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2010 Year Results:

Coogans 5km – March 7th

Ann Powers ran a solid 6.05 pace today which was outstanding for a 17 yr old on a hilly course! Blossom Coryat flew today as she ran her best race in her 58 race history with a 7.34 pace. That’s a huge run for Blossom! I finished 14th in a 4.58 pace after blowing up at half way. Eric Rahe ran a solid 6.17 pace. Nice! Glen Tacinelli just joined a week ago and ran a 9min20sec pace. Good improvement for him on his last couple of races.

Paris Half Marathon – March 7th

Ilan Stern ran 1hr26mins34secs for a solid run in Paris today. Solid run on limited running! Mason Haupt ran 2hr37min16secs for his half. Well done on completing the half Mason!

Thursday night at the races- Armory Track Feb 25th.

17yr old Ann Powers won the 1,500m’s easy with a time of 4mins 53secs. This is a 5min 14sec mile pace. Awesome effort Ann! Huge PR.

Breast Cancer Marathon in Jacksonville , Florida – Feb 21st , Caroline Qualifies!

Caroline Bierbaum-Lefrak qualified for the Olympic trials with 2hr44mins and 33secs to finish 9th in a humid day in Florida. Awesome! This took 2mins of her best when she finished 22nd in the New York Marathon in 2008 and the course yesterday included 2.5 miles in the sand on the beach. Caroline was set to run the Myrtle Beach Marathon last week but it was cancelled last minute so she had to pick herself up mentally to run this marathon a week later. Great performance!

Run for Haiti 4 miler – Feb 20th

Great placings with the females in Central Park! Laura Kirk finished 3rd female with a 6.12 pace best time around the park. 17yr old Ann Powers finished 5th female overall with a 6.15 pace. Wow! Mary Darling finished 7th female overall with a 6.27 pace. Suzanne Wirtz ran a huge best pace of 6.34 per mile to finish 13th overall female. Awesome Suzanne! Emily de la Bruyere had some breathing issues and ran a 7.06 pace. She ended up 3 secs ahead of Julia Knittel who ran a 7.06 pace after a slow start. Ranna Smith ran a huge best time with a 8.09 pace. Fantastic result for Ranna! Blossom Coryat ran a 9.05 pace after some limited training. In the males, I managed to win the race with a pace of 5.09. (same as my marathon pace from NY Marathon 2005). New Runner Marcus Wilhelm ran a solid 6.10 pace. Brad Gerdeman is on the come back with a 6.20 pace. Michael Darling had a good effort with a 6.51 pace while Darren Pollack has finally committed to some running with a 6.55 pace. Mac Jakubowski ran with a sore groin and ran a 7.01 pace. Steven Beck ran his fastest pace since 2004 with a 8.31 pace. Mason Haupt who also is coming off a groin strain ran a good 10.33 pace. Well done guys!

Thursday night at the races (Indoor track) – Feb 11th

In the 2 mile race, 16yr old Emily  de la bruyere finished 8th in 11mins37.20secs while 17yr old Ann Powers finished 10th in 11mins 46secs. Well done girls! I was the ambulance boy at the back of the field in the 800 m’s with a time of 2min08.5 secs. Ouch!

Gridiron Classic  4 miler – Feb 7th

Michael Darling charged his way around the course for a 6.52 pace in this Central Park race. This is around his best. Good stuff Charlie!

Miami Marathon – Jan 31st

Marcus Wilhelm finished 44th overall and 8th in his age group (40-44) to run a best time of 3hr02mins.18secs in 71 degrees. He ran his best half marathon last weekend in the Manhattan half so can obviously go a lot faster with a better recovery between races. Marcus has just joined the group a month ago. Mary Darling ran a solid 1hr30min13sec to finish 14th in the half marathon in Miami. She gained 2nd place in her age group (40-44) from this. Well done Mary!

Manhattan Half Marathon – Jan 24th

Caroline Bierbaum-Lefrak showed she is in great form for a marathon in 3 weeks by being the first female across the line, beating the second female by 5min30secs. Caroline ran 1hr16mins 52secs to be only 3 seconds off her best. Great result! Nicholas Florio ran a fantastic time of 1hr26min 18 secs which is his best 1/2 marathon in New York. Great stuff on a hard course! Marcus Wilhelm ran his best half marathon with a time of 1hr27mins28secs which will qualify him for the New York Marathon this year. Michael Darling (Charlie) who has not had many of the angels to train with lately, ran a solid 1hr41mins59secs. Nice run but bring back the angels! Ranna Smith broke the 2hr mark with 1hr59mins 31 secs. Good run Ranna!

Thursday Night at the races tack meet: Jan 21st:

17 year old Ann Powers easily won the second heat of the 3km race with a time of 11min04secs (5.56 pace). Ann should have probably ran in the first heat which was a little faster as the winner was only 3 secs faster.

Houston Marathon: Jan 17th – Kelly Chin!

Kelly Chin qualified for the USA Olympic Trials with a time of 2hr44mins 42 secs! She never flinched as she had a super consistant pace the whole way. She started out at a 6.15 pace and ended with a 6.16 pace . This results gave her 9th place female finisher. Awesome! Blossom Coryat ran the half marathon to run 1hr58mins 13 secs at a 9.02 pace which was a great result for her. Nice run Blossom!

Fred Lebow Classic 5miler: Central Park – Jan 9th

Caroline Bierbaum-Lefrak ran a best 5 miler time for her with a 5.41 pace to finish second women. (only 3 secs from the winner). She looked very strong. Ilan Stern finally raced and ran a 6.13 pace . Laura Mistretta-Kirk was right with him, but then ran into some stomach issues in the last mile and dropped to a 6.19 pace. Mary Darling looked strong with a 6.31 pace while husband Michael Darling ran in with a 7.02 pace without any long runs in his training so far. Ranna Smith ran her first race with me. She ran her best pace around the park (8.43 pace) while Mason Haupt continues to improve rapidly with a 10.38 pace after a long time off.

2009 Year results:

Ted Corbitt 15km in Central Park: – Dec 19th

Katarina Janosikova Won the Womens race with a 5.50 pace workout while Caroline Bierbaum came in 2nd with a 5.53 pace. I finshed second in the mens race with a 5.15 pace about 7 secs behind the winner. Michael Darling came in with a a solid 7.23 pace.

Holiday 4 miler in Prospect Park: – Dec 12th

I won the race in my first race for a few months (5.04 pace). Mac Jakubowski came in with a solid 6.45 pace which was a big improvement on the weekend before while Michael (Charlies Angels) Darling ran a 7.06 pace in his first race back since the New York Marathon. Nice!

California International Marathon -Dec 6th

Nicholas Florio ran 3:00.00 on the dot with high wind gusts and cold temperatures only 5 weeks after running a 3hr4min New York Marathon. Awesome effort by Nick! He was 15th overall in his 50-54 age group.

Joe Kleinerman 10km – Dec 6th

Kelly Chin finished a strong 3rd in her fastest pace ever around Central Park and did a 10km PR by 30secs. She ran 36mins 10secs (5.50 pace). Fantastic Run! Other runners came in treating the race as a workout after just starting up training again after the NY Marathon. These were Mac Jakubowski (6.55 pace), Ira Wolfson (8.01 pace), Stephane Larochelle (8.06 pace) and Blossom Coryat (9.09 pace)

New York Marathon Nov 1st:

19 starters, 10 Personal best Marathons, 2 first time marathoners, 3 pulled out.

Some great personal best Marathon times yesterday. Laura Mistretta finished in 2hr56.30 for a PR by 13 mins. That was a great run. Nick Florio finished in 3hrs.04.23 trying to get as close to 3hrs as possible. Mary Darling ran her best time by 3mins of 3hr12.28. Mac Jakubowski ran 3hrs 19.35 which was a best marathon time by 24mins. Awesome Mac! Julia Knittel is coming back to her best with a great time of 3hr20.30. Eric Rahe ran a fantastic time on a unprepared build up of 3hrs21mins. Joanne Ottaviano ran 3hr24.04 for her best time by 4mins while Sungwon Hwang also ran her best time by 5mins of 3hrs24.13. Erica Grasmick ran 3hr37.59. Ira Wolfson ran a best time by 10mins. He ran 3hr40.42. Michael Darling ran his best marathon by 6mins of 3hr41.47. Cory DeForrest ran his first marathon very untrained and ran an awesome 3hr45.22. Not sure how he pulled that off! Shuian Wu ran her best time by 5mins and got close to the 4hr barrier. She ran 4hr.03.33. Robert Flower ran a great 4hr.o8.59 for his first marathon while Faith Paris ran 4hr.11.04 for a best time by 17mins. Blossom Coryat came in at 4hr35mins as she looks to be more ready for Houston in January. Unfortunately, Katarina Janosikova had to pull out at mile 19 with ankle pain while Ilan Stern pulled out at mile 15 with some hip pain and Rose Ann Serpico at mile 10 with ITB (knee) pain.

20 Tips for the New York Marathon

1) During the last 3 to 4 days before the Marathon run easy/lightly or rest and sleep well.

2) The night before the big race, have a big meal of pasta and don’t try anything eating anything your stomach is not use to.

3) The morning of the race, check the temperature/weather conditions before going to the race.

4) Bring lots of warm disposable clothes as you will be arriving at the start early and be sitting outside. Keep warm so you can save your energy for the running the race. Don’t waste your energy by fighting the cold. Also move around a lot. Don’t sit for more than 25mins at a time.
Also bring food/snacks that you would normally eat in the morning and eat 2hrs before you start.

5) Don’t use new socks.

6) Warm up with a 5min -10min jog about 40mins – 60mins before you start. Then stretch and stay loose.

7) If you are going for a race time, try and get close to the front of your starting corral.

8) Make sure you have a prepared drinking/eating plan before starting the race. Don’t just drink when you feel thirsty. Drink regularly.

9) Take extra Gu’s in your pocket in case you start to not feel good. This will help prevent “hitting the wall”.

10) The first mile is up hill. Take the first mile a little slower than your goal pace in order to not expend to much energy when your body is just finding it’s rhythm.

11) If you start off slow because of the crowds or the uphill first mile, don’t try and make up your loss too quickly. Bring it back gradually.

12) Make sure you are relaxed for the first half of the race. Mentally break the race down to an upbeat Sunday run feeling for the first half marathon and prepare to work for the second half marathon.

13) When running, work the hills, stay steady on the flat and relaxed on the down hills.

14) Enjoy the crowd. Take the crowd in. Don’t block them off. Have fun.

15) Going over the Queensboro Bridge towards mile 16 into thousands of screeming supporters in manhatten on a down hill can be a trap for fast running. Run relaxed and just let the crowd move you. If you run too fast here, you will pay for it later in the race.

16) Mile 19 to mile 22 you have to start to really focus. The crowds are thinner and you are getting tired. Bring out the Gu’s and work though it.

17) During the whole race, you are going to have good stages and bad stages.
If you start to not feel good, don’t lose it mentally. This is normal in the marathon. Just slow down a little and maybe take a Gu if you have to and slowly you will start to get back to feeling strong if you have done the training.

18) The 5th Avenue mile is the hardest part of the course. It’s long and you’re tired and hurting. Make sure you have some energy in reserve for this hill.

19) If you get a stomach cramp, try slowing down/walking and holding your breath. Please “don’t” hold for as long as you can. Just hold it in a controlled manner for a few seconds at a time.

20) if you have a bad muscle cramp, stop and try and stretch the muscle out. Either ask a supporter to help you or sit down on the road and do it yourself. Also maybe take a Gu and water if this happens as you are probably dehydrated.

Twin Cities Marathon: Oct 4th

It ended up a day of bad luck for Kelly Chin who was trying to go for the Olympic Trials qualifying time of 2hr46mins flat. At half way, kelly was flying going though the half marathon in 1hr21mins28 secs which eventually cost her a qualifying chance. It wasn’t her fault. The mile markers were off on the course. Hence she thought she was going to slow and panicked. A very bad mistake by the marathon organizers. This suppose to be an Olympic Trials qualifying race. At 22 miles Kelly hit the wall and came home in still a good time of 2hr49mins32 secs. This was a 1hr28min second half of the race. Kelly obviously would have really given the qualifying time a run for its money if the race was more even. Bad Luck Kel!

Gretes Gallop: Oct 3rd: Great best times on a tough course!

This race was the big lead up race for the New York Marathon for many clients and produced some great results.

Katarina Janosikova looked awesome and finished 2nd with her best time of 1hr16mins11secs. Ana Johnson also ran her best time to finish 4th in 1hr21mins27secs on a bad hamstring. Other best time performances on this tough course were Mac Jakubowski (by 2mins)with a time of 1hr34mins34secs , Sungwon Hwang (by 3mins) with a time of 1hr37mins.08 secs, Joanne Ottaviano (by 2mins) with a time of 1hr39mins36secs, while Charles Angels “Michael Darling” ran a best time of 1hr39mins07 secs. Justine Gordon also ran her best with 1hr42mins 26 secs. The best personal record of the day went to Rebecca Attwell who ran 1min per mile faster than she ever has in a half marathon and dropped her time from 2hrs to 1hr46mins55secs. Awesome becks!! Robert Flower ran his first half marathon with a time of 1hr55mins. Nicholas Florio who has been training well lately finished in 1hr28mins08 secs. Erica Grasmick ran a solid performance of 1hr39mins20secs and Rose Ann Serpico suffered stomach cramps to come home in 1hr42mins04 secs.

Cow Harbor 10km: Sept 26th

Don Hinrichs paced an 8.28 pace to run his fastest 10km. Good stuff Don!

Queens Half marathon: Sept 20th

Lin Yu ran 1hr47min.06 secs for her second best half marathon performance on a much tougher course than Brooklyn where she ran her fastest.

Philadelphia Distance Run Sept 20th.

Mary Darling runs 1hr28min.06 secs for a fine performance which gained her 5th in her age group. Nice run mary!

Fitness Games 4 Miler. Sept 12th – Awesome results!

Some big Personal records all around for the race on Saturday. In the female race , Katarina Janosikova finished 2nd by half a stride with a best performance of a 5.35 pace. Ana Johnson finished 7th and also recorded her best performance of a 5.47 pace after a hard weeks training. Others who ran there best ever pace in Central park out of both the female and male races were Max Chen, (5.44 pace), Nicholas Florio (6.09 pace), Eric Rahe (6.13 pace), Gustav back (6.32 pace), Maciek Jakubowski (6.41 pace),Sungwon Hwang (6.49 pace), Rose Ann Serpico (6.51 pace), Justine Gordon (7.11 pace), Karen Mateo (7.17 pace), Lin Yu (7.31 pace) while Rebecca Attwell (7.36 pace) and Donald Hinrichs (8.05 pace) ran almost a minute faster per mile than their best. Julia Knittel (6.51 pace) ran her best in about 2yrs while Erica Grasmick (6.51 pace) ran her best since this race last year. Christine Hoffmann finished 13th overall to run a 5.50 pace which is close to her best. Kelly Chin finished in 5.55 pace after running 21 miles Tuesday and a long run Thursday. She is in great shape for her Marathon in 3 weeks. Mary Darling ran a 6.32 pace , while Paul Denaro (6.42 pace) and Blossom Coryat (8.38 pace) ran steady. Robert Flower had a calf issue and ran an 8.27 pace. Bad luck Rob! Onwards and Upwards guys!

New Haven 20km: Sept 7th

Suzanne Wirtz ran an outstanding 6.50 pace which would have given her a sub 1hr30min half marathon. Her best half marathon is 1hr32mins. Awesome Suzanne! She finished the 20kms in 1hr24mins45secs.

Westport Labor Day 10 mile Road race Sept 5th:

Laura Mistretta (Henwood Hounds) won the race and almost broke the record for the event. The record has been held since 1986. She won on the hilly course in 1hr4mins46secs, missing the record by 14 secs. She only had 8 males in front of her. Nice!!

