will try to get my next blog entry out a lot faster than it took me to write this time. This is not a promise, though. Until then, as always, keep on running!

Music on the course

Stolen from www.timtim.com

On my way to work this morning I was thinking about music. Actually, I was thinking about why I am not a fan of going from any point A to any point B, be it walking, running, or taking the train, with earbuds in my ears. Okay, let me rephrase that. Of course, I started to think about it with why I don't listen to music on my runs. If you flip back a few pages to the beginning of this blog you will read that in the beginning I did listen to music on my training runs and during races. I quit doing it, though, because it was a hassle to deal with bouncy wires and sliding earbuds, and I never had the money to buy a decent pair for my workouts or the patients to find the best routing of the wires from my phone to my ears. Why did I never make it a priority to figure it out or spend a few bucks (like I would when it comes to shoes, shorts, or gloves)?

I hate using the car. Every time we go West to visit family I am dreading the accumulated time I would have to sit in a car just to do simple errands or going on a trip. I don't drive so I always end up being the copilot but it is the fact that I am very restricted when it comes to interacting with my surroundings that makes me not look forward to taking the car. When I sit in the car all I have are the other people in the car, the radio that is usually playing nonstop, the stale air that gets blown around, and that seat that gets more uncomfortable the longer I have to sit in it. I cannot just stop and look at something that caught my eye. I can't touch a fence or the leaves of a tree or the flowers that I think look interesting and need my attention. All I hear is road noise, whining kids (okay, a bit unfair to my kids because they are actually very good kids when it comes to road trips), the same music over and over, and the sometimes forceful conversations just to bridge the time. I feel isolated and forced when I have to use the car.

When I put music into my ear on my commute, on my walks or runs, and during my races, I feel the same kind of isolation. When I got a new iPod many moons ago there was a time when I listened to music every time I stepped into a train or walked to/from work. It got old very fast and I started to leave it at home. I love music but I don't love it that much that I would want to shut out my surroundings. I love the latter a lot more because it empowers me and all my senses are available to enjoy life around me. Even though the homeless guy begging for money or the group of subway acrobats shouting "It's showtime!" are annoying but they complete my experience. I would not want to miss it.

And during races? Besides the usual recommendation from race directors to keep the volume at a level so you can hear instructions and warnings I think listening to the sometimes thousands of running shoes hitting the asphalt instead is a lot more entertaining and especially motivating.

Keep on running, and try it without music once.

Off the beaten Path

Waiting at the start line

Last weekend I spent a morning in Brooklyn's Bedford-Stuyvesant for the annual Bed-Stuy Restoration Corp. 10k. It was the same day as the Staten Island Half which I ran last year but decided to skip and do something else and push the longer races into 2015. It was an interesting little race (around 400 runners) that zig-zagged through the Bed-Stuy neighborhood with start and finish at the Bed-Stuy Restoration Plaza. Getting there was a matter of taking the A or C train which dropped me right off at the start line. After the usual pre-race activities (picking up the race number, checking in the bag, do a warm-up mile or two, use the toilet) we went off to a great race. My strategy this time was to keep it calm and simple and try to get faster at the end. Somehow, though, I failed to do this once again and went out way too fast and the last third of the distance was run too slow. My goal was to ran the 10k in under 42 minutes (6:46 pace) but I managed to come in under 41 minutes instead, a nice 40:56 (6:36 pace). I wonder if I stayed with the first female finisher, who ran the race a lot smarter and kept on the slow side for the first three miles and then sped up, I would have done even better. Nevertheless, this was a new PR for me. I finished first in my age group of 40-44 and 16th total (out of 401 finishers). As award we got one of those tall trophies which doesn't fit nicely anywhere at home. I am thinking of planning my races according to what awards are given out at the end. I have to find a spot on the shelf in the living room somehow. Just kidding! But still...

Slowly running on empty

Here are the splits according to my Endomondo app:

1. 6:17
2. 6:34
3. 6:30
4. 6:32
5. 6:41
6. 6:44

Here it is!

The course was relatively flat and there were no sharp U-turns or some such. The NYPD blocked off just enough streets to make the race happen but sometimes a car squeezed in here or there but didn't really pose any problems.

Marathon season is coming up and I will be handing out medals at the NYC Marathon and also volunteer at the upcoming NYCRUNS Brooklyn Marathon in Prospect Park. My next few runs will be the Laurie Harris Hope and Dreams 5k, the Race to Deliver 4M, and last but not least the first installment of NYCRUNS Winter Running Series 5k. I am still waiting for the colder weather to come in but nonetheless, keep on running!

Bleeding nipples

Maybe not the best title for a posting but I guess I should be just proud of reaching another mile stone in my running career: I ran until my nipples bled. What's next? Toe nails falling out? At least my knees held up really well. Let me start from the beginning, though.

