Recovery After A Half Marathon

Happy Monday morning!

In looking at my social media feeds this past weekend and even last weekend, I noticed a lot of folks completing half marathons. Yesterday I was thrilled to see so many people I know completing the NYRR Fred Lebow half marathon. The weather in NYC was perfect for a half marathon and I am hoping a lot of people achieved personal records!

There is no question that when you set out to conquer a half marathon, especially if it’s your first, adrenalin and euphoria will push you to achieve wonderful things. Running a half marathon is no easy feat and while some may think it’s something they can’t do, hard work and motivation will push you to the finish line along with the adrenalin and euphoria I mentioned before. But what about after the race? What about when your medal is hung and there are no more crowds, cow bells clanging or music playing? When it’s just you, and your sore muscles?

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Just complete a half martathon? Listen to your muscles!

Since today is the day after a big half marathon here son New York City, I thought I would post some suggestions about half marathon recovery.

  • Hydrate and rest– Sure you drank a lot before the race and during the race but your body will still needs to replenish its liquids. You lost slot of your electrolytes during that half marathon. Therefore look for liquids that contain a lot of electrolytes. Gatorade and coconut water are perfect for this. Also, try to increase your fruit and vegetable intake, you will need the potassium that they provide. Further, your first day after a half marathon should be about rest. Unless you are an experienced runner, avoid running the first couple of days after. Your body needs to recover from the impact of 13.1 miles.
  • Diet.During these important next couple of days you will need to have a well balanced diet to fully replenish the nutrients you lost during the race. Meals that includes a healthy balance of complex carbohydrates, protein and monounsaturated fats are ideal after the in the days after a race. I like to go with roasted salmon with quinoa and garlic mashed potatoes. Coincidently, I like this before a race too! (lol) A little Greek food is always a plus for me. I enjoy some pork kabobs with cherry tomatoes and onions and a lemon cucumber dressing with rice.
foamrolling

Foam rolling is a great way to help sore muscles recover!

  • Listen to your muscles. There is no question that there will be sore muscles to deal with. Whether it’s your hamstrings, quads or calves, spoil them rotten the next couple of days. Ice them. Invest in a foam roller and massage your muscles. If you don’t want to invest in a foam roller, get a friend or loved one to simply use their hands. If you want to splurge, seek out a sports therapist or a masseuse for a deep tissue massage. Do any of the above that suits you but please don’t sit there and let your muscles ache!
  • Walk but don’t run. While running the day after is not recommended because of the impact on your legs, do go for a walk to stretch the muscles and get the blood flowing.
  • Need more to stay active? I understand that some of you just don’t like the couch or that your body just needs a workout as a mental escape from it all. I’m kind of like that myself! (lol) Go ahead and cross train in the first few days after a half marathon if you must. But if you do. work muscles you didn’t use in your half marathon. Stick to upper body work or something that is low impact on your legs. I find yoga can aide in flexibility right after a half or full marathon. Also if you can gain access to a pool, running or walking in a pool is really helpful. Cool water helps muscles recover and there is zero impact on your legs in the pool.
  • Running again I know, you just crushed a half marathon and you want to run again. I would hold off on any running until about day 3 after your race. If you recall in the last week or 2 before your half marathon, most people tapered their miles and ran less. If you were training at 10-13 miles, you reduced your runs to much less mileage. Well now after your half, my approach is to “reverse taper“. Go very short on your first run. 2-3 miles is ideal. As you progress over the next two weeks, keep “reverse tapering” and increase your mileage to 4-5 miles then 6-7 miles until you are back in your routine. The idea is to ease your legs back into the running routine while they recover.

Keep in mind that the above are just suggested ideas that can help you recover after a half marathon. These have worked for me in the past as well as others I know. Thankfully, I have never seen any long term effects of injury after a half marathon. However if you have pain, not just soreness, after your half marathon, seek a professional doctor’s advice. In a couple of weeks it is normal to have soreness but definitely not pain. The most important thing is to listen to your body and respond to it with the appropriate treatment. I cannot stress how important this is.

But lets think positive! If all goes well and you recover well and get back into running, don’t be afraid to put that next race on your calendar! Remember complacency can work against you. If you are pleased with your first half marathon results, make a goal to run faster and most importantly a smarter race. We can always improve. Challenge yourself, because the challenges you present yourself will reward you. Comfort never rewarded anyone!

Congratulations to everyone out there that recently completed a half or a full marathon!

Don’t be afraid to plan for your next big race!

Well It Is Official..

After 4 years of entering the lottery and hearing nothing back, yesterday I got the message I had been waiting for. I finally got accepted to run the TCS New York City Marathon! Yes, I eventually got into this race because I ran 9 races last year and volunteered for one through the New York Road Runners “9+1” program. Yes, I had a hunch that I was running this race this coming November. But there is nothing in the world like absolute confirmation. I was very worried since I ran my 9th race for them last October and had not heard anything since then. I was sure that they would keep their word but hey, you never know right? I can put to rest any doubts on this. God willing I can stay healthy and complete this race. As a runner, its been something I have wanted to do my entire life! While I need the time to train for it, I also wish November was already here!

