Post run Dailymile meetup

Check out this article on our fundraising effort for the BCAC!  Donate now!  I also did a radio interview this past week too. Listen

It was another great week of training!  The mileage was down but the speed was up.  A special thanks to the dailymile friends that showed up Saturday and ran one of my last longer runs with me.  A very special group.  We are getting down to the wire here, I actually am leaving for Colorado tomorrow morning, I can’t wait!

Here is a re-cap of this weeks training:

Tuesday, August 10: 6.24 miles – I didn’t really have a goal for this run but as I watched the Garmin I thought it would be nice to be in the 8′s today.  It was a struggle my head is always telling me I am not a speedy guy, I am a slow and steady guy. Give in to the 9 minute mile, relax. This was a small victory. The splits are all over the place: Mile 1: 7:55 / Mile 2: 9:19  / Mile 3: 8:53  / Mile 4: 9:40 / Mile 5: 9:15 / Mile 6: 8:55 / Mile .24: 8:01

Wednesday, August 11: 8 miles on bike, 2 miles on treadmill 15% incline, 100 sit-ups, 50 push-ups, 50 squats

Thursday, August 12: 6.45 miles – Awesome hill run with Juda this morning! The skies got dark the winds picked up and the skies opened up and dumped on us. It was awesome! We ran over to Bellemore Rd. and used it as our hill. It was like a river. Great run.

Saturday, August 14: 9.05 miles – Great run for several reasons:  1. Weather was perfect  2. Got to run with some great people  3. I felt fantastic.  4. I love running in downtown B’more.  I am lucky to have such good people around me. Big thank to Jeanne for setting up this meetup.  Thanks to Brodie, Mike, Kathleen, Juda, John, and Darryn for all your support. I really had a great run today here are the splits: Mile 1: 10:27 / Mile 2: 9:27 / Mile 3: 9:10 / Mile 4: 9:20 / Mile 5: 9:59 / Mile 6: 8:18 / Mile 7: 8:33 / Mile 8: 8:30 / Mile 9: 8:41

Sunday, August 15: 12 miles – 1st run Hot to Trot 4 mile race: Alright, if you know me then you know I don’t run in the 7′s.   I was as surprised as you when I saw my splits at the Hot To Trot 4 mile GPS race. Check them out:
Warm up: 8:53 / Mile 1: 7:16 / Mile 2: 7:51 / Mile 3: 8:01 / Mile 4: 7:50
2nd run, cool down:  This mornings 4 mile race was a good confidence booster for my training.  I had twelve on the training schedule so after my 4 mile run with a half mile warm up, I continued on the trail to get my miles in. Good day, last double digit run before the main event.

Believe in the Run

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Camping on Michele's birthday weekend

This week was a little bit weird.  The taper began and and big weekend miles didn’t feel so big.  Tapering is always a strange place to be.  For weeks you are pushing as hard as you can to keep increasing your strength and endurance then suddenly, you start going the other direction.  The big event is still looming and you are relaxing, it’s unnatural.

Here is the re-cap of week 8:

Tuesday, August 3: 6 miles – Second run in the Brooks Ghost 3s, its official I like them. Funny they remind me of the Newton Sir Issacs trainers. My legs felt a little rusty from the long runs last weekend, but by the end of the run everything was going quite smoothly.
In my post run shower I got a bit philosophical about running and competition. I have come to the conclusion that I am competing against myself and lately I have been winning.
Wednesday August 4: 8 miles on bike
Thursday, August 5: 8 mile Tempo run – Mixed my tempo work out with some hills. Here are my mile splits, see if you can guess where the hills were:
Mile 1: 8:29
Mile 2: 8:08
Mile 3: 8:51
Mile 4: 10:01
Mile 5: 9:12
Mile 6: 8:40
Mile 7: 8:56
Mile 8: 8:51
Saturday, August 7: 12 miles running 2 miles hike with wife – I can’t believe it.  I have been looking forward to the TransRockies Run for over a year and I will be off and running in 14 days.  It is bittersweet.  I know there will be some post event lows after this run.  So much of my time has been spent preparing for it.  I have NYC and the HAT coming up so it shouldn’t be that bad. Good 12 miles this morning. Going camping with my girl.
Sunday, August 8: 16 miles – Well, after some rowdy campfire drinking with some friends for my friend Michele’s 30th B-day, I thought today’s run would be a lot rougher.  While it was a hard workout, it was hard for the right reasons.  It was hot out there and I think I wanted to punish myself.  I chose a pretty hilly route and went out of my way to run down Bellemore and run back up the notorious hill.  It’s a good quad buster.  I had a few more good hills on this 16 miles.  I am glad to have one more week of training under the belt.

