Wednesday, December 30, 2015

my 2015 race in photos

What an amazing 2015! 
New Personal Records at the 5k, 10k, 10mile, 1/2 Marathon, & Marathon.

2015 Lifetime Miami Marathon
2:58:16 - On a perfect day in South Florida.

Pacers St. Patrick's Day 5k
17:27 Cold, Slick, and Wet

Credit Union Cherry Blossom 10 Miler
55:08 - Only 9.39 miles

2015 Boston Marathon
2:55:04 - Cold, Wet, and Windy - YET GOOD!!

Pikes Peek 10k
35:49 - Only 6 Days After Boston!

Potomac River Marathon
2:59:55 - 1st Place

Parks Half Marathon
1:21:44 (PR)

Pacers Veterans Day 10k
35:16 (PR)

2015 Gore-Tex Philadelphia Marathon
2:48:55 (PR)

Pacers Jingle All The Way 5k
17:06 (PR)

Other races and special events.
Piece Of Cake 10k - March 22, 2015

Pacers Freedom 4 Mile Run with Evelyn!

Marine Corps Marathon 10k with Evelyn!

Cheers to 2015. Let's make 2016 Great!!

Wednesday, May 6, 2015

Catching up after 4 races in four weeks

I can't believe I did it. 4 races in 4 weekends, at 3 different distances. Cherry Blossom 9.39M, The Boston Marathon, Pikes Peek 10k, and The Potomac River Run Marathon respectively.

Good race results are nice, but having great teammates that help you along the way means more to me than anything else. So without further delay I would like to recognize all of you who have helped me be the best I can be.
Alan & Dan - Those Tuesday morning workouts on Hains Point have really showed me the power of a Team, and how to stay positive.
Megan, Drew, & Miguel - Thank you for "showing me the ropes", and how things get done.
DoJo & MCRRC Teammates are the greatest people you can ask to be around when you set your goals to the sky.

Spring race results for Shlomo:

Cherry Blossom 10 Miler (9.39) in a time of 55:08
(L-R, Me, Exavier, Mark, Frank, Robin, & Miguel) 

Boston Marathon in a time of 2:55:04
(Miguel and I at the Marathon Expo)

Pikes Peek 10k in a time of 35:49

Potomac River Run Marathon in a time of 2:59:55

Thank you for joining me on this journey. 
Stay strong and race on, your friend #shlomotrained

Thursday, April 30, 2015

Shlomo’s 2015 Boston Marathon Experience

Shlomo’s 2015 Boston Marathon Experience

·         Pre-Race and Expo

o   Ease of access to expo and layout –

Packet pick-up and the pre-marathon expo took place in the convention center on Boylston St. There was a large security presence in and around downtown Boston as expected. Getting to the bib and packet pick-up was fairly easy and without any hiccups. Signage was great, and there were no lines which was even better.

o   Knowledge of staff, vendors, and volunteers –

It was very clear that each volunteer and/or staff member knew their job requirements. There were plenty of information desks throughout the building, with knowledgeable volunteers.

o   Overall experience of the expo –

Other than it being very crowded in the main hall, I really enjoyed my time at the expo. The layout was nice and the vendors were very courteous and knew the products and/or services that they were providing. It was amazing to see many familiar faces too. 4 stars

·         Starting line/Race start

o   Ease of access to start line, signage, and coral seeding –

This one’s interesting. For those of you who aren’t familiar with the Boston Marathon here I go. To get to the start line you can do one of two things, drive to Hopkinton MA, 26 miles west of Boston and try to find your way to the start. Or you can do what 99% of all other participants do that is, take a bus from Boston Commons in the early morning hours and get to the start line that way.

Once you get to Hopkinton, there is what they call “Athletes Village” a common area where all participants hang out till a designated time in the morning. They have all the necessary items a runner may need before a race, from coffee to GU’s and everything in between. Since the race starts at Ten in the morning there is plenty of waiting around. Don’t think you will “show up” and run, bring warm throw-away cloths with you. Don’t do what I did, and only bring only one extra-long sleeve shirt. It can be cold, like this this year. I was freezing and it wasn’t fun.