Medals!
Photo by MarathonFoto

As my seventh NYRR race of the year (not including the two I had to forfeit because of my fractured toe) I ran the second to last race of the 5 Borough Series, the NYRR Bronx 10 Miles. It's a familiar route since I ran the exact same race at the end of September of last year as well. What I forgot, though, was how semi-hilly it is. It's not bad but it really got to me this time. My goal was to cross the finish line in under 1:10 hours, i.e. sub-seven minute pace, something that was predicted I would be able to pull off. If only my mind did not play tricks with me I probably would have done it. The thing is... those hills are murderous after running nine miles as fast as I could. I had to do something that I promised myself I would never ever repeat again after last year's Staten Island Half: I walked. At the end of mile nie I was fighting myself but the weenie in me ruled supreme and I slowed down to a walk up the hill. It wasn't a long walk, maybe 30 to 45 seconds (time is something funny when you are exhausted) but I did it again for another 15 seconds or so on the last hill, half a mile before the finish line. In the end I definitely lost at least a three quarter of a minute. I admit, walking felt great and I was able to run even better after those breaks, but still... after all I did rather well. I finished in 1:10:38 hours (argh!!! If only I didn't walk!!), placed 401st out of 9,462 finishers, 54th out of 701 in my age group, and 6th out of 81 New York Flyers. That gives me an average pace of 7:04 minutes per mile (I can't believe I walked!) and I improved my last year's time by 3:21 minutes. Next year again. I have to focus a lot more on endurance to get through longer distances just as easily as I get through 5 and 10ks. Just to remind me in the future about walking and to avoid it, here are my splits:

1. 6:35 (too fast!)
2. 6:49
3. 7:01
4. 6:57
5. 6:54
6. 6:45
7. 7:13 (the slow-down was caused by turning the corner into a steep-ish incline)
8. 7:01
9. 7:15 (exhaustion set in)
10. 7:46 (too much walking but very strong finish)

Finished! Literally.
Photo by MarathonFoto

After the usual going out a tad too fast I did quite okay for the first 10k of the race. My original plan was to run a 6:50ish pace bu doing the first 3 miles at 7 minutes, the next 3 at 6:50, the next three at 6:40, each, and the last one in whatever was left in me. Maybe my problem is getting a bit too caught up in keeping up with the "guys" at the start. Most of the time now I start in the front coral with all the people who can run this course in under an hour and I always tend to be front-ish with the fastest of them. For the future I should take note and stay more in the middle or towards the end of the first coral so I get to run with the folks that are more like me, pace-wise, that is. I will learn some day!

All that said, it was a great morning out in the Bronx. We had 10,000 starters thereabouts and when I was waiting for the start and turned around to look back the entire Grand Course as far as I could see was filled with runners.

Still setting up

Ah, I guess I have to mention my nipples. At around mile six I always get a cup of water and douse myself to cool me down. This time I did it twice, spilled quite a bit of Gatorade over my shirt, and sweated a lot. That created the perfect environment to chafe both of my nipples to a point that they started to bleed. I didn't realize that until much later after the finish when I saw a red dot on my shirt, wondering what happened there. Once at home, taking a shower was excruciating because the salt from my sweat irritated the wounds even more and now I am sitting here in front of the computer, two days later, with really itchy nipples. Not sure what to do next time. Either stop pouring water over me and leave that for after the finish line or putting a band-aid over them.

Now that my knees and hips seem to be holding up just fine I created a plan for what to do with winter this year. I am quite excited about this since I had to sit it out last year and so this is what I have planned so far:

October 12, 2014: Bedford Stuyvesant Restoration Corp. 10k

November 22, 2014: Laurie Harris Hope & Dreams 5K, Roosevelt Island

November 23, 2014: Race to Deliver 4M, Central Park*

November 30, 2014: NYCRUNS Winter Running Series - Riverside Park 5k

December 13, 2014: NYRR Ted Corbitt 15k, Central Park*

December 21, 2014: NYCRUNS Winter Running Series - Roosevelt Island 10k

January 11, 2015: NYCRUNS Winter Running Series - Central Park 10 miles

February 22, 2015: NYCRUNS Central Park Half Marathon

* Last two NYRR races to get guaranteed entry into 2015's NYC Marathon

I'm also planning on volunteering for the NYCRUNS Brooklyn Marathon to pay for my NYCRUNS races.

I am back! And we all keep on running!

Fastest Mile

Just crossed the
finish line
Photo by Marathonfoto

I'm back! I dared to put my foot to the test and ran the Fifth Avenue Mile last Saturday. It felt so good to line up with other runners and just give all you can (and try to beat as many of the the other runners as you can.) The Fifth Avenue Mile is a fun event because it was just about running one mile as fast as you can. The start line was on 80th Street, just south of the Met, and the finish line was at the south east corner of Central Park on 60th Street and 5th Avenue. Since it is such a short race we runners were divided into heats by age and gender. I was in heat 10, male runners 40-49 years of age, 677 runners in total. I read a few pieces about strategy and tactics on how to run this but in the end it was just all about go out and run as fast as you possibly can. The only thing to watch out for is probably to not go out sprint-style. Just go out fast and get faster as you go until you collapse on the finish line. The advantage of this course is that the second to last quarter mile is on a downslope and the last one is flat, i.e. there was a lot of opportunity to really ramp it up in the last half of the race. A mile can be extremely long in some races but it was very short in this one. I finished in 5:45 minutes which placed me 902nd out of 5610 finishers, 93rd out of 401 in my age group, and 5th for my team. I think I could have been a tad faster but I wasn't in tip-top shape because I haven't really run for almost four weeks. Considering my injury I was surprised how much I had in me, though. I think I am ready for the Bronx 10 Mile in two weeks.

The other thing I did running related was volunteering for the first NYRCUNS Queens Half Marathon in Flushing Meadow-Corona Park. It was a great event, as always, and I was course marshal at mile 10. The main reasons why I signed up for this were that a) I really like what NYCRUNS is doing, b) I wanted to support them for their very first half marathon in Queens, and c) we got double race credit ($50), an official NYCRUNS race management tech-shirt, a Queens Half tech-shirt, and bagels to bring home. Until today I do not know why so few people want to volunteer for them while the NYRR gets all the volunteers it needs. Sure, it is a requirement to get guaranteed entry in the NYC marathon but why are there so few that would do the same for race credit (free racing!) and just a good time all around? Anyway, it was a great time.