-Believe in the Run

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From left to right Thomas N. (me) Adam Rosenberg Director of BCAC, Juda McGannon

This past week was the fundraiser for the Baltimore Child Abuse Center (BCAC.)  We raised $800 that night, combined with $300 in checks and $1,935 of online donations we are now standing at $3,035.  That leaves us at $8,265 still to go to hit our goal of $11,300 ($100 per mile of the TransRockies Run.)  Thank you to those who came to the fundraiser and have donated online too.  Donate now if you would like to help us reach the goal.

Training
This was the peek mileage week and it looked daunting as hell when I saw it coming.  The great thing is, I hit two new PRs (Personal Records.)  One for Most mileage in a a week, 75 running miles.  The second PR was for running miles in one month.  In July I ran 244 miles, my closest month before that was 164!  This week was a tough one and very rewarding.  A special thanks to the Dailymile community for all their support.  Here is the breakdown for the week:

Monday July 26: 4 miles, with some cooler temps
Tuesday July 27: 9 miles, I was supposed to run 8, but I accidentally did 9 miles. That’s what happens when you improv your running route.
Wednesday July 28: 8 miles on the bicycle, 2 miles on the treadmill at a 15% incline, 100 sit ups and 50 push ups
Friday July 30: 18.27 miles in great temps, a gorgeous morning
Saturday July 31: 20 miles, started off a little tough but evened out as kept going.  I thought about my friend  Andy O. running his 100 miler and hoping it was going well for him. It made twenty miles seem tiny.
Sunday August 1: 22 miles, I thought this 22 mile run was going to be a big struggle. I was achy and tired. I downloaded Dean Karnaze’s 50/50 book on the iPhone last night and started listening as I began to run.

The running actually seemed to be going well and almost seemed effortless for the first 5 miles. I was feeling good. I thought about taking some walk breaks but I didn’t need them so I kept going. I really enjoyed Dean’s audio book. I have been running without music or anything for a couple months now and it has been great. This being my third solo long run I needed some company.

That wraps up week 7 of training.  Believe in the run,

Thomas

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Tuesday July 20: 8 Miles My head game for this run was avoiding any back tracking or out and back on this eight miler. I did a pretty good.
Wednesday July 21: XTR 2 miles at 15% elevation on the treadmill, 50 push ups and 100 sit ups
Thursday July 22: 6.57 miles of hills – Good hill workout. I did 5 repeats on steep smaller hills I could sprint up and then take a breather at the top and then 3 on long grinding hills that really sapped the energy out of the legs. I felt good that it felt so hard and I was able to do it.
Saturday July 24: 12.21 miles – Baltimore broke a record for the hottest LOW in history. It was 86º at 5 a.m. CRAZY. I met up with Paulie G. and ran two miles from his house to meet up with about 50 runners practicing for the Baltimore Marathon (pictured above). I spotted a couple other DM runners there, Jenna O. and David D. I ran with a hydration backpack and needed it.  Good run overall, I was happy with my pace especially in this heat.

