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22

March

2014

Prospect Park Running Distance Calculator

jgbcoaching_running_calculator Do you run in Prospect Park, Brooklyn? Well, if you do and you’re like me you’re probably pretty sick of running the loop over and over and over and over again. To help alleviate your boredom (and introduce some right hand turns into your training) I made a simple interactive map that allows you to explore new routes and distances.

Checkout the Map

The way it works is really simple. Just click on the segments you want to run starting at the point closest to where you come enter.

From there, just keep clicking on the route you want to run. A table to the right of the map keeps track of the total distance clicked. If you make a mistake or want to try a different path, just click the little trash can icon and remove that section and any section you added after.

The segments are broken down by popular landmarks and intersections so you should be able to easily find a route that works for you.

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09

March

2014

2014 Brooklyn Half Marathon Training Plans

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We’re 10 weeks out from the biggest race in Brooklyn — the NYRR 2014 Brooklyn Half.

To help runners train for the race, I’m creating a series of training plans. These plans are tailored for runners who train in Prospect Park. All of the workouts take place in the park and I’ve gone and mapped out all of the long runs, plus some of the other shorter runs, in Google maps. Links to the routes are included in the workout descriptions.

If you purchase the plan, it will be delivered to you via a download link to a PDF. However, if you like, it can also be shared with you via Training Peaks for free. Training Peaks is an excellent way to keep track of your progress as you train for the big day.

All plans include:

  • Specific workouts for runners in Prospect Park, Brooklyn.
  • Integrated strength training routines from coach Jay Johnson with excellent how-to videos
  • Motivational quotes scattered throughout the rest days to keep you motivated
  • Various tips and tricks interspersed into the workouts
  • Dry run workouts to help you simulate race day
  • Course management tips to help you run the best Brooklyn Half you can

 

The Level 1 and Level 2 plans are ready and up in the shop section and ready for download. I’ll be adding level 3 in a couple of days.

 


Brooklyn Half Level 1 Training Plan

product_image_brooklyn_half_L1_10wk_pp_v1a.numbersDesigned over 10 weeks with 4 runs per week, this effort-based plan is structured to build you up from an easy 15 miles in week 1 to a peak of 30 miles in week 10. There is a 2 week tapering period before the race on May 17th. Long runs are scheduled for Saturdays.

Though this is a “level 1” program, it is not for complete newbie runners. Because it is only a 10 week program, the runner best suited for this plan is one who’s coming into training already able to comfortably run 5 miles.

Purchase Level 1 Training Plan

 


Brooklyn Half Level 2 Training Plan

product_image_brooklyn_half_L2_10wk_pp_v1aDesigned over 10 weeks with 5 runs per week, this effort-based plan is structured to build you up from an easy 20.6 miles in week 1 to a peak of 34.75 miles in week 10. There is a 2 week tapering period before the race on May 17th. Long runs are scheduled for Saturdays.

This plan is different from the level 1 program, in that you’ll be running 3-5 miles more each week. Most runs are prescribed to be slightly higher in intensity with and extra repetition here or a harder finishing pace there. Because it is only a 10 week program, the runner best suited for this plan is one who’s coming into training already able to run 6-7 miles very comfortably.

Purchase Level 2 Training Plan

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22

May

2013

Race Report: 2013 Brooklyn Half-Marathon

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Yeah… so I’m only 4 days late with this, but my laptop died and I was without Internet access. Doesn’t mean I’m not excited about the results from Sunday’s race!

First, I think I need to start off with an apology. I was really hating on the new scale and scope of the 2013 Brooklyn Half. I felt the NYRR had turned it into a complete circus by opening it up to so many people and building such hype around it. I really expected a slow, pushy and generally unpleasant race. I proclaimed many times both in-person and on Facebook that this, after participating six out of the last seven years, would certainly be my last Brooklyn Half.

2013 Brooklyn Half-MarathonThe actual experience was quite literally the opposite of all my expectations.

I had a really good time, enjoyed the race and finished with a good feeling in both my heart for Brooklyn and my legs for running. Bravo NYRR.

With that out of the way, here’s what happened with JGBC runners:

  • Xavier Cuadrado – 01:44:24 (first half-marathon and second race ever!)
  • James Patchett – 01:39:50 (just shy of a 2:00 PR!)
  • J. Geoffrey Badner – 01:27:28 (2nd best time at this race)

 

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15

April

2013

Race Report: 29th Annual Brooklyn Duathlon

2013 Brooklyn DuathlonHad a great day today doing the Brooklyn Duathon in Prospect Park. Didn’t know what to expect since I’ve not really ridden my tri bike in over a year and only did minimal time on the trainer with my road bike through the winter.

The race experience was a little weird as it was like a morning-long flash back to another life. I haven’t done a multisport race since 2008 and the whole time things kept coming back to me that I had completely forgotten about — what to pack in my bag, how to arrange my transition area, the best way to portion out the effort on the bike, my propensity to cramp up on the second run if I push it too hard in the first mile.

Adding to the weirdness was the fact that I opted for the road bike over the tri as I felt more comfortable with my bike skills that way. I’ve never done a race off the tri bike. This left me confused about my riding position and I definitely lost several seconds due to the less aero face to the wind.

Anyway… it was hard, but in the end things turned out well. I came in 2nd in my age group and 28th overall. My 2 mile run / 10 mile bike / 2 mile run results came out to be:

Run #1 – 12:06 / T1 – 0:58 / Bike – 30:39 / T2 – 0:43 / Run #2 – 13:07 / Total Time 57:35

Best part was catching up with Jonathan, Nicole and the old City Coach group. Pointing out hawks and airplanes with baby Simon was fun too. Team photo below.

2013 Brooklyn Duathlon City Coach Photo

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28

November

2012

RACE REPORT: 2012 Brooklyn Marathon

2012 Brooklyn MarathonThis is a tad delayed, but I was personally wiped out after the race and then Thanksgiving came along. Just catching up on things now.

The results

Last year I posted about the history of the Brooklyn Marathon so this year I’ll just cut right to the results:

  • Carol Chera – 04:32:32 @ 10:24. Carol is a City Coach athlete that I gave a little help to. She had been slated to run the NYC Marathon, but switched to this race after the cancellation. IT band trouble hit her around mile 22, but she powered through to the finish. The injury set her well off her goal, but she never gave up.
  • Matthew Imberman – 03:31:06 @ 8:03. This was a “C” race for Matt because it’s his 3rd marathon of the year. He just missed running 4 in a single calendar year by 2 weeks. Well done.
  • J. Geoffrey Badner – 03:14:59 @ 7:26 (PR)(BQ). A seven minute PR.

Congrats to all the runners and to NYC Runs for pulling off a great race in the wake of hurricane Sandy.

And now with that out of the way, I’ll bore you with my personal race report…

I qualified for Boston… just!

Last year’s race was great for me, I finished well and, though I struggled at the end, I felt pretty good throughout. This year, however, was a completely different story.

Looking for a Boston qualifying time of 03:15:00 I trained my ass off. Everything was going exceptionally well until three weeks out when I started getting severe pain in my left foot. Due to it’s placement and “grinding” bone pain reminiscent of my broken thumb, I feared a stress fracture. Fortunately, five days off cured it and I began running again. Unfortunately, four days later I came down with a wicked cold that took a week to recover from.

As a results of the injury and illness my meticulously planned two week taper turned into a three week slog in which I logged about 20 miles total. I definitely lost both physical and mental fitness.

To help stay on goal, I asked my friend and coach Gary Berard to jump in with me at mile 18. With a dream goal of 03:12:00 I set my Garmin to pace me at 7:20. When Gary and I connected, I was about 30 seconds ahead of this and feeling fairly good. That went downhill shortly after.

At about 20 my legs started to tighten. At 22 they started to cramp. This was highly unusual because I’ve never, ever had cramping issues. Nutritionally I was on on schedule with my gels and fluids so I have to write this off to laying in bed for a week prior to the race. I began to really slow.

Miles 23 to 24 felt as long as mile 1 to mile 20. I watched my 30 second advantage fall to a 1:30 deficit. Finally turning the corner into Center Drive and hitting 26 could not have come any later. Having previously done speed work on this final stretch I had envisioned kicking hard to the finish. Now, I was just tying to keep my legs from shutting down.

As I rounded the bend in the road and caught sight of the finish, I expected to see 03:13:50 or so on the clock. Not a lot of buffer on my Boston goal, but enough. You can imagine my shock when I saw 03:14:26! With about 40 yards to cover I practically broke my legs covering the final distance. I punched my Garmin. It read 03:15:00. I looked at the course clock. It said 03:15:04.

I had no idea how long it took to to cross the start, but it was in the neighborhood of four or five seconds. I had to wait in agony until about 6:00pm that evening to find out that I snuck in by a single second.

Not exactly my proudest moment as a coach, but as a runner I’m ecstatic at going to Boston. I only wish I didn’t have to wait until 2014 to make the trip.

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