WEEK 4 SHAMROCK MARATHON TRAINING (JAN 18-24)

			RUNNING LOG
DAY	DISTANCE	COURSE NAME	TIME
1/18/2009	SUNDAY	0.00	off
	COMMENTS
1/19/2009	MONDAY	6.50	Boulivard, Elmwood Pk
	COMMENTS	Ran at night about 4:30pm. The snow was picking up and I was getting too wet.
1/20/2009	TUESDAY	0.00	off
	COMMENTS
1/21/2009	WEDNESDAY	8.00	Duncan Donuts
	COMMENTS	I cheated a little bit. Another night run started about 7:30pm. I did 1 mile warm up on stationary bike 5.32 tempo on the roads, then 2 mile cool down on the bike as if 25F is not cold enough.
1/22/2009	THURSDAY	5.00	Woodcrest sprints
	COMMENTS	A double workout. Today did 10x180's(guess), 2x360's on the streets by my house with my running partner. It was about 20F out but no wind. I wore biker shorts under full tights a short sleeve shirt, a lycra jacket, then a long sleeve shirt, wool hat and mit-gloves.
1/23/2009	FRIDAY	13.00	Stationary Bike
	COMMENTS	easy pace, crosstraining
1/24/2009	SATURDAY	18.00	Darlington
	COMMENTS	We started at Greek Church in Wycoff, made it to Darlington Ave in Mahwah. Returned back on Campgaw Rd, Pulis Ave, Wycoff Ave. My Garmin froze up because it ran out of batteries so the Motion Based is incomplete. Temps 44Fand windy, able to wear shorts.

Alternate Layering systems for those winter runs

Running in cold winter weather can be tough. What to wear, tights or sweats? I have been on too many cold runs where I have froze in the begining, warmed up, then froze again because the clothing got wet, then frosty because it couldn't wick away the moisture build up. Layering is the key and usually tights made from lycra, nylon, spandex, polyoelfin, or other technical fibers are much better than cotton based sweats because cotton based clothing holds onto moisture and does not let your skin evaporate the excess water (sweat). The down side with tights, at least with me is that they tend to give me cold drafts where the tops and bottoms meet, especially when I'm wearing my water system (camelbak.com). Another idea is to wear a dive skin. They come in a variety of thicknesses and are mainly used for water sports such as snorkeling, surfing, warm water scuba diving or as a base layer to be worn under a wet suit for colder water dives. As for runners, a 2mm or under neopreme(or lycra material, some are combinations) body suit or skin will give you plenty of warmth, no drafts and lots of flexibility without all the bulk. I had one for many years and did my long runs and winter track workouts in it as well. So if you don't want to look like a speed skater, diver or a super hero, put on your extra large snuggly sweat shirt (and pants). Stay warm, stay dry, and keep in motion this winter. Some suggestions where you can find a dive skin: CEDAR GROVE DIVERS SUPPLY 492 POMPTON AVE, RT #23 CEDAR GROVE, NJ 07009 Phone: (973) 857-1748Fax: (973) 857-9244http://WWW.CEDARGROVEDIVERS.COM Map It --> SEA DWELLERS OF NJ 132 A BROADWAY HILLSDALE, NJ 07642Phone: 201-358-0009http://WWW.SEADWELLERSNJ.COM Map It --> RAMSEY OUTDOOR 240 ROUTE 17 NORTH PARAMUS, NJ 07652Phone: 201-261-5000Map It --> CAMPMOR 810 ROUTE 17 NORTH PARAMUS, NJ 07652Phone: 201-445-5000 http://www.campmor.comMap It --> BLUE WATER DIVERS 201 ROUTE 17 SOUTH ROCHELLE PARK, NJ 07662Phone: 201-843-3340http://WWW.bluewaterdivers.comMap It --> SCUBA NETWORK 205 ROUTE 46 WEST Totowa, NJ 07512Phone: (973) 256-0555Map It SCUBA NETWORK carries the following Henderson products: --> SHARP DIVER SPORTS 60 HAVEN AVE. APT. 14-FNEW YORK, NY 10032Phone: 212-923-0764http://www.sharpdiver.com Map It