Sunday July 25: 20.21 miles – I met up with Jeff Arricale and Becky at Charm City Run. We ran 12 miles together in some hot hot heat. I continued on to get my twenty in. Around mile 14 the wheels came off. This is what this training is about, getting to a crash point and moving forward. The heat had gotten to me and my stomach was turning. I was feeling pretty nauseous. I walked for a little bit to get my bearings back it worked. I was back to running and just let my self walk when I needed to. I finished up running and was happy to be on my way home. I drank 4 liters of water and one 16 oz Vitamin Water during the run.

I stopped at a Royal Farms on the way home and picked up two bags of ice for my ice bath. The bath was great! Recovery socks on, and I am ready for tomorrow’s run.

Another week down, I can feel the Rocky Mountain high getting closer. Thursday night we are having a fundraiser to help The Baltimore Child Abuse Center.  Please feel free to contribute to the cause.

Believe in the run.

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Rockville Rotary Twilight 8k with the Dailymile Crew

Week five was a great confidence booster.  I had a milestone mileage week with a total of 64 miles.  My body feels strong and is functioning well.  Here is a breakdown of the activity:

Monday August 12: 6 miles The training is working, after two decent runs this weekend my legs still felt good this morning. I still had pep in my step.

Tuesday August 13: 3 easy miles in the morning then 4 miles at the track (total 7.)  I did something a little on the dumb side. At the track workout I really pushed the 200s out of vanity, it would have been an easy way to get hurt.  I have reminded myself this is a distance event not a sprint that I am training for.

Wednesday August 14: 2 miles on 15% incline on the treadmill 50 push ups and 100 sit ups.

Friday August 16: 14 miles, I got up early for this one.

Saturday August 17: 11.5 miles in the morning, then Cindy and me drove down to Rockville for the Rockville Rotary Twilight 8k, What a great race! I will be doing this one again it was a lot of fun plus we met up with the dailymile team and had drinks after the race and a little late night food. Good times.

Sunday August 18: As you can imagine it was tough getting up for this run.  I didn’t get started until close to noon.  It was super hot and humid out.  The best thing I can say about this one is that I got it done.

Through my TransRockies Run I am trying to help children in Baltimore that are suffering. Please help me raise funds for the Baltimore Child Abuse Center

Believe in the Run.

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After crossing the Stream during the BRRC Sweet Air Trail Race Sunday

I am definately getting stronger on my back to back runs.  It is reassuring to feel the progress. Here is a recap of the week:

Tuesday July 6: A hot and humid 7 miles – Air quality alert was RED for Baltimore, temps to hit 105º but it felt hotter due to the humidity.

Thursday July 8: 6 miles with stairs – This was a tough one. Very hot very humid (sound familiar?) I got up extra early and went downtown to hit a great set of stairs that climb Federal Hill near the Baltimore Harbor. Once up the stairs you can loop the park and hit the stairs again and again. It is almost a perfect quarter mile, so at least 4 good stair climbs a mile. (see the picture of the stairs bellow)

Saturday July 10: 12.28 miles Group run with the Baltimore Road Runners Club – Nice run made even better when it started to rain. It is a lot of fun running with the BRRC, some good people show up for these runs at all levels.

Sunday July 11: 16 miles, 6.5 miles in a BRRC trail race then 9.5 miles on my own – I had a great running day. Starting with the BRRC Sweet Air Trail race. I took off nice and easy and just got stronger as the race continued. I don’t normally pick people off but today I was in a grove and doing some passing.  I don’t know what it was about today, I was running strong.  Several BRRC and Dailymile people were in attendance.

Review of the BRRC Sweet Air Trail Race

This was probably my favorite trail race ever.  The trail was beautiful, there were two stream crossings, mud, technical rocky areas, soft shaded stretches and steep climbs.  The people there were all supportive and there to have fun.  The cost of the race was $2 for BRRC members $5 for non-members.  You can’t beat that.

Don’t forget.  I am raising funds for the Baltimore Child Abuse Center, please give.

Thursday's stairs

BRRC meet up on Saturday

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Jeff and me at the end of 10 miles 8 more to go.

