new york, new york - leslie...

NEW YORK, NEW YORK

an insider's guide to the most famous marathon in the world

from the experts at

3VOICES HEARD AROUND NEW YORKNew York City runners and spectators share their favorite marathon memories, tips, and highlights.

5BE RACE-DAY READY Don’t let a race-day blunder slow you down. Here are our top tips to prepare you for anything race day may throw your way.

Table of Contents

“I get goose bumps just thinking about running over the Verrazano-Narrows Bridge with Manhattan in the distance!” – Kevin Leathers

“Frank Sinatra singing ‘New York, New York’ at the start

really gets you into the mood!” – Jim Reed

“The turn at Columbus Circle always makes me feel like I made it!”– Sue Meier

“Williamsburg is awesome in its silence, but coming off the Queensboro Bridge

onto 1st Ave is like being catapulted onto the stage of a rock concert!

The energy there is unimaginable!” – John Farrow

Voices Heard Around New York

NEW YORK CITY RUNNERS AND SPECTATORS SHARE THEIR FAVORITE MARATHON MEMORIES, TIPS AND HIGHLIGHTS.

7THE CITY THAT NEVER SLEEPS Our insider’s guide to the Big Apple’s must-see landmarks, restaurants, and culture.

9MARATHON MOOD Never been to the ING New York City Marathon? Take our up close and personal neighborhood tour for a runner’s guide to New York.

12ING NEW YORK CITY MARATHON COURSE MAP

14PASTA PERFECTIONThink you have to shun all carbs to keep your weight down? That’s what Joe Bastianich thought, too. He was wrong.

18NUTRITIONAL NEEDSGive your body the nutrition it needs before, during, and after the big day to make your marathon experience the best it can be.

FAVORITE MARATHON MOMENTS

20 FOOD FOR THE SOLERecipes to nourish and delight the senses.

22GRANA PADANO One of Italy's oldest traditions and best-kept secrets!

23ATHLETE INTERVIEW Exclusive interview with wheelchair athlete Alex Zanardi.

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4 GRANA PADANO GRANA PADANO 5

“The Queensboro Bridge is tear-inducing, especially if you can manage to be there when the elites step off the bridge. Also, if you get a seat on the bleachers at the finish line and just sit there from the two-hour to the four-hour mark, it will change your life.” – Hannah Dasgupta

“I am always moved to tears as I watch runner after runner head toward the finish line. I know what it took to get my husband there, so I can empathize with each and every runner that goes by, knowing the incredible hard work and dedication it takes to make it to that finish line. It is just an amazing thing to witness.” – Donna Easter Makowski

“It gets very cold waiting around for the start. Bring a blanket; you can always bag check it.” – Don Pemberton

“Make sure you get into the entry chutes early. Otherwise it is not easy to

move up when they walk you onto the bridge.” – Brandon Hamilton

“Bring toilet paper in case your porta-potty doesn’t have any, and a garbage bag to sit on while waiting.”– Maricar Acab Korff

READY, SET, RACE! MIND OVER MATTERAll runners battle their inner monologue during long runs. If you have a slight ache, try not to dwell on the fact that you’re dragging or your shin is aching. Instead, find a mantra. Realize you have control over your thoughts, not the other way around.

SET MEETING SPOTS Seeing a friend or family member can be just the boost you need to keep going. But with hundreds of thousands of spectators, it can be hard to find them in the crowd. Plan ahead so you know exactly where they will be watching along the course, and what side of the road they will be on. Also set a meeting spot for after the race so it’s easier to find each other among the thousands of tired runners crowded around Central Park.

START OFF SLOWAt the beginning of the race, everyone rushes through the first mile—do not give in, as hard as this is. Stay with your race pace throughout the first few miles, and you’ll have energy in the bank when you need it.

INSIDER TIPS

SPECTATORSPECTACULAR

Be Race-Day Ready

DON’T LET A RACE-DAY BLUNDER SLOW YOU DOWN. HERE ARE OUR TOP TIPS TO PREPARE YOU FOR ANYTHING RACE DAY MAY THROW YOUR WAY.


AFTER YOU CROSS THE FINISH LINE• Get your photo and your medal and keep walking. You’ve just asked your body to run for hours, and stopping abruptly shocks the system and encourages muscle lock-up and blood-pooling in your legs. Try to walk at least 10 minutes postrace to allow your body to gradually return to its normal resting state. Get up and walk around 10 to 15 minutes every few hours for the rest of the day.

