Froggie Ted Distance Runner

DFMC Fundraising

2012-02-07T09:22:00.000-05:00

I have been racking my brain trying to come up with something interesting to write about for this entry. For some reason I am all out of fresh ideas. I think it is due to the fact that I have so many other things competing for my brain cells. I am currently rehearsing for "Fiddler on the Roof", dealing with all of the various and sundry issues at work, travelling, planning training hikes for Troop 100's Philmont Trek this summer, training for the Boston Marathon and keeping up with Helen's training efforts. I am not complaining, I enjoy being busy. Each of these things challenge me in different ways which helps me grow as a person and keeps me mentally stimulated.

The other thing that occupies a lot of my time is my fundraising efforts on behalf of Dana-Farber. I am using the same plan and fundraising techniques as the last time I ran for Dana-Farber. I have been using social media, email and of course personal interactions. I have been surprised at how fast I was able to break the $10,000 level and how generous people have been despite the dismal economy. As of today, I have raised $12,472.38 from 142 donors an average of $87.83 per person. Amazing! Plus I found out that I am currently in the top 10 of all runners on the DFMC Team. Doubly amazing!

So how did I get to this level of fundraising? It is really quite simple; I talk about being a part of the DFMC Team with everyone I meet. I am not shy about letting them know that I have a website where they can donate and that no amount is too little. In addition, I put up a note on Linked In that went out to my entire network. I post on Facebook periodically. Finally, I sent out over 400 emails to friends, family, business partners, associates, etc asking them to support my run. I also send out a monthly reminder to those who have not donated giving them an update on my training and I find that I always get a few donations after that message goes out. It is really that easy.

I have a tough week of training this week with a 15 mile run coming up on Sunday. Helen is pushing herself hard despite some health setbacks. I really want to be there to help here along. The problem is distance. We don’t live in the same city. This means I can only help her virtually. I hope my advice and encouragement is helping. We are 10 weeks away from race day. I can’t wait!

"Never believe that a few caring people can't change the world. For indeed, that's all who ever have." Margaret Mead

Jan. 23 – 6.10 miles (56:17; 9:14 pace)
Jan. 24 – 3.20 miles (24:41, 7:43 pace) – Speed Work
Jan. 26 – 7.20 miles (57:43, 8:01 pace) – Tempo Run
Jan. 27 – 7.10 miles (1:05:18; 9:12 pace)
Jan. 28 – 8.20 miles (1:12:55, 8:54 pace)
Jan. 29– 14.10 miles (2:13:14, 9:27 pace)
Jan. 30 – 6.00 miles (57:59; 9:40 pace)
Jan. 31 – 3.20 miles (24:47, 7:44 pace) – Speed Work
Feb. 2 – 7.20 miles (57:39, 8:00 pace) – Tempo Run
Feb. 3 – 6.10 miles (57:11, 9:22 pace)
Feb. 4 – 10.10 miles (1:32:58, 9:12 pace)
Feb. 5 – 10.10 miles (1:35:24, 9:27 pace)

Total Miles: 88.6 miles
2012 YTD Miles: 212.5 miles

Boston Marathon Course Miles 1 - 6

2012-01-22T10:50:00.003-05:00

When I ran the Boston Marathon in 2009, I did several training runs on the actual course. Since I live so close to the starting line, I have the advantage of being able to run on the course and get a feel for the route and its elevation variations. To train properly for any road race you should do some training runs on terrain similar to what you will encounter during the race. You should look for routes that have similar elevation gains and declines. With that in mind, what better way to train for the race than to run on the course itself. I am going to break the course into 6 mile segments over several different entries. If you are planning to run Boston, perhaps this will help you better prepare if you can't run on the actual course.

Starting Line to Mile 1

The starting line for the Boston Marathon is at the Hopkinton Town Green. When you arrive on race day you might be overwhelmed by the crowds here in Hopkinton in and around the starting line. Main Street in Hopkinton is a typical New England street - 4 lanes and narrow. So imagine it filled with several thousand people all trying to get to their corrals or finding a spot where they can cheer their runners on as they head out on their way to Boston. It is quite a frenzied environment. I can remember getting into my corral and feeling the adrenaline and nerves and emotions well up inside me. You will feel the same. All I can say is embrace it and absorb the energy.

The first mile is so crowded you need to not focus on pace. Don't try to zig zag your way around all of the runners. Save your energy for the later miles of the race. The large amount of runners might be a bit smothering but it should save you from going out too fast. There is a steep drop just past the start. I remember it well. I just let the hill pull me down and tried to stay at a steady pace. At the 1K mark there is a slight uphill. Keep in mind that over the first mile you are dropping 130 feet. Stay within yourself and as the crowds start to thin lock into your pace and get ready for the most fun race you will ever experience.

Mile 1 to Mile 2

When you see the Weston Nursery on your left, you will be crossing the 1 mile marker and you will notice that the crowds start to thin. There are still people lining the route cheering. But, there is really not much of a shoulder to stand on safely here which keeps the crowds away. You will also notice that it starts to flatten out a little bit here. You are still running downhill. This was the point that I was able to really lock into my pace. The runners are really starting to stretch out in front of you and you can find a space to run in.

Mile 2 to Mile 3

Mile 3 is where you finally leave Hopkinton in your rearview mirror and cross into Ashland. It should be noted here that if you ran in the very first Boston Marathon, you would have started your race right here in Ashland at Pleasant Street. In 1924, the B.A.A. moved the start to its present location in Hopkinton. There is usually a big crowd at TJ’s Food and Spirits. They should get your juices pumping as you run by them. The crowds pick up a bit in this stretch and you can expect to hear loud music along with the cheers.

I was already in a good zone when I reached Ashland. All of my early jitters were gone and I was starting to really enjoy the crowd support. At this point in the race, you should have found your running rhythm and started to smile. You are running in one of the premiere marathons in the world. But, keep in mind that there are some rolling hills through this mile. It is still a net descent. Don't be fooled by these early miles. The Boston Marathon course has a lot more hills along its route than the famous ones in Newton.

Mile 3 to Mile 4

The mile marker for mile 3 is easy to find because you will see two logos that are so familiar to Boston residents - Dunkin Donuts and the circled "T" which stands for the commuter rail system here in Boston. It is the way many people who live out in my neck of the woods and work in the city travel to work and avoid the MassPike. You are now crossing into a commercial section of Ashland. So, if you want to stop off for a coffee or donut or any other nourishment, you will find it along this stretch.

Ashland is known as Clock Town. It got its name from the fact that it is the site of Henry Warren's invention of the electric clock which was later manufactured here under the Telechron name. One of the more famous landmarks along the course is the large clock tower located that the intersection of Union and Chestnut Street. It is on your left as you come up to the local Dairy Queen. This section of the route is flat. Don't be fooled by the relative ease of the course at this point. Stay on your target pace and you will be fine in the latter miles of the race.

Mile 4 to Mile 5

As you pass the Dairy Queen, the course starts to go uphill for about a half mile. It is nothing too difficult. If you have been staying on your pace and did not go out too fast, this stretch won't give you any trouble. Over this 1 mile stretch you are only gaining 25 feet of elevation. You are running the last portion of the course in Ashland and cross into Framingham at about 4.8 miles.

Mile 5 to Mile 6

The Welcome to Framingham sign sits almost right on the 5 mile marker. This stretch of the marathon is not a very exciting portion of the route. I don't recall huge throngs of spectators in this stretch. Over the course of this mile, you’ll find yourself going up and over three rolling hills. Even so, this mile is a net descent. I noticed that by this point in the race the pack of other runners had really thinned out. I was able to stay on pace with relative ease at this point. You hit the 6 mile marker at Bridge Street.

If you are lucky enough to run the Boston Marathon, this is what you can expect to find over the first 6 miles of the course. When you pass the 10K marker you will have completed only 25% of the course. The key to success in running this course is to respect the distance and know that there are several hills throughout the course. I also would encourage you to draw energy from the crowds. There are very few spots along the route that don't have huge enthusiastic crowds cheering you on. My goal for Helen and I is to hit the 6 mile marker at 1:08:42. We will be drawing our energy from the crowds and feeling strong. At this point, we will have only 20.2 miles to go until we cross the finish line and get Helen her % hour marathon!

Elevation Chart for Miles 1 - 6

Jan. 9 – 6.10 miles (54:27; 8:56 pace)
Jan. 10 – 3.10 miles (23:50, 7:41 pace) – Speed Work
Jan. 12 – 6.00 miles (49:36, 8:00 pace) – Tempo Run
Jan. 14 – 7.10 miles (1:03:05; 8:53 pace)
Jan. 15 – 12.10 miles (1:50:48, 9:10 pace)
Jan. 16 – 6.30 miles (58:33, 9:18 pace)
Jan. 17 – 3.20 miles (24:42, 7:43 pace) – Speed Work
Jan. 19 – 7.10 miles (56:59, 8:02 pace) – Tempo Run
Jan. 20 – 6.20 miles (58:44, 9:28 pace)
Jan. 21 – 10.10 miles (1:43:18, 10:14 pace)
Jan. 22 – 8.10 miles (1:17:28, 9:34 pace)

Total Miles: 75.4 miles
2012 YTD Miles: 123.9 miles

Don't Dread the Treadmill

2012-01-08T09:47:00.000-05:00

Some of my followers and fellow runners have wondered what I thought was the biggest change in my training that allowed me to run a 3:59 marathon in Boston. I attributed it mostly to my finding and using the Brooks-Hanson training program (see blog post dated 6/14/09). I still believe that to be true. But, it may be more attributable to the fact that I did my Tuesday speed work (5K pace runs and mile repeats) and Thursday tempo runs on the treadmill at my local YMCA. I know what you are all thinking - I would rather die than log miles indoors on a treadmill. In the past, I would have agreed with you. Not anymore.

One of the best things about doing some of my training runs on a treadmill is that I do not have to worry about the weather. Living in New England has its challenges if you want to train year round or are trying to train for a spring marathon like Boston. Sub-zero weather, snow, ice, rain are not comfortable nor conducive to good training runs especially if you are trying to hit a certain pace during a tempo run. Why fight it? The treadmill is an excellent tool to use whether you are training for a fast 5K time or to improve your marathon time. And besides it is a good way to combat those winter time blues.

There are a few things to think about if you decide to add treadmill runs to your training regimen. The first is that your running form changes when you run on a treadmill. According to Matt Barbosa, coach for Chicago Endurance Sports and Fleet Feet Chicago, "The confined area alters your proprioception, or the sense of your body in space. You tense up, shorten your stride, and react to the belt's movement by picking up and putting down your feet rather than pushing off as you would outdoors. To encourage proper push-off and compensate for the lack of wind resistance, raise the incline to two or three percent and lean slightly forward from the ankles." He is absolutely right. I can watch my feet in the reflection on the glass when I am running at the YMCA. My stride is much shorter on the treadmill than when I run outdoors and Barbosa's recommendation to compensate for that has really helped me maintain my stride while running on the treadmill.

Another benefit to using the treadmill for my speed work and tempo runs is that the treadmill's pace once it is set never alters. Plus the treadmill belt itself assists leg turnover allowing me to run faster. Therefore it is much easier for me to maintain the faster training pace I am shooting for in any given work out. I find that when I am running outdoors my pace varies along the way. Sometimes I am running faster than I should and sometimes slower. Running on a treadmill eliminates that variation. I have also found that my body now knows what an 8:00 minute per mile pace feels like and it is easier to hit that pace when I take it to the streets. Thus when I was running Boston in 2009, I knew what 9:00 minutes per mile felt like and was able to run a basically steady pace the entire route.

Finally, I use the treadmill hill programs to help simulate the marathon course I will be running. So since Boston is a hilly course, I use the random hill settings on the treadmill to gradually increase and decrease the incline to simulate a hilly course. I can control the grade of the hills by what level setting I program into the treadmill. Since the treadmills at the YMCA don't have a downhill setting, I don't have to burn up my quads like I would running outside. Instead, the treadmill flattens for a few minutes of recovery before going back up to a tougher incline. Best of all, I can stick to my per mile pace on a tempo run no matter how hard the hill is I am tackling. When I got to the Newton Hills, my legs were well trained to handle those pesky little speed bumps.

Many runners I speak to are shocked when I tell them I run at least twice a week on the treadmill all year. They tell me how boring it is or that it can't really be as good as running on the roads. I am here to tell you they are dead wrong. By incorporating the treadmill into my running routine I have been able to gradually improve my speed despite the fact that I am getting older. And more importantly, it was one of the key reasons I was able to break four hours in the 2009 Boston Marathon. Don't avoid the treadmill. Embrace it and you will find that it can help you reach your running goals in 2012.

Dec. 26 – 6.30 miles (57:57; 9:12 pace)

Dec. 27 – 3.20 miles (24:30, 7:39 pace) – Speed Work

Dec. 29 – 6.20 miles (49:36, 8:00 pace) – Tempo Run

Dec. 30 – 7.10 miles (1:03:48; 8:59 pace)

Dec. 31 – 6.20 miles (58:23, 9:25 pace)

Jan. 1 – 10.20 miles (1:31:34, 8:59 pace)

Jan. 2 – 6.20 miles (58:20, 9:24 pace)

Jan. 3 – 3.20 miles (24:48, 7:45 pace) – Speed Work

Jan. 5 – 6.20 miles (49:36, 8:00 pace) – Tempo Run

Jan. 6 – 6.20 miles (57:33, 9:17 pace)

Jan. 7 – 8.20 miles (1:13:41, 8:59 pace)

Jan. 8 – 8.30 miles (1:13:43, 8:53 pace)

Total Miles: 77.5 miles

2011 YTD Miles: 1,645.7 miles

2012 YTD Miles: 48.5 miles

Bringing Light into the World

2011-12-25T14:10:00.000-05:00

Here it is - Hanukkah the Jewish Festival of Lights. I have been reflecting on what this holiday means to me as I continue my efforts to raise $15,000 for the Dana-Farber Cancer Institute. As I work hard to find donors and actively fund raise, I realized that there is a link between my efforts and Hanukkah. Hanukkah is the holiday where we light candles to eliminate darkness and instead bring light into our lives. The Hanukkah lights represents to me both hope and transcendence. As a Jew, I realize that light is the central metaphor for our understanding of the world around us. It is therefore my job as Jew to recognize the need for more light in the world and through my efforts as part of the DFMC Team to use it to impact the world in a positive way. In a very simplistic way, I have taken on the role of being a light to the world around me which then becomes a way for me to reflect God's light.

So, how can I bring more light into the world. It is simple really. I need to perform tikkun olam. This is the Hebrew phrase that translates to mean "repairing the world." Through my efforts on behalf of the DFMC, I am helping to bring much needed money to the pursuit of finding a cure for the various cancers that impact our lives every day. This year alone I lost a friend to this disease and am currently praying for three other friends who are currently in their own battles against the spread of the disease in their bodies. I would consider the elimination of cancer in our lifetime a huge step in repairing our world. Wouldn't that bring some much needed positive illumination to our lives?

As my family and I light a new candle each night of Hanukkah this year, I see their flames in a new way. I see them as symbolic of hope. Hope that through my efforts and my teammates the scientists at the Dana-Farber Cancer Institute will find the causes of and develop cures for cancer. Without hope no one who is fighting this disease would have the strength to carry on. The holiday of Hanukkah comes to us at the darkest time of year. Through the ritual of lighting the candles each night, we are bringing more and more light into the world. We put our menorahs in our windows to share this light with the world around us.

I will continue my efforts every day to reach my fund raising goal. I know that the world we are living in today can seem like a very dark place and at times seems to be growing darker. But, through acts of charity and loving kindness, I am hoping to bring light into the world to eliminate the darkness many of us feel. We are living in scary times. To avoid letting fear overwhelm me, I plan to use my training and fundraising for the DFMC to provide me with an inner light that will allow me to have an impact on the world around me.

"In each life there comes at least one moment, which if recognized and seized, transforms the course of that life forever. The moment may call for you to leap, empty-handed, into the world." - Ralph Blum

Let us seize the moment and leap into the world empty handed except for the light of hope that we can improve it through our love.

Dec. 11 – 7.10 miles (1:03:17; 8:55 pace)

Dec. 12 – 6.20 miles (57:47, 9:19 pace)

Dec. 13 – 3.20 miles (24:58, 7:48 pace) – Speed Work

Dec. 15 – 6.20 miles (49:43, 8:00 pace) – Tempo Run

Dec. 16 – 6.10 miles (57:30, 9:25 pace)

Dec. 17 – 6.10 miles (53:48, 8:49 pace)

Dec. 18 – 8.00 miles (1:14:48, 9:21 pace)

Dec. 19 – 6.20 miles (57:23, 9:16 pace)

Dec. 20 – 3.20 miles (24:43, 7:43 pace) – Speed Work

Dec. 22 – 6.10 miles (49:38, 8:00 pace) – Tempo Run

Dec. 23 – 6.20 miles (55:32, 8:57 pace)

Dec. 24 – 6.20 miles (55:42, 8:59 pace)

Dec. 25 – 8.10 miles (1:14:48, 9:14 pace)

Total Miles: 78.9 miles

2011 YTD Miles: 1,616.7 miles

My Training for Boston Starts Now

2011-12-11T14:39:00.000-05:00

Helen and I at the Runner's Refuge in 2010

On Monday December 12 my training officially starts for the 2012 Boston Marathon. This will be the 7th time I have set out on a 16 week journey to prepare myself to run 26.2 miles. The last time I did this was in 2008/2009 when I ran he 113th Boston Marathon. I trained hard for that race and it certainly paid off. I achieved one of my life's goals to run a 4 hour marathon. I have heard that less than 5% of all marathoners can break the 4 hour mark. Although I am not certain of this fact, I do know that for a middle of the pack runner like myself breaking that barrier makes you feel like you have moved into a more elite group of runners. It is a mark to be proud of and I have to say I am proud to say I am among those runners who have reached that mark.

This year I am going to still train as if I were going to try for that 4 hour mark again. But, it is really more to make sure that I am fully trained to be able to run and coach my friend Helen to her marathon goal of breaking the 5 hour barrier. My hope is that my fitness level on race day will be such that the 11:25 per mile pace will seem easy for me. This should allow me to be able to focus on what Helen will need as we travel those 26.2 miles from Hopkinton to Boston. I need to be in tune with her body and what she needs mentally to reach her goal rather than worrying about my body and mental needs to run a marathon.

What Helen and I need to do over the next 16 weeks is communicate where we are in our training each week. The bottom line is make sure I have set her up for success on Patriot's Day. I know Helen wants to run a sub-5 hour marathon. But, it doesn't mean that it is a guarantee. Her training times will let me know whether or not it is a realistic goal on race day. If for some reason Helen is not able to do the tempo runs that teach her body to run at an 11:25 per mile pace, then we cannot expect a different result on race day. We need to make sure that we know where she is in her training to ensure that we come up with a good plan on race day. The race plan is as critically important as the good training leading up to the race.

Over the next several weeks, Helen and I will be logging miles to make sure we are in peak condition when we arrive in Hopkinton for the start of the race. My initial race plan is for us to start out a little slower than the 11:25 per mile pace. The most successful strategy is start slow. I know we are going to be excited and we will be feeling strong and confident, but I need remember to hold back at the start. Since the Boston Marathon course is mostly downhill at the beginning, we need to go out at between and 11:30 and 11:45 per mile pace for the first 2-3 miles. Then we can pick up the pace to try and run the next 23.2 miles at an even pace of 11:25 per mile. I know that our pace will naturally slow slightly during the race. This means I need to keep the goal in mind and if Helen is feeling good in the early miles we can try and push the pace slightly.

However, the best laid plans can be waylaid due to conditions outside of our control -- like weather. The Boston Marathon has had major variability in weather conditions in the last ten years, from over 80 degrees in 2004 to a windy chilly rain drenched race in 2007. The most important thing I need to do with Helen on race day is to make sure she does not lose sight of what brought us to the starting line in the first place. I need to keep her focused on the hard work she will have done to prepare for the race. We will try and stay as close to our original race plan as possible because this is what we prepared our bodies to do. What we will keep in mind as we set out on our journey is what Jacqueline Gareau, 1980 Boston Marathon champ said:

"The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed."

Nov. 13 – 8.10 miles (1:12:00, 8:53 pace)

Nov. 14 – 6.10 miles (57:20, 9:24 pace) – Speed Work

Nov. 15 – 3.20 miles (25:19, 7:55 pace) – Speed Work

Nov. 21 – 6.20 miles (56:11, 9:04 pace)

Nov. 22 – 3.20 miles (24:57, 7:55 pace) – Speed Work

Nov. 24 – 5.10 miles (38:57, 7:44 pace) – Whiten 5 Mile Race

Nov. 25 – 6.20 miles (55:12, 8:54 pace) – Tempo Run

Nov. 26 – 10.10 miles (1:29:30, 8:52 pace)

Nov. 27 – 8.50 miles (1:16:32, 9:00 pace)

Nov. 28 – 6.10 miles (57:02, 9:21 pace)

Nov. 29 – 3.20 miles (25:15, 7:53 pace) – Speed Work

Dec. 1 – 6.20 miles (49:43, 8:01 pace) – Tempo Run

Dec. 2 – 6.10 miles (54:41, 8:58 pace)

Dec. 3 – 9.20 miles (1:18:27, 8:32 pace) – Mansfield, TX

Dec. 4 – 7.10 miles (1:01:27, 8:39 pace) – Mansfield, TX

Dec. 9 – 5.10 miles (47:28, 9:19 pace)

Dec. 10 – 10.10 miles (1:32:32, 9:10 pace)

Total Miles: 109.8 miles

2011 YTD Miles: 1,537.8 miles

I am grateful for...

2011-11-23T13:21:00.000-05:00

On December 12 my training for the Boston Marathon starts in earnest. I didn’t run much the week before Thanksgiving due to the fact that it was tech week for the play I directed for the Westborough Players Club. Even though I didn’t train much, I still signed up for the Whiten 5 Mile Race on Thanksgiving in hopes that it will fire me up for my upcoming training. I find that races always get my juices pumping and let me know where I am in my fitness level prior to getting into serious training mode for a marathon.

I wanted to post a message prior to Thanksgiving to let my friends, family and followers know what I am thankful for this year. So, if you will indulge me here is my list for 2011. I am thankful for:

1. My wife who puts up with all of my crazy passions and supports me in everything I do. She provides me with unconditional love and acceptance making me feel special each day. She is there when I am down to pick me up and to share all of the happy times as well. I could not imagine my life without her in it and feel lucky to have found her and made her a part of my life for the past 27 years.

2. My children who are a source of joy each and every day. I am thankful that I was lucky enough to have them. They mean everything in the world to me – more than the world. As I approach the empty nest, I know will miss them greatly. In a blink of an eye they somehow metamorphosed into adults. Where did the time go? I am so proud of them both and know that they will go out and make a positive impact on this world.

3. My parents who made the trek from San Diego to celebrate my 50^th birthday this year. They enabled me to experience many things, regardless of how much they sometimes worried. They gave me room to be the person I wanted to be never judging my choices in life. Their love and support allowed me to become the successful person I am today. They gave me everything they possibly could and some things they probably couldn't.

4. My brother and sister who continue to be a big part of my life. Being the oldest was never easy and we fought a lot as kids. But, as we have matured, I am thankful that we have truly become friends as well as siblings. I am so happy to have been able to grow up with two people who truly kept my life so entertaining and still do. They are two people I know will be there for me through thick or thin and I love them for that.

5. My friends some of who are just acquaintances who are fun to hang out with now and then. And then my tried and true friends who I know I can count on, who truly care about me and who only want what is best for me. I have met so many people over the years and all of them touched my life in special ways. Some I am no longer in contact with which I regret. Despite that, I truly value my friends and believe you can never have too many.

6. My passion for running which has not only allowed me to stay healthy but has given me some of the best experiences of my life and memories I will cherish forever. Each marathon I have completed has been a unique experience and culminated in achieving my life’s dream of running a 4 hour marathon in 2009 and in Boston no less.

7. Having lived in many places in the United States. Since I was born in 1961, I have called California, Arizona, New York, Kansas, Texas, Nevada, Florida, Arkansas and Massachusetts home. I have to say that experiencing various parts of the country gives you a broad view of how each and every state is different and special in their own way. I also think it makes a person more tolerant of people’s differences hopefully making me a better person.

8. My love of the outdoors which has been a huge part of my life through Scouting and beyond. Having the ability to stand on the tops of mountains and seeing the world from places one can only get to on foot is a life changing experience. As Henry David Thoreau said, “I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived."

There are so many things that I am grateful for that I could run this list out to 100 or more things. What I am probably most grateful for is knowing that people can change themselves if they try hard enough. I am living proof that this is true. I am also grateful to have the openness to be touched by so many people and conversely touch so many other people’s lives. We only have each other in this crazy world and we need to remember that you can’t always get what you want but if you try sometimes you can get what you need. So, “be thankful for the fact that you’re alive and that you have another day to enjoy life to its fullest!” (Unknown author)

Happy Thanksgiving!

Weather!?!

2011-11-13T10:02:00.001-05:00

Winter has definitely arrived here in New England. As if a hurricane in August wasn't enough, we had a freak heavy snow storm on Oct. 30 that dropped some very heavy and wet snow on us. Normally it would be no big deal. But, our trees had not dropped their leaves. This combined with the heavy wet snow caused many large limbs to simply break off and snap power lines plunging us into darkness and cold. We lost power for 72 hours and we considered ourselves lucky. The storm made me wonder just what was lurking ahead this winter as I prepare to run the 2012 Boston Marathon as part of the Dana Farber Marathon Challenge team.

The early spring and fall here in New England is my favorite time to run. Unfortunately, this fall has not been very good. We had Hurricane Irene which threw off the tree's system and our leaves were not as colorful this year. In addition, we have not had very many of those beautiful cool crisp fall mornings to run in. Then the October storm that damaged many trees throughout our town and sent us into darkness for several days. I really missed out on one of my favorite periods of the year to run. But, I still went out there and ran because it is such a huge part of my life. And I run in all kinds of weather.

Because I don't know exactly what weather I am going to encounter when I head out in the early morning hours, I have to do a little more preparation the night before. When the weather starts to get a little unpredictable here in New England, I have several layers of running clothes that I lay out to allow me to be able to dress appropriately for the weather conditions I find when I wake up. Since I typically am out the door before 6:00 am, having the clothes already out allows me to not disrupt my wife's slumber looking for my running gear.

I have two different base layers. One is just compression shorts for warmer mornings and the other is Under Armor cold gear for when it is below 35 degrees. The next layer is a pair of shorts and a long sleeve tech shirt. If it is below 50 degrees, I will layer on a fleece vest and gloves. Once the weather is consistently below 35 degrees, I then layer on my North Face running jacket and pair of wind resistant running pants. Of course, I wear a hat when it is below 50 degrees. I find that I can mix and match the layers to the temperature and precipitation.

When I trained for the 2009 Boston Marathon, we had a mild winter of precipitation. I am heading into my training for the 2012 Boston Marathon with some trepidation. With the strange weather we have had early in the season, I am wondering if I will be face with huge snows and be forced to do a lot of my training indoors. In the end it doesn't matter. I will get my training in and be ready when I toe the line in Hopkinton in April. I have to be ready since I have a fellow runner counting on me to be with her every step of the way to her marathon P.R.

Oct. 24 – 6.20 miles (57:00, 9:11 pace)

Oct. 25 – 3.20 miles (25:09, 7:52 pace) – Speed Work
Oct. 27 – 6.20 miles (49:32, 7:59 pace) – Tempo Run
Oct. 28 – 6.00 miles (55:06, 9:11 pace)
Oct. 29 – 9.10 miles (1:19:14, 8:42 pace)
Oct. 30 – 6.10 miles (55:43, 9:08 pace)
Nov. 1 – 6.20 miles (55:22, 8:56 pace)
Nov. 3 – 6.10 miles (54:27, 8:56 pace) – San Antonio, TX
Nov. 5 – 7.50 miles (1:03:41, 8:30 pace)
Nov. 6 – 10.30 miles (1:30:49, 8:49 pace)
Nov. 7 – 6.10 miles (56:11, 9:13 pace)
Nov. 8 – 3.20 miles (25:02, 7:49 pace) – Speed Work
Nov. 10 – 6.20 miles (50:27, 8:08 pace) – Tempo Run
Nov. 11 – 6.00 miles (56:06, 9:03 pace)
Nov. 12 – 10.30 miles (1:31:51, 8:55 pace)

Total Miles: 98.7 miles

2011 YTD Miles: 1,428.0 miles

Why I run for the DFMC

2011-10-23T17:29:00.001-04:00

On October 3, 2008, I was accepted as a member of the Dana Farber Marathon Challenge Team which would allow me to run in the Boston Marathon. I knew that I would never be able to achieve a Boston Qualifying (B.Q.) time. So, I decided to become a charity runner. As I looked at all of the charities that raise money through participation in the Boston Marathon, I realized that there was only one that truly meant something to me on a personal level – the Dana Farber Marathon Challenge. Cancer has had a significant impact on my life starting with the loss of my paternal Grandmother to pancreatic cancer in 1974.