This week seemed a bit easier than last week, it was about 10 miles shorter. Here is the break down:

Monday June 21: off
Tuesday June 22: 6 miles Ran home from work and added on a couple miles
Wednesday June 23: Xtr – Biked to the gym 4 miles, Stairmaster for 20 minutes, treadmill at a 15% elevation and walked as fast as I could for 10 minutes.  Then 125 sit-ups and 50 push-ups
Thursday June 24: 6 miles
Saturday June 26: 10 miles
Sunday June 27: 18 miles – My friend Jeff Arricale and his girlfriend Becky ran 10 miles of this one with me it really helped the miles move along.

I switched up from my Camelbak to a Nathan HPL 020 and packed it with the required items for the TransRockies.  I had 60 oz, of water, two Ginsting Honey Stingers gels, Pentax camera, iPod, Arc’ Teryx GORE-TEX Paclite jacket, Warm hat, gloves, first aid kit, blister kit, and an emergency blanket.  With a full bladder and all that gear the Nathan HPL 020 was only a little over 7 lbs.  I ran the 18 miler on Sunday with the new pack.  It is more comfortable to run with than the Camelbak and I really appreciated having gels easily accessible.  Typically with the Camelbak I would need to take the pack off to get to the gels.  There was less jostling around with the Nathan as well.  I would recommend the Nathan pack for runners.

Nathan HPL 020

My friend Ed Kelly connected me with a runner that participated in the 2009 GORE-TEX TransRockies, Brian Gaines.  Check out Brian’s TransRockies Run Recap

Please help me raise money for the Baltimore Child Abuse Center by sponsoring Juda and me by visiting our FirstGiving page.

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Brian L. Stephanie M. Brodie W. and Me

So about two months ago I was messaging back and forth with Stephanie M. on dailymile.  We were thinking it would be fun to run a race together, Stephanie mentioned The North Face Challenge in DC.  I wrote her back and let her know that I was registered.  She said I was nuts and she registered too.  We were kinda nuts we only had about six weeks to get ready for a trail marathon.  If you know anything about road running vs trail running, you know trail running is harder.  I emailed Brodie and roped him into the madness too.  We are running enablers, its a good thing.

June 5th came fast and the next thing I know I am waking up at 5 a.m. getting my gear together and rushing out the door to go pick up Brodie.  I left something in the house so I ran back to the house, as I was running I stepped on the hose and slightly turned my left ankle (FORESHADOW ALERT).  I hopped back in the car and picked up Brodie stopped at Starbucks and got my pre-run ritual meal: tall coffee, slice of banana walnut bread, and a black cherry yogurt.  Brodie knew some back roads and we were to the shuttle bus before we knew it.  We met Linda on the bus and she hung out with us until the start of the race.

Stephanie pickin' up packets

Stephanie picked up my packet for me the night before so I was eagerly awaiting her arrival.  From a distance I saw her orange dailymile t-shirt.  We had a Hallmark moment as we opened arm hugged.  It was the first time we met, but just like when I met Steve S. and Andy O. it was like we already knew each other and were old friends.  It was hot out there and I was already sweating.  Another dailymiler Brian L. showed up too. Now we were all together, Brodie, Stephanie, Linda, Brian, and me all just waiting for the start of the race.  It came fast enough.

All five of us started the run together and the terrain was deceptively easy for the first couple of miles.  I came to run with Stephanie so I made sure I didn’t lose her in the crowd.  The trail got harder and hotter.  I was dripping with sweat, I couldn’t be any wetter.  Stephanie was wearing a little green sparkle skirt that made a lot of people smile and comment.  For most of the first 13.1 miles I kept hearing “I love your skirt” when I wasn’t hearing that I was hearing Stephanie cheering on other runners.  I found out that she was a cheerleader in high school and college.

Spotting Mark at the 1/2 way

Stephanie had planned on only running 13.1 miles of the event.  When we made it close to the half way point we spotted Jason P. from dailymile and then Stephanie’s husband Mark.  We said a quick hello and made it to the aid station where we filled up on water and nutrition.  Did I mention it was super hot and humid.  I went through 64 oz. of water in 13.1 miles.  We saw Greg S. from dailymile at the aid station, he was pacing a friend doing the 50 miles.  I said my goodbyes to Stephanie and got back on the trails.