I will give my toe (and my hip which suffered a bit from my limping) another week of rest before I start with doing a few slow and easy runs to prep me for the 10 miles I will run on the 28th in the Bronx. Until then, keep on running!

Sidelined (again)

Shamelessly stolen from
http://www.exercisebikes.us/search.htm

Three weeks and counting... today was the 4M Autism run in Central Park and I had to skip it. Next weekend if the 5th Ave Mile and I have no idea if I will be able to run it or not. My toe is getting better but it is going frustratingly slow. I had a follow-up with a podiatrist a week ago and he suggested to stay away from running for at least two more weeks for the fracture to heal sufficiently enough. If I can jump on the foot pain free I can go back out on the road, he said, and that is not happening right now. In order to maintain my fitness level (or lets say, not to let it deteriorate it too much) I started hitting the gym to use the stationary recumbent bike. It is not the same and requires a lot more time to have the same impact as running but it is better than nothing. I am doing an hour or 45 minutes of cycling every night, followed up with some weight training. I think I will try the elliptical soon, i.e. when I think I can walk pain free for at least an hour. I cannot wait to get back outdoors, though. The gym is mind numbingly dull.

Luckily for this season I have a coach available through my running club and I have been staying in touch with him. According to him I should take a week of easy running once I get the go ahead and then ease back into speed training. To get my four missing races for guaranteed entry into next year's marathon I will have to add new races to my schedule. I am thinking of the Dash to the Finish Line, Race to Deliver, and the Ted Corbitt 15k. If I will not get to run the 5th Ave Mile I will have to add the Poland Spring Kickoff and cancel my commitment to volunteer at NYCRUNS's Haunted Island. Let's cross fingers.

Other races I am interested in running this fall and winter (all NYCRUNS): the Bedford Stuyvesant Restoration Corp. 10k (instead of the Staten Island Half this year), the Festival of Lights Half Marathon (as test how well the coaching sessions prepared me for a half marathon), and the NYCRUNS Winter Running Series (Riverside Park, Roosevelt Island, and Central Park). Also, if I get through the Festival of Lights Half well enough I may try the Frozen Bonsai Half as well.

Keep on running while I put up my legs.

Black and Purple

Not good

Just great - I had two races lined up for this coming weekend and I have to forfeit both of them plus the last 5k in Prospect Park for this season. Why? Because I am unable to walk through my apartment without breaking a toe. Yup. I just walked from the living room to the kids' room to fetch something and hit my pinky toe on the workout machine we store in the hallway. I was hoping that I just sprained it but the cracking sound/sensation that came with stubbing the toe made be suspect something more that just fleeting pain. I did hope for the entire night, though, that ice and pain killers would make it go away but the urgent care visit the next morning and a few x-rays made it clear that I better take it easy for a couple weeks. The good thing: it is just a fraction, it is just the pinky toe, and it is not displaced. According to the doctor it should be as good as new within two weeks but, me being me, I will test it as soon as the bruising, i.e. the pain, subsides. Maybe a week? I really do not want to miss the Labor Day 10k and the Autism Speaks 4M. I am afraid I would lose my fitness and have to start from "semi-scratch" again... I've got points to collect in order to get guaranteed entry into next year's NYC Marathon! Since I will be missing the Percy Sutton Harlem 5k Run I have to make up for it and, fortunately, I will have the Dash to the Finish Line to do so. If I miss the Autism run, I have to find another NYRR race, that I haven't planned on running. Maybe the Poland Sprint 5M or the Ted Corbitt 15k. Or I will run those anyway...

On the volunteering side of things I have done a Long Training Run pace leader job for the 8 minutes per mile group with the NY Flyers and I volunteered as course marshall on for the MS Run the US New York Finish 5k, an NYCRUNs event. I am debating if I should volunteer at the race I registered for on Sunday but my gut says that I shouldn't spend too many hours standing on my feet with a broken toe. I will probably just eat the registration fee and not bother with it any further. I also signed up as a volunteer for the upcoming NYCRUNS Narrows Half Marathon, the NYCRUNS Queens Half Marathon (but I may be running it), and the Yonkers Marathon. I am just not ready to run those distances, yet, but I want to be part of it. And since I get race credit for every time I volunteer I cannot think of any better opportunity to be there through volunteering.

Last but not least, just a quick recap of the seventh installment of the PPTC Al Goldstein Speed Series on 8/13. I improved my time once more and was able to stay under 20 minutes. I finished the 5k course in 19:54 minutes (6:52 pace), placed 38th/292 total and 4th/24 in my age division. I doubt I will be able to run the last one on this series so I just want to mention that this was a great race series with a lot of bang for the buck.

Not sure what my next race is going to be. In the meanwhile, keep on running!

Double header weekend

Go Flyers!

