Category Archives: Training: Running

Steamboat Springs snowboarding adventures

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I was quite excited (and honored) this year when I was invited to the annual ‘Dave Lewis Ski and Snowboarding Conference.’ It’s not really called that… yet.

Abbe’s father Dave has been organizing family ski trips (minus Mama Lew as she isn’t much of a skier, but was missed) since they were teenagers. The three of them, Dave, Abbe and her older brother Rob are quite a force to be reckoned with on the slopes.

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Abbe and I left NYC at 4AM (correct 4AM and it wasn’t even an Ironman) to catch our first of two flights. You know it’s early in New York City when you’re leaving to travel and the bars are just letting out.

We arrived in Atlanta and rendezvoused with Dave and Rob. After another flight, we arrived in Steamboat Springs just after lunchtime. I was blown away by the majestic beauty of Colorado! Oh, that’s right, I have never been to Colorado so was super excited to see what it’s all about!

We checked into our hotel and headed over to Rex’s (attached to our hotel) for lunch. We spent a lot of time at Rex’s as the food is amazing and well, they serve booze a mere 100 yards from our rooms. We then went over to Steamboat and dropped off our boards for some waxing and sharpening followed by a Buffalo Wing Fest Dinner had by Dave, Rob and I. Abbe opted for a less spicy option. I also bought a helmet. This was a most intelligent decision based on future events.

DAY 1

We were up early and my body was treating it (as it would treat all 3 days) like a race day. Meaning, after breakfast I was drinking water and peeing A LOT! I guess it’s some psychological tic I have now developed.

We were at the slopes by 9AM and the gang let us start on some smaller runs first so I could get warmed up. I hadnt boarded in 2 years, let alone on the west coast!

I immediately started wiping out left and right. Most of you that know me understand that I am extremely competitive, especially with myself.At the bottom of run 1 we then hit the gondola to get to some of the more serious runs. It’s funny writing about runs.

For any of you who have yet to experience west coast skiing, aside from being beautiful, it’s scary. A 10,000 ft. peak isn’t something to underestimate. Standing on the summit, wind ripping across you as you stare at the endless horizon of Rocky Mountains you wonder how you are going to get down from this high place. Then, you look down and see your fate.

Before following the crew down this time (Abbe sensing my frustration) I got some pointers from Abbe. These helped out a lot.

Abbe also told me not to wear my race sunglasses, but I did. I took two serious diggers that day, the first of which shattered the sunglasses and had Abbe, arms folded, saying, “I guess you should have listened to me…”

We boarded that day until 2PM when Abbe and I dipped down to the outdoor bar at the base of the mountain. Dave and Rob have a lot more stamina for skiing/snowboarding so they kept at it for a few more hours.

Chillin’ out at the base, Longhammer IPA in hand, I realized just how much better west coast skiing is compared to east coast. The mountain of course is  6-10 times the size. The people are so cool. It’s not crowded. The design of everything is so much better, meaning all the bars and hang out areas were set up properly with fire pits and plenty of space. The east coast is just crowded, dirty and obnoxious. Rant over…

That night we had an awesome dinner at, yes you guessed it, Rex’s!

DAY 2

As I was walking down my hotel hallway I was jumped by a gang. They beat me up pretty bad. My legs were trashed, my arms hurt and my neck was even jacked up. Then, I woke up and realized, “No Baker, you were just snowboarding yesterday.”

Now, what I learned from DAY 1 was that I need to chill out and focus on my own personal fun. I was trying to keep up with the Lewis Crew all day (even though they had no problem waiting for me) and therefore I stressed myself out. Today, I was going to bust some moves on the slopes my own way and have fun doing so!

That’s exactly what happened. From run 1 my boarding skills had dramatically improved since the day before. I was more confident and carving down the slopes with a smile on my face. I even yelled a few times.

Another thing about the west is that the runs are so freaking wide! You don’t have to worry about running into anyone! (okay, a little bit you do.) I was having a blast and I only fell maybe one time. After that fall, Rob gave me a piece of advice on my posture that was a game changer for me. No more bad falls. Pure carving.

Once again Abbe and I dipped out after lunch to chill slope side. It was absolutely beautiful out.