I felt good at this point and started to pick up the pace.  It was fun I was passing a lot of people.  I knew I still had a long way to go so I tried to keep myself from getting carried away.  By the time I started to really feel the distance I was pretty over heated.  Having the Camelbak with 64 oz. of water turned out to be a life saver as I gulped enduralytes, Stinger gels, Clif Bloks and loads of water.  It was seven miles between the aid stations and in 90º weather and 90% humidity that would have been a long wait for water.

I started getting really fatigued around mile 17, maybe that is why on a steep downhill I wasn’t careful.  Next thing I knew my head hit the ground and I did a summersault.  I had turned that same left ankle as I had running back into the house.  I hit hard my upper arm is deeply bruised, my knees have small cuts and my wedding band cut into my hand and was bleeding.  I got up and knew I was screwed, it was tough to walk let alone run.  I was not going to DNF (did not finish) this race.  I started walking and started going to a dark place in my head.  I really started to beat myself up.  I thought I had lost it and was thinking I was weak.  At this point I was about 7-8 miles out, at the pace I was walking (about 18 minute miles) this could be awhile.  People I passed were starting to pass me, this SUCKED!  I needed to start running.  My first couple of tries were on the shorter side.  As I kept going the runs got longer.  I was bargaining with myself, thinking just run to that next uphill or run to the next spot of shade.  Every time I had to stop running I would start to beat myself up again.  I spotted a few other dailymile people on the trails, Brian F. and Matt the “No Meat Athlete” it lifted my spirit.  The last aid station had Coca-Cola it was cold and delicious and I drank a lot of it.  Coca-Cola fueled the last two miles I was done with this race and just bit down and ran as hard as I could.  I knew Brodie, Brian, and Stephanie would be waiting at the finish.  So would beer and ace bandages.  I was right about the beer, no luck on the ace bandage. Stephanie captured my finish on video.

TNF Finish from Thomas Neuberger on Vimeo.

Overall, even with the extreme heat, humidity, busted up ankle I had a great day.  I hung out with my dailymile friends, completed my 9th marathon, pretty good stuff.  Oh yeah did I mention I met Dean Karnazes?

Dean Karnazes & Me

I can’t express how much the site dailymile has improved my running experiences and my life.  If you are not on it you should be what are you waiting for?  Thanks again to Brodie and Stephanie without you it would not have been the same.  See you at the next adventure.  I forgot to mention this was Brodie’s last run before a hernia operation and he actually ran 30 miles.

Results: 27.8 miles 6:22:52 – 67th place overall, in my age group 18th place, out of men 45th Considering I did it with a bum ankle, not to shabby.  I will take it.   -Believe in the Run

Check out these shots of the ankle a day after the race:

Stephanie and Brodie

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2009 Baltimore 10 Miler in Newtons

Being part of the marketing community, I hear both sides of the story/argument about social media and branding.  My personal feeling is that if the company uses it correctly, they can boost their brand ambassadors and stay connected to their hardcore fans.  Done incorrectly, it is another way to fail and fail FAST.

This is an example of how a company is doing it right and has won an ambassador.

I have run in Newtons for about two years.  The shoe is designed for the way I naturally run with a mid-foot strike.  For more information on the science behind the shoe watch this video.  I first purchased the Newton Gravitas online.  They did not carry them at my favorite independent running retailer – Charm City Running (at the time.)  The shoes cost more than your average running shoe so my first encounter with @SirIsaac on Twitter was to see if maybe I could get free shipping, after all I was making an $185 investment in a shoe I had never even tried on.  I got a quick response, “No.”  Hmm, I didn’t really like that there was no budge, but I thought if they won’t budge for me they probably don’t budge for others.  I got out my card and ordered the fire red Newton Gravitas.