After about an hour of waiting around we started moving…. That is to the starting corrals a half mile down the road.      

o   Opening ceremonies –

Once in the corrals, the organizers made it a point to get us moving as soon as possible. A quick few announcements, and the National Anthem and we were off! Mile 1 of the 2015 Boston Marathon.

o   Overall experience of the race start –

Organized, quick, orderly, and nothing better than a small town feel for a world marathon major. 4 stars

·         Race course

o   Road surface conditions, mile markers, aid stations, and law enforcement –

With some early morning rain on race day, the road conditions were pretty slick (remember to stay off the paint). Timers and mile markers lined the course from the start line to the finish in Boston. They placed a timer and a mile marker on both sides of the street, there was no doubt as to where you were along the course. Starting from mile two, they placed an aid station on both sides of the road with Gatorade first, water second and amazing volunteers. I also saw signs for medical, and port-a-johns every few miles as well.

The law-enforcement was second to none. I have never seen so many officers like what I saw on race day.   

o   Neighborhoods and crowd support throughout course –

In the first few miles as you are going through the different towns along the race course it’s fairly quiet with the exception of the volunteers at the aid stations. However, once we got to the 4th mile in the wind, rain, and cold the crowds got larger and louder along the course. As many as ten people deep in certain areas. The loudest spots along the course are in Wellesley (Mile 16/17), and from mile 20 to the finish. There was an expected 1 million spectators along the course, despite the not so great weather.

o   Overall experience of the race course –

Fast, quick, loud, supportive, and friendly runner comradery are just a few ways to describe what you will experience when you run in the Boston Marathon. 5 stars

·         Post-race/Finish line festival

o   Finishers medal and awards ceremony –

 All I can say is the following. 2015 was the 119th running of The Boston Marathon, and it’s the only race in the United States that you have had to run a previous marathon - and meet a qualifying time. With that being said, the actual medal itself is pretty simple, but with the extensive history of the event; the medal is only secondary. I didn’t stay around for the awards ceremony, due to the wind, cold, and the fact that I needed to drive back to Washington DC.

o   Ease of access to post-race refreshments –

The post-race refreshments were like any other “big city” marathon. Water, Gatorade, bananas, and a gift bag from sponsors of the event. I really liked the idea of the tables being placed down the middle of the road, and the volunteers handing out the refreshments. It made it very easy to get your stuff and head out.   

o   Overall experience of the finish line –

Due to the wind, rain, and cold temps. I decided to get back to where I was staying as fast as possible, so I can warm-up and put on some dry clothes. 4 stars

·         In summary

The 119th running of the Boston Marathon was a success. With a NEW Personal Record of 2:55:04 and being injury-free, I couldn’t be any happier!

I am looking forward to running the Boston Marathon in the near future. Maybe for the 125th year. Who knows…..

Star Ratings

*= Very Dissatisfied

**= Somewhat Dissatisfied

***= Neutral

****= Enjoyed

*****= Amazing

Friday, February 6, 2015

The Mental Edge

The Mental Edge

The central driving force of success is in your own mind, which is the key to all of your strength and motivation. If you want results from this program, start by strengthening yourself mentally.

The biggest impression that fitness training has on me is that the human body will perform beyond limits you never thought possible to achieve.

Here are some tips to help you get started.

·         First, be determined to succeed. Clearly identify the fitness results you want-and vow to yourself that no individual or obstacle is going to stop you from achieving your goal. A goal not written down is just a dream. Once you’ve written down your goal, it is more than just a just a dream-it’s a clearly defined objective. Create long-term and short-term goals (See prior post on – SMART goal setting). Write down your long-term goals, then set short-term or smaller goals to achieve your ultimate goal. By concentrating on and accomplishing your short-term goals, you will achieve your long-term goals.

·         Review your goals often to stay motivated. Keep your list of goals in a highly visible place, so you can read them often and stay motivated. With this attitude you will be ready to achieve your ideal body in an incredibly short amount of time.

·         Make a visual record of your progress. Take a picture of yourself before you start this program and every three months thereafter, so you can visually monitor your progress. You are going to be so amazed! Determine in your mind what you want to look like and don’t compromise.