We headed back early as the Giants were playing 2:30PM our time and Abbe is a very serious fan. When her and Claire join forces and it’s very serious. We chilled at Rex’s watching the game before heading to sleep. Snowboarding makes you crazy tired!

DAY 3

Snow day! As we arrived at the base of the mountain and began our assent to the peak we could see the storm moving across the valley towards us. Jumping down the slope onto the first run the storm had reached us. It was pretty incredible. My snowboarding skills were at their peak, seeing as how this was the 3rd day, and I was having a blast carving down the mountain. Visibility was limited, but it made it kind of exciting.

Towards lunch, as I cruised down, I saw Abbe in front of me ‘man down.’ Dave and I scooted up to her to survey the damage and luckily she just banged up her knee. After her and I took one last run I escorted her off the slopes for some lunch.

Those of you who know me from years past know that I’m a big time ‘hot tubber’. I love ’em! Back at the hotel it was really snowing and I said to Abbe, “Lets hit the outdoor hot tub!” With no time to lose, we ran outside in our bathing suits and jumped in. It was amazing sitting out there as snow dumped on us while we relaxed in the comfort of the hot tub.

For dinner that night we hit a spot downtown called The Laundry. Excellent food. Bad service.

DAY 4

With our snowboarding adventures over we now had a full day of traveling to get back to Mighty Manhattan. I was not looking forward to it at all. Reality checks can be such buzz kills.

Big thanks to Dave for being our guide all weekend! Shout outs also go to Rob and Abbe for helping me out with tips and form advice!

 

 

 

 

 

 

Previously, on Beyond Defeat

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The year 2011 was one hell of a year for me in many ways. Some were triumphant, others heartbreaking.

I set off the year with the Goofy Challenge. Saturday’s Half-Marathon portion was ran with my mother who chose to celebrate being 20 years cancer free. I had been coaching her for the 3 months prior to the race and we finished together in 3:01:25! My mother had seized the day. As for Sunday’s Marathon, well, I wanted to seize that day. I ran with all of my heart and finally broke 3 hours, finishing in 2:58:16. It was and is to date the only marathon I have actually screamed with joy as I crossed the finish.

In February I met (through the Runner Army) my girlfriend Abbe and we have been connected at the hip ever since!

I made a very big athletic decision in March. My training schedule has always been unorthodox and random, and I wanted to get my butt in gear for Ironman Arizona. I needed guidance. That’s when Sonja agreed to coach me for the season! (she is still my coach for 2012) Hiring her to essentially kick my ass every day was one of the best decisions, evidenced by my performance in Arizona.

The New York City Half Marathon was a bit of a wash for me this year. I ran it with food poisoning (I barfed my brains out an hour before the race) so I guess my race nutrition was sub-par. I ran a 1:27 and was so happy when it was over.

In April my Mom and Step-father visited and so since my Mom was now a runner, I had the Bridges Crew set up a Bridges Run for us! My Mom was thrilled to meet all of my Runner Army pals and could finally put a name to a face since she sees everyone comment on the blog.

May set off with the NJ Half Marathon, (1:23) and the Healthy Kidney 10K (37:02). This month was also going to be the Reach the Beach Relay and I was on a team with 10-20 of my friends (the Runner Army). The morning I was to leave for the race I got a distressed call from my Step-mom. She told me my Dad (who was diagnosed with Lymphoma 2 years prior) had gotten sick and I needed to get home as soon as I could. Based on the tone of her voice I knew this would be the last time I would see my father alive. I watched him go from pretty bad, to really bad to being on life support in 4 of the most traumatic and heart wrenching days I have ever lived through. The whole story is here for those interested.  

Back in New York City, I had the Great Hudson River Challenge to finish off May. The Runner Army (you know who you are) decided that they would all surprise me at the end of the race to help support me. It was quite amazing of them. Thanks guys.

My training had been escalating dramatically up until my father’s death. I pretty much dropped it almost completely in June. We did, however, organize the first ever Run for Bruce, a 5 mile run down to PJ Clarke’s. The turnout was amazing and even though it wasn’t a race per se, my youngest brother Jeff won.