Run as I might…I could never outrun this disease and the affect it has had on my life through the loss of too many family and friends. When I read that the Dana-Farber Marathon Challenge (DFMC), in collaboration with the Boston Athletic Association (B.A.A.) would allow me to run the Boston Marathon by raising money for the Claudia Adams Barr Program in Innovative Basic Cancer Research at Dana-Farber Cancer Institute, I looked no further. The money I raised would enable scientists at the leading edge of discovery to achieve better cure rates and to enhance patients' quality of life. The reason it spoke to me so clearly is that I have always dreamed that one day we might find a cure to this dreaded disease. If that miracle were to happen, I would be able to live my life without the fear of losing loved ones to this disease again.

If you follow my blog you know that I originally decided to sign up for this year’s team to help my friend and breast cancer survivor, Helen Morey achieve her goal of finishing a marathon in less than five hours. But, in all actuality, I had another reason that I had not discussed with anyone at the time and that was to run for my friend Sam Rosenwald who at the time seemed to be winning his fight against cancer. Sam had been the largest donor to my run in 2009 and was a big supporter of my effort to raise money for Dana Farber. I wanted to run for him to honor his fight. Unfortunately Sam did not win his battle and succumbed to the disease on August 3, 2011. Here is his obituary that shows what a special person he was:

SAM ROSENWALD of Beverly Hills, California, passed away on August 3, 2011. Sam was a real estate investor and developer, a philanthropist, a loving son to his mother, Sonja Rosenwald, a loving husband to his wife, Gita Rosenwald, a loving father to his children, Daniel and Samantha, a loving brother and brother in law to Jeanie and David Finkelstein, and a trusted friend, colleague and mentor to countless members of his community. Sam was born in Los Angeles on December 16, 1953, and attended Yavneh Academy, Fairfax High School, UCLA, and Boston University, where he received an MBA with honors. His parents were Holocaust survivors who met after World War II, married in 1946, and emigrated to the U.S. in 1951. Sam had a long career in real estate. He was the director of real estate at Pic 'n Save and Office Depot, and a partner at Black Equities. Sam was very involved in a number of philanthropic activities. His achievements in the philanthropic arena include Chairman of the Real Estate and Construction Division of the Jewish Federation of Greater Los Angeles, member of the Board of Directors of the Federation and Co-Chair of its King David Society, Chair of the Allocations Committee of its Real Estate Principals Organization. Sam also served on the Board of Directors of Hillel at UCLA (and was the recipient of their "Honorable Mensch-ion" award this past June), and served on the Board of The 1939 Club (a Holocaust Survivors group). He was also actively involved with Sinai Temple, North County Chabad (Yorba Linda), AIPAC, Vista Del Mar, Beit T'Shuvah, and many other organizations. Sam was a mensch among menschen, and an example and mentor to countless friends, family members, business and philanthropic associates, colleagues and strangers. He was beloved by all who met him, and touched the lives of more people than one could imagine, all of whom will miss him and cherish his memory.

Sadly, I am running to honor Sam’s memory rather than his fight. As you can see he believed in raising money for causes that were dear to his heart. What better way to honor his memory that to raise money for a cause that means so much to me. Sam’s wife, Gita send me a note after I wrote to here to express my sorrow at losing such a special person. In here not she sent me two things. The first speaks to Sam’s philanthropic legacy and the other a beautiful poem.

A random act of kindness elicits no reciprocity; selfless, compassionate, spontaneous.

In honor of Sam Rosenwald, please practice these acts as extensions of his philanthropic lifestyle.

I give you this one thought to keep –
I am with you still – I do not sleep.
I am a thousand winds that blow,
I am the diamond glints on snow,
I am the sunlight on ripened grain,
I am the gentle autumn rain.
When you awaken in the morning hush,
I am the swift, uplifting rush
of quiet birds in circled flight.
I am the soft stars that shine at night.
Do not think of me as gone –
I am with you still – in each new dawn.
(Native American Prayer)

Beautiful words that provide comfort that we never truly lose those we love. Now I have never been a believer in angels, ghosts or other supernatural things. But, I can remember when I was running Boston in April 2009 feeling the love and support of those people’s whose names I carried with me that day lighten my load and help me to reach my goal. I know that this Boston Sam will be with me all 26.2 miles and help me finish strong. I will be calling on him to help Helen as she runs towards her P.R. goal in this year’s race. Here’s to those we have lost and to those who fight on.

“Perhaps they are not stars, but rather openings in heaven where the love of our lost ones pours through and shines down upon us to let us know they are happy.” (Old Eskimo Proverb)

Sept. 30 – 7.10 miles (1:05:15, 9:12 pace)
Oct. 1 – 6.20 miles (56:09, 9:03 pace)
Oct. 2 – 10.30 miles (1:34:33, 9:12 pace)
Oct. 3 – 6.10 miles (55:53, 9:10 pace)
Oct. 4 – 5.10 miles (43:14, 8:28 pace)
Oct. 6 – 5.20 miles (46:45, 9:10 pace)
Oct. 7 – 4.10 miles (37:32, 9:00 pace)
Oct. 9 – 13.30 miles (1:54:52, 8:38 pace) – B.A.A. Half Marathon
Oct. 11 – 3.10 miles (28:02, 9:03 pace)
Oct. 13 – 3.30 miles (29:23, 8:54 pace)
Oct. 14 – 5.10 miles (44:42, 8:46 pace)
Oct. 15 – 6.10 miles (52:56, 8:41 pace)
Oct. 16 – 6.00 miles (53:45, 8:58 pace)
Oct. 17 – 6.10 miles (56:16, 9:14 pace)
Oct. 18 – 4.00 miles (36:21, 9:05 pace)
Oct. 19 – 6.10 miles (53:04, 8:42 pace)
Oct. 20 – 5.10 miles (46:28, 9:07 pace)
Oct. 21 – 6.10 miles (54:06, 8:52 pace)
Oct. 22 – 7.40 miles (1:04:26, 8:43 pace)

Total Miles: 115.8 miles
2011 YTD Miles: 1,329.3 miles

Try Something New

2011-10-01T11:52:00.005-04:00

Each year many of us make New Year’s resolutions. Some vow to exercise more, lose weight, eat better, find a new job, be a better husband or wife, take a trip, etc. I admit that I have made many of these types of resolutions in the past. Sometimes I have been successful in adhering to them and sometimes not. But, whether I was successful or not, I always looked back and realized that I was thankful for each challenge, because it allowed me to build both my strength and character. I am not saying that I have great strength or character. I am simply saying that when I take on something new, challenging or something that may be outside of my innate abilities, I grow as a person both physically and mentally.

This year I decided to take on two new challenges both of which I have never attempted before. I am very nervous about my ability to succeed in both of these challenges. It would be very easy for me to be so intimidated by imagining all the worst-case scenarios that I wouldn’t even attempt them. As I have aged, I realized that life without new experiences is dull and boring. I also know that I don’t want to live a dull and boring life. So, I have been committed to challenging my comfort zone regularly in ways that are both challenging and, yes, intimidating. As I have taken on each challenge, I have learned something new about myself and have really enjoyed the resulting benefits.

The first of my two new challenges this year is taking on the role of Director of the Westborough Players Club’s Youth Musical which will go up in front of an audience on November 18, 19 and 20th. The Youth Musical is for kids from the age of 8-15 and is a way for our club to teach kids interested in theater about the process of putting on a full length musical by having them participate in a full production. My role as the director is to come up with the overall look of the show from the blocking, dance numbers (I thankfully have a choreographer), sets, lighting, etc. I have been in shows as an actor in the past and I have designed and built sets. I have just never been the overall director. I have never been the person that everyone looks to for, well, direction. It is a daunting task.

I spent over a month going over the script to come up with the blocking and where I wanted dances versus simple movement to music. I consulted with the costumers on the costumes I wanted the kids to wear. I got approval for the set design and have started putting it together. I went through the auditions process with my music director and choreographer. We cast 24 kids in the show. Now that rehearsals have started I have to say that I am so happy to have put in the prep time. It has helped my nerves and hopefully will result in a good production that the audience will enjoy. I am finding that the skills for planning and prep I have learned through my training for marathons have helped me realize that this challenge will help me to grow my skills and knowledge of what it takes to put on a musical. But, more importantly, it will help me believe I can accomplish anything if I put in the proper preparation and planning needed to succeed.

The second and more frightening challenge is helping a fellow runner achieve her goal of completing a marathon in less than 5 hours. My friend and fellow runner Helen Morey asked me last year if I would sign up for the Dana Farber Marathon Challenge (DFMC) in 2012 and help her complete the 116th Boston Marathon in less than 5 hours. Without thinking I agreed. I was accepted as a member of the DFMC Team and now am facing the challenge of helping Helen get ready for marathon and give her the proper training and coaching to help her shave over 1 hour off her best marathon finish.

As I think about the training program I am going craft for Helen, I realized that as her coach I will need to be fully committed to the job. I have the patience and love for running that will hopefully enable me to impart words of wisdom and motivation when she needs them. I know that for Helen to succeed, she is going to have to go through some very tough mental and physical training days. Knowing Helen these past 3 years, I have faith that her strong personality will be the key to keep her from quitting when the going gets tough. This coupled with our common sense of humor should help to make the training program fun. I want to make sure that Helen has fun during her training. But, I still am nervous about the challenge as I do not want to fail my friend.

As you can see, I am definitely getting out of my comfort zone over the next few months. I will be pushing my limits both physically and mentally. Hopefully, in the end this will make me stronger in both aspects of my life. There is that little bit of doubt that I am going to be able to succeed in both of these endeavors. Despite that doubt, I am ready to take them on and know that I will put in the time and effort needed to succeed. Even if for some reason neither challenge turns out the way I planned them, I will be satisfied in knowing that I gave it my all. The good news is that the kids in the show are working really hard and Helen is anything but a quitter. This makes me believe that in the end they will all make me proud to have been a part of the process that enabled them to succeed.

“Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are.”

Bernice Johnson Reagon

Sept. 29 – 6.20 miles (58:51, 9:30 pace)
Sept. 13 – 3.20 miles (25:12, 7:53 pace) – Speed Work
Sept. 14 – 8.10 miles (1:09:36, 8:26 pace) – Tempo Run, Manhattan, KS
Sept. 16 – 6.20 miles (57:06, 9:13 pace)
Sept. 17 – 10.10 miles (1:30:01, 8:55 pace)
Sept. 18 – 10.10 miles (1:30:13, 8:56 pace)
Sept. 19 – 6.10 miles (57:57, 9:30 pace)
Sept. 20 – 3.20 miles (25:27, 7:57 pace) – Speed Work
Sept. 21 – 8.10 miles (1:09:14, 8:33 pace) – Tempo Run, Orlando, FL
Sept. 24 – 6.20 miles (Unknown) – Hike to the top of Mt. Monadnock, NH
Sept. 25 – 8.20 miles (1:14:29, 9:05 pace)

Total Miles: 75.7 miles
2011 YTD Miles: 1,213.5 miles

10 Years After

2011-09-11T15:15:00.007-04:00

On November 22, 1963, John F. Kennedy was assassinated in Dallas. I was 2 years old. I can remember as I got older and would discuss history with my parents, they told me they would always remember where they were and how they felt when they heard the news that Kennedy was killed by an assassin's bullet as his motorcade wound through Dallas. This was probably the same for my grandparents when they heard the news about Pearl Harbor on December 7, 1941. As I grew older I was somewhat comforted by the fact that the history that was unfolding in my lifetime was mostly good. The Cold War had ended and the Berlin Wall came down. I actually began to feel a sense of relief believing that maybe what John Lennon had asked for in 1969 was actually going to take hold in my lifetime. Maybe the world was really going to "give peace a chance."

Unfortunately, when I returned home from my normal morning run on Sept. 11, 2001, I realized that I had been mistaken. Here I was 40 years old and being confronted with what hatred and intolerance had wrought in my world. As I witnessed the terrorist attacks on the World Trade Center and Pentagon, I realized that like my parents in 1963, I would always remember that exact moment in time, where I was, how I felt and many things after that. Sadly, watching the events unfold as I got ready for work was not going to be the end of my connection with the event. I hate to admit the fact that I have been avoiding any discussions about that day ever since I finally switched off the coverage, stopped reading the papers and walked away from the memorial service at the Old Globe Theater for my friend Tim Ward who was on United Flight #175. I wanted to remember it in my own way not the way the media and the rest of the world wanted me to. But, here we are 10 years later and I cannot avoid the onslaught of stories no matter how hard I may try.

So here I am on the 10th Anniversary of 9/11. Ten years ago, I did my normal morning run not knowing what was happening on the East Coast. Today I did an 8 mile training run in preparation for the B.A.A. Half Marathon. Another normal morning run like so many I have completed in the last 10 years. The difference today is that I ran with the memories of that day and my friend and colleague who perished. As I reflected on that day, I realized that we all move through life touching others in ways we may not even realize. Tim Ward and I were not extremely close. We worked together and socialized after work many times. I always remember his fantastic cheesecakes he would bring into the office for special occasions and his sincere happy attitude about life. But, I suspect he didn’t know how many people’s lives he and touched and left each with a positive lasting memory of him.

What I find sad is that despite all that Tim had done in the short 38 years he lived the tributes to him and many of the other victims are short, have very little detail and don’t do them justice. Here are two examples:

Timothy Ward, 38, of San Diego, California, worked at the Carlsbad, California-based Rubio's Restaurants Inc. A 14-year veteran of the company, he opened its second restaurant in San Diego and most recently worked in the information technology department.

And

Tim Ward, 38, of San Diego, was an information technology executive for Rubio's Restaurants, a chain of 138 Mexican restaurants headquartered in Carlsbad, Calif. A wine enthusiast and sports lover, Ward loved attending San Diego's Old Globe Theater, a reproduction of the Tudor-era Theater that presents Shakespearean plays. Recently, he'd sent his grandmother flowers.

I know Tim was much more than these simple biographies. But, this is how we remember our loved ones when they pass on. A few simple sentences to try and sum up what they spent a lifetime trying to create in this world.

Running is a way for me to be in the moment and to reflect on my memories. What I realized this morning as I reflected on my memories of that day is that I did change profoundly on that day 10 years ago. I realized that I should embrace life and live it to its fullest. Ever since that day I have challenged myself both physically and mentally and have really had more fun. I have met new people and befriended many of them and am so blessed to have them in my life for they make it much richer. I have climbed mountains, completed 5 marathons, run 2 – 200 mile relay races, got back into acting, etc. This made me realize that even out of such a tragedy some good can come from it. I recently reread “On the Road” and found this quote to best sum up how my philosophy of life has changed since September 11, 2001:

"But why think about that when all the golden lands ahead of you and all kinds of unforeseen events wait lurking to surprise you and make you glad you're alive to see?" — Jack Kerouac (On the Road)

Run on my friends and find those golden lands that hold wonder and surprise that must not be missed.

Aug. 22 – 6.20 miles (57:18, 9:15 pace)
Aug. 23 – 3.20 miles (25:09, 7:52 pace) – Speed Work
Aug. 25 – 7.20 miles (57:33, 7:59 pace) – Tempo Run
Aug. 26 – 7.10 miles (1:07:, 9:26 pace)
Aug. 27 – 6.20 miles (53:41, 8:40 pace)
Aug. 28 – 12.10 miles (1:55:09, 9:31 pace)
Aug. 29 – 6.10 miles (56:58, 9:21 pace)
Aug. 30 – 3.20 miles (25:18, 7:55 pace) – Speed Work
Sept. 1 – 7.20 miles (58:09, 8:04 pace) – Tempo Run
Sept. 2 – 6.10 miles (56:04, 9:12 pace)
Sept. 3 – 10.10 miles (1:32:30, 9:10 pace)
Sept. 4 – 8.10 miles (1:18:08, 9:39 pace)
Sept. 5 – 6.20 miles (55:17, 8:55 pace)
Sept. 6 – 3.20 miles (25:00, 7:48 pace) – Speed Work
Sept. 8 – 7.20 miles (57:35, 7:59 pace) – Tempo Run
Sept. 9 – 7.10 miles (1:05:33, 9:14 pace)
Sept. 10 – 14.30 miles (2:09:09, 9:02 pace)
Sept. 11 – 8.10 miles (1:14:17, 9:10 pace)

Total Miles: 128.9 miles
2011 YTD Miles: 1,137.8 miles

P.S. If you click on the tile it will bring you to a great song by the band 10 Years After.

Irene and Turning 50

2011-08-28T08:46:00.005-04:00

When I started writing this entry, I was going to focus on the fact that on Sept. 1, I will move up into the next age bracket for my races. Yep, I am going to officially be a “senior runner”. Somehow I found a way to hang on to my running through my 40’s and am still consistently training with no end in sight. I am a committed runner who has through trial and error found a way to train correctly and have even been asked to advise other runners on their training. But, instead a little weather pattern has taken over our consciousness here in New England the past few days -- Hurricane Irene.

As I followed the news stories this past week, I realized that much like getting older there was really nothing I could do about Irene. It was coming to visit me no matter what I did. All I could do was prepare for it. I would move all the patio furniture off my deck. I would lash down my gas grill so it wouldn't become a flying projectile. I would get a few more canned goods and some water in case we lose power or the public water system becomes contaminated. Other than that, nothing was going to stop the inevitable. Just like turning 50, Irene would be here and I would just have to deal with whatever it brought me.

With that thought in mind, I have decided that I am going to look on this milestone as my entry into my “golden years” of running. I have now been running since 1985. It has become a huge part of my life. My goal as a “senior runner” is to keep running long term which means I need to emphasize consistency. I am hopeful that this will allow me to remain fit and stay injury free. I still want to have a chance to run a marathon with my son Nathan when he is ready to tackle the distance. Much like Irene I plan to howl and rage against my impending fitness decline as I age. I will not go gentle into that good night.

That is quite a bold statement. I will admit it is strange turning 50. I don’t feel 50. Of course, I am not sure what it is supposed to feel like. I am still able to do everything I have always done. I can still run long distances. I am able to recover from hard efforts without any problem. I know that it is true that age will eventually catch up with me but there is no reason why my performance should fall off dramatically in the future. I actually set my marathon PR when I was 47. I have always read that as a runner I have to accept that there will be a certain deterioration of my fitness level with age. But, I am convinced that my routine is staving off the deterioration or at least slowing it down. Research has shown that by slightly increasing, or at least maintaining, "quality" training I can limit my age-induced loss in aerobic capacity to 4 or 5 percent per decade rather than the "normal" 10 percent. Now that is something to strive for.

I decided that if my turning 50 was not going to stop me from running neither was Irene. I got up at 5:00 am and the winds and rain were very light and calm. I headed out for a 12 mile training run as part of my preparation for the B.A.A. Half Marathon. The streets were deserted and it was eerily calm. I ran on through the rain and light winds. I got back to my house just as the rain started to pick up and the winds started to blow harder. There is more wind and rain headed our way. I am not worried. I will sit in my house and look out the window knowing that this almost 50 year old went out and completed his run for the day and feel satisfied that I can still do something that I love. Bring it on Irene and I want you all to know that I see 50 as just the beginning of my new life as a "senior runner".

Aug. 8 – 6.00 miles (53:35, 8:56 pace)
Aug. 9 – 3.20 miles (25:29, 7:58 pace) – Speed Work
Aug. 11 – 6.20 miles (49:09, 7:56 pace) – Tempo Run
Aug. 12 – 6.10 miles (53:08, 8:43 pace)
Aug. 13 – 7.10 miles (1:02:27, 8:48 pace)
Aug. 14 – 10.20 miles (1:31:19, 8:57 pace)
Aug. 15 – 6.20 miles (57:21, 9:15 pace)
Aug. 16 – 3.20 miles (25:28, 7:58 pace) – Speed Work
Aug. 18 – 6.20 miles (49:34, 8:01 pace) – Tempo Run
Aug. 19 – 6.20 miles (56:43, 9:09 pace)
Aug. 20 –8.20 miles (1:13:28 8:58 pace)
Aug. 21 –8.10 miles (1:11:52, 8:52 pace)

Total Miles: 76.9 miles
2011 YTD Miles: 1,008.9 miles

The Ebb and Flow of Motivation

2011-08-13T10:20:00.007-04:00

It has been a month since I ran in the 2011 Mass Dash Relay. While it was a really great experience, it really took its mental toll. I have struggled the past few weeks trying to get back into my running mindset. I do not crave my runs like I did prior to competing in that race. Regardless of the malaise I have been feeling, I signed up to run the B.A.A. Half Marathon again in October and really need to get myself into peak form so that I can improve my performance on that course. If I don't it could be a very tough day on the road.

This past week, I really focused on sticking to my training regimen. I found comfort in getting up and doing whatever was on my training plan for the day. But each run was a struggle. I didn't feel bad on my runs at all. In fact, I was running pretty well. It was just that there seemed to be this little devil on my shoulder telling me to just quit. Stop running. I kept asking myself why was I feeling like I wanted to pack it in during the middle of a tough workout? Sadly, I don't know where this feeling is coming from.

As I thought about it, I realized that it is not uncommon for a runner like me to have difficulty staying motivated. I am just feeling a bit of burnout. I realized that I had fallen into a rut and my burnout is coming from stale training habits and a simple mental let down after competing in a race I really wasn't properly prepared to run. However, running is a very important part of my life and who I am as a person. So, I am going to chose to see this symptom of burnout as a blessing in disguise. I am going to refocus my training and work harder to be adequately prepared for the B.A.A. Half Marathon.

If I work hard and do well in the B.A.A. Half Marathon, it will be a good indicator of the running shape I am in before the start of my training for the Dana Farber Marathon Challenge Team in 2012. I have realized that my motivation to train is not a constant feeling that is always there 100% of the time. It ebbs and flows depending on whatever else is happening in my life. The key thing I need to remember is that even when I am not feeling particularly motivated to get out there that running is part of who I am and how important it is to me. I need to just lace up my shoes, do my run and wait for that motivation to come back. I am going to remind myself that my goals as a runner are part of a long journey and the malaise I have been feeling is just momentary blip on the screen that will soon dissipate.

I know that every runner has struggled with staying motivated and reaching their goals. Finding the motivation to stick with my training isn't necessarily easy, but I know I can do it. Writing this blog and telling the world that I am running the B.A.A. Half Marathon will help me stay motivated as you will be wondering how I did in the race. I can also reenergize my passion by sticking to my training schedule, and reminding myself of how much I really love to run. That's really what it's really all about. I love to run and I do it because it is fun. Therefore, I am going to make my new running mantra - No fun, no run!

Jul. 24 – 6.20 miles (55:02, 8:53 pace)
Jul. 25 – 6.20 miles (57:01, 9:12 pace)
Jul. 26 – 3.50 miles (30:17, 8:39 pace) – Speed Work
Jul. 28 – 5.20 miles (41:45, 8:02 pace) – Tempo Run
Jul. 30 – 9.10 miles (1:21:15, 8:56 pace)
Jul. 31 – 9.00 miles (1:19:07, 8:48 pace)
Aug. 1 – 6.10 miles (55:12, 9:02 pace)
Aug. 2 – 3.20 miles (25:11, 7:52 pace) – Speed Work
Aug. 4 – 6.20 miles (49:49, 8:02 pace) – Tempo Run
Aug. 5 – 7.10 miles (1:04:06, 9:02 pace)
Aug. 1 –7.10 miles (1:04:32, 9:05 pace)

Total Miles: 68.9 miles
2011 YTD Miles: 932.0 miles

Mass Dash 2011 Race Report from the Must Dash Team

2011-07-24T15:39:00.006-04:00

I found myself running along Route 135 from Westborough to Hopkinton in 87 degree heat with high humidity and very little shade. I began to wonder if I would be able to finish the last 3 miles of this final leg of my portion of the Mass Dash relay. I could feel my energy slipping away at a rapid pace. I was sweating profusely and could feel my body starting to rebel against the effort. I stopped to walk for 2 minutes in hopes of resetting myself for the final push. When I started to run again, I knew I was finished. It would be a long 2.7 miles to the transition area. I would be forced to walk/run to the finish. I felt defeated.

How did I get to such a low point in a race I was so excited to be a part of? It is really very simple – poor planning and Mother Nature. Mother Nature was totally out of my control. I could not help the fact that we ran the race on one of the warmest and most humid weekends so far this summer. What we could have done was plan better. Our team did not run our legs in order. Therefore, we had no time to really rest and recover between legs and we never had a prolonged period overnight where we could catch at least 3 - 4 hours of sleep. I am proud of the team for persevering. Each of us pushed ourselves to the absolute limits of our body.

We all met at 2:30 am to jump into our two support vehicles for the drive out to the starting line at the Mt. Greylock Visitors center. We had to be there to check in by 5:30 am as our start time was 6:00 am. We arrived in plenty of time to check in and get our numbers. There were several teams that would be starting with us. There were only 31 teams registered to run in the race. I realized that this meant when we were out on the course there would not be a lot of other runners with us as we ran our respective legs.

The race started right on time and our first runner was really pumped up and ready to go. At this point, I knew that I would not be running my first leg until the late afternoon. We decided that we wanted to travel together to each transition area (TA) to cheer on our runners as they came in and went out. We only had 8 runners who would be running and travelling the entire route to Boston. As our first few runners completed their legs, I calculated that I would be going out at 2:30 pm. I knew this meant it would be hot and humid. Not ideal conditions for any kind of P.R.

When we dropped off our runner at TA 9, my van decided to head to TA 11 where I would be leaving from and to grab lunch. We went into Buckland and had lunch at a little pizzeria/sandwich shop. I had not had anything but a couple of Nutrigrain bars at this point. Knowing I had to run 6.2 miles, I decided to eat a small turkey sandwich. I was sure I had enough time to digest it before I had to run. I was hydrating to offset the heat and humidity I knew I would be facing on my first run. After lunch we headed back to TA 11 to wait for the hand off.

At 2:52 pm with the sun high in the sky, I received the handoff bracelet and headed out. I had thoroughly studied the route map and knew I had a tough run ahead. I would be climbing almost the whole way. The first 3/4 of a mile was shady and I felt pretty good despite the heat. But as I turned onto Route 112, I knew I was in for a very warm run. There were no shade trees along the route and the constant climb took its toll as I continued on. Between mile 2.5 and 4, the grade was 6-7%. My legs were really hurting as I pushed on up the hill. It finally leveled off as I crossed mile 4. A bit of relief before I had to run another 5% grade to the TA. I persevered and finished in 1:00:46, a 9:53 per mile pace. I was disappointed in my time. But, considering the heat and time of day, I was happy to finish in under 10:00 per mile.

My next run was going to come up 4 hours later. I did my best to hydrate and get a little food in my belly. The turkey sandwich was not a good choice prior to a hard effort in high heat. I am just glad I didn't leave it on the side of the road. I stretched out in the back of the van and cooled down as we drove on. We finally reached TA 18 around 7:30 pm. I got out of the van to put on my reflective vest, headlamp and flashing safety lights that are required for the evening runs. I mentally prepared myself for a redemption run. I knew I had 3.8 miles of relatively flat road ahead. I wanted to make up time for the team. I stretched a bit and waited for our runner to come in for the handoff.

I took the handoff at 8:09 pm. One of the high school track teams in the race was going out a few minutes ahead of me. I decided to do everything I could to keep her in my sights. I knew a 50 year old man was not going to catch her. But, I would let her pull me along at a good pace. Well, it worked. I finished in an excellent time 30:18, a 7:55 per mile pace. I have to say I was really pumped up when I finished. I grabbed a banana from the tent. Since this was the half way point, the race had food and drinks for all the runners. Check out my report from there.

