Spring Lake 5 - 33:57

Runners - 8,163
Finish - 175th
Age Group - 13
Time - 33:57

To me, the summer running season doesn't begin until the Spring Lake 5 is run on the Saturday of Memorial Day weekend. This was my 15th Spring Lake 5 and thirteenth in a row. It is not the best race if you are looking to set a PB at the 5 mile distance because of the crowds, but arguably the most enjoyable one. They do a fantastic job accommodating close to 10,000 runners, hydrating and feeding them and then getting it all cleaned up before the beach crowd arrives. This was the 35th edition of the SL5 and the day was just about perfect, although a bit on the warm side. This is the largest race in New Jersey and they do it right. The give out great, well thought out t-shirts, a pint glass, a nice calendar and this year a hat and there is plenty of food and drink afterwards. This doesn't include the free burger lunch at Bar A.

I usually bump into many of my running friends and today was no exception. I have been meeting Jack Frost (1:15:34), Dennis Lake (39:35) as well as their friends for the last 10 years. Tony Merola (50:21), and David Conaghan (1:29:44) from my Wall Street days and of course the Senator (37:15), Mike W (37:10) and Brian Borden (40:11) were also in attendance. When the weather is like it was today, it makes for a nice event and a great post race party, although it was slightly chilly when I first got down there.

I drove down early this year and got a great parking spot, about 3 blocks from the start/finish. I even eyed a port-a-john at a nearby home construction site which is always empty. I got a pre-race massage and most certainly was getting a post race one also. I had the young lady work on my right leg which has been bothering me lately, in particular my knee.

If you want to run a decent time it is a must that you start at the front, not just near the front but in the front 10 rows. Once the gun goes off, it is a free for all. Me, Mike W and Brian Borden all started up front and got off to a good start. I wanted to run sub -7's with hopes on maybe running 6:40's but the fog had lifted and it was getting hot and humid quickly. I hit the first mile in 6:44 which was good since I breathing easy.

I missed the mile 2 marker but I felt I was on the same pace and mile 3 confirmed that still on the 6:45 pace. I was taking plenty of water and downed a GU at the mile 1 water stop. Mile 4 was my slowest, running a 7:07, and the heat was starting to get to me, plus we were doing lots of turns up and down the blocks of the town. I was at 27:10 after 4 miles and didn't want to let a sub 35 slip away so I picked up the pace a bit. The finish is along Ocean Avenue, but you don't get there until you have about 1/4 mile to go. I kept pushing until I got to the turn that puts me on Ocean Avenue. The final straight away to the finish seems a lot longer than a 1/4 mile so I try to keep my head down and not look at the finish line banner until I get close.

I finished strong in a chip time of 33:57 which was better than I thought but as always thought I could had gone faster.

Highland Park 5K

Runners - 330
Finish - 16th
Age Group - 2nd
Time - 20:41

Just 14 hours after my first outright race win, I lined up to run the 3rd annual Highland Park 5K. This was going to be my 9th race which I haven't run before. My goal was to run 12 new race this year so I am way ahead of that goal. This was also going to be my 4th 5K in 7 days so I wasn't sure how fast I wanted or could run.

I lined up near the front and planned to run easy for the first mile then take it from there. I felt surprising good, which I think was the adrenaline from the night before when I won the Hugs for Brady 5K. I hit the first mile in 6:45 which was slightly downhill. Since I run with the Raritan Valley members during their Wednesday night run, which takes place in Highland Park, I knew the course had to be somewhat hilly.

I hit the second mile at 13:30 so I was running well and had to push the hills to keep pace. I was still happy to be running that fast. My goal was to pick off a few runners that were in front of me, including a couple of little kids. The finish was at Highland Park High School and on the track. In the past I didn't care about track finishers, but lately I seem to like them. I seem to run faster around the track, thinking it is a track event and on the final turn. I finished in 20:41 which was a solid time considering, I ran a 20:35 the night before.

