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My favorite 6 miler: Brooklyn waterfront pier to pier

Carla.LIC.PepsiFollow me along my favorite 6 mile route for running or biking. I’ll take you from Williamsburg through Greenpoint and LIC past restaurants and bars all the way to the historic Pepsi-cola sign.Starting out at Williamsburg N 5th street ferry,  head over to Kent ave and stick to the left side sidewalk and go north. As Kent becomes Franklin keep an eye out for shops, restaurants and bars to return to on another day. Every couple of months I’ll see something new! Stay on Franklin and look out for the bike signs to the Pulaski bridge making a right on Eagle. Eagle will dead-end onto the Pulaski overpass. It’s quite narrow, check over your shoulder for cyclists when you pass someone. This is your only hill, so put some work into it and enjoy the view over our lovely Newton creek watershed as well as the midtown tunnel traffic. As urban, smelly and congested as this part is, it’s worth the reward on the other side. The bridge descends on to Jackson Ave where you turn left (this is the 2 mile mark) and then a right onto 51st ave. 51st ave takes you directly to the waterfront park and the LIC ferry terminal. There are concessions there, water, and I believe bathrooms. From here just explore the multiple paths along the water. There are places to stop, recline on a lounger, sit in the grass and enjoy the Manhattan views. If you make it the old Pepsi sign you have gone 3 miles. Let me know if you find anything worth returning to and I’ll join you!

Spring has Sprung in Brooklyn

It's time to take some of the hard work you've been doing indoors and see how it translates outside.  Having taught many outdoor classes, I see how participants push themselves even harder when workouts are taken outdoors.  Regardless of your fitness level I have some ideas for you to get in some exercises while enjoying the outdoors.

  • A walk or jog over the Williamsburg Bridge, which is 4 miles total from NSP.
  • Wander over to McCarren Park and do a segment of walking/jogging and body weight exercises.  Remember all those killer jump squats, jack squats, push-ups with rotations from tabata class and cardio class?  Simply set a phone timer with intervals and get to it. 
  • At the track combine bodyweight and cardio on your own.  Run/speed walk one lap (1/4 mile) followed by 5 minutes of a circuit of three exercises like lunges, push-ups, and side planks.
  •  Get your bike tuned up now, and take advantage of all the bike paths that get you over the bridges and to the west side Hudson River Park or Prospect Park. 
  • Bike a 6-mile waterfront course all the way to Red Hook, stop at Fairway and picnic at the park at pier 44.
  • See Apps map my run and map my bike for ideas on courses and to log your activities.

I'm looking forward to biking and running without so many layers in preparation for my return to triathlon in June.  Hope to see some familiar faces out there.

NYC Marathon 2011- Still the best marathon ever!

RACE WEEK I had a good week going into the marathon. Was really focused on the marathon itself and tapered quite well.  Monday I ran 6.6miles 9mm pace over the Williamsburg and Manhattan bridges.  Tuesday I did an easy spin for 30 min indoors.  Wednesday was 6 miles flat with some marathon pace intervals.  Thursday off.  Friday did 3 miles and a massage, which was a great call. Saturday ran 2.3 miles.  I was anxious and nervous until Friday and then settled into a good mindset on Saturday once I started packing up my gear.

Saturday was indoors all day feeling really good.  Went out for a 6pm dinner, pasta but not too much food.  Can’t remember what I had for desert but know I had something.  Was in bed by 10pm with wake up time of 4:45 plus an extra hour of sleep for daylight savings.  That would give me almost 8 hours.  I slept well the first 5 then tossed a lot the rest of the night.


The ultimate goal is to run 3:30 or better which requires an 8:00 pace. This was my goal in Rome and Paris and I really feel by race morning, that with these perfect conditions  I can do this.  The weather is sunny, high of 53 and no wind.  My body feels great, my equipment and clothing feel good, and I’ve been training for a 8mm pace and think its totally doable.  The secondary goal is to have fun.

I changed some settings on my Garmin so on the first page I have current pace, current HR, average pace, and current time.  The wrist band I am wearing will guide me with the current time so I don’t have to rely so much on the GPS working properly.  My HR goal is 176 average, although I expect that to go up the last 3 miles.  I’m not using the garmin mileage except to check on it occasionally.  I’m using the lap button at each mile marker to get a sense of my average pace per mile, although not totally accurate, think will be more accurate than using the garmin’s preset mile splits.

I have 8 scoops of my Infinit Nutrition amongst two flasks attached to my trim wallet.  That is about 800 calories.  I also have 2 gels for back up and can pick up gel at the 21 mile or thereabout if I need it.  I plan to stop every 2 miles for water, carry a flask in my hand at all times so can have a little nutrition at a time throughout.  Start taking nutrition at mile 3 and finish first flask by 13-mile mark.

I know the course pretty well.  No substantial hills until 12.5.  I’m taking the first half on average 10 seconds per mile faster then my planned 8mm so I’m looking for a 7:50 pace.  That means look for down hills and pick up pace there, not to run a consistent 7:50 for the first half.


Woke up with plenty of time to have coffee and gather up my things.  David drove me to the ferry which took at max 25 minutes.  Approaching ferry terminal getting nervous.  Working on drinking my 32 oz of water with want more energy electrolytes and not hungry at all.  Took the 6am ferry, should be eating around 6:30 for a 3 hour lead time but I’m in transit and feel I wont digest the food well so will wait until I get there.  The bus took longer than I remembered.


Once I got to marathon village I looked for the robin hood tent where I have an invite to hang out from a friend racing with them.  This was the only good part about the morning. The rest of the village is cold and damp (probably 45 degrees out and no wind) and the tent is heated.  Ate right away (probably 7:15 by not) but slowly and chewed all my food well.  My regular race formula, which was cherry yogurt soaked overnight in ¾ cup rolled oats, topped with frozen berries.  Still not hungry but totally hit the spot.  Spent about 15 minutes on the foam roller and surprised at how good everything feels.  Got all the gear together, placed on my 3:30 goal bracelet which I will use to pace myself as opposed to the mileage on my garmin which can go through spots of inaccuracy.  Used the flushing porta pottie before I left at 8:10 to find my green area to congregate.  Also had a banana around this time too.