Now, I had 9 hours before my next run. I really wanted to get some sleep. Unfortunately, the way the legs were set up, we had to support runners from our van through the night. This meant constant noise and lights. I lay down in the back of the van and caught a few snippets of sleep here and there. But, I knew it was not going to be enough. I became a little worried about taking on the longest leg of the race with no real sleep and not a lot of nourishment. I was not feeling very hungry and not eating. I should have forced myself. Despite the trepidation I was feeling we pushed onward.

At 5:00 am, I gave up on trying to sleep at all and decided to simply mentally prepare myself for the run. at 5:30 am, we pulled into TA 26. Our runner arrived 15 minutes later and I was off on my third leg of the race. I pushed on feeling pretty good despite my lack of sleep. I knew the route was mostly downhill and I was planning to take advantage of it. I also knew there was one stretch in the later third that was a 4% grade. I was dreading that short portion. I trudged on alone. There was only one runner ahead of me. I decided to push a little and pass her. I did just that about 4 miles into the leg. I was feeling pretty good about that little win.

As I approached the 4% grade, I could hear her running behind me and knew that I could not push myself any harder. She passed me as we neared the top of the hill. I knew at this point it was literally all downhill and I felt I could pass her again and beat her to the TA. As I came over the hill, I noticed her support van pulled over to the side of the road and she was getting into it. Next thing I know a fresh runner jumps out and leaves me in the dust! Not only is this against the rules but very demoralizing. I trudged on an finished the full leg all on my own in 1:34:35, a 9:34 per mile pace. I was pretty proud of my effort and so were my teammates.

I had one more leg and it was only going to be about 4 hours later. I was comforted by the fact that I was going to run a leg that I have run during my training numerous times. I had agreed to switch with one of our runners to allow me to run from Westborough High School (where my kids graduated from and go to) to the starting line of the Boston Marathon. I would have to run 6.5 miles with a net gain of 130' which comes all at the end as you head up to the Hopkinton green.

I took the handoff at 10:26 am and headed out on my final leg. The sun was beating down and the pavement was throwing up heat as well. At the beginning I held a very steady pace of 9:30 per mile for the first 2 miles. I simply wanted to keep that pace to the end. But, I started to feel bad so I slowed it down. My teammates met me at the 3 mile mark and got me hydrated a bit. I told them to move ahead 2 miles. I set off again and when I hit about 3.5 miles I realized I had no gas left in the tank. I tried to push on but my legs wouldn't go. I walked and jogged the last 3 miles just wanting to finish and not let my team down. It took me over an hour to run something I routinely run in 55 minutes. I was disappointed but glad to have finished. Check out my video from the finish of my leg.

We now had 6 legs left. Time was beginning to ebb away. We knew we had an absolute time cut-off of 36 hours. Our team was all feeling the effects of the last 30+ hours on the road both running and driving. We did our best to cheer each other on and will our way to the finish. Our last 2 runners had 2 hours and 20 minutes to finish 12.4 miles and get us over the line before the cut off. I have to say it was definitely touch and go.

I dropped our last runner off at Franklin Park and she had to run through Dorchester (not a safe area) to get to the finish line at UMASS Boston. We could tell she was struggling. So, one of our runners got out and stayed with her for a little over a mile and then her husband (one of our team) decided to run with her the rest of the way. Well to not drag this out any further, we all met near the finish line and ran across as one team. We finished in 35 hours 59 minutes and 52 seconds. Dead last. One team did not finish at all.

I am not sure where our energy came from but we whooped and hollered and were elated. We had finished a very grueling race. I personally had run 26.3 miles and somehow averaged 9:38 per mile. While I cannot say that I am pleased with my overall performance, I am very proud of my team and how hard we worked to get to the finish line. Looking back on it a week later, I have to say that I would do it again. I would just do a better job of planning out the running rotation to make sure all the runners were well rested and prepared for each of their legs. As Greg Anderson said, "Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” I couldn't agree more!

Jul. 10 – 8.10 miles (1:11:42, 8:51 pace)
Jul. 11 – 6.00 miles (53:44, 8:57 pace)
Jul. 12 – 4.00 miles (35:56, 8:59 pace)
Jul. 14 – 3.10 miles (27:51, 8:59 pace)
Jul. 16 – 6.20 miles (1:00:46, 9:53 pace) – Leg 1, Mass Dash
Jul. 16 – 3.80 miles (30:18, 7:56 pace) – Leg 2, Mass Dash
Jul. 17 – 9.80 miles (1:34:45, 9:34 pace) – Leg 3, Mass Dash
Jul. 17 – 6.50 miles (1:07:41, 10:26 pace) – Leg 4, Mass Dash
Jul. 23 – 5.00 miles (42:10, 8:38 pace)

Total Miles: 52.5 miles
2011 YTD Miles: 863.1 miles

Mass Dash Part 2

2011-07-10T15:11:00.003-04:00

I finished my last long run today in preparation for my legs in the upcoming Mass Dash relay race. We are tentatively starting off next Saturday morning at 6:00 am from the official starting line at the Mount Greylock visitors center. For those not familiar with Massachusetts, Mount Greylock is the highest point in Massachusetts and the second leg of the relay takes you 3.1 miles up to the summit (3,489 ft above sea level). For a West coast guy, that is not a very high summit. But I am sure my teammate Josh will think it is challenging when he heads up that 4-6% grade.

We were not able to entice enough runners to field a team of 12. So, a couple of us more daring runners have volunteered to log 4 legs. As you probably guessed, I opted to take on 4 legs. This means that I will be running 25.43 miles in total in this race. I have to admit I am a little nervous about being able to do 4 legs on very little sleep. The only comforting thing is that I will have some rest in between legs. I have completed 6 marathons, I am sure I can cover the distance. I am more worried about the heat and humidity during the daylight legs. All I can do is stay hydrated and go for it.

The first of my 4 legs (assuming we start at 6:00 am) will be at 1:30 pm on Saturday afternoon. It will definitely be warmed up by then. My first leg is Leg 11 and covers 6.21 miles and has a net elevation gain of 830 feet. I will be running on Route 112 from just south of Ashfield to Buckland Center. The race director says that this is a beautiful scenic area and very tranquil. Doesn't sound like a bad place to log my first leg.

Ashfield was first settled in 1743 and was officially incorporated in 1765. The town was originally called "Hunttown" for Captain Ephraim Hunt, who died in King William's War, and who had inherited the land as payment for his services. The first permanent settlement was in 1745, by Richard Ellis, an Irish immigrant from the town of Easton. The town was renamed upon reincorporation, although there is debate over its namesake; it is either for the ash trees in the area, or because Governor Bernard had friends in Ashfield, England. Ashfield is the birthplace of prominent director Cecil B. DeMille (whose parents were vacationing in the town at the time). (Quoted from Wikipedia)

Buckland was first settled in 1742 as "No Town," as it was not currently part of either the village of Charlemont or Ashfield, which the land belonged to as one large town. A sawmill was set up that year by Othneil Taylor and Asaph White, and eventually settlement occurred. However, the townspeople did not want to cross the Deerfield River or travel the long distance to Ashfield Village to attend services, so they petitioned the Massachusetts General Court for a separate incorporation. The town was incorporated on April 14, 1779 as Buckland, presumably named for the abundant hunting in the area. (Quoted from Wikipedia)

My second leg is Leg 18 which finishes at UMASS at Amherst. I should be starting this leg around 6:00 pm on Saturday. The leg covers 3.84 miles and has a net elevation gain of 30 feet. The end of this leg is the midway point of the race. They are supposed to have a campfire and "psychedelic Dixieland jazz" band playing there. They will also have food for us which will be helpful. The race directors recommend that teams stop here and rest for a while. There will be showers in the nearby gym that the runners can use. I am not sure what my team is going to do when we get to this point. We will have to see when we get there.

My third leg is Leg 26 and is the longest leg in the Mass Dash. If we don't rest at UMASS, I should be starting this leg around 2:00 am. The race organizers recommend that runners on this leg "take it easy here and enjoy a nice relaxing jog". The leg covers 9.8 miles starting at the Charlton Depot in Charlton. The leg has a net elevation loss of 380 feet.

Charlton was first settled in 1735. It was established as a District separated off from Oxford on January 10, 1755, and became a Town in 1775 by a law that made all Districts into Towns. It was named after Sir Francis Charlton. During the 1800s, farming continued to be the major occupation, but woolen mills were being built along some of the town's brooks by the turn of the twentieth century. The grave of John "Grizzly" Adams is in Charlton. Adams died of meningitis that he had contracted from an open head wound that resulted from an accident while training a monkey on tour with P.T. Barnum in 1860. It is said that P. T. Barnum paid for his tombstone. (Quoted from Wikipedia).

The finishing point of the leg is Lemansky/Rocketland Park in Auburn. Auburn was first settled in 1789 and was officially incorporated in 1808 as the town of Ward, in honor of American Revolution General Artemas Ward. The town changed its name to Auburn in 1837, after the Post Office complained that the name was too similar to the nearby town of Ware. Robert Goddard launched the first liquid-fueled rocket from his Aunt Eiffie's farm in Auburn on March 16, 1926. (Quoted from Wikipedia).

My fourth and final leg will be in Westborough. The leg is Leg 29. I should be starting this leg around 5:00 am on Sunday morning. I suspect that Mara and Nathan won't walk down to see me run by my neighborhood. The leg covers 5.58 miles and has a net elevation loss of 20 feet. The leg finishes at Westborough High School. If all goes well, I will be done running my legs by 6:30am on Sunday morning and then I can cheer on the rest of my team as we finish the last 7 legs.

The race finishes at UMASS Boston which is the home of the JFK Presidential Library. They say we will enjoy food from Domino's Pizza. If we can hit our goal pace of 9:00 minutes per mile, we should be finishing up just after noon on Sunday.

The Mass Dash was ”conceived as a two-day team adventure race with a very significant purpose, the Mass Dash will bring together hundreds of runners, sharing their time, their thoughts and themselves while racing across Massachusetts on a summer weekend, all dedicated to raising awareness and funds to support family, friends and neighbors in the fight against cancer." Each member of my team already donated $84 per member to meet our minimum fund raising requirement for the Dana Farber Cancer Institute's Jimmy Fund. If you are so inclined, please donate to our team. No amount is too small. You can donate by going to this link:

www.active.com/donate/massdash2011/tfrumkin

I will post full race report (assuming I survive) for your enjoyment.

Jun. 19 – 10.10 miles (1:31:38, 9:05 pace)
Jun. 20 – 6.10 miles (56:55, 9:20 pace)
Jun. 30 – 6.20 miles (54:09, 8:44 pace)
Jul. 1 – 6.20 miles (54:02, 8:43 pace)
Jul. 2 – 8.20 miles (1:12:02, 8:41 pace)
Jul. 3 – 10.10 miles (1:29:30, 8:52 pace)
Jul. 4 – 6.10 miles (53:46, 8:49 pace)
Jul. 5 – 3.10 miles (23:22, 7:33 pace) – Speed Work
Jul. 7 – 6.10 miles (53:16, 8:44 pace) – Tempo Run
Jul. 8 – 6.20 miles (54:56, 8:52 pace)
Jul. 9 – 8.10 miles (1:11:27, 8:49 pace)

Total Miles: 76.5 miles
2011 YTD Miles: 810.6 miles

Next Big Race

2011-06-19T10:03:00.005-04:00

I have decided to take on another crazy running challenge this summer. Some of my theater friends decided that they wanted to put together a team to run the 2nd Annual Mass Dash 200 Mile Relay. Yep, it is just like the relay I ran in New Hampshire. This team is going to be made up of some serious runners and some not so serious runners. Our goal is to finish the race with smiles on our faces and to have a lot of laughs along the way. Isn't that what running is really all about?

We will be running the Mass Dash on Saturday and Sunday, July 16th and 17th. We are not sure what time we will be starting but we do know we will be running over 200 miles in a non-stop relay race comprising 36 legs across Massachusetts --- from the Berkshires to Boston. On Saturday morning, our first runners will ascend Mount Greylock, Massachusetts’ highest point, and then explore the woods of the Savoy Mountain Forest. On Saturday afternoon, our runners will run along the Deerfield River and by the Shelburne Falls. Saturday evening we will be running through the college towns of Northampton and Amherst --- with a bonfire and some music at the University of Massachusetts --- and then over the Winsor Dam on the Quabbin Reservoir and along the Quaboag Pond in the moonlight.

On Sunday morning, our runners will run through the beautiful colonial towns of Westborough (I am hoping to get that leg), Hopkinton, Sherborn and Wellesley. And Sunday afternoon we will be running (mostly on fumes) through the Arnold Arboretum and Franklin Park in Boston, finishing the race and our adventure in the shadow of the John F. Kennedy Presidential Library, overlooking Boston Harbor on the grounds of the UMass Boston. We will have run almost the entire length of the state in a 24 hour period. Now doesn't that sound like fun.

Other than the fun I know I am going to have with my friends, the race is an event to help raise money for the Jimmy Fund. If you don't know, the Jimmy Fund is part of the Dana-Farber Cancer Institute, a cause of which I am a huge supporter. Since its founding in 1948, the Jimmy Fund has supported the fight against cancer in children and adults at Boston's Dana-Farber Cancer Institute, helping to raise the chances of survival for cancer patients around the world. The Mass Dash was "conceived as a two-day team adventure race with a very significant purpose, the Mass Dash will bring together hundreds of runners, sharing their time, their thoughts and themselves while racing across Massachusetts on a summer weekend, all dedicated to raising awareness and funds to support family, friends and neighbors in the fight against cancer."

If you want to support my run this summer, you can donate on-line by going to this link:

http://www.active.com/donate/massdash2011

I have been training hard to be prepared for this event. I will post pictures and maybe video from the race when it is over. What I am most proud of is being part of the running community that does so much to help to raise money to hopefully someday find a cure for this dreaded disease. "The visual tapestry of today's running scene now comes to us largely from the efforts of cancer survivors and their supporters. Indeed, the current running boom itself is in no small way indebted to the efforts of people getting involved in races to raise awareness for cancer research. Perhaps more important than that, though, is the financial contribution these runners and donors are making to fight the disease. More than $650 million annually. That's right: $650 million." (from Runner's World)

I believe that running for me is the ultimate celebration of life. Isn't that what we are raising the money for --- to help others be able to celebrate their lives as well, cancer free. I realize that my running for charity will not cure cancer in and of itself. But I feel like I am helping in my own small way to win the race to find a cure.

Jun. 5 – 8.10 miles (1:11:59, 8:53 pace)
Jun. 6 – 6.10 miles (54:03, 8:52 pace)
Jun. 7 – 5.00 miles (41:57, 8:23 pace) – Speed Work
Jun. 9 – 6.20 miles (49:23, 7:58 pace) – Tempo Run
Jun. 10 – 6.10 miles (55:41, 9:08 pace)
Jun. 11 – 10.10 miles (1:33:13, 9:08 pace)
Jun. 12 – 10.30 miles (1:33:37, 9:05 pace)
Jun. 13 – 6.10 miles (55:14, 9:03 pace)
Jun. 14 – 5.00 miles (42:06, 8:25 pace) – Speed Work
Jun. 16 – 6.20 miles (50:02, 8:04 pace) – Tempo Run
Jun. 17 – 6.20 miles (54:57, 8:52 pace)
Jun. 18 – 10.20 miles (1:29:47, 8:54 pace)

Total Miles: 85.6 miles
2011 YTD Miles: 734.1 miles

Carpe Deim!

2011-06-04T20:38:00.003-04:00

For those who actually read this blog, I am sorry I have not been a diligent in posting. It has been a wild couple of weeks. I am going to repost something my daughter Mara wrote that will explain everything. It is from her Tumblr post. I have to admit, I don't really understand how Tumblr works. But, it is a place where she can talk about her passion for Disney. She hopes someday to work for them and I am definitely hoping her dreams do come true. Since she posted it in a public forum, I am sure it is ok to post it here.

I almost died today.

I went to NYC with my school theater group, and I had a smoothie from Jamba Juice. When I ordered what I always ordered, I specifically said: “Hi, I’m allergic to dairy, so could I have the Berry Fulfilling with NO MILK OR ANY DAIRY” I took a couple of sips and started to feel like an allergic reaction was coming on. Usually I just throw up and then it’s better, but this…this was worse. In my 16 years of having life-threatening allergies, I have never had anaphylaxis (which is a deathly reaction that closes your throat) so I assumed my tightness of breath was just asthma. But it wasn’t. 45 minutes after I drank the smoothie, I was getting worse so I ran into a Verizon Wireless Store and asked to use the bathroom, I wasn’t getting better. So I told someone to call 911 and I asked someone to help me with my Epipen. The ambulance showed up and helped me. I felt so bad for my friends who had to see me like that. When the reaction calmed down, the doctor told me that if I waited any longer, (at most: 15 minutes) I wouldn’t be here. He said that it would have been fatal. I’ve never experienced that before. Ever. And now I’m just really overwhelmed at the thought of almost dying because what would I have done? I wouldn’t get to see Nathan (my brother) or my Mommy again, let alone all of my friends. My friends. My friends are my heroes today. They saved my life. And when I got out of the hospital, they bombarded me with 30 Disney toys and trinkets. The Disney Store in Times Square was what I was most excited about, besides seeing Daniel Radcliffe in “How to Succeed in Business Without Really Trying” (which my friends bought me a shirt from since I missed the show) I love them so much. <3 I just can’t handle the fact that I almost died today. (http://maradreamsofdisney.tumblr.com/post/5952347375).

The good news is that I was with them in New York and was able to ride to the hospital with her and be there for her. We did spend over 6 hours in the Pediatric Emergency Room at Bellevue Hospital in New York City. Not a lot of fun. The good news is, she is fully recovered. It took a couple of days for me to get back to normal. I obviously had to remain calm through the whole ordeal. All those hours of Boy Scout training sure came in handy. But, I have to admit I felt helpless. I am so grateful to Danny Rodriguez, Assistant Manager at the Verizon Wireless store at 125 W. 42nd St. I am sure his actions saved Mara's life that day.

As I rode home on the bus, I could not help but think about the famous Horace quote, "Carpe diem! Rejoice while you are alive; enjoy the day; live life to the fullest; make the most of what you have. It is later than you think.” I intend to seize the day every day because I know the sands in my hour glass are running low.

May 15 – 6.30 miles (54:38, 8:40 pace)
May 16 – 6.20 miles (54:52, 9:00 pace)
May 17 – 3.50 miles (28:01, 8:00 pace) – Speed Work
May 19 – 6.10 miles (51:10, 8:23 pace) – Tempo Run
May 20 – 6.10 miles (53:16, 8:44 pace)
May 23 – 6.10 miles (55:10, 9:03 pace)
May 28 – 6.20 miles (54:06, 8:43 pace)
May 29 – 8.20 miles (1:13:15, 8:56 pace)
May 30 – 6.20 miles (55:02, 9:02 pace)
May 31 – 3.50 miles (27:28, 7:51 pace) – Speed Work
Jun. 2 – 6.20 miles (50:10, 8:05 pace) – Tempo Run
Jun. 3 – 6.50 miles (56:10, 8:39 pace)
Jun. 4 – 10.10 miles (1:29:07, 8:50 pace)

Total Miles: 81.2 miles
2011 YTD Miles: 648.5 miles

A new road

2011-05-15T11:06:00.003-04:00

I have to admit to all of my fellow runners that I have been a bit lax in my running the past couple of weeks. The rest of my life seems to be interfering with my running life. You see my oldest was wrapping up his freshman year at Tulane University and I have been working on an evening of one act plays with the Westborough Players Club making my directorial debut and performing in one of the plays. So, you could say I have been a bit distracted. I am still getting in some good work outs and I don’t feel like I am losing any of my fitness level. I just know that I need to be well rested or I won’t be able to train in the manner I am accustomed to and that means some days I just have to take the day off.

It has been a strange time in my life. While running is still a constant so much is changing. My relationship with my kids is evolving. They obviously don’t need as much parental guidance as they once did. They are becoming adults and have no problem telling me how they feel or what they think. My wife always tells me that our job was to raise our children to be successful, happy, well rounded individuals. I think we have been successful in this regard. We always allowed them to be themselves, stressed the importance of sticking it out when they started something even if it turned out to be something they didn’t like. More importantly, we allowed them to try things and gain experiences both positive and negative.

I guess I realized that Nathan had become his own person when I got to Tulane to help him pack up to come home for the summer. He had already lined up his summer job. He had done all of his laundry, packed up his clothes, organized the rest of his things to be boxed up and was ready to come home. Back in August, his Mom was doing a majority of the work to get him ready to go off to college. The time away from home without us to make his bed, do his laundry, feed him, etc. forced him to mature into an adult. He was used to taking care of things without the help of his Mom or Dad.

The hard part for me was the realization that our relationship has changed. He still looks to me for advice on certain things. But, more often than not he tells me what he is going to do and is not looking for any commentary. We are still father and son. It is just that he doesn't need me in the same way he did when he was a little boy. I knew he was becoming an adult when he stopped asking where he came from and instead refused to tell me where he was going and what he was up to. Watching your child grow up is never easy. You want to hold on to things that were. You wonder what's to come. In the end though, we must let go of what they were and look ahead to what they will become when they are out there in the world on their own.

When I saw Nathan last week after being apart during his spring semester, it was obvious that he was coming home as a different person. He had experienced dorm life, ate campus food and made some really good new friends. He played intramural sports, experienced Mardis Gras, went to live music shows on Frenchmans Street and ate beignets at Cafe Du Monde. Even though he has grown up so much in this past year, I can see that he is still searching for his niche. I can see that he knows more about himself and what he wants to become even if he doesn't tell me directly. And as hard as it is to let those things we never want to let go of go, I know that letting go isn't the end of the world. It's the beginning of new life and a new and wonderful relationship with my son.

I wonder how I will feel in 2 years when I am experiencing the same feelings with my daughter Mara and our nest is totally empty. I am sure I will tell myself that the job of being a parent is never done. I hope that I can be happy in knowing my wife and I have raised independent young adults, which is no easy task. If I can do that I will give myself a pat on the back for a job well done and step onto my new road in life looking forward to what is ahead.

May 1 – 10.20 miles (1:30:33, 8:53 pace)
May 2 – 6.10 miles (55:36, 9:07 pace)
May 4 – 6.20 miles (54:14, 8:45 pace)
May 6 – 6.10 miles (55:00, 9:01 pace) – Tempo Run
May 7 – 6.20 miles (57:18, 9:15 pace)
May 9 – 6.50 miles (57:05, 8:47 pace)
May 10 – 3.50 miles (27:40, 7:54 pace) – Speed Work
May 12 – 6.20 miles (50:08, 8:05 pace) – Tempo Run

Total Miles: 51.0 miles
2011 YTD Miles: 567.3 miles

Helen

2011-05-02T08:57:00.002-04:00

On April 18, 2011, I went down to the Runner's Refuge for the Dana Farber Marathon Challenge runners at the St. John's Church in Hopkinton, MA just a few hundred feet from the starting line of the Boston Marathon. I had volunteered to help the DFMC team in any way I could plus I wanted to be there at the starting line to cheer on my friend Helen who was going to be running the race. If you have followed my blog since its inception you know that Helen and I met as part of the 2009 DFMC team. She would send me emails asking me questions about training and what to expect in her first marathon. We became fast friends which can only happen between fellow runners as we all share a passion for our sport.

I got to St. John's at 6:00 am and was assigned to be the team captain for the medical table inside the refuge. This table is where runners can pick up Vaseline, sun screen, band-aids, ibuprofen, etc. to help them prior to heading out to the starting line. I will say that I have now had conversations with complete strangers about where they may want to "lube up" that I would probably not have with even some of my closest friends. In fact, one woman walked up to me and said, “I need to get lubed up!” It took me a second to answer as I had to run through the various responses I might want to share with this runner before coming up with an appropriate response. We runners have no shame.

I kept an eye out for Helen knowing that she would not be one of the first runners through the door. When she finally showed up, we caught each other's eye and like in the old romantic movies ran across the room and hugged happy to see each other again. I will say she looked ready for the race. We chatted for a few minutes and then things began to get busy at the medical table. So, Helen headed off to chat with some other runners and to catch up with our other friend Tom.

When she came back, I asked her how her training had gone the last few weeks leading up to the race. Her response was very vague. At first I didn't think too much about it. But, as we continued to chat I suspected that something was not quite right. I can't say that I knew something was wrong. I chalked it up to her being nervous about the run and the fact that so much was happening inside the refuge that it was hard to focus. This meant that I was not able to really dig deeper as was being interrupted by runners asking questions about the race, where they could get decorations for their singlet, where to put the Vaseline, how could they prevent bleeding nipples, etc.

Soon it was time for the runners to head over to the corrals for the start of the race. I gave Helen one more big hug and wished her luck promising to be at the starting line before she headed off. Once the runners left, I quickly packed up the medical supplies so I could go out and watch the non-elite runners take off for Boston.

If you haven’t been at the starting line for the Boston Marathon, I can only describe it as a mass of amped up humanity. I finally found Helen and a bunch of the other DFMC runners. They were all pumped up and ready to go. Helen was dressed like a homeless woman. I told her she really needed to get out of the natty sweater and gardening gloves as she was frightening the other runners. There were a few chuckles from some of the DFMC team. When the start was finally announced, she reached over the corral and gave me one more hug and I told her to have a great race. I watched the DFMC team head down the hill and then headed back to the church to finish the clean up.

I still had a nagging suspicion that Helen hadn't told me everything. I decided to follow her on the BAA website. It took a while before she showed up on the tracking feed. I noticed that after they posted her half marathon time there were no further updates. I was worried. Later in the evening when she would have been done even if she had to walk the course, there was still no time posted. I never suspected that she would have not finished before they closed the course. But, that is Helen’s story to tell. You can read Helen's report here: http://10yearscancerfree.blogspot.com/.

I could take this opportunity to really get after Helen for pushing her body past the point she should have without risking serious injury. But, as a marathoner, I know how important it is to finish what you started. Plus, I know Helen respects the marathon and how it can take its toll on your body. The marathon asks a lot of a runner. Running a marathon is a humbling experience. It is a distance that teaches you something about yourself every time you run one. It is obviously a physical challenge. But, as Helen found out, it can also be a personally enlightening event. The marathon demands from you all that you have both physically and mentally. If you conquer the distance, it is a time for rejoicing but also a time for reflection on what it cost to meet that challenge. Helen knows this better than anyone after crossing the finish line this year.

As I reflected on what happened to Helen and the fact that I met one of my life's goals when I ran a 4 hour marathon in Boston, I became even more resolved to help my friend reach her goal. Helen has told me she wants to run a 5 hour marathon here in Boston. So, we have agreed that I am going to help her achieve that goal next year. We will both sign up for the DFMC team in 2012. It will be my responsibility to create a training program that will train Helen to run consistently at a pace that will allow her to reach the finish line in 5 hours or less. I know she had the willpower to do it. I know that I will be there every step of the way cheering her on. More importantly, I know that when we reach the finish line in 4:59:00, I will feel just as much satisfaction for having been able to help my friend conquer the beast that tried to crush her this year.

Apr. 17 – 10.20 miles (1:35:36, 9:22 pace)
Apr. 18 – 6.10 miles (55:06, 9:02 pace)
Apr. 19 – 3.70 miles (29:48, 8:03 pace) – Speed Work
Apr. 21 – 6.20 miles (50:20, 8:07 pace) – Tempo Run
Apr. 22 – 6.20 miles (54:43, 8:50 pace)
Apr. 24 – 10.10 miles (1:34:40, 9:22 pace)
Apr. 25 – 6.20 miles (55:50, 9:01 pace)
Apr. 26 – 3.50 miles (27:23, 7:49 pace) – Speed Work
Apr. 28 – 6.20 miles (49:56 8:03 pace) – Tempo Run
Apr. 29 – 6.30 miles (55:52, 8:52 pace)
Apr. 30 – 10.00 miles (1:28:45, 8:53 pace)

Total Miles: 74.70 miles
2011 YTD Miles: 516.3 miles

Running with purpose

2011-04-17T11:23:00.006-04:00

As runners we all get out on the roads for different reasons. Some of us do it to lose weight, to stay in shape, to unwind, to reduce stress, etc. But, there are some people who run to help others. In 2009, I ran the Boston Marathon as part of the Dana Farber Marathon Challenge (DFMC) Team. I can honestly say that it was the most rewarding run of my life and one I will never forget. I was obviously being physically challenged on race day. What was more challenging was getting up the nerve to go out and ask people to support my run with their hard earned cash. I am proud to say I successfully met the challenge on both counts.