Only six weeks or so left in this year's summer and one more month with a full racing calendar. I have been taking advantage of this weather and raced pretty much every NYCRUNS and some selected NYRR races and have a few left. I also enrolled in a coached running class offered by the NY Flyers, won a first place in my age group twice, improved my 5k, 5M, and 10k PRs, volunteered in this year's iteration of the Marathon Long Training Run, and injured my right knee once more. Let's start with an overview:

Date	Name	Distance	Time	Pace	Overall position	Age group position
7/13/14	NYCRUNS Shore Road Summer Series #2	10k	42:27	6:50	6/193	1/13
7/16/14	PPTC Al Goldstein Summer Series #5	5k	20:02	6:28	67/353	5/20
7/23/14	NYCRUNS Riverside Park Series #3	5k	20:53	6:44	19/334	1/33
8/2/14	NYRR Team Championships	5M	32:47	6:33	323/842	48/117
8/3/14	Sgt. Keith A. Ferguson 5K Run	5k	19:31	6:18	19/860	5/80

It all started with a very humid day out there in Brooklyn on Shore Road. After I missed the first race of this mini series (last year I only ran the very last one) I was able to attend the second one. It was again a very simple out and back race that made us cross underneath the Verrazano-Narrows Bridge twice. Unfortunately, I bought a new pair of running shoes (New Balance 510v2, I am still trying to figure out if I like them or not) just the day before and decided to use them for this run. There was nothing really wrong with them except that one of them came untied and I had to stop a mile away from finish line. I could have run a new 10k PR if it weren't for that but nevertheless I finished just slightly slower than the Queens 10k and even won the first prize in the 40-49 age group. My first first place award! I repeated the same feat 10 days later in the third installment of the Riverside Park Series. There is one upside to winning awards rather regularly: your name gets noticed a lot more often now, especially at NYCRUNS events. I think I mentioned that already in a previous blog posting. That became especially clear at the Brooklyn Bridge race which I will cover in a bit. Stay tuned.

Focused!
Picture by Bob Cowin

The next race I want to recap a bit more in detail was this year's NYRR Team Championships. The New York Road Runners hold this event every year and it is open to members of local running clubs only. It's supposed to give us teams the opportunity to race each other. The women went first this year and the men followed an hour later on a 5 miles loop around Central Park. I actually planned on being on location to watch and cheer on the women but I wasn't able to get out of the house early enough. I arrived just in time to see the first woman cross the finish line, though. It is nice to see that a front of the middle of the pack runner like me struggles just as much as a world-class runner. The latter is just a lot faster but we all give everything we can. Oh, one more observation: puking after a race seems to be normal. One of the top-three female finishers made a pit stop on some grassy area, threw up for a while, and was then joined by a team mate of hers to comfort her. Then they chatted as if nothing happened. So, whenever you feel like throwing up, just pretend you ran your guts out and let it all out, literally.

The weather was perfect when the men lined up at the start. It was raining all morning long and the ladies had a little tough luck but we men were lucky. It was a rather smallish group of runners (less than 900) and we were not assigned to start corrals according to our predicted pace. If it weren't for all the NYRR branding you wouldn't have known it was the NYRR that organized this event. The course was a simple loop starting on 102nd St Traverse, going all the way south, back up on the East Drive, and ended a few yards away from the start. My strategy was pretty much to just run as fast as I could and keep it up and I was pretty successful with that. Within my team I ended up in third position which I am very proud of.

I think there are two dominant running teams here in NYC: the New York Athletic Club (NYAC) and the Westside Runners (WSX). The first is a very exclusive private club that takes in new members by invitation only, is extremely expensive, has a swanky building on Central Park South with overnight accommodations and dining facilities, and churns out Olympic medal winners. So, it is a quasi-given that these athletes rule most events, and that they rarely attend any of the NYCRUNS events. The WSX is open to everybody, dirt-cheap, and also has some extremely capable members. While I would love to run for a more competitive club like the WSX I am going to stick with the New York Flyers mostly because the average age of its members is around 40 years old and I don't feel like an old timer.

Rain does not discourage us.

The other race I want to talk about it one of my favorites: the Brooklyn Bridge 5k, aka Sgt. Keith A. Ferguson 5K Run. It was great fun again even though the weather just barely cooperated. It was the second race in the same weekend I ran the team challenge and it just stopped raining a bit after the start of the race. The wooden planks that cover at least half of the distance were a bit slippery and caution was needed not to fall and hurt yourself. I was surprised, though, how fast I went out and that I was able to hold a very good pace even though it was a bridge, i.e. up, then down, then up again, and finally down to the finish line. I assume the downslopes helped a lot to keep my pace up and the adrenaline made sure that I didn't slow down too much on the upslopes. Despite my new 5k PR I placed fifth in my age group which was a bit of a bummer but definitely added more motivation to keep on training and get the endurance up and upper! The race was spectacular but there was one thing that made it even better. While I was waiting for the award ceremony I hung out at the finish line to watch the runners come in. The race director was sitting there announcing each of the finisher over loud speakers as they come in and all of the sudden I heard him say: "Michael Hocke, how did it go?" Over the speakers. I looked and realized that he meant me and I gave my thumbs up. Then he just talked about me being a member of the New York Flyers etc. etc. I guess I earned my chops for real now and am officially a well known participant of NYCRUNS events. Even though I am not the person who wants to be the center of attention it sure gave me a warm and fuzzy feeling and I was validated for my efforts in running. I will make sure to volunteer as much as possible as well to keep my newly found status.

Running two race in two days was not such a great idea, though. My right knee flared up once more. Luckily a week of rest and some very easy running (NYC Summer Streets is back!) fixed this but it definitely has something to do with my arthritis in my knees. I have top be careful when going down hills fast. That said, tonight is the sixth installment of the PPTC Al Goldstein Speed Series in Prospect Park. One nice long downslope just before the finish line. Will I go easy? Nah, I don't think so. Ice and rest will do wonders.