• Within 30 minutes of finishing, refuel with carbohydrates and lean protein and salt. Research indicates that recovery rates are faster if you consume carbohydrates and protein at a 3:1 or 4:1 ratio. If you can’t eat postrace, pack a recovery drink in your gear-check bag. It can be easier to digest and aids in rehydration.

• Put yourself on ice soon after the race. Ice or a cold bath immediately begins to reduce inflammation in your legs.

• Sip fluids throughout the day to replenish losses. Use the “pee” test to monitor adequate hydration levels. If your urine is pale yellow like lemonade, you are adequately hydrated. Continue to replenish fuel and electrolyte levels (sodium, potassium). A bowl of soup is a great recovery meal.

• Take a normal dose of an anti-inflammatory one to two hours postrace with food.

• Consider scheduling a massage, but wait at least two hours postrace. Anything sooner can cause more soreness. Massage can have a dramatic effect on postrace recovery times. • Continue to eat small meals every few hours to continue to restock your muscles with energy and repair muscle damage.

From atop the Empire State Building to the floor of Grand Central Terminal’s Main Concourse, New York is buzzing with famous landmarks, stellar restaurants, and a thriving cultural scene that makes the Big Apple one of the most famous cities in the

world. So make sure you set aside ample time for sightseeing. One of the first places to visit during your stay is the Empire

State Building, 350 Fifth Ave., (212) 736-3100. Frequently appearing in cinema and television—including An Affair to Remember and Sleepless in Seattle—this famous landmark is a New York City must-see. The 86th floor observatory is most popular, with over 110 million visitors to date. On a clear day you can see 80 miles, and all of the New York-area bridges— some of which you’ll be running over on Sunday—plus a view of Central Park, where your marathon journey will end. Avoid interminable lines by buying tickets in advance (esbnyc.com).

The City That Never SleepsOUR INSIDER’S GUIDE TO THE BIG APPLE’S MUST-SEE LANDMARKS, RESTAURANTS, AND CULTURE.


And, since the first elevator heads up at 8 a.m. and the final descends at 2 a.m.—it’s the perfect place to either start or end your day.

Next, head to Grand Central Terminal, 42nd St. and Park Ave., (800) METRO-INFO. Built during the heyday of the American long-distance passenger trains, today it serves commuters on their journeys to and from the city. While there, stop by Murray’s Cheese Shop, one of New York’s oldest cheese shops, and get a taste of Grana Padano. Then, take a seat in the 80,000 square-foot Main Concourse and look up. You’ll enjoy the great astronomical mural painted by French artist Paul Helleu, a masterpiece in cerulean blue and gold leaf depicting the Mediterranean sky in winter zodiac, illustrated with 2,500 stars.

New Yorkers know The Metropolitan Museum of Art, 1000 Fifth Ave. at 82nd St., (212) 535-7710, has something for everyone. With pieces ranging from 8000 B.C. artifacts to the modern masterpieces, you’re sure to find something to catch your attention. A local favorite is the Tomb of Perneb, discovered in Egypt, transported and then reassembled in the museum. It’s a quiet place with a view out to the obelisk in Central Park, and a welcome respite from what may be an otherwise busy day. When you reach art overload, revive yourself in one of the numerous cafés sprinkled throughout the building. There are always new exhibits opening, so check metmuseum.org for the latest information.

Finally, find respite from the city bustle and visit Central Park, a city runner’s Mecca, between Fifth and Eighth Ave., and 59th and 110th St. As the location of the finish line for the marathon, it’s not a bad idea to get familiar in advance. Opened in 1857, the park spans 843 acres in the heart of Manhattan. It’s also the most visited urban park in the U.S. Wander the walking trails and bridle paths that pass several lakes and ponds, or take a free tour offered by

the Central Park Conservatory (centralparknyc.org). Those who know the park best recommend exploring the north end, which the occasional visitor rarely sees. Peek at its waterfalls, stone bridges, and hidden statues.

During your day of sightseeing, make sure you sample the amazing food of this robust international city. Start your day off right with a breakfast at Kitchenette, 156 Chambers Street, (212) 267-6740, which specializes in home-style cooking. A local favorite is the herb and goat cheese omelette, served with a fresh biscuit. After a busy morning, drop into Mario Batali’s Eataly, 200 5th Avenue, (212) 229-2560, the largest artisanal Italian food and wine marketplace in the world, for a bite of Grana Padano.