I'll never forget my first - Hugs for Brady 5K

When I see a new race on the calendar, I am excited because it might give me an opportunity to run in a unfamiliar town. Not this one, it was in my hometown and run on the same course as my race Run with the Vikings 5K, which I designed. It was a twilight race which is a welcome change from the early morning runs. This also gave me an opportunity to race direct the CASA 5K in Lawrenceville in the morning which turned out well.

After finishing up with the CASA 5K, I headed over to Sondek Park to coach my son's baseball game which we won 9-0. I then went home to cut the grass, relax and get ready to run the inaugural Hugs for Brady 5K.

David Brockman, a friend I met through Erin Varga was the race director who worked hard to promote this race. Unfortunately this race was organized to honor the memory of young Brady Wells who passed away at the age of 18 months from cancer. This race was a celebration of young Brady's life. His family and David did a wonderful job in putting together a top event which I hope will stay on the race calendar.

They had a very nice turnout with many of the local people coming out to show there support to the Wells family. Chris Kelly and his lovely wife Debbie were there with only Deb running. Chris had a half ironman the following day so he was resting for that event which turned out to be fortuitous for me.

Erin Varga was there as well along with her good friend Susan. I also ran into Marc Rubenstein who is a big sponsor for the RWTV5K and his the owner of Jersey Physical Therapy in Kendall Park.

My assistant coach Mike was there with his son Justin who was running. Justin runs track for South Brunswick middle school and his dad told me he could run a 20 minute 5K. I had just run a 20:48 the week before so that was the time I was shooting for on this night. I also had a 5K in Highland Park just 14 hours after this race but I wasn't going to hold back because of that.

I was happy to see a lot of familiar faces and when I got to the starting line I edged near the front maybe a row back so I would ease into the run. I never start in the front of the pack because I am not the guy going to win and I don't want to go out like a rabbit.

The gun went off and I was in the top 15 or so runners when we crossed Stouts Lane onto first avenue. I ran along side David Brockman who told me this could be my race to win. I told him no way, but I would be happy with a top 5 place which is where I usually place in some of these new races. There is always a track kid that can run a sub 20 along with a veteran runner who is fast and one or two others.

After passing Dave I was near the front with two young kids, including Justin, my assistant coach's son. The kid who can run a 20 minute 5K. We were running shoulder to shoulder after the first mile and I told him this was his race to win and to pace himself. Last Thanksgiving, I ran a really small race in town where I came in third behind two middle schoolers where I was leading after 1.5 miles but could keep their pace. I figured I would be in for the same with these two boys. I also thought if we ran neck and neck to the finish I would let him out sprint me because it didn't seem right to beat him like that. Of course that only worked if I could out sprint him because he may fly past me.

I knew the course very well since I design it and new the turns well. I ran the tangents to save energy and Justin did not, He is only 12 so I didn't expect him to do so although I encouraged him to follow me. I was pretty heavy and just hoping to keep the pace. My mile split was 6: 23 which is much faster then I have been running so I wasn't sure if I could keep that pace. Justin seemed fine so I was just hoping to keep pace as long as I could. At about 1.5 miles we were still side by side, but when I reached for water at the first aid station I was a few steps ahead of Justin. I ran and gulped while I think Justin stopped to consume. I didn't hear his footsteps close to me after the water so i kept pushing the pace figuring he would catch up with me.

Being experienced running races gave me the edge because I think Justin never was able to get back to my pace. I was now in front after 1.75 miles and this was my race to win. I was worried that there would be a fast kid catching me so I kept pushing the pace. With all the turns on this course I was able to take a peek back to see how large my lead was. At this point I was running scared because I wanted to win my first race outright and didn't want to be caught from behind unless it was Justin.

I slowed a bit after mile 2 but my plan was to pick it up when we got to the final straight away. I kept asking spectators how far back the trail runners was behind me, but they never answered. Once I got to First Avenue, I ran hard to the finish line crossing first for the first time ever. I have come in 2nd a few times and had a lead in a few really small races but never for too long. I finished with a time of 20:37 which is my fastest 5K this year so that was gratifying as well. It was a pedestrian winning time but sometimes the stars have to be aligned to actually win a race unless you are really fast.

I was ecstatic that my first win was in my hometown, where my kids went to High School and on the course I designed. Dave was just as happy for me and a few friends got to see my win as well but if Chris Kelly decided to jump in the race even with his flip flops, he would have won going away.

I hope the family of Brady Wells continues with this event because it attracted 200 runners/walkers in the first year and will do much better in future years. I would certainly help out if they needed.

Wall Street Run - NYC - 21:30

Runners - 4,817
Finish - 514th
Age Group - 31st
Time - 21:30


This was my 17th Wall Street Run, the most of any other race I have run. You don't run a race 17 times unless it is good. There is also nothing like running through the closed streets of the financial district, having the rush hour commuters stare in bewilderment. They are trying to rush home and the runners are rushing towards the finish line. I ran the first one in 1982 when I just got into running races. I worked downtown and it was perfect for me after work. The course could be a bit treacherous as there is always some type of construction. You have to be aware of the metal plates on the ground and the many potholes that are throughout the course.

The start has changed many times but it always finishes on the promenade near the World Financial Center. The course is not always accurate so I wouldn't plan on setting a personal best. I think it was advertised as 5K way back when, but now it's a 3 mile run. In 1983, I ran it in 17:28 which I know was not correct. The last couple of years the 3 mile course seems to be accurate.

I am not working in New York any more so I wasn't planning on running this year, but when I heard my good friend Frankie was running as well as a few former business partners, I decided to train it in. I got in early had lunch with an old friend, met up with a few old collegues, then met up with Frank at his apartment. I also got to meet Pdubs, Frankie's girl, who is just a great person.

My goal for this race was to run with Frank at his pace which I figured would be right around 7 minutes per mile. I had just run a hard 5K on Sunday so I wasn't expecting to run much faster than a 7 minute pace. We needed to get close to the front because with 4,500 runners navigating their way through the streets of lower Manhattan we would have had to suffer through a 10 minute first mile. As it turned out, we were right near the front and got off to a good start. We hit the first mile in 7:08 but were weaving in and out of runners. The pack never really opens up because of the number of runners as well as the narrow streets and quick turns. I never saw the mile 2 marker, but I think we hit it at the same pace. The finish gets crazy as runners start picking up the pace as we head on to the promenade heading towards the finish. You can only fit three runners across for the last 1/4 mile so passing people is tough. Frankie had fallen back a bit and I finished in 21:30 which was what I expected. Frank was a little disappointed with his time but he hasn't been running as much as I have been. He had just run a 10K in Central Park on Saturday so I am sure his legs were tired and he admittedly said the hills beat him up a bit.

Afterwards we headed to the Raccoon Lodge with a bunch of people for a couple of beers, then met up with Pdubs and Katya and grabbed a bite to eat at Dean's Restaurant. It was good night of running and the pizza was excellent.

The Franklin 5K Express

Runners - 134
Finish - 9th
Age Group - 2nd
Time - 20:47

Once we get into the middle of May, there are at least 15 races every weekend. This weekend there were 3 races I wanted to run. Stomp the Monster, Buckley's to Kennedy and the Franklin 5K Express were all on my radar, each for different reasons.

Stomp the Monster was organized by two friends in the RVRR club and for a great cause, CANCER. Buckley's to Kennedy has been a race I have known about since my days in Brooklyn, but never got a chance to run. I wanted to run it during my 50@50 but couldn't fit it in my schedule. The Franklin 5K was a first year race and was organized by Stephanie Daniel who lives in South Brunswick and had asked me to consult during her preparation of the race. I chose the Franklin 5K because if there were any issues, I wanted to be there to help out.

Despite the rainy cool conditions, they got a nice turnout with over 140 runners and everything went smoothly. The course was well laid out and the support by volunteers was excellent. Great post race food and nice raffles.

I ran well, hitting each split at 6:45 pace, finishing in 20:47 and ninth overall, 2nd in my age group.

I hope they keep this race on the calendar for next year because I am sure it will grow larger.

Running with Dean Karnazes

Dean Karnazes, the ultra runner, is currently at the tail end of his Run Across America. He started his trek at Disneyland in California and has been running 40-50 miles per day. At some stops along the way he has organized a local 5K and has invited runners to join him. Regis and Kelly are one of the sponsors and along with Dean are encouraging kids to get moving. Today I decided to join him for part of that run.

A few years back Dean ran 50 marathons in 50 days culminating with the New York City Marathon. They day before NYC, he ran the Jersey Shore course and I joined him for 8 miles of it. I ran along side him for a few miles and asked him a bunch of questions. He is really a nice guy and a great ambassador for the sport of running.

His final miles during Run Across America were going to be in Philadelphia, New Jersey and New York. He planned a 5K in Philly on Cinco de Mayo which I missed because I got the date wrong. I was hoping to that one and the one on Staten Island today. The Staten Island run was at South Beach which is an area, I had never run before. In fact, I have never run a race on the Island before although I signed up for the popular Staten island Advance race many years ago. Not sure why I didn't run it.

Dean showed up 5 minutes before the start of the run, talked a bit about his experiences and set us off. The morning was cool and the course was run on the boardwalk out and back. The return gave us a great view of the Verrazano Bridge which is the second time in two weeks , I got to see the bridge from the Staten Island side.

This wasn't a timed run , but more of a fun run. I started off slowly but picked it up a bit and finished in 24:32, of course taking pictures along the way. Dean ran real slow with a pack of runners and then talked a bit with a reporter then spent some time with all the runners. He then was escorted back to his cool looking bus. As I was leaving, I got to meet his parents which were very proud and really cool.

A Bike Ride, a Burrito and Belmar

Since moving out to New Jersey 18 years ago, I have always wanted to bike to the Jersey Shore, Belmar and LBI in particular. Belmar is a 40 mile ride while LBI is close to 70 miles. My neighbor Marshall has also wanted to do, but because we need a ride home, we have never tried. Coming off the 40 mile bike ride in Manhattan, I had the urge to ride more. When I found out that my friend "the Senator" was going to fundraiser in Belamr at D'Jais on Friday night, I seized the moment. Once he okay ed that he would give me a ride back, I decided that Friday would be the day. I needed to get there by 6pm so I decided to leave by 2pm but didn't get in the saddle until 2:30.

I left from the Senator's house so that way he would only have to drive me back to his home which would make it easier for him. I printed out directions from Google and taped them to my handle bar. Google maps has a bike route option which gives you the safest routes riding.

Those who know me well understand that I am not good with direction and although they were mapped out I got off track 3 miles into the ride. That was only because one block was a pseudo dead end. It looked like a street that was blocked off so I had to back track to find the right way. I got back on course and was feeling proud of myself. I took a few breaks at the lights but tried to keep pedaling. When driving through Marlboro, I noticed Collingwood Street which is about a block from my brothers house. I stopped by to say hi to my sister in law, go to bathroom and get some water. It was a 30 minute break which felt good and got reassurance that I was on course.

I was still about 18 miles away so I had to get going. Route 34 was long, had a nice shoulder but the wind was in my face. 6 miles on that and another five on Belmar Blvd. I was getting hungry and stopped at a Quick Chek for some Gatorade and a Clif Bar. I didn't eat the Clif Bar because I had my sights on 10th Avenue Burrito which is a very popular restaurant on Main Street. It was featured on Diners, Drive-ins and Dives on the Food Network. They gave it high marks so I knew I wanted to try and I was starving.

I had the fish burrito which was excellent and since my ride and company at D'Jais was still on the road, I decided to have the bread pudding for dessert. That was very good as well but I was now stuffed. Back on my bike and off to D'Jais.

Met up with my friends at the bar and enjoyed the band Holme and a few well deserved beers. I get to cross biking to the shore off my list of things I want to do. Hopefully this summer, I will try the LBI ride.

