The Last Mountain To Climb



The final mountain of my marathon training has been conquered, the last 20 miler. It was the coldest morning in NJ this fall, making it quite difficult to leave my comfy, warm bed at 5:30 AM on a Saturday morning. Training for a marathon represents the epitome of discipline and just doing what you gotta do.

So the last 20 miler is done, and I couldn't be more excited. While I have enjoyed the challenge of marathon training,  I'm looking forward to having the time and energy to get back to other physical activities I like.

With that being said, I can't wait for the NYC Marathon and all the excitement that comes with it!

Happy Training!

IRON PT WOD: 10/13/2012

  • 20 mi; 2hrs 52 mins; 8'49" avg pace; 2351 calories

  • Minutes/mile: 9'05", 8'15", 8'17", 8'13", 9'15", 8'35", 8'22", 8'47", 8'212", 8'03", 7'40", 7'45", 8'20", 8'50", 9'29", 9'32", 9'12", 8'22", 8'48", 9'06"

IRON PT WOD: 10/11/2012

  • 4.53 mi; 37'08"; 8'20" avg pace; 547 calories

  • Minutes/mile: 8:38, 7:54, 8:06, 8:16, 4:14

IRON PT WOD: 10/10/2012

  • 9.15 mi, 1hr 19min, 8'49" avg pace, 1068 calories

  • Minutes/mile: 9:01, 8:43, 8:25, 8:31, 8:45, 8:19, 8:44, 8:48, 9:00, 1:29

5 Things to Improve Marathon Training (5 weeks left)

The NYC marathon is only 5 weeks away, but that's still enough time to make some adjustments to our training. Here are 5 tips to help you stay on the right track: 1. Increase flexibility.

Being a physical therapist, I probably stretch more than most. However, listening to my body in recent days, it's telling me I need to do more to improve my flexibility. So, now I have regular "dates" with the foam roller and stretch out strap while enjoying a little mindless TV.

2. Be more consistent with fuel intake and sleep prior to long runs.

I feel a noticeable difference when I consume appropriate carbs 24-48 hours prior to the dreaded long run. And do I really need to say anything about the importance of getting enough sleep?

3. Increase core and hip strengthening.

I've recently starting participating in the plank-a-day challenge on twitter.  It's a fun way to hold yourself accountable to ongoing core strengthening. In addition, hip strengthening is crucial for maintaining proper running form as we enter double digit mileage. It can also go a long way in preventing common knee injuries.

4. Improve post-run recovery.

I've recently begun using compression socks after my long runs and I love 'em! Electrolytes + protein shake + compression socks have worked well for me thus far.

5. Better time management.

I  will continue striving for better planning of my run schedule, snacking, hydration, strengthening, etc. The first time I ran a marathon, I was in grad school, and it was just me and my wife. Now, I'm a busy business owner and dad to two beautiful girls, so time management is crucial...and difficult. It hasn't been easy, but I have an amazing wife who helps me tremendously!


  • 12 mi; 1 hr 41mins; avg pace 8'34"; 1432

  • Minutes/miles: 8'50", 8'22", 7'56", 8'06", 8'07", 8'02", 8'15", 8'41", 8'23", 9'01", 9'11", 8'43"

IRON PT WOD: 9/28 - Date night with my wife for her birthday!


  • 9.24 mi; 1hr 15min; avg pace - 8'13"; 1,125 calories

  • Min/Mile: 8'25", 7'57", 7'35", 7'50", 7'56", 7'45", 8'13", 8'38", 8'39", 2'05"

  • Upper body strengthening: Bench press, bicep curls, triceps extensions


  • 5.11mi; 44min 23sec; avg pace - 8'49"; 584 calories

  • Min/Mile: 9'29", 8'39", 8'30", 6'08", 8'45", 2'50"


  • 9.29 mi; 1hour 22min; avg pace - 8'57"; 1,061 calories

  • Min/Mile: 9'09", 8'26", 8'21", 8'46", 9'03", 8'20", 9'02", 9'12", 9'19", 2'45"

Seize the Moment!

So today's run was supposed to be an easy stretch of the legs. I got an early start (around 6:30 am) and ventured out for a brief 4 miler. I was comfortably listening to my podcast and moving at a pretty slow pace. After exiting the park, I was patiently waiting at the light when this guy ran right past me darting across the road and leaving me in his dust. Well, it didn't take long for my competitive nature to kick in and I WAS OFF!

I quickly went from my lackadaisical pace to pushing some serious speed in an instant! I'm not advocating that you run across the street when the light's not in your favor, but sometimes you have to seize the moment or someone else will steal your thunder. For whatever reason, it felt like this guy had just "cheated" and gotten ahead of me while I was carefully following my usual plan.

You snooze, you lose. Sometimes you have to attack the moment even when you're not ready. Seize your goals and ambitions, don't wait for someone else to "pass" you by and steal them right from underneath you.

IRON PT WOD: 4mile park run....

Harness Your Stress with Exercise!

Stress kills...figuratively and literally. I received an extra dose of stress yesterday after our website and email had been down for over 36 hours and then I had to spend valuable time battling insurance companies just to get paid. It made for an incredibly frustrating day and by the time I went to sleep last night, nothing had been resolved which was even more aggravating. When faced with such stress, we have a crucial decision to make in how we harness that energy.

We can lash out at others or reach for detrimental coping mechanisms like excessive alcohol consumption or unhealthy eating, but  I say beat it with exercise! I did just that this morning and had one of my best 9 mile runs. I was still so freaking ticked off about what had happened, but I didn't want to spend another anxious day, so I burned off my stress and left it on the road. I also love a good session with the punching bag!!

So get moving, pump those endorphins, and beat stress the healthy way!

New day = New Attitude....It's going to be a great day at IRON.

  • IRON PT WOD - 9 mile "Stressed and Ticked-off Run"; 9 miles; 1 hr 11mins; 8'06" average pace; 1118 calories; Minutes/mile: 8'38",7'56",7'42",7'57",7'51",7'27",8'04",8'11",8'02"

10 Running Questions

Thanks to another mother runner for this great idea. First off, I'm not a mother but as an active father I thought these questions would be interesting to answer.

1. Best run ever: It was the Atlanta Half Marathon in 2007. We were down visiting my family for Thanksgiving and my brother and I headed to the starting line before the big feast.  As I came up the final (huge) hill, I saw my dad cheering me to the finish line just like he had so many times in life. It would be my last visit with him before he passed away, so it's always been a special run for me.

2. Three words that describe my running: Energizing, Motivating, Gratifying

3. My go-to running outfit is: An Adidas Climacool shirt, black shorts,  and a visor to manage the abundance of sweat.

4. Quirky habit while running: I always listen to Jimi Hendrix "Star Spangled Banner" at the beginning of my playlist for a run

5. Morning, midday, evening: Always morning! It's a calm time when the day is full of possibility, and it ensures that the run actually gets done.

6. I won’t run outside when: there's ice or freezing rain. There's reflective vests and lights for dark, rain gear for rain, trax for snow, but I'm not willing to bet the odds on ice.

7. Worst injury—and how I got over it:  My wife is always quick to remind me that I've been really blessed when it comes to injuries, but as a physical therapist I do a ton of injury prevention, stretching, cross-training etc. Recently though,  I did battle a calf strain that I addressed with Graston and Kinesio. Sometimes it's good to be a physical therapist.

8. I felt most like a badass father runner when: I was whizzing by all the other 5K participants while pushing my one year old in the stroller....Badass!!

9. Next race is: ING NYC Marathon in November 2012

10. Potential running goal for 2013: No Marathons, but I've got my eye on a Half IronMan.