I will dedicate a separate blog entry for the coached training class I am taking to prepare for my first half marathon that I want to run ready and hopefully injury-free. Stay tuned for that.

And fresh from the press: I was accepted to hand out finisher medals at this year's NYC marathon! This is exciting!

Keep on running!

Busy Summer

Welcome to Governors Island

It's been one of those weeks again. I ran three 5ks in one week. It started on Sunday with the NYCRUNS Brooklyn Cyclones Take Your Base (which I talked about in my last entry), continued with the PPTC Al Goldstein's Speed Series #4, and ended with the NYCRUNS Firecracker on Friday (Independence Day). In the latter two I placed in the top three of my age group and reaped awards left and right. It seems that I am finally able to run a fast enough pace in 5k and 10k races to be a strong contender for placement in the top 3 of the 40-44/49 age groups (in smallish races like NYCRUNS's.) I have another 10k coming up next Sunday so we will see how it holds up. Here are the results for my last two races:

• PPTC Al Goldstein's Speed Series #4, 5k, 20:28 minutes, 6:36 pace, 41st/223 total, 3rd/14 age group
• NYCRUNS Firecracker, 5k, 19:59 minutes, 6:27 pace, 19th/529 total, 2nd/38 age group

I need to improve those times to have a shot at NYRR races as well. There is some motivation, no? 

Taking this picture was verboten!

Let's recap the Firecracker run:

It was a race held on Governors Island on Independence Day. NYCRUNS organized three out-of-schedule ferry rides that brought staff, equipment, volunteers, and runners to the island which was still closed for the public. Not even spectators were allowed at that time and if we had anybody who wanted to watch us they had to sign up as volunteers. I believe this is one of the very few races where the organizers did not have a problem to find all the volunteers they needed. Volunteering spots went fast! At least we runners had the entire place to ourselves. Well, kind of. Park staff made sure that we didn't wander around and made us stay close to the start/finish line. I was caught taking pictures of the Manhattan downtown skyline and was asked to stop and wait until the island opens (at 10am) and go back and stay with the other runners. Luckily, I was able to do some sightseeing at the beginning, just minutes after arriving on the island and dropping off the only piece of baggage I had - an umbrella -, while doing my warmup run and discovered Hammock Grove. When I saw those hammocks I thought that the warmup could wait a bit and made myself comfortable for a but until the sprinklers turned on and forced me to leave.

Always a good time

Since most of the island was under construction the course was two short loops which went by pretty quickly. I kind of liked this arrangement because the more familiar I am with a course the better I can ration my energy and will not be surprised by a hill here or there. The first loop I ran as quickly as I could, trying to hang onto the fastest runners, and by the time the second loop came around I was familiar enough to get through the last 1.5 miles easily; just not as fast, unfortunately. A third or fourth loop would have been boring, though, so I am glad that they didn't try to make this a 10k race. When the finish line was in sight I still had enough reserves that I kicked it hard and outran somebody else who tried (desperately?) to stay on me. I also overtook women #3 and #4 at that time. I scored second place in my age group and the organizers already know my name. This is a rewarding feeling, I must say. A few other NY Flyers were in attendance and a few of us earned spots in the top 3.

 I have a whole week of no racing but finally doing some training runs. Next up: NYCRUNS Shore Road Summer Mini-Series #2 (I missed #1 because it was held on the same day as the Queens 10k.)

Keep on running!

This summer started out better than expected

Getting ready

I am in a racing mood. The warm and humid weather makes me want it even more - I guess I am perverted that way. Or, maybe, my constant streak of  improvements just gives me enough motivation to not slack off just because it's hot and sticky outside. In my last posting from a few days ago I mentioned that I set a running goal for this summer: getting my 5k race pace to 6:30 minutes per mile. Well, one week into summer and I already met this goal. At yesterday's NYCRUNS Brooklyn Cyclones Take Your Base 5k I finished in 19:51 minutes with a pace of 6:24 minutes per mile. That means I also achieved my long standing goal of running a 5k under 20 minutes as well.

Let me recap the race very quickly. I got out of the house a little late and arrived at the MCU Park (the home of the Brooklyn Cyclones baseball team) with just enough time to spare to pick up my bib, drop off my bag, and do a quick five minute warm-up with half-hearted stretches. Next thing I knew the gun went off (okay, no gun, the horn) and we were off. The start line was in front of the ballpark on Surf Avenue, and, as always, I lined up pretty much in front and like with all races my strategy for the first mile is just to hang onto the fastest runners and keep up with them as much as I can which I did by running it in 6:05 minutes. From then on it went downhill very quickly and my paces slowed down to around 6:30 for the last 2.1 miles. We turned left onto the boardwalk and ran a mile or so pass the aquarium until a hairpin U-turn at Coney Island Avenue which slowed everybody down, unfortunately. Then back towards the stadium, into the stadium, a three quarter loop around the field, and through the finish line which was installed right at the home plate. I think I ran a very good race. There were a couple of guys in front of me and I let them pull me along for the first one and a half miles until I noticed that either I was faster than them or they got slower and after a few attempts and a bit of playing around I overtook them and left them in the dust. Once I found my rhythm I was the one overtaking others and did not have anybody else overtake me. As mentioned above, I crossed the finish line in a (for me) breath-taking 19:51 minutes as 23rd finisher (out of 860, which, by the way, is probably the biggest NYCRUNS event I have participated in so far). Unfortunately, I placed a bittersweet 4th in my age group (out of 50) with the third place finishing 45 seconds ahead of me. I did see that guy but he pulled away fast in the last half of the race. Speaking about pulling away: the first female finisher went by me (okay, I kind of stretched the truth when I said nobody overtook me) in the last few yards and I tried everything I could to catch up with her but she crossed the finish line two seconds ahead of me but at least I was able to see how the whole thing works when you win a race. She was 13 years old. After the race we were provided with tickets for free food and beer. The food was provided by Nathan and they handed out pre-cooked burgers or hot dogs and a small side of french fries. We all got two food tickets so in theory you could have lined up twice; I didn't. I also skipped the beer because I did not feel like lining up in line first for a bracelet (where they check your age) and then again at the beer stand.

