3 Weeks to go!

My brother Boyd and sister Jody.

I'm the one on the right. Cute, huh?

My teammate Nicole asked me, “In your experience, are there any "must do" things prior to race day that really get you pumped up? (i.e. certain books, movies, etc.) Let me know. As a first timer, I want to make sure I get the most out of this life changing event!” This is actually a great question. Just to set the record straight, I do not claim to be an expert on marathoning. There are far better people than me to consult with about the marathon. So, instead I will just tell you what works for me.

The first and foremost “must do” for any marathon to ensure that you maximize the experience and get to the start and finish line without any injury, is to taper your training. This is probably the most overlooked aspect of marathon training. And something most beginners ignore. Everything you have been doing up to this point is based on hard work. We have all logged the miles. We have braved the weather (especially here in New England). We haven’t missed work outs and we certainly do not rest enough. The taper is simply reducing your mileage during the 2-3 weeks before your marathon. Your goal the next few weeks should be to allow your body to build back up to peak strength.

Here is what I typically do during my taper period which is the last 3 weeks leading up to the race. The first week of my taper, I simply cut my mileage back to about 80% of my last big mileage week. The second week, I drop it even further to about 65 to 70% of my last big mileage week. The final week I am typically running a few miles just to maintain my form and keeping my muscles loose for the race. I may only run ½ my peak marathon mileage the last 6 days leading up to the race. The plan is to wake up on marathon day relaxed, rested and with full fuel tanks to get you to the finish line.

As far as things that get me pumped up for race day, that is a little different. I usually go through my music collection and put together a playlist that I will listen to during my runs the last week leading up to the race. Some of my favorites that always seem to end up somewhere on my play list are:

· “Born to Run” by Bruce Springsteen
· “Run, Baby, Run” by Sheryl Crow
· “Running with the Devil” by Van Halen
· “Ramble On” by Led Zeppelin
· “La Grange” by ZZ Top
· “I’m Bad, I’m Nationwide” by ZZ Top
· “Elevation” by U2
· "Pump It" by Black Eyed Peas
· "Eye of the Tiger" by Survivor

I have over 6,000 songs to choose from in my collection. There is usually quite an eclectic mix of songs on my playlist. This is because I am putting together a 4+ hour playlist. I find that songs with fast beats really help me get motivated on my runs.

I don’t watch any particular movie or television shows. I do read. But, typically, I read books that have nothing to do with running. I really spend the last week before the race trying to remain relaxed and mellow. I want to get to the starting line confident that my training prepared me well for the journey ahead. I want to have eaten things that have fueled my body and given me the proper reserves I will need in the later miles. I try not to think too much about the race or my time goals. I simply remain confident and envision crossing the finish line healthy and happy. That is all I need to be ready for the challenge ahead.

Here are my training totals for this week. :

Mar. 21 – 10.00 miles (Backpacking Trip w/35 lb pack)
Mar. 23 – 8.00 miles (1:11:31, 8:56 pace)
Mar. 24 – 9.50 miles (1:29:17, 9:24 pace) – 6 x 1 Mile Repeats w/1/2 mi recovery between
Mar. 26 – 10.10 miles (1:31:25, 9:03 pace) – Tempo
Mar. 27 – 7.10 miles (1:02:04, 8:44 pace)
Mar. 28 – 8.20 miles (1:11:12, 8:41 pace)

Total Miles: 52.90 miles

2009 YTD Miles: 575.10 miles

Brief update

Since I already posted this week, I thought I would just update my training totals. I have one more long run before the race. It is scheduled for a 16 miler. I will definitely get in 16 miles. I may go a little longer depending on how I feel. This moderate consistent plan I am on seems to be really working for me. The proof will be my actual race day results. Regardless of my time, I am just excited to have the chance to run the Boston Marathon.