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Fw: MotionBased Activity from Anthony Borsella: SB,Queen Anne Rd,FDU, Howell Ave

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Subject: MotionBased Activity from Anthony Borsella: SB,Queen Anne Rd,FDU, Howell Ave

Anthony Borsella wants you to check out: SB,Queen Anne Rd,FDU, Howell Ave
	Check this out! You can view this activity online at MotionBased. The Map Player is especially cool because a 'Dot' simulates the movement on a map (You just need to download the Adobe SVG Viewer).

If you are experiencing problems with links above, copy and paste the following URL directly into your browser:
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Another year over...another adventure to start

Well  this past  Saturday, the coldest day running this year was also a 16 miler for my training for Shamrock. I also completed one full year (12x4week periods, not 365 days) of using an excell spreadsheet for my running journal. I 've learned a lot about using spreadsheets not to mention about how much time and effort I put in on the roads without even gearing up for a particular event until now. I hope these adventures will help other runners to start, begin or continue their personal goals of getting out there and to Keep in Motion. Please view the Motion Based link for more about the 16 miler.

Jan11-17 2009

DATE	DAY	DISTANCE	COURSE NAME	TIME		COMMENTS
1/11/2009	SUNDAY	0.00	off
1/12/2009	MONDAY	8.60	Stationary Bike	0:20:00		roads too icey and cold
1/13/2009	TUESDAY	7.00	Tempo in SRCP	0:57:45		1 mi w.u 5mi tempo (36:59)
						1mi c.d (walked 1/4,jogged the rest)
1/14/2009	WEDNESDAY	4.29	Post Office	0:41:09
1/15/2009	THURSDAY	6.29	Walk+Post Office	1:10:00		walked 2 miles at lunch then
						did 4 after work 18F
1/16/2009	FRIDAY	0.00	off
1/17/2009	SATURDAY	16.00	Queen Anne Rd	2:28:18		Super Cold 6F,My gel suppliments
						were frozen,lost 6lbs on this run
	TOTAL WEEKLY=	42.18		5:37:12
	TOTAL MONTHLY =	95.06		16:34:57
	YEARLY TOTALS	1158.34

Fw: MotionBased Activity from Anthony Borsella: Combined - 5mi Tempo r un in SRCP

---------- Forwarded Message ----------

Thanks for sharing this MotionBased Activity.
Keep spreading the Trails!

Here's your copy of the email that was sent.

Subject: MotionBased Activity from Anthony Borsella: Combined - 5mi Tempo run in SRCP

Anthony Borsella wants you to check out: Combined - 5mi Tempo run in SRCP
	Check this out! You can view this activity online at MotionBased. The Map Player is especially cool because a 'Dot' simulates the movement on a map (You just need to download the Adobe SVG Viewer).

If you are experiencing problems with links above, copy and paste the following URL directly into your browser:
http://trail.motionbased.com/trail/invitation/email/accept.mb?senderPk.pkValue=272144&unitSystemPkValue=2&episodePk.pkValue=7446919&backgroundDatasourcePk.pkValue=2

Jan 3-10, 2009

DATE	DAY	DISTANCE	COURSE NAME	TIME		COMMENTS
1/4/2009	SUNDAY	12.01	Paramus / Allendale	1:45:11		25F,windy,wore tights,short-T
						long-T,sweat jacket,hat,gloves
1/5/2009	MONDAY	7.26	Hackensack	1:02:27		45F shorts,short-T,hat,gloves, jacket
						parents off for Fl for 5mo
1/6/2009	TUESDAY	6.80	Glen Rock Track	0:56:37		1.25wu/cd,3x1600 w/400rest,
						6:48, 6:56,6:58 30F no wind
1/7/2009	WEDNESDAY	0.00	trampaline /wts	0:20:00
1/8/2009	THURSDAY	6.75	Midland/Berdan/Pk	1:04:32		Geocached at Pocahontas
						40F,windy,sweat pants,2shirts
1/9/2009	FRIDAY	0.00	off
1/10/2009	SATURDAY	14.91	Fair Lawn to Wallington	2:14:29	XT	22F 3 top layer, 11/2 bottom
						Geocached in Wallington
	TOTAL WEEKLY=	47.73		7:23:16