Finish line

So, what is next now? I guess I want to be ambitious and I set myself a 6:00 pace as goal for this summer. I believe I have the strength to do so but I have to train harder to get my entire body to keep it up. It should be interesting. The NY Flyers offer a speed pass program starting at the end of July to prepare runners for a half or full marathon. I am thinking of signing up for this so I can get a coach-led program to prepare me for a half-marathon late fall and as a first step to the marathon I want to run in November 2015. I will definitely sign up for this year's Bronx 10 mile race in September and maybe the Staten Island half-marathon (I ran both last year and I want to conquer them this year) but those will be the longest races for this year. I don't want to risk a knee injury again. For now let's go fast. Later we can go long.

Talking about fast: next up is race #4 of the PPTC Al Goldstein Speed Series in Prospect Park on Wednesday. It'll be hilly but I'll keep it under 6:30 - I hope.

Keep on running!

One Year later, new adventures, awards, and new PRs

Portugal Day

Almost two weeks ago I ran the JP Morgan Corporate Challenge for the second time. That means this marks the first year anniversary of me running competitively. A lot of things happened but the most important thing right now is that I pretty much recovered from my injuries I sustained from running too far/long too soon and I am pretty much back to the same fitness level I used to be in the summer of last year. Over the last six weeks I ran quite a few races and I will recap some of the highlights. Let me start with the stats first:

Date	Name	Distance	Time	Pace	Overall position	Age group position
5/11/14	NYRR Japan Run	4M	28:23	7:06	463/5707	58/419
5/14/14	NYCRUNS Riverside Park Series #1	5k	22:33	7:16	24/100	3/40
5/26/14	NYCRUNS Memorial Day Ice Cream Social	10k	44:10	7:07	32/361	3/40
5/28/14	NYCRUNS Lousy T-Shirt Race	5k	21:53	7:04	12/72	3/10
6/4/14	PPTC Al Goldstein Speed Series #2	5k	21:12	6:50	70/301	8/18
6/5/14	JP Morgan Chase Corporate Challenge	3.3M	22:40	6:52	849	n/a
6/15/14	NYRR Portugal Day	5M	34:13	6:51	441/5027	59/481
6/22/14	NYRR Queens 10k	10k	42:25	6:50	333/8410	41/641

I was able to get my 5k pace down to below seven minutes per mile again and my goal for the summer is getting it closer to 6:30 minutes/mile. I also got my 10k pace down to 6:50 for the very first time (yay for PRs!) I have plenty of races on my plate to work on this more hardcore. My current week looks a little bit like this: Mon, Tue - one loop around the island for around 4 miles, Wed - a 5k in Riverside Park or Prospect Park (see more about this below), Thu - rest, Fri - one loop for about 4 miles, Sat, Sun - two loops around the island for a total of about 8 miles. If there is a race on the weekend I adjust accordingly and insert a rest day after the race as well, i.e. I will always take a rest day after a race unless the next day is race day again.

Front row seating

Let's start with Japan Day. When I went to pick up my bib at the NYRR headquarters I was surprised to see that my start number was in the three digits because that number determines the start corral and three digits means I would be running in front (the first corral in NYRR races is usually for start numbers 0-999.) For once I would be able to actually see the stage and whatever performance they put on after we lined up and before the gun goes off. You see, your starting position is determined by the pace you set in past races and the 6:55 I got in last year's Dash to the Finish Line 5k was enough to get me front seating at Japan Day. For the Scotland Day run and Portugal Day it was still enough to get into the second corral from the front (1000-1999.) Wait, this is not quite true. The truly competitive runners who can sustain a pace of sub 6 minutes or lower (that is entirely my own guess and I do not have anything but my gut feeling to support this) get two digits, i.e. they get to start in front of everybody else, there is no corral per se for them; they just line up between the start line and the first corral. The race itself was a good one and it felt really good to run a four miles loop in Central Park with thousands of others.

The other big thing that happened was that for the first time ever I got awards! Not just once but three times in a row. I will never be able to pull this off at an NYRR race due to the sheer size and awesome competition in those but in NYCRUNS races it is definitely doable and I sure did it. It started with a tough race in Riverside Park which is known for its hills. The Riverside Park races this summer are part of a series organized by NYCRUNS. For $25 you get to run four 5ks, one every month from May through August, just bring the same bib you got when you registered. In that race I won third place in my age group and won a mug that was given out as swag in one of the Hot Chocolate winter races. This is one of the reasons why I love running and volunteering for NYCRUNS races: they don't take themselves too seriously. Its owner does not earn a million dollar a year like NYRR's CEO and you actually get to talk to him and hug him if you want to when you see him. I digress. I was able to win third place in my age group again on Memorial Day and the Lousy T-Shirt race. I was especially proud when at the award ceremony I was introduced as "... another well known name in the NYCRUNS community..." Did I mention again how I love, love, love participating in NYCRUNS events? I think I did. Then once more in the aptly named "Lousy T-Shirt" race which happened at Riverside Park. It was an invite-only race, it did not cost anything, and it marked the three years anniversary of NYCRUNS. It was a very small but great event and I got one more hot chocolate mug for my third place in my age group.

