Sunday August 31 2008, I have completed the Nike Human Race in New York City, a 10k race conducted around the world. Having been inspired by Ultramarathon Man Dean Karnazes, I decided to jog/walk to the race from home which is a distance of approximately 19 miles before running the 10k (6 mile), finishing with a trek back to 57st and 6th avenue to take the train home. You can view my route here to the race.
09/01/2008 Route
Find more Runs in 2180 East 22 Street, New York
It was a fun event though it did start a bit late and the HUGE New York Crowd with their war-like RED Nike tees were getting a little cranky. But once started, it was a fun run (except for one portion of the race where hundreds of runners funneled up at a small footbridge that normally accomodates no more than 30-50 people bringing the crowd to a standing halt). There was dust flying everywhere on the gravel portions of the route, so much that I felt like I was part of a buffalo stampede! The amount of runners just overwhelmed me and it felt more like a “marathon event” as oppose to a small 10k event. But leave it to Nike to promote such a large event. I know they made a boat load of money but at the same time millions were raised for charities which I think is a great thing. It was an experience I will never forget. That was the second official run of this year for me. The Men’s Urbanathon at the end of this month is the last running event I’ll be participating this year which I’m really excited about.
On the way home, I contemplated on how much the “Baby Steps” paid off in my running activities. Back in February of this year, I remember being concerned with finishing the Chase Corporate Challenge, a 3.5mile race. Even after that run, I was worried about building up the mileage for the New York City Urbanathon, a 10mile race coming this September. But I ran, step by step, building my mileage slowly until I worked up to a 10-mile long run.
Last month, I decided to do my usual 10-mile long run and ended up running 28 miles from my home in Brooklyn to Central Park, a total of 16 miles and then completed an additional 2 full loops in the park (another 12miles). I was blown away after plugging my route into “Mapmyrun.com” and seeing the total mileage. That was a real milestone that provided the confidence to do another long run last week where I decided to go to Central Park and run as many 6 mile loops as I can. I completed 10 rounds in just under 10 hrs. for a total of 60 miles!!! I was Stoked! Both long runs were completed without any injuries and with minor muscle soreness that went away within 2 days. I attribute this fantastic recovery to some minor changes in diet, Scott Sonnon’s Intu-Flow™ mobility program which I perform daily, and my Kettlebell training which reinforced my tendon and ligament strength along with fortifying a “Present” mindset in all my athletic endeavors. Again “Baby Steps” really do pay off at the end.
After my first long run of 28 miles, I ordered RMAX Powered Running by Coach Sonnon and Coach Wilson which instruct specific mobility exercises along with cool down exercies and a detail explanation of breathing, structure and movement as it applies to runners. A lot of little gems in this DVD course for runners of all levels.
As for my diet, I have read and implemented some key points from the “Thrive Diet”, by Triathlete Brendan Brazier. Whether you plan on being a Vegan, or just want to implement some really key points to recovery meals, read this book as it provides a lot of good recipes (I’ll write about this in another entry). Although not able to lift Kettlebells for the past 3 weeks (due to “Paper cuts” on my hands that opened up into large gashes, yup, the dangers of a White Collar Worker, now stop laughing!), I know my Kettlebell training, specifically the WKC Fitness Protocol program has provided a great cross training effect on my body. Like Dean Karnazes states in his books and interviews, cross training in multiple sports will help build a stonger body not easily prone to injury. I hope that the “Runners” who are reading this will integrate Kettlebell training into their programs. Today I will test the waters with my Kettlebell training to see if my cuts have healed completedly (wish me luck).
Ok, I think I rambled way off subject at this point. Let me just sum up by saying that the New York NIKE Human Race was a great experience and I’ll end this entry with some great links to resources I’ve talked about here. I hope it will open some doors of opportunity in your athletic endeavors.
Find out about Scott Sonnon’s Intu-Flow™ mobility program (and RMAX Powered Running also by Coach Sonnon along with CST Head Coach Joe Wilson) here 
Link to Brendan Brazier’s site for nutrition information (Fellow Kettlebell athletes, you really need to check his book “The Thrive Diet”, excellent for all endurance athletes)
http://www.brendanbrazier.com/
Until next time, Baby steps all the way!!!!