I also got talked into the Alcatraz Sharkfest Swim from my buddy Todd. A 1.6 Mile swim from Alcatraz to the mainland, sure why not. Looking back on the mayhem, it was very awesome. It was also very challenging because there were no sighting buoys.

In July I started picking up with training again and getting out of my funk. I ran a couple 4 Milers in the Park and a 10K.

August was the annual Fire Island 5K. I came in 2nd Place overall again this year with a 17:52.

In September I finally was able to apply AND get into the Boston Marathon! One of my big dreams (before I heard about Kona that is).

Rev 3 South Carolina was in October. Jim, Ed and I road tripped down there for the race and had one hell of a time. I raced the Half Iron distance in 5:12 and felt ready for Ironman Arizona.

But first…

I had a lil race called the New York City Marathon to conquer! This was my 3rd time, and far from my last, racing it. Home turf, all my running pals, and the epic crowds of NYC cheering you on… it’s a day one never forgets. I had a course PR of 3:00:48 (because I stopped to pee again) and didn’t break 3,  but was still very excited to make that time. As usual we celebrated hard after, but not too hard as Ironman was in 2 weeks.

My whole year was a build up to Ironman Arizona. It was also a mystery. I had never raced this distance, what would happen? I’ll tell you what happened, I made some memories that have yet to fade. I finished in 11:13 and was completely satisfied.

That pretty much capped off my year, except for one last item. I signed my first ever sponsorship contract with Kompetitve Edge! I don’t think I have ever had more of a smile on my face than when I left work after hearing the news.

So yeah, 2011 had it’s roller coaster moments, but it ended on quite a high note. I always like to use the phrase ‘There are only possibilities.’ In 2008 I ran the NYC Marathon pretty much on a dare. Whenever I am reflecting, I always wonder what I would be doing with myself had I not started running?

 

 

 

 

I’m a Sponsored Athlete!

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In 2008 when I decided to take up running and attempt a marathon, I had no idea it would take me this far. Running and Triathlon are an everyday piece of my vocabulary now and my world revolves around races. Is it even possible to immerse myself even more into the sport?

Yes.

It’s with great excitement that I would like to announce that I will be a sponsored athlete on the Kompetitive Edge team for 2012!

Kompetitive Edge will be my support throughout the race season, providing me with the best of the best gear to fulfill my race goals. If that wasn’t reason enough to be excited, I get to be a part of a very serious and talented team of athletes! Lookout 2012!

Music to Live by

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Music plays a huge part in my life, and I am always surprised to meet people who are ‘indifferent’ about it. Anyone close to me knows I am very picky and critical of music. If someone doesn’t like, or know of Led Zeppelin for instance, I might make a sour face and perhaps never take them seriously again, possibly even un-friending them.

Just kidding… or am I?

Although my tastes run the gamut, when it comes to running I only have one genre I stick with. Drum n Bass (or Jungle as it was called years ago) happens to be my favorite for running. I used to go to D n B shows when I was in college and even threw a few ‘Rave-like’ warehouse parties showcasing DJ friends of mine. Being the old geezer I am now, I can’t stay up late. Wait, maybe it’s because I run now? Basically, now I get my Drum n Bass fix in the daytime, out on the streets.

It has a high-paced aggressive nature that seems to fit right into my run pace.

People have often asked ‘Who’ I listen to? From DJ Hype to A-Sides, (and many more) really depending on their latest mixes. Lately though, I have been listening to a guy named Komatic. He is one of the Bassdrive DJ’s and has a 2 hour show that is download-able. These mixes have gotten me through probably the last 3 or 4 of my marathons.

I was inspired to write about this today because he just released his November 2011 Studio Mix and it is amazing! Below is the link.

http://soundcloud.com/komatic/komatic-november-studio-mix

What do you listen to when you swim-bike-run?

‘Professional Athlete Simulator’ day

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Training for your first Ironman is anything but easy, especially when your Coach is dedicated to making you the best athlete they can. The last few months have been 10-15 hour training weeks, which have hopefully resulted in improving my endurance.

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Seeing as how NYC Marathon and Ironman Arizona were coming up fast, Coach asked that I take a day off work to get in a solid all-day training session. “No prob! Sounds fun!”