Then, get a true taste of Italy by heading to di Palo's Fine Foods, one of New York’s most famous and oldest cheese and meat shops, located right in the heart of Little Italy at 200 Grand Street, (212) 226-1033.

The marathon is a one-day celebration of months of training. So enjoy yourself while in New York City and savor the view.

No crowds in the world dispense marathon magic so generously as the multi-ethnic, incredibly enthusiastic masses that swarm the sidewalks of New York City on the first Sunday in November. Equal-opportunity admirers, they lavish their

praise upon Olympian and back-of-the-pack plodders alike. But it’s not just spectator support that makes running New York one of the most incredible experiences in sports. The course itself is a moveable feast for the senses—the majestically arched bridges, looming skyscrapers off in the distance, the glorious Central Park finish.

And, closer to ground level, the sights, sounds, and vibes of the multicultural neighborhoods make up the very core of the Big Apple. It wasn’t always such a grand spectacle. Originally confined to four loops around Central Park, racers could enter for $1, and a crowd of about, oh, 100 well-wishers showed up to watch. Bowling trophies were recycled and presented to winners, and co-race director Fred Lebow dipped into his own pocket to purchase wristwatches.

Marathon Mood NEVER BEEN TO THE ING NEW YORK CITY MARATHON?

TAKE OUR UP CLOSE AND PERSONAL NEIGHBORHOOD TOUR FOR A RUNNER’S GUIDE TO NEW YORK.


One thing has remained constant: our collective obsession with the ultimate event in running, the marathon. Maybe it’s the unique opportunity to do something big. Rarely do average men and women—everyday athletes—get the chance to participate in the same sport-ing event at the same time as the world’s best. You’ll never play in the Super Bowl or the World Cup, but you can run the ING New York City Marathon, an event that gives ordinary people the chance to experience and achieve something extraordinary. Whatever the reason, over 800,000 runners have been lucky enough to collect their finisher’s medals and experience it firsthand.

THE STARTING CANNON BOOMSThe race begins on the Verrazano-Narrows

Bridge, its western end arching up from the race

start on Staten Island. No room for spectators— there are already 40,000-plus runners prepared to tramp across it. But the bridge itself—the hov-ering news helicopters, the pent-up atmosphere, the fireboats spraying huge arcs of red, white, and blue water in the harbor below—provides more than enough electricity. As four-time New York City champ Bill Rodgers once said: “The starting line of the New York City Marathon is kind of like a giant time bomb about to go off. It is the most exciting start in sports.”

Runners stream down the bridge and into Brooklyn, like lava from a volcano. The serious, running-for-my-best-time marathoners are al-ready tuned into their mile-marker splits. But those in less of a hurry can take in the sights.

And there are many. Ethnic neighbor-hoods abound in Brooklyn, perhaps the most

famous being around mile 10, the Hasidic Jewish enclave in Williamsburg. But evidence of dozens of different cultures abounds on the lengthy jaunt through Brooklyn—some long-established, like Polish and Italian, but also Hispanic, Asian, and Middle Eastern.

Next up, runners cross the Pulaski Bridge, leaving Brooklyn for a brief swing into Queens. Here, you can look for the accordion guy—of Polish descent—who cranks out jaunty Irish jigs and reels to spur on the runners. Then it’s on to the Queensboro Bridge and into Manhattan, where runners encounter the “Wall of Sound” as they turn onto First Avenue. The roar of the spectators can be heard on the approach, but then it smashes into you—and you into it—and it’s a wonderful thing indeed. “When you run up First Avenue in New York, if you don’t get goose

bumps, there’s something wrong with you,” Olympic Marathon winner Frank Shorter once quipped.

Runners then lightly dip their toes into the Bronx—home of the Yankees and city recreation Mecca Van Cortlandt Park—before heading quickly back to Manhattan. It’s a difficult spot for runners as it’s all the way up First Avenue, which feels a long way from the finish.