ADDENDUM:
As a great suggestion from Howie Brewer (http://www.kettlebellsny.com ) here is a outline of my workout:
Running for Kettlebell Lifters:
If you perform one money set with two separate KB lifts (example, Jerk and snatch) daily; Inject a 20 minute run before your lifts. If you perform the WKC FItness Protocol, you can inject the 20 minutes of running on non-lifting days or if you perform the fitness protocol 5 or more days a week, you can inject the 20 mins run before each KB session. Running before each KB session serves as a warm up. Running on non lifting days will be performed at a higher intensity level providing cardio benefits and serves as an active recovery session. Choose whichever template based on your personal fitness level and goal.
My personal schedule at the beginning of this year was performing one set of jerks and one set of snatches, two days on, one day off with the 20 minutes of running performed before each KB session. I did not track mileage for the first 2 months. My only goal was to build up to running 20 minutes straight. Paying close attention to Rate of Percieved Effort is important when running for time. You want your RPE to be about a 7 or above on a scale of 1-10 with 10 being an all out sprint effort. During my second month, I injected a longer run once a week (commonly known as Long Slow Distance or LSD run) and that would last for 40 mins. By the Third month, I was performing the WKC Fitness Protocol with the 16kg KB and my 20 minute runs were at a RPE of 8. It was around this time when I started to run longer mileage reaching 10-12miles during the LSD weekly runs. As far as the fitness protocol went, on days when my body felt it needed a break, I lowered the weight to the 12kg bell with everything else staying the same. With this routine, I worked up to level 20 with the 16kg bell. Here is where the program took a flip.
Kettlebell lifting for Runners
Now that my mileage was increasing, I was really enjoying my runs and I started to run 40 min clips and sometimes 45-50min clips. I was just running for time and not paying attention to mileage, just enjoying my runs as a moving meditation. When I increased the mileage, I decided to perform the KB sessions on my non-running days. This was also the time I implemented the RMAX Powered running joint mobility, warmup and cool down. At this point, I was performing the WKC Fitness Protocol 3 days a week and running 3 days a week(on alternate days) so a sample week would be:
Mon-WKC Fitness Protocol (WFP),
Tues Run,
Wed WFP,
Thurs -OFF,
Fri WFP,
Sat-Long Slow Distance,
Sun-Run
Intu-Flow mobility is done everyday. This was done until my “paper cut” incident at which time running was my primary activity along with Yoga and joint mobility training. Now for runners, running 3 days a week may not sound like much but the Kettlebell training really help fortify a strong healthy body that recovered very well between the running sessions. This month is all about “Speed” and I plan on doing a lot of sprint work and easing back to the Kettlebell training with heavy emphasis on snatches (my personal weakness).
become stronger, so does the Spirit. And this year provided just that, opportunity to grow and become stronger! The best thing about hitting an all time low (or Rock bottom as some may call it) is that things can only get better. And that is how 2009 played out for me. Here are the highlights I wish to remember;
a book signing while shopping for running gear (Now that was being at the right place at the right time!)
When Christopher Reeves took the big screen by storm as the Man of Steel , Superman, I, like every other 6 year old wore my blue shirt with the big bright “S” on my chest proudly. Unlike many other first graders, I also wore the big Red cape my mother made me (my overdue apologies to my little sister for all of the embarrassment I caused while walking her to and from school everyday with my costume. I know she still loves me.. I think.). The man of Steel stood for strength and “Doing the Right Thing” without an ego. I wanted his speed, and his brute strength and of course his ability to fly. As I grew older, I traded Superman in for Hercules and then finally as an adult, I admired real life athletes who just defy what everyone considered “Normal” . Last night, I met “Superman”. The real Superman in my books. He’s no other than Dean Karnazes, better known to the world as “Ultramarathon Man”. 
sport as well. He does posses a body for the sport (kettlebell lifters know what I mean). I will be running my first Ultra marathon next March in the Copper Canyons of Mexico. Hopefully the next time I meet Dean Karnazes, I can say I finished an Ultra!
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