I have always dreamed (or at least the last 3 years) of being a professional triathlete or runner, my 9-to-5 job being to exercise. What fun to wake up and swim, bike and run all day! You can wear tri shorts and a sweaty tee, eat healthy, and get faster all day! The grass is always greener isn’t it.

My Wednesday morning started off with a coffee and a bagel. I then got my trainer ready, jumped into some gear and started workout 1 of 4.

ONE (2 Hours)

(I’m going to keep the details kind of vague since it is Coach’s secret formula)

A trainer ride starting with a series of ‘spin-ups’ getting my heart rate elevated. I had my iPod on and was rockin’ out having fun, for now. Next was 1 hour of increasing heart rate drills, the max being 155 and very intense. Next I did a series of single leg drills, which at the end my legs were jello. I think that was the goal. I was a sweaty mess.

TWO (1.5 Hours)

Walked over to Asphalt Green while eating a banana and drinking Gatorade, trying not to look like a wierdo since I was already sweaty and red.

In the pool I executed 3500 Yards in a series of different drills. I made friends with a lot of old ladies (remember it is 11AM on Wednesday). This was quite refreshing as there is normally a lot of jerk faces floating around the pool at night training for the 40+ Age Group Olympics.

Back at my apartment I wolfed down a huge plate of shrimp scampi I had made. Seriously, I was starving. I also had just enough time to run out and get my Halloween costume.

THREE (2.4 Hours)

It’s now 3PM and I am half way done my ‘training day.’ Back on the bike trainer, thinking I was unstoppable, I soon found out that my legs were not in a good mood. I was warned that this workout would be PAIN but I had no idea. Heart rate drills were followed by ‘grinding-climbing’ repeats, lots of them. I was seeing stars at a few points. Never in my life have a sweat so much. Luckily, the workout was over before I lost consciousness.

FOUR (1 Hour)

I met Abbe in the Park for an easy run. The legs felt pretty good but were in no shape for speed! Abbe said to me a few times, “You an take off at a faster pace if you want?” In my tough guy voice I was like, “No, no this is fun. Let’s just run together and talk about stuff.”

We ended our run at MXCO for some guacamole. I also had a burrito because my stomach and body needed some serious calories after my fiasco of a day.

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What did I learn from my ‘Professional Athlete Simulator’ day? Respect. Respect for what the Pro’s do day-in and day-out. Even though it’s a cool career and is glamorous, it’s a lot of hard work and dedication.

I think I am ready for Ironman Arizona. Coach also said I can ‘race’ the New York City Marathon (which is 2 weeks prior to IMAZ) instead of taking it easy. This is terribly exciting as my legs have been itching for a good running race!

Fall Races – Pep Rally

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Isn’t life funny? We get so wrapped up at times in what ‘we cant do’ or what we ‘don’t have.’

I sit here writing this on the eve of the Rev3 Half Ironman in South Carolina, with Ironman Arizona a month after feeling down on myself because I can’t seem to get my swim speeds up to a competitive level.

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A few years back I was leaving work headed home, very wrapped up mentally in some financial trouble I had gotten myself into. I felt like I was going to either have a brain aneurysm or start crying or both. My mind was racked with how I would deal with this situation and that’s all I could think of.

As I stood in my sardine packed subway car heading uptown to my warm apartment in my suit, listening to my iPod, a strange noise was making itself known at the other end of the subway car. Slowly, ‘Clang! Scrape. Clang! Scrape.’ as it got closer, everyone looking at each other as if we were in some horror movie and didn’t know what strange thing was approaching.

You could see people start to clear a path as the ‘Clang! Scrape. Clang! Scrape’ got near to the center of the car. Everyone was looking down at the floor.

As the people parted, and my eyes were able to fixate on what was headed towards us my heart sank. It was the torso of a man, a paraplegic, moving along by swinging his lower body while his arms supported him. He was blind, and in front of him he pushed a big tin pail collecting money. The subway car was so eerily quiet I could have heard a pin drop. The only sound was of coins and bills going into his tin to help.

Sometimes life isn’t funny. Sometimes we don’t realize that no matter how significant we think our problems are, someone else out there has much bigger problems.

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Sometimes it’s easy to focus on your own weakness, even when that weakness may be so insignificant in the grand scheme of life.

Most of my friends these days are athletes, impressive athletes no matter what caliber, with a drive, focus and intense determination. I say good luck to all of you in these Fall races you have chosen to compete in. Race hard. Feel that burning sense of being alive, and race for others that aren’t able to.

Much ado about running

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The calm before the storm isn’t nearly as rewarding as the picture perfect running day after.

Our offices were closed Monday due to all the trains being down. Waking up with a crisp ‘Autumn-like’ breeze coming in through my sunlight bedroom window one thing came to mind… running. I talked to Coach S. (as swimming is my normal Monday routine) and told her I felt like ‘running my face off’. After a green light from her, I took off, not knowing where I was going to end up exactly.

I had eaten some steel cut oats and had a cup of coffee prior to leaving and anticipated this fuel getting me through my run.

As I entered Central Park I became really excited. 60 degrees, breezy, not a cloud in the sky and my energy was on point, what more could a runner as for?

I made my way counter-clockwise around the Park, taking note of any storm damage. If there was any, it looked minor. There were occasional trees that had fallen and small pieces of debris on the path, but it was nothing compared to that crazy storm that ripped up all the trees last year.

I was maintaining a 7 minute pace as I approached Columbus Circle. It was here that I thought, “All of my friends are at work, I have nothing on my schedule…” and I bee-lined it out of the Park and over to the West Side Path heading South.

The sun was really blasting me now that I was out in the open and I stopped quickly once or twice to drink some water.

As I entered Battery Park, the point in which I thought I might turn around and head back, I just decided to keep going. Queue up Forrest Gump jokes anytime if you haven’t already. Down by Lady Liberty I noticed how crystal clear the sky was.

I rounded the tip of the island and headed up the East Side Path, still feeling good. I haven’t run more than 13 miles in quite some time (January in fact) so I was wondering how I would fare.

At Houston Street I moved inland and blazed up Second Avenue, heading straight toward 83rd Street which was my starting point. It was during this stretch I started to feel fatigued, overheated and overly excited for lunch.

Finishing up just over the 17 mile mark I grabbed a Gatorade and drank it in record time. I finished in 2 hours with a  7:05 pace and a 155 average Heart Rate.

1PM – 4PM: Read, write, chill, eat.

Abbe and I had planned a ‘run-to-dinner’ date for that night (something we really love to do) so I met her at her place to start at 4:30PM. Setting off across 35th Street my legs felt like lead. This was a fun challenge for me, how do I get my legs to get back in run mode. It really only took a mile or so before I was warmed up and everything was running as planned.


We chatted a bit and ended up down at Battery Park (second time for me that day) to have a really relaxing dinner. They even let us in with our running gear on!

We ran just over 5 Miles bringing my daily tally to 22 Miles.

Look how beautiful the sunset was.

Product Review: MuscleCare

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I don’t often use pain relievers, but I was recently offered a chance to test a product called MuscleCare. It came in 2 forms, one was your typical gel and the other (my personal favorite) was a roll-on!


So… first things first, I needed to put myself in some serious pain.

I geared up and hit the Great Lawn in Central Park. Coach S. had assigned me some sprint intervals that day which seemed perfect to generate some muscle pain. The workout consisted of 5 intervals; 3 minutes at a 6 minute pace followed immediately by 5 minutes at an 8 minute pace. They were pretty brutal, but I love these kinds of drills. My total mileage was around 6 miles and by the time I had finished I was on fire.

I slowly slogged home, anxious to have dinner. My legs were toast.

Back home, I grabbed a shower then applied the roll-on MuscleCare to my quads and calves. I was really impressed with how quickly the roll-on took to apply and I didn’t have any goop on my hands like when using Tiger Balm. Also, Tiger Balm smells like Vicks Vaporub and makes me nauseous every time I smell it, like in the start corrals of a race.

As I started cooking dinner my legs had this tingly coolness set in. I wondered if I was going to collapse as my muscles went numb, dinner still cooking and me unable to reach up to it. This did not happen. Instead the MuscleCare really did work at relaxing my muscles. I’m not going to go as far as to say ALL of my self induced muscle pain was gone, but my legs felt great.

