My Scoutmaster Minute

Tonight, I will be attending my Scout Troops meeting where I am an Assistant Scoutmaster. My son, the Eagle Scout, still enjoys going to the meetings and hanging out with his friends. He will be turning 18 in August and tells me he is going to sign up as an Assistant Scoutmaster next year so he can still help out his Troop.

Why am I telling you this? Well, I was asked by our Scoutmaster to bring in my Boston Marathon Medal and Bib Number. He wanted me to talk about the marathon. I offered to do the Scoutmaster Minute with which we end every meeting. It is a short talk to inspire our Scouts. I found a Scoutmaster Minute that addressed running a marathon. I rewrote a large portion of it to tell them a little more about what it means to me.

Here is what I will tell them tonight:

On May 25th, 1961 in a Special Message to the Congress on Urgent National Needs, President Kennedy set a national goal of landing a man on the Moon. He said that we choose to do this not because it is easy but because it is hard. One of Edmond Hillary's comments about finally scaling Everest was: "It is not the mountain we conquer but ourselves."

We all need challenges and the sense of euphoria that comes from achieving a difficult personal goal. Most of us will never stand on the Moon or the summit of Everest. I chose a different challenge – running a marathon. Running a marathon is a difficult personal goal that ordinary people like me can achieve.

I certainly do not have the athletic skill or coordination to be an Olympian or play any type of professional sport. But completing a marathon is a significant athletic goal that anyone with dedication can accomplish. You don’t need any particular skill or coordination. You just have to be willing to train hard and be persistent. The distance (26 miles 385 yards) is hard enough that even though I know I will not finish first or even in the first 10,000, simply finishing is an achievement than less than 2% of the population will ever complete.

Why do I run marathons? Because like George Mallory, who died attempting to scale Mount Everest, once responded with: "Because it's there” and because it is hard. A real sense of accomplishment is earned when I cross that finish line no matter what my time was.

At the 1968 Olympics, one athlete named John Stephen Akhwari from Tanzania, a marathon runner, probably made the longest lasting impression on those who watched that Olympics. While he was running the race, he stumbled and fell, severely injuring his knee and ankle. After receiving first aid he did what no one expected and he got back in the race. Long after everyone else had finished and left, he limped into the near empty stadium to the cheers of a small crowd that was still there and he finished his final lap. When asked why he continued the race after he was so badly hurt with no chance to win he replied: "My country did not send me 7,000miles to begin a race - they sent me to finish the race".

Does each of you accept responsibility to finish a task when you start one or do you take the easy way out when the going gets tough? Do you keep your promises when you make them, even the ones you make to yourself? A man who doesn't keep his word will not be respected and will not be trusted. What kind of man does each of you want to be remembered as?

I hope my readers take something away from this as well.

Photos from the Race

For my family and friends, here are a few photos from the race.

Reflections after the race...

Here it is one week from my running of the 113th Boston Marathon. It is still a little bit unbelievable that I actually ran a 4 hour marathon. I am still euphoric. I have had a few days to reflect on what went right in my training for this race that allowed me to run a race with such consistency and not once feel like I needed to slow down. Not only that I never hit the wall. In my 5 other marathons I hit the wall around mile 22-23.

I will admit that I trained very hard for this race. I had my stretch goal of under 4 hours from the start of my training period. I ran all of my marathon race pace training runs trying to hit a consistent 9:00 minute per mile pace. I never missed any of my speed or mile repeat sessions. I had no injuries or illness at any time during my training and I had maintained my weight at 170-171 lbs. which was about 25 lbs lighter than when I ran the Marine Corps Marathon. This all prepped me physically for the strain of running 26.2 miles.

As I reflected on what I accomplished, I realized that the above got me to the starting line in good physical shape. What enabled me to run such a good race was my mental state. I knew I was running for a higher purpose. I was actually doing something to change the world we live in and help those who need our help. I had the advantage of carrying 61 people with me the entire race who I know lightened my load and made the journey easier than it should have been.

I am not one who usually believes in angels, ghosts or other supernatural things. Just ask my mother. If there was ever a sign that there is an afterlife and that our loved ones are there waiting for us, I experienced it on April 20th. I now believe in guardian angels that are out there waiting to help us when we need it. We just have to ask. I asked them to help me when I reached Heartbreak Hill. I now know they did.

The other two people I have to thank for enabling me to make it to the starting line and running the race of my life are my parents. I can remember throughout my childhood that they both always told me that I could do anything I set my mind to. I have to admit I doubted them on many occasions. But, they definitely gave me confidence in my ability to succeed. As Yoda says, “Do, or do not. There is no try.” With out their love and support, I am not sure I would be where I am today.

