Gotham Knights Track Club

Battling Gravity 1.0

2007-06-20T12:30:00.000-04:00

Greetings, Defenders of Gotham. Before I get started, let's have a hand for Mr. John Hammegren, aka The Dark Knight, for doing everything possible to get this track club off the ground. John is our proud president, web designer, and resident running expert. He seems to have everything covered, so it has been hard for me to find a way to contribute. HOWEVER, after much brainstorming, I have found something valuable I can offer.

For those of you who don't know me, I got into running through training for other sports- particularly baseball and football. In both these activities, the cardiovascular system is trained to operate in short bursts followed by quick recovery. My training therefore consisted of shorter runs with shorter breaks, sprint drills, plyometrics, and weight training. AH-HA! This is what I can offer. Not very many runners realize the benefits of the weight room, some downright avoid it. There are several reasons for this phenomenon, too many to name here in fact, but I do want to center on one particular myth in this introductory post:

Weight lifting will make me slower.

Have you heard this before? I have. A LOT. I actually read an article today in a running journal that claims that the only runners that benefit from weight training are those that train for the 100m, 200m, 400m, or 800m. Just the sprinters. I couldn't believe they published that trash! While it is true that runners should avoid POWERLIFTING, BODYBUILDING, and other mass-centered workouts, there are still a million different ways to utilize the weight room in your quest for faster times and more satisfying runs.

As a part of my 3-4 day a week training program in preparation for my first marathon I relied on working out my legs in the weight room 1-2 times a week. As a result, I felt much stronger on hills, I felt my muscle endurance go up and up and up, and was able to finish the marathon exactly the way I set out to do. Without my weight training regimen giving me the muscle base I needed, I may have bonked in my first attempt at 26.2...

Intrigued? You should be, the weight room is super awesome. I hate to keep you all in suspense, but I have to get back to my thrilling office job. I will post again as soon as I can and will develop this training tip into a series. First exercise we will explore: SQUATS.

Until next time, keep logging those miles and cleaning up the streets.

Tuesday Night Speed Series - June 26th - 7pm

2007-06-18T11:39:00.000-04:00

Calling all Knights! This coming Tuesday is the second instalment of the Tuesday Night Speed Series at Ichan Stadium on Randal's Island. This is a great opportunity to release your inner speed demon and tear up the track in a real competition. The events for this edition are the 800m, 1500m, and 5000m. Racing is held between 7:00-8:30pm and general admission is only $10! This will get you into as many events as you wish, however, I can't imagine running a 1500m and then going for a 5k!

Click here for details from NYRR http://www.nyrr.org/races/2007/r0605x00.asp

Father's Day 5mile Results

2007-06-18T11:12:00.001-04:00

It was a hot one out there today! Sorry I couldn't race but I had a great time cheering everyone on at Cat Hill. Looking forward to having a bigger showing at the next race and hopefully we'll all be able to meet up before and after.

Men's Team
(1) Joe Curnutte - 33:38 (rogue)

Women's Team
(1) Vivienne Edwards - 37:33
(2) Anna Wood - 44:41
(3) Elizabeth "Batwoman" Lepine - 46:15

Father's Day 5mi - Sunday, June 17th

2007-06-11T11:35:00.000-04:00

Calling all Knights! The Father's Day 5miler kicks off at 8:30am this Sunday. This is a Men's team scored race although it is open to both men and women. Please send us a note if you are planning on racing so we can arrange a meet up location. Unfortunately, I (John) will not be able to race this weekend as I am focused on the JPM Corporate Challenge next Wednesday. However, I will probably be there to cheer everyone on and meet the new members. The race will start and finish near Tavern on the Green and will be a clockwise loop around the park. This is the best layout for some really fast times!

For full race information including the course map click here.

Confirmed racing so far: Anna, Elizabeth, Joe?, Marc?, and Stephen.

New York Mini 10k Results

2007-06-11T11:22:00.000-04:00

Way to go ladies! We had a great time cheering you on and given the muggy conditions you looked great out there! Elizabeth actually won the lesser known 7mile Bag-Check Relay event.

