At the Brooklyn Half Packet Pickup
I have kept my running miles to a bare minimum since my left knee got injured a few months ago. I however managed to do a long run (13 miles) last Monday in preparation for today’s Half. I am very glad I was able to complete this run because it at least gave me confidence that my knee would be able to hold up for the mileage. Unfortunately not the speed for racing. So the pace I would be able to hold today was very unclear (I would have been quite content just breaking 2 hours).
Anh and I decided to run together since we haven’t done so for a very long time.
At mile 1 we started off at an 8:30 minute / mile pace. I felt great from the start thanks in part to warmup running to the start from the subway. It was almost too good given my lack of mileage so I was a bit skeptical about the latter part of the run but knowing the Brooklyn Half Marathon course pretty well I knew the second half of the race is ideal for negative splitting so I know if my knee help up I would be okay. The second mile was the same 8:30/mile. We saved a bit for the one steady climb in Prospect Park. Again I was able to comfortably push my way up the hill with no knee issues. If anything the downhill is where I used more caution.
At mile 7 about right where we exit the Park and head towards Ocean Parkway I started pushing the pace a bit more due to how great I felt. I made sure to ask Anh if the pace was okay for her. Being that we haven’t trained together lately keeping pace moves comfortable for us both was essential.
From mile 10 to the finish I told her and we agreed to really push the pace for the last 5K. The weather did forecast for rain it wasn’t until mile 10-11 did it start drizzling (which I welcomed and loved) and went on to full torrential rain (which at this point I just wanted to finish). As in hollywood it stopped pouring immediately upon our crossing the finish line :-) (I swear I didn’t make that stuff up, lol) There was a slight pain in my right hip after mile 6 at which point I made sure to increase my cadence and shorten my stride. During the race we tried to make sure we walked most aid stations and fuel appropriately. It was only pass mile 11 that we ran through the stations. I had to stop twice for potty breaks but made sure Anh kept going with the steady pace we were running and I met up with her. At the two occasions I had to catch up to her I was able to hold 7:05s and felt good. This blew my mind because for the entire season I haven’t gone pass 8:30/mile in training.
We finished on the Coney Island boardwalk in a time of 1:47:41 / 8:13 per mile. The last 5K we averaged 7:50s. I couldn’t be any more proud of my performance today. This gives me some confidence heading into the start of training for the NYC Marathon in July. Nutrition was on point. I took one gel at mile 9 and water and gatorade throughout. Another great Brooklyn Half.
Posted by alpaul on May 17, 2015
The year started out with some hopes of having a great running season. This hope would be short lived due to a left knee injury. This injury seems to still be somewhat a puzzle even after consultation with my orthopedic. With the MRI report he said there is degenerative cartilage and some bone marrow edema. Recommedation: R.I.C.E (Rest, Ice, Compression, Elevation). He also went on to say it could be genetic since it wasn’t an apparent training injury. So since that visit about three weeks ago I haven’t done any running. Fortunately I have done swimming and bike training. I have also been taking “I live Pain Free” supplements recommended by my Physician.
Today’s race my goal was to run without aggravating the injury in any way and evaluate my running for the short term.
Mile 1 to 3 of the 10K race I held MAF zone and took it deliberately easy out there. I’ve said it before and will iterate here, keeping a slower pace than normal especially in a race is quite challenging even with my MAF training. I did my best to keep this slow pace. Right at Mile 3 I started feeling very warmed up and ready to take the pace slightly higher. That’s when my cadence went at least 10 spm higher and I somewhat envisioned Chrissie Wellington’s last Kona performance where she appeared to be running with shorter more turnover strides. In doing so there was no pain present and I felt great. I kept this form throughout the race and in doing so I timed 7:30s on mile 5 and 6.
I am extremely satisfied with the turnout of this race. It gives me much needed confidence heading into Brooklyn Half marathon next month. I will still keep running to a bear minimum and continue my swim, bike sessions.
Finish Time: 54:23 (8:46/mile)
Posted by alpaul on April 4, 2015
Built a sliding door 66″ x 93″ to conceal our bikes. The sliding door mechanism is by Johnson Hardware. The door was build using 3/4″ MDF. Currently it’s being painted with Chantilly Lace OC-65 Satin Oil.
Posted by alpaul on February 18, 2015
I love the ease of changing the front face on the IKEA drawers so I bought a Rationell drawer and worked on modifying it to fit a 12″ base cabinet. Below are some pics showing the mod.
Use this design and numbers to do any Rationell mod
Those are the pins that need to be marked out
Marked out the cut on Scotch Tape. More visible than writing on the actual surface.
Used a Grinder Cut Wheel to make the cut
Put the bottom back on after cutting it as well
Worked on the drawer face
Handles also from IKEA
Posted by alpaul on January 4, 2015
Just a preview of work I’ve done
Custom TV Shelving
Custom Dining Table Color Washed
Ceiling and Walls Skim Coated and Painted
Custom Cabinet doors with Frosted Glass and Applied Molding
4 light Cabinet door
Kids mounted Pendant light Install
4-Gang Dimmer Switch Install
Bath Fixture Install
Custom Bath Cabinet
IKEA Modified Table
Plaster install using Polymer Thinset
Posted by alpaul on January 2, 2015
After completing two leafs on our dining table I stripped and color washed for the final look.
Posted by alpaul on December 31, 2014
Since receiving a “Side.By.Side – French Door” Bosch Evolution 800 Refrigerator a few weeks ago from a friend we have been engaged in doing some Kitchen renovation on our place. We have been working on the apartment on a room by room basis since moving in back in April. The first room we focused on was our toddler’s room. We did some lighting, plaster work and some wall upgrade in his room. The living room, hallway, bathroom, son’s room have all been totally skim coated with plaster to gain a smooth new wall feel and look. The Kitchen is now being upgraded somewhat “accidentally”. The plan was to work on it sometime in the future. But as with life there is the factor on unpredictability. With a 36″ fridge the cabinets had to be reworked because what we had before was the standard 30″ refrigerator. Stay tuned for more updates…..
Original Layout and Old Fridge
In this Layout Fridge right door wouldn’t be able to open up to 100 degrees
Perfect Layout where both doors open up fully
Above Fridge Cabinet Build
Working on Applied Molding Doors
3″ Rails and Stile fabricated using 3/4″ MDF
Posted by alpaul on December 30, 2014
Injured? Just looking to keep your knee strong and healthy? The KneeFit App is for you. Now available on the Apple AppStore and the Google Play Store.
Keep your knee strong and healthy by using the strength and stretch exercises in the KneeFit App. Doing a few exercises daily will keep your knee healthy and fit. As an active individual I use the exercises in the KneeFit App before and after my workouts. Whether you are going through therapy, recovering, or maintaining an active fitness lifestyle the KneeFit App is for you.
Posted by alpaul on November 8, 2014
Since finishing Waterman Half Triathlon three weeks ago I haven’t done any training. This time off has given my body enough time to recover. I wasn’t quite planning on putting a hard effort at today’s race, but after a 10 minute warmup I was feeling pretty pumped up to race. The first corral which I was in went out a bit slow given the race was sold out and it takes a while for runners to find their rhythm and create gaps in a crowded Central Park. Past mile 2 I was keeping a steady effort after the gaps opened up. I took some water at mile 3 aid station and continued with a 6:50ish pace. The last mile I went all out and recorded a 6:30 pace. Finished with an overall 6:55/mile. This race along with next weeks Dash to the Finish Line marks New York City Marathon Race week. Both races end at the marathon finish line and really gets you in the marathon spirit. Great to see runners from out of town in the park already. Others will trickle in during the week.
Overall Time: 34:35 (6:55/mile)
Place: 228/5522 (Top 4%)
Posted by alpaul on October 27, 2014