The last person I am deeply indebted to is my wife Beverly. She has had to put up with my constant training, smelly running clothes and shoes, anxiety regarding whether or not I could raise enough money to meet the minimum, kept our kids and house running like a well oiled machine, and many other things I simply cannot remember right now. We have been married for almost 25 years now and she has put up with my compulsive nature and given me the room to explore my crazy running obsession. I never would have been able to run any of the marathons I have completed without her love and support. Beverly is the best!

Here are my split times showing how consistently I was running each leg:

113th Boston Marathon 2009
Runner: Ted Frumkin

Results:
Location TimePace/mile
10km 0:56:58/9:10
Half-Marathon 1:58:54/9:04
30km 2:49:51/9:06
Finish 3:59:21/9:07

What an experience I had last Monday. I now am in search of a new challenge. I have already signed up to be a part of a team that will be running in the Reach the Beach Relay. The Reach the Beach (RTB) Relay is the longest distance running relay race in the United States. The RTB Relay will take place in New Hampshire during the start of the New England fall foliage season. We will be running 200 miles from Cannon Mountain in Franconia, NH to a finish along the Atlantic coastline at Hampton Beach State Park NH. The course will take our team through the White Mountains of New Hampshire, past fields, lakes, mountain top vistas, and the occasional covered bridge. I am not really sure how to train for this type of a race. So, my plan is to train like I am going to run a fall marathon. I may decide to run another marathon this year who knows.

Here are my training totals for this week. :

Apr. 20 – 26.20 miles (3:59:21, 9:08 pace) – Marathon PR
Apr. 22 – 3.10 miles (28:58, 9:21 pace)
Apr. 23 – 3.10 miles (30:05, 9:42 pace) – Manhattan, NY
Apr. 24 – 5.20 miles (43:16, 8:19 pace)
Apr. 25 – 6.00 miles (50:03, 8:20 pace)

Total Miles: 43.60 miles
2009 YTD Miles: 766.40 miles

My Boston Marathon Experience

As some of my followers on this blog know, I went to see The Dead at the DCU Center in Worcester, MA on Sunday night. I have to say it was a really good show and they pulled out some really old material from their first albums. The bad news was I did not get into bed until 1:00 a.m. This is not the ideal way to get ready to run a very difficult marathon. The good news is that it was the first time I have been able to sleep more than 2 hours before a marathon. I ended up getting just over 5 hours of sleep before waking up to get ready to go.

I drove over to my friend Trish’s house so her husband could drive us over to Hopkinton State Park where we would catch a bus to the starting line area. We arrived there right around 9:00 a.m. and headed over to our respective refuges to wait for the call to get into the corrals for the start of the race. I went to the St. John’s Parrish Hall where many of my fellow teammates were snacking on last minute carbs, stretching, chatting and decorating their bibs. There was a television which allowed us to watch the wheelchair and elite runners take off. Most people seemed somewhere between calm and excited. I was surprisingly calm.

Finally around 10:15, we all started heading over to the corrals. I was hoping to find my friend Trish somewhere in the mass of humanity crammed into the corrals. But, it was just too crazy and I never found her. At that point, I thought I will just head out and run my race. The sun broke through the clouds just as they announced it was 1 minute to the start. After what seemed like forever, they said the runners were off. I was pretty far back and it took me over 6 minutes to get to the starting line. I crossed the pads that would start my chip and headed down the hill from the start. I have to admit I was pretty excited to finally be off and running.

I had set two goals for my race. I wanted to beat my PR from the Arizona Rock & Roll Marathon by at least 10 minutes which would be a 4:15:00 finish. My stretch goal was to run my first sub-4 hour marathon. I felt good enough to try it. But, the marathon is not easily conquered. You never know what is in store as you run 26.2 miles. Not only that, ahead of me was one of the toughest marathon courses to run. I had a 4:00:00 pace band chart to allow me to keep track of my splits. I figured I would see where I was on pacing at the halfway point and then at 20 miles.

The first 5 miles went by like a breeze. I was able to chat with some of my fellow Dana-Farber Marathon Challenge (DFMC) Teammates. I took in the sites as I ran. I was amazed at how many people were out on the side of the road cheering all the runners on. I had heard about the Boston Marathon crowds. But, I guess I under estimated their enthusiasm. Little did I know how enthusiastic it could get.