Here are my training totals for this week. :

Mar. 8 – 17.10 miles (2:39:41, 9:20 pace)
Mar. 16 – 6.20 miles (55:04, 8:53 pace)
Mar. 17 – 9.50 miles (1:29:42, 9:27 pace) – 6 x 1 Mile Repeats w/1/2 mi recovery between
Mar. 18 – 6.20 miles (55:54, 9:00 pace)
Mar. 19 – 9.10 miles (1:22:07, 9:01 pace) – Tempo
Mar. 20 – 10.10 miles (1:32:45, 9:11 pace)

Total Miles: 58.20 miles 2009
YTD Miles: 522.20 miles

It is official...I have my Bib Number

And the number is...22162! I will be running in the second wave which will start at 10:30 am. I am excited to finally have my number. I noticed that some of my fellow teammates looked at their number and looked at numerology to find meaning in their number. They all found various meanings for their number. I believe that numerology has some validity. As a Jew, our tradition assigns meaning to numbers and ties them to our Hebrew alephbet.

Each letter in the alefbet (the Hebrew alphabet) has a numerical value. The numerical value of a word is determined by adding up the values of each letter. I discussed this breifly in my blog about the significance of the number 18 in Judaism. My bib number adds up to the number 13 or if you like 1 + 3 = 4. So, I can look at the significance of both numbers.

13 in most peoples minds is bad luck. But, this is not the case for the Jews. "Normally written as Yod-Gimel, 13 is the numerical value of the word ahava (love, Alef-Hei-Beit-Hei) and of echad (one, as in the daily prayer declaration, G-d is One!, Alef-Cheit-Dalet). Thirteen is the age of responsibility, when a boy becomes bar mitzvah. We call upon G-d's mercy by reciting his Thirteen Attributes of Mercy, found in Exodus 34:6-7. Rambam summed up Jewish beliefs in Thirteen Principles. " (From the website Judaism 101). I am going with the interpretation that my bib number represents love. All of my family and friends who have donated to Dana-Farber were doing so out of love for friends or family who have been lost to or touched by cancer. This love will help carry me through the later miles of the race.

4 has a different meaning. Four represents measuring; beneficence; intelligence. In the Kabbalah four is memory; four represents the four worlds of the Kabbalah. It also represents the four directions of space and the four levels of the hierarchical organism of the Torah. This is very interesting as my bib number can also mean memory. As you all know, I am running in memory of my family and friends who I have lost to cancer. I was so happy to find this link to my bib number.

Maybe my bib number is just a number and doesn't have any meaning. But, I can remember that my mother always told me that everything happens for a reason. I suscribe to that belief. The good news is that my bib number has two very strong meanings for me -- love and memory. What better meaning could I ask for as I run for Dana-Farber.

Obsessively Running...

As of today, I am only 35 days away from the start of the Boston Marathon. It doesn’t seem like it was that long ago that I received the confirmation from Dana-Farber that I was going to be a part of their team this year. But, it was almost 5 months ago. I guess I just didn’t think about the time passing as I was so focused on my training schedule. This brings me to the topic I wanted to write about this week – the obsessive compulsive need to get in every work out on your training schedule no matter what.

I hate to admit that I am one of those people who hate to miss a work-out. I am not saying that I have not had to miss a run or run a shorter distance during my training for the various marathons or other distance races I have trained for. I certainly have on numerous occasions (usually caused by work travel) missed a run. The problem arises when I perform below my personal expectations on race day and I attribute it to those missed runs. In essence blaming missed work outs for not meeting my personal goal.

Some would classify this as a sign of an obsessive compulsive disorder (OCD). I have to agree that in some small way it is a sign of OCD. Obviously, it is something I have to deal with in a positive way. I have come to realize that missing a run or two during a 4 month training program does not have any real effect on my performance in the race. So, I have taught myself to be less obsessive about getting in each and every run. I have even been able to accept the fact that some days I am just not going to have a good run for what ever reason. I simply need to accept that fact and try to run just for the shear joy of being out on the road.