Before I start my training for the marathon, I do have plenty of races still to complete. the competitive side of me will want to go all out during these other races but I have to remember that this will be a long road of preparation for November. There will be so much planning and training that will go into this. I know I will need the assistance and patience of my family along the way to deal with long training runs and crazy thoughts as I go thru this. But I can’t wait to see how this all has turns out.

Is anyone else about to run their first full marathon this year? If so, is it NYC or is it another? For those who have run marathons before, do you remember your first? Any great stories? Do share in the comments below!

Have a great week everyone!!

Display Your Pride For New York City!

Happy Monday to all!

New York City has just gone thru one hell of a cold spell. The temperature has not been near freezing for over a week. Wind chills have had it feeling below zero for quite some time. Still, I have seen so many posts on social media of people running in this cold weather.Seeing this is quite inspirational. It shows a drive and determination that you just don’t see in too many place.

I myself ran a 5k on New Year’s day in zero degree weather. New Yorkers for lack of a better term can be crazy at times with their running. For me, it has to do with a very busy schedule so my time to run is limited. That being said, whenever I plan on getting a run in, I hold myself to that no matter what it is doing outside. For others, as well as myself, there is a great sense of pride to running in New York City. That can also be said for the hundreds of thousands that flock to New York City each year to run races here.

With all of the above in mind, I had an idea to make accessories and shirts with the hashtag #irunnyc on them. For me it is one of my favorite running hashtags. I’m proud to be from New York City and I love running thru out the streets of New York! I have had several runners, both from New York and from out of town express the same pride. I’ve started a page on this blog that has a few items on it that display the hashtag. I am hoping that you will give it a visit and check it out. If you do, check back often as  I will be adding more things from time to time. If anyone has something that they would like to see with the #irunnyc hashtag on it, let me know and I will try my best to make it happen! If nothing else, I will have fun wearing some of these items over time to some of my upcoming races!

For now, be proud of your city and display your pride with #irunnyc accessories and apparel!

A Marathon Of Inspiration!

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Shalane Flanagan Wins The Women’s Race! (photo credit USA Today)

The 2017 installment of the New York City marathon has come and gone. I must say that there were so many great emotions for me personally during the last week because of the marathon and I didn’t even run the race! From the race week activities, to just visiting the finish line and to hearing the stories of so many friends that ran the race, it has been a great week to just take it all in.

When the race finally began, I decided to “watch” the race for the final time hopefully in some years to come. I literally say on my couch from about 9am until 2pm which is when channel 7 ended their coverage. I was engulfed by all of the stories coming across the broadcast. One of the ones that really got me emotional was the story of Beverly Ramos, an outstanding female runner from Puerto Rico, who completed her marathon  training in Puerto Rico after the wrath of hurricanes Irma & Maria had left the island in shambles. With the suffering that her country was enduring, Beverly pushed on and was determined to run the marathon. Her interviews on the broadcast were pretty emotional. She may not have finished as well as she would have wanted but she came to New York, competed, and is likely going home to Puerto Rico a champion. 

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In his final race, Meb collapses at the finish line (photo credit – NY Daily News)

Then there was the story of Meb Keflezighi. Most of you probably know it. The storied American marathoner is calling it quits after this race. For a while, he teased us all a bit during the marathon as he ran with the lead pack and he may have even taken the lead once or twice. Nevertheless, the 42 year old marathon legend would finish in 11th place in his 11th NYC Marathon. Adding more suspense was that he collapsed right after the finish line. He was fine, just exhausted from giving the marathon that he loves so much, all that he had left in his body. He will be missed on the NYC marathon scene, at least by me.

Shalane Flanagan talking to children before the start of NYRR Percy Sutton Kids race in August.


Then of course there was Shalane Flanagan. Oh how she has lifted so many young girls spirits. Being a youth amabasador for New York Road Runners club, Shalane was a favorite for alot of kids on Sunday, including my 7 year old daughter who got to meet her back in the Percy Sutton 5k in Harlem back in August (see my pic above from that day!). Shalane was at the starting line for the kids races that day high fiving all of the kids before they sprinted to the finish line. Fast forward back to Sunday’s marathon, watching her with my daughter from the couch was pretty awesome as she broke the tape to become the first woman in 40 years to win the New York City Marathon. Hoisting the American flag with a huge smile on her face was not only a much needed proud moment for Americans but INSPIRATION for so many young girls. 

Then there was the fun aspect for me to track some celebrities from my couch with the New York Road Runners app. I got a kick out of watching Kevin Hart go out at sub 3:30 pace only to see him cramp up and finish in 4:05. I remember thinking “man Kevin Hart is going to CRUSH this”, but this is the marathon and it will test you! I also saw Tiki Barber and Prince Royce run a steady race and I am hoping that when I run the marathon in 2018, I can at least run faster than the three of them did!

 

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Peg Trager from Minnesota Finishes on Crutches (photo credit – Mike Waterhouse)

However none of these stories hit my heart and soul like the ones that ABC News 7 posted on their website earlier today. I ask you all to give this article a read and take some time to read the stories of the runners WHO NEVER GAVE UP. These aren’t experienced professional runners or folks in tip top shape. They came to this race wanting to finish. When water stations were empty and abandoned and when people no longer lined the course to cheer them, they continued. When nightfall fell they didn’t waiver. When their bodies told them “No mas”, their mind and their spirits told them to continue. Read these stories, they all finished the race! This is why running is SO POWERFUL and why it is my wish for all of you to experience the power of overcoming something you didn’t think you could do and being proud of it! Once you read these stories, if only one of you will get up and make a vow to make yourselves better, then my mission was accomplished for the day!

Always believe in yourselves just like the 50,000 plus that crossed the finish line on Sunday did! If your up to it, join me and let’s crush the 2018 NYC Marathon ir any other race together! 

Marathon Expo In Full Swing!

An inspiring view message to all marathon runners!

All these years that I have been running and I never brought myself to visit one of the NYC marathon expos. What have I been missing all of these years? Well finally Thursday was the day that I made my way over to Jacob Javits Center and I was not disappointed in the least! The only thing that I was disappointed in was that  I didn’t give myself enough time there! Yes I left there frustrated that I only gave myself an hour of my lunch break there!

A huge welcome before getting your numbers!

I arrived at Javits Center at around 12;30pm and was literally overwhelmed when I walked in. I was not expecting the massiveness of it all! Many of the volunteers that were working the venue were directing guests upon arrival to the race number pick up area. Sadly for me, I am not running the race this year so there was no need for me to go into that area. I will say that to have the bags and numbers for 50,000 plus runners requires alot of space so this area of the expo in itself was very big!

An insane amount of official merchandise!

Once runners were done picking up their numbers, they were led right into the midst of the New Balance Official 2017 NYC Marathon Merchandise area. I have run lots of road races before but I have never seen a race have so much official merchandise! So many t-shirts with the NYC Marathon logo. So many fleeces, jackets, pants, shorts, winter tops, winter bottoms, hats, gloves, and every other accessory you can think of, all of them, with the NYC Marathon logo on it! There were so many items I wanted to buy but I couldn’t let myself buy something that said “2017 NYC Marathon” when I wasn’t running it. So I actually found a couple of items that didn’t have the year on it. I was very happy with these items but then I thought to myself “when I come back for the 2018 expo, I am going to have to come back with at the very least $500“!

A nice pair of cold weather gloves with no year on them!


After I left the New Balance area, the next part of the expo was what was considered the expo itself. Rows upon rows of different vendors selling every single type of merchandise that could ever be used by a runner. The amount of items I browsed was dizzying likely because I viewed them all so fast because I was limited in time. I tried a few different sports drinks, tried some protein bars and was introduced to Gatorade “carb-gummies” which I found as a personal future alternative to the “Gu Gels” that I have always used. My only issue with these gatorade gummies, they come 4 in a pack. If i only want one or two during a race, do I really want to carry the others during my race? Will they melt? I am going to have to research this a bit! 

Carb gummies from Gatorade!


From there I saw so many different types of apparel vendors, from North Face, to Paragon, to Nike, the list just went on and on. If there was an accessory or gadget that a runner may use, several vendors were selling them all.  I stumbled across a couple of vendors that were selling memorabilia keep sakes that would preserve your race number pictures and medals to commemorate your race. Definitely something I would consider getting should I ever complete the NYC Marathon.

Another course strategy presentation!


Tucked away in another corner was a section that was dedicated to the Marathon itself. In this corner there were a couple of NYRR coaches talking about race strategy. In one of my last posts, I wrote about attending a race course strategy event on Monday at the Marathon Pavilion. It was very nice to see them give multiple course strategy sessions because there is some really great insight discussed at this session and I think all runners should try to attend one that fits their schedules. Amongst the other items that they had regarding the marathon in this corner was an opportunity to meet the “Pace team” members and to learn the mile splits that you would have to run in order to meet your desired time. There were also virtual reality kiosks set up so that you could see several parts of the race in a virtual environment right smack dab in the middle of the Javits Center .

My hour was done and I barely scraped the surface at the expo. My last stop on the way out was at the Disney World table. I had heard of races run at Disney before and I wondered how one could sign up for them. The table had several medals from past Disney races on display and I fell in love with all of them. At the table they also had a timeline for upcoming races in the next couple of years. I have the timeline saved at home and I have entered the registration dates as calendar entires on my i-phone. This might just be my next race after the 2018 NYC Marathon!

Just look at these Disney Medals – #bucketlist!


I am still a year away from running the 2018 NYC Marathon but here I am looking at races beyond that. This is what will hopefully keep me motivated in the years to come. This is what can get some of you motivated, if you haven’t started running yet. Pick a race and start training for it. Come on what are you waiting for! 

In the meantime, if you need more inspiration, check out the NYC Marathon Expo at the Javits Center like I did. They will be there thru Saturday! Hope you enjoy it as much as  I did!

And for anyone reading this that is running in Sunday’s New York City marathon, I want to personally wish you all nothing but strong legs, hearts fulls of pride, and finally minds full of courage! This race is yours – enjoy every second of it!! 

 

A Quick Visit To The Pavillion!

Right by Tavern On The Green is the Marathon Pavillion


Happy Tuesday to all of you beautiful folks out there! I was in Philadelphia the entire weekend and for the second straight weekend in a row, I did absolutely no exercise on the weekend. Mark my words – THIS NEEDS TO STOP! 

As winter approaches and the days get colder and shorter, the weekend will likely bring me the only opportunities that I will have to get out and run outdoors in the day light. I am vowing that I will no longer have weekends like the last two weekends that I had! With that said, let me just say that at least I did enjoy myself visiting Terror Behind The Walls in Philadelphia! Throw in the fact that I had cheesesteaks two days in a row at Geno’s Steaks and Pat’s King of Steaks and lets just say that I myself was in need of some inspiration on Monday!

I would have taken pics of my sandwiches but I ate them too fast!


Last week I had written about the NYC Marathon Pavillion going up in Central Park. What better place to get inspiration than there. I walked over around noon time and made it about 5 minutes into a “Course Strategy” presentation given by two NYRR coaches. 

Tips on running the marathon!


Since I am not running the marathon this year, I was not listening intently as others were. I decided to grab some lunch while there (roasted turkey sandwhich on wheat bread) and enjoy the sights of the Pavillion. New York Road Runners club was so gracious as to give away some nice pint glasses with the NYC Marathon logo on it. I was lucky to be able to score these as I heard they are limited edition!

Some NYC marathon swag!


Those nice little pint glasses weren’t the only things that I scored. New Balance was also on hand to give out some really simple but nifty free gift for runners. Up for grabs without any limits on quantity, they were giving out chapstick sticks, mini sun screen packs, mini band-aid packs, scarves, and a nice little pennant that said “All Roads Lead to NYC”. In all when you factor in the glasses, I walked out with a nice little swag bag of goodies when  I wasn’t expecting to get anything at all. Had I actually paid attention to the race tips, I may have walked out with some valuable information there too, even though  I am not running the race for another year!

Lots of NYRR merchandise!


Of course there was plenty of New York City Marathon Merchandise on hand for sale. One cool little added bonus that they did have on site at the Pavillion was if you purchase a TCS Marathon shirt at the Pavillion, they would screen print a message of your choice on it. Think of it as personalizing your shirt so that you can wear during the NYC Marathon. The personalization was also free! What is better than that! The personalizing will be at the Pavillion all week so if you are into that, go on over buy a shirt and get it personalized!

Once I was done at the Pavillion, I can honestly say that I was back in a healthier state of mind. I proceeded to complete a pretty nice workout tonight at the gym and I am looking forward to a run in the morning as I happen to be off on Tuesday!

As I was leaving the Pavillion, I noticed that they were working on the finish line area. Even thought I won’t be running this year, I will likely go back later this week to gaze at the finish line. Those that don’t run likely won’t understand!

Marathon Events All This Week!

Can’t wait for Marathon Week!


While the New York City Marathon is not til next week, the New York Road Runners Club is hosting so many events next week that you almost don’t have to run the marathon to be excited about it! I stumbled upon some information from them and thought I would share it here.

They have so many events going on that they needed three different venues to host them all in! Here are those locaitons:

  1. The NYRR Run Center (320 West 57th street New York, NY 10019)
  2. The Marathon Pavilion (67th street and Central Park West, inside the park)
  3. The Marathon Expo (Jacob Javits Convention Center)

The full calendar of events, as of now, is below with the time and location of each.

The marathon pavilion will open its doors on Sunday!


If it wasn’t for the fact that I will be in Philadelphia  this weekend, I would have loved to have gone to the opening of the Marathon Pavillion on Sunday morning (8:00-10:00am)! Fortunately enough for me, its close enough to my job that I may just visit it during the week! A side note, I’m actually pretty excited about Philly this weekend. I get to visit what is in my opinion, the spookiest attraction in the North East in Terror Behind The Walls at the Eastern State Penitentiary! Very cool if you are into that type of thing, but if you are not, I understand!

Back to the race week calendar and back to the Pavillion. I see that they are having a member lunch on Monday with course strategy. I may not be running the marathon this year but I am so intrigued still by the course that I may just stop by to listen! If I don’t do the lunch, I may stop by on Monday after 5pm as they are offering a free Michelob Ultra plus a giveaway for all members!

On Wednesday November 1 they are offering an interesting session at the RunCenter. The session is sponsored by BEDGEAR who happens to be the official mattress and pillow of the New York City Marathon!? I didn’t know there was ever an official mattress and pillow sonsor…well then! Anyhow, I don’t know about any of you but whenever I go on a night run after work, I have a lot of trouble falling asleep. My muscles ache a bit and sometimes I am just wired and can’t fall sleep. I would love to hear what they have to say to cope with this. Do any of you struggle with this after a night run?

Not too often you get to meet an Olympian….


On Saturday November 4th, they might make me do something I hate to do. They may just make me come into Manhattan from Long Island for something other than work or a race! Why? At the RunCenter they will be having a pair of Olympians and World Champions in Jenny Simpson and Emma Coburn. I cannot tell you how much I love these two middle distance runners. Earlier this year when I ran the NYRR 5th Avenue Mile I stuck around well after my race just to watch the professional women’s mile. I was torn on who I wanted to win, Jenny Simpson or Brenda Martinez . Brenda surged at the end but there was no way she was catching Jenny. A chance to meet Jenny and Emma Coburn would be the highlight of the week since I can’t run the marathon this year! 

….and you get to meet a world champion!

So those are my favorites! What are you looking forward to? Whatever you choose, make sure to enjoy the event and most importantly the actual marathon on Sunday!

Sunday, October 29

Time Location Event
7:00 a.m.–8:00 p.m. RUNCENTER Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating on Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
8:00–10:00 a.m. Pavilion TCS New York City Marathon Pavilion Grand Opening
The TCS New York City Marathon Pavilion opens its doors to visitors, following a ribbon-cutting ceremony.
10:00 a.m.–12:30 p.m. Pavilion Race-day Nutrition with Lauren Antonucci, Brought to You by Poland Spring
Join the registered dietitian for a conversation starting every hour at the top of the hour from 10:00 a.m. to 12:00 p.m.
4:00–6:00 p.m. Pavilion Course Strategy with NYRR Coaches
NYRR coaches will lead runners through a mile-by-mile course strategy session, including race-day tips and insights on how to manage the 26.2-mile tour through the five boroughs. Sessions will be held every hour on the hour.

Monday, October 30

Time Location Event
7:00 a.m.–8:00 p.m. RUNCENTER Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating on Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
7:30–8:30 a.m. RUNCENTER RUNHealthy: Yoga for TCS New York City Marathon Runners
Prep for the TCS New York City Marathon with RUNHealthy: Yoga for Runners! The class is open to all levels and will incorporate postures that help with running performance and injury prevention.
Led by instructor Steph Armijo, you’ll focus on relieving tightness and building strength in five key muscle groups involved in running–glutes, hamstrings, quads, core, and calves–as well as increasing mental focus through breathing.
Bring your own mat and RSVP here.
12:00–1:00 p.m. Pavilion NYRR Member Lunch and Course Strategy
Prepare for your five-borough run with tips and course information from NYRR’s coaching staff.
4:00–6:00 p.m. RUNCENTER Runner Hydration with Gatorade
Sample the latest and greatest from Gatorade at the NYRR RUNCENTER!
5:00–6:00 p.m. Pavilion Strength Training with Hospital for Special Surgery
Join Hospital for Special Surgery specialists Pam Geisel and Tiffany Chag, as well as physical therapist Lauren Alix Riccardi, as they teach runners how to effectively strength train and prevent injury during marathon training. RSVP here.
6:00–7:00 p.m. Pavilion Member Monday: Course Strategy and Meet Your Pacer
NYRR members ages 21 and up can stop by and receive a free drink courtesy of Michelob Ultra. At 6:30 p.m., NYRR Coaches will host a Course Strategy session with valuable insight and will answer questions about race day. Members may also receive a limited-edition giveaway while supplies last.
6:00–7:00 p.m. RUNCENTER NYRR Team for Kids Group Run
Runners from NYRR’s Team for Kids will meet for a run in Central Park, beginning and ending at the NYRR RUNCENTER.

Tuesday, October 31

Time Location Event
7:00 a.m.–8:00 p.m. RUNCENTER Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating on Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
7:30–8:30 a.m. RUNCENTER RUNHealthy: Pilates for TCS New York City Marathon Runners
Join New York Pilates instructor and running coach Jen Ares-Cruz for a core-focused class designed to support your running and make you feel your strongest at the starting line!
Pilates for TCS New York City Runners will focus on the rotational strength and stabilization needed for running, particularly in the lower body and shoulders. This workout is ideal for runners looking to improve their body awareness and running form; strengthen key muscle groups to improve speed, efficiency, and prevent injury; and stretch the areas of the body that running stresses the most.
Bring your own mat and RSVP here.
6:00–8:00 p.m. Pavilion MEB: The Home Stretch Series Premiere Screening with Q&A
Watch the series premiere of MEB: The Home Stretch, a five-part documentary series chronicling the final season of America’s greatest marathoner, Meb Keflezighi. A Q&A with Meb will follow the screening.
Doors will open for the free screening at 6:00 p.m. Please plan to arrive on time, as there is no guaranteed, reserved seating. RSVP here.

Wednesday, November 1

Time Location Event
8:00–10:00 a.m. RUNCENTER BEDGEAR presents Yoga Nidra: Guided Meditation for Better Sleep
Ingrid Prueher, a pediatric and adult sleep and nutrition consultant and founder of sleeptransformation.org, will be leading the yoga nidra classes. This practice of meditation enables you to use downtime to increase your recovery, which is especially useful when race-day adrenaline is keeping you awake. Join us for a 40-minute guided “sleep meditation” that is sure to relax your muscles and give you clarity so you can be ready for your run!
Please bring your own mat and towel. RSVP here.
12:00–1:00 p.m. RUNCENTER Facebook Live: Coaches’ Chat
NYRR Coaches will answer questions about training at the NYRR RUNCENTER, streaming live on the NYRR Facebook page.
2:00–3:00 p.m. Pavilion Touring and Training: Meet and Greet with Prince Royce
The Bronx native will share his experiences training for the TCS New York City Marathon while performing as a recording artist.
4:00–5:00 p.m. RUNCENTER BEDGEAR presents Sleep Insights for Athletes
For more than 10 years, Lorenzo Turicchia was a researcher at Massachusetts Institute of Technology (MIT), where he worked on biomedical devices and bioelectronics. His recent work has included research on medical devices for monitoring sleep and daily activity.
Currently, Lorenzo is working on new technologies for measuring and optimizing sleep performance, based on his knowledge of the human body. During this presentation, Lorenzo will provide tips for how athletes can improve their sleep for optimal performance each day.
5:30–6:30 p.m. RUNCENTER MELT Seminar for TCS New York City Marathon Runners with Hospital for Special Surgery
Join Hospital for Special Surgery exercise physiologist and performance specialist Polly deMille as she teaches you this simple yet effective technique for self-myofascial release that can benefit your entire body and help prevent injury.
Runners will have the opportunity to learn the self-treatment technique MELT (myofascial energetic length technique) to restore optimal integrity of the connective tissue. RSVP here.
6:00–7:00 p.m. Pavilion BEDGEAR presents Sleep Insights for Athletes
For more than 10 years, Lorenzo Turicchia was a researcher at Massachusetts Institute of Technology (MIT), where he worked on biomedical devices and bioelectronics. His recent work has included research on medical devices for monitoring sleep and daily activity.
Currently, Lorenzo is working on new technologies for measuring and optimizing sleep performance, based on his knowledge of the human body. During this presentation, Lorenzo will provide tips for how athletes can improve their sleep for optimal performance each day.
6:30–7:30 p.m. RUNCENTER Hospital for Special Surgery presents Foam Rolling for TCS New York City Marathon Runners
Join Hospital for Special Surgery physical therapists Catherine Wysin and Julie Khan as they teach runners how to use foam rollers to help reduce post-exercise muscle soreness and accelerate the return of muscle strength and power after a hard workout. RSVP here.

Thursday, November 2

Time Location Event
8:00–10:00 a.m. Pavilion Run Mama Run Screening and Breakfast with Sarah Brown
Join us for an exclusive free screening of Run Mama Run, followed by breakfast and a panel with New Balance athlete Sarah Brown.
Doors open at 8:00 a.m. Seating and breakfast are first come, first served. RSVP here.
10:00 a.m.–7:00 p.m. Expo Number Pickup: TCS New York City Marathon
Runners participating in Sunday’s race can pick up their race materials, including their bib numbers and shirts.
10:00 a.m.–7:00 p.m. Expo Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating in Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
10:00–11:30 a.m. RUNCENTER NYRR Central Park Running History Tour (English)
Get a taste of the Big Apple’s vibrant past on the NYRR Central Park Running History Tour! After leaving the NYRR RUNCENTER, our coaches will guide you at a comfortable (~10:00 min/mile) pace past various landmarks significant to New York City’s running history. RSVP here.
10:00–11:00 a.m. Pavilion Team Celiac: The Benefits of Gluten-Free Running
11:00 a.m.–7:00 p.m. Expo Course Strategy with NYRR Coaches
Learn valuable advice about how to approach 26.2 miles through the five boroughs with NYRR’s coaching staff. Course strategy sessions will be held every hour on the hour starting at 11:00 a.m., with a special presentation from Hospital for Special Surgery at 3:00 p.m.
12:00–2:15 p.m. RUNCENTER NYRR Central Park Running History Tours (Spanish, Italian, French, and Portuguese)
Languages and tour times are listed below. RSVP here.
Spanish: 12:00–1:30 p.m
Portuguese: 12:15–1:45 p.m.
Italian: 12:30–2:00 p.m.
French: 12:45–2:15 p.m.
12:00–1:00 p.m. Pavilion It Will Move You Professional Athlete Panel
Pro athletes Jared Ward, Aliphine Tuliaumuk, Amanda McGrory, and Josh George will participate in an exclusive It Will Move You panel. These athletes will share their stories of how they’ve been moved by running and the marathon.
2:00–3:30 p.m. RUNCENTER NYRR Central Park Running History Tour (English)
RSVP here.
3:00–5:00 p.m. Pavilion NYRR Hall of Fame Induction Ceremony, and Abebe Bikila and George Hirsch Journalism Awards Presentation
Inducted in 2017 will be Tom Fleming, Ryan Hall, Lornah Kiplagat, Orlando Pizzolato, and Dr. Norbert Sander. Tim Layden will receive the George Hirsch Journalism Award. This event is free and open to the public.
3:00 p.m.–4:00 p.m. Expo Maximizing Race Day: Tips for Success on Your 26.2 with Tiffany Chag from Hospital for Special Surgery
5:30–6:30 p.m. Pavilion Fitbit Presentation with Ryan and Sara Hall
Chat with Professional Runners Ryan & Sara Hall to get race day tips and advice. The professional running duo set records and earned accolades both as All-Americans at Stanford and in the competitive race world, so come ask your last-minute questions and get ready to take on race day. RSVP here.
5:30–6:30 p.m. RUNCENTER Foam Rolling with Hospital for Special Surgery
RSVP here.
6:30–7:30 p.m. RUNCENTER Spectator 101: How to Find Your Runner on Race Day
Trying to figure out where you are going to cheer your runner on come marathon Sunday? Join us at the NYRR RUNCENTER for a brief informational session on the best practices and strategies to find your runner on race day! A Q&A will follow, and we’ll show you how to use the incredible spectator section of our TCS New York City Marathon app.
8:30–11:45 p.m. Pavilion BOSTON Screening with Q&A
Watch an exclusive screening of BOSTON, the first feature-length documentary chronicling the iconic race from its very beginning 120 years ago to present day.
Doors will open for the free screening at 8:30 p.m. Please plan to arrive by 8:00 p.m., as there is no guaranteed, reserved seating. RSVP here.

Friday, November 3

Time Location Event
10:00 a.m.–7:00 p.m. Expo Number Pickup: TCS New York City Marathon
Runners participating in Sunday’s race can pick up their race materials, including their bib numbers and shirts.
10:00 a.m.–7:00 p.m. Expo Number Pickup: Abbott Dash to the Finish Line 5K and USATF 5K Championships
Runners participating in Saturday’s race through Midtown Manhattan can pick up their race materials, including their bib numbers and shirts.
10:00–11:30 a.m. RUNCENTER NYRR Central Park Running History Tour (English)
Get a taste of the Big Apple’s vibrant past on the NYRR Central Park Running History Tour! After leaving the NYRR RUNCENTER, our coaches will guide you at a comfortable (~10:00 min/mile) pace past various landmarks significant to New York City’s running history. RSVP here.
11:00 a.m.–7:00 p.m. Expo Course Strategy with NYRR Coaches
Learn valuable advice about how to approach 26.2 miles through the five boroughs with NYRR’s coaching staff. Course strategy sessions will be held every hour on the hour starting at 11:00 a.m., with a special presentation from Hospital for Special Surgery at 3:00 p.m.
12:00–2:15 p.m. RUNCENTER NYRR Central Park Running History Tours (Spanish, Italian, French, and Portuguese)
Languages and tour times are listed below. RSVP here.
Spanish: 12:00–1:30 p.m
Portuguese: 12:15–1:45 p.m.
Italian: 12:30–2:00 p.m.
French: 12:45–2:15 p.m.
12:00–1:00 p.m. Pavilion Tiki Talk: A Meet-Up and Q&A with Former New York Giants Running Back Tiki Barber
Former New York Giants running back and NFL Pro Bowler Tiki Barber will share the story of his transition from football player to road runner. A three-time TCS New York City Marathon finisher, Barber will dive into his passion for running and the obstacles he’s overcome on his journey to becoming a marathoner.
1:00–3:00 p.m. Pavilion TCS GoIT Presentation
Join us to see the goIT finalists from New York City schools present the fitness app they have created to a panel of judges.
2:00–3:30 p.m. RUNCENTER NYRR Central Park Running History Tour (English)
RSVP here.
2:00–3:00 p.m. RUNCENTER NYRR RUNTalk: The Future of U.S. Women’s Running with Emily Infeld and Emily Sisson
Join IAAF World Championship bronze medalist Emily Infeld and Team NB young phenom Emily Sisson for a chat about the bright future of women’s running in the United States.
3:00–4:00 p.m. Pavilion Conversation with Dean Karnazes
Renowned ultramarathoner and Fitbit Ambassador Dean Karnazes has run hundreds of marathons and ultramarathons on all seven continents of Earth. He will be running his tenth New York City Marathon and will discuss running 50 marathons, in 50 states, in 50 consecutive days, finishing with the New York City Marathon, and how technology has evolved over the past decade. Dean will delve into diet, pre-race preparation, tricks and strategies he’s learned over the years, and how he utilizes Fitbit to optimize training, sleep, and recovery. RSVP here.
3:00 p.m.–4:00 p.m. Expo Last-Minute Aches and Pains with Alex Shafiro from Hospital for Special Surgery
4:00–5:00 p.m. RUNCENTER NYRR RUNTalk: Dual-Sport Paralympic Athletes
This year’s TCS New York City Marathon will include two wheelchair athletes who have excelled on the world stage at the Paralympic Games in sports other than track and field: South Africa’s Ernst van Dyk (cycling) and Germany’s Annika Zeyen (wheelchair basketball).
Join these two inspirational racers to hear their journeys of competing in multiple sports, and the state of wheelchair racing and Paralympic sport in the world today.
5:00–6:00 p.m. RUNCENTER Seven Continents, Seven Marathons, Seven Days: A Conversation with Ultramarathoner Mike Wardian
Join ultramarathoner Mike Wardian as he talks about his record-breaking performance as he ran seven marathons on seven continents in seven days! He’ll discuss this journey as well as the many other ultra adventures that helped him prepare for the TCS New York City Marathon.
6:00–7:00 p.m. RUNCENTER Citius Mag Podcast Live at the NYRR RUNCENTER
Join Citius Magazine as its staff records live from the NYRR RUNCENTER. Co-founder of Citius Mag and Sports Illustrated columnist Chris Chavez and Men’s Journal Senior Editor Kit Fox will preview the incredible professional field of the TCS New York City Marathon.
7:00–8:00 p.m. RUNCENTER Spectator 101: How to Find Your Runner on Race Day
Trying to figure out where you are going to cheer your runner on come marathon Sunday? Join us at the NYRR RUNCENTER for a brief informational session on the best practices and strategies to find your runner on race day! A Q&A will follow, and we’ll show you how to use the incredible spectator section of our TCS New York City Marathon app.

Saturday, November 4

Time Location Event
9:00 a.m.–5:00 p.m. Expo Number Pickup: TCS New York City Marathon
Runners participating in Sunday’s race can pick up their race materials, including their bib numbers and shirts.
10:00–11:00 a.m. RUNCENTER NYRR RUNTalk: A Conversation with Four-Time New York City Marathon Winner Bill Rodgers
Join four-time New York City Marathon champion Bill Rodgers as he discusses his iconic wins and tales of the past. A meet and greet will follow.
11:00 a.m.–7:00 p.m. Expo Course Strategy with NYRR Coaches
Learn valuable advice about how to approach 26.2 miles through the five boroughs with NYRR’s coaching staff. Course strategy sessions will be held every hour on the hour starting at 11:00 a.m., with a special presentation from Hospital for Special Surgery at 3:00 p.m.
12:00–1:00 p.m. RUNCENTER NYRR RUNTalk: NYRR Hall of Fame Legends
Don’t miss the fastest panel of New York City running legends ever put together. This “greatest of all time” chat will feature Haile Gebrselassie, Bill Rodgers, Germán Silva, and Ryan Hall.
1:00–2:00 p.m. RUNCENTER The Secrets of Running with Toby Tanser and Lornah Kiplagat
Author of Train Hard, Win Easy: The Kenyan Way Toby Tanser will lead a discussion on the secrets of Kenyan running with Lornah Kiplagat, an IAAF World Half-Marathon and IAAF World Cross Country Championships gold medalist.
2:00–3:00 p.m. RUNCENTER The Future of Women’s Running with Kathrine Switzer, Deena Kastor, and Alison Desir
Join a discussion with female running legends Kathrine Switzer and Deena Kastor as well as Alison Desir, fitness activist and co-founder of Run4AllWomen. The three will discuss the history and future of women’s running around the world. The panel will be moderated by New York Road Runners’ Gordon Bakoulis.
3:00–4:00 p.m. RUNCENTER Team New Balance World Champions: Jenny Simpson and Emma Coburn
Join Team New Balance athletes, IAAF World Champions and Olympic medalists Jenny Simpson and Emma Coburn as they discuss training, the road to the 2016 Rio Olympics, and their individual moments of World Championships glory.
3:00 p.m.–4:00 p.m. Expo Race Recovery: Finish Line and Beyond with Pam Geisel from Hospital for Special Surgery
4:00–5:00 p.m. RUNCENTER It Will Move You: The Most Inspiring Stories of the TCS New York City Marathon
Before the TCS New York City Marathon, get inspired by a panel of runners who have experienced a variety of obstacles to get to the marathon start line–but have overcome them and will be lining up right alongside you on Sunday, November 5.
5:00–6:00 p.m. RUNCENTER Spectator 101: How To Find Your Runner on Race Day
Trying to figure out where you are going to cheer your runner on come marathon Sunday? Join us at the NYRR RUNCENTER for a brief informational session on the best practices and strategies to find your runner on race day! A Q&A will follow, and we’ll show you how to use the incredible spectator section of our TCS New York City Marathon app.