The next 5 miles from the edge of Framingham through to Natick Center were pretty smooth. I had found a comfortable pace. I relied on my training knowing I had held a 9 minute per mile pace in a lot of my training runs. I wanted to try and conserve some energy for the Newton Hills. I have to say it is a bit difficult to keep a steady pace with the crowds urging you on. I was hoping to see one of my friends in Natick. But, the crowds were too big and it was hard to pick people out of the crowd. Unfortunately, I never saw her. I crossed the 15K mark in 1:24:36 (9:06 pace). I was feeling surprisingly strong.

The weather was perfect for us runners. It was slightly overcast with the sun peeking through periodically. I had finished a good portion of the flatter portion of the course and knew I had the slightly rolling hills in Wellesley ahead. I stuck to my pace trying not to let any of the faster runners pull me along. I tried to stay in my head and focus on my race. I told myself, “Just keep plugging away between 9:00 and 9:10 per mile and you will be fine.” The next stop would be the Wellesley Tunnel and those enthusiastic co-eds.

I had heard so much about the Wellesley co-eds and the amount of noise they can produce, I almost couldn’t wait to get there. I am not sure I can adequately describe the deafening sounds they produced. But, I could actually start to hear them about ¼ mile before I reached them. As I headed into the screaming mass of girls on the right side of the course, I began to slap their hands as I ran by. I stopped for a moment at the 20k marker to take a picture and they screamed even louder trying to get the men (me included) to give them a kiss. I crossed the 20K mark 1:52:44 (9:14 pace) and the Half Marathon mark in 1:58:54 (9:04 pace).

The Wellesley girls definitely give you a big boost. I wasn’t going to kiss any of them because I didn’t want it to delay me on my quest. Plus it is a little bit scary with all of those girls reaching out to slap your hand or on the back. But, I couldn’t resist when as I approached one of the girls screamed, “It’s my birthday! Somebody kiss me!” So, I leaned over the rail and gave her a quick kiss on the cheek and wished her a happy birthday. She screamed like I was one of the Beatles. Then I headed off knowing I had the toughest part of the race ahead and frankly feeling a little bit like a rock star.

The run through Wellesley is also a mass of people on both sides of Washington St. They are all cheering you on. I had put my nickname “Froggie Ted” on my DFMC singlet and I can’t tell you how many people made a point of shouting out encouragement to me and other runners. It really does help motivate you when you hear your name as you run by the fans.

As I approached the 25K mark, I looked down at my watch to see if I was still on pace and found I had maintained a 9:06 average pace hitting the mark in 2:21:04. In the back of my mind, I felt I had a good chance to break 4 hours. But, I knew I had the Newton Hills ahead which I had heard stories of ever since signing up to run this race. I decided that no matter what I was going to hit my goal of 4:15:00. I was hoping I could take the hills and keep it up for the last 10K. My goal was to hit the 20 mile maker around 3:03:00.

Down the hill I went after crossing 128. My quads were starting to stiffen up. The initial down hills had definitely taken their toll. But, as I headed up towards the turn near the Newton Fire Station, I told myself it is just 3 small hills then downhill to the finish. I had trained on a steep hill in Westborough almost every week. I was hoping my training would make the hills and especially Heartbreak seem easy. There was definitely some doubt in the back of my mind as I turned right onto Commonwealth Ave. and approached the famous Newton Hills.

The 20 mile marker was about 1.5 miles ahead at the base of Heartbreak Hill. I tried not to focus on that and just shorten my stride and get up and over the hills. I hit the 20 mile marker in 3:02:15 and looked up to see Heartbreak. I asked my angels (those I lost to cancer and who I was running the race to honor) to pick me up and take me over the hill. I asked them to help me run the last 10K in less than an hour to allow me to break 4 hours in a marathon for the first time at Boston.

They were there for me. I ran up Heartbreak like it was nothing. I didn’t even feel like I had to struggle to get up the hill. While some runners around me were having a hard time, I felt light as a feather. My hill training had worked not to mention the fact that there were 61 souls listed on my back to help take the load off my body as I glided up the hill. The next thing I knew I had crested the hill and was at Boston College where there were even more amped up screaming college kids. Clearing Heartbreak with relative ease and hearing the students cheering really pumped me up. I headed off for the final 5.2 miles down hill to the finish on Boylston.