Found the green area, this village is huge and confusing but signs are everywhere to help you out.  I’m alone, none of my friends are here.  They are all on the 7am ferry and start later than I do.  Put on my disposable pants along with a long sleeve shirt and disposable jacket too.  I love these.  Bought them at the expo, they are light-weight, warmer than a sweatshirt and waterproof which is ideal for sitting on the wet ground.  I also have gardening gloves ($2.99) to throw away en route.  Handed over my bag and heading to the coral but stop for the bathroom again.  Feeling rushed and hearing announcements that the first wave should be lining up.  I made it to this corral area which is new to me.  Now we are in another fenced off area just for the #17 starting group.  There are porta potties here too which I wasn’t expecting.  Its still 1:10 min before race start and I’m not liking this standing business.  I find a small patch of ground to sit on amongst everyone else.  People are not really talking to each other and I’m just wanting this thing to get started so I turn on some tunes.

About half hour before start they move us along to the actual race start on the Verrizano bridge ramp.  I’m confused because before I was on the upper deck and now we are on the lower deck.  I didn’t realize there was a group that ran down here.  I find a place along the wall to hang out.  I take off the pants which are kind of restrictive and do a bunch of dynamic warm ups for upper and lower body for about 15 minutes.  I turn off my phone because my battery is draining and I’ll never make it through without tunes.


We started about 5 min late, which is going to cause some confusion with my friends on the route who are trying to follow me.  I know I started out too fast but everyone was too fast.  Many were passing me and I just held back a bit.  Because I’m on the lower portion of the bridge my Garmin is not picking up satellite and without the sun I cant see my HR either.  Just going with my gut and having fun.  Wish I were on the top level, much better view.

Throughout the whole race I was happy with the group of runners around me.  We were definitely assigned well, the pace was consistent, there were very few dodgers and very few people dropping back.  Nobody running in groups.  There were a few handicapped running with leaders, which was tricky at points.  This was the BEST paced group run I have ever experienced.  I noticed in my corral that a lot of people around me were international runners. Absolutely no rediculous costumes.

Miles 1-8 were fun and felt great.  Mostly flat if not downhill.  Average pace was about 7:40 so I was building up some extra minutes to use later.  My HR was high, in the mid 180’s, yikes, need to reel that one in.  But my breathing was not labored so I didn’t freak about it, took it as adrenaline.  Started my nutrition at mile 3 as planned with water.  This was probably the most crowded part of the route.  Had to pull over around mile 4 to tie my shoe.  Sun feels good and temp is great.  Got rid of the gloves around mile 5.

Mile 8-13 were still good although I was now 3 min over my goal and decided to taper back a bit and be mindful and get it into cruise control.  Now my average is more like 7:50 so I’m still adding to the bank and my HR is dropping from between lower 180’s to upper 170’s.  Temp still feels great and happy to see David along with other friends between 11 and 13.  Running through my neighborhood was a good spot, smelled something fresh baked and reminded me of the pizza I was going to be enjoying post race.  I’m doing well with my nutrition.  I’m stopping for water more than planned because I’m concerned I’m not getting enough in each cup.  Because the flask is in one hand I have only the other free to grab water.  Kind of wishing I had a third hand.

Pulasky bridge was a bit of a reality check.  I know there are plenty of other bridges ahead and I slowed quite a bit, everybody did.  So it’s not like I’m worried at this point because I’m not falling back, but I’m recapping all the hills ahead and know my average pace per mile is going to drop at every bridge/hill and there are at least 5 more.

Long Island City was not very memorable.  More turns than I remembered and my body felt real hot for a short while there but I knew the Queensboro bridge was coming up and we would be shaded and likely windy and cool.  I stuck to a pace that was consistent with the people around me.  In the shade with my sunglasses I cannot read my Garmin.  Picked up the pace more than others on the down side of the briged although it is quite steep so I didn’t over stride and was cautious.  Mile 15 was 9:02 ave pace (I never saw this till after the race) and 16 was 8:42.  I didn’t realize I slowed that much.  It was quite cold and a nasty cross wind, in my mind I felt I should go with the flow of traffic considering I could not read my Garmin.

First Avenue felt pretty good.  I should have been more focused on running a straight path.  Looking at my time I see I’m still ahead about 3 minutes.  Now I can’t see the seconds though so its easy to slip (the frame is not large enough to show seconds and I didn’t realize that).  First Ave were miles 17-19 and average pace there was about 7:48, so making up for time lost on the last two bridges.

Although the Willis bridge is short, it is pretty steep, and we got a bit bunched up there.  This is also the point in the race (20 mile mark) where I started to feel pain.  My HR is still really high at 181 bpm average for the race and pretty consistent average mile to mile.  I feel I’m getting enough nutrition, but maybe could have used more at this point.  I do know that my stomach felt good, I didn’t feel slushy from too much water, wasn’t thirsty, and wasn’t hungry, so maybe this is just what it feels like to run really hard even when your well fueled.  Regardless I didn’t like how it felt and the Bronx is barren, lots of turns, and not much to look forward too.

Aside from the 15-17 miles of Queensborough bridge I am still running all miles better than 8mm until now.  20 was 8:17, 21 was 8:08 and 22 and 23 I picked it up again.  Those were the 5th avenue miles in Harlem where the sun was in my face, I wanted to see my friends and family but just had to push on and stay really focused.  Also there were two songs that came up on my play list during this time that were not motivating me but didn’t want to take the time to pull it out of my pouch and fuss with it.  Good call on that.  Had a falling out with a guy at a water station who came up from behind to pass me, then cut in front of me at a water table just to stop dead in his tracks where I almost fell on top of him.  ASSHOLE.  I’m starting to worry a bit about finishing in 3:30 now because central park is getting close and I have some hills to address.

I remember seeing the 22 mile marker and thinking I only had 3 miles to go.  Somehow I missed something and I lost my nerve a bit when I realized I had 4.2 miles left.  The 5th ave portion along Central Park was terrible.  I could see all the runners in front of me but I couldn’t even focus on the crowd.  I just kept my chin up and trudged up that long hill.  Even though I ran this portion of the course about 5 weeks ago, I don’t recall this being such a long hill.  Today this hill felt worse than heartbreak hill in Boston,  Ran 8:32 for mile 24 which is the 5th ave portion to around the entry point into CP.  Mile 25 is when my quads really hurt and I was concerned about pushing though the pain.  Felt like they had grown by 1/3 their size and were big water balloons ready to burst off the bone.  Not a good feeling.  I had seen an injured runner around the 22 mile mark and It always gives me a reality check when I see someone in that much pain.  So the CP portion I didn’t push too hard and mile 25 was 8:22 pace.  This is all what I’m expecting, but not looking at the total running time on my Garmin any longer.  My wrist band which would tell me whether I am on target is twisted in such a way that I cant see the 24-26 mile times and it doesn’t really matter at this point anyway.  I can’t run any faster,  We leave CP for a flat portion of 59th street and I’m doing OK again.  I’m not feeling emotional as usual when finishing the last mile.  Its sunny, the crowd is a blur to me, I hate that some people are passing me now because its usually me who’s passing others and me finishing strong…not today.  I’m just holding on.  Miles 25-26.2 were run at 8:00.  I crossed the finish, pressed stop and was not surprised to see I missed my goal time.  It read 3:31:25.

As is typical at all marathons we all feel like complete shit.  The only sounds are the voices of the volunteers asking us to move along and congratulating us.  I think this is the first time in recent memory where I looked around at a crowd of people and nobody is looking at, or talking on a cell phone.  We are all toast.  Quickly getting cold.  I cried a bit, not sure why.  I’m not un-happy, I am in pain, I am glad its over.  Woman next to me is sniffling too.  Mostly guys, who are not crying.  I turn my tunes off.  And the texts are coming in from my family and friends.  That made break into a smile and really felt accomplished with what I had done.  This course was much harder than I had remembered.


I really don’t know how I lost a whole 1:25 when I was so far ahead of myself for 3/4 of the race and I didn’t fall apart once.  No stopping.  No digestive problems.  Even now analyzing the averages per mile I don’t understand how I ran 18 miles sub 8mm and the other 8 were not terrible 8:04; 9:02; 8:42; 8:17; 8:08; 8:32; 8:22; and 8.  My garmin said I ran 26.51 miles at an average of 7:58.5mm.  SO THERE..Once I saw that I actually ran further than my planned 26.2 I made a concession, gave myself a break and acknowledged that although I did not meet my goal of 3:30 I did run at the required sub 8 mm pace that I had been training for.   it makes sense with all the turns and the weaving along the wide avenues that I would run further then 26.2 but didn't put that into my plan.  Also amazed that I ran at an average HR of 181 BPM and my goal was 176 BPM.  My last marathon was Paris where I ran an average 176 and I really have not trained any of my workouts leading up to the marathon in the 180 range.  All my MP tempo work was 171-176.

I was happy about my starting coral #17 because it was a great group of runners.  We all belonged there and were courteous.  Because of that the pacing went well and I’ve never experienced that in a marathon.  I finished all my nutrition.  My first 400 calories were finished at the 13 mile and the other 400 calories I was working on until the 23 mile mark.  I liked carrying the flask in my hand because it helped me to take small amounts more frequently so I didn’t always need water.  I think I could have used more nutrition though.  Next marathon I  need a belt that allows for bigger flasks.  My fluid consumption was perfect.  I noticed when I got home that my urine was a good color.  I was cautious to drink early and frequently.  Probably stopped at 2/3 of the tables which line the route every mile.  Also thinking maybe I should carry some of my own so not as reliant on race water.  Vary hard to tell how much you are ingesting.  I would have preferred to take 2 cups at a time but was holding on to my flask with one hand. Also don’t like thinking about the action of making that stop for water, much better to be able to just cruise right by and not stress over the slippery areas, which cup to grab, and which runner is likely to cut you off.  I didn’t want to get too wet, especially in the early phases of the race so I probably slowed a lot more than I would  if I had two cups at a time.

I felt very comfortable in my race clothes.  New shorts, tank, hair band, new sunglasses and absolutely loved my new yourbud headphones, which were comfortable and never slipped out of place.  I think my garman was set up well in terms of capturing the most important information on the first page but wish I had seconds for my race time once I passed the hour mark.

I’m very happy that my body felt so good throughout except the last 6 miles of general fatigue.  IT band fine, hamstring insertion/origin good, ankles and feet good, no joint pain at all.  I felt very “balanced”.  Definitely will get a massage before my next marathon.

Sleep could have been better.  5 hours plus 3 restless is not so good.  Also wonder if some of my fatigue had to do with iron loss from my cycle.  Should I have been more thoughtful about iron intake the week before?

Food pre race and days going in were good.  I didn’t follow a carb load diet but did consume less protein and more carbohydrates the 3 days prior.  My appetite during my taper week was manageable and I didn’t restrict calories but was careful to not over eat.  My weight overall should have been less.  I weighed about 5 pounds more than my “comfortable” weight and that was annoying, but I trained with that weight on my frame so I don’t think my performance would have been any different had I lost weight in the last month.


Picking up my gear at the UPS truck was a breeze.  Had I finished 15 minutes later it would have been a madhouse.  I brought my black, flat Merrill shoes and clean socks to slip into and it felt good for my feet to get out of my sneakers.  Oh, my shoes felt a bit loose at the start of the race.  I wore my most thin socks and was a little worried that my heel was slipping in the beginning.  Also thought my feet would swell shortly and it would all work out.  Well it all worked out.  I didn’t have to walk far to get my gear, maybe 15 minutes (78th street between CPW and Columbus) and I was meeting David at 77th and Columbus so that all worked very well.   We walked very gingerly to the subway.  I had to walk down the stairs sideways one step at a time.  My quads are shot.  I was offered a seat on the train and questioned taking it.  Felt good to sit but the rest of the day I could not get out of a seated position without using my hands to assist me.

Of course when I got home and all I wanted was a bath my mom had to call and chat.  So I took time out to do that and then soaked with the bubble mat for about 15 min.  Tub is much better than the pins and needles feeling of water with a shower.  Took a hour nap, cleaned up, and had some friends over to celebrate with Pizza.  I ate 4 slices without an ounce of guilt.

That’s it.  Marathon # 6, 2nd NYC marathon and my 6th personal best race.  Every race I’ve gotten faster, every race I’ve learned more to take to the next one.  Writing these recaps is definitely a required component to achieving my goals.  Next marathon will be Barcelona, Spain.  March 25th 2012.  So I have about 3 weeks off including a aptly timed scuba diving vacation to the Turks and Caicos then back into training.  Should be interesting.

First Threshold Interval Session this Year!

Today I'm running 1 mile threshold intervals.  Have done some tempo work thrown in here and there but now that I am planning a 15k for April and thinking of running a 1/2 marathon in May I want to do more of this work.  I  really have not done any focused running at anaerobic threshold and the best way to start training in that lactate threshold zone is to do some intervals at 6-12 minutes so I am focusing on a mile at under 8 minutes and repeating 3 times over a 6.5 mile run.
Yesterday i did speed intervals on the treadmill so really this should be an easy day but I want to push myself a bit this week because next week is going to be less volume overall.  
I awoke, (2 morning clients cancelled), had 2oz of Cleanse fo life, got dressed, had 2 isadelights and went out to about 30 degrees and light snow flurries.  I headed to the track for my warm up to check out the conditions there for future reference.  It is completely snow covered and will probably remain that way all winter.  Bummer!!  Rescued a pit bull that got away from its owner somehow and was wandering around in traffic.  They guy was a runner.  After about 2 mile warm up needed the bathroom so stopped back home.  
Now ready for my workout.  Feel good, really good.  Roads are fairly clear, some snow and ice in areas but not enough to prevent a fast pace, just have to take it a little slow in places.  I'm on Kent heading toward the navy yeads for my first 1 minute interval and did 7:47 at 177 av hr/185 max followed by 2 minute jog.  It felt good, moderately hard and feel I can complete 2 more at same pace.  2nd 1 mile was a little against the wind and had some turns to deal with but held a 7:41 pace and HR 183 av/187 max, turned around and took a 4 minute jog recovery.  Getting hot now and feeling my legs getting heavy.  3rd 1 minute interal didn't feel as good form wise but ran 7:53 at HR 182 average and 187 max.  
Comparing this to the workoug yesterday which was 5 minute harder intervals on the treadmill I have to say this felt better, easier and was the same pace or faster although my average HR was a little higher.  As i mentioned in yesterdays report I felt the wamer inside conditions were holding me back a bit.  I feel really good about the pace for my first attempt at threshold intervals although eventually I would like to be doing my threshold work at a 7:30 or better pace.  Also I should be able to work up to 185bpm and sustain that for longer.  I also counted strides for both the treadmill adn the outdoor work today and was running consistently at 95-100 steps per minute.  Finished the workout with about 3/4 mile easy jog and stretching.

Dual Speed Work Session

Although I don't have a thoroughly planned triathlon program in place I felt it was time to start writing about what I am doing for training.  From October through December I wasn't training.  yes I was running, some swimming, very little cycling and plenty of weight training but no specific purpose.  It was nice to have some unstructured workouts for awhile but now I'm ready to take action so I have a great tri season this year.  My plan is to focus on Olympic distance races, 4-6 throughout the season, and throw in some road races, 10k to half marathon distance.

Yesterday, Sunday, was my long run for the week and really today should be an easy day but was feeling up for this, and I had the time bloked off in the AM so I went for it.  I woke up, had 4oz of Cleanse for Life and filled my water bottle up with Want More Energy and went to the gm in my building.  My upperbody workout is focusing on upperbody stabilization work and I did a circuit of 7 exercises and repeated 3 times.  Hamstrings feel a little tight today, but otherwise everything is good.

Immediately following I set up my indoor trainer in my office.  I've been riding on my terrace but today it feels like below 0 here on the waterfront.  Heat is off in the office and temp is at 54 so that is manageable.  My bike workouts have consisted of alternating weeks of speed and force for 1 day of the week and another day as either recovery endurance or muscular endurance.  Today it is Speed, and i'm using workout SS4 from my book.  Easy warm up spinning 95 plus rpm followed by 6x3 min at 95rpm in aero position and 3 min rest in climbing position in z1-2 at least 95rpm.  I have a pretty good play list going here and my cadence really does coincide with the music.  Hardest part of the workout was keeping the cadence up and I was supposed to work in HR Z3 but for most part was at top of Z2.  I was holding myself back a little but also know i'm running out of glycogen stores which is why i have not eaten.  Goal here is also to burn some fat!  Total workout time was 51 minutes and I did not do a proper cool down because i'm going into a run after this.

I really don't like treadmill workouts but at least intervals keep me more engaged than steady state or tempo workouts.  About 20 min after the bike ride i was on the treadmill in my gym.  I had hoped to get to the track, but it really is bitter out.  I have more water with want more energy and I had a honey stinger gell (about 120 calories) 10 min before the run.  Warmed up 10 minutes really easy jog and then prepared for this new interval workout.  Goal is 4x5 min at 20-30 sec slower than 5k pace.  I'm not going to worry so much about what pace i choose, but to choose a pace and stick to it.  I'm finding these treadmills are not calliberated properly anyway so will basically go by RPE and HR.  I was at 7:52 pcace for all 4 intervals and the 4th one was really hard.  For the rest interval I slowed to walk until HR got down to about 123 then jog for total of about 3 minutes before repeating again.  Feel the recovery period was sufficient.  Because it is so warm in here (at least to me it is) I feel my RPE was higher than it would have been with same workout outdoors.  My HR for the intervals ranged from Av of 174 to max of 195.  I feel if i was doing this on a track I could have worked faster.  Either way, next time I want to jog for the rest interval and try this outside.

The fact is I did really well on very little fuel over 3.5 hours.  This was my first brick (even though there was 20 minutes between) and my legs felt really fresh on the treadmill.  Will do this again, and will also try to do the run in the AM and bike in the PM and see how that goes.

Compleat Fitness Williamsburg Running Club- A goal oriented running group

Whether your goal is improved fitness, to run your first 5k, improve your running pace, or expand your distance and endurance, this program is for you.  Yes there is a social component to this group and you will enjoy the benefits of support from your peers, but the emphasis of this program is on setting and meeting goals.

This group is coached by Carla Weier, an RRCA certified running coach.  My additional qualifications include Certified Personal Trainer and Holistic Nutrition Counselor.  My experience in all of these areas is applied to my running program, which is why this group is unlike any other running program available in the area.

Prior to joing the program you will complete an application.  This is followed by a phone consultation so that I clearly understand your goals, abilities, current level of commitment, and we can discuss any concerns you many have moving forward in the program.


  • A fun group environment to run with two days a week for a period of 8 weeks.
  • Each run includes a warm up and cool down with stability, strength, and power training exercises where appropriate.
  • A written program to safely progress you to your goals.  Each week you will have a running calendar with training goals for the week.  The programs will be varied depending on your experience level.
  • Educational information during our weekly sessions and via email on topics related to running including but not limited to injury prevention, nutrition during running, strength training, setting realistic goals, heart rate training, and importance of a balanced diet.
  • A complimentary physical assessment including body fat analysis and analysis of muscle imbalances.  I can then create a personalized strength and flexibility program to improve these imbalances so that your feel better through both daily activities and running. *

* Additional fee applies to create and distribute a unique flexibility and strength program.

Call 917-292-2069 or email me to get started.


  • Private and semi private personal training services in your home gym.
  • Private running coaching for those who have longer distance goals or prefer a more personal approach.
  • Private nutrition counseling programs.
  • I offer a distance learning program to meet the needs of people who do not have the time and/or resources to work regularly with me but would like some personal instruction and regular feedback on training regimens.
  • VO2 max testing.  Using a treadmill we determine what your target HR training zones are.
  • Consultation on selecting an appropriate HR monitor, how to get started using your monitor and setting appropriate zones.  This process begins by completing a VO2 test.  I am experienced with Polar systems and Garmin systems.
  • Cleanse your way to better health with the Isagenix Cleansing Program.  Purchase of the program includes private nutritional cleanse coaching from me.
  • Referral Rewards program.  When you refer someone to one of my programs I reward you with a personalized gift.

Setting Realistic Health and Wellness Goals

It’s simply a fact that when people have goals to guide them, they are happier and achieve more than they would without having them.  Goals provide focus and a measuring stick for progress.  Goals enhance productivity, boost self-esteem, and increase commitment. Here are some tried-and true ways you can begin to move toward achieving your goals, and maintain resolve when the going gets rough.  Many of these guidelines apply to any goals, but I have added some goals that are specific to fitness and nutrition.

Put your goals in writing. The act of writing down what you are going to do is a strong motivator.  It prevents you from leaving your goals vague.  When writing goals be specific, make them measurable and specify completion dates.  Also record what your reward will be for achieving the goal.  This journey begins by creating and maintaining a training journal.

List the benefits of achieving your goal. When you write down your goals also indicate what the benefits are of accomplishing the goal.  Why is the goal important to you?  How will you benefit from reaching the goal or in the process of attaining the end result?  Now think about the pros and cons of not accomplishing the goals.  What barriers do you think may stand in your way?  Are there steps you can take to limit those barriers?

For example: I am gong to cook two days a week, once on the weekend and once during the week (specific).  My plan is to cook enough food so that I can take at least one home cooked item to work every day (measurable).  This is important to me because I enjoy cooking and its therapeutic, but because I know that the choices I make when preparing meals are healthier and more balanced than the food that is available to me at the quick stop locations near work (why it’s important).  I am going to start this process this weekend with no end date in sight (completion dates).  My reward for doing this will be to buy one guilty pleasure item (meaning one serving) at the grocery store (reward).

Set Realistic but challenging Goals. Challenging goals lead to better performance in athletics and better results in body changes or lifestyle changes.  The challenging goals require more commitment than easy goals, no goals, or trying to “do your best.”  Start by writing a challenging goal, if when you read it, your stomach gets a little nervous, then you are probably on the right track.  After week one, review your goal.  Is it still realistic, do you need to modify it to make it more realistic?

Identify Sub goals. Break down your plan into manageable chunks. Set long and short-term goals.  Write down at least three goals for the next 3-6 months and one long-term goal on the first page of your journal.  Be specific about what you need to accomplish.  Make sure each step is challenging but achievable and write it in your journal and review it regularly.

Track your progress. All of your goals should be measurable.  Write down minutes focused on cardio, on strength training, on stretching, and on core work.  Use the scale or even better a tape measure to review body composition goals.  Keep track of weekly totals.  If goals include better overall health, what does that really mean?  Less sick days, better sleep, better energy, increased mental focus, more joy in your life, more time for yourself.  These are also measurable, you just need to record how you are feeling and the actions you took that lead to that feeling.  So if a goal is to take 1 hour 5 times a week to do something relaxing, you would need to make a list of things that are relaxing and then record in your journal what you did and how you felt.  At the end of the week you have something quantifiable, but only if you write it down.

Be honest with yourself. When you are discouraged, feeling stuck, or are not making progress look at your meal planning schedule and your training schedule.  Did you miss four scheduled training sessions in the last month?  Was there a vacation or a family blow out celebration?  Maybe you are not getting enough sleep or your diet has been poor.  If something is not going well, write about it and then add something at the end to indicate how you can improve if that situation was to arise again.

Visual and Measurable. With weight or body composition goals, use pictures and tape measurements more than numbers on a scale to track weight and body composition goals.  Measure every week.  Do you have a photo of you at your ideal weight?  Put it on the refrigerator, or your bathroom mirror.  Someone told me this, I’ve never tried it but it’s pretty funny.  If you have trouble staying away from the refrigerator, take your bathing suit and put it in the refrigerator.  Do you have a favorite dress or pair of pants that you would love to be able to wear comfortably again?  Put it in an easily accessible spot in your closet and try it on every so often.

Daily Reminders. There is tremendous power in the simple act of putting your goals in writing and reviewing daily.  Once your goals are written out place reminders, as brief as need be, in areas you will notice throughout the day.  A post-it note on your computer, refrigerator, bathroom mirror, or in your car will suffice.  You need to be reminded of the goals frequently throughout the day.

Enlist the help of others. Find someone, a family member, coworker, friend, or teammate with whom you share a common goal.  Take your commitment public and tell others about your goals. If you have a blog include it there as well.  Having a partner, or simply putting your goal “out there” can help you stay committed and motivated.  Look for role models, people who have already achieved the goals you seek to reach.  Ask them for advice and suggestions.  Find out how they got where they are, and incorporate what you learn into your plan.

Reward yourself each step of the way. No matter how minor you think your progress is, let yourself feel good about all accomplishments.  Thank yourself, recognize your accomplishment and commitment and never let an action go unrecognized. When you hit a goal, celebrate; recognize that you met the goal.  Accomplishments should always be celebrated and not ignored.  For each sub goal you reach treat yourself to rewards that will give you a lift.

Recognizing all your accomplishments is extremely important. I never take for granted my accomplishments.  Here’s a little story from a training run this past winter.

About 7 years ago my husband and I decided to ride our bikes out to Coney Island instead of taking the subway.  We though it was quite a journey and wondered whether we would have the energy to bike back later that day.  It's 7 years later and I’m training for the Paris Marathon.  I did a long run this Saturday, 24 miles, and choose a new route I’d never run before.  I took that some route we took on our bikes that summer and ran from Red Hook Brooklyn to Prospect Park, up Ocean Avenue, past a snow covered Cyclone and hit mile 12 at the parachute drop at Coney Island.  I took time out to have some water and an energy bar and reflected on that summer day when I thought is was a big deal to ride our bikes out here.  Funny thing is on the bike it felt like a lot longer than 12 miles.  Even though I’ve run a few marathons and I know what my body is capable of there was a moment of awe.  I couldn’t believe how my life and my body had transformed since then.  I gave thanks for my healthy body and continued on my way home for another 12 miles.  I celebrated that run simply by writing about it in my blog and recognizing that 7 years ago I never would have thought of running 24 miles just for fun.


Not a terribly exciting week.  As far as tapers go my energy is feeling pretty good.  Dropping from 44 miles to 34 miles this week and started a low carb diet on Friday to initiate carb loading prior to race day.  My new shoes feel great, the weather got better toward the weekend, and I'm getting anxious about leaving my work and business behind but at the same time more exited than ever to go to Paris.  Think this will be a beautiful, flat, fantastic race. MONDAY- today is my moderate distance run and I've cut down to 10 miles at 9:20 pace. It's pretty rank out. About 50 degrees and raining so feels cold and there's nothing you can do about it. Glad one of the new pairs of shoes are black. Hate taking nice new white shoes out in the rain. Going to Prospect Park and decided to take whatever pace felt right for today. Although it's supposed to feel easy, I took it a little harder mostly becaue I just want it to be over with. Stopped at hardware store also to see if they had the brackets we need for the finishing touches on the kitchen and they did not. Other than that I stopped for a gel at 5miles and a bathroom stop and turned around and high tailed it home. Ran average 8:57 pace at ave HR of 156. Still feel my left IT band a bit and will be sure to use foam roller later today when I do my weight training session.

Before my last client I wanted to get in a good back workout but couldn't because my contractor wanted to stop by to discuss some work. Went to basement for a 30 min workout but then was interrupetd on phone with a client. So not much of a workout. Did 4 exercises total, worked either heavy or moderate with little rest.  Supersets of strength and stability. Should have just done yoga and stretching instead. Dreaming about a massage.

TUESDAY- Normally I swim, but this weeks workout is focusing on strokes other than freestyle and decided mid day to skip it. Doing a partial cleanse, it's horrible weather and just want to hunker down and get a lot of work done. After clients at John Street I did all upper body workout of supersets strength followed by stability. Back, then chest, shoulder, biceps and triceps. Moderate intensity to heavy depending on how my shoulder was feeling about the exercise. Bummed that my shoulder is still testy. Tomorrow I just have an easy run and plan to do another partial cleanse, AM until about 5pm before I go to Staten Island to run with TNT. Will see how that goes.

WED- instead of running in the AM I''m holding off till the evening. Had a productive work day then drove to Staten Isalnd and ran 5 plus miles, goal pace 9mm. Going to follow with a workout with TNT so don't want this to feel hard, yet it did for some reason. It is a combination of the fact that I didn't run yesterday, that I'm not used to running late in the day, plus I was fasting until 5:00 at which point I had an isalean shake before driving to SI.  After my 5 mile run I did an easy warm up with the team. They had 25 minutes of hill repeats. I didn' run too many hills with them but did run about 2 miles total. Good group tonight.

THURSDAY- I finished with clients then went to our accountant about taxes. Had time in-between to have a naturally sweetened muffin and banana. Today is my last day to eat a normal amount of carbs. Tomorow go low carbs with goal being 50g per day. yikes. Feeling good going into my run.  Nice day, sunny, about 55 degrees. Ran around battery park up west side. Want to do race pace work but feel instead of specifying distance I will do it more like a fartlek workout. Over 6 miles I did 7 intervals at a RP (ranged between 7:35 and 8:05) with half mile being the goal distance.  I jogged inbetween intervals until feeling recovered enough to do another interval. Was fun to have a free form workout like this . Was planning to do shoulder work but ran out of time. Will add shoulder to Friday workout. Did do abs today though.

FRIDAY- Had an early morning weight training session. In my gym I did back, shoulder, bicep and tricep work. warmed up with elyptical for my shoulder then did supersets of strength and stability. Back, shoulder, back, bicep, shoulder, tricep. Finished with abs. One hour total. Did 3 set all rep range from 10-20. Everything felt good, and change in rep range was actually challenging.  Today is my fist day of reduced carbs.  So far so good.  Lots of protein and almost equal amount of fat.  Carbs throughout this 7 day period consists of leafy greens and green vegetables only.  Not tomato, root vegetables, grains, bread, etc.

SATURDAY- got a late start for my last long run. Had a client in the AM and then went out for my run. By time I left it was around 11am and warming up outside. About 55 out and warmed up throughout the run. Went over the bridge to the west side. Just going with the flow and enjoying my last decent run. Paris is one week from today. Ended up running my plan which was 10 miles at 9:20 pace. HR monitor went crazy again so numbers are off but think my av HR was 156 BPM. Yesterday was first low carb day and because of that my HR did go up after 6 miles. Did not use any gels or energy drinks and althouth my energy was ok was interesting that my Hr went up.

SUNDAY- easy day on my indoor trainer. It's nice enough out to ride outside so took the trainer to the back courtyard. Did a new Endurance program from my book. Warm up 15 minutes including easy pedal at 90rmp, alternating 30 seconds standing and 30 sec sitting for 5 min, and alternating single leg work for 1 min each leg x3. Set 1 was 6x2min at 70rpm in zone 1-2 with 1 min rest high rpm. Rest 3 min then 3x3 min 70 rpm or slightly slower in zone 2 again 1 min rest. This was supposed to be 6 sets not 3, but was feeling like too much work for my legs so I cut the session short. Tomorrow is some running at race pace and I need to be taking it all easy. This all felt good. Looking forward to a massage later today.

Totals:  7:40 min of training (way down from last month and i'm totally ok with that), 34 miles running, 1:45 in weights over 3 days and 50 minutes on my bike.  All is well yet still feeling some pain in left IT band.

Paris Marathon- Week 1 or 3 Taper

This is my first week of tapering for Paris.  I'm 3 weeks out and am reducing mileage by about 1/4, from 53 miles a week to 44.  Longest run is 16 miles.  Really glad to have new sneakers. MONDAY- between morning clients I had half an hour to do some weight training. Until race is over i'm focusing on moderate to light weights, 8-12 reps, supersets of strength and stability. Less total body work and more focus on short workouts more frequently so everything gets trained at least 2x a week. Thursday this week will be the last of my leg weight training (i think), so lots of upper body work. Did 4 exercises for back and 2 for shoulders. Both shoulders are cold and my flexibility is poor this early in the am so kept everything pretty easy and focused on short rest.

Right after clients I ate a pear and got dressed for a run. It's dreary out, threatening rain but just looks damp right now and temps in low 50s. Going over the brooklyn bridge and up the west side for 10 miles. Should be a good combination of hills and flat. As I started running could feel some IT band pain which went away once warmed up. My tempo for 10 miles should be 9:20 but i'm feeling light and quick today so going to keep an eye on my HR and go with whatever pace  feels easy. Had to stop for a bathroom around 4 miles and took a gel at 5 miles and turned around. Feeling really good and pace is averaging 8:50. My energy and HR remained low so I was able to keep this pace working a little harder than planned up and down the hills. Final numbers for the main set of 8.34 miles was 8:53 pace and a nice low HR of only 150bpm.

TUESDAY- my only training for today is to swim so I'm taking advantage of the low work load and doing a cleanse/fast day until just before leaving for the pool.  I't been way too long and I need a break from food. Would like to cleanse all day, but know I won't be motivated to go to pool, nor will I have a good workout unless I have an Isalean shake before. Got to the pool early and had a nice easy workout. That was the plan for the day and I was happy to follow it. Did lots of drills. Sets were interesting. Combined freestyle and backstroke. Sets of 200 free then 100 back, 100 free/100back x3 more. Including drills and cooldown covered 2300 yards but didn't feel like it. My back stroke is getting a bit better, less water up my nose at least, and kicking takes less effort. Think my kick has improved a bit since last time I did backstroke. Found that the 100 yards following a set of back stroke really good, not effortless, but better than continuous sets of freestlye. Not a great day, took lots of concentration and i'm just not focused on swimming today. Didn't get as much work done as I wanted to and have more to do when I get home at 9:30.

WEDNESDAY Right after clients I went for a run. Did not have my customary shake, instead I ate mostly carbs. Had a hard boiled egg around 6, and apple around 8 and some energy beans right before the run. Wearing a new pair of shoes today. New brand (Mizuno) and model than before. Warmed up the 2 miles going to prospect park. The plan is to run the rest of the 6 miles at race effort. Since it is hilly and about 40 mph winds I'm not focusing on pace as much as HR and perceived effort. I set my Garmin at 1 mile intervals. The interval paces varied from 7:38 to 8:21 and the AV hr for the intervals was between 163 and 173. The total average pace was 8:00, juts 5 sec short per mile of my race goal, but feel considering the terrain and wind that this was a good race effort. Felt really good in the new shoes. Did not have any gels, just want more energy in my water. IT band was quite a bit better than my run on Monday, not unnoticeable, but much better. Good run. Will follow up with stretches, a mini shake and then weights.

After my run I went to my basement gym for a shoulder workout. Since my shoulder is nicely warmed up from the run I'm going for high volume, but still not too much weight. Did supersets of strength and stability. Rep range from 10-12 and all were 3 sets. Did 6 exercises, so 18 sets total. Everything felt good. Finished with upper body stretches and 10 min of bosu abs. Still have one more run today. Running with TNT in the evening. a 4 mile "tempo" run, which will be at 9:30 pace at the most. Think it's not a problem at all, but need to be conscious of the schedule moving forward in my taper.  It was a super easy run with TNT. Decided to add these runs, although they are short and very slow including walking as well as easy jogging I need to be aware of all mileage. Walk/jog 3.63 miles av pace 11mm.

THURSDAY- I had two clients in the morning and no time to eat so had a plum before my run. Felt good going into this easy 6 mile run but felt a bit low energy around 4 mile mark. Ran from John street, down chambers, up the west side and back up chanbers. So, mostly flat, but some hills. This easy 6 mile should be at a 9mm pace and HR in mid 150's. Legs feel good, but overall the run did feel a little harder than a typical easy run.  Should have eaten more.  Averages including warm up and cool down was HR 153 and pace 8:50.
This will be my last weight training for legs for about 4 weeks. Paris marathon is 18 days away now, and for at least a week after I will not be doing any weights. Did squats 4x10 reps, deadlifts 20x3 very light, leg extensions pretty light 3x10, cable lateral lunges with spinal rotation, finished with 3x8 single leg squats. All this in 30 minutes. Could have done at least 2 more reps for all exercises, so although it was a lot of volume the weights were pretty light.  Before my last client of the afternoon did abs and some foam rolling.
SATURDAY- This mornings run was fantastic. I got up and spent some time on the computer and prepping dinner to go into a crock pot so didn't get out the door until about 11. Had my typical long run breakfast which was a chcoloate isalean shake with banana, isagreens and Isacalcium. Added new insoles to the new sneakers and headed out. It's quite cold today. A bit of a shock to the system. Only 34 degrees and at least 15 mph wind. Going for 16 miles flat today. My last so called long run is next Saturday and it's a drop to 10 miles, so today is just get out there, have fun, go easy but push it a bit if you are feeling good. By the 3rd mile I was well warmed up and really enjoying the run. Shoes feel great, IT band pain on left leg is almost gone, gait is smooth, posture feels good, shoulder feels good. Pace going up the hudson river path was a little slower than the return because of the wind, but for most part was about 9:10mm with HR steady around 156bpm. Had a gel at 4 mile and 8 mile then turned around. Had last gel at 12 and a bathroom stop. Took the last 2 miles from top of the bridge home pretty hard. Added some speed pick ups. This run was supposed to be at a 9:30 pace and average pace for all but the warm up and short cool down was 8:58 and HR 157bpm.
SUNDAY- Had a good indoor trainer session today. Got a new book "workouts in a binder for indoor cycling". Been looking for more focused indoor trainer workouts and I think this book will help me through pre-season and give me options that are more demanding for race season as well. Picked a speed workout that focused on high cadence. Worklout SS4 Aero Position. 15 min warm up consisting of 5 min easy at 90 rpm then another 10 min at 90rpm but focus on pulling back on the up stroke. Main set is in zone 3 which was not a problem today. Most of them were at the top range and found by rep 5 I had to reduce the resistance to maintain the reps. Not used to working at such high reps but legs felt pretty good. Entire workout was in aero and took breaks to sit up during rest interval. did 8x3:00 in zone 3 with RPM averaging 93 followed by 3 min rest in zone 2 again high RMP about 85. Finished with 5 min cool down. Not a particularly hard workout but was a lot of sets. Thought it fit well into my race taper schedule.
Week totals: 9  hrs 45min;  44 miles running; 1:15 swmi; 1:05 bike; 1:30 weights over 3 days.  Feel good going into week 2 of taper, not lethargic, glad the real work is over.
Had dinner with a friend on Friday who ran Paris Marathon last year and clued me into some things that made me more confident.  First they hand out water bottles, very nice.  And the croud is a bit rough which I prefer because I hate being polite everytime I want to pass someone.