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Just finished week two of training and this week's key runs included a 3x1600 track workout between 6:48-6:58 pace on Tuesday. Thursday was a 6 miler at 9:07 pace. then luckily I beat the snow and was able to get the 14 miler in about 2:14. The other days are easy runs of 4 miles or crosstraining elements or rest. The full weekly report will follow later this evening. Getting back to the long run, it was very cold about 22F but not much wind. I wore Long Johns (not cotton!), another "double" layered shirt, hat wiith mask, gloves, carried my water in a camelback Gobe (hint: place the Gobe Under outer layered tops and run tubing through the sleeve of the shirt, keeps the water warm enough from freezing in the tube),and also had one clifshot gel, cola flavor. I also had fun on this run because I took my running partner on a geocaching adventure. We didn't find the "treasure" but it did give us a new course to follow and another area to explore for another day. Who ever thought there were wooded trails in Wallington, NJ?

As you may have noticed, I signed up for the Shamrock Marathon in Virgina Beach to be held on March 22, 2009. That will give me only about 12 weeks of training. Hopefully that will be enough since I think i have a good base going into this training period. I just hope that we don't get too many below freezing and windy days this winter. They make it so hard to do the long runs. My running partner and I decided to do this particular marathon because we did not run one in 2008 because of family reasons. So we wanted to pick an early 2009 race that would be kind of special, since we are celebrating 25 years of running together. I am using a training schedule made from Smart Coach on runnersworld.com as my guide for my training. I will keep you posted on the process and progress.

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21-Dec-->1-Jan 2009

DATE	DAY	MILES	COURSE NAME	TIME		COMMENTS
12/21/08	SUNDAY	7.48	Fair Lawn	1:11:20		33F and snowing
						ran w/ Nick
	MONDAY	1.00	Celery Farm Preserve	0:20:00		walk after dept holiday party
	TUESDAY	5.00	SRCP Lake	1:05:00		8x400 straight a ways at lake
						16F no wind run w/ Nick
	WEDNESDAY	0.00	off
	THURSDAY	3.00	Broadway	0:27:37		45f, wore shorts,long-T,still
						needed to watch for ice
	FRIDAY	4.50	Post Office+Bank	0:45:40
12/27/08	SATURDAY	13.20	Hackensack, Polifly Rd	2:00:00		39F ran w/ Nick-he twisted his abkle
						wore shorts, hat, long-T,wet roads
	TOTAL WEEKLY=	34.18		5:49:37
		DISTANCE	COURSE NAME	TIME	SHOE	COMMENTS
12/28/2008	SUNDAY	1.50	Allendale	0:30:00		walk at lunch time from work
12/29/2008	MONDAY	6.00	Thoma-Pop,Prospect	0:51:11	2130	38F, shorts, Long-T,gloves
			Passaic-"H"streets			sunny no wind
12/30/2008	TUESDAY		The Ice Volt	2:00:00		ice staking with the kids and
						friends
12/31/2008	WEDNESDAY	3.00	Broadway	0:26:50	DS	snowing,Temp dropped 5F
						very rappedly
1/1/2009	THURSDAY	4.00	Fair Lawn 1st day 5k	0:39:00	XT	supported my friend running the 5k
						w.u then 4x FL pool, c.d
1/2/2009	FRIDAY	4.20	Post Office	0:41:07	2130	26F no wind,gloves,hat,sweats
						signed up for Shamrock Mar.
1/3/2009	SATURDAY	0.00	off			Virginia Beach 3/22
	TOTAL WEEKLY=	18.70		5:08:08