I ran down into Cleveland Circle hoping to see one of my friends from work. The crowds were too crazy and I never saw her. The run along Beacon Street was great. The temperature was starting to drop and the head winds where starting to cool me off. I had passed the 35K mark in 3:18:19 (9:08 pace). I was actually feeling good and other than a little soreness in my quads felt strong. The crowds were great urging us all on to the finish. I knew I had a chance at breaking 4 hours. I just needed to keep moving and hold my pace.

Finally, after what seemed like forever the Citgo sign came into view just past Coolidge Corner. I knew then that I was a little over 2 miles to the finish. I also knew that I was going to get one more boost of energy from my Dana-Farber cheering section at mile 25. The adrenaline was starting to kick in and I pushed myself to the 40K marker. I hit it at 3:47:25 (9:10 pace). There I was with 1.4 miles to go and 13 minutes to get there. I thought to myself this is where all those miles I logged come into play. Would I have enough to break the elusive 4 hour mark?

I turned into Kenmore Square and onto Comm. Ave. I heard a shout from the crowd and turned to see two of my cast mates from the Westborough Players Club. I couldn’t help but run over and give them a big sweaty hug. They told to me to get going and finish the race. I was really pumped up and took off. I passed the sign “1 mile to go”. It was all down to the last mile.

I turned on to Hereford St. which has a slight uphill incline and could see the sign for Boylston St. Before I knew it, I was making that famous turn onto Boylston and the finish line was in sight. I looked down at my watch to see how much time I had left and saw I had a little more than 3 minutes to be able to break 4 hours. I had it in my sights. From somewhere deep inside I started to pick up the pace. I was really pushing it to the finish line. In what seemed like an instant, I was hitting the pad that would turn off my chip timer. I almost didn’t want to look at my watch. When I did the dial read 3:59:21! What an incredible feeling. I can’t describe it.

Needless to say I was on cloud nine as I walked through the chute to the chip retrieval area and the medals. I called my Dad and my wife to tell them I thought I broke 4 hours. I obviously would not be able to see the official results until I made it home. I was so excited that I hardly felt the cold winds hit me as I picked up my space blanket and went to get my medal. I dropped off my chip and received my medal and a hug. It was such a fantastic feeling to have run the Boston Marathon and setting a new PR by almost 26 minutes.

After picking up my bag from the buses, I headed over to meet the Dana-Farber Volunteers who would take us over to the Marriott Copley Hotel where food and drink awaited us. More importantly we could get a massage. I went straight to the massage table to get the kinks worked out. I have to say I felt pretty pampered. After a change into dry warm clothes, I had a little sandwich and some pasta salad to hold me over until I could get home. I called Trish and found out where to meet her and then walked over to the hotel where she was and caught a ride home with her and her family. I had a much needed shower when I got home. I changed and then Mara and I went to my favorite post marathon meal – a big juicy steak and an ice cold beer.

This journey is now complete. I have to say that it was the most extraordinary day in my running life. I had a chance to run the Boston Marathon. I ran along its storied course where many a running legend has trod. I completed the race with a PR which also accomplished one of my key running goals by finishing in less than 4 hours. I am so proud of the hard work I put into training for this race. I am proud to have represented so fine an organization as Dana-Farber. I am so grateful for the extreme generosity of friends, colleagues and family who all gave to help us reach the ultimate goal of a world without cancer.

I plan to continue posting to my blog. I have many more races in me. I now want to work towards finding a way to earn my way into the Boston Marathon with a BQ time. But for now, I am going to take it easy for about a week. I will put in a couple of short easy runs to stay loose. Then I will get back into my maintenance mode and search for the next challenge. I hope all who have been following this goofy blog will continue to read it and comment on it. It is a part of my running life now and I hope it will remain a part of yours.

To my fellow runners: Don’t forget to run because you want to…finish because you can.

Rested and Ready to Go

It is less than 2 days away from my challenge to capture the unicorn (Boston Marathon Finisher’s Medal). I am very calm and feeling ready to brave the elements and what ever comes my way on Monday. My racing singlet is ready (see pictures – the back is my list of angels). Now all I have to do is rest and relax.

