Make Each Day Your Masterpiece

47231_4298116487807_284184289_nIn running, training and in life we want instant results and fail to see the small steps all lead to the big goal or big picture.

If you get careless and impatient you will lose focus and sight of what is truly important and you will find yourself making wrong decisions that will lead to the whole goal breaking down and falling apart completely. In the end you will regret it when everything you have worked for has crumbled.

Is someone to blame? Yes, you have to look in the mirror and take responsibility; this is the first step to stepping out and realizing your mistakes and then making adjustments when it’s time to go again so that you may never find yourself in the same predicament.

So set out today and make it count. Take each moment to give thanks for having the gift of running and the gift of life. Then give yourself the greatest gift and pursue your craft and make it a masterpiece today.

Running will change your life and if you step out of the box and see things from a different point of view, you really can do and achieve anything you like, It’s just knowing that each day really is one step to having all that you choose to have. Don’t be of the many who fail to realize this…

Today, you are exactly where you are suppose to be so be great.

LA Marathon, Congratulations & Time To Recover

lampWell was it everything you thought it would be? The energy out there on the course looked really great, the weather cooperated and you now have a medal and you are a finisher of the 2013 LA Marathon. Congratulations on 26.2

Did everything go great? Did you reach your goal? Are happy with your outcome? If you had a great race, write everything down, put your experience in a diary from your taper all the way up to the finish line of the race. That way you can reflect back in the future and keep in mind what worked for you. This is vital and I encourage you to take the time as you will thank yourself down the line.

Did you miss your goal? Are you disappointed? It happens and I have been here many times. As runners we are competitive with ourselves and its normal to feel like you failed but some of our greatest failures are our most important teachers. If you are open to it, there are lessons to learn so I invite you to write everything down from your taper all the way to the finish line. Maybe you will see what you did wrong and most importantly you can reflect back and make some adjustments in the future and try not to repeat this particular experience. The marathon is so unpredictable from race to race; maybe it just wasn’t your day. Keep your head up and put your focus on the accomplishment.

Now the recovery begins. The rule of thumb is you need a day of recovery for every mile you have run, 26 days of no running? Not quite but you need to take it easy in the next 26 days. You put your body through a ton of stress and it now needs its rest. Through the process of running 26.2 miles at top effort you tore a lot of muscle fibers in your legs that now need your help to rest and let them repair themselves. This doesn’t mean any running but keeping effort and pace down.

Are you sore today? Well if you said yes, chances are Tuesday you will feel even more sore.  The key is to keep your body moving, keep the blood moving in the days ahead to get all the soreness and lactic acid out of your legs. Go for a great walk everyday and shake it off. Water will always help flush out the soreness so stay on top of your water intake.  Proper food will help too so enjoy the food you have sacrificed over the months but get in that proper fuel to help you recover. Cross training will also help if you need to keep exercising without the impact.

So what now?

Enjoy your accomplishment; take some time to enjoy all the sacrifice you gave up over the past months. But sooner than later it will be time to get back to the drawing board.

pacersIf you made your intended goal, you don’t stop there! The mountain of success keeps going up. You are a success but staying there in that success, you can never continue to grow. Continue to look up and find ways to be better than yesterday! Challenge yourself to get better and stronger and faster. That’s what we do.

Continue to believe in yourself and congratulations again!

Ryan

LA Marathon, 2 Days And Counting….Show Us How Great You Are

rocioThe winning mentality to be great requires not very much. Sure all the training in the world will help or the best running shoes ever invented.  In terms of life, the right education or a good support system around you will give you an upper hand but if you dont have the desire to be great, all of these outside influences will mean nothing. The mindset that you can do and achieve anything will take you to the next level and separate you from the rest.

Where is your mindset when you run a race or train? You have to show up to a start line on fire, with a burning attitude like are a bull being released in the streets of Pamplona-undestructible! You have to line up knowing you belong there and nowhere else and this is where you were always meant to be. The mind will transcend your physical abilities and take you to everything you have ever imagined in your head.

Think of all the great sports movies in our time. Rocky, Hoosiers, Rudy. In every sports movie there was the incredible story about an ordinary person or team that became more than ordinary because they believed they belonged there and believed they could win.

In Rocky you had an ordinary guy from Philly trying to make his way up to the top of the boxing world, got a shot AND TOOK IT, showed no fear, had the heart of a champion and won. Hoosiers? Despite being the smallest team and having an unsuccessful past, in came a man, a coach who taught them anything was possible and showed them to believe in themselves on the court and outside the court. Just one man in one moment gave them the greatest gift of life and they took their shot and won the state championship and the impossible became the possible. Why? because they believed. RUDY? A kid with pure heart who wanted to be a Notre Dame football player and did whatever it took to be on the team. He truly believed even when his own loved ones didnt that he was going to be on that team. He believed and it manifested. Rudy showed no fear in his heart and despite the downs he still kept his head up and just marched forward. The human spirit is alive in all these movies. This Sunday at the LA Marathon the human spirit will be alive and you will be part of that. Write your story Sunday to go down as a legend much like these stories. The choice really is up to you.

Are you starting to figure out how the right mindset will determine your outcome in running and life?

muhammad-aliMore than 22 years ago Muhamad Ali was about to fight Joe Frazier in one of the greatest boxing matches of our time. Ali will go down as the greatest boxer of all time. The greatest. Why was he so great? At the press conference a day before the fight Frazier is asked why does he think he will win and he answers because he trained hard and feels he can beat Ali, and he trained hard and is ready. When they ask Ali, this is what he said as he shouted at the media and Joe Frazier with the straightest face because he was serious……

 ”I’m BAD!!! Been chopping trees, been doing something new for this fight. I wrestled with an alligator, tossed around with a whale. I handcuffed lightning, throw thunder in jail.  Only last week I murdered a rock, hospitalized a brick. I’m so mean I make medicine sick. Bad and fast! Fast! Fast! Last night I cut off the light in my bedroom, hit the switch was in the bed before the room was dark…and you George Foreman, all you chumps are gonna bow down when I whip him. All of you, I know you got him, I know you got him picked but the mans in trouble I’M GONNA SHOW YOU HOW GREAT I AM”

Now think about what he said. Who says that? In the conference he is convinced he has done what he described and is convinced he is going to conquer him. His mindset was already to the next level. It should be of no surprise to you that Ali crushed him. He believed and he conquered. Now I am not telling you to start yelling at people on the starting line of a marathon, or at your classmates at the beginning of a crucial test or at your co workers at the beginning of a possible promotion but what I am asking of you is to tell yourself in your head how bad you are, how nobody can compete because you are going to SHOW THEM HOW GREAT YOU ARE.

I believe you are great and each of you have a gift, not only in running but in life. No matter how old or young you are, no matter what has happened in your past, go out today and everyday and show some heart, show no fear, take a risk, believe, take your shot and SHOW US HOW GREAT YOU ARE!! LA Marathon is waiting for you!

Your friend, Ryan

LA Marathon, One Week And Counting

LjVDXcUgIt’s Sunday and one week until race day and the official countdown begins. You have a week to get ready mentally and physically. Everything you do in the next seven days will have an effect on your race so stay positive out there and make wise and great decisions this week.

Now the number one question I get during race week all year from runners running marathons is “What should I eat the night before the race & the morning of?” The greatest thing about running and training for marathons is you truly learn so much about yourself and the real gift is realizing you are your greatest teacher. During the process of all the training runs and the triumphant cross of the finish line you not only learn of your true potential but also you learn so much about your body and what it needs to reach certain heights and limits. So the answer is really in you.

What have you eaten to help you finish tough long runs in your training? What foods propelled you to have amazing runs? Did you find a system of nutrition and hydration that worked for you? We are all made different and we all work on our own circuit board in a sense and what works for one runner doesn’t necessarily mean it will work for you.

We follow basic nutrition guidelines to help us but trust your body and feed it what make you perform at an efficient level.

If you have no clue what makes your body work, this may be a great lesson for you to consider the importance of a training diary where you write about your great runs and you not so good ones. In the diary you can always be specific as to what helped you have a great run and on those rough ones you can always reflect back on what caused that and how you can avoid those same patterns .

Reflect back and figure out what works for you. Take 15 minutes of your day today and write a list of what works for your body and work on getting this fuel in your body this week and make a plan for the 2-3 days leading up to the race including your race morning meal. Organization is key and vital to the success you choose to have on race day.

Have a great day and start those mantras and positive thoughts,

Ryan

LA Marathon Countdown, What Is Your Goal?

la21It just seemed like yesterday I was speaking at the kick-start of the LA Marathon’s first day of  training last summer over at the great running club in Los Angeles, The SoCal Pacers and now here we are counting down the days. Hopefully you had a great training season and hopefully you are feeling excited and anticipating the big day. If you feel nervous, welcome to marathon racing as it is quite normal to feel this way. Keep the positive thoughts going and enjoy the journey.

What is your goal? Do you have a projected time? 3:30? 5:30? 6:30? Whatever your goal time is, you have to an idea what it will take to run the projected time you intend to run at.  Chances are you have trained and ran at your marathon race pace and know you feel comfortable running that pace for a long period.  If you feel you are not comfortable in your projected time goal then maybe you have an unrealistic goal time. If you have ever seen the middle to back of the pack of runners in a race you will often see many runners who flew past you at the beginning of the race and are then forced to walk the dreadful walk to the finish because they are spent. Many of these runners had unrealistic goals and were not ready for such a pace to keep up with. So be realistic out there. Before you commit to a time make sure you have done the work not just once in a training run but several times at a comfortable pace.

Do you have a Plan B? Is there a plan B in line just in case your intended race plan doesn’t work out? If there is a plan B in place it will allow you to quickly shift focus on the new goal as opposed to having no plan B and then automatically going into a place of frustration which will then lead you to a bad place mentally and your day is pretty much shot. The plan B can also be implemented when elements you have no control over such as heat, wind or rain make their way into the race. Most times many runners can use some of these aspects to their advantage while others don’t do so well in some of these elements. Pay attention to weather and make the necessary adjustments.

Is this your first race? As a first time marathoner my best advice is to throw time out the window and just get in there and experience the marathon process and embrace the challenge ahead and fight that challenge and just get to the finish line. Any expectations of a specific time is kind of unrealistic especially when you have no idea what the race is made up of. They say the marathon is two races, the first race is mile 1-20 and the second race is the last 6 miles because the last 6 miles are so unpredictable. So make it a point to get to the finish, enjoy the experience, the sights and sounds of the day and finish. Crossing the finish line of a marathon is always a victory but your first one will be so special so get out there and have a great race.

The marathon is and always has been about the journey. Each race many runners place so much emphasis on time and we get competitive not only with ourselves and others, the actual accomplishment is sometimes overlooked if we don’t get that time we walk away feeling frustrated instead of accomplished.

So my advice is to enjoy the journey. Many years down the line I could ask you what your time was from the 2013 LA Marathon and you may have a hard time remembering. BUT if I ask you to tell me about the day at the 2013 LA Marathon and there is a good chance you could tell me a pretty good story about that day and what you went through. The marathon is about the journey so keep your head up, embrace each mile, the crowds, the volunteers, the runners’, the entertainment along the course, the pain, the runner’s high and of course the finish line,  where dreams come true.

Dont forget the medal they give the first place winner will be the same medal they give you. It is the same accomplishment whatever your time is. Stay calm, relaxed and focused.

Ryan

Conversations in New York City

photo (6)brookSince the cancellation of the NYC Marathon last month I am happy to say I have done a whole lot of NO racing lately. I was preparing almost a year for that race and since the cancellation my body feels like a bullet ready for the trigger to be pulled. So what does one do? Run of course. lol

Feeling like a bullet does have its advantages like going out for runs with no agenda here in the beautiful streets of New York City and then realizing you have gone on a three hour trek exploring the city and seeing places and faces you have never seen. So during my last month of running if an opportunity presented itself to talk to a runner at a light or stretching I asked a few runners some questions here in New York City

PROSPECT PARK, BROOKLYN

Me: So when you see a runner or runners running slower than you what are your thoughts? What about if they are faster than you or they run at your same pace?

Girl Runner: “If they are slower than me I sometimes give them a thumbs up as I go by, If they are faster than me than I give big props to them, like kind of admire them. If they run the same pace as me…usually I try and run that motherfucker down and out run them.”

Me: Laughed so hard, only in Brooklyn

 

CHINATOWN, MANHATTAN (Stopped at a light at Canal St coming from the Manhattan Bridge.)

Me: How do you feel today?

Guy runner: “Man I have to take a shit so bad.”

Me: uhhh, OK

 

53RD ST & 4TH aVE, BROOKLYN

Me: How is your run going today?

Guy Runner:Do I know you?”

Me: No

Guy Runner:Then what do you care?”

Me: Have a nice day (Then took off and let him eat my draft for being pretty rude)

 

PROSPECT HEIGHTS, BROOKLYN

Me: How is your run going?

Girl Runner: “Is this a line?”

 

PARK SLOPE, BROOKLYN 

Me: hunched over at a light after a almost 3 hour run

Little boy waiting with his mom next to me:Mommy that man stinks”

Me: embarrassed and laughing

Running is a great thing and a lot of fun that can lead you to so many adventures and run into so many interesting people and characters. Put your ipod away, leave the watch at home, abort the usual route and try something new and see all that unfolds in your run. Why stick to the same route when life gives you so many different options?

In essence, you can have a ton of conversations with all types of runners, fast ones, slow ones, middle of the pack runners and you can learn so much from people and become inspired in many ways. Keep your ears open and learn as much as you can. But the true and most important conversation you can have is the one you have with yourself. Continue to believe in yourself and your talents, continue to stay motivated, continue to tell yourself you can achieve anything and continue to tell yourself that anything and everything is possible.

Keep running and keep dreaming and Happy Holidays,

Ryan

The Holiday Season Here In NYC

The holidays are here in NYC and the atmosphere is beautiful. Just last week I walked past the Christmas tree under decoration over at Rockefeller Center and almost daily I pass by the Christmas tree here on 34th St at Macy’s. In two days I will make my way to the Upper West Side of Manhattan and see the balloons get blown up for the Macy’s Thanksgiving Day Parade and that will probably solidify the official holiday season here.

Now with the season I just described above means a tough running experience. Lately the weather is pretty cold and running either will freeze or then burn your ears, your hands or your legs. I may be of the very few runners in the city at the moment running in shorts. My legs tend to be fine; it’s just my ears that give me a hard time. And well by mile 3 sometimes I feel like my hands are going to crack like ice and fall off. Winter running isn’t even here yet and I am just trying to get the most out of the outdoor season as much as I can before the snow and the REAL cold weather force me to the dreaded treadmill. But this is what I signed up for, its NYC and every day I get to run past the great skyline and sometimes just stare at the Statue of Liberty when I run and it is inspiring. To see the Brooklyn Bridge or to run over the Manhattan Bridge is like hair standing up on my neck. Running in Central Park and Prospect Park are just as breath-taking with the turning of the leaves and amazing scenery. The running community is strong here in New York City and every day I am proud to belong to it when I lace up and head out on this crazy town that never sleeps.

It s been two weeks since the NYC Marathon and the events that transpired from Sandy to the Cancellation. Runners are still upset here about the marathon and wondering what is NYRR going to do for them and so on. And it had me thinking on a run, why continue to put so much energy into this dilemma? Why try to constantly try to figure it out? Why put so much energy into this process? In essence it really is not about the race or any marathon. The races are just there to test ourselves and our wills and we use them as a benchmark to our progress but the reality is it’s ALL ABOUT THE RUN, IT ALWAYS HAS BEEN, those moments when you get out there on a daily basis and you put your heart into it and the way the run makes you feel. Maybe I feel like the Soul Surfer who has been surrounded by the sport his whole life and sits back and watches all the new runners come in and talk all day about their “accolades” or complain.

Heroes never sat back and talked about their accolades, they were too busy trying to be amazing and people just noticed.

Legends born didn’t just say, but did and inspired by action and humbleness to inspire others to walk in their shoes.

Mentors never talk accolades; they are too busy helping others achieve theirs.

Leaders make everyone around them better, never telling others what accolades they don’t have.

AND Pioneers of a sport or movement never complained, they were too busy trying to redefine a better way

So if you are a runner or not a runner, I invite you to surround yourself by people with these attributes. When you do this, you will find your life change and change for the better. And if you don’t know anyone in your life-like this, then turn into these attributes and set the bar for the people around you to be inspired.

Too many people are focused on being loved by talking all day about their accolades. Instead, FOCUS on being amazing and then you will see barriers break open to inspire and become legendary. When that happens, everyone talks about your accolades and you never have to tell anyone.

Go out and do the things you think you cannot do.

Keep running and keep dreaming and Happy Holidays!

Ryan

2012 NYC Marathon Cancellation

It was only 6 months ago I stood on the City Hall lawn in San Francisco in front of 60 plus runners speaking to them how to run the NYC marathon turn by turn and getting them motivated to gear up for November, “Imagine running in Brooklyn, parts of Queens and in Manhattan and feeling like you are on stage at a sold out concert in Madison Square Garden. It is so loud you can’t hear yourself think and all you have are chills because the moments are so intense. This is the New York City marathon. It truly is an experience unlike no other. It will re define your marathon running experience and the runner’s high.”

Today I was in Brooklyn staring at the Verrazano Narrows Bridge, the start of the NYC Marathon, and it was quiet. No cannon going off to start the race, no runners making the bridge shake. Hurricane Sandy came earlier this week and destroyed lives, homes and marathon hopes. It was a devastating storm and this week for me felt like a month long. Between power going out and flooding and phone towers going down it really put life into perspective. My 25th marathon was to be run today and I was gearing up for a special day, a monumental mark of 25 great races throughout the years. When the storm came and left, the aftermath of the damage was starting to unfold and day by day it was starting to get worse.

I watched stories everyday on the news of people stranded on Staten Island with no power, water and food, sitting in their homes filled with contaminated water. In Brooklyn and Queens along the coast, communities were destroyed overnight and many lost their homes and were left with nothing but the clothes on their backs. Some communities burned up and majority of these people were all stranded with no help, no food, no water and again sitting in contaminated water.

In Manhattan the lower part was powerless and many residents were in the dark including tons of senior citizens who were by themselves and were quickly running out of supplies including water and food.

And then there were the lives lost. Everyday more and more stories were being told of all the bodies they were pulling out of the waters and homes in Staten Island, Brooklyn, Queens, Manhattan and New Jersey. Clearly by Wednesday it was pretty evident we were dealing with an event of historic devastation.

I trained pretty hard for the NYC Marathon. I trained in high altitude in Colorado, the hills of San Francisco, the beaches of San Diego and Los Angeles and here in the concrete jungle of New York City. I trained in all the elements, heat, rain, humidity and cold. And in all the months of training all year round, it took me less than a second to decide it was not possible to run a marathon through the five boroughs where people were suffering, died and needed help. How do you take water along the course several times when people in Staten Island couldn’t even get water? How do you even go to the start line in Staten Island and look at portal potty’s when people just not too far don’t have running water to even use the bathroom? How do see water and bananas given out at the start line to runners when children and adults have no food in Staten Island? And what about the generators at the start line to power the start line festivities? The generators could have been used to power up 400 homes in Staten Island alone. And I definitely would have felt guilty passing by 2000 NYPD officers along the course when they could have been out protecting and helping the situation at hand. There was no question this was not the right time to stage a marathon in NYC when so much was needed.

By Wednesday and Thursday here in New York City, the marathon controversy was pretty much at a peak and I was pretty embarrassed for the first time to belong to the running community. On the side of the running community and non running community in favor of the race being cancelled, nasty remarks were being made to Mayor Bloomberg, the NYRR and to the runners supporting the decision to go forth. The running community was starting to look really selfish and as bad people. I am still unsure where I stand about the runners who still decided to run, I don’t really blame them for deciding to run but I think that runners sometimes can be so narcissistic and I think many of them become obsessive over this sport, even to the point of running is EVERYTHING and life is second. Even Elite athletes and Olympic Runners will tell you that you need balance in your running life. I think this week many of them weren’t taking a step back and recognizing the bigger picture. I believe the majority of fault lies in the hands of the NYRR and the Mayor for giving them a platform to believe running was the best option. Sometimes people just need to be told what to do and they will do it and throw all rational out the window, even in the middle of a tragedy like Hurricane Sandy.

By Friday it was cancelled and it appeared to everyone it was the right decision. The running community was restored as a caring bunch as they started volunteer efforts here in NYC to collect supplies and take them out to the Burroughs in need. Today runners gathered in Central Park for an unofficial NYC Marathon run in the park but not before donating supplies to be taken to those in need. Over at the Staten Island Ferry, a thousand runners crossed over and ran into the damaged communities with supplies needed. Once again runners were showing their positive attributes and their incredible resilience that help us do 26.2.

Running is an amazing thing and running will change your life but running isn’t there to take over our lives, it’s there to compliment our life. It’s there to teach you how to push yourself and to continue to push through and conquer all that you didn’t think were possible. When you learn to do this in running, it is then that you take those valuable lessons and apply them to your life so you can have a much richer and fulfilling life filled with taking risks and going even when you are afraid.

In San Francisco when I spoke to those runners I explained every runner will come to a fork in the road during a race and you have to decide between two roads. Take the easy way and ease back or take the hard way and take a risk. It is only when you take the hard road and take that risk that you see you really are capable of anything and in the process of this realization not only do you reinvent your running and take it to higher levels and goals, you most importantly reinvent your life and take it to higher levels and goals.  During this week here in New York City many runners including myself were forced to take a road most of us had never been down before. I would like to think as the runners leave to go back home to their countries or other states they travelled from or the New Yorkers still here, that we all were reinvented during this experience. No matter how bad things seem to be, like a NYC Marathon cancellation, there really is a gift there, only if you are willing to see it.

 

And just in case you are reading this and you were not accepted into this year’s race and you want to run next year, I would say don’t bother attempting the lottery as all of us are automatically deferred into next year’s race. I am sure there will be some who won’t make it but think about it, they will ALL pretty much be back. Heck, if they were willing to travel here after a hurricane and no official announcement, what makes you think they won’t come back next year to run what may be POTENTIALLY the greatest NYC Marathon in the history of the race.

Please keep NYC in your thoughts and prayers; we have a long road to recovery.

Keep running, keep dreaming and whatever you do, always follow your dreams.

Ryan

Running 190 blocks in Brooklyn, New York

This is my story today in Brooklyn, New York. This is running 190 blocks, this is my adventure.

The air is brisk and everyone is wearing coats and scarfs on the streets, I take off from 90th street and pass the usual long line of people waiting for the bus, I run the first of red lights I am about to run past today, a car clearly far away still drives fast towards me and blows his horn loud and long to let me know he is in charge here and I realize this is the first of many to come. Running in Brooklyn is an adventure, so much to see and look at and before you know it you are 2 hours in, time flies running in the city.

I pass the little old Italian owner of the Bodega store on the corner who is arguing in Italian with another man shaving his fruit, I am now at the 77th street subway station and I am steaming now, my stride is open. I run with no choice straight into a dog walkers leashes and hurdle the 4 leashes like a track star, its starting to get crowded here. I run another red light and again a car honks his horn at me and tries to veer me off the street. I find an open space on the street and an angry bike rider blows his whistle as he approaches me to get out of his way and I jump back on the sidewalk. I am crushing now, Romeo & Juliet by the Killers in my iPhone is making me glide. I run past a nanny on the street corner singing to the baby in the stroller in her native language and the baby just stares at her while I run by. I reach 59th st and the 59th street subway station and I am suddenly brought to a halt as I run into a huge crowd of people coming up from the station, I walk and they bump me and as soon as I reach an open space I put it back into gear.

The sun is shining and there isnt a cloud in the sky and I just run and enjoy everything around me. I am now approaching a group of Hasidic Jews with their big hats and long beards and black coats and they all stop and stare at me and put their hands up at me like what am I doing as I run by them. I run another red light and this time a bus is coming straight for me and he is speeding trying to make his point, I laugh at him as I look at him. The hustle and Bustle of the city is alive and the energy of all the people out and about is giving me the energy to crush this run. I am approaching 25th st, the Manhattan skyline is vast in my sight and beautiful. I run towards a bunch of kids playing stoop ball against their stoop, half of them give me high-five and half of them run with me as far as they could while telling me they are going to beat me. I run past three old men sitting on their stoop and one of them is yelling at me for what reason, I don’t know.

The city is alive and I feel alive. I am reaching the new Barclay’s Center, my turnaround point, and I run another red light and this time a Taxi cab driver chases me down and calls me “asshole” as he drives past me. The NYPD officer on the corner finds it funny, just smiles and chuckles at me as I fly past him. I get to the Barclay’s Center, some 95 blocks later and I reach in my pocket for the two dollars I brought along. I buy a Gatorade from a guy at a stand selling food and as I point to the Gatorade I give him my money and he loudly goes off in Greek screaming and yelling at me, the tourist behind me looks alarmed and says, “what did he say?” I tell her ”he said welcome to New York” and I walk away and laugh knowing all along he was talking in his bluetooth ear piece.

New York has always been my true love and to experience my running passion with this place I love is more like a dream come true. To be here and to run here is an adventure and everyday when I run here it is a gift that I gave myself and one experience I will always treasure. I chased my dreams and did what made me happy. Running taught me this along with a few other empowering moments. Crossing the finish line of a marathon is one of those empowering moments that can teach you to know you are stronger than you think and to give you the courage to step up to those boundaries in your life and have the courage to step over those boundaries and do and be everything you have always envisioned for yourself. The more you empower yourself, the more you grow and teach others through your actions that the only limitations we really have are the limitations we put on ourselves.

So I drink my Gatorade, do a quick stretch on the quad and start running 95 blocks back. As I start my run, I give high-five to a little kid putting his hand out and begin my journey back. Guess what? I am in Brooklyn, New York and it FEELS AMAZING!

I was inspired and wrote this for my dear friend Michelle in California. Find your empowering moments, believe anything is possible and always do what you are afraid to do. Dreamers can never be tamed so keep running and keep dreaming.

Your friend always,

Ryan

New York City Marathon Thursdays

Welcome back to New York City Marathon Thursdays. Every week I bring you the excitement and fresh views for the greatest race in the world. We are currently 38 days until race day. I am coming fresh off the NYRR 18 Mile tune up race in Central Park last Sunday and the buzz is definitely huge for the marathon. Between the conversations on the subway on the way to the race and the conversations after the race in the park and back on the subway after the race, it is very clear everyone is pumped for the big race. The greatest part of these conversations after the race were the ones where I exchanged stories with runners how great we felt and how we ran negative splits and how the 18 felt like a 10 mile run, surely runners high all the way home after the race. The conversations that bothered me were the ones with the runners who told me they were upset because they had awful races, they were nowhere near their projected times and felt tired out there. One girl even had tears telling me she didn’t have such a great day. 18 miles in a hilly Central Park will do that to you, 18 miles will break you down and tear you up into pieces if you are not ready or prepared or executing a marathon training plan correctly.

If you experienced this let down Sunday or anywhere around the world in your personal training, there is till time to make adjustments.

Lets run a few questions by you

ARE YOU OVER TRAINING? (FATIGUE) We are close to the end and maybe your body is tired from the long runs and mileage during the week. Perhaps its time to start pulling back a little, Is it really necessary for you to get in another 2o miler run? Feeling fatigued? No. This will only further damper your race day performance. Cross training substitutes for running days during the week will help with the stress of pounding the body.

ARE YOUR GOALS UNREALISTIC ?(PACE) Are you trying to hold on to an unrealistic pace your body is not ready to compete at? I see this all the time only to lead runners to burn out on long runs or even races like last Sunday in Central Park. As runners the ego is hard to convince of this but you do want to have a great experience on race day not die a slow death to Central Park on race day.

IS YOUR PACE INCONSISTENT? Are you running with emotion and not sticking to a steady, patient strategy? Are you running with the competition around you and not sticking to running your race? I saw this all day on Sunday. Run your race and leave the emotion and ego at the door, Running marathons is about challenging yourself and your limitations. Running like this will burn you out early in a race.

WE ARE 38 DAYS FROM RACE DAY, WHAT IS YOUR STRATEGY?

Are you familiar when YOUR body requires gels to sustain your race and how often YOUR body needs it?

Have you figured out when you need to hydrate with water vs Gatorade on race day?

Have you decided how long you will hold back the pace until its time to make your move?

IS YOUR MIND READY? BECOME NYC MENTAL.

Dedicate the start to someone in your life who helped get you here and run with pride

Dedicate each Borough to someone in your life and think about them to motivate you.

Dedicate the different bridges to someone in your life and stay focused on your effort and don’t let them down.

Dedicate Central Park to the important people in your life, its tough here and you wont want to let them down

Last but not least dedicate the finish to yourself because you did it, you conquered NYC.

 

Running marathons is so much about mental strength and strategy than it is physical. Sure we need the physical but the power of the mind and planning will far transcend physical attributes alone. Keep believing in yourself and continue to keep your head up. We don’t run marathons to see who is fastest or who wins the race, we run marathons to test the limits of our hearts. In 38 days you will have the chance to show all of New York City what your heart is made of.

Keep running, keep dreaming

Ryan

 

 

 

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