The other series I am running is the PPTC (Prospect Park Track Club) Al Goldstein Speed Series which is even a better deal: eight races for $25. It can't get any better. It also happens on Wednesdays, every other Wednesday from end of May through August. Winning any awards there, though, is really tough. It is called the "Speed Series" for a reason: these guys and gals are out for blood. The race did make me break through the seven minutes per mile again, though, and I cannot wait to run this course again. It is hilly but there is a very nice and long downslope almost at the end which allows you to really ramp it up once more and literally fly across the finish line.

Now that I crossed the magic seven minutes (6:30, here I come!) it seems that my current default pace for anything from 5k to 10k is around 6:50 minutes per mile at the moment. That creates the possibilities for many more PRs this summer. In the Queens 10k I was able to shave off more than 90 seconds from my previous 10k PR and if I keep pushing the 5k pace I'll beat my current 6:44 PR for this distance soon. This is going to be a great summer! I just got out my injuries stronger and faster. I wonder if the strength exercises I learned to recover in PT also contributed to my better running.

Did I say front row seating before already?

I marked my first year anniversary or competitive running with participating in the 2014 JP Morgan Corporate Challenge and it was a great event. Just like last year, it was an enormous number of runners (around 15,000 AFAIK) but this time I was able to start from the yellow corral which is the second from the front, just like what I promised I would be doing. I was surprised, though, how far in front I was, because the red corral was quite small and so was the yellow. Unfortunately, nothing really exciting was going on on the stage at the start line. Some JPM executives talked and, well, that was the fun part, one of the sponsors had a personal trainer on stage who tried to animate the runners to follow him doing some warm-up exercises. That was quite the hoot. The serious runners in front of the pack couldn't care less and the participants that may have had some fun with this were not in sight of the stage (do I sound a bit like a snob?) In the end I finished the slightly shortened course (it was 3.5 miles last year and 3.3 this year) in fourth place for Team NYU.

Queens 10k

I want to conclude this post with a recap of the Queens 10k which was the highlight of the last 6 weeks or so. The race was held in Flushing Meadow Corona Park in Queens, where we can find Citi Field (home of the NY Mets) and the tennis stadium that holds the US Open. The start and finish were close to the Fountain of the Planets and took us on a grand tour of most of the park. We circled the Meadow Lake, passed by the Queens Museum, had a quick out and back which led us to a 3/4 circle around the Unisphere, and we finished back at the fountain. The views in the park were great. The race course was flat and the weather was optimal to do the best running I was able to do. I was able to keep up with many of the runners up in front and for the first five miles I was able to hold a pace between 6:30 and 6:50. At mile 3 I overtook one of my teammates and knew that I was pretty much in first or second position of all NY Flyers that ran that day, as far as I could tell by the shirts they were wearing. Unfortunately, my mind slowed me down so much in the last mile that he was able to get passed me once again and finished before me. I was able to make up some time in the end by sprinting across the finish line but in the end I was the third Flyer to cross it BUT since I crossed the start line almost 20 seconds behind the number 2 guy in the end I was the second Flyer to place. It is always satisfying to see that I am able to beat other runners who are 5, 10, or even 15 years younger than I am.

Did I not mention in a previous post that I don't run to compete with others and this is all just about me getting better? Well, forget that. I am at a point now where I actually get to win stuff and where only a two digit number of people separate me from the top (in my age group, that is... let's be realistic.) I am out for blood now, plus I am curious how fast I am physically able to run long distances. Right now I am mastering 5ks and 10ks but I am going to sign up for a half-marathon training program that will start end of July to prepare me for a good half-marathon in the fall. This may be the Staten Island or the Yonkers Half, I do not know at this point of time. I am curious how it feels to run longer distances without getting injured badly all the time.

Oh, I also volunteered at the Brooklyn Half and the NYCRUNS Mother's Day 5k/10k. I will recap those experiences in a volunteering special post some day.

Next race up: the Brooklyn Cyclones Take your Base 5k in Coney Island. I am not a baseball fan at all but crossing a finish line within a baseball stadium at home plate sounds like an awesome experience. Plus, we'll get free beer!

Keep on running!

Go Dawgs!

Another weekend, another race. Last Saturday I ran the 2014 Dawg Dash NYC 5k, a fundraiser for the University of Washington Alumni Association. It was a simple loop around Roosevelt Island (I just love events that don't require any traveling whatsoever) but due to the construction south of the Queensboro Bridge the first three quarter mile was going around the tram station and sport center twice before we head off north towards the lighthouse (mental note, create a blog entry that documents a loop around Roosevelt Island in photos), then back down south on the East side of the island and across the finish line close to the sprinklers. It was nice and easy.

Is that coffee?

I never attended UW but my wife did (I did apply once as international student for a year but was rejected). She mentioned this race many weeks ago and a team member of the NY Flyers posted on our Facebook page about it as well. I couldn't resist to register for it and my wife volunteered at the registration table. This was the third time that she was around when I crossed a finish line. The first time was at my very first race, the JP Morgan Chase Corporate Challenge in 2013, last year's Staten Island half-marathon, and this one. While I never want to impose myself and have kids and wife wake up early just to accompany me to some early morning race in one of NYC's corners, it is a nice change of things if they actually do. I guess my chances would improve when I decided to run a destination marathon (or half). Do Yonkers or Philadelphia count?

We lucked out with the weather. At first I thought
they brought over some Seattle rain.

It was a very laid back race with around 150 participants but, as always, some of the runners (including me) meant business and they ran their hearts out. Others took it a lot more leisurely and jogged or walked the distance, because after all, this is also about creating an atmosphere to socialize and network. The last 5k race I ran was the day before the NYC Marathon and I did pretty okay - any sub-7 mile is definitely okay with me - but this time I wasn't sure what to expect. I have been training and running longer races and runs and didn't focus at all on the 5000m distance. I would just wing it and go as fast as I can. As Bill Rodger wrote in his book, Marathon Man, running a 5k is about running as fast as you can and hang in there as long as you can. There is not much strategy involved. I sure didn't have anything planned in how to run it but I think I did okay (unfortunately, not "pretty" okay.) I was in the front line when the horn sounded and I tried my best to stay with the fastest runners for as long as I could. Unfortunately, I am no match for runners who can run sub-6 minute miles and when the adrenalin faded I was delegated to the back of the front group, as always in such small races. Elle, the NY Flyer member I mentioned above, kept running right behind me until around 2.5 miles into when she took off and left me in the dust. I tried to keep up with her, but then there is a reason why she ran two Boston Marathons in the past and I get injured from running a half-marathon, so I just picked up in speed what I could, which wasn't too much, but could not reach her anymore. She crossed the finish line eight seconds ahead of me. I finished in 13th position (out of 145 finishers) with a time of 22:10 minutes and a pace of 7:08 minutes per mile. This is a far cry from the 6:44 minutes/mile I was able to run last summer but it sure is not hopeless. With my treatments for my knee coming to an end I should be able to get out there and train harder again.

After the run there was a after-party at Feile, some Irish Pub in midtown, where us runners could have gotten a free beer (yay for the Irish, the Germans, and the Huskies - three races that offered beer afterwards) but getting into the train instead of just walking home with my wife was not too attractive at that point. Maybe next time.

Next up: the NYRR Japan Run 4M in Central Park on Mother's Day (and after that brunch with my family at Max Brenner for some chocolatey breakfast.)

Keep on running!

Needles in your knee

Yup. That pretty much visualizes it.

Today I got my second round of injections into my knee and I am still alive to talk about it. It's actually not that bad, I must say. It's almost like going to the dentist but a lot shorter and a lot more comfortable. Let me start with summarizing what treatment I am getting.

As explained last time I was diagnosed with grade 1-2 arthritis in my right knee, i.e. the cartilage is worn down and too thin to provide enough cushioning between the bones and the knee cap. That can cause all kinds of uncomfortable pain in my knee after running, prolonged bending of my knees, etc. Luckily, there is that stuff called Euflexxa on the market that provides artificial lubrication for cases like mine. There are a few downsides to it, though. 1) It is quite expensive, almost $2,500 per treatment (which is covered 100% by my insurance - lucky me), 2) one treatment consists of one doctor visit, i.e. injection, per week for three consecutive weeks, 3) it needs to be injected via needle into my knees, and 4) it only lasts for six months after which the whole process needs to be repeated. The time between treatments can be extended if I decided to become less active but while I want to keep running it is suggested to follow the recommended treatment schedule.

So, when I come into my doctor's office I am asked to lie down with a wedge under my legs that keep my knees bent in a more or less 90 degree angle. Wait, not true. I have to sign a consent form first that relieves the doctor from all kinds of responsibilities for certain problems such procedure can cause - business as usual. The first thing the doctor will do is to sterilize the surface of my knee and then apply cold to numb the skin around the injection site. Then he will inject lidocaine to block the nerves on the side of the knee. This is probably the most uncomfortable part of the entire procedure and, not unlike at the dentist, you will feel a tiny bit of pain and some burning sensation when the drug goes in. In my case, most of the "drama" plays in my head (my dad used to call this "Kopfkino") and I am always lying there, waiting (instead of going to my "happy place") for any kind of pain to surprise me and make me jump up, swearing like a sailor. It never happens, though. All the nervousness for absolutely nothing. Once the knee is numb, which is a matter of seconds and feels absolutely nothing like lidocaine in your mouth, i.e. it doesn't feel weird or anything worthwhile to report, he takes a second syringe, the one with the Euflexxa, and injects it in that same area. I kind of looked when this happened the very first time and seeing a syringe sticking out of your knee does look a bit amusing. The doctor told me that there are certain spots on the knee that are perfect for this kind of injection because there are no tendons or muscles to puncture through, and I agree with this, because I have felt very little soreness afterwards. Since I am getting this done for both knees the same happens for the second knee as well. Last but not least he bends my knees up and down for a while to redistribute the gunk he just put in there and you can actually hear it move around. It's hard to describe what kind of sound it makes but with the sensation of what's going on inside the knee it made it sound like somebody is popping bubble wrap very quietly. The whole thing takes less then 30 minutes and I am out of there quickly.

It is probably too soon to tell if it actually does anything good, but I must say that my knees do feel quite a bit better than before. The 4.5 miles I ran two days after my first injection felt really good. No pain in the beginning, during, or after the run. It was pure bliss. At this point I want to credit the physical therapy and the injections for that.

I will get my third and last round of injections at the end of next week and I will report back over the next few weeks or months what difference it made. Stay tuned.

Next race up: The Dawg Dash 5k on Saturday. My wife will be doing registration, handing out bibs, and refreshments.

Keep on running!