Results from Gotham Knights runners:

Gold: Katie "Oracle" Zaffrann - 61:04

Silver: Elizabeth "Batwoman" Lepine - 62:05

Bronze: Jen Wuest - 64:29

Tempo Tantrums

2007-06-08T15:20:00.000-04:00

The Tempo Run or as many call it, a Lactate Threshold run, is one of the key elements of any well planned training routine. It is generally defined as a "sustained comfortably hard run" inserted between a 1-2mile warmup and cooldown. If you consistantly add this workout to your regular routine you will see benefits at all race distances from the 5k to the Marathon.

A tempo run is run at a pace where your body begins to accumulate lactic acid in the bloodstream. Accumulating this byproduct of carbohydrate metabolism in the body is bad because it causes an acidic environment in the muscles forcing you to slowdown. We would also like the body to learn how to use this fuel more efficiently because a runner's speed at lactate threashold pace is the primary determinant of race performance from the marathon on down to the 10k. Running at this pace provides the best stimulus for your energy systems to adapt and thus lower your threshold for lactic acid buildup.

So what is a comfortably hard pace for me and how long should my tempo runs be? There are many ways that you can estimate your current lactate threshold pace. For many runners it's a pace that can be sustained in a race of about an hour in length or about 15-20secs slower per mile than your current 10k race pace. You can also input any recent race in the McMillan Running Calculator and find your tempo pace under the "Stamina Workouts" header. It's best that this race represents your current level of fitness so make sure it's recent and run at maximal effort.

Tempo runs are no less than 20min and usually no more than 45min unless you're doing some serious marathon training. If you are just getting used to speedwork a good introduction to tempo runs are "cruise intervals". You can think of them as punctuated tempo runs with a short rest after each mile. If you have trouble maintianing a harder effort for a long period of time cruise intervals are a good stepping stone to longer efforts. Start out with 3xmile with 1min rest in between each, or, do 2x10min with 1min rest. Once you get used to maintaining this effort you can shoot for a full 20min at that pace.

For longer tempo runs you can slow the pace down slightly. For each addtional 5mins you can add about 4-6secs/mile to your threshold pace. For example, if your 20min threshold pace is 7:30/mile and you want to run a 35min tempo run you can slow the pace down to 7:42-7:48/mile and still provide a strong stimulous to your lactate clearance. The key to all tempo runs is to run them at an even effort throughout. You want to keep your pace just at or slightly above your threshold to reap the biggest rewards.

So when should I fit my tempo training into my schedule? Most runners will run their tempo workouts on either Thursday or Friday if they usually do hard speedwork earlier in the week. If you are just starting out with speedwork you can alternate one Wednesday or Thursday of intervals with a tempo run the next week. I sometimes like to run a tempo run on the day before a long run so I start my LSD slightly more carbohydrate depleated. It can make a 15mi long run function more like an 18mi run. Low key races are also a great way to get in a tempo run. Just make sure you don't go too fast!

Introduction to Speed Work

2007-06-05T11:06:00.000-04:00

After a runner's first few races one usually starts to think about getting a beloved new PR (personal record). But how should you go about getting it? To a certain point just running further and more often in training, regardless of pace, will result in stronger races and faster times. But there comes a point in every amatuer racer's career when just putting in the miles is not the best way to get faster. That's when speedwork can make a huge difference in your running, and it's fun too!

So what exactly defines speedwork? It's generally any workout that has you running faster than your everyday pace. It can range from sprinting at an all out pace or a sustained run that's just a bit out of your comfort zone. Regardless of what types of speedwork you decide to introduce to your training there are a few important points to remember.

(1) To get the most benefit from speedwork you have to run at the proper pace and duration for your current fitness level. There is a point where pushing too hard can actually hurt your training rather than help it.
(2) Add speed work to your training slowly. If you're not familiar with speed work you can't just add a few sessions a week out of nowhere.
(3) Make sure at least 80% of your weekly mileage is "easy". Speedwork can provide a huge benefit to you running but you need the aerobic base mileage to support it or you'll just break yourself down.

So, you're at the point where you think speedwork can help. Where should you start? There are three great workouts that will get you ready to run some more structured and traditional speedwork. The first is what we runners like to call a "fartlek". Fartlek is Swedish for "speed play" and that's just what it is. On a regular run just push the pace randomly when you feel like it. You can say, sprint to the next fire hydrant, pick it up over the next hill, or just push the pace a bit harder than usual for a few minutes. The key is to make it fun and random. When you're tired slow down, and once you're recovered, pick up the pace. A workout like this will get your legs used to running faster and will provide a great training stimulous.

The second basic speed workout goes by many names; pick-ups, striders, accelarations, etc. At the end of an easy run find a flat stretch of road about 80-100m in length, preferrably soft (grass or a track). Over the first 60m pick up the pace until you are at a near all out but not sprinting effort, then hold that over the last 20-40m. Then walk back to where you started for recovery. Start with 4 repeats and then add 1 every week until you can do 8-10 comfortably. The main thing to remember when running pickups is to stay relaxed and focus on a tight running form.

The third great workout to introduce speed into your routine is hill repeats. Find a hill that will take you anywhere from 30seconds to 2minutes to climb. Focus on running at a hard effort level at about your 5k pace. For recovery jog down to the bottom of the hill. You should start with 4 repeats and over time can work up to about 8-10 depending on the length of the hill. Focus on running each repeat at the same pace and effort level. If you are too winded once you are ready to start another hill you probably ran the last one too hard. The key is to complete the workout and eventually you'll become familiar with what pace can get you to the end of the workout.

In future posts I'll write more about the common categories of structured speed work; tempo runs, intervals and reps. For now, add one of the above workouts to your routine once a week and you'll see your race times and training paces start to drop!

New York Mini 10k - June 9th (Women Only)

2007-06-04T15:32:00.000-04:00

We are looking forward to have a great showing by our women's team at this years NY Mini this coming saturday. The New York Mini 10k is the premier women's event in NY and attracks the top female racers in the country. For full race details click here. Online registration closes on this Tuesday at midnight!

So far it's confirmed that Katie Z and Jen W. will be running and I hope the guys will show up to cheer the ladies on! Let me know if you will be at the race so I can add you to the list. I'll post updates and pre/post race meeting places here later this week.

Japan Day 4mile - June 3rd, 8am

2007-05-31T14:17:00.000-04:00

The Japan Day 4mile race will take place in Central Park on June 3rd at 8am. According to the course map the race begins on the east drive near 68th St. and runs counter-clockwise with a finish on the 72nd St. transverse.

You can find all race day information online at NYRR. Remember, if you have not already declared your affiliation with GKTC you can do so when you pick up your number at NYRR.

Several club members are hoping to join up after the race. Plan on meeting at the bandshell after the race. I'll have my cell (502.876.5127) with me if you are having trouble finding us. As of today I know that John, Joe, Marc and Katie Z. will be there for sure.

Did someone say LSD?

2007-05-31T14:06:00.001-04:00

The benefits of a weekly dose of LSD are well documented in the running community. In fact, weekly LSD sessions are critical to success in races of all distances and are the backbone of all training programs. No, I'm not talking about an artificial runner's high prescribed by Timothy Leary. I'm talking about a weekly Long Slow Distance run. This is the most important workout in any marathon buildup program but it's not just for marathons. A regular dose of LSD can mean the difference from finishing your next 5k strong or praying for that finish line.

Let's say you're just starting out and you want to train for your first 5k. On your first day out you many only be able to run 1-2miles. You might think that if I just add some distance to each run I'll be up to 5 miles in no time. Rather than slowly adding incremental distance to each run, a weekly longer than usual run will have you endurance fast! You can add an endurance boost once a week and your regular mileage will help you maintain the endurance gained without having to always run long.

In all types of training it's very important to understand the reason behind a given workout before you actually set out to do it. The main reason behind a weekly long run is clear, building endurance. In response to running long your body undergoes 3 major physiological adaptations that allow you to run farther and faster than before. (1) You will develop more capilaries in the muscles that increase the amount of blood flow and oxygen flowing to the muscles. (2) Your body gets better at conserving carbohydrates in favor of burning higher energy fat for fuel. And (3), your muscles will become more resistant to fatigue by recruiting more muscle fibers that aren't normally used on shorter runs.

So, how long should your weekly LSD be? There are two considerations to take into account when setting up your weekly long run. First, how many miles do you run per week? Your long run should be no more than about 30-40% of your weekly mileage and this percentage will be lower if you run more than 5 days/week. For example, let's say you're running about 25miles/week over 5 days. That's an average of 5miles/day. If you go out and run 5mi everyday you will get very good at running 5miles but your body won't respond to running longer than that. It's much more beneficial to shorten your weekly runs and increase the length of your LSD. In this case a better approach might be: 5mi,4mi,5mi,3mi, 8mi. The 8mi LSD is about 30% of the total weekly distance.

The second thing to consider when setting up your long run distance is the race you are training for. Most runners will set a seasonal goal race to shoot for. If that race is a 5k how long should your LSD be? What about the marathon? For 5ks I recommend at least a 7mile LSD for peak performance and 20miles for the marathon. Much more goes into these numbers but you generally want your LSD to be longer than race distance exept for the marathon. This will build confidence that you can finish strong and resistance to fatigue at a faster race pace.

So, how often do I need to go long you ask? It's best to have a weekly LSD built into your training regimen for optimal performance. When you long runs get up to 15mi or more you can choose to run them every 2-3 weeks. At the longer distances it becomes harder to recover for quality training the next week. It usualy takes the body 3 weeks to fully recover from a run of 17+miles. Before a goal race you should cut out the LSD about 2-3 weeks ahead of time.

Long Slow Distance can be a misnomer. These runs can and will generally be a little slower than your weekly runs, but not as much as you think. It's generally advised that your long run should be at a pace anywhere from 1-2 minutes slower than your 10k race pace. So, if you race the 10k at 9min/mile run your long runs at anywhere from 10mi-11mi/mile. It's been said that running long and slow will make you a long slow runner. This isn't necessarily the case, especially when the LSD is just part of a well planned training schedule.

When adding distance to you long runs try and add no more than 10-15min to each succesive long run. Aim lower if your weekly mileage is less than 30miles. In the past I have utilized a run-walk strategy to add distance to my long run. To add mileage fast try alternating running for 5min and walking for 1min. You will recover much faster than if you ran the entire way and you'll be able to run much farther. Once you've built to a distance you are comfortable with you can increase the ratio of running to walking and eventually eliminate walking all together.

Membership FAQ

2007-05-31T13:40:00.000-04:00

First off, welcome to the Gotham Knights!

Q. How do I join?
A. Joining is very simple. The next time you register for a New York Road Runners sanctioned race enter "GKTC" on the entry form under club affiliation. Your results will automatically be credited to the Gotham Knights team score. Make sure to send e-mail to gothamknightstrack@gmail.com so we can add you to the roster. We will soon have a web form where new members can submit their information.

Q. What are the membership dues?
A. Unlike most NYC area clubs, it is completely free to join the Gotham Knights! It is possible that in the future we will add membership dues to help pay for club activities but all new members before that point will be grandfathered in.

Q. What are the membership benefits?
A. These are just a few of the many benefits that joining a running club offers.
(1) The chance to be a scoring member on a competetive team. Most of the larger NY running clubs have super elite racers that always score for their teams so the less competetive members never get a chance to have their results count. Our membership is small allowing you to almost always score for us when you race.
(2) Free coaching! Our resident coach, John Hammergren, will offer a multitude of training advice and racing tips to all members. He will also be happy to set up a personalized training plan for your next big race. John can design plans for all ability levels and race distances.
(3) Group Runs - As our membership grows we will have more regularly scheduled group runs. We have members from all over the city so most group runs will take place in Central Park on the weekends. We will also be making use of the Astoria Park Track located just off the Astoria Blvd. stop on the N/W. We are also planning on setting up some time trials of various distances and we will track your results over time.
(4) Team Newsletter - our bi-monthly newletter will keep members up to date on what's new with the club, upcoming NYRR races, new members, and training tips.
(5) Team Singlet - our resident graphic designer Marc Bovino is designing our new logo as you read this. Singlets will be sold at cost ($20-25) to all team members to wear during club points and other NYRR races. It is not a requirement to wear the team singlet during races but highly encouraged. We want the other teams to know who is passing them on the course.

GKTC Newsletter: Issue 2, Vol.1

2007-05-31T12:32:00.000-04:00

GOTHAM KNIGHTS TRACK CLUB NEWSLETTER
ISSUE 2, VOL. I

"I believe that runners are marked by an attitude that has at its core the belief that we can get better and that getting better is a worthwhile quest." - Running Times, June '07

NOTE: We are planning to meet up after the Health Kidney 10k on Saturday for a short group run in the park. We'll plan on meeting up at the Columbus Circle Fountain at 10am. If you're interested make sure to reply to this so we know to wait for you.

Ok, so issue 2 has been a long time coming, but as you well know, life happens. Many of us have been pretty busy lately and haven't had much time to update team information. Since our last letter we have picked up a few new interested members so slowly but surely it looks like we'll be able to field a scoring team soon.

GKTC Website
Still in the R&D phase but you can view it here: http://hammerrunning.com/gothamknights . You can kind of get an idea of where we are trying to go with it but in the future we'll have a one-stop shop for all things GKTC related.

Group Runs
Many of you are expressing interest in regular group runs which we would love to get started. It's looking like saturday mornings will be the best for most everyone's busy schedules. Most likely, group runs will take place in Central Park but from time to time we may meet up at the track for some non-traditional races.

Upcoming NYRR Club Points Races
We strongly encourage everyone to race in club points races. In order to score as a team we need 5 runners in the Men's and Women's divisions. We automatically get 1 point if we have 5 runners so don't worry if you are not in it to "race." These events are always a great way to get in a good training run.

(1) Healthy Kidney 10k - Saturday, May 19th (TOMORROW!) http://www.nyrr.org/races/2007/kidney/index.asp
If you haven't already signed up for this but are still interested make sure you get to NYRR before 7pm as the entry fee goes up on the day of the race.

(2) NYRR Mini 10k (Women only) - Saturday, June 9th http://www.nyrr.org/races/2007/mini/index.asp
36 Years of Celebrating Women
In 1972, the Mini was the world's only women-only road race. To understand how extraordinary this achievement was and to appreciate how far the Mini has come since then you must travel back to a time when distance running was a very different pastime than it is today.

(2) Father's Day Prostate Cancer 5mi (Men's scored only) - Sunday, June 17th http://www.nyrr.org/races/2007/r0617x00.asp
Join WABC-TV and 77 WABC in Central Park to honor all dads at this truly special annual event featuring a co-ed 5-mile race and fun kids races. Participants can help raise money and awareness in the fight against prostate cancer by forming a fund-raising team. Awards and special recognition will be given to prostate cancer survivors.

FetchEveryone.com
If you don't already keep a log of your running this is a great online site where you can track your running, racing, and cross-training workouts. Joe, Mark, Kirstin and I keep our running logs there and we encourage all other GKTC members to do so as well. There you can view eachother's workouts and get training tips. You can check my log out here: http://www.fetcheveryone.com/userprofile.php?id=3765

Training Programs
If any of our members would like me to put together a structured training plan for an upcoming race please let me know. I can tailor it to your current fitness level, race distance and goals. Just shoot me an e-mail or talk to me at the next race and we'll talk. Joe C. can attest to the fact that the training plan I put together for him leading up to the Cincinnati Flying Pig Marathon got him to the finish on only running 3 days/week!

"The plan provided the perfect synergy between running and cross-training that I needed to reach my goals" - Joe "The Caped Crusader" Curnutte

Other News
Hopefully we'll have more to add on the team singlet front by the next newsletter. If anyone has the free time feel free to play around with some website ideas. I've been thinking a blog-type format might be easier to update regularly.

Please forward this letter to anyone who may be interested in the team, or who to those for who I don't yet have an e-mail address.

Until next time keep putting one foot in front of the other,
John

GKTC Newsletter: Issue 1, Vol.1

2007-05-31T12:16:00.000-04:00

GOTHAM KNIGHTS TRACK CLUB NEWSLETTER
ISSUE 1, VOL. I

"This is the part of my life I call Running" - Will Smith, The Pursuit of Happyness

So, first off, I just wanted to welcome everyone to the team!! We started out as a just a small group of friends who wanted to run as a team and our ranks have grown by leaps and...oh wait! Of course, we are still in our infancy and we have a lot of work to do but I wanted to update everyone on our progress so far. If you know of anyone who would wish to join the team please encourage them to signup by simply indicating " GKTC" as their team affiliation on their next NYRR race entry form. Membership is completely FREE!!

GKTC Website
Still in the R&D phase but you can view it here: http://hammerrunning.com/gothamknights . You can kind of get an idea of where we are trying to go with it but in the future we'll have a one-stop shop for all things GKTC related.

Nicknames
As the brainchild of Joe "The Caped Crusader" Curnutte, we are asking that all new members declare a nickname for themselves that is preferably Batman related. Nicknames that are currently taken are as follows:

Joe "The Caped Crusader" Curnutte
John "The Dark Knight" Hammergren
Mark "The Detective" Bovino
Eliasbeth "Batgirl" Lepine
Kirstin "Catwoman" Franklin

If you're looking for some good names simply google batman or visit http://en.wikipedia.org/wiki/Batman .

Team Uniforms
We are in the process of designing and aquiring team singlets for all NYRR races, especially the Club points races. If you have any leads as to a good screen printing place please let us know. In the meantime, please try and wear all black clothing in club points races. If you have any design ideas please feel free to send them our way and we'll probably stage a vote on what design gets printed. Hopefully the uniforms will be ready to go for the next club points race in March. Please let me know if you would like a size other than Medium as soon as possible.

Group Runs
We currently have no group run plans layed out. Most likely it will be a weekday run as most races happen on the weekends and would disrupt a group running schedule. As a group we are kind of spread out all over the city so Central Park will probably be a good central location. Instead of group training runs we may organize a bi-monthly time trial event with measured courses or other fun runs like scavenger hunts, etc.

Upcoming NYRR Club Points Races
We strongly encourage everyone to race in club points races. In order to score as a team we need 5 runners in the Men's and Women's divisions. We automatically get 1 point if we have 5 runners so don't worry if you are not in it to "race." These events are always a great way to get in a good training run.

(1) Al Gordon Snowflake 4 mile - Saturday, Feb. 24th http://www.nyrr.org/races/2007/r0224x00.asp
As you may or may not know, this is the first club points race of the year. Hopefully you have already signed up but if not you can sign up in advance at NYRR headquarters on 89th St. between 5th/Madison Avenues today and Friday until 7pm at a discounted rate or on race day.

(2) NYRR 8000m - Saturday, March 17th http://www.nyrr.org/races/2007/r0317x00.asp
This will be a really fun event as it's held as a part of the USA Men's 8k Championships. Runners get to race on the official course before the big event and then we'll all get to watch our new PRs look like a jog compared to these national elites!

Club Movie "Knights"
Joe has suggested that we get together as a team to watch a running or other inspirational movie and drink copies amounts of high carb beverages of the malted variety. Stay tuned...

FetchEveryone.com
If you don't already keep a log of your running this is a great online site where you can track your running, racing, and cross-training workouts. Joe, Mark, Kirstin and I keep our running logs there and we encourage all other GKTC members to do so as well. There you can view eachother's workouts and get training tips. You can check my log out here: http://www.fetcheveryone.com/userprofile.php?id=3765

Please forward this letter to anyone who may be interested in the team, or who to those who I don't yet have an e-mail address for.

Until next time, keep putting one foot in front of the other,
John

Welcome!

2007-05-31T10:38:00.001-04:00

Welcome to the home of The Gotham Knights Track Club. We are an NYC area road running club established in 2006. Our main focus is on forming a fun and competetive road racing team for both Men and Women.

GKTC is now an official member of the NYRR club council. We are now focused on increasing membership and scoring in club points races.

We will soon be adding a webform to apply for membership. In the meantime please e-mail the club here. mailto:mgothamknightstrack@gmail.com.