Friday, January 30, 2015

- Commit To Be Fit -

- Commit To Be Fit -

Will 2015 be the year you hold onto and commit yourself to being a better person though physical activity and doing the things you love?

Or will it be the year that you look back and say;

o    “I could have done better”

o     “Why couldn’t I just lose those extra 5 pounds”

Well then Commit To Be Fit (or CTBF) is for you.

What is CTBF?                               

CTBF is a 90 day challenge to help you stay true to your New Year Commitments. Starting on February 1, 2015 all CTBF participants will take the “oath” of committing yourself to just being you through, eating well, exercising, and making time to do the hobbies you always wanted to do.

How long is CTBF?

CTBF is 90 days, which will be broken down to 9 segments of 10 days, totaling you guessed it, 90 days.

 So what’s the deal?

You commit to yourself to a minimum of just 10 or all 90 days and I will provide you with the following items:

o    Your workout  calendar

§  Each workout calendar is ten days long with your workout, diet, and activity plan.

o    Daily checklist calendar

§  This is your checklist to help you track what you are, and are not doing.

o    Recommended exercise plan

§  This will include pictures of each exercise with sets, repetitions, and rest intervals.

So, what’s the catch?

There is none, this is a guide for you to help you be your best self.

Wednesday, January 28, 2015

2015 Miami Marathon in review

Shlomo’s Marathon Experience and/or Race Weekend 

·         Pre-Race and Expo

o   Ease of access to expo and layout – 3 stars – Located in the Miami Beach Convention Center, large, spacious, and easy to navigate. There was plenty of street parking within a few minutes’ walk to the expo, so I didn’t have to pay $15 to park in a lot.

o   Knowledge of staff, vendors, and volunteers – 4 stars – All staff including volunteers seemed to be on the same page, extremely friendly, and willing to take the extra step to help with any issues and/or questions                            

o   Overall experience of the expo – 4 stars – The overall atmosphere was warm and welcoming to all participants. It seemed liked everyone was enjoying themselves

·         Starting line/Race start

o   Ease of access to start line, signage, and coral seeding – 5 stars – If you were staying on the main land in downtown Miami getting to the start of the race was extremely easy. Good signage, lighting, and good communication between all levels of race management (volunteers, law enforcement, and locals)

o   Opening ceremonies – 3 stars – Personally, I’m not a big fan of lengthy opening ceremonies. 15 minutes is more than enough.

o   Overall experience of the race start – 3-4 stars – Somewhat organized start, non-the-less it’s inevitable that participants are always anxious to get started. 

·         Race course

o   Road surface conditions, mile markers, aid stations, and law enforcement – 5 stars – Road surface was great. Nice wide boulevards to ease the congestion in the first few miles. Mile marker and timer at each mile. 24 aid stations over a course of 26.2 miles, it speaks for itself. Law enforcement was great. Each corner, aid station, and other random spots along the course had some type of security.

o   Neighborhoods and crowd support throughout course – 3 stars – Personally, some may say this should also be a 5 star rating. Focusing on racing doesn’t always allow you to focus on everything around you.  

o   Overall experience of the race course – 4 stars – What can I say, the course was very well marked, good aid stations, signage and support. Thumbs up!

·         Post-race/Finish line festival

o   Finisher’s medal and awards ceremony – 3 stars – Cool spinning medal and ribbon. Award ceremony was like any other race. Just neutral.

o   Ease of access to post-race refreshments – 2 stars – You had to walk a distance to get to your refreshments. Marathoners had to wait extra-long behind the half-marathoners. They should have separate areas of refreshments for full and half marathon participants, like all other races.

o   Overall experience of the finish line – 2 stars – Very crowded area, I felt like it was shoulder to shoulder. They could have done a better job in spreading it out more along the water front park.

·         In Summary – The 2015 Miami Marathon and Half Marathon took place on 25 January 2015. I had a very pleasurable experience overall. Like anything, there were very good aspects to the event, and other areas that need some improvement. Bottom line, would I go back? I hope to be back in the next few years.



*= Very Dissatisfied

**= Somewhat Dissatisfied

***= Neutral

****= Enjoyed


*****= Amazing