Number 9 Dream by John Lennon keeps running through my head as I focus on the race. So, here it is:

So long ago
Was it in a dream,
was it just a dream?
I know, yes I know
Seemed so very real, it seemed so real to me
Took a walk down the street
Thru the heat whispered trees
I thought I could hear (hear, hear, hear)
Somebody call out my name as it started to rain

Two spirits dancing so strange
Ah! böwakawa poussé, poussé
Ah! böwakawa poussé, poussé
Ah! böwakawa poussé, poussé

Dream, dream away
Magic in the air, was magic in the air?
I believe, yes I believe
More I cannot say, what more can I say?
On a river of sound
Thru the mirror go round, round
I thought I could feel (feel, feel, feel)
Music touching my soul, something warm, sudden cold
The spirit dance was unfolding
Ah! böwakawa poussé, poussé

Here are my training totals for this week. :

Apr. 12 – 8.10 miles (1:09:13, 8:32 pace)
Apr. 13 – 6.00 miles (51:29, 8:34 pace)
Apr. 14 – 5.10 miles (45:07, 8:50 pace)
Apr. 16 – 6.00 miles (51:00, 8:29 pace)
Apr. 17 – 6.20 miles (53:35, 8:38 pace)
Apr. 18 – 3.00 miles (25:35, 8:31 pace)

Total Miles: 34.40 miles 2009
YTD Miles: 722.80 miles

The End of a Long Journey

Here we are a mere 8 days away from the start of the 113th running of the Boston Marathon. If you have a chance to visit Niketown at Newbury & Exeter in the Back Bay section of Boston, you will find the marathon wall that covers the entire store from top to bottom (thanks Trish for reminding me). There is a plaque at the top of the stairs that says:

The Finish

For months you prepare for the journey, a mere 26.2 miles. All downhill at the start, a drop of over 300 feet. But the hills near the end define the race. The hills of Newton dictate the training. Training to replicate race conditions, the wise runner mixes long runs with interval repeats on grades to strengthen the legs for the steep climb and steel them for the rugged descent.

Run, diet, rest; everything works together. Long range goals and short term plans evolve into a race day strategy, culminating in achievement, satisfaction, and the realization of a dream.

We pay tribute to all who run the race!

Doesn’t this short message bring out the essence of the journey we have all been on since we became a part of the Dana-Farber Marathon Challenge Team. What it doesn’t say about our preparation is the additional effort we all put into fundraising for this very worthy cause. We all had two goals in mind when we signed up for this journey – 1) to run in and finish the Boston Marathon; and 2) to help raise funds for Dana-Farber in hopes that those dollars will one day lead us across a more important finish line than the one on Boylston St. The finish line I am referring to is a world without cancer.

Running is a spiritual journey not just a physical one. I wake each day with a training run scheduled. It is my time to go out into the world with just my running gear and shoes and see what I can do that day. It is my time to improve my heart and lungs. It is a very introspective time and in some ways a selfish pursuit. But, being a part of the DFMC Team has really changed my view of running. It has help to solidify my belief that the running community can make a difference in the world.

As I contemplate toeing the starting line on April 20th, I have come to realize that somehow this marathon is going to be different for me. I can’t really explain why just yet. I just know it will be different. I hope that when I post my message after the race I can put words to that feeling. For now just know that I am proud to be part of this team and know that each of you will finish in your own time and it will be the first step on a long life of making the world a better place. In Judaism we call this Tikkun Olam. Tikkun Olam (Hebrew: תיקון עולם‎) is a Hebrew phrase that means, "repairing the world" or "perfecting the world." Our runs will be our way of helping to repair the world.

In my final email to my donors and potential donors I told them that I was going to carry with me on the back of my singlet a list of all of their loved ones. I felt that this group of individuals would be there for me as I run from Hopkinton to Boston. My own group of angels to will spur me on and be there to encourage me when I doubt my ability to finish. They will lift me up when my legs are rubbery and sore. Because some of my followers will not be here in Boston to see it in person, I want you to see the list. There are 60 names on my list. Each person meant so much to me or one of my supporters. We run so that lists like this can cease to exist.

In Memoriam:

Dolores Abrams, Fred Bishop, Betty Bogart, Jack Bogart, Edie (Edith) Bridgers, Janine Burnett, Angela Caruso, Melvin Chernick, Carolyn Ansley Cline, Larry Cooper, Lena Cook, Leigh Crawford, Grace Curran, Paula Fader , Eric Fearnside, Tim Fleron, Jim Fobert, Dorothy Francks, Adam Friedman, Roslyn Graber Frumkin, Ted Frumkin, Theresa A. Girard, Shirley Goldstein, Fred Herman, Edward Hofeller, Agnes Hughes, Bernadette Kaspar, Kevin Keating, David Kenney, Kasey Kirby, Helene Koelsch, Marvin Koenigsberg, Leonore Koenigsberg, Joe Lada, The Mangus Family, Doc Marriott, Hugh Matthews, David McGoldrick, Brent Moore, Kaj Nielsen, Josh Phillips, Virginia Ralls, Kay Roche, Vicