Nutrition PlanDisclaimer: Each athlete’s energy needs are different based on their gender, height, weight, and activity level. This is a sample day for a moderately active person and servings should be tailored to your own needs. This meal plan is an example of a balanced diet of whole grains, fruits, vegetables, lean protein (both vegetarian and meat based), and healthy fats.BreakfastOatmealRaisinsWalnutsFresh or frozen berriesSkim milkSnackGreek yogurtWhole grain cerealLunchWhole wheat breadTurkey + your choice of veggiesAvocado in place of dressingCarrotsHummusTrail mix (dried fruit + nuts)SnackBananaPeanut butterWhole grain crackersDinnerSalad — spinach, carrots, onion, tomato, low fat cheese + olive oil based dressingSalmonBaked sweet potatoSnackFresh fruitContactFor a personalized nutrition plan, please contact Stephanie Middleberg, a registered dietitian and running enthusiast. You can find a full list of Stephanie’s services and read about her nutrition background by visiting: http://www.middlebergnutrition.com/. Stephanie loves running and helping others enjoy it to the fullest with optimal fueling for training. If you have questions about energy needs, weight gain/loss, supplements, meal planning, and performance enhancement through nutrition, this is the place to start!
SPEED GROUPS WITH HENWOOD’S HOUNDS
We meet at 90th and 5th every Tuesday and Saturday mornings.
2013 Year results: (Henwood Hound Athletes on Programs)
Run for Red Marathon – Pocono – May 19th
Steven Wagshal took another 5min30secs of his best Marathon, running 3hr12min29secs and finishing 47th place overall. Nice work Steve!
NYPD 5km – May 19th
Jose Benitez finished 3rd with a very fast 16min19secs for 5km. Awesome!
Brooklyn Half Marathon – May 18th
Caroline lefrak is back on a training program and ran an awesome 1hr15mins53secs for 4th female and only a couple of months after giving birth two her second child. Caroline is the New York Road Runner of the Year for 2011 and runs for NYAC. Tony Scott ran a nice 2min30sec PR with a time of 1hr26min02 secs, while Angelina Roberts missed her PR by 2secs with a time of 1hr35mins58secs. Then Will Gillies ran a strong 6min PR with a time of 1.36.41 pace. Wow! And Natalie Sopic ran 1hr38mins48secs after missing a bunch of 2 hour runs with a little bit of tendonitis in her toe. Natalie ran a good PR in the 4 miler a few weeks ago but without your 2 hour long runs, the half marathon will find you out. Still a solid run by natalie though she was 3mins off her PR. Then Stephanie Middleberg and Kevin Leichter, who are brand new runners this year, both broke 2 hours running 1hr58.35 and 1hr58.53 respectively. Great run guys!
Healthy Kidney 10km – May 11th
Courtney Buckley continued her good improvement with a 50min25sec 10km to take over 1min off her best.
Long Island Marathon – May 5th
Joe Chan had a hard day in the office and ran 3hr06mins25secs, which was about 7mins slower than his PR. Joe was hoping for a PR but really has only had the consistent training for the last 6 weeks in his build up. He had a couple of down/off weeks around the New York City Half with a small injury. Joe still finished 27th in the race.
Bundang 1/2 Marathon – Seoul April 21st
Kristine carleton won the female section of the race with a time of 1hr31min44secs. She was neck and neck with the second female with 400m’s to go, but Kristine’s kick was superior. Great to see Kristine back and getting closer to her PR.
Run for Parks 4 miler – Central Park April 21st
Natalie Sopic ran another PR and her first time under the 7mins per mile barrier. She ran a 6.56 pace for 4 miles. Awesome! Also Helen Leis ran a PR 11min12sec per mile pace fore the 4 miler. Nice work!
London marathon – April 21st
Micheal Darling went out too fast in the London marathon. I had set him up to go at an 8.45 pace but he went at around 8-8.10 for the first 10km and then after half way, its was hard going. Mike ran 4hr15mins with splits of 1hr50mins for the first half and 2hr25mins for the second half. He still had a good time, although having nothing in the tank after the first 15 miles.
Boston Marathon – April 15th.
Joe Di Flumeri ran 2hr49mins 23 secs to PR by about 25 secs. Great run as his previous PR was on a flat course. David Davies quads blew up after the down hill as he ran 3hr15mins. David now gets it that you can’t get away without strength training for a marathon to run your best. It’s a must. Especially if you have a course that has 10km’s down hill at the start like Boston. Carol Healey ran a huge 27min PR with a time of 3hr31mins53secs! Carol was hoping to dip under 3hr30mins but Im sure she will do that next time. Ranna Smith ran a strong 4hr04mins34secs running pretty even all the way. I’m very glad that Ranna was safe as she was only 5mins faster than when the bombs were set off. Also Tanya Namad ran 3hr26mins just as a run as she missed 3 weeks training.
More Half Marathon – Central Park, April 14th
Courtney Buckley ran a 2min30secs PR for the half marathon distance running 1hr50mins16secs. Great going on the hilly Central Park course.
Paris Marathon -April 7th
Molly Bennard ran a huge 31min PR , running a time of 3hr29mins58secs to beat her goal by over 15mins and beat my goal for her by 2secs. Molly had run a bunch of marathons but had never run under 4 hours. With some strength training in the weights room and following a good structured training plan, she smashed it! Elizabeth Vargas also ran well and took 12mins of her best marathon time , running 4hr23mins. She could only run twice per week because of all these aches and pain she had going on, but we got her through it. Awesome chicks!
Greenwich Cup Half Marathon – April 7th
It was great to see Laura Kirk back running for the Hounds after her new born 5 months ago. Laura finished 4th female overall with a time of 1hr33mins43secs. Awesome!
Colon Cancer 15km – April 7th
Steven Wagshal ran his best ever race with a 6.35 pace as he builds up to his marathon for May 19th. He finished 8th in his age group with this. That show’s he’s on for about a 3hr5min marathon right now, which would be a 12min PR. Also Kevin Leichter who is a beginner run trying to run his first half marathon in Brooklyn, ran a great race. Kevin went around in a 9.30 pace.
Scotland Run 10km – April 6th
Daniel Torras again broke 40mins for 10km on a hilly course with a time of 39min59secs!
NYRUNS Spring Fling 10km – March 30th
Daniel Torras, fresh off his PR Marathon 2 weeks ago broke 40mins for 10km for his first time with a PR of 39mins29secs. Daniel finished 13th out of 460 runners and 2nd in his age group. Awesome!
Barcelona Marathon – March 17th
Daniel Torras shaved 5mins off his Marathon PR, to come very close to breaking 3 hours for the marathon distance. Daniel managed to stick with the 3 hour pace setter until 21 miles , when falling off slightly , but to still run a great time of 3hrs01mins45secs. Great run!
NYC Half Marathon – March 17th
Some great running from the team in the cold at the New York City Half with some serious PR’s! Jose Benitez ran a fantastic 1hr16min45secs to be first from the training group. Joe Chan ran a PR by 22 secs with a time of 1hr24mins34secs. Tony Scott ran a 5min PR to break 1hr30mins with 1hr28mins11secs. Then Norma Betesh PRed by 2mins with 1hr35min53secs. Najah Abouelafia was next to finish from the team with a 10min PR of 1hr41mins37secs! Then Shiuan finished with a 9min PR to run 1hr45mins56secs. Michael Darling then came in with a time of 1hr46mins48secs after having to stop twice. And Ranna Smith ran a strong race to just be outside her PR with a time of 1hr51mins12secs. Then Billy Sheil , who is a new runner and had a goal to break 2 hours, ran strong with a time of 1hr53mins23secs. Beth Browde also just missed her PR with a time of 2hr04mins38secs. In all a great days racing.
Al Gordon 4 miler – Feb 23rd – Prospect Park
Joe Chan had one of his best races as he ran a 6.08 pace for the 4 miler to finish 6th in his age group. Awesome run Joe!
Gridiron Classic – Feb 3rd - 4 miler Central Park
Beth Browde ran her best race in 18 months with a 9.16 pace and a 5th placing in her age group. Fantastic run Beth!
Thursday Night at the Races – Jan 17th Armory track
Tanya Namad had a crack at the 3km and ran a strong 6.10 pace. Great run Tanya! And Tony Scott had a great run in the 5km, running 18mins10secs for a 5.45 pace per mile!
Houston Half Marathon – Jan 12th
Kristine Carleton used the half marathon as a good hard effort in her first race back from a foot injury. kristine ran a commendable 1hr37mins21secs, to be well off her best time but right on where she wants to be at this stage.
Joe Klienerman 10km – Jan 5th – Central Park
Joe Chan just started back up on his build up and ran a solid 6.22 pace on not a lot of fitness. I contribute this to the strength training in the gym Joe’s doing. I’m looking forward to a great marathon in May from Joe. Tony Scott continued his improvement to run his best ever race. Tony ran a 6.27 pace. Awesome! Tanya Namad also had her best race around Central Park with a 6.47 pace. It was Tanya’s first race since her incredible marathon early December. Then Mark Fang ran his best ever race with a 6.45 pace. Great running Mark! Mean while Ann Powers ran great, finishing 5th overall female with a 6.15 pace and Melissa Raddatz ran solid with a 6.22 pace. Both Ann and Melissa aren’t on a program right now.
Ted Corbett 15km – Central Park Dec 15th
Joe Chan ran a strong 6.26 pace as he slacks off a little bit with training before his build up for Boston. Nice run Joe! Antony Scott kept up with his good performances with a 6.48 pace. I’m expecting Antony to be a completely different level of runner in a months time, as we build some consistent mileage weeks. Katherine Brown used the race as a long run and ran a strong 8.22 pace for her Sunday long run pace. That was her race pace for this event last year. Awesome! And Ranna Smith ran her best longer race in Central Park with a 8.25 pace after taking a week off. Ranna is also going to be a different runner very soon!
Jingle-bell Jog 4 miler Prospect Park – Dec 8th
Kelly Chin returned to racing with a second place overall Female result. Kelly ran a strong 5.51 pace! Joe Chan ran a solid 6.11 pace which was 5th in his age group and his best run since February. Mark Fang, who has been with me for 2 months, had his first race in 3 years and ran his best race ever at 44 yrs old! He ran a 6.38 pace. Great stuff Mark! And Katherine Brown continued her good form with a 7.34 pace and she builds up to the Disney Half Marathon in January.
California International Marathon – Dec 2nd
Tanya Namad today ran one of the best races of the year, if not the best from any of my runners i’ve coached this year. (In terms of improvement). Tanya took 23mins off her PR to run a 3.08.59 Marathon in the wind and rain in Sacramento today. Tanya went through the half way in a new Half Marathon PR of 1hr31mins and change. She also went thought the 10km in a PR (40mins 20secs) after the 3:10 pacemaker got it wrong. To do a PR 10km, a PR Half marathon and PR marathon all in the 1 race (marathon), at this level is incredible! If the race was more even, with better conditions, we might of had a 3.05. Wow!!! Patrick Bane was going to be a started for the race but pulled his hamstring on thanksgiving day racing his younger brother. Ouch! Hard luck Patrick!
Join the voices 5 miler – Central park – Dec 2nd
Great running from the team today. Laura Rodriguez ran her best miler pace ever (6.11), finishing 9th overall female. Fantastic Laura! Antony Scott ran a 6.26 pace for his second best race, as he now works on mileage rather than racing. Nice! Natalie Sopic who finished 6th in the Brooklyn Marathon ran an awesome 7.04 pace for 5 miles. This is her best short race pace. Melodie Fratt ran one of her top races with a 7.25 pace. Both Natalie and Melodie did a marathon two weeks ago and took the week off after the marathon. This just shows their strength and fitness is awesome. They are new athletes! And speaking of new athletes, Katherine brown ran 20 secs per mile faster than she has for 5 miles before with an awesome 7.32 pace. Wow!
USA National Secondary School Cross country Champs – Oregon – Dec 1st
Mary Cain finished 2nd and only 3 secs behind top cross country runner Sarah Baxter in an absolute mud bath! Not bad for a track runner. If the course was any firmer, there’s no doubt she would have won. She closed 4 seconds in the last 90secs of the race but the course didn’t allow her to get up on her toes and use her track speed at the end. Awesome Mary! Her rival Sarah is also a terrific talent.
Greenwich Turkey Trot 10km – November 22nd
Kelly Chin ended up winning the whole race by about 45secs with a time of 37mins19secs. Nice kel!
Troy Turkey Trot 10km – November 22nd
Carol Healey finished 4th master with a huge 7.15 pace PR in this race. Carol had to miss a marathon with the cancelation of New York, but is easily in her best running shape of her life. She was hunting for a 20min PR in the New York Marathon.
NYRR Cross Country Champs 5km -Van Cortland – November 18th
16yr old Mary Cain won this race in a strong 17mins26secs. Wow! legendary Coach, Alberto Salazar has started coaching her, while I will be supervising and sometimes pacing her workouts in New York. Mary is the American Secondary Schools 1500m record holder and a star in the making.
Race to Deliver 4 miler – November 18th
Antony Scott ran 6.19 pace today for his best ever race. Awesome Antony! And Ranna Smith ran her 2nd best ever race with a 7.52 pace, which was a terrific time!
Brooklyn Marathon – November 18th
Rose Ann Serpico finished 6th female overall with 3.25.09 after a long bathroom stop in the middle. She gave birth to a cute little baby boy only 8 months ago or so. Great run! Then Natalie Sopic finished 7th overall female to be right behind Rose Ann in 3.25.34. Natalie PRed by a whopping 17mins. Fantastic ladies!
Philadelphia Marathon. – November 18th
Some big PR’s on a nice day for the Philly Marathon. Melissa Raddatz ran 2.55.54 to finish 25th Female overall and 5th in her age group. She was a fighting a little bit of a cold so happy with her run. Joe Chan then came in with 3.01.40 to be 2mins off his best. Joe has been going great butt missing some strengthening sessions in the gym over this build up. Then Sam Lieberman came in in 3.03.41 which was a great result after running 1hr33mins for the Gretes Half Marathon 5 weeks ago. I talked diet with Sam after Gretes Half Marathon and he lost 14 pounds in those 5 weeks to get back down to his race weight and ran just off his best time. Then Daniel Torras took an out standing 21mins off his Marathon time to run 3.06.56. Daniel speed up drastically between the half mark and the 30km mark to be on for a 3.01. But then couldn’t hold it and dropped to his finishing time of 3.06. Awesome run! Julia Knittel then came in with a time of 3.08.47 , which was 70th overall female and 15th in her age group. Julia ran strong throughout, but next time we want to find that extra gear for her to break 3 hours. Steven Wagshal was very happy with his 3.17.43 PR for next runner on the team. I think he can go much quicker than that considering her ran a 1hr29mins in Gretes Half. It was a good run, but a sub 3.10 is there at least. Then Brad Horowitz from team Asphalt Green came to me to try and break 4 hours for the first time. He ran an incredible 3.37.44 to kill his goal. Wow! Also Wow goes to Melodie Fratt who has been having toe problems the last 2 months and she killed her PR. She ran 3.38.40 to take 15mins off her best marathon. This was after making her do 20 miles the Saturday before the race because she was missing those very long runs because of her foot issues. She also stopped 4 times in the marathon to stretch. Great run! Then Bill Georges PRed by 29mins with 3.56.56 to break 4 hours for the first time! Fantastic run considering missing a weeks training with a foot issue! Congrats runners!
Half Marathon in St Petersburg – Florida November 18th
Laura Rodriguez finished 2nd on a windy day in 1hr27min58secs in this Half Marathon, to be about 3.5mins behind the leader and 3mins clear of 3rd place. Although Laura was looking for a faster time, she said the wind threw her around a lot. It was windy the whole 13.1 miles.