Most of people who know me would say that I am a very outgoing person. I can engage strangers in conversation and make friends easily. However, this is the person I force myself to be in order to be good in my job and to overcome a very strong sense of introversion. My career choice forces me to speak in public forums and to meet new people daily in my real estate negotiations. But it has always been hard for me. I also get up on stage to sing, dance and act in front of an audience which is not something you would expect from someone who is shy by nature. Each of these things have helped me overcome my shyness over the years even though inside I am often tied up in knots. So, when I signed up for the DFMC Team, I knew my biggest challenge would be going out and raising money.

As strange as it may seem, the marathon race itself was not the challenge I was most worried about. I knew I could run 26.2 miles. I had done it five times before. If there was any trepidation about the race it was just some nerves about running what some runners feel is the pinnacle of all marathons -- Boston. I knew that those nerves would dissipate once I started running. When I toed the starting line in Hopkinton, I knew I had done all that I could do to prepare myself physically and there would be no need to look back on it. All I could do when the starter's pistol rang out was run my race and see what happened.

The challenge that I felt most anxious about was the challenge to raise at least the minimum required by DFMC. I was not sure I would be able to ask people for money. What helped me get over the anxiety and set up a program to help me achieve my fundraising goal was the thought that my effort could potentially help Dana Farber find a cure for cancer. Having lost loved ones and friends to this disease, I knew I had to overcome my fear and meet the challenge. It didn't matter how uncomfortable it made me feel to ask friends, family, business associates and even strangers to support my run. I was doing it for those who we have lost and for those who have survived. That higher purpose made it easier to do.

As I crossed the finish line and celebrated achieving one of my life's goals, I actually felt more pride about having overcome my own shy nature and exceeding my fundraising goal. There I was walking through the crowds past the finish line and feeling an utter sense of joy. I had accepted what for me was a risky proposition and somehow found the strength to endure the fear and exceeded my goal. As I look back on it now, I find that the numbers really don't matter. Instead, I just feel a sense of pride that comes from doing something for a greater purpose and having to overcome my own innate nature to do it.

I am nothing more than a runner who knows his limits but wants to continually challenge them.

Apr. 3 – 9.20 miles (1:24:33, 9:13 pace)
Apr. 4 – 6.70 miles (1:02:59, 9:24 pace)
Apr. 5 – 3.50 miles (27:25, 7:50 pace) – Speed Work
Apr. 7 – 6.20 miles (49:48, 8:02 pace) – Tempo Run
Apr. 8 – 6.20 miles (56:33, 9:07 pace)
Apr. 9 – 9.40 miles (1:25:43, 9:07 pace)
Apr. 10 – 10.10 miles (1:34:26, 9:16 pace)
Apr. 11 – 6.20 miles (56:36, 9:08 pace)
Apr. 12 – 3.50 miles (27:24, 7:50 pace) – Speed Work
Apr. 14 – 6.20 miles (49:52 8:02 pace) – Tempo Run
Apr. 15 – 6.30 miles (55:54, 8:53 pace)
Apr. 16 – 10.20 miles (1:30:33, 8:53 pace)

Total Miles: 83.70 miles
2011 YTD Miles: 441.6 miles

Race Pacing Strategy

2011-04-05T10:40:00.006-04:00

This year’s Boston Marathon is on April 18th and several of my friends will be toeing the line in Hopkinton. I will admit I am a bit jealous because Boston was the marathon where I finally achieved my goal of running a 4 hour marathon. I would like to see if I could do that again. As I reminisced about that race with a friend of mine recently it made me want to go back and look at my splits times for the race. Here is what I found:

Checkpoint - Pace per mile
5K - 9:07
10K - 9:11
15K - 8:41
20K - 9:01
25K - 9:02
30K - 9:05
35K - 9:06
40K - 9:08
Finish Line - 9:08 overall

I was shocked at how consistent my pace was throughout the race. Of course, it was the 5K between the 10K and 15K mark that allowed me to finish in 3:59:21. This made me want to go back and reread some articles I have saved about race pace and what the recommended strategy is for runners. Even though I did not have a specific strategy for Boston, I ended up running what is known as an even pace race.

Since many of you run and race regularly, you have no doubt heard of the negative split strategy. This is simply running the second half of your race faster than the first. I cannot tell you how many articles or discussions I have had with other runners where they talk about negative split racing and how it is the only way to race. The reason behind the almost fanatical devotion to this strategy is that the runner believes that the easier start allows them to preserve strength and energy for a fast finish. I also believe they prefer this strategy because they can pass a lot of runners in the last half of the race which I have to admit is fun.

I subscribed to the negative split strategy when I became a more experienced runner. I tried in every race to run the second half faster than the first. Unfortunately, I cannot recall a single race where I was able to do that. It makes me realize that there are a few flaws to the strategy. The first of which is that the strategy falls apart when a race course becomes more difficult in the second half of the course (i.e. Boston) than the first. Second, the longer the race the harder it is to run a negative split as you cannot reserve that much energy over a course that is 13 to 26 miles despite what most runners believe.

However, if you chose to use even pacing, you would maintain roughly the same pace per mile throughout the race. This strategy is also used by many runners and can result good finishing times as evidenced by my Boston finish. I read an article recently that said there have been studies showing that the fastest runners in most races were running the first half and the second half of the race in nearly equal times. Thus they were using an even pace race strategy. Based on my Boston performance, I now firmly believe that in a long race like a marathon this is the best strategy because it is very difficult for a typical runner to run a negative split in a marathon.

If you want to run a race with even pacing you will need to know what it feels like to run at your goal pace. This means that you will have to do at least one tempo run each week as you prep for a marathon. In the Brooks-Hanson Marathon Training Program this meant that each week I was doing a tempo run starting at 6 miles building up to 10 miles by week 15 of my training schedule. When I look back at my running log, I am convinced that the tempo runs were the runs that truly taught my body how to run at a consistent pace with relative comfort. Since I was shooting for a 4 hour finish as my stretch goal, I was running my tempo workouts at a 9:00 per mile pace.

The next time you are thinking about a long race (i.e. half or full marathon) sprinkle into your training schedule some tempo runs to help you know what it feels like to run at race pace. The closer to race pace that you can run without over training, the more benefit to your racing. In the end tempo runs are the best way to teach your body how to work at a higher intensity. It will also make it much easier to run an even pace race and hopefully reach your goal on that day. I know it worked for me.

Mar. 20 – 10.20 miles (1:33:23, 9:09 pace)
Mar. 21 – 6.20 miles (56:35, 9:08 pace)
Mar. 22 – 3.50 miles (27:28, 7:51 pace) – Speed Work
Mar. 24 – 6.20 miles (49:57, 8:03 pace) – Tempo Run
Mar. 25 – 6.40 miles (57:32, 8:59 pace)
Mar. 26 – 9.40 miles (1:25:43, 9:07 pace)
Mar. 27 – 9.20 miles (1:23:42, 9:06 pace)
Mar. 28 – 6.20 miles (59:29, 9:36 pace)
Mar. 29 – 3.50 miles (27:24, 7:50 pace) – Speed Work
Mar. 31 – 6.20 miles (49:35, 8:00 pace) – Tempo Run
Apr. 2 – 10.10 miles (1:30:28, 8:58 pace)

Total Miles: 77.10 miles
2011 YTD Miles: 357.90 miles

Has Spring Sprung?

2011-03-20T12:43:00.003-04:00

March in New England brings very disparate weather patterns making my runs different every day. The past two weeks have been really interesting. Several mornings, I got up and looked at the thermometer to find it was really cold. Other mornings the temperatures would have me thinking spring is finally here. The only problem with this type of weather pattern is that I never know what to wear or how many layers making my runs outside a little uncomfortable at times. Nevertheless, I am craving that warmer weather where I can just thrown on a pair of shorts, a tech t-shirt and my running shoes and head out for a run without needing to think about how many layers I might need to be comfortable.

As you can image, living in an area with very cold temperatures in the winter makes it difficult to run outside. I have become somewhat accustomed to the winters here in New England and finally have the right running gear to allow me to run outside in comfort (relatively speaking). After six winters here I created a rule that I will not run outdoors when the temperature is below 10 degrees or if the snow/sleet/ice make it too dangerous to be out on the road. In these cases, I head to my local YMCA and hit the indoor track or treadmill. Since training for the Boston Marathon I do all of my speed work outs on the treadmill to allow me to truly regulate my per mile pace.

The indoor track is nice, but 17 laps to a mile can get a bit tedious. The nice thing about the YMCA indoor track is that it is made of a resilient rubber surface which is a nice break for my legs from the asphalt and hard packed dirt I run on outside. The big negative to running on the indoor track is the canted road which puts a continual stress on the outside of one knee and the inside of the other. The track also has tight turns that cause repetitive stress to my legs and IT band. But, when the weather is in the single digits, I would rather do 102 laps indoors where it is warm than try to run outside in severe cold. Despite the availability of the track, I find most runners are downstairs on the treadmills.

As I said, I like to use the treadmill to do my mile repeats and tempo runs when gearing up for a marathon. The main reason I use the treadmill is that it is easy to clock my speed and distance. I don't have to guess my pace. In most of my workouts I set the incline at 2% which simulates the intensity of outdoor running and helps to make up for the lack of wind resistance when running outdoors. If I want to have a more strenuous speed session, I like to set the treadmill on random hills and at level 6 or 7. When I use this setting, I can easily get my heart rate up to 80% of my max and feel I get a big benefit cardiovascularly.

Even though I like the control and certainty of the treadmill for my speed sessions, I do agree that treadmill running isn’t perfect. Some of my running friends tell me they can't stand running on the treadmill as it is monotonous. When I am doing a 7 or 8 mile tempo run on a treadmill, I do understand their point. I try to find a place in my mind where I can just focus on the rhythm of my footfalls and drop into a somewhat meditative state. I listen to podcasts or music and try not to look at the treadmill screen and try to imagine I am running outdoors. The YMCA has huge picture windows that look out into a stand of trees and as the sun comes up I can almost fool my senses into thinking that I am actually outside as I run.

While I use the treadmill even in good weather for my speed work and tempo runs, I would rather run outside. Surprisingly, this former Southern Californian even likes it when the weather is cold, raining or snowing. I find that I feel more connected to the world I live in when I am out in the elements no matter how ugly they may be. The other big plus is that as you run you see different things each mile which helps to reduce the boredom you may find running on the treadmill. Even with the random hill workouts I find that the road gives me more variation as the road is canted and I get to dodge fallen limbs, potholes, etc. This keeps me much more focused on what is ahead making the whole run more interesting. Finally, I always enjoy running outdoors because I get to experience my run in a way you can't when running indoors. When it is hot I can really get a good sweat going or if the weather is inclement I can feel the rain or snow on my face. What's not to love about that?

I have read several articles that all conclude that if you run outside you are getting a much better workout. I am not sure that I come to the same conclusion. I say this because I can actually get my heart rate up much easier when running on a treadmill. But, I know that I use more of my lower body muscles when running outdoors because of all the varied surfaces and inclines I encounter. I do think that running outdoors better prepares you for racing because you are constantly being exposed to different weather conditions. Since I have run in every conceivable weather condition outside here in New England, I know what type of gear I will need for any race day condition and know that the elements will not hinder my ability to finish any given race. If I had never run outside, I don't feel that I would be as well prepared.

So, what does all this mean? Simple. I believe that I have found the perfect balance in my training. I use the treadmill and indoor track when the weather is too inclement for me to safely run outdoors. I also use the treadmill to allow me to really get in what I think are solid speed work outs and tempo runs. I couple this with at least 4 days of running outdoors in the elements. I used this combined training regimen when I trained for the 2009 Boston Marathon and it led to my marathon P.R. My advice is to try using the treadmill in the same way that I do and see if it doesn't help improve your times. But don't exclusively train on one. To really feel alive and part of this great big world that we live in you need to get out on the road and pound the pavement. It is at the end of a long run outside that I truly feel like I have accomplished something. Get out there and experience the elements, you'll be glad you did.

Mar. 5 – 10.10 miles (1:33:25, 9:15 pace)
Mar. 7 – 6.10 miles (57:06, 9:22 pace)
Mar. 8 – 3.20 miles (25:16, 7:54 pace) – Speed Work
Mar. 10 – 6.20 miles (49:50, 8:02 pace) – Tempo Run
Mar. 11 – 6.20 miles (55:57, 9:02 pace)
Mar. 12 – 10.20 miles (1:31:40, 8:59 pace)
Mar. 13 – 11.10 miles (1:42:11, 9:12 pace)
Mar. 14 – 6.20 miles (57:18, 9:14 pace)
Mar. 15 – 3.50 miles (27:45, 7:56 pace) – Speed Work
Mar. 17 – 6.20 miles (49:40, 8:01 pace) – Tempo Run
Mar. 18 – 6.10 miles (55:40, 8:59 pace)
Mar. 19 – 10.10 miles (1:28:15, 8:44 pace)

Total Miles: 85.20 miles
2011 YTD Miles: 280.80 miles

2011 Dana-Farber Marathon Challenge

2011-03-05T17:15:00.003-05:00

As most of you know, I was a member of the 2009 Dana-Farber Marathon Challenge (DFMC) team. I met some really great people through my participation on the team. It is that time of year again where many of my teammates are in training for the Boston Marathon as a part of the 2011 DFMC team. I will be there at the Hopkinton Start Area - Runner Refuge this year as a volunteer to help the runners get ready to run the marathon. As a volunteer I could be assigned preparation of food for the runners, manning the first aid supply station (which I did last year), helping them decorate their singlets for the race, manning the doors, and or whatever else they need. It was so much fun seeing all the runners and feel the excitement in the room. I can't wait to be there again this year.

Although I am not running on the DFMC team this year, I will support the efforts to raise money by donating to one of my friends, Helen Morey Gallo. She is a cancer survivor and has been cancer free for 12 years now! As she says on her donation website, "We train and run with thousands of special people in mind and hope in our hearts. Dana-Farber is setting the pace in the race against cancer, and we’re grateful for your help." So, if you find that you can donate a few dollars to help Dana-Farber reach their ultimate goal -- a world without cancer please copy the address below into your browser and donate. Or you can click on the title of this post and it will take you right to Helen's page.

http://www.rundfmc.org/faf/donorReg/donorPledge.asp?ievent=425293&lis=1&kntae425293=7FF2BC2FB632448BB9B4CABF341ED11C&supId=231091013

The Dana-Farber Marathon Challenge directs 100 percent of funds raised to the Claudia Adams Barr Program in Innovative Basic Cancer Research, which enables researchers at the leading edge of scientific sleuth work to achieve better cure rates and to enhance patients' quality of life. DFMC took its first steps in 1990 as one of the inaugural organizations in the official B.A.A. Boston Marathon® Charity Program. Last year I think the team raised over $4.0 million. I hope you will support the team and Dana-Farber.
Here are my totals for the last two weeks:

Feb. 20 – 10.10 miles (1:32:20, 9:10 pace)
Feb. 21 – 6.20 miles (56:52, 9:11 pace)
Feb. 22 – 3.10 miles (24:05, 7:46 pace) – 5K Speed Work
Feb. 24 – 8.10 miles (1:11:55, 8:53 pace) – Tempo Run
Feb. 25 – 6.20 miles (54:42, 8:50 pace)
Feb. 26 – 10.10 miles (1:26:59, 8:37 pace)
Feb. 27 – 10.10 miles (1:39:52, 9:53 pace)
Feb. 28 – 6.20 miles (59:03, 9:31 pace)
Mar. 1 – 3.20 miles (25:48, 8:04 pace) – Speed Work
Mar. 2 – 6.20 miles (55:38, 8:59 pace)
Mar. 3 – 6.10 miles (50:08, 8:04 pace) – Tempo Run
Mar. 4 – 9.20 miles (1:26:51, 9:26 pace)

Total Miles: 84.80 miles
2011 YTD Miles: 195.60 miles

Meant to be a Runner

2011-02-19T06:34:00.003-05:00

I have been rereading a book my wife bought me for Hanukkah that is about running and writing. It is entitled What I Talk About When I Talk About Running by Haruki Murkami. It is a short book at only 180 pages. But, the author has so captured so many truths about being a runner that I had to read it again immediately after I finished the book. I would highly recommend the book to anyone who enjoys running. One of the most interesting points Murkami makes in his book is:

"I think I've been able to run for more than twenty years for a simple reason: It suits me. Or at least because I don't find it all that painful. Human beings naturally continue to do things they like, and don't continue what they don't like...People basically become runners because they are meant to."

I realized after reading this passage that he is absolutely right. I, over the years, have told friends or family that I love running and that anyone can do it. After many years of running, I became somewhat of a zealot trying to convert people to my way of life. I can even remember saying on more than one occasion that anyone could run a marathon if they just put in the training time. What I failed to realize at the time is the critical point that Murkami is making...anyone can run a marathon but they have to want to. The reality is that most "normal" humans don't want to.

Murkami’s point that we become runners because we are meant to be is equally as powerful for me. As most of you who are part of the running community know, we all have many things in common. In fact, I can tell within a few minutes of meeting someone that they are probably a runner. With a few well placed questions, I can get confirmation. This provides an immediate common bond on which we can build a camaraderie. In my line of work as a real estate negotiator, this is a very powerful tool that helps me establish a working relationship with others early in the process.

I am sure you will agree that when runners get together we talk about running with a passion. We love to share stories and experiences. We are more than happy to give new runners advice and guidance to help them train and run better. We enjoy sharing our runs with other runners whether it is a weekend long run or an actual race. It is a very unique community where we are competitors yet we want to help our fellow runners even if it means they may ultimately beat us to the finish line. Isn’t that what makes being a runner so special.

What I find truly fascinating when I speak with other runners is their reasons for running. As you can imagine everyone has different motivations for becoming a runner. I have said in the past that I began running to get into shape after college. Why I have stuck with it for over twenty five years is not because I want to get in shape (although I stay in shape through running) rather it is because I have grown to love it. In fact, I would say that it is a big part of who I am as a person. It allows me to be a part of a larger group but be able to set individual goals to strive towards and ultimately achieve. In a sense, Murkami is absolutely right...I was meant to be a runner. I just needed to take those first steps to becoming a runner.

We each must find that inner strength that enables us to push through the pain while training. If we are truly not meant to be a runner, I suspect that we will not continue running when any adverse conditions arise. If we were to get up in the morning and dread our morning run, we would need to admit that we are not a runner. In that case, we would need to go out and find another passion to pursue. There is no need to go out and punish yourself if running is not enjoyable. I know that I have found the spark of passion that makes running a major source of joy and sense of accomplishment for me on a daily basis. It comes naturally. It cannot be manufactured. I cannot make you into a runner. Only you know if you are truly meant to be a runner. If you are meant to be a runner join us out there on the road and become a part of this broad and all inclusive community.

Feb. 6 – 8.30 miles (1:17:57, 9:24 pace)
Feb. 7 – 6.20 miles (56:56, 9:11 pace)
Feb. 8 – 3.10 miles (25:10, 8:07 pace) – Speed Work
Feb. 10 – 4.50 miles (41:49, 8:03 pace) – Tempo Run
Feb. 11 – 6.10 miles (56:09, 9:11 pace)
Feb. 13 – 6.20 miles (1:01:49, 9:58 pace)
Feb. 14 – 6.20 miles (56:23, 9:06 pace)
Feb. 15 – 3.00 miles (24:18, 8:06 pace) – Speed Work
Feb. 17 – 6.20 miles (49:34, 7:59 pace) – Tempo Run
Feb. 18 – 6.50 miles (59:24, 9:08 pace)
Feb. 19 – 7.10 miles (1:07:23, 9:30 pace)

Total Miles: 63.40 miles
2011 YTD Miles: 195.60 miles

Taking a Break from Running

2011-02-05T09:40:00.004-05:00

I read somewhere that a runner should take a vacation from running every so often to allow his body to fully recover from the training and to rejuvenate the desire to continue running. I can honestly say that I never took more than a couple of days off from running since I started back in 1985. As you know from reading this blog I have been a bit obsessive compulsive about my running. Looking back, I probably should have taken a few breaks from my training to properly recover from some of the minor injuries I suffered early on in my running life. However, Mother Nature had a bit of a surprise for me this winter forcing me to take a break from running.

For those who have not been following the news, we have had waves of winter storms each week since Christmas. My yard looks a lot like the North Pole with snow piled up over 2 feet and drifts as high as 4 feet. Icicles are hanging off my gutters like the Sword of Damocles ready to fall and put me out of my misery from this frozen wasteland I now call home. I am surprised a family of elves have not taken up residence in my mother-in-law suite. Needless to say the snow piles on the sides of the road make running even more hazardous than normal. This made me think twice about getting out on the roads the last couple of weeks.

I have only run a couple of days in the last 2 weeks for two reasons. First, running on the roads is dangerous and hazardous to my well being. Second, the roads have been so treacherous in the mornings; I can’t safely drive to the YMCA to run on the treadmill or indoor track. Therefore, I have accepted Mother Nature’s directive to stay indoors and relax. Not an easy proposition for me. There have been days that I was on edge and cranky because I could not get my run in that day.
Needless to say, I have really missed getting out there on the road. But, at the same time, I have enjoyed relaxing and letting my body recover. I did get my heart rate up during this layoff period as I was performing in “Joseph & The Amazing Technicolor Dreamcoat” and dancing quite a bit during the rehearsals and performances. Based on my soreness each day, I was definitely using muscles I don’t normally use. This made me feel like I was not losing any of my fitness level during the layoff.

On Monday of this week, I finally went out for a run. It was really nice to get back on the road. I can say with conviction that this short two week layoff came with good results. Muscles that I have been feeling some twinges of pain were pain free on this first run. I feel like all of the other minor nicks, bruises and soreness had time to heal fully. I am hoping that this will mean I can run injury free the rest of the year. More importantly, I felt a real enthusiasm to get up early and out into the cold dark morning for my run. Something I had not felt in some time.

I am planning to run a fall marathon and want to be able to put in the training through the spring and summer. I did not run a long distance race last year with the exception of the B.A.A. Half Marathon which did not exactly go as I had planned. I actually submitted a lottery entry request to the New York City Marathon a couple of weeks ago. Fingers crossed. I want to be able to say I ran in some of the biggest marathons in the United States when I finally stop racing. If I don’t get into the lottery there, I am looking at Philadelphia as the backup plan. Either way, I know that this little respite has given me that feeling of excitement about training again. Now, I need to get back out on the road and log some miles.

Jan. 16 – 10.20 miles (1:31:47, 9:00 pace)
Jan. 17 – 6.80 miles (1:02:28, 9:11 pace)
Jan. 20 – 5.20 miles (48:31, 9:10 pace)
Jan. 31 – 6.20 miles (56:20, 9:05 pace)
Feb. 3 – 6.20 miles (48:52, 7:53 pace) -- Tempo Run
Feb. 4 – 6.20 miles (58:33, 9:27 pace)

Total Miles: 40.80 miles
2011 YTD Miles: 132.20 miles

This just in...

2011-01-16T14:24:00.003-05:00

I was reading my Runner's World magazine (February issue) and was very happy to read that scientists have found more proof that running helps to keep us healthier and enables us to live longer. My first thought was...Duh!! Then I remembered that when I announced to friends and family that I was going to run a half-marathon that some felt that it would be dangerous to my well being. I would be injured or worse. You can only imagine what was said when in 1999 I committed to running a full marathon. Maybe the health benefits of running long distances is not widely accepted by our non-running friends and family.

Here are a couple of the things that Amy Rushlow noted in her article "It's All Good".

• People who run more than 35 miles a week are 54% less likely to suffer age-related vision loss than those who cover 10 miles a week. I think I am living proof of this scientific discovery. I did not need reading glasses until I was 48 years old. I remember my optician telling me that it was perfectly normal for a man my age to need reading glasses and that she was surprised I didn't need them sooner. Thank you running.

• Runners who log a weekly run of 10 miles (or more) are 39% less likely to use high-blood-pressure meds and 34% less likely to need cholesterol meds compared to those who don't go farther than 3 miles. During my annual physicals, my doctor always comments on my slightly below normal blood pressure. He is a runner too and believes that my dedication to my sport is helping me keep my blood pressure at a healthy level. In addition, by using some supplements like niacin, fish and flax seed oils, I have my cholesterol lower than it has been since I was diagnosed as borderline high 15 years ago. Thank you running.

• British workers were surveyed on a day they worked out and a day they didn't. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active. I wholeheartedly agree with this. I know that when I get to work after my morning runs I am ready to hit the ground running (no pun intended). I am very focused and am more productive than on days that I don't run or miss my run due to some scheduling conflict. This, of course, makes my boss happy. Thank you running.

• People who exercise for an hour a day are less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity. Since I started running back in 1985, I can only remember 2 or 3 times that I was actually sick and could not work. Twice it was due to a sinus infection. I wasn't sick very often as a child. Therefore, it is hard to correlate my running with my ability to avoid upper-respiratory-tract infections. But, if this study is correct, my running has definitely contributed to my not missing work due to illness. Thank you running.

• A review of 22 studies found that people who work out 2.5 hours a week are 19% less likely to die prematurely than those who don't exercise. A separate study found that active people have a 50% lower risk of premature death. This is the best news of all. I run on average about 7 hours per week. This means the odds are in my favor that I won't die a premature death. Of course, I won't know since I will be dead. But, thank you running in advance of my ultimate demise.

The best thing about all of the above is that I can now say with conviction that running is the most beneficial thing that I can do each day to live a long and healthy life. We as runners should be telling our friends and family about this great news. The thing is that so many people I talk to about running tell me how much they hate to run and that it is boring. Maybe that's for the best. I don't want there to be too many people out there clogging up the roads and my peaceful running routes. It's bad enough we have to share the roads with the cars. Can you imagine if there were more runners out there? Sorry, that is not how we in the running community think. I am however on the fence about whether to go out and proselytize about running and all the great things it could do to improve other's lives. If I really think it through the best way to motivate others to start living a healthier lifestyle is to be a role model. Demonstrate my passion by getting out there and doing it. If I do, I am sure others will follow.

Jan. 1 – 9.50 miles (1:25:51, 9:02 pace)
Jan. 2 – 9.10 miles (1:22:55, 9:03 pace)
Jan. 3 – 6.20 miles (57:27, 9:16 pace)
Jan. 4 – 4.50 miles (36:35, 7:58 pace) – Speed Work
Jan. 6 – 6.20 miles (50:38, 8:10 pace) – Tempo Run
Jan. 7 – 6.10 miles (56:27, 9:15 pace)
Jan. 8 – 8.30 miles (1:15:35, 9:06 pace)
Jan. 9 – 10.10 miles (1:34:27, 9:21 pace)
Jan. 10 – 6.00 miles (55:57, 9:20 pace)
Jan. 11 – 4.50 miles (36:34, 8:08 pace) – Speed Work
Jan. 13 – 6.20 miles (50:14, 8:06 pace) – Tempo Run
Jan. 14 – 6.20 miles (56:30, 9:07 pace)
Jan. 15 – 8.50 miles (1:14:07, 8:43 pace)

Total Miles: 91.40 miles
2011 YTD Miles: 91.40 miles

Find Balance This Year

2011-01-02T18:38:00.004-05:00

The world and I have completed another trip around the sun. At the end of the trip is this new post which happens to be the 100th post since I started writing down my thoughts about running and life. As I looked back over my previous posts, I noticed a post where I discussed the meaning of numbers in our lives and more specifically looked for meaning in the bib number I was given by the B.A.A. for the 2009 Boston Marathon. It made me want to see if the number 100 had any significance. Since I believe that numerology can teach us, I had a feeling that there would be a significance to the number 100.