It didn’t take long for me to fall in love with them.  Weighing in at 10.3 oz, they feel light and fast right out of the box.  I wore them Spring and Summer 2009 during training and races, the longer I wore them the more I loved them.  When it was time to retire them and buy a new shoe, I admit I couldn’t get over the price.  I could buy two pairs of Brooks or Nikes for the price of one pair of Newtons.  I tried several different shoes trying to find the cheaper alternative to the Newtons.  Some shoes worked out fine, but when I bought a pair of the Brooks Defyance 3s, after being fine in the Defyance 2s, well I hated the 3s so much one morning I did something I had never done before.  I reached into the back of my closet and pulled out the Newtons.  I figured I going for a short run anyhow.  Wow! Even a pair of beaten up Gravitas were better then the clunky Defyance 3s.

At this point Charm City Running was now carrying the Newtons.  I stopped in and tried on the Sir Isaacs.  They felt great and I went on a ten mile run and was back in love with Newton.  The Sir Isaacs have a great ride and feel very efficient.  I like to switch out shoes so every other run I was wearing the Nike Lunar Elites.  This was a pretty good combo of shoes for me.  It seems to keep my legs fresh and stretch out the wear and tear on the shoes.

The Newtons have lugs on the tread that help focus your foot strike.  Because of the lugs protrude they start to wear.  This is a good thing, they become less noticeable and also act as an indicator of where and how your foot is striking.  The Sir Isaacs however, started showing unusual wear along the lateral edge.  I only had about 70 miles on the shoes (I track my running shoe miles on dailymile.)

I tweeted to both @CharmCityRunning and @SirIsaac that there was some unusual wear on the shoe.  Right away @SirIssac got back to me and asked me to shoot a picture of the wear on the shoe and email it to Newton’s customer service rep Tory Oakland.  I took pictures of the wear and emailed Tory giving her the relevant details.  Tory asked if she could see some pics of the wear on my old Gravitas.  I gave her pictures of the tread and included some of the Nike Lunar Elites too.  The way my foot strikes and the way the Newton Gravitas wore appeared to be a better fit for me than the Sir Isaacs.  After a short round of courteous emails Tory told me that she would figure out a solution and get back to me.  She ended up giving me two options: 1. Keep the Newton Sir Isaacs and get a really good discount on a pair of Gravitas, or 2. Exchange the Sir Isaacs for a new pair of Gravitas.  Since the damage to the Sir Isaacs was starting to get into the structural part of the shoe, I opted for the second offer and exchanged the shoes.

Wear on the Sir Isaacs

Wear on the Gravitas

Tory and I started talking about the Newton trail shoe scheduled to be launched around August 2010.  I was interested in seeing if they might come out earlier so I could use them for the TransRockies in August.  Tory ended up putting me in contact with the Newton wear tester program.  Fingers crossed, I filled out my application.  Who knows I may be putting 113 miles across the Rockies this Summer in Newtons!

2010 Newton Gravitas

Yesterday, the new pair of Newton Gravitas arrived with a return UPS label for the Sir Isaacs!  I strapped on the Newtons this morning and went for a four mile run before hopping on my bike to commute to work.  I always log my runs on dailymile, today I dedicated my run to Tory.

Newton makes a great shoe, and they put thought into the way they handled a small issue.  I am very vocal about my likes and dislikes when it comes to gear.  Newton took a potential brand disconnect concerning product quality and solved the issue.  This will not be my last pair of Newtons, and I will be spreading the word about a great minimal shoe that promotes a healthier way to run.  Everyone I came in contact with at Newton helped solve the problem.

-Believe in the Run

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Brian A. Hill Challenge from Run Talk Radio on Vimeo.

Brian lives in the 3rd city Chicago so, we will run a minimum of 3 miles for this challenge. There are not many hills in Chicago, but you need hills to make you stronger. This week do a 3 mile hill work out. If like Brian you don’t have hills near you, head to the treadmill for a hill workout!

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