5 Boro Bike Tour

I was planning on doing the 40 mile ride in Tour de Franklin, but when my neighbor Marshall called to say he might have a bib for the 5 Boro Bike ride in NY, I was interested. He called two days later and said I was in because his sister in law couldn't make it. I had done the ride about 20 years ago when i was living in the Bronx and didn't have a great experience. there were so many riders, the backups were terrible. It took me close to 6 hours to ride 40 miles and the wait for the Staten Island Ferry back to NY was lengthy. I think I told my wife I would be home by 1pm and showed up at 6pm.

Marshall said we would leave really early and get to the front of the pack. Tom Moritz also gave good advice on how to avoid the crowd. After getting up at 4am and driving down near the ferry, parking on a side street, we boarded the boat at 6:30. We were up front but still quite a ways back. Last time I was lined up at the Battery, but we were up near the site of the Trade Center. Marshall wasn't happy with the location so we began our "razzle dazzle" as Marshall called it to get up closer. The course marshalls would not let us go down any side streets so we actually biked up about 1/2 mile past the official start. There were a bunch of riders already there so we good to go.

The start was on time and 5 minutes later the cyclists were pedaling past us. We jumped in and off we went. The sun was out but it still a bit chilly at 8am. Most of the riders wore long sleeves and many of them had props on their helmets which I assume made it easier to identify their friends.

Marshall and I were planning on taking it easy, about 12mph and enjoy the day and sights. The course was going to take us over 5 bridges and through some great neighborhoods. We rode through Central Park, then up through the Bronx, back into Manhattan via the FDR, over the Queensborough Bridge, then into Brooklyn and finally over the Verazano Bridge.

There were all types of bikes, a few unicycles, many tandems including a 4 person bike with a dad and his 3 kids. We were forced to stop and certain rest stops but it was welcomed as it was a time to refuel. Marshall was having a really good time and I was just enjoying the ability to ride on many of the roads in New York.

We finished up at 12:15 and hung around at Fort Wadsworth for about 30 minutes then visited the park where you got a Staten Island view of the Bridge. I had never seen the Bridge from that side.

Overall, it was great time but we heard from others that they got stuck at the FDR for about 60 minutes which ruined their day. That was one of the reasons we started early to avoid those issues.

I am now looking for more bike rides to help me cross train.

Clinton Township 15K

I decided to jump in the Clinton 15K and run with the RVRR team. This was a the USATF 15K championship race and they were looking for runners to fill the 40's, 50's and 60's team. The RVRR guys are very fast and I was a bit nervous about running with these guys. I know they probably wouldn't care, but I would. I have been running well despite my right knee bothering me and it doesn't seem to bother me while running. The course had a bit of everything, rolling hills, hard top, trail and some grass which took us across to the path back to the finish.

I ran the Indian Trails 15K about 4 weeks ago in 1:09 but it was very hilly so I was hoping for a better time today. I started out with a 7:09minute first mile and a fast 6:43 second mile and hit 5 miles in 35:41 and was breathing easy. My pace was slowing but still sub 7:15 which was decent. I really didn't think I could shave 30 seconds of my pace in less than 30 days but I was going to give it a try. I figured a 7 minute pace would be respectable, but unless I could turn it on in the last 4 miles, I would have to be happy with a sub 7:15 pace. Mile seven was a 7 minute split, and 8 was a 7:10 and 9 was a rather fast 7:02 which was slightly uphill. I crossed the tape in 1:06:12. I ran with a few runners from miles 3-6 and I just kept saying to myself, keep up with them.

I pretty much ran hard all the way and felt like I gave my best today. I was part of the RVRR "B" team which was good for 6th place. The "A" team finished 1st beating out Shore AC by 3 minutes. John Kane (1:00:50), David Huse (1:00:53), Roger Price (1:01:53), Frank Russo (1:04:14) and Bruce Koel (1:07:27) made up the winning team.