As I discussed previously, each letter in the Hebrew alphabet has a numerical value. The numerical value of a word is determined by adding up the values of each letter. In this case, the number 100 is represented by the Hebrew letter kuf. I did a little research and found that the letter kuf when written is composed of two separate parts (see picture). It is said that this represents our ability as people to deal with heart wrenching loss and also be able to open our hearts to those in need. It also symbolizes that we are a broken vessel looking to be made whole again or holy, if you will. Therefore, I believe that this is a sign telling me that I need to look at my life as a series of letting go and embracing that which is new. This is never easy especially if it means having to say goodbye to a loved one when they leave this earth.

As we live our lives, we find that we all have to sacrifice something as we travel life's path. We as runners have to sacrifice time with our friends and family when we are out on the road training for our races. The word sacrifice can be defined as a way to make something sacred. The Jewish mystics would say that the letter kuf is calling on us to make a sacrifice and to repay to the source of all things (God) for that which we take out of life as we travel around the sun. If we never repay that debt as we go along we are, in a sense, breaking the circle of life. By breaking this circle, we and those around us become unbalanced. We need to find ways to maintain that balance especially when it comes to our running life.

Kuf also represents receptivity in our life. The broken letter shows us that in order to maintain balance we need to open our hearts and minds to new ideas, inspirations and teachings. It is said that if you focus on the letter kuf in a meditative way that you can increase your spiritual receptivity. Through this meditation, kuf can help you reduce your focus on the trivialities in your life and be more receptive to sanctity. As you look at the letter, you can see that it dips below the line of writing. In mystical circles, this symbolizes the ability to remove power from the negative side of the universe. If we can remove the negativity from our life we can regain control and find the balance we need. In a sense, kuf symbolizes two worlds, the good and the bad, life and death. Therefore, if we want to truly be happy we need to try and remove depression and sadness from our lives and instead focus on joy and fulfillment.

I have come to realize that my spiritual journey of transformation requires that I get to know who I really am and to try and understand and accept the unique combination of my personality and character traits. If I can truly learn who I am and what I can do to remove negativity from my life then I can regain the balance I need and hopefully uncover what my gift to the world should be. This balance should allow me to be more fulfilled in the coming year and find true joy and happiness.

I wish you all a year filled with prosperity, joy and happiness. See you on the road.

Dec. 19 – 8.50 miles (1:18:23, 9:13 pace)
Dec. 20 – 6.20 miles (55:25, 8:56 pace)
Dec. 21 – 4.00 miles (33:20, 8:04 pace) – Speed Work
Dec. 23 – 6.20 miles (49:21, 7:58 pace) – Tempo Run
Dec. 24 – 6.60 miles (56:20, 8:48 pace)
Dec. 25 – 8.10 miles (1:12:40, 8:58 pace)
Dec. 26 – 14.40 miles (2:17:02, 9:31 pace)
Dec. 28 – 4.00 miles (32:26, 8:09 pace) – Speed Work
Dec. 30 – 6.20 miles (50:15, 8:06 pace) – Tempo Run
Dec. 31 – 6.10 miles (53:22, 8:45 pace)

Total Miles: 70.30 miles
2010 YTD Miles: 1,746.50 miles
(I averaged 33.5 miles per week this year)

All American Runner...me???

2010-12-23T11:44:00.005-05:00

It is funny how we as individuals do not seem to age. Well, that is not true. But, we don't seem to age in our mind. You may wonder why I am bringing this up. It is simple, I read a lot about running in magazines, books and on-line. I occasionally come across descriptions of runners where they are called a "masters runner". Naturally, I assumed that a masters runner is someone much older than me. I imagined that you crossed over into the masters runner category when you turned 50.

Now, I don't want to burst any of your bubbles out there but you officially become a masters runner for road races at...40. 40!?! I have been a masters runner for almost 10 years now? I only ran one marathon as a "youth"? I have to say, I don't feel old enough to be a masters runner. I figured I had at least until my birthday in September before I would have to admit I was one of the older runners out there on the road. Not to mention the fact that I would inevitably receive my invitation to join AARP. Ugh! This was quite a blow to the ego when I found this little tidbit of information recently.

I decided to look into it a little further. I found a really nice website for National Masters News magazine (www.nationalmastersnews.com). I found out that even at my age I could become an All American Runner albeit in the masters category. In fact, in 2009 I ran a 5k in 21:19 which at age 48 was under the All American Standards of Excellence in Road Running (Men) of 21:49. I can honestly say that I never felt that I would be able to call myself an All American runner. I won't be publicizing it widely. But it is something to be excited about, right?

When I turn 50 in September, I will be shooting for some new PRs and more All American qualifying times. They are acheivable with the right training. I am not sure about the marathon time but it is worth shooting for as it would allow me to qualify for Boston.

All American Standards of Excellence
Road Running - Men
Age 50-54

5K - 22:42 - 7:19 per mile pace
10K - 47:16 - 7:37 per mile pace
Half Marathon - 1:37:38 - 7:27 per mile pace
Marathon - 3:35:09 - 8:21 per mile pace

As I contemplate my being a masters runner, I realized that the one thing I have going for me is my consistency. It has allowed me to run in all kinds of races and enjoy the challenge of each one while having fun and remaining healthy. I also have learned that as I get older, I can train rigorously as long as I take the requisite rest days. I am still running 6 days a week and logging good mileage. But, if I don’t feel good on a run, I simply slow down and take it easy. I know that the next run will be better. As long as I am consistently getting out on the road, I won’t lose my focus when I am ready to start seriously training for the next race.

I have also learned to set my training goals carefully. The goals I shoot for are challenging yet achievable. As you know, I set a pretty aggressive goal for the Boston Half Marathon and was a bit disappointed in not being able to reach it. Sometimes, we all set goals which are too lofty or unattainable and that they have a detrimental impact on our psyche. If we let it get too ingrained, we can lose motivation and might even choose to give up the sport we love. That is why I always set an attainable and a stretch goal. It allows me to walk away from a race feeling good about the effort even if I don’t hit my higher target goal.

The biggest challenge I found over the years is the need to manage my time well. Before having kids and a career, I didn’t have the same outside commitments as I do now and could devote more time to my running. Unfortunately, at that time in my life I didn’t dedicate the time to it. It may be why now I am an injury free runner due to the fact that I didn’t beat up my body when I was younger. To manage my time, I am a bit OCD about my running schedule. I plan out my workouts carefully and try my best to not waste any time during the workout. This way I can meet my training goals without sacrificing time with my family and friends and not detract from any of my work obligations.

I now need to think like a masters runner. I need to do a better job of regularly taking scheduled breaks from competing in big races. This year it happened naturally with some of my other outside commitments. But, I do want to train for and race in another marathon. As you know, training for a marathon is very time consuming and taxes us as runners both physically and mentally. Therefore, to remain healthy and not burn out, I am going to taking periods of time each year where I am just running for the sheer joy of it.

I would like to wish all of you and your families a most joyous holiday season and a very happy and healthy New Year! Run long my friends.

Dec. 5 – 8.00 miles (1:12:21, 9:03 pace)
Dec. 8 – 6.10 miles (54:49, 8:59 pace)
Dec. 10 – 3.10 miles (27:20, 8:49 pace)
Dec. 13 – 6.10 miles (54:20, 8:55 pace)
Dec. 14 – 3.50 miles (28:12, 8:04 pace) – Speed Work
Dec. 16 – 6.20 miles (49:34, 8:00 pace) – Tempo Run
Dec. 17 – 6.10 miles (56:48, 9:19 pace)
Dec. 18 – 10.00 miles (1:30:19, 9:02 pace)

Total Miles: 49.10 miles
2010 YTD Miles: 1,676.20 miles

Stretching to Run

2010-12-09T06:54:00.003-05:00

As 2010 starts to wind down, I have begun thinking about what it is going to mean to me when I turn 50 in September 2011. I can remember as a kid thinking that 50 is ancient. Looking at it from this vantage point is very different. I find it hard to believe that I will be 50 years old in about 10 months. If you had asked me when I was growing up, I can say with certainty that I was not thinking about being in shape to run a marathon at 50. I was hoping to not be on oxygen.

As I have discussed in a previous post, most experts will tell you that as you age your running is affected in a negative way. Yet, I posted my marathon P.R. at the age of 48 and am actually running consistently faster than when I was running 5 and 10Ks in my mid-20s. I attribute some of my improvement to the fact that I was not really pushing myself when I was younger. Therefore, I never suffered any major injuries or setbacks that could potentially affect me as an older runner. I also think that I have learned a lot more about training and thus have improved because I am training smarter and more consistently than in the past.

With all that said, I still can't help but start to think that my days of setting PRs are going to be behind me when I reach the 50 milestone. There is no doubt that your body will not respond as readily when you are my age as when you are in your 20s and 30s. Regardless, I know that there are two specific things that helped me reach goals I never thought possible. I lost weight and increased my flexibility. I don't need to go into a long discussion about weight loss. We all know that if you carry extra weight on your body it makes your heart work harder and you are going to be slower out there on the road. Flexibility on the other hand is something most weekend or mid-pack runners ignore as part of their routine but can profoundly help you stay healthy and on the road.

To become more flexible, I first started to consistently stretch after each and every run. I was and am still using what is known as static stretching after my runs. Static stretching is defined as "placing your body into a position whereby the muscle (or group of muscles) to be stretched are under tension. Both the opposing muscle group and the muscles to be stretched are relaxed." (http://www.criticalbench.com) I make sure I stretch my calf muscles, hamstring, quads, and the piriformis. You can find many different stretching routines that will allow you to keep all of these key muscle groups loose and flexible. It took me several different tries before I found the six stretches that work for me. Here is my post run routine:

Gastroc Stretch

The gastroc muscle is the muscle that actually propels you when you run. Place both palms against the wall with the leg you want to stretch back, several feet from the wall. Make sure you keep your heel firmly positioned on the floor. Place your other leg about halfway between your back leg and the wall and bend your knee. Keeping your back straight lean forward until you feel the stretch in your calf. I hold this for 45 seconds and then switch legs. I do 2 sets.

Soleus Stretch

Until about 3 years ago, I never stretched this muscle. It is the other calf muscle and is located in front of the gastroc muscle. This muscle is the one that helps you plant your foot and push off while you run. This one took a little effort to get right. You start in the same position as the gastroc stretch with your back straight and palms against the wall. The difference is that you bring your leg back towards the wall about half way and bend your knee. You need to drop your butt until you start to feel the stretch in your lower calf. Once you get the hang of it, it is actually an easy stretch. I hold this for 45 seconds and then switch legs. I do 2 sets.

Quadriceps Stretch

This is one of the most common stretches you see when you are around other runners. You simply place your hand on the wall to steady yourself and then grab your leg around the ankle and lift it toward your butt. The key to doing the stretch correctly is to keep your back straight and to not let your knee get ahead of your stance leg. I have started doing this without steadying myself against something. It makes the stretch harder to do but has improved my balance. I hold this for 45 seconds and then switch legs. I do 2 sets.

Hamstring Stretch

I have always had trouble with tight hamstrings. I have been doing 3 different stretches. First, I put my foot on a waist-high stationary object and then lean forward until I can grab my toes with my hand. I hold this for 45 seconds and then switch legs doing 2 sets. Next, I cross one foot over the other and then slowly lean forward and reach down until I feel a stretch in my hamstring. I switch feet and do it again. Then I do the stretch again with my feet parallel. I hold each stretch 45 seconds and do only one set. I finish my hamstring stretches lying on my back. I keep my back flat against the floor and my alternate leg stretched out and also against the floor. Then I grab the back of one thigh with both hands and pull it into a 90-degree position vs. the floor. I hold this for 45 seconds and then switch legs. I do 2 sets.

Downward Facing Dog

This is a yoga pose that helps to stretch my back, shoulders, hips and calf muscles. I start on my hands and knees. Next I set my knees directly below my hips and place my hands slightly forward of my shoulders. Next I lift my knees away from the floor. I push myself up into a "v" position with my hands and feet flat against the floor. I straighten my knees but do not lock them. I hold my head between my upper arms and don't let it hang. I hold this for 45 seconds.

Piriformis Stretch

The piriformis is a deep muscle located beneath the butt (gluteal) muscles. The piriformis muscle laterally rotates and stabilizes the hip. It is more important for athletes participating in sports that require a lot of changing of direction like tennis. But, it is equally important for runners because a healthy piriformis muscle that is both strong and flexible will keep your hip and knee joints properly aligned during your runs. To stretch this muscle, I lie on my back, cross my legs as if I am sitting in a chair and then grab the under leg with both hands. Next I pull the knee toward my chest until I feel the stretch in my butt and hips. I hold this for 45 seconds and then switch legs. I do 2 sets.

Leg Up the Wall

My final stretch is actually a yoga pose. This is very simple. I lie on my back. I pull my butt up as close to the wall as I can until both legs are at a 90 degree angle up the wall. I keep my legs relatively firm, just enough to hold them vertically in place. I hold this position for 5 minutes.

Recently I have started to do some dynamic stretching prior to my run. I had read that doing a few dynamic stretches prior to running will help to warm up your muscles prior to heading out for a run. I first saw a couple of these routines when I watched my son and his track team warm up before their races. These stretches increase your heart rate and body temperature and put your body through the range of movement it is going to perform during your training run albeit a little exaggerated. I only do four exercises before heading out. There are many more you can find out on the internet if you want to look into it further. Before heading out I do the following:

Small Lunges

This one is very simple. You place your hands by your head and squeeze shoulder blades together. Next brace your stomach and back. Take small steps forward dropping your back knee to about 6 inches from the ground and keep your front lower leg vertical as you do the lunge.

High Knees

I see this done at almost every race I have ever run. In reading up on this particular exercise, I learned that the real aim is to be light on your feet. As you do the exercise you need to lift your knees to a fairly high level without leaning backwards. Remember to take short steps.

Heel Flicks

This one is almost the opposite of the high knee routine. You need to take short steps lifting your heels up and trying to kick yourself in the butt.

Back Stretch

I have had some tightness in my lower back when I am running. So, to loosen it up prior to my run, I do a lower back bend forwards and backwards keeping my back straight. If you try it, make sure that you move with deliberate movements. Don't bounce. If you bounce, you could potentially pull a hamstring muscle.

Each of the four exercises I do for about 2 minutes and then head out for my run. I have found that even this short little routine helps warm me up (especially when it is cold) and gets me ready for the run. Try it out. You may find that it improves your runs and your overall flexibility over time.

Nov. 21 – 8.30 miles (1:13:38, 8:52 pace)
Nov. 22 – 6.20 miles (52:48, 8:31 pace)
Nov. 23 – 3.50 miles (27:57, 7:59 pace) – Speed Work
Nov. 24 – 6.10 miles (54:05, 8:52 pace)
Nov. 26 – 7.00 miles (1:00:14, 8:36 pace) – Tempo Run
Nov. 27 – 11.20 miles (1:38:05, 8:45 pace)
Nov. 28 – 8.30 miles (1:16:57, 9:16 pace)
Nov. 29 – 6.20 miles (56:15, 9:04 pace)
Dec. 1 – 6.10 miles (54:45, 8:59 pace)
Dec. 4 – 10.10 miles (1:33:02, 9:13 pace)

Total Miles: 73.00 miles
2010 YTD Miles: 1,627.10 miles

Been a long time...

2010-11-21T18:25:00.008-05:00

I know it has been a long time since my last post. Sometimes life just gets in the way of my plans. I had started thinking about only posting every other week. Then work travel interrupted my writing schedule. Next, I worked as a volunteer for my daughter's high school theater production of "A Midsummer Night's Dream" in which she played Puck. And finally, last weekend I was in Ithaca, NY with Mara's Concert Choir. So, I never found the time to set my thoughts to paper. I did keep running though.

The time off from writing made me look back on why I started writing this blog in the first place. I started it to let people who were supporting my fundraising efforts on behalf of Dana Farber know how my training was going. I figured that it was a way to help me keep potential donors engaged in the process and to help me reach my fundraising goal. That's all it was really for and about. As time progressed, I realized that it was becoming more of an outlet for me to share my passion for running.

I noticed that my posts became more about running issues and things new runners should be thinking about when they lace up their shoes. I found that I wanted to encourage new runners to try new things and longer distances. I especially wanted to encourage those who have been thinking about taking up running to get out there and try. I know that I am biased as I have been a runner and living a runner's lifestyle for 25 years now. I sincerely want to be the voice of encouragement. To be a place where you can come for advice and find a fellow runner who when he started never imagined he could run a full marathon ever let alone break the 4 hour mark at age 47.

There are so many reasons you should run. Running helps to improve your heart and lung functions which leads to living longer. Running helps to build your muscles making you feel more energetic and stronger overall. Running provides you those fabulous little endorphins which makes you feel happy. It also helps to reduce stress and anxiety. Plus it is so nice to be out on the road early in the morning as the sun is just coming up. There is a slight chill in the air. The solitude and quiet streets allow you to really commune with the world around you.

All runners know that exercise is good for you. Running is especially beneficial because it is a form of aerobic exercise which helps to improve your heart and lungs. The best part of all is that anyone can run. You don't need any special training. Other than a good pair of running shoes, there is no expensive equipment needed. Best of all when you are out there on the road you can truly just be yourself without any distractions.

I am going to try a new schedule of posts. I plan to post something every other week. If I sign up for a major marathon, I may go back to a weekly schedule. In the mean time, if there is anything you would like me to talk about here on this blog, feel free to post a comment here on the blog. Or you can drop me an email at tfrumkin@hotmail.com. I would love to hear from you. The running community is a small but passionate group and everyone is willing to provide you with support, advice and just comradeship.

Run long everyone!

Oct. 10 – 13.30 miles (1:53:44, 8:33 pace) - BAA Half Marathon
Oct. 12 – 3.10 miles (28:20, 9:09 pace)
Oct. 13 – 3.10 miles (27:55, 9:00 pace)
Oct. 14 – 5.10 miles (44:59, 8:50 pace)
Oct. 18 – 6.10 miles (54:26, 8:55 pace)
Oct. 19 – 3.10 miles (25:05, 8:05 pace)
Oct. 21 – 5.10 miles (42:52, 8:24 pace)
Oct. 22 – 6.20 miles (53:16, 8:36 pace)
Oct. 23 – 7.10 miles (1:02:35, 8:49 pace)
Oct. 25 – 6.20 miles (54:35, 8:48 pace)
Oct. 26 – 3.00 miles (24:51, 8:17 pace)
Oct. 28 – 3.50 miles (29:02, 8:18 pace)
Oct. 29 – 6.20 miles (54:43, 8:50 pace)
Oct. 30 – 8.50 miles (1:15:17, 8:52 pace)
Oct. 31 – 8.20 miles (1:11:52, 8:46 pace)
Nov. 2 – 3.20 miles (27:55, 8:43 pace)
Nov. 6 – 7.10 miles (1:04:02, 9:01 pace)
Nov. 9 – 6.20 miles (52:37, 8:31 pace)
Nov. 10 – 3.10 miles (27:38, 7:38 pace) -- Speed Work
Nov. 11 – 5.00 miles (44:38, 8:56 pace)
Nov. 12 – 5.00 miles (45:00, 9:00 pace)
Nov. 13 – 5.10 miles (44:57, 8:49 pace)
Nov. 14 – 3.00 miles (23:18, 7:46 pace) -- Speed Work
Nov. 15 – 6.00 miles (51:37, 8:37 pace)
Nov. 16 – 3.10 miles (24:35, 7:56 pace) -- Speed Work
Nov. 18 – 4.10 miles (32:43, 7:58 pace) -- Tempo Run
Nov. 19 – 6.00 miles (54:20, 9:04 pace)
Nov. 20 – 6.10 miles (53:54, 8:50 pace)

Total Miles: 150.8 miles
2010 YTD Miles: 1,554.10 miles

10th Annual B.A.A. Half Marathon

2010-10-15T17:47:00.003-04:00

As most of you know, I had been training for the 10th Annual B.A.A. Half Marathon. I had the chance to run with 4,550 other runners on Sunday, October 10, 2010. Yes, I ran the race on 10/10/10. Not sure if that has any significance. But, it is a cool date nevertheless.

This year’s race was run on a new course. It started out in Franklin Park and then headed out to wind its way through the City of Boston and Brookline’s Emerald Necklace park system. Here is how the B.A.A. describes the course:

“The 13.1-mile, rolling course is an out-and-back route that runs along the Emerald Necklace park system. For the first time, the B.A.A. Half Marathon will begin and end at White Stadium in Boston’s Franklin Park. The park, one of the oldest in America, is located in Boston’s Jamaica Plain and Dorchester neighborhoods. With a start on Pierpont Road, the course proceeds out of Franklin Park, over the Monsignor William Casey Overpass, and past the Arnold Arboretum and Jamaica Pond as The Arborway becomes The Jamaicaway. The course then passes Willow Pond and Olmsted Park, before the turn-around-point on The Riverway 4.75 miles into the race. On the return, runners hug the western side of the Emerald Necklace, with Leverett Pond, and Jamaica Pond now on the left. The race re-enters Franklin Park and loops around animal enclosures in the Franklin Park Zoo, before finishing on the track in White Stadium.”

I got to the starting line area about 7:30 am for the 8:30 am start time. It was pretty cold while standing around waiting for the chance to go over to the corrals for the start of the race. I was dressed enough to keep me warm but not too heavily that I would have to shed layers during the race. I do have to say that the sun being out did help keep me warm. I was surprised at how many runners were just in shorts and singlets. I guess the Californian in me just couldn’t handle that level of dress in 40 degree weather. Even though I have lived here in Boston for 6 years now, my blood is still not that thick.
We lined up at 8:25 am and after listening to the National Anthem were off right at 8:30. The horn blew and we headed out. I had set my goal for this race at 1:51:21 (8:30 per mile pace). My stretch goal was to run it in 1:44:48 (8:00 per mile pace). The starting mile was pretty crowded and I did not finish the first mile until 9:16. I was off my goal pace already. But, I didn’t sweat it. I just picked my way through the crowd and gradually did settle into an 8:30 per mile pace. Based on the crowds, I gave up on my stretch goal by the time I reached the 5 mile mark in 42:19 (8:28 per mile).

I will tell you that I did not really prepare myself for the race in one major category – knowing the course and its elevation changes. I was lulled into a false sense of security by the downhill at the start and the low rolling hills during the first 5 miles. I did not know what was ahead and it would cost me in the later miles of the race. Note to self – check the course profile in more detail in the future.

The next 5 miles had a series of slightly tougher hills. I could feel myself starting to fade a little bit. But, I told myself that I would be able to hold the pace. I was not feeling particularly fatigued. My legs were feeling pretty good despite the constant up and down on the course. I tried to keep my pace at 8:30 per mile and crossed the 10 mile mark at 1:25:29 (8:33 per mile). I felt like I could still hit my goal of 1:51:21 at this point. Little did I know what was ahead.

The last 5K of this new course is uphill most of the way. If I had been better prepared mentally, I don’t think I would have struggled as much in that last push to the finish line. I tried my best to keep up my pace as I headed down the hill from mile 10. I was thinking it would be fairly flat on the way to White Stadium. Instead, I was greeted with a long uphill portion from mile 11 to 12 to the entrance to the Franklin Park Zoo. As much as I wanted to, I could not hold my pace. I pushed on trying valiantly to stay on pace to hit my goal.

When I came out of the park and only had about 2/10 of a mile to go, I looked at my Garmin and realized that I had already hit 1:51:00 and would not reach my goal. I admit I was a bit disappointed. There was really nothing I could do about it. I crossed the finish line at 1:53:44 which was an 8:41 per mile pace. As I walked over to the recovery area to grab a bagel and some water, I knew the biggest problem in not being able to meet my goal was not knowing the course.
When I got home and loaded my Garmin data into my Running Log, I noticed that according to the satellites the course was actually 13.3 miles long. This meant that I actually had run the race at an 8:33 per mile pace according to the Garmin. Nevertheless, the official results are in and posted. I finished the 10th Annual B.A.A. Half Marathon in:

• 1636 Place out of 4,498 runners who finished (top 1/3)
• 125/230 Place in Males 45-49 (A little below the 1/2 way point)
• 5 mile - 42:19 (8:28 pace)
• 10 mile - 1:25:29 (8:33 pace)
• 13.1 mile - 1:53:44 (8:41 pace)

In retrospect, I have to say it was a beautiful course to run. I couldn’t have asked for a better weather day. And despite not reaching my goal, I had a really good time. I am not sure if I will run it again next year. Not because I am not interested in beating the course but because I had to miss Parents Weekend at Tulane this year due to the dates overlapping. I would recommend this race to anyone who has run a few half marathons in the past. I don’t think it is a good course or race to initiate you into the world of long distance racing. It is a little too difficult for a beginner.

Now what race should I be looking at for the spring?

Here are my totals for this week:

Sept. 19 – 14.10 miles (2:10:17, 9:15 pace)
Sept. 20 – 6.10 miles (57:46, 9:28 pace)
Sept. 21 – 8.30 miles (1:09:44, 8:24 pace) – Tempo Run
Sept. 23 – 9.00 miles (1:21:46, 9:00 pace)
Sept. 24 – 10.10 miles (1:37:16, 9:38 pace)
Sept. 25 – 10.10 miles (1:34:10, 9:20 pace)
Sept. 27 – 8.10 miles (1:18:54, 9:24 pace)
Sept. 28 – 8.30 miles (1:09:48, 8:35 pace)
Sept. 30 – 10.10 miles (1:25:08, 8:26 pace) – Tempo Run
Oct. 1 – 7.10 miles (1:11:36, 10:05 pace)
Oct. 2 – 8.10 miles (1:12:28, 8:57 pace)
Oct. 3 – 8.00 miles (1:17:18, 9:40 pace)
Oct. 4 – 6.30 miles (58:58, 9:22 pace)
Oct. 5 – 5.10 miles (45:57, 9:01pace)
Oct. 6 – 6.10 miles (57:45, 9:28 pace)
Oct. 8 – 6.20 miles (53:45, 8:40 pace)

Total Miles: 131.10 miles
2010 YTD Miles: 1,403.30 miles

Training After a Fast

2010-09-19T14:41:00.005-04:00

This past Friday night was Erev Yom Kippur, the beginning of the holiest days of the year for Jews like me. It is also the day where we as Jews eat our last meal, try to give charity to those in need, and ask others for forgiveness. The next day (Yom Kippur) is supposed to be a total day of rest. It is our obligation to publicly and privately petition others who we have wronged for forgiveness and confess our guilt. At the end of Yom Kippur, we consider ourselves absolved by God. What does this have to do with running? It is the fact that in Leviticus 16:29 we are mandated to afflict our soul. The Mishnah defines this affliction to include total abstention from food and drink. This abstention begins 20 minutes before sundown on Erev Yom Kippur and ends after nightfall the following day. How can someone who is training for a major endurance race accomplish this? That is the real question.

I have to say that I have always found great value in fasting on this holiday. I find that it gives me significant spiritual benefit as I sit in the synagogue and pray. I can think about my own mortality and the value of life. It is much easier to do this when I do not have to focus inward on my physical needs that day and instead focus on my spiritual well being. The key to an easy fast is to prepare for it much like I would prepare for a race. In some ways, Yom Kippur is a marathon leading up to the concluding service of Yom Kippur, known as Ne'ilah. The Ne’ilah service lasts an hour and you must remain standing the entire service. It is my favorite part of the day as you can feel some desperation in the prayers of this service. It almost feels like that last 2/10th of a mile to the finish line in a marathon. We are all trying to have a strong finish. It is our last chance to get in a good word to God before the holiday ends and the gates of heaven close. I want to have my name and those of my friends and family recorded in God’s Book of Life for another good and sweet year.

The challenge this year was that Yom Kippur was on a weekend. I usually log both of my long runs on Saturday and Sunday. This Sunday is my last big mileage day at 14 miles in my training schedule. As you can imagine, I cannot run on Yom Kippur. I have no issue missing a mid-week or speed work run. But, I have always felt that to truly be prepared for a long race like a half marathon that I cannot miss my long runs. This meant that I had to run all of my runs up to Friday with no break and to run the 14 miler on very little nourishment. I needed to prepare for the fasting and still be ready for a tough run on Sunday.

This week I was very careful with what I ate at each meal. I avoided salt as much as possible. I hydrated each day so that my pee was clear and copious. I ate a normal to slightly larger than normal meal at each sitting focusing mostly on complex carbohydrates (i.e. whole grain breads, pastas, rice, fruits, vegetables and beans). I never felt overstuffed, just full. My fast was not overly difficult this year. What I was hoping for was that I prepared adequately for the fast to allow me to get up on Sunday morning fueled sufficiently for my long run.

I ate a light meal last night after returning from synagogue just to have some fuel in my system for the morning run. I tried to get a good night's sleep as well. But, whenever I am thinking about a particularly tough run or a race, I have trouble sleeping soundly. Last night was no different. I did manage to get in about 6 hours total. It was just not fitful sleep. I finally dragged myself out of bed at 7:00 am and laced up my shoes for the 14 miles.

I had chosen a route that would not be particularly hard. But, it did have several rolling hills. None were particularly steep. The best thing about this route is that most of the streets are not particularly heavily trafficked. This meant I wouldn't need to worry about getting run over out there. I find that most drivers are courteous and move over slightly to avoid crushing me. Of course, there are still a few out there who are not paying particular attention to the road and I try to avoid them at all costs.

I headed out at about a 9:30 per mile pace figuring that I did not need to have this be any type of tempo run. I was just out there to log the miles and try and enjoy the beautiful morning. It was 57 degrees and sunny. Perfect for a long slow run. I have to say I felt surprisingly good for the first 5 miles and even conquered the first couple of hills with relative ease. I knew I had a long way to go. I had gradually increased my pace to a comfortable 9:15 per mile. The miles seemed to fly by and I was feeling almost no fatigue. I wondered if my carbo loading this week had worked to my advantage despite the lack of food yesterday. I concluded that it must have.

It wasn't until I crossed the 10 mile mark that I began to feel my legs getting heavier and my will to push on start to fade. I knew no matter what I could finish the mileage. But could I keep the pace up? I pushed on figuring that if I could make it to the 11 1/2 mile mark the rest of the route was either downhill or flat. Momentum alone could drag me to the finish. I did take a couple of 1 minute walk breaks just to get my mind right and erase those nagging messages to stop and walk the rest of the way. I pushed on.

I crossed the 11 1/2 mile mark and felt a sense of relief as I hit the long downhill portion of the course. My quads were burning as I tried to hold a steady pace rather than race down the hill. I reached the final 1 1/2 mile flat portion and knew I would finish. I committed to finishing all of my runs strong and today would be no different. I slowly increased my turnover and felt pretty good as I increased the pace. I hit the 14.1 mile mark and hit my Garmin not really knowing how well I had done given what I thought was a significant slow down between miles 10 and 12. I was amazed to find out that despite the perceived effort late in the run that I had averaged 9:15 per mile.

I am convinced that in the last few miles my fasting had an effect on my performance. It wasn't so dramatic that I had to stop running. It just made my effort seem harder than it normally would at that pace. I am convinced that my eating complex carbohydrates during the week did help me. Without those carbs fueling me, I am not sure I could have completed such a long distance. I am three weeks from race day and was able to complete the longest run of my training program. I feel good about being well prepared for the race.

Not only did I survive the run, I also enjoyed the spiritual cleansing that Yom Kippur gave me yesterday. For the first time as I sat in the synagogue, I truly felt like I understood Maimonides 13 attributes of God. They are:

1. The existence of God;
2. His unity;
3. His spirituality;
4. His eternity;
5. God alone the object of worship;
6. Revelation through his prophets;
7. The preeminence of Moses among the Prophets;
8. God's law given on Mount Sinai;
9. The immutability of the Torah as God's Law;
10. God's foreknowledge of men's actions;
11. Retribution;
12. The coming of the Messiah; and
13. Resurrection.

You can read an in depth discussion of each of these on the internet. By embracing these attributes, I realized yesterday that to truly atone for my transgressions I need to (1) be aware of my effect on the world around me and those I come in contact with; (2) take responsibility for my actions; and, (3) learn from my mistakes. If I can do these three things then I can be a better person, husband and father. I know that I will make mistakes again. I certainly have learned that through my training successes and failures. But, we are all in this together and we can all learn from what has happened before.

I look back on Yom Kippur 2010 and my training and realized that what Maimonides said applies to both my spiritual and running life. He said, "Be convinced that, if man were able to reach the end without preparatory studies, such studies would not be preparatory but tiresome and utterly superfluous."

Here are my totals for this week:

Sept. 12 – 8.10 miles (1:13:28, 9:04 pace)
Sept. 13 – 8.10 miles (1:13:33, 9:05 pace)
Sept. 14 – 7.00 miles (58:51, 8:24 pace) – Speed work, Mile Repeats
Sept. 15 – 8.10 miles (1:04:51, 8:00 pace) – Tempo Run
Sept. 16 – 7.10 miles (1:06:40, 9:23 pace)
Sept. 17 – 8.30 miles (1:17:12, 9:18 pace)

Total Miles: 46.70 miles
2010 YTD Miles: 1,272.20 miles

As the days get shorter...

2010-09-12T10:31:00.003-04:00

I have just finished my fourth week of training for the BAA Boston Half Marathon. I have to say that my training is going rather well. I have been able to do all of my speed sessions and tempo runs with no major issues. My longs runs have not seemed particularly difficult either. I attribute this mostly to the fact that I had been keeping up a steady basic training regimen for many weeks. This allowed me to kick up my mileage and hard training sessions with no injury or abnormal fatigue.

What I have noticed is that while the weather is getting better for running, the days are definitely getting shorter. I love running in 50 degree weather. But, I prefer to do it in sunlight or slightly overcast if possible. Here in New England the days start to get shorter long before the Autumnal Equinox which is Sept. 22 this year. Of course, this means when I get up for my morning runs, I know I will be doing most of that run in the dark with all of its requisite hazards.

I think that the hardest thing I had to adapt to when I moved up here to the Boston area was the very short daylight hours in the winter. I grew up mostly on the west coast and spent all of my life in the southern half of the United States. So, I never experienced such a lack of sunlight. As you all know, sunlight is very important to our health both physically and mentally. Even I have succumbed to seasonal affective disorder (SAD) or the winter blues. Your body needs exposure to sunlight to get your body to produce Vitamin D.

You may not know that Vitamin D helps to prevent osteoporosis, depression, prostate cancer, breast cancer, and even effects diabetes and obesity. I have read that Vitamin D is one of the most underrated nutrients in the world of nutrition. When I was struggling a bit with my running and feeling overly tired even before I headed out, I learned that if I was going to be able to train and race optimally, I could not have any nutrient deficiencies including Vitamin D. At my annual physical, my doctor let me know that I was slightly deficient in my Vitamin D levels and recommended that I start taking Vitamin D supplements. This winter will be my first time training while keeping my Vitamin D levels at their optimum level.

I have lived here for 6 years now and still have not gotten used to the short days. I find that as winter drags on, I have a tougher time getting out the door for my runs. Like many people who live in the northern portion of the US, it is not uncommon for me to feel lethargic during the winter with its short daylight hours and overcast days. Our bodies run in accordance with a biological clock each day. Our moods and energy are affected by light and when we don't get enough natural light on our skin during the day it messes with our natural clock. Because I know this is the case, I try to get outside when it is sunny during the winter months to try and keep my clock in balance and my moods upbeat.

I need to remain in shape to be able to periodically run in half or full marathons. This means that I will have to continue to train in the dark during the months of October through April. I will admit that it is sometimes difficult to get up and get out the door. But, even though there is no sunlight to lift my spirit, the act of running always gets me energized for the day.

Here are my totals for this week:

Sept. 5 – 12.10 miles (1:48:43, 8:59 pace)
Sept. 6 – 6.10 miles (55:38, 8:58 pace)
Sept. 7 – 7.00 miles (58:57, 8:26 pace) – Speed work, Mile Repeats
Sept. 8 – 7.10 miles (57:34, 8:07 pace) – Tempo Run
Sept. 10 – 6.10 miles (54:48, 8:59 pace)
Sept. 11 – 10.10 miles (1:30:57, 9:00 pace)

Total Miles: 48.50 miles
2010 YTD Miles: 1,225.50 miles

Tempo Runs are Critical

2010-09-07T08:17:00.003-04:00

I have finished 3 weeks of training for the BAA Half Marathon and am actually feeling pretty good. I was a little bit nervous about the speed work and tempo runs because in my maintenance plan, I was not really sticking to any particular work out to keep my speed and goal pace fitness level. I would basically run based on how I felt and if I felt I could push the pace I would. Otherwise, I would do a comfortable run and get my miles in to maintain my overall fitness. I figured I could ramp up my training at any time and not suffer too bad.

I was a bit anxious about the tempo runs because I learned during my training for the Boston Marathon that the tempo run is probably the critical work out in any long distance runner’s training program. It is the one run that teaches your body how to run for long periods of time at a set pace. In my case, I wanted to run the Boston Marathon at a 9:00 per mile pace and succeeded averaging 9:08 per mile. Since then I have wanted to be able to drop my pace by a full minute which is not easy at my age. I know that training at a pace outside my comfort level is not easy but it is critical for fast racing.

Tempo runs, as any serious runner knows, cause your body to produce lactic acid which accumulates in your muscles and causes muscle fatigue. The goal of a tempo run is to train your body to reduce the amount of lactic acid build up over time as your body gets used to running at this faster pace. If you are successful, you will find that when race day comes you will be able to run at a faster pace with out as much muscle fatigue and soreness in your legs.

I have done 3 tempo runs so far and have found that my muscle memory is really helping me maintain the runs at my goal pace. When I set out on a tempo run, I always run the first mile or so at a slightly slower than goal pace. Once I feel warmed up, I then ramp up my speed to the point where I am clocking in at my goal pace. As I near the end of my run, I always try to drop my pace for the last mile to 10-15 seconds below my goal pace to allow me to try and finish strong.

When I finish my tempo run, I always cool down by walking for at least 8-10 minutes. Then I begin my post run stretching routine to help keep my muscles loose. It is also very important to refuel as soon as you can after a hard tempo session. I will drink plenty of water or a 50/50 mixture of water and Gatorade. I will typically make myself an egg and cheese sandwich or bagel using egg whites or egg substitute to keep my cholesterol in check. I find that if I do this my body recovers much quicker than if I skip the food or don’t replenish my liquids.

I only do one tempo run per week. You should never use them for any of your other daily runs. Tempo runs put a lot of stress on your muscles. I use my recovery run days to allow my body to recover from the hard effort and rebuild. As you have probably noticed, I typically do my tempo run on Thursday. This gives me 2 days of recovery running before I have to log my long run. I am convinced that I was able to reach my goal of running a 4 hour marathon because I trained my body to run at a steady pace for a long period of time. If you are not incorporating tempo runs into your weekly training program, I would highly recommend it if you want to get faster and start setting new PRs.

Here are my totals for this week:

Aug. 29 – 8.50 miles (1:15:27, 8:53 pace)
Aug. 30 – 8.10 miles (1:16:07, 9:24 pace)
Aug. 31 – 5.80 miles (49:11, 8:29 pace) – Speed work, Mile Repeats
Sept. 2 – 7.10 miles (57:08, 8:03 pace) – Tempo Run
Sept. 3 – 7.10 miles (1:05:39, 9:15 pace)
Sept. 4 – 7.10 miles (1:03:22, 8:56 pace)

Total Miles: 43.70 miles
2010 YTD Miles: 1,177.00 miles

My New Goal Race

2010-08-28T17:24:00.004-04:00

On August 16th, I started training for the Boston Athletic Association’s Half Marathon. The trouble is that only gave me 8 weeks to prepare. I started diligently training the race but am nervous I am not giving myself enough time to properly train for the distance. Up to this point, I was simply doing maintenance work outs. In the past, I have typically used a 12 week training program for a half marathon. This makes me feel a little nervous about how I will do in this race. I am not worried about finishing, I am simply wondering if I will be able to run a good race or burn out along the way.

My training program will consist of Sunday long runs with the longest being 14 miles in Week 5. On Mondays I will do alternating recovery runs of 6 or 8 miles. Tuesdays will be reserved for my speed work which will consist of mile repeats. My day off will be Wednesday. Thursdays will be reserved for tempo runs at my goal pace of 8:00 per mile. Friday will be a recovery run day of between 6 and 7 miles. Finally, Saturday will be a medium long run at a comfortable pace. My biggest mileage week will be 50 miles.

The question is whether or not 8 weeks will be enough time to properly prepare for a half marathon. I have been averaging over 30 miles per week since running the Boston Marathon. I have consistently logged 2 runs of 10 miles each week. This makes me feel that if I can get in both the speed work and tempo runs with out any problem I will be ready when the time comes. I am certainly not a couch potato so there should be no issues with my training as long I a stay in tune with my body and don’t push it if I am feeling tired or sore. I want to make sure that I avoid any injury, over-training or unnecessary fatigue. As you know, these situations could force me to stop running which will result in a negative impact on my overall fitness and my race.

This leads me to my goals for the next 8 weeks. First, I will be consistent. I will do my scheduled work outs diligently. Second, I will use the solid base of miles I have been running to build up my long run mileage without the risk of injury. Third, I will do the speed work and tempo runs necessary to become a better runner and be able to feel my goal pace rather than have to look at my Garmin. And, finally, having learned the proper pacing that will allow me to try to achieve a PR; I will strive to always finish stronger than when I started my run.

Wish me luck. This will be the shortest period of preparation I have ever tried prior to running a race of this distance or longer. I will just have to keep in mind that I am doing this for fun not glory. The key to running is to have fun and enjoy the experience despite what may happen on race day.

Here are may totals since my last post:

Aug. 8 – 10.10 miles (1:30:15, 8:56 pace)
Aug. 9 – 6.20 miles (56:46, 9:10 pace)
Aug. 13 – 6.00 miles (53:07, 8:51 pace)
Aug. 16 – 6.20 miles (53:14, 8:35 pace)
Aug. 17 – 3.00 miles (23:18, 7:46 pace) – Speed work, 5K pace
Aug. 18 – 6.10 miles (49:11, 8:05 pace) – Tempo Run
Aug. 20 – 6.10 miles (55:26, 9:06 pace)
Aug. 21 – 7.10 miles (1:07:22, 9:37 pace)
Aug. 22 – 10.10 miles (1:37:49, 9:37 pace)
Aug. 23 – 6.20 miles (56:20, 9:05 pace)
Aug. 25 – 5.80 miles (49:14, 8:29 pace) – Speed work, Mile Repeats
Aug. 26 – 6.10 miles (48:38, 7:59 pace) – Tempo Run
Aug. 27 – 6.10 miles (54:47, 8:59 pace)
Aug. 28 – 8.20 miles (1:12:11, 8:48 pace)

Total Miles: 93.30 miles
2010 YTD Miles: 1,133.30 miles

Letting go...

2010-08-21T20:43:00.007-04:00

I have been trying to come up with a blog post for the past two weeks. But, it has been really difficult to focus on running topics. You see this week my wife and I are taking our son Nathan to New Orleans to start college at Tulane University. Needless to say this has been top of mind as we prepare ourselves for a new phase in our life together. Our family dynamic will forever change.

It made me think about my trip to college for my freshman year. There I was thirty-one years ago sitting on a plane on my way to Dallas/Fort Worth for my first year of college. My parents had driven me to the San Diego airport with my trunk and suitcase and gave me a bug hug before putting me on the plane. As I sat there thinking about what was ahead, I felt like I was now an adult. I was emancipated from my parents and I was going to be responsible for making all my own decisions. A friend of our family picked me up at the airport for the drive over to TCU. We pulled up in front of Brachman Hall and the next thing I knew I was truly on my own in a strange place and I didn’t know anyone.

What a difference moving into college is today. Instead of dropping your child off at the airport and saying, “See you at winter break”; Bev, Mara, and I are all going down to New Orleans to be there to help Nathan move into his dorm. On Sunday we will go to receptions at various places around the Tulane Campus allowing us to see what lies ahead for our son. We will have a chance to see where he is going to live. We will meet his roommate. We will get to see where he will be going for High Holiday services. My parents did not see any of these things until they came out for Parents Weekend a full 5 or 6 weeks after I had arrived on campus. I am not sure if the move in events are more for the students or the parents.

As I reflected on leaving home and embarking on the next phase of my life, I remember how scared and excited I was at the same time. I would be able to make all of my own decisions. I could stay up as late as I wanted. I could do anything I wanted and suffer the consequences for my actions. I am not sure how my parents felt that day when they sent me off to TCU. I don’t recall either of them being particularly emotional as we said good-bye. They could have been hiding it from me so that I wouldn’t feel any trepidation about leaving. I have never asked them. But, I do know that I am a bit emotional about my son leaving home. I will do my best to not show it when we say that final good-bye on Sunday evening.

I am sure that Nathan is feeling many of the same feelings I felt those many years ago. The big difference is that I am looking at it from the other side this time. I am having to let Nathan go. I know that he will not only get a great education at Tulane but he will also have many new adventures during his four years there. My hope is that we raised him well and that any trouble he gets into will be minor. I also hope that he will meet some great people and gain lifelong friends like I did during my years at TCU. I really do enjoy seeing the excitement on his face when he talks about living in New Orleans and going away to school. It makes me believe that when I see him next, he will be more mature and have started to find his own niche in the world.

My other hope is that even though Nathan is not going to be part of the Tulane Cross Country or Track Team that he keeps running. When I was his age, I really didn’t like to run at all. It wasn’t until I moved back to Fort Worth from Las Vegas in 1986 that I took up running in hopes of trying to stay in shape. Little did I know that it would become a life long passion. Nathan does love running and I know that he will continue to run while at Tulane. He may even join the school’s running club. It is probably selfish of me to want him to stick to it. The main reason is that I really want to run a marathon with him some day. He always says that he is a sprinter and would never be able to run a marathon. I felt the same way when I signed up for my first marathon. I know that if he puts his mind to it, he can finish a marathon and in a much faster time than his old man. What will make it special for me regardless of how much faster he is will be the fact that we conquered the distance together.

Nathan and I had some great adventures over the past 19 years. I really appreciated the fact that he was willing to share all of his Scouting years with me. It is now time to let him go off and have his own adventures. It will be my job now to sit back and enjoy hearing his stories. What I need to do now is recognize who he has become and find solace in the fact that Bev and I helped him become the man he is today. I will admit here that when we do leave him on Sunday I may shed a few tears. But, I need to remember to celebrate the moment and the successful young man we are leaving behind. My mother is really fond of our Native American culture. There is a Navajo proverb that says: "We raise our children to leave us." What we have to understand is that the penultimate moment of parenting is when your child sets off on his own in a confident manner. He couldn’t have done it without our guidance. I will miss him. But, at the same time, I wouldn’t want it any other way.

A few Zs Are Good For You

2010-08-07T10:55:00.004-04:00

For those who have been reading this blog for a while know, in addition to running, I spend a lot of my free time performing with various community theater groups near and in my home town of Westborough. As you can imagine most rehearsals are in the evenings after work and I don’t usually get home until well after 10 p.m. This means that many times when the alarm clock goes off at 5:00 am for me to get up and out for my morning training run, I am not as well rested as I should be. It made me wonder whether or not sleep deprivation interfered with my running performance.

When I went back and looked through my running log, I noticed that as long as I had at least 6 hours of sleep the night prior to a training run, I was able to finish the run at the pace I had set out in my training schedule. However, if I didn’t get the requisite 6 hours, my runs did suffer. But, only when I had less than 6 hours of sleep for 2 or more nights in a row. It dawned on me that I need to have a consistent sleep pattern, not just a set amount of sleep on any given night.

I have read several articles over the years that discuss the "optimal" amount of sleep needed to perform at your peak level. The consensus is that there is no “optimal” amount. It varies from runner to runner. What I do know is that I don’t have the luxury of being able to sleep 8, 10 or 12 hours a night like my teenage children. This is due mostly to the various daily activities I have to do each day. The key then is to figure out how to get enough sleep to allow me to be able to complete the workouts I need to enable me to get to the starting line well prepared for future races.

Since I know I will not be able to get more than 6 maybe 7 hours of sleep on any given night, I try to get in a couple of naps on the weekend after my long runs. I have found that a short 15-20 minute nap in the afternoon always provides me with a fresh burst energy. I am not a big caffeine drinker as I don’t like coffee and rarely drink tea. Most of my caffeine comes from soda. Since I am a runner and have lost the weight I wanted to lose, I have tried to really limit the number of sodas I drink during the week. Not only that soda is simply not good for you and is just a bunch of empty calories.

If you are having issues completing your training runs or having trouble during a particular work out, you may want to go back and assess how much rest and sleep you are getting each night. I suspect you will find that you are a bit sleep deprived. If so, you need to either increase your hours of sleep each night or plan a few naps. A planned nap is simply taking a nap before you actually get sleepy. This is what I do when I know that you will be up later than usual and I have a particularly tough work out the next day. The only thing you need to keep in mind is that if you nap too late in the day, it might affect your nighttime sleep making it difficult to fall asleep when you go to bed that night. Since I run in the early mornings, I typically will take a nap before lunch.

By now you are probably thinking, what does this really have to do with running. I can only tell you that from personal experience getting enough sleep is a key factor in being able to perform at your highest level. But, if you can't get those needed hours of sleep at night, a nap is a great way in improve your mental and physical capabilities. Try it some time, you may find you like it. I know I do.

July 25 – 10.00 miles (1:34:00, 9:24 pace)
July 26 – 6.10 miles (53:21, 8:45 pace)
July 27 – 3.50 miles (29:15, 8:22 pace) – Speed work, Mile Repeats
July 29 – 6.10 miles (49:07, 8:03 pace) – Tempo Run
July 31 – 9.10 miles (1:19:53, 8:46 pace)
Aug. 1 – 10.10 miles (1:32:19, 9:09 pace)
Aug. 2 – 6.00 miles (54:13, 9:02 pace)
Aug. 3 – 4.00 miles (34:10, 8:33 pace) – Speed work, Yasso 800s
Aug. 5 – 6.10 miles (48:49, 8:00 pace) – Tempo Run
Aug. 6 – 6.10 miles (56:40, 9:18 pace)
Aug. 7 – 10.10 miles (1:29:12, 8:55 pace)

Total Miles: 77.20 miles
2010 YTD Miles: 1,040.00 miles

Blisters!!!

2010-07-26T03:19:00.001-04:00

Two weeks ago, I got a blister on my right second toe. I couldn't believe it. I have not had a blister on my foot caused by running since I started running back in Watauga, Texas in 1985. I have to admit I did get a nasty blister at Philmont Scout Ranch. But, that was caused by not airing my socks out when we took our lunch break one day. So, when I pulled off my sock and saw the large blister I was a bit surprised. Partly because I didn't feel it when I was running and partly because I had not had one in such a long time. More importantly, I know how to avoid them.

As most of you know, blisters are caused by friction. In the case of running, the blisters form on your feet and toes because your socks are rubbing against the surface layer of your skin. Over time, this continued friction causes the top layer of skin to separate from the second layer of skin forming a blister. I have noticed that the few times I have had blisters from hiking my socks had simply gotten too wet from my feet's sweating even though I had wicking socks on at the time. The friction can also be caused by seams on your socks rubbing against your feet and toes as you run.

One of the warning signs of a blister forming is what most people call a "hot spot". You feel it where the blister is starting to form. It can be visually identified as redness on your skin. Once this starts to happen, fluid will form between the top two layers of skin to protect your skin from the continual rubbing. As the fluid builds up beneath the part of the skin being rubbed you will start to experience pressure and pain at that spot. I always seemed to develop blisters on and between my toes. You may experience them on the sole of your foot or your heel.

The common cause is your feet getting hot and sweaty thus causing your socks to adhere to your feet. Once this happens, your sock and foot rub against each other and the inside of your shoe. This causes the "hot spot". You should be able to feel this as you run. New shoes are a common cause of blisters forming. And, of course, they are also a common problem for runners especially those runners who participate in long running events such as half marathons, marathons and ultra marathons.

Since no one wants to get blisters, the question is how can you avoid them especially during these hot summer days. The key to preventing blisters is to reduce the friction on your skin in the first place. The best way to do this is to make sure you are wearing shoes that fit properly and socks made of a synthetic fabric that will wick the sweat from your feet. In addition, you can put petroleum jelly on problem spots prior to running or use foot powders to reduce the moisture. Some people use bandage strips or blister block adhesive tape which you can find in almost any sporting goods or specialty running store. Finally, you could try to put antiperspirant on your feet. I have heard that after spraying it on your feet for several days it helped to prevent blisters.

Once you are out on the road and you have used one of these various methods to prevent blisters, you need to be aware of any "hot spots" that may form during your run. If you feel them, it is important to stop and treat them right away to prevent the blister from developing. If you can, bring along an extra pair of socks and change socks before continuing. If you can't do this, your next best option is to apply moleskin over the sensitive area. I typically carry a small jar of petroleum jelly in my fanny pack on long runs and simply apply a little to the area to reduce friction.

Even if you do all of these things, you may still get a blister. If you do, the main goal is to keep the blister from getting bigger and avoiding infection. For small unbroken blisters it is best to leave them alone to heal on their own. This is because the best protection against infection is a blister's own skin. Eventually, they will form new layer of skin beneath the blister, and eventually the blistered skin dries up and peels away. However, if the blister is particularly large and painful you may want to drain it as long as you keep the top layer of skin intact and covering the blister.

The key to draining a blister is to make sure that you do not remove the top layer of skin. This will help to prevent infections. If you decide to drain the blister, make sure to clean the blister and the surrounding area with rubbing alcohol, hydrogen peroxide or antibiotic soap and water. Make sure you sterilize the pin or needle before puncturing the blister. You can do this by holding the pin or needle over a flame until the tip glows red and then allow it to cool. Once sterilized, you can then puncture the blister with a very small hole at the edge of the blister and drain the fluid by applying gentle pressure. Once your blister is drained, place antibiotic ointment on the blister and cover with a sterile bandage and let it heal. Most blisters heal on their own in a few days. But, if pressure or friction continues in the area, it could take two weeks or longer for the blister to go away.

I hope that none of you experience any blisters. But, if you do, I hope these simple tips will help you treat them properly. Keep your feet dry and comfortable and you will most likely never have to deal with blisters.

July 18 – 10.20 miles (1:35:04, 9:18 pace)
July 19 – 6.10 miles (55:18, 9:04 pace)
July 20 – 3.50 miles (28:31, 8:08 pace) – Speed work, 5k pace
July 23 – 6.10 miles (52:46, 8:39 pace)
July 24 – 10.10 miles (1:32:50, 9:11 pace)

Total Miles: 36.00 miles
2010 YTD Miles: 962.80 miles

Into the 21st Century for Me!

2010-07-19T22:28:00.006-04:00

I am sure that most of the runners who read my blog fall into the category of the low-tech runner. Someone who simply has a pair of nice running shoes, maybe a tech t-shirt and shorts for their training runs. But, I would guess they are not running with a heart monitor or GPS unit strapped to their wrist. I have to admit that I was a late adopter of the technology trend. I felt it would take the joy out of my runs. I resisted for a long time. Finally, I had a chance to obtain a Garmin Forerunner 305 at a great price and couldn’t pass up the deal. Froggie Ted had finally entered the high tech world of running when his Garmin arrived 2 years ago December.

I have to admit when I got the Garmin in the mail I was a little intimidated. I read the manual and learned the basic functions and started using it for my runs. Early on I found that I really enjoyed the fact that I did not have to sit down and map out a run on the computer before heading out. I know all kinds of different routes around my area of varying lengths. With the Garmin unit I could just go out for a run and change my route and be able to know if I am hitting my distance goal for the run. It made getting out the door so much easier for me.

Two years of using this little gizmo has been interesting. I still don’t use all of the functions. I know that I can program it to tell me if I am falling below a goal pace. It can also set up interval training sessions that will set up exercise and rest intervals. It has a time/distance alert which triggers an alarm when you reach your goal. I am still using the simple basic function of distance, time and heart rate to assess my runs. There are probably a few readers out there who are more tech savvy than I and will tell me I am wasting a good piece of equipment on basic functions. But, it works for me. Maybe someday I will get up the courage to start playing with the other functions.

What I have found is that the Garmin unit is very helpful in allowing me to establish a safe, effective running pace for each of my training runs. I also find that it is very useful in helping me gauge how hard my training effort was and if I was scheduled for a recovery run whether or not the run was truly a recovery run. By having this device, I was forced to brush up on my heart rate training zones and also what heart rate level constitutes recovery from a hard work out. I did my studying some time ago and thought what I found out might be something that would interest other runners.

First, let’s talk about how you know you are sufficiently recovered after a hard work out or an interval during a run. Most adults have a resting heart rate of 72 beats per minute (bpm). A highly trained elite runner may be as low as 40 bpm. My resting heart rate tends to be around 66 bpm which my doctor thinks is very good. When I am done with a run or particular work out, I track my pulse every few minutes until it gets back down below 72 bpm. At this point in time, I feel sufficiently cooled down and can hit the showers. However, when I am doing intervals or repeats, I don’t start the next interval or repetition until my heart rate monitor shows that my heart rate has dropped to or below 120 bpm. This is how I do my Yasso 800s and my mile repeats when I am training for a marathon.

What we all need to know is that our maximal heart rate (MHR) declines with age from about 220 beats per minute in childhood to about 160 beats per minute at age 60. Your maximal heart rate is the is the highest pulse rate you can attain during an all-out effort, so by definition, it is impossible to exceed this limit. My advice and any web site you go to that tells you about heart rate zone training is to first calculate your maximal heart rate. It is a very simple formula -- 220 - Your Age. My maximal heart rate is 171. There have been studies that say that women should not use this formula as it is male based. They instead recommend women use the formula 0.88 x your age. If you really want to know your accurate maximal heart rate, you should undergo a stress-test administered by your doctor rather than by using the age-related formula.

There are four distinct heart rate training zones. They are all calculated by taking into consideration your MHR and your Resting Heart Rate (RHR). Each of these training zones affect your overall fitness in different ways. In my case, I use the zones make sure I am completing my work out at the level of effort that is necessary to achieve the results I am looking for that day. If I am doing repeats or tempo runs, I want to be in the aerobic or anaerobic zone. If I am doing just a normal run I stay within the aerobic zone or if it is for recovery I stay in the recovery zone. Let me describe each zone and what it does for you.

First let's look at the Recovery Zone. Recovery zone is typically where you are running with a heart rate between 60% to 70% of your MHR. This is typically known as Heart Rate Zone 2. It is the zone where your heart starts to feel the benefits of your work out. It is also the zone where you are developing your basic endurance and aerobic capacity. For those of you who are using your running to lose weight, in this zone your body uses stored body fat as the primary source of energy thus allowing you to maintain and/or lose weight. I typically do all of my easy or recovery runs at or below 70% of my MHR.

The second zone is known as the Aerobic Zone and it is where you are running with a heart rate of 70% to 80% of your MHR. This is the zone where you are training and developing your body's cardiovascular system. To truly improve your running, you need to be able to efficiently transport oxygen to, and carbon dioxide away from, the working muscles. Training in this zone allows you to develop and improve your cardio-respitory capacity. It is also the zone most commonly known as your "target heart rate zone" and Heart Rate Zone 3. I try to do all of my hard workouts like mile repeats, tempo runs or intervals at this level. When I do this consistently, I find that I become fitter and stronger in my running. Studies say that as you increase your cardio-respitory capacity, your body burns less glucose and more stored fat as fuel thereby working more efficiently.

The third zone known as the Anaerobic Zone is where you are running with a heart rate of 80% to 90% of your MHR. It is also referred to as Heart Rate Zone 4. As you know when you run, you build up lactic acid in your muscles. This lactic acid is the byproduct of your body breaking down glycogen for use as fuel for your muscles. When you are running in this zone, you are developing your lactic acid system and it is where you will want to train if you want to improve your performance. There is a point where your body simply cannot remove lactic acid from your muscles fast enough. This makes training in this zone hard. When I run in this zone, my legs feel tired and I find that my breathing is heavy. According to what I have read, the key benefit of training in this zone is that you are training your body to tolerate lactic acid for a longer period of time. This is especially good for distance runners like marathoners. I find that the only time I am up in this zone is during speed work session or when I am really pushing it in a race.

The final zone (Heart Rate Zone 5) is the Red Line Zone which is where you are running with a heart rate of 90% to 100% of MHR. I don't know of any runners who can train in this zone for more than a few minutes at a time. I have never actually had my heart rate rise to this level during any of my work outs. I think this zone is more for sprinters and shorter distance runners as it is the zone where you will develop your fast twitch muscle fibers and helps to develop your speed. I don't recommend training at this level unless you are very fit. When you run in this zone, your lactic acid develops very quickly and you fatigue much sooner. If you want to try it, you should do it during an interval session or when you are doing some sprinting work at the track.

There is so much information about heart rate zones and how to train using them. I am by no means an expert on the subject. But, you should know that heart rates vary based on the given intensity you are working at and reductions in heart rate for a given intensity is usually due to improvements in your fitness. However, it could also be caused by other factors. When running in the heat of the summer being dehydrated can increase your heart rate by up to 7.5%. The temperature and relative humidity level can increase your heart rate by 10 beats/minute. If you are running at altitude you may find that your heart rate can increase by 10 to 20%, even if you have taken the time to acclimatize. And finally, simple biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute. Take this into consideration before embarking on any of your runs.

I have been dabbling in the heart rate zone training for the past two years. It has definitely improved my fitness level and my speed out there on the roads. This is great. But, I have realized that I actually can feel the zone I am in on most runs. What is nice about this is that when I am racing, I know whether or not I am going to be able to maintain the pace I have set or if I will have to ratchet it back to allow me to finish the race. By recognizing the clues from my body, I am confident when I head out the door that I am ready for any run whether it is a simple recovery run or 6 x 1 mile repeat session. You may find using one of these gadget will allow you to become more in tune with your body as well.

July 11 – 10.20 miles (1:33:40, 9:11 pace)
July 12 – 6.20 miles (57:03, 9:12 pace)
July 13 – 3.50 miles (29:55, 8:33 pace) – Speed work, Mile repeats
July 15 – 6.10 miles (48:40, 7:59 pace) – Tempo Run
July 16 – 6.20 miles (54:38, 8:57 pace)
July 17 – 10.10 miles (1:38:51, 9:47 pace)

Total Miles: 42.30 miles
2010 YTD Miles: 926.80 miles

Running with a Purpose

2010-07-11T10:02:00.004-04:00

As most of you who read this blog know, I am Jewish. As a Jew I subscribe to the belief that we are all placed on this planet for a reason. No, you don't always know what that reason is and you should not expect to know. I do know that I was raised to help others who are less fortunate than me. As I studied the basic tenets of Judaism, I learned about the concept of tikkun olam. The basic definition of tikkun olam is "repair the world". The concept of repairing the world has come to mean so many things and has been interpreted in many different ways by Jewish people. I tend to define it as a requirement to strive to help those who can't help themselves.

The basic story from Lurianic Kabbalah is:

God contracted the divine self to make room for creation. Divine light became contained in special vessels, or kelim, some of which shattered and scattered. While most of the light returned to its divine source, some light attached itself to the broken shards. These shards constitute evil and are the basis for the material world; their trapped sparks of light give them power.

The first man, Adam, was intended to restore the divine sparks through mystical exercises, but his sin interfered. As a result, good and evil remained thoroughly mixed in the created world, and human souls (previously contained within Adam's) also became imprisoned within the shards.

The "repair," that is needed, therefore, is two-fold: the gathering of light and of souls, to be achieved by human beings through the contemplative performance of religious acts. The goal of such repair, which can only be effected by humans, is to separate what is holy from the created world, thus depriving the physical world of its very existence—and causing all things return to a world before disaster within the Godhead and before human sin, thus ending history.

What does this have to do with running? It is simple really. I have found that the running community is a very giving and altruistic group of people. When you sign up for a race have you ever noticed how many of them are raising money for some local charity. If you go on the internet you will find thousands of races who take their name or mission from the charities they are raising money to support. I know so many runners like myself who find motivation and inspiration by running a race to help support a greater cause. Isn't this one of the ways that we as runners can help with tikkun olam?

If you go back and read my race report from my running of the Boston Marathon last year you will see how I felt about running for a charity. I can say without any reservation that I was able to train effectively and set a PR because of the fact that I was running for a higher purpose. You may disagree. But, I know that there was something else out there that helped me on that given day that I can't explain. I can only say that it was my most satisfying running experience in all of my years of running.

All of this brings me to a new running organization that was created to help others. It is Jrunners. They were " recently founded in Brooklyn by three 30-ish Brooklynites, Steven Friedman, Matt Katz and Saul Rosenblum, family men and professionals who love to run. What they love even more is running for good causes—so when a neighbor contracted ALS, a severe degenerative disease also known as Lou Gehrig’s disease, they put together a non-profit organization to bring Jewish runners together to raise money for charity. Their tag line is “We Run for Those Who Can’t!” and their first race is for the benefit of that ALS family." As far as I know, this is the first Jewish running club created just to raise money for others. It is the perfect example of taking your passion to a higher level and performing an act of gemilut hasadim (acts of kindness). Plus the race they have set up looks like something I would love to try some time.

I am planning to run for a charity again in the future. Until then, I am going to support my friends and family who run to help repair our world. If you are a runner, I hope you will choose to run for a higher purpose. If you aren't a runner, take the time to support those runners who are running for a cause that is dear to your heart. We as runners should continue to work together to improve society through our running for those causes that move us.

Here are my training totals:

July 4 – 11.00 miles (1:39:41, 8:45 pace)
July 5 – 6.20 miles (53:33, 8:38 pace)
July 6 – 3.50 miles (29:50, 8:31 pace) – Speed work, Mile repeats
July 8 – 6.10 miles (48:55, 8:01 pace) – Tempo Run
July 9 – 6.20 miles (54:54, 8:51 pace)
July 10 – 10.20 miles (1:33:03, 9:07 pace)

Total Miles: 43.20 miles
2010 YTD Miles: 884.50 miles

A Brief Political Diatribe

2010-07-08T13:34:00.003-04:00

I know that those of you who follow my blog come to it to read about running. But, sometimes there are more important things on my mind than running. Truth be told these are just the sort of things that run through my mind while I am out on my long runs. If you don't want to read on, feel free to skip this post and return to the blog later where you will again find information on running. But, I just cannot keep silent any longer with regard to the BP Oil spill in the Gulf of Mexico. Chalk it up to my son's attending Tulane in the fall or my hippie sensibilities coming to the surface. I just feel strongly that our government has not done enough to find ways to fix the problem and to punish a company who clearly has show disregard for the environment in the past.

Let me share with you some of the side stories that have not come to the surface with regard to our government and their response to the crisis. Have any of you heard about the Jones Act of 1920? The Jones Act is a maritime law that was created to promote U.S. shipping interests. The law prevents foreign crews and foreign ships from transporting goods between U.S. ports. Unfortunately, Coast Guard Adm. Thad Allen, the national incident commander for the oil spill cannot seem to get the waivers of this act needed to allow foreign skimmers to come into the gulf to help clean up the spill. The law as it is currently being interpreted in the Deepwater Horizon case considers the "ports" to be where the oil is collected offshore. This is severely hampering the foreign skimmers from coming into the gulf even though they are ready willing and able to do just that. It is not uncommon for this act to be suspended in the case of a natural disaster. In fact, President Bush suspended the act after Hurricane Katrina to allow international support to help with the rebuilding efforts.

The Jones Act isn't the only problem. We can't even get enough of our own domestic skimmers to the gulf due to the The Oil Pollution Act of 1990. This act requires regions to have minimum levels of equipment such as booms and skimmers, making it difficult for every oil-fighting resource to be directed to the Gulf of Mexico. It seems to me that our administration is not pulling out all the stops to get the right equipment to the gulf to start the clean up process while BP is still figuring out how to stop the gusher. As of last week, no Jones Act waivers had been granted. The administration also has not chosen to override the Oil Pollution Act. Based on these facts, it is my opinion that our government has created too many administrative hurdles and barriers that are allowing the crisis to deepen further and allow people's livelihoods, fish, birds, animals and entire ecosystems to be destroyed.

I would think that this administration would do everything in its power to try and prevent this crisis from becoming Obama's "Katrina". While I disagree with most of the right wing pundits who say that our government's response was slow, I do think that they are not doing enough to force BP to find a way to stop this leak. Remember that BP is the same company who in 2005 suffered a major explosion in its Texas City refinery killing 15 and injuring 170. They were fined $87 million for their negligence. BP is also the same company who in 2006 was fined $20 million for a leak of approximately 4,800 barrels of oil into Alaska's Prudhoe Bay, due to a corroded stretch of pipeline. BP knew about the corroded pipe four years earlier but did nothing about it. It is obvious that BP has a total disregard for the environment and the safety of its associates. Apparently, the fines were not large enough to force BP to change its methods of operation.

Currently, the Obama administration and congress are debating whether or not to take away BP’s control of its U.S. oil and natural gas wells and bar them from doing business with the federal government as punishment for the oil spill. In my opinion there is nothing to debate. BP has been convicted 3 times since 2000 of environmental violations. Now they are responsible for what will be known as the worst environmental disaster in our nation's history. Yet as of today, I can still find nothing that states what the Administration and Congress are going to do. I suspect that we will continue to see Congressional hearings where a lot of blow hard politicians pontificate in front of the cameras to make us believe they are actually doing something. In the end, they will probably not punish BP in the way they should be punished. As of this date, 96,302 claims have been opened against BP, from which more than $148.7 million have been disbursed. It seems a small drop in the bucket compared with the clean-up estimates rising to $3 billion and BP doesn’t seem to be stepping up to foot the bill.

Sadly, the effects of this spill will be felt for decades. Tar balls and oil slicks are now showing up in Lake Pontchitrain as Hurricane Alex pushes the Deepwater Horizon's oil into its waters. Families in the Gulf Region cannot enjoy their normal summer activities. There is no avoiding the fact that as the oil continues to leak we will see entire ecosystems destroyed in the region. I have seen many reports on the loss of wildlife. One of the more credible sources stated that approximately 30 mammals and 600 to 1,200 birds have been killed as a result of the spill with dolphins and pelicans being hit hardest. It has been more than 70 days since the rig burned and the crisis began and we are no closer to a solution.

I encourage all of you who read this blog to write your congressman, senator or our President and tell them how you feel about this crisis. Look at what our “leaders” are doing. They are putting forth bills to crack down on oil drilling equipment and the granting of subpoena powers to disaster investigators. Wow! Now that is important. It is akin to closing the barn door after all the animals have escaped. Obama, instead of trying to solve the problem and help the region, saw the crises as a chance to gain support for his energy bill and pushed, in a speech, for passage of the Cap and Trade (tax) bill. Again, is this what needed to be done? We need real leaders to step up and make those who were responsible for this disaster accountable for their actions and punish them accordingly. It won’t bring back the region any faster. But, it may make other corporations pay a little more attention to their associate’s safety and our environment.

Here are my training totals:
July 1 – 4.20 miles (39:33, 9:25 pace)
July 2 – 4.10 miles (36:42, 8:57 pace
July 3 – 9.30 miles (1:21:27, 8:45 pace)

Total Miles: 17.60 miles
2010 YTD Miles: 841.30 miles

Why I love to run

2010-06-22T09:17:00.003-04:00

Someone once asked me why I get up and run 6 days a week. They just could not understand why someone would want to go out and run let alone at 5:30 am. They could not fathom what could entice me to go out in the rain, snow, cold, heat, or humidity. They figured it could only be one of two things – 1) trying to stay fit and lose weight or 2) simple insanity. As I listened to their questions and thoughts, I realized I really don’t have a simple answer as to why I do it. But, if forced to sum it up in a sentence, I would say that I just love to run. That begs the follow up question…why?

When I started running so many years ago, I did it to get back into shape. Like most people I started to run so that I could reap the benefits that running provided. I knew that running reduced the risk of stroke and heart attacks by strengthening the heart. It also helps lower blood pressure by keeping your arteries elastic. Running also helps to raise your HDL (the good cholesterol) levels and reduces the risk of blood clots. Your lung capacity improves greatly. Running can actually boost your immune system by creating a higher concentration of white blood cells that fight disease. Finally, you can burn an average of 100 calories for every mile you run. All great benefits gained through running. But, not something that would make you love the sport.

It was after several years of running regularly that I began feeling the need to run. I craved the endorphins that would pour through my body after a good run. When I would finish a particularly hard run, I would always feel exhilarated. I was truly experiencing the “runner’s high”. I also found that when I was particularly stressed at work, running provided a release for me. My morning runs gave me the time to think through problems as I ran and come up with solutions without interruption. I found that I was generally much happier on days when I would get in my runs.

It wasn’t until I started training for marathons that I truly began to love running. It became more of a passion at that point. I think the change came when I realized that my time out on the road was my way of actively meditating. I always heard about the benefits of meditation. But, those who know me well know that I have never been able to sit still long enough to be able to meditate in the traditional sense. It wasn’t until I realized that the rhythm of my footsteps and my breathing while out on the road produced a meditative state. When I reached that state, I truly could concentrate and contemplate at the same time. This is not something that I have a chance to do at any other time due to the distractions of my every day life.

When I am out on my runs, I spend time focusing on my breathing. I want to start to feel my feet strike the ground. I want to feel all of the muscles of my legs working. As I continue along, I find that I can feel every breath and heart beat. I concentrate on the world around me and try to take in all of the sights and sounds around me. Once I am centered in that place, I can finally begin to concentrate on those random thoughts that pop into my head. Some of them I dismiss immediately. Others I concentrate on as they can help me live in that moment in time. I am not thinking about the past few days and stress that occurred. I try not to think about what lies out there in the days ahead. I want to be centered and lose the stress of work, family and life in general. When I find that place inside myself (and it doesn’t happen on every run), I can then use my time on the road as my quiet time. It is during these minutes that I think about my life and evaluate what is important to me.

At the end of my run as I do my stretching routine, I slowly come out of the peaceful state I have achieved. I feel very calm and ready to take on any challenge that comes my way. I have found that I benefit from these running meditations. I find that I am more confident and have increased concentration skills and reduced stress level. The inner stillness gives me a feeling of greater emotional equilibrium. Of course this means that I am generally happier and calmer after my runs. My running therefore provides me not only significant health benefits but emotional benefits as well.

Here are my training totals:
June 6 – 10.50 miles (1:37:01, 9:14 pace)
June 7 – 6.10 miles (55:10, 9:02 pace
June 8 – 4.50 miles (38:45, 8:37 pace)
June 10 – 6.10 miles (48:50, 8:00 pace) – Tempo Run
June 11 – 6.20 miles (55:36, 8:58 pace)
June 12 – 10.00 miles (1:28:54 8:53 pace)
June 14 – 6.10 miles (55:51, 9:10 pace) --NOLA
June 15 – 3.10 miles (24:34, 7:56 pace) -- Speedwork, NOLA
June 17 – 6.10 miles (52:07, 8:33 pace)
June 18 – 6.20 miles (57:27, 9:16 pace)
June 19 – 10.10 miles (1:35:02, 9:24 pace)
June 20 – 10.20 miles (1:35:46, 9:23 pace)
June 21 – 6.20 miles (55:29, 9:05 pace)
June 22 – 3.50 miles (27:05, 7:43 pace) -- Speedwork

Total Miles: 94.90 miles
2010 YTD Miles: 823.70 miles

Calf Attack!

2010-06-08T17:48:00.002-04:00

I had a very long trip home from Alaska. I had to take a flight from Juneau through Seattle and San Francisco which had me landing in Boston at 8:00 am on Saturday. I knew I was going to be attending my son’s District Championship Track Meet in Fitchburg when I got home. This meant that I would not be able to get out on the road for my normal Saturday long run. I figured that I would forgo that run and go out for a 10 miler on Sunday.

I woke up well rested on Sunday morning and decided to head out to one of my favorite loop routes. It has some nice rolling hills and keeps me out of the heavy trafficked areas of Westborough and Hopkinton. It was a beautiful morning for a run. I put in my headphones, turned on one of my favorite NPR podcasts and headed out. I was feeling great for the first 4 miles. Then I started to feel some cramping in my left calf muscle. I decided to turn around and start back home. The pain wasn’t too bad. Next, the right calf started to cramp up as well. The next thing I knew (at the 5 mile mark) was that I was in such pain from the cramping that I had to stop. The worst part was that I had a little over a mile to walk back home. I wasn’t sure if I could make it and I had not brought my cell phone with me to call my wife to come and pick me up.

I started the walk of shame with major pain in my calves. People driving by could see that I was limping and in pain. I tried not to look at them as they passed. I just wanted to get home, stretch and then ice them down. I did finally make it home and knew my calves were finished for the rest of the weekend. I would take Monday off and try to run on Tuesday if I felt up to it. I decided to look up what could have caused such severe cramps. After some research, I decided it was caused by two things – dehydration and poor nutrition. My lack of hydration and nutrition were caused by my week on the road. I never seem to get enough water when I travel and I am always off my diet when traveling, try as I might to stay on it.

Most people say that dehydration is linked to calf cramps. But, I could not find any clear correlation. It is mostly anecdotal evidence. As I read further, there were several articles that say improper hydration does correlate to muscle cramping as evidenced by the fact that many runners experience leg cramps during the night. As you know, you dehydrate quite a bit as you sleep. This is why I always drink about 4 - 6 ounces of water before I head out. I have not made a habit of drinking much water after dinner as it causes me to have to get up some time during the night to relieve myself thus disrupting my sleep.

When thinking about nutrition, runners all know that the biggest minerals we need in our diet to perform well are sodium, calcium, potassium, phosphorus and magnesium. There is clear evidence that if you are lacking in any of these nutrients, you will be prone to calf cramps. Like dehydration, leg cramps at night could be caused by the lack of nourishment we are getting while we sleep. I have noticed that I get minor cramps sometimes and that they tend to go away when I eat bananas which are good sources of potassium. One of my favorite pre-marathon foods is a banana and ½ peanut butter and honey sandwich. I have never cramped up during a marathon.

So exertion, dehydration and poor nutrition are all linked to muscle and calf cramps. Muscle and calf cramps are not something that you have to accept when you are out on the road. There are things we can do to avoid them. One of the key preventions is to complete a thorough warm up before heading out. A good warm up will stretch the cold muscles and increase the blood flow through your calves. This way your muscles are warm and pliable before putting the strain of running on them. But, don't forget the equally as important warm down. This should allow you to avoid your muscles tightening after a good work-out and have them recover quickly.

As I have discussed in previous entries, we must hydrate or die. Well, hydration is equally important in helping you avoid muscle cramps of all kinds. I have noticed that as the weather has been heating up, I have needed to drink more water while I am out on my runs. I sweat profusely and know that this is my body's natural cooling process. If I do not replace the water I am losing through sweat during my runs, I will not be able keep my calf cramps at bay. I am convinced that this current bout of cramps is caused mostly by dehydration and lack of potassium in my blood stream.

I noticed in my research that there is some controversy about whether or not lack of potassium causes muscle fatigue and cramping. But, from what I have read, the evidence for potassium deficiency being a cause of muscle cramping is more prevalent than the evidence against it. Besides, I had not been eating my normal healthy diet the past few weeks and suddenly I experience these severe muscle cramps. Coincidence...I don't think so.

Potassium is a mineral that works with sodium to balance the fluids and electrolyte levels in our body. Since steady fluid levels help to regulate your heartbeat and prevent muscles from cramping, potassium is of particular importance to runners. According to nutrition experts, you should be taking in 3,500 milligrams of potassium to meet your daily needs. But, high mileage runners should be taking in closer to 4,700 milligrams of potassium to prevent any type of fatigue or cramping. To help increase the potassium in my bloodstream I typically eat bananas, avocadoes and cantaloupe. But, according to Runner's World, if you don't like these foods, they suggest trying any of the following as they all have more than 225 milligrams of the mineral per half-cup serving: apricots, honeydew, kiwi, lima beans, milk, oranges, prunes, spinach, tomatoes, meats, poultry, or fish.

This week I made a conscious effort to drink more water and to eat foods rich in potassium. I did notice that my calf cramps did seem to ease up each day. Unfortunately, there is still a lingering tightness and soreness when I run. I am going to have to keep up my regimen and hope that my lower legs get back to normal. I am also planning to go and have a deep tissue massage which should also help.

Here are my training totals:
May 30 – 6.00 miles (57:39, 9:40 pace)
June 1 – 4.50 miles (37:39, 8:22 pace) – Tempo Run
June 2 – 6.20 miles (52:25, 8:27 pace)
June 3 – 6.00 miles (51:02, 8:20 pace) – Tempo Run
June 4 – 6.20 miles (55:38, 8:58pace)
June 5 – 10.30 miles (1:34:16, 9:09 pace)

Total Miles: 39.20 miles
2010 YTD Miles: 728.80 miles

Alaska – The Last Frontier

2010-05-31T15:45:00.001-04:00

As I said in my last post, I had the chance to travel up to Alaska for work this week. I was very excited to be able to go to the one state that I have always wanted to visit. I will tell you that I was not disappointed. My first impression upon arriving in Anchorage and driving through the city was how clean it was. For a city of over 250,000 people, it was incredible how well kept the housing, streets and commercial buildings are.

I checked into my hotel and discussed with my local broker my wanting to run in the morning. She told me the best place to run in Anchorage is the Tony Knowles Coastal Trail. The best part was that it was only about 1/4 mile from the hotel. I decided to try and get some rest so I could get up early and run. The hardest part about going to bed in Alaska at this time of year is that the sun never really sets. The light outside my window at 10:45 pm was similar to 5:00 pm back home. I pulled the drapes shut and settled in and went to sleep.

I got up at 5:30 am and jumped into my running gear. I headed out of the hotel and over to the Tony Knowles Coastal Trail. This world-class 11-mile-long paved trail though parks begins in downtown Anchorage on 2nd Avenue. I was able to jog over to the trail head at the Margaret Egan Sullivan Park lagoon in about 5 minutes. From where I jumped on the trail to the left takes you south and past Earthquake Park. If I had gone right, I would have headed north to downtown. On my right was the Cook Inlet and on my left, set back from the trail, were the backyards of million dollar homes.

The views along the trail were spectacular. I had a really nice view of Mount Susitna. It is often called The Sleeping Lady for its resemblance to a woman lying on her back when viewed from Anchorage. The name is sometimes said to derive from a of Dena’ina legend, in which a woman named Susitna belonging to a race giants vows to sleep until her beloved comes back from battle, but no such legend actually exists. I looked up the mountain and found that it is a 4,396 foot high mountain. It is located on the west bank of the lower Susitna River, about 33 miles northwest of Anchorage. I could see it clearly across the Knik Arm of the Cook Inlet.

I kept going south until I had reached about 3.5 miles and the edge of the airport. Knowing I had to meet my broker and tour Anchorage, I turned around and headed back. I felt like I could have run for hours. It was so peaceful and quiet. I did not get to run it again on Friday as I had an early flight to Juneau. I hope to return some day and run the entire trail. This experience is why being a runner is so special. If you are ever in Anchorage, I highly recommend this running trail.

Here are my training totals:

May 24 – 4.10 miles (35:49, 8:43 pace)

May 26 – 4.00 miles (36:00, 9:00 pace)

May 27 – 7.10 miles (36:23, 8:05 pace)

Total Miles: 15.20 miles
2010 YTD Miles: 689.60 miles

Off to Alaska

2010-05-22T11:27:00.003-04:00

Tomorrow I am heading off to Las Vegas for the International Council of Shopping Centers (ICSC) annual spring convention. I have been going to this convention for the past 25 years. It has actually become a bit of a chore. But, it is part of my job and I can’t miss it. However, this year will be different. On Wednesday, I will be going to McCarran International Airport and heading to Anchorage, Alaska.

When I was in grade school I remember watching a film in class about Alaska. I remember how cool I thought it would be to go to such a unique place. A place like no other part of the rest of the country. I imagined it to be a wild place a lot like the movie Jeremiah Johnson. One of my favorite movies. I know that Jeremiah Johnson was filmed in Utah. But, the wildness and solitary nature of the movie is what I imagined it to be like in Alaska. I remember thinking I would go there some day and see it for myself.

As an adult, I know that it is probably no different than any other city or town in the country that I have seen in my years working in retail/restaurant real estate. But, the little boy in me can’t help but be excited about going there. It is also exciting because now I will be able to say that I have completed a real estate transaction or done a market entry analysis in all 50 states. That doesn’t compare to my father who has actually completed a transaction in all 50 states. Nevertheless, it is something very few people in my chosen career can say.

I will post my thoughts about running in Alaska when I get back. Of course, now the crazy idea of becoming a member of the 50 state marathon club has popped into my head. The question is will I live long enough to complete such a feat.

Here are my training totals:
May 16 – 10.30 miles (1:32:13, 8:57 pace)
May 17 – 6.10 miles (54:24, 8:56 pace)
May 18 – 4.50 miles (36:23, 8:05 pace) – Mile Repeats
May 20 – 6.30 miles (57:24, 9:07 pace) – Tempo Run
May 21 – 7.00 miles (1:03:38, 9:06 pace)
May 22 – 10.10 miles (1:31:55, 9:06 pace)

Total Miles: 44.30 miles
2010 YTD Miles: 674.40 miles

Novice Marathon Training Program

2010-05-20T06:58:00.004-04:00

Back in 1999 when I decided to try to run a full marathon, I was overwhelmed with the number of different training programs a novice marathoner could undertake to get to the starting line and ultimately complete the race. I did not know where to start. I decided to rely on my favorite running magazine, Runner’s World for some advice. They always had articles dealing with marathons and training. I figured I could find a reasonable training program in their magazine. After some research of my past issues, I decided to use the Hal Higdon Marathon Training program. I figured if he had published a book called, Marathon: The Ultimate Training Guide, his program should work for me.

I logged onto my computer and found his website at http://www.halhigdon.com/. The site is much better today than back when I logged on to try and find a novice marathoner training schedule. I was looking for something that I could do that would not significantly interfere with my personal, family and work life. Higdon’s program is an 18 week schedule and he had one specifically for the novice marathoner. I noticed that it only required 4 days of running which I felt that I could fit into my busy schedule. I reviewed the training schedule and decided that it looked like something I could stick with and successfully prepare myself for my first marathon.

The nice thing about Higdon’s program is that it gradually builds you up to the mileage you need to be well prepared to run 26.2 miles. The other nice thing (especially for a runner who has a lot of demands on his time) is that it requires only 4 runs per week. Higdon has two different novice programs. I used Novice 2 which is a little more difficult. I reasoned that having been running for several years and already completed 2 half marathons meant I could handle the work load.

Higdon on his website states, “PEOPLE DIFFER GREATLY IN ABILITY, but ideally before starting a marathon program, you should have been running about a year. You should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or 10-K race. It is possible to run a marathon with less of a training base (particularly if you come from another sport), but the higher your fitness level, the easier this 18-week program will be.” If you read my previous blog entry, you will see that Higdon’s statement is perfectly aligned with what I wrote. At the time I started training, I was logging about 20 mile per week consistently.

There are 2 different types of runs that you will have to complete each week using Higdon’s Novice program. The first is the midweek/regular run. You will be running 3 days in a row before taking a rest day to prepare for the weekly long run. The Tues. and Thursday runs I used as recovery runs and were always at a distance I had run many times in the past (3, 4 or 5 miles). These were all distances I could cover with no problem. Higdon recommends that the runner run at a comfortable pace. The meaning of comfort is something you will have to discover for yourself. I always felt I was running at a comfortable pace if I could carry on a conversation and at the end of the run felt I could run at least 1 more mile. I would recommend you use this threshold if you decide to try Higdon’s program.

The second run is the long run. If you miss a mid-week run in Higdon’s program that is fine. You should never skip any of the long runs. This is the key part of his program. If you go and view the schedules on Higdon’s website you will notice that the long runs get progressively longer starting with a 6 mile run in the first week to the longest run (20 miles) in week 15. As a beginner, I ran my long runs a bit slower than my mid-week runs. In looking back at my runner’s log, I was averaging 10 to 10 ½ minutes per mile. When I ran the 20 miler, it was closer to 11 minutes. What I liked about the way Higdon set up the long runs was that he has the runner a step back to a lower mileage long run every 3 weeks. This allowed me to get some much needed rest before tackling even longer distances.

You will note that on Sundays, the program has the runner do some type of cross training. I opted to go to the gym and get on the elliptical machines. My feeling was that I could still get a good aerobic work-out with out all of the pounding and stress that came with running on the roads. Higdon notes, “One tip: You don't have to cross-train the same each weekend. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Cross-training for an hour on Sunday will help you recover after your Saturday long runs.” I will admit that there were a few Sundays where I didn’t do anything and just added an extra day of rest. As I have said before, rest is a key component of any training program.

When I hit the last three weeks of Higdon’s program and began my taper phase, I really felt ready to tackle the marathon. The only change I made to his program is that when I got to the 20 miler, I upped the mileage to 23 miles. I wanted to know that I could get to the point where I would only have a little over a 5K to the finish line. I figured that would allow me to know that no matter what was happening on race day, I could at least make it another 3.2 miles. When I got to the 23rd mile of the San Diego Marathon, I was really struggling. But, I knew I could finish even if I would have had to walk the last 3.2 miles.

I will say that as a novice marathoner, I felt prepared for the race using Higdon’s program. I have used other programs since that have suited me better. But, I do think that his program is good and will get you to the finish line if you chose to use it. The simplest way to describe Higdon’s program is that it does a good job of increasing your endurance for the long distance runs needed to be able to complete a marathon. I think that each run you complete as a novice helps to build your confidence. In addition, because he builds your mileage up gradually, you will most likely avoid any overuse injuries along the way. Remember, it does not matter ultimately which program you follow. It is your self discipline that will get you to the finish line well trained and injury free.

I will be traveling all next week and will not have time to post a new entry. But, I will post one upon my return. Until then get out there and run. There is no better time to run than on an early spring morning.

Here are my training totals:
May 9 – 10.10 miles (1:27:55, 8:42 pace)
May 10 – 6.20 miles (54:06, 8:43 pace)
May 11 – 4.50 miles (36:42, 8:09 pace) – Yasso 800s
May 13 – 5.20 miles (40:20, 7:46 pace) – Tempo Run
May 14 – 6.10 miles (54:26, 8:55 pace)
May 15 – 10.40 miles (1:31:11, 8:46 pace)

Total Miles: 42.50 miles
2010 YTD Miles: 630.10 miles

You too can run a marathon!

2010-05-13T14:41:00.003-04:00

Since I am not sure who actually reads this blog besides my family and the couple of people following it through the internet, I thought I might step back a little and write about how to get started training for a marathon. As you probably can guess, it is not advisable to wake-up one morning and decide to run your first marathon the next week or even next month. It takes a lot of time and training to get to the starting line knowing that you can run the distance and without unduly injuring yourself (see last week’s blog). I am of the opinion that anyone can run a marathon if they have the desire and are willing to put in the time necessary to properly prepare for the event.

Running a marathon is one of the few things that you can do without a major investment in equipment or special training. It is simply getting out on the road on a regular basis and putting in the miles. I will tell you emphatically that training for a marathon will test your physical limits and stretch your boundary of endurance. You will learn things about yourself and your body that you could not learn any other way. To remain in jury free as you build up your mileage you need to pay attention to what you body is telling you and rest when you need to.

On of the other keys to being successful in your training is to have a reason to run. I cannot tell you the reason you should get out there. You have to find that reason yourself. I started running to get into better shape and lose weight. My decision to run a marathon was that I was looking for a physical challenge that would allow me to focus on something other than work and to try and round out my life. When I ran for Dana Farber in the Boston Marathon, I had 15,000 reasons to run and I am convinced it is the main reason I was able to achieve my life’s goal of running a 4 hour marathon.

The one thing I knew when I set out to train for my first marathon was that it would require not just physical endurance but mental strength. It would take a real commitment to focus on my training and would take a lot of time. What I did not know at the time was that completing my first marathon was going to be one of the most gratifying experiences in my life. The good news is that the feeling of euphoria when you cross the finish line is always there. I have completed 6 marathons and each was a great experience in its own way. Only those who have trained hard and persevered over 26.2 miles can truly understand where I am coming from. If you want to have a similar experience, you have to start at the very beginning.

My goal when I set out to train for my first marathon was to finish the race without injury and a with a smile on my face. I did finish without injury. The smile came later. If you have never run a marathon, you should at least have been running regularly (2 – 3 times a week) for at least 2 years. In addition, it would be good if you have run a few races even if they are only 5Ks. Why, you ask. During a marathon, you will complete approximately 55,000 footstrikes as you cover the course. This will obviously beat your body down. If you haven’t built your body and legs up to withstand such abuse, you will most likely end up injured. Be realistic with yourself before attempting the training necessary for a marathon. If you have been running consistently for the past 2 or more years then you are a candidate for the marathon. If not, then start slow and build up over the next couple of years until you have a good base from which to start.

Before you embark on the typical 16 week marathon training program, it would be advisable to log 20 mile base training miles each week for at least 3- 4 months. This will get your body used to the pounding that will occur as you run the marathon. I cannot stress enough to make sure that at least half of these miles be run outdoors on pavement. Most marathons are run on pavement. Therefore, you need to get your legs used to the hard surface. If you do all of your training on a treadmill or a soft surface like trails or school tracks made out of recycled rubber, you will find upon completing the marathon that you are much more sore than if you had trained on a harder surface allowing your body to adapt to the punishment.

In my next entries, I will discuss various training programs and things that you can do to avoid injury during your training. I do believe that if you have been a runner for several years, completed smaller races, like 5ks, 10ks or a half marathon, and you are logging 20 miles or more per week, you can train for and complete a marathon. The key to success is proper training and more importantly respect for the distance. Running a marathon is as much about patience as it is about strength and ability. Take the time to prepare yourself. 26.2 miles is not something you just jump into on a whim. You need to truly allot the time needed to be ready and that takes patience along with perseverance.

Here are my training totals:

May 2 – 10.10 miles (1:31:33, 9:05 pace)
May 3 – 6.20 miles (55:15, 8:54 pace)

May 4 – 4.50 miles (36:37, 8:08 pace) – Yasso 800s
May 6 – 6.20 miles (52:47, 8:31 pace) – Tempo Run
May 7 – 6.40 miles (55:30, 8:40 pace)

May 8 – 10.20 miles (1:30:20, 8:40 pace)

Total Miles: 43.60 miles

2010 YTD Miles: 587.60 miles

Running through Pain

2010-05-05T06:21:00.006-04:00

This weekend I was listening to my favorite running podcast “Phedippidations” and heard Steve talking about continuing running the 114th Boston Marathon although his body was breaking down as he pushed on. I won’t go into what he was going through here. But, if you want to listen to his podcast you can find it at http://steverunner.blogspot.com/2010/05/fdip232-114th-boston-marathon.html. My gut response was that Steve was not being very smart in continuing. As I listened, I felt he was obviously going to cause more damage to himself and in the end have a terrible marathon experience. But, I did know where he was coming from. As a goal oriented runner, it is very hard to quit even though everything points to pulling out and living to run another day. What I found interesting is that my friend Helen took the exact opposite approach and chose not to run this year due to illness and surgery which limited her ability to train properly for the race. This made me wonder what experts say about running through illness and/or injury.

When it comes to illness, I found that the general consensus is when you are sick from the neck up (runny nose, etc.) a light workout is not going to be harmful. However, if you're symptoms are below the neck and more severe (nausea, fever, major body aches, etc.), you should skip your workout entirely and rest. That is simple and easy advice. However, it is not as clear when it comes to running when there are other physical injuries to your lower body. In most cases, the experts say that you can try to go out for your run as long as you are able to run at a level of intensity below your threshold of pain. But, if the pain causes you to alter your normal running stride or foot strike in any way to avoid pain; you should not be out on the road. If you chose to run despite what your body is telling you, you are going to increase your chances of sustaining a more serious injury. I have trained myself to listen closely to what my body is telling me and not to run when I think it will cause further injury.

The first thing you need to figure out before trying to run through an injury is to know how you can tell the difference between pain from simple fatigue or pain from an actual muscular or skeletal injury. The easiest way to tell the difference is if the pain subsides as you run it probably is just fatigue. But, as we all know endorphins that come from running tend to mask pain. So you need to proceed cautiously and not assume that it is just fatigue. As you run pay particular attention to your gait and stride pattern. If you find that you are modifying them to reduce the pain or discomfort, then it is most likely more than just fatigue and you should stop running immediately. More importantly, if the pain intensifies while running you must stop and seek treatment.

Because you are injured does not mean that you cannot maintain your fitness level. There are many cross training activities that will allow you to maintain your cardio-vascular fitness level while you allow your injury to heal. Walking, cycling, swimming, deep-water running can be effective methods to maintain your fitness. Alternately, you could visit the gym and use their elliptical trainers, rowing machines, or stair-masters for low impact work outs. Please remember that once you are sufficiently recovered to begin running out on the road again ease into it. Build up your mileage and work outs gradually using the 10% rule I have discussed in previous posts.

I do want to address the use of anti-inflammatory drugs like aspirin or ibuprofen (e.g., Motrin and Advil). Most of us use these drugs to help ease the aches and pains we are feeling and to reduce swelling from injuries. I cannot stress more empathically that under no circumstance should you use these drugs to mask the pain to allow you to get out on the road and get your run in that day. Everything I have read over the years strongly advises against using anti-inflammatories before running. We all have to remember that pain is your body’s way of telling you to stop what you are doing. Using anti-inflammatory medicine to help speed recovery is perfectly fine. They should not be used to mask the pain enough to allow you to keep up with your training regimen. Instead, you should be taking the time off and allowing your body to heal properly before starting back into your normal running routine.

I have come to the realization that running through an injury is not very smart. I, like many runners, hate to give up my runs. I too have the obsessive compulsive urge to finish what I start. However, I have to weigh that urge against the possibility of sustaining an injury that would take me off the road permanently. That is a very scary proposition. Therefore, I committed many years ago to listen carefully to what my body is telling me as I trained for various races. This allowed me to remain injury free and to complete all of the races I set out to run. I won’t say that it was easy to sit out when I wasn’t feeling up to the task or that I never had issues with my hip flexors, lliotibial band or plantar faciitis (which are all overuse injuries). But, by allowing my body to heal properly they never developed into major injuries.

If you want to learn more about typical runner’s injuries and various treatments, I have found this website to be very helpful – http://www.runnersrescue.com/. I hope that all of you who are following this blog will be smarter than Steve and not push yourself when it is obvious that it will do more damage than good. There will always be another race. And I am of the opinion that running should be fun and comfortable. If it isn’t, maybe it is time to sit out, heal and allow your mind and body to recover. Once you do you will find the joy of running again.

Here are my training totals:
Apr. 25 – 10.00 miles (1:26:33, 8:39 pace)
Apr. 26 – 6.10 miles (55:26, 9:05 pace)
Apr. 27 – 3.10 miles (51:16, 22:43 pace) – Speed work
Apr. 28 – 6.20 miles (50:47, 8:11 pace) – Tempo Run
May 1 – 11.30 miles (1:37:40, 8:38 pace)

Total Miles: 36.70 miles
2010 YTD Miles: 544.00 miles

Volunteer at a race

2010-04-26T08:45:00.002-04:00

Since I was not running the Boston Marathon this year, I decided that I wanted to give back to the organization that made last year’s run so easy for me. If it hadn’t been for their organization and assistance in fundraising, I would never have been able to exceed my fundraising goal nor be so relaxed that morning as I waited to head over to the corrals. This year I signed up with Dana Farber to work at the Hopkinton Start Area - Runner Refuge at St. John’s Parish Church.

I got to the church at 6:00 am so that I could get my assignment. I was excited to be there to see all of the DFMC runners getting pumped up to run Boston. I was also excited because my friend Helen would be there to work with me. Unfortunately, due to some health issues and a minor surgery, she was unable to run for Dana Farber this year. But, she has already signed up for next year. Helen is quite a dynamo and will surely set a PR in next year’s race. I will be there to cheer her on.

Helen and I were assigned to the medical table. This was probably due to our extensive medical training. Who better to answer medical questions or help runners than a couple of business people, right? I do have first aid training through the Boy Scouts and felt that I could help answer questions since I have been running for so many years and have dealt with various minor ailments. Besides, as Helen said, “They can’t need anything to dramatic since the race hasn’t even started yet.”

Helen and I had a lot of fun talking with the runners who came to the table looking for blister guards, band-aids, Vaseline, ibuprofen and aspirin. You could really tell the difference between the runners who had run a marathon and those who it was their first time. We tried to calm those who seemed nervous and handed out advice when asked. I even taped up a couple of ankles for runners who needed the extra support. I hope they did ok. I am not the best at that task.

Once the runners headed over to the starting line, Helen and I decided to go and cheer our DFMC team as they headed across the starting line. It took every ounce of willpower not to jump over the barricades and join them on their run. It is an awesome site watching 26,000+ runners cross the starting line on their way to Boston. Some seemed excited, some apprehensive. But overall, the atmosphere was upbeat. Once all the runners had passed, Helen and I headed back to the church to jump in our cars to head home. When I got home, I went onto Facebook and noticed Helen’s post which summed the morning up for me. It said, “Helen Morey Gallo Has never given so many men advice on how to keep their nipples from bleeding...”

I have to take a minute here to say that I was surprised to hear how few people volunteer with the organizations they have raised money for in the past. I had never volunteered at a race up to this point either. But, I can tell you that the time I spent as a volunteer was one of the most fun and educational experiences I have had in my running life. With Helen there, it included humorous entertainment - free of charge. Seriously though, I can’t tell you how many of the team thanked us for being there to support them. I realized that I will do it again in the future for the energy and fun meeting fellow runners and helping them prepare for a great experience. I have to say that it was a very satisfying experience and I recommend it to everyone. I will definitely be there next year whether I am running for Dan Farber again or manning the medical table.

Here are my training totals:
Apr. 20 – 6.20 miles (54:08, 8:44 pace)
Apr. 22 – 6.20 miles (51:16, 8:16 pace) – Tempo Run
Apr. 23 – 6.20 miles (52:54, 8:32 pace)
Apr. 24 – 10.40 miles (1:28:40, 8:26 pace

Total Miles: 29.00 miles
2010 YTD Miles: 507.30 miles

One Year Ago

2010-04-17T16:02:00.003-04:00

A year ago I was in my taper phase getting ready to run the 113th Boston Marathon as a member of the Dana Farber team. It is hard to believe that it has been a year already. It seems as if it was just yesterday that I was trying to decide what my goal should be for the marathon. I can admit right here that I had no thought of trying to run a 4 hour marathon in Boston. Everything I had read and heard about the Boston Marathon was that you should not try and run a PR in this race. But, as you know, I did set a PR in the 113th Boston and finally achieved my goal of running a 4 hour marathon.

During the past week of rest I am taking due to being in the Rivers’ Edge Players production of The Importance of Being Earnest, I had a chance to think about my favorite memories from the race. The race starts in Hopkinton a little over 4 miles from my front door. The town of Hopkinton has hosted the starting of the marathon since the race moved there from Ashland in 1925. What I remember most about the area is the circus like atmosphere in the corrals as we waited for the starter’s gun to go off. Then I had to run the steepest downhill of the marathon course. It drops 130 feet from the starting line before you start to level off.

The next town on the course is Ashland. We were still heading generally down hill and it is as this point where I felt really comfortable with my pace. I really was not thinking too much about my finishing time at this point. I was just trying to take in all of the sites and sounds of the race. You cross the first 5K marker in Ashland and I remember thinking that I was running a bit too fast at that point. My split time was 28:18. I knew the Newton Hills were ahead and I didn’t want to struggle when I hit them.

I passed the 5 mile and 10K mark in Framingham. I work for Staples and my office is in Framingham. I really enjoyed the first truly flat portion of the course. I hit the 10K mark at 56:58 and was feeling like I could run at that pace forever. Still in the back of my mind I felt I was going a little too fast. The general consensus from my running magazines and podcasts is too not go out too fast as the hills later in the course will take their toll.

The 15K marker is in Natick. This is also the portion of the course where you have another downhill to the 10 mile marker. You then level off until around mile 12 where you hit the early rolling hills that will lead you into Wellesley. When I crossed the 15K mark, I was at 1:24:36. Some how I was running a very even pace. I wasn’t sure how long I could sustain it. I just decided to continue along and just try and enjoy the experience. I was really loving every step of the race at this point.

The half marathon mark is in Wellesley. But, what I remember most of all is the “screech tunnel” at Wellesley College. I don’t think that I can truly describe how loud these girls are as you run through the “tunnel”. The girls reach out to touch the runners and are begging the men to kiss them as they go by. I couldn’t disappoint and did give one of the girls a kiss as I went by. When I hit the 20K marker I was at 1:52:44 and at the Halfway Point I was at 1:58:54. When I noticed that I was on pace to potentially run a 4 hour marathon, I thought, “I have been here before and faded at the end. Better not think about it at this point.” But, I was not feeling any fatigue or aches or pains at this point in time. I left Wellesley crossing the 25K mark at 2:21:04 and knew the next stop was going to be the Newton Hills.

I crossed the town line into Newton. What is interesting is the most difficult hill in Newton is actually the first hill. It was tough. This hill on Washington Street (Route 16), climbing from the Charles River crossing at 16 miles, is regarded by Dave McGillivray, the 2007 race director, as the course’s most difficult challenge. The hill follows a 150 foot drop over the course of ½ mile and forces many runners to a walking pace. I hit the hills and knew I could handle them. I just wasn’t sure how it would affect my time. When I hit the 30K mark just before Heartbreak Hill, I was at 2:49:51.

Heartbreak Hill rises over 0.4 mile and is between the 20 and 21 mile markers near Boston College. It is the last of four "Newton Hills". Heartbreak Hill itself rises only 88 vertical feet which really is not that bad. I actually don’t recall it being hard at all. The nickname "Heartbreak Hill" originated with an event in the 1936 race. On this stretch, defending champion John A. Kelley caught race leader Ellison "Tarzan" Brown, giving Brown a pat on the shoulder as he passed. His competitive drive apparently stoked by this gesture, Tarzan Brown rallied, pulled away from Kelley, and went on to win—in the words of Boston Globe reporter Jerry Nason, "breaking Kelley's heart."

After cresting the final hill, I knew I had a fairly easy course left. Some down hills and a couple of minor hills were all I had left. I hit the 35K marker 3:18:19. It is here that the course briefly touches Brighton and then immediately enters Brookline. This is also the point where at Cleveland Circle you turn onto Beacon Street and know you are in the final miles of the race. I was still not feeling any major fatigue. I was actually feeling really good. It was also the point of the race where I thought for the first time I might actually break 4 hours. I had 40 minutes to run 4.5 miles.

I finally could see the Citgo sign and knew that I was going to finally be entering the City of Boston and approaching one of the greatest finishing lines in all of marathoning. It was absolutely crazy along Beacon Street and Kenmore Square. The crowds really pumped me up as I crossed the 40K mark at 3:47:25. I had only 1.4 miles to go and 12 minutes to reach my goal. I could not believe it. I had a real chance to break 4 hours. Somewhere deep inside me, I found the energy to finish strong.

As I turned onto Boylston St. and could see the finish line, I knew I was going to reach a goal I was not sure I would ever reach and in the Boston Marathon. I pushed my pace and crossed the finish line in the shadow of the Boston Public Library at 3:59:21. I did cut it close. But, it doesn’t matter. I broke 4 hours and felt a rush that is indescribable. My father when I told him about the race and the fact that I had stopped a couple of times to take pictures along the route and kissed the girls in Wellesley said, “You could have run even faster if you hadn’t been doing all that business on the course.” He is right. I don’t care though because I reached a major life goal and in the most prestigious marathon in the country.

I will be volunteering at the Starting Line Runner’s Refuge for the Dana Farber Marathon Challenge Team on Marathon Monday. I will be a little jealous of those who will be heading out on the course. However, I have decided that I don’t want to run the Boston Marathon again until I can qualify. I am not sure if I ever will be able to qualify. But, the fun is in the attempt. If you are running the 114th Boston Marathon this year make sure you take in all the sites and sounds as you run. You will never experience anything like it.

Here are my training totals:
Apr. 4 – 11.00 miles (1:38:50, 8:59 pace)
Apr. 5 – 6.20 miles (54:56, 8:51 pace)
Apr. 6 – 4.50 miles (36:27, 8:06 pace) – Yasso 800s
Apr. 7 – 7.40 miles (1:05:48, 8:53 pace) – Tempo Run
Apr. 8 – 5.20 miles (40:46, 7:50 pace)
Apr. 10 – 10.20 miles (1:26:24, 8:27 pace)
Apr. 11 – 10.20 miles (1:26:57, 8:31 pace)
Apr. 12 – 6.20 miles (55:23, 8:56 pace)

Total Miles: 60.90 miles
2010 YTD Miles: 478.30 miles

Are Flowers Only Red with Green Leaves?

2010-04-04T10:57:00.004-04:00

Some of you know that I go to a chiropractor to keep me aligned and in good health. Each time I visit, he has handouts that discuss things that he thinks are important to pass on to his patients. He truly believes that people through chiropractic can be well and stay well without the outside intervention from dangerous drugs and surgery. While I never eschew “regular” physicians and only go to alternative practitioners, I have found that I have had no injuries since I started going to a chiropractor almost 10 years ago. I do believe that an optimally functioning spine and nervous system is not a bad thing when I am logging so many miles.

This week, he had a story that I thought I would share with you.

A little boy went to his first day of school. He took out some crayons and he started to draw. He drew colors all over the paper, because a paper filled with colors is what he wanted to see. The teacher said “What are you doing, young man?” “Drawing flowers” he said. “It’s not time for art yet,” the teacher said. “And anyway, flowers are green and red. Everyone knows that. There’s a time and a place for everything, and there are certain ways certain things are supposed to be. So repeat after me: Flowers are red and leaves are green, and there is no reason to see them any other way than they have always been seen.”

But the little boy was confused. He said “There are so many colors in a rainbow. There are so many colors in the morning sun. There are so many colors in one single flower. I want to use all of them.” “You are a sassy young lad,” the teacher scolded. “Repeat after me: Flowers are red and leaves are green, and there is no reason to see them any other way than they have always been seen.”

The teacher put him in a corner and told him it was for his own good. “You won’t come out until you get it right, and respond like you should” she warned.

The little boy got frightened, sitting in that corner all by himself. Lonely thoughts filled his head. He finally went to the teacher and said what he knew he was supposed to say “Flowers are red and leaves are green, and there is no reason to see them any other way than they have always been seen.”

Time went by, as it always seems to do, and the little boy and his family moved to another town. He started his first day in his new school. On that first day, the smiling new teacher said “Isn’t drawing flowers fun? There are so many colors a flower could possibly be, so let’s see if we can use every single one!” The little boy drew neat and orderly rows of red flowers with green leaves. The teacher asked him why he didn’t want to use more colors. “There are so many colors in that box of crayons! Won’t it be fun to see how many of them you can use?” The boy was astounded. He could use all the colors? He could make yellow flowers with purple leaves? He could color the sky green! He grinned widely as he reached for the box. This was going to be his best picture ever.

When I read this it made me think about all the advice I have ever read about running. There seem to be so many rules and criteria for establishing a training regimen. There are certain prescribed ways of stretching, pacing, etc. We, as runners, are told how to do almost everything. I began to think that isn’t this just like the teacher in the story? Aren’t we all being told how to draw a flower and what color it has to be? Shouldn’t we try to find a way to get back to why we started running in the first place?

I have decided that I am going to escape that jungle of green and red flowers. I am going to try and run for the sheer joy of being out there on the road and experiencing the wind in my face with no real goal other than pleasure. Running gives you the chance to feel completely at one with what you are doing, to know you are strong and able to control your destiny at least for the moment, and to gain a sense of pleasure independent of results.

I know that to get to the starting line and to achieve the goals we set for our racing that we need to log certain amounts of miles and complete certain work outs. But, I also know that trying to adhere strictly to a plan can also lead to injury and disappointment if we miss our goals. During this process we tend to forget about the happiness we feel when we are out there on the road. We take the fun out of running. So, I am asking you to add joy back into your running. Take a day and just run with no particular goal in mind. Just go out there and remind yourself why you started running in the first place. You may find that flowers are not always red and leaves are not always green.

Here are my training totals:
Mar. 28 – 10.20 miles (1:32:58, 9:06 pace)
Mar. 29 – 6.10 miles (54:49, 9:09 pace)
Mar. 30 – 4.50 miles (36:30, 8:07 pace) – Yasso 800s
Apr. 1 – 5.20 miles (39:53, 7:40 pace) – Tempo Run
Apr. 3 – 11.30 miles (1:38:14, 8:41 pace)

Total Miles: 37.30 miles
2010 YTD Miles: 417.40 miles