Next is a run through no-nonsense Harlem. Don’t even think about walking on this stretch between 135th and 110th Streets. The citizens (some just back from brunch or church or both) will be yelling encouragement—and you will keep running. One runner, while having a particularly difficult stretch, stopped to walk for a few seconds. Shuffling by, a man standing alone, said, rather pointedly, “Man, I didn’t come all the way out here to see you walk.”

You know you’re getting closer to the end when you turn into Central Park, an oasis in the middle of Gotham. Consequently the crowds here (at mile 23 to 25) are loud and supportive. For dead-tired runners, though, this enthusiasm can cut both ways.

Ah, but then there’s the turn just after mile 25 onto Central Park South, and you’re almost there. The crowds along this stretch make it feel like First Avenue all over again, except this time you’re a mile from the finish.

After the final turn into Central Park from Columbus Circle, soon you’ll see the finish-line banner. The statue of Fred Lebow, so long the director of this great race, is there to greet you. Created by Jesus Dominguez, the work aptly depicts Lebow clad in his running gear and Road Runners cap, hand on hip, and his gaze fixed intently on his stopwatch. So good to see you, Fred.


BROOKLYNQueens

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ING NEW YORK CITY MARATHON FINISH

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CENTRAL PARK

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Course Map

OFFICIAL SPONSOR OF


mouth-watering display of provisions fills the counter in front of restaurateur Joe Bastianich. The man who presides over an

empire of some of the most renowned Italian restaurants in New York, (including the two-Michelin-starred Del Posto), Los Angeles, and Las Vegas, surveys the supplies: Ripe cherry tomatoes. Inky purple eggplants. Broccoli rabe. Zucchini. Colorful sweet peppers. Golden olive oil. A hunk of perfectly aged Grana Padano cheese. Sliced prosciutto. A heap of shrimp, clams, and mussels. Bastianich gives his arms a shake and says he’s ready to go. The celebrity (he’s one of three judges on MasterChef) and dedicated runner (he’s run the NYC Marathon several times) has donned his chef’s apron to prepare a few of his own favorite home-cooked meals for some guests, including the dishes he loves to eat when he’s training for a race—or celebrating afterward. Bastianich has chosen classic tomato-based dishes, inspired by family recipes passed down for generations. “Pasta is the one food I can’t live without,” he says. “It’s the food I eat to fuel my running.” Five years ago, however, Bastianich tried to swear off pasta for good. He was almost 60 pounds overweight, so heavy he had sleep apnea and showed early signs of diabetes. His cholesterol and blood pressure were in the danger zone. One doctor told him to start taking medications and wear a breathing mask at night. He didn’t like that choice. Another doctor gave him an alternative: Lose the weight and all his health problems would go away.

“I decided to go for it,” Bastianich says.At the time, low-carb diets were the rage, and

Bastianich assumed he’d have to give up pasta. “Believe me, it wasn’t easy,” he says. Fortunately, he also pushed himself to start exercising. “I come from a family that loves to eat, not exercise,” he says. “Being fat made even walking hard.” At first, just a few minutes on the treadmill left him winded. But gradually his stamina improved. “I walked one mile, then two, then three. Then I began to pick up the pace and started running.” The more he ran, the less he had to worry about what he ate. “Pasta, which I’d perceived as the enemy, wound up sustaining me. I was eating lots of pasta, rice, beans, Grana Padano—but no longer worried about them making me fat. They were the fuel I needed to run.”

By 2007, he’d lost most of the 60 pounds his doctor had ordered him to shed. His sleep problems vanished. His cholesterol, blood pressure, and blood-sugar levels returned to normal. A year and a half after resolving to lose weight, he ran his first New York City Marathon. “It was a testament to how far I’d come,” says Bastianich, “and how I really changed my life.”

Thanks to running, he can eat the food he loves. And he is a man who definitely loves food.

“For me, food is one of the great pleasures of life—and Grana Padano brings you the real flavor of Italy, without the added calories or fat,” he says. “A lot of runners make the mistake of thinking of food as nothing more than fuel. It doesn’t matter what they put in their body as long as it provides energy for running. For me, it’s become just the opposite. Now that I’m running, I’m much more concerned about the food I put in my body. I want it to be good for me. And I want it to be delicious.” Buon appetito.

Think you have to shun all carbs to keep your weight down? That’s what Joe Bastianich

thought, too. He was wrong.

PastaPerfection


POMODORO/ARRABBIATAPomodoro (or tomato) sauce is the base for

all of the pasta dishes featured. Use a full batch of pomodoro sauce for each recipe.

1/4 cup olive oil3 garlic cloves, crushed

3 16-ounce cans of peeled, (whole Italian plum tomatoes, such as San Marzano)

1 teaspoon Sicilian oregano (optional)Grana Padano cheese (grate and add to taste)

1 teaspoon freshly ground black pepper

Heat oil in a saucepan over medium. Add garlic and sauté until golden brown, about three minutes. While garlic browns, pour tomatoes into a bowl. Squeeze with your hands to break them up. Add tomatoes and their juice to the saucepan. Add oregano (if using), salt, and pepper. Simmer on low for 45 minutes. Add a little water if needed to keep sauce from becoming too thick (it should be bright red; if it turns brick red, it's too thick). To make oreganata, simmer sauce with sprigs of fresh oregano. Make arrabiata by adding red pepper flakes to taste. Garnish with Grana Padano. Serves six.

Pasta Perfect RecipesHERE ARE A FEW OF JOE BASTIANICH'S FAVORITE PASTA RECIPES FOR RUNNERS.

RIGATONI A LA NORMAPomodoro sauce

1 medium eggplant, peeled, then cut into one-inch cubesSalt and pepper to taste

4 tablespoons flour2 garlic cloves, crushed

4 tablespoons olive oil, divided1 medium onion, thinly sliced

1 pound rigatoni6 tablespoons ricotta cheese

Grana Padano cheese (grate and add to taste)

Boil a pot of salted water. Heat pomodoro in a saucepan. Sprinkle eggplant with salt. Place on paper towels to drain for 10 minutes, then dust with flour. In a sauté pan on medium, sauté one garlic clove in 1 1/2 tablespoons oil until golden. Add half the eggplant; sauté until brown on the outside but tender inside. Place on paper towels to drain excess oil. Repeat with 1 1/2 tablespoons oil and remaining garlic and eggplant. In the same pan, sauté onion in last tablespoon of oil until tender (seven minutes). Add to pomodoro sauce. Season with salt and pepper. Add pasta to boiling water. Two minutes before pasta is cooked, remove from water and add with the eggplant to the pomodoro sauce (with some pasta water if needed to keep the sauce liquid). Cook until pasta is tender. Divide into servings. Top each with a tablespoon of ricotta. Garnish with Grana Padano. Serves six.

PENNE PRIMAVERA

Boil salted water for pasta. Place all vegetables except cherry tomatoes onto a baking sheet. Add salt and pepper. Drizzle with oil. Bake at 400°F until almost tender, about 15 minutes. Add cherry tomatoes to the vegetables and broil for another 2 minutes. Add pasta to the boiling water. While it cooks, heat pomodoro sauce in a large saucepan. Add the vegetables and stir slightly. Two minutes before the pasta is done, remove from boiling water and add to pomodoro sauce, along with enough of the pasta water to keep the sauce liquid. Stir and simmer over low-heat until the pasta is tender. Salt and pepper to taste. Garnish with Grana Padano. Serves six.

ORECCHIETTE WITH BROCCOLI RABEMake this with or without pomodoro.

Use the broccoli rabe florets and stems for a balance of sweet and bitter flavors.

1 tablespoon olive oil, divided1/2 pound fresh chicken, sliced

2 garlic cloves, crushed1/2 pound broccoli rabe, cut in one-inch pieces (discard tough ends)

1 tablespoon butter (or omit and use warmed pomodoro sauce)1/2 teaspoon red chili pepper flakes 1 pound dried or fresh orecchiette1 tablespoon olive oil (to drizzle)

Grana Padano cheese (grate and add to taste)

Boil a pot of salted water. Heat 1 1/2 teaspoons olive oil in a sauté pan over medium. Add chicken and cook, letting pieces brown on one side before turning. Remove and set aside. Heat remaining 11/2 teaspoons olive oil in the same pan. Add garlic and sauté until golden brown. Add broccoli rabe and four tablespoons water. Cook until tender. Add chicken and butter (omit butter if using pomodoro sauce). Season with dried red chili pepper flakes, salt, and pepper. Add pasta to boiling water. Two minutes before it's cooked, remove it from water and add to sauté pan, along with a splash of pasta water. (Alternatively, add pasta to the sauté pan along with heated pomodoro sauce.) Cook until pasta is tender. Drizzle with olive oil. Garnish with Grana Padano. Serves six.

Pomodoro sauce1 medium onion, thinly sliced1 medium zucchini, cut into

1/2-inch slices, or diced1 cup sliced mushrooms1 cup cherry tomatoes

1 cup peas

1 yellow pepper, sliced into1/4-inch strips

1 tablespoon olive oilSalt and pepper to taste

1 pound whole-wheat penneGrana Padano cheese

(grate and add to taste)


FRUITAim for 3–5 servings daily to provide adequate vitamin C, potassium, fluid, fiber, and antioxidants. Good choices include cantaloupe, berries, grapes, mangos, and bananas.

VEGETABLES Aim for 3-5 servings daily for potassium, vitamins A and C, fiber, and antioxidants. Good choices include carrots, kale, spinach, broccoli, and asparagus.

LOW-FAT DAIRYAim for 2-3 servings daily to provide calcium, protein, zinc, and vitamins A and D. Good choices include low-fat or fat-free milk and yogurt and 1.5 ounces of cheese such as Grana Padano.

GRAINS/STARCHES (CARBOHYDRATES) Aim for 5-9 servings daily, at least half as whole grains, to supply fiber, magnesium, and B vitamins. Good choices are beans, lentils, pasta, potatoes, pancakes, quinoa, wheat berries, and 100% whole-grain breads.

LEAN PROTEIN Aim for 2 servings daily to provide protein, zinc, and magnesium. Good choices include skinless chicken and turkey, fish, tofu, eggs, and 2–3 ounces of cheese such as Grana Padano.

FATS3-5 servings daily, mostly “good” or omega-3 (anti-inflammatory) fats. Good choices include avocado, flax, nuts, olives, and olive oil.

HYDRATION AND ELECTROLYTE NEEDS

DAILY FLUID NEEDSThe IOM (Institute of Medicine) has set the AI (adequate intake) for total fluid needs at 9 cups per day for women and 13 cups per day for men. However, individual daily fluid needs vary greatly with body size, exercise level, physical condition, and acclimatization to heat.

PRERUN FLUID NEEDSAthletes should drink 8–12 ounces of water or sports drink two hours before beginning exercise in order to optimize hydration status. If you choose a sports drink, it should be 6–8% carbohydrate and contain 110–200 mg of sodium per 8-ounce serving.

Nutritional NeedsBy Lauren Antonucci, MS, RD, Board Certified Sports Nutritionist and Director of Nutrition Energy

FLUID NEEDS DURING EXERCISEThe average athlete sweats at a rate of 32 ounces per hour during endurance exercise. However, sweat rates vary widely with age, body size, physical condition, and weather (temperature, humidity). Your goal is to determine your specific needs in training and then to match your fluid intake to your particular sweat rate. Research shows that endurance athletes perform better when they consume sports drinks, because these replace not only water but carbohydrates. Aim to replace (consume) 30-60 grams of carbohydrates per hour during the marathon. Be sure to practice drinking your race formula in training so you’re ready on race day!

POSTRUN FLUID REPLACEMENTReplacing carbohydrates and the fluid and electrolytes (sodium, potassium, calcium, magnesium) lost in sweat is crucial to muscle recovery and immune function in endurance athletes. Protein is also an important component of recovery.

ENJOY GRANA PADANO WITH YOUR MARATHON EVE DINNERYour prerace nutritional needs include carbohydrates, fluids, sodium, and easily digested protein to ensure that your muscles are well stocked and ready to perform their best on marathon day. Grana Padano provides easily digested protein to accompany your pasta, rice, or other carbohydrates the night before your marathon.

You’ll also find Grana Padano:

• Easier to digest than meat-based proteins

• Provides calcium crucial for muscle contraction

• Adds the key electrolyte sodium to your race-evening meal

• Tastes great by itself or over pasta

Enjoy 2–3 ounces of Grana Padano cheese as a main course served along with your pasta, or shave or grate 1–2 ounces over your pasta for a nutritional boost of protein, calcium, and sodium before you embark on your 26.2-mile adventure. For a tasty and nutritional premarathon meal, try one of the recipes on following page.

A recovery nutrition plan that provides all of the above, such as adequate total fluid to replace what’s lost in sweat, along with 1.5 ounces of Grana Padano (containing 15 grams of easily digested whey protein and 540 mg of calcium), 2 slices of

whole-grain bread or 1 cup of cooked pasta (for carbohydrates and magnesium), and 1 cup of fruit (for potassium, antioxidants, and water), eaten within 30–60 minutes after a run will help you recover faster and feel better.


Salad with Grana Padano-ChipGreens have what a runner’s body needs. They are chock full of vitamins, minerals, fiber, and phytochemicals for good health, disease prevention, and top performance. Plus they’re packed with magnesium, a mineral that plays a vital role in energy metabolism during exercise.

18 ounces mixed salad leaves, washed7 ounces finely grated Grana Padano cheese2 tablespoons olive oil1 tablespoons white Balsamico vinegarSaltFreshly milled pepperThinly spread the Grana Padano on a baking sheet and bake until golden at 180°F (about 5 minutes—but be careful to watch it the first time you bake them!). Leave to cool out of the oven. Mix oil, vinegar, salt, and pepper into a vinaigrette, then turn the salad in it. Break the Grana Padano chips into bite-size pieces to decorate the salad.

Grana Padano Risotto with Lemon, Dill and PeasThis inexpensive family favorite is ideal for comforting midweek meals or a fueling prerace dinner.

2 tablespoons olive oil10 ounces arborio rice1 bunch spring onions, finely chopped4-5 ounces dry Italian white wine4 cups hot vegetable or chicken stockFinely grated zest of 1 lemon3 ounces Grana Padano cheese, finely grated6 ounces frozen petit pois or garden peasSmall bunch of dill, chervil, or parsley, choppedShavings of Grana Padano cheeseIn a very large frying pan or saucepan, heat the olive oil. Add the rice and sauté gently until it looks translucent, about 5 minutes. Add the spring onions and cook for 2 more minutes. Add the wine to the rice and cook gently until it has been absorbed, stirring frequently, then add about one quarter of the stock with the lemon zest. Stir and simmer gently, add further stock to the rice as needed, to keep it moist. Stir from time to time until it is tender (about 20-25 minutes to cook). Add the Grana Padano cheese and petit pois or garden peas. Cook for 2-3 minutes, then stir through most of the dill, chervil, or parsley.

Swordfish Carpaccio with Rosemary-Flavored Oil and Grana Padano Cheese ShavingsSeveral studies have shown that the consumption of omega-3 fatty acids present in fish can help reduce the risk of death from heart attacks and strokes, which is why the American Heart Association recommends eating fish twice per week. Omega-3 fats also reduce inflammation, which is helpful to runners battling overuse injuries or arthritis. In addition, fish is a good quality protein, which runners need to help muscles recover from daily workouts.

10 ounces thinly sliced swordfish2 sprigs of rosemary1.5 ounces extra-virgin olive oil3.5 ounces Grana Padano Cheese shavingsSalt and pepper, to taste1 clove of garlicArrange the swordfish slices on a plate with the Grana Padano cheese shavings. Fry the unpeeled clove of garlic and the rosemary in the oil. Remove the garlic and pour the hot oil over the swordfish. Add salt and pepper and serve immediately.

Toasted BruschettaThis simple but tasty snack is perfect before a light afternoon workout. The olive oil is a great source of monounsaturated fat, which helps keep LDL (bad cholesterol) down. Research shows it also contains an anti-inflammatory substance called oleocanthal, which is important for heart health. Olive oil’s anti-inflammatory effect can also help ease stiffness after a race.

4 slices Ciabatta or Toscano/Pugliese bread3.5 ounces grated Grana Padano cheese3.5 ounces chopped cherry tomatoesFew basil leavesOlive oilGarlic (optional)Lightly toast the bread slices. Rub with a little oil and garlic. Divide the grated cheese between the slices, leaving some for the topping. Spoon some cherry tomatoes on top and decorate with a few basil leaves. Sprinkle with the rest of the Grana Padano and put under the broiler until the cheese is melted and golden. Serve immediately with shavings of Grana Padano on the side.

Food for the SoleWHETHER YOU’RE TRAINING FOR THE MARATHON OR JUST WANT A YUMMY MEAL,

THESE FOUR RECIPES WILL NOURISH AND DELIGHT THE SENSES.


Your story is so inspirational. What inspires you? Well, first of all thank you– your question includes a compliment. I think inspiration comes everyday, from small and large things. I could name a guy like Oscar Pistorius to give you an answer, but in reality the mother who wakes up early to dress her kids, goes out in 39º weather and puts a meal on the table is inspirational, too. We’re surrounded by great examples; we just need to recognize them.

What keeps you motivated?Just trying to do things is a great way to find new motivations. When you try, you always get a result that can be the leading factor to adjust your focus and then try with even more enthusiasm. Sometimes, especially if you think that your starting point is disadvantageous, you may feel reluctant to proceed. But if you are an optimist, and I definitely am one, then this problem does not exist.

What is your training schedule?I always workout at least five days a week.

What makes the ING New York City Marathon different than any other marathon?The marathon is the event of the year in the most glamorous city of the U.S.!

What is the most memorable part of the course?No doubt the start. Going across the Verrazzano- Narrows Bridge, you’ve got no excuses. You either have it, or you see the strongest guy disappear immediately.

What is your favorite thing to do while visiting NYC?I love spending time with my family, and seeing the look of surprise in my son’s eyes as we walk the street corners.

Former Formula One driver Alex Zanardi, who survived a life changing car crash in 2001, will compete in the ING New York City Marathon 2011.

What is your favorite memory of the ING New York City Marathon?Well, in 2007 I was amazed by, not only getting cheered from start to finish by the public, but by the fact that many times in those cheers I could hear the name “Alex” shouted by someone who probably remembered me from my IndyCar days.

What is your favorite pre-race meal or restaurant?Certainly the night before the race I tend to eat pasta, but in general the few days before, I avoid heavy protein meals like steak, and stick to with egg whites, Italian ham,

and Grana Padano cheese (which is an excellent boost 20 minutes before the start of the event, especially on a cold New York City morning at 5:30 a.m.).

What is your goal for the 2011 NYC Marathon?I could go around it trying to find a modest way to say it, but my goal is to try to win it.

What is your advice to others running NYC for the first time?Start slow, and to the Italians: Don’t take the underground to Manhattan…it wouldn’t be very sportive!

AlexZanardi

Italians have enjoyed Grana Padano cheese for almost 1,000 years. In Italy, it is enjoyed more than any other cheese; with bread, with a glass of wine, over salads, with soups or pasta, or as a snack.

It takes 4 gallons of Italy’s finest partially skimmed milk to make 2.2 pounds of Grana Padano cheese.

Runners can enjoy the many benefits of Grana Padano:• 1 ounce of Grana Padano contains more protein than

12 ounces of milk• 1 ounce of Grana Padano provides more than 360 mg

of calcium (36% recommended Daily Value for adults 19-50 years old, 27% for 9- to 18-year-olds)

• Ounce for ounce, Grana Padano cheese contains more protein than beef, chicken, fish, or beans

• 1 ounce of Grana Padano cheese has only 120 calories• Grana Padano is lactose-free* Percent Daily Values are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

It’s important to eat snacks containing both carbohydrates and lean protein, such as a piece of fruit with 1–1.5 ounces of Grana Padano cheese, to help you feel your best. A 1-inch (1-ounce) cube of Grana Padano contains only 120 calories but packs in 10 grams of protein, 360 mg of calcium (36% of the recommended adult Daily Value — more than a glass of fat-free or low-fat milk), and 2.7 mg of zinc (22% of the Daily Value), and it makes a great snack any time of day.

• Mid-morning: 1.5 ounces of Grana Padano and 1 sliced apple or pear.

• Mid-afternoon: (for morning runners): 1 sliced tomato (or 6–8 cherry tomatoes), 1–1.5 ounces of Grana Padano, 2 teaspoons of olive oil, dashes of vinegar, salt, pepper, and fresh basil (if available).

Grana PadanoONE OF ITALY’S OLDEST TRADITIONS AND BEST-KEPT SECRETS!

Or1–1.5 cups of sliced strawberries topped with

1 ounce of crumbled Grana Padano and drizzled with balsamic vinegar.

Pre-evening run: 1–1.5 ounces of Grana Padanoon 2 slices of whole-grain bread with sliced tomato (or topped with 1/2 cup tomato sauce and toasted).

Post-afternoon run: 1 whole-wheat tortilla with 1–1.5 ounces of Grana Padano and sliced peppers or spinach, heated in a microwave or skillet.

GRANA PADANO

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