Percy Sutton Harlem 5km: August 22nd

Joanne Ottaviano ran her best race in a year with a 7.10 pace to finish second in her age group. Well done Joanne!

New York Half marathon: August 16th.

The hot humid weather took it’s toll on the athletes times. Katarina Janosikova ran 1hr18mins.23secs for 17th overall which was solid. Laura Mistretta took 6mins of her best half marathon time to run 1hr24mins 33 secs . Awesome! Kelly Chin was off her pace in the heat with the same time of 1hr24mins.33secs. Everyone else were well of their wanted pace also but with the weather , times didn’t mater. Nick Florio 1hr29mins.11secs. Mary Darling 1hr32mins.15secs. Rose Ann Serpico 1hr40mins.10secs, Erica Grasmick 1hr41mins.47 secs, Justine Gordon with a pulled hamstring in 1hr50mins.10secs, Lin Yu 1hr51mins10secs and William Gilles 1hr51mins18secs.

Club Championships: August 8th.

In the womens race Katarina Janosikova finished 5th (5.41 pace), Caroline Bierbaum 7th (5.46 pace) after time off training , Kelly Chin 11th (5.53 pace), Christine Hoffmann 14th (5.58 pace) and Ana Johnson, who just joined the group 3 weeks ago smashed her best pace with 16th place (6min pace). Laura Mistretta ran her first race and finished 31st place with a pace of 6.13. All these ladies ran around their best and on their goal pace. Mary Darling was next with a 6.37 pace after having some problems in the race. Eric Grasmick ran a solid 7.04 pace while Blossom Coryat ran her best race in a year with a 8.41 pace.

In the Mens race, Chris Ellis-Ferarra ran a 5.03 pace for NYAC. Another solid run by Chris.Ilan Stern ran his first race ever for a 6.26 pace. Ilan finished 3 secs ahead of Eric Rahe. Eric dropped 19 secs per mile off his race times in 5 weeks of being with the training group. Awesome stuff! He was also a 6.26 pace. Michael Darling ran a best 5 mile race for him with a 6.49 pace and William Gillies continues to improve on his best shape with a 7.09 pace. Great stuff Will! Robert Flower race his second race ever and improved on his 4 miler with a 7.58 pace. Lets chase the 4 hour marathon barrier Rob!

Run for Central Park 4 miler : July 18th Great results!

Michael Darling (6.46 pace), Rose Ann Serpico (6.54 pace) , and Karen Mateo (7.42 pace) all ran their best time for a distance event around Central Park today while most others came close. Chris Ellis-Ferrara ran back to his best of a 5.03 pace to finish 15th overall while Katarina Janosikova who just came back from injury ran a 5.42 pace. (Her second best) for 6th overall women. Christine Hoffman had 5 months off with injury and then joined the camp a couple of months a go to run her second best time (6.05 pace). She has transformed herself back into her best shape hugely in the last month. William Gillies ran his best time for a couple of years (7.14 pace) while Kelly Chin (5.55 pace), Erica Grasmick (7.01 pace), Nick Florio (6.21 pace), Justine Gordon (7.28 pace) , all ran well and around their best form. Robert Flower ran an 8.01 pace for his first race which was awesome while Blossom Coryat ran a solid 8.39 pace. Congrats guys!

Hope and Possibility 5 miler : June 28th

Michele Cameron ran a 7.38 pace in her first race since joining the training group.

Lesbian and Gay Pride 5 miler: June 27th

Nicholas Florio ran a solid 6.22 pace to finish 6th in his age group (52 yrs old). William Gillies ran a 7.24 pace which was his fastest pace for over 2 years in any long distance race. Sungwon Hwang race her second fastest pace of any race with a 7.17 pace. Erica Grasmick ran a solid 7.11 pace while Joanne Curran came home with a fast finish with a 7.29 pace. All of these runners were having their first race since joining my training group.

Thursday nights Corporate challenge – June 11th

Katarina Janosikova won the female race with a fast 5.38 pace after only running a few times since her Marathon 2.5 weeks ago. This shows how fit she got for the marathon. She ran 22secs faster than she did last year.

Mini 10km in New York – June 7th:

Caroline Bierbaum started up with me a month ago after 3 months off with an injury and ran a fast 35min59secs for 19th place. Wow! Kelly Chin looked strong and ran 37min22 secs for 27th place. Heidi Schaller Improved on her best time again with 39mins 30secs. Blossom Coryat ran the fastest pace she has in a while with an 8.47 pace. Shiuan Wu ran an 8.49 pace after starting out a little fast. Shiuan started a program just 3 weeks ago.

San Diego Marathon:

Jorge Pardo finished 16th with a time of 2hr30mins50secs which was is his second fastest marathon time. Not bad for 40 years of age. I pulled put at 18 miles with calf problems after feeling pretty good at the half and going through in 68min37secs. Have to sort this out.

Japan Day 4 miler May 31st:

David Roeske finished 11th and ran his best pace for a 4 miler with 21mins50secs or a 5min27sec pace per mile. Nice! Michael Darling impressed with a best time of 6mins50secs per mile pace for 4 miles. Well done Mike!

Brooklyn Half Marathon May 30th:

Kelly Chin ran 1hr22mins 45secs for 5th women. Blossom Coryat indicated she is starting to get towards her sub 4 hour marathon shape with a time of 2hr2mins flat. Valerie Horvilleur ran an awesome time for her of 2hr2mins58secs. Not bad for a triathlete who couldn’t break an hour for 10km 5 weeks ago.

Ottawa Marathon May 25th:

Katarina Janosikova finished 7th in 2hr44mins in the Ottawa Marathon after picking up stomach cramps after the first 10km’s of the race. Although that time is an awesome time, Katarina had been training better and wasn’t satisfied with her performance. She will be back!

May 16th: Healthy Kidney 10km

Heidi Schaller ran a best time for 10km’s by 80 secs to run under 40mins. (39mins37secs). Fantastic run! Kelly Chin was only 2 secs off her best 10km with a 5.55 pace and a time of 36min47secs. Blossom Coryat ran the race in an 8.58 pace and will be looking at beefing up the training in the next month.

May 3rd New Jersey Marathon:

With constant rain and some wind Karen Mateo ran a Boston Qualifier and best time by 17mins (3hr41mins) for the NJ Marathon. Her previous best was 3hr58mins. She is an experienced marathoner but I have loved watching her improve so drastically in the last 5 months and she looks like a completely different runner. Michael Darling ran a fantastic first marathon at 48 years old (3hr47mins). He has dropped 35 pounds or so in the last 5 months so has achieved more fitness goals than running.

April 26th More Half Marathon:

This race was turned into a fun run because of the hot weather. Katarina Janosikova decided to race it with USA Olympian Magdalena Lewy Boulet. They ran together and well ahead of the rest of the field. Magdalena pulled away from Katarina with 800m’s to go to beat her by 75 meters. Katarina ran 1hr18mins 15 secs for second.

April 26th London Marathon

May Darling ran a Personal Best 3hr15mins for the London Marathon in fairly hot conditions after going through the half in 1hr33mins. Well done Mary!

April 20th Boston Marathon:

Brendan Donoghue ran 2hr39mins. 53 secs to take 16mins off his best marathon time of 2hr55mins. Awesome effort considering he might have taken another 2 mins off if he hadn’t tempoed a 4 mile race two days before. (Nothing to do with me). Suzanne Wirtz ran 3hr13mins to take 7mins off her best time which was in New York last Year. Great stuff Suzanne! Kelly Chin went out in a blazing 6.08 pace for the first 10km. The pace tooks it toll on Kelly and she had to pull out at 18 miles. She is in amazing shape though and may run another marathon in the next 6 weeks. Rose Ann Serpico also started fast and went through the half marathon in 1hr40mins . She finished in 3hr34mins, which is just of her best, but she was a little disappointed as she knows she would have gone a lot faster with a more even race. All clients were well warned of there splits and about going out too fast and a couple of these results prove that you need to be extra careful in Boston.