I am sure most runners can sympathize with my plight. If you find that you are missing work or school, skipping social events, not going out with friends, limiting your food intake and sacrificing sleep to get your runs in, you are starting to build your life around your running. This is not a good sign. I truly believe that running is a part of my life…not my life. Therefore, you should not feel anxious or stressed out when you miss a run. If you do, you are starting to behave in a way that is extreme and unhealthy. It can lead to injury. I cannot stress enough that running should be a fun and enjoyable thing not a chore.

My advice (which I need to remind myself of at times) is that if you miss a run on your schedule just cross it off and don’t think about it again. And under no circumstances should you double up the next day to make up for your missed run. I know it is hard. I have been there. But try to go back to the real reason you started running in the first place. You ran because it was enjoyable. As George Sheehan wrote "The things we do with our bodies should be done merely because they are fun-not because they serve some serious purpose. If we are not doing something that is enjoyable on its own account we should look for something that is."

I am sure some of my teammates are already stressing out about the perceived lack of time to finish preparing for this marathon. I am unusually calm this time. I know I will get a few butterflies when I toe the starting line. But, I am planning to run this marathon because it will be fun. I know that I am also running it to serve the “serious purpose” of helping to raise money to find a cure for cancer. That should not override the shear joy of running from Hopkinton to downtown Boston passing thousands of spectators who will be cheering us all on. As I run on April 20th, I will remind myself that running enhances and adds to my life and nothing can change that basic truth.

Here are my training totals for this week. :

Mar. 8 – 10.00 miles (1:28:15, 8:49 pace)
Mar. 9 – 8.10 miles (1:14:14, 9:10 pace)
Mar. 10 – 9.50 miles (1:29:40, 9:26 pace) – 6 x 1 Mile Repeats w/1/2 mi recovery between
Mar. 11 – 9.00 miles (1:21:37, 9:04 pace) – Tempo
Mar. 13 – 7.10 miles (1:05:46, 9:12 pace)
Mar. 14 – 8.10 miles (1:10:50, 8:44 pace)

Total Miles: 51.80 miles
2009 YTD Miles: 464.00 miles

One Proud Dad!

I did not really have a chance to put together any real blog account this week. My week was focused on making it to Friday night when Mara would be opening in “Bye Bye Birdie” with Westborough High School’s Center Stage. They always put on great productions at the High School and this one may be the best that I have seen since moving here5 years ago.

I have to say right here that I am completely biased. But, Mara put on an amazing performance as one of the Sweet Apple Teen Girls. She has really great stage presence. Not to mention high energy. In fact, the whole cast really blew me away with their energy throughout the show. I got tired just watching them do those dance numbers.

I think what I find so great about the Center Stage group is that they really welcome in the under classmen. Mara has made some great friends already and she has only been in two productions. I have to admit that I am really proud of her. I can’t wait to see her future productions at Westborough High. I know she will always have really fond memories of her time on stage.

Besides the excitement of “Bye Bye Birdie”, it was a really strange weather week. When I did my 16 miler on Saturday, it was 48 degrees. Then on Monday, it was 22 and snowing. It stayed in the 20’s until Friday when we hit 49. It makes it a bit hard to dress for my runs. I am not complaining though. I am just hoping the warming trend continues.

Here are my training totals for this week. :
Feb. 28 – 16.30 miles (2:26:30, 8:59 pace)
Mar. 2 – 6.20 miles (1:02:27, 10:04 pace) – Snow!
Mar. 3 – 8.00 miles (1:11:58, 9:00 pace) – Tempo
Mar. 5 – 9.50 miles (1:30:16, 9:30 pace) – 6 x 1 Mile Repeats w/1/2 mi recovery between

Mar. 6 – 6.20 miles (54:37, 8:48 pace)
Mar. 7 – 10.10 miles (1:32:03, 9:06 pace)

Total Miles: 56.30 miles

2009 YTD Miles: 412.20 miles