The following day my legs were not nearly as trashed as they normally would be and that in itself is worth it for me.

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“MuscleCare is an all natural topical pain reliever (containing no parabens, wax, petroleum or colouring agent), which comes in a 3 oz roll-on and an ointment.
The active ingredient in MuscleCare is Magnesium, which elicits the relaxation of arterial smooth muscle and aids in enabling skeletal muscle to relax.

MuscleCare products are available at DUANEreade retail stores and online at www.musclecare.net, www.amazon.com, and www.cvs.com.”

First annual ‘Run for Bruce’

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Following the death of my father a few weeks ago, I have been overwhelmed with the amount of love that has come my way. It’s really quite amazing. One gesture, made by Samantha with the help of Abbe, was to have a run in honor of my Dad. It was in this way that ‘Run for Bruce’ was born.

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The night before the run Abbe, Samantha and I went to Sweet Revenge to indulge a little bit. They serve wine and cupcake pairings. I know what you’re thinking, ‘Awesome!’


It was a great way to end the week and I recommend it to any lover of sweets.

Saturday was beautiful. I set off at 10:30AM to run a quick 3 miles before the Run for Bruce which would add another 5.5 miles to the equation. Arriving at Columbus Circle (our starting point) I was greeted with numerous friends and family, 35 in all!

SIDENOTE: My step mom Christine and step bro Patrick were also running, but in Virginia.

We set off along 59th Street, making a bee line for the West Side Greenway. My brother Jeff and Joey D took off, leading the way.


Unfortunately, starting a run at 11AM in the middle of June means HEAT! We were all sweating like crazy and stopping at water fountains where ever they were available.

I was bouncing around talking to everyone as I ran, it was really great. Eventually, I set into pace with my cousin Cat and friend Anna. We were trucking pretty good for the last 2 miles for sure.


The run ended at PJ Clarkes in Battery Park for lunch and beers. Jeff ended up being first with Joey D right behind. Slowly all the runners trickled in. PJ’s gave us a whole section so our loud-stinky-runner-ness didn’t disturb the normal people.

We all ate, drank and were very merry  from 12-3PM.

SIDENOTE: Claire left and ran another 4 miles! Go Runner Army!

To be straight-up and honest, it was awesome. The amount of people who showed up, and the fun we had running in memory of my Dad was really fantastic. Thanks to all my friends and family who came out for the run, it really meant a lot.

“All you need is love.”

I leave you with Alice, my friends Anna and Danny’s adorable little girl. She says she is going to run it next year.

My New Newtons

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My friends took me to the Yankees game last night. It was awesome! The Yanks won it in the 9th inning, something I have never witnessed. Needless to say we (along with most of the other fans) had to go to Stans Bar to celebrate after.

Spilling into my bed at midnight, I knew the next day would not be pretty.

Naturally waking at 5:45 AM can have a negative impact, especially if you need more sleep. Laying awake I thought, “What better way to cure a hangover then a brutal run?”

I have new shoes. Brand new unworn Newton Gravitas to be exact. They were my fathers.


My father passed away Saturday morning after a rough 3 day battle with his Cancer. I am going to write about that another time because I think his story needs to be told, but this is about his Newtons.

Sunday morning, after the dust had settled, my brothers and I were at my Dad’s place hanging with my step-brothers and step-mother. They rock. During a conversation about running and what sneakers I wear my step-mom told me how my Dad bought some Newtons at my recommendation. We went into his closet and sure enough, a new pair of Newton Gravitas were present. I tried them on and to my amazement, they fit!

Back in the present ‘hungover’ state, I laced them up and took off toward Central Park. I hadn’t run in 11 days and was looking forward to it. I compared me not running to Top Gun and how when Goose died Maverick didn’t go flying right away. Viper says “Get him up there flying soon.” My mind is a funny place, it’s true.

It was hot, humid, sunny and exactly what I wanted. This run was very difficult. My poor nutrition and lack of sleep were apparent as I cut my run short. My Dad’s Newtons worked perfect and it’s as if he bought them for me. We don’t even have the same shoe size.

3.4 Miles at a 6:02 pace… I ran that hangover right out the door.