Paris Marathon- last week of sharpening

MONDAY- Today is the 3rd day in a row of rain. Pretty much no sun in three days and today is just an easy run, but i'm not feeling it at all. Contractor is in my apt again, so using it as an excuse to push myself out the door and run, in the rain, again. Was supposed to be 6 miles.. Legs are fatigued from 22 miles yesterday. I'm running below a 10mm at points, so figure, even as a recovery run, this is really not worth my time. As I was approachiing the Brooklyn Bridge decided to cut it short. Have lots of work to do today, the contractor should be gone soon, so will have a productive work day and save tomorrow for a good training day. Ran 4 miles 9:30 pace av HR 144bpm or about 73% max. later in the afternoon before my last client I had a quick short workout in the basement before my last client. Just did shoulders and abs. 30 min total. Wanted to do shoulders right after my AM run but due to contractor activities I had to wait till later. Flexibilty not great today so kept the workout light.

TUESDAY- I'm in the city with clients. New schedule starting this week since I added a client. Have a 1/2 hour break at 9am for breakfast and had a natural sweetened muffin, hard boiled egg and a banana. Then had a run aroun 11:00. My mid length run goal pace is 9:20, and today i'm doing 11 miles all flat and feeling like my pace will be a bit faster. Feeling energetic, but very conscious of my IT band tension. Wouldn't call it pain at this point. Will order new shoes later today. Ran flat up Hudson River Park for 12 miles total. It was a bit windy, but the first sunny day in 3 days and in the mid 50's. Ran into the wind on the way uptown at a 9:00 pace, ave HR 155 and 8:51 pace on the way back at HR 155. I'm feeling really confident with my increase in pace and lower HR over the last couple of week. I know I can run Paris under 8:00 average, it's now a question of traffic.

After my 12.5 mile run I wasn't feeling very energetic but got in a weight training session. Did legs and back, basically alternating between upper and lower body after each exercise. Couldn't do legs at the weight I wanted so did 4 sets at lower weight. Forgot to log this the day immediately, so don't recall specific exercises. Recall leg press (have not done that in a long time), leg extensions and the rest was back work.  NOrmally would swim Tuesday night but have other plans, so no swimming this week.

THURSDAY- Wednesday was a complete day off so on Thursday as the weather had shifted I was really in the mood for a good run. The weather has changed dramatically and it's spring! I'm running from John Street up the Hudson River Parkway for my last interval/tempo run before my race. It's warm enough to wear shorts and a sleeeless top, probably high 50's and the sun is in full force and there's a nice breeze. Warmed up 1.5 miles then 4x100 (goal 27sec) with faster pace than planned by 2-3 seconds. Then 4x200 (goal 54 sec) again faster at 51 seconds each. Feeling my IT band at times, but not really effecting my run. Took a break for about half mile at easy jog and then set my mind on MP of under 8:00 for 8 miles but wanted to focus on HR goal of 173-175. Problem was my HR montior was wacky, said my max hr was 248 and average 188 for the whole run. So not sure what HR average was but held my pace pretty steady for the 8 miles and average pace was 7:52. Had no trouble with breathing, more focus was on form and muscle fatigue. Feeling like new sneakers and 3 weeks of tapering will take care of any uncertaimty.

At John street after my run I had an apple and a shower. Fairly tired from the run so not going to do an hour of weights as planned. Doing supersets of shoulder and back. Fairly heavy for back and lighter on shoulders. Did 4 exercises each- all were 8-12 reps for 3 sets. Shoulder feels good.

FRIDAY- Today is an easy day and was going to ride indoor trainer but it's much to nice out so switching my Sunday and Friday workouts and running 6 miles easy over the brooklyn bridge. It's 70 degrees out and sunny. Supposed to be excellent weather tomorrow then get cloudy and colder so taking advantage of this perfect running weather. Wish my new shoes were here. It band was hurting a bit on the run. Mostly right in the middle, not in the glute like before. Warmed up easy 1 mile then went over the bridge and back. Not sure what my average HR was because my HR monitor went nuts again, but guessing around 158bpm and pace Average was 9:05.

SATURDAY- my traqining plan calls for the last really long run to be 3 weeks from my tace, and that's today. Next week I taper. Doing 20 miles in prospect park and the plan was to do a progressive run but not comfortable with that in these old shoes with my IT band showing me that I should have replaced these shoes about a month ago. Warmed up real easy to prospect park, about 2 miles. My goal pace for this distance is 9:48, but I've been running all my long runs quite a bit faster than that. Today is 20 degrees above normal, so about 70 out and it feels fantastic, but i'm going to just look at my HR and keep it well below 80% max throughout. I found that with this plan it was easy to follow, but at the same time the slower I go, the harder it is to hold that pace. Meaning, if i set my goal at 9:25 for the whole run I would have felt better than going slower than what is typical for this distance. In anycase, I felt i needed to take this run easy, the real training is over, I know what i'm capable of, and should just enjoy the weather. It felt more heated than expected for the last 6 miles and noticed my HR increased even though my pace did not. Ended up running the main set of 16 miles at 9:27 pace and AV HR of 148. Most of my steady state long runs have been at at least an average of 153, so was nice to see that if i focused that I can run long and easy. Max HR even with 6 major hills was only 164bpm, about 83% of my max.  Cant wait for new shoes.  The soles of my feet hurt.

SUNDAY- Today is a recovery bike ride. Got on my indoor trainer with a dvd that a friend lent me. Never done this and thought it would be nice for a recovery ride. When I have "work" I like to have my ride planned out, but thought a tour of Italy would be fun. Well I was totally bored. Thankfully it was a recovery ride because I never got out of zone 2 and after 20 minutes I decided to cut my 1 hour ride short to 30 minutes. Yes I'm fatigued, and yes it a sunny day that really deserves a run, but im just not into this workout. I felt today it was OK to just let it go.

Best news of the week was my tempo run with intervals plus MP for 8 miles.  Felt fantastic.  Bad news for week is that I really need new shoes and my IT band is hurting a bit.  Only at the beginning or a run or when I stop and then start again, but this isn't good!  No knee pain though.

Total miles for week was 53 (somehow i was short 2-3 miles from early in the week when I felt lousy).  I did weights 3 days for 1:30 min total, none of them particularly difficult.  No swimming this week and only a 30 min recovery ride on my bike on Sunday.  Next week starts my Taper and ned to really focus on Nutrition.  I'm about 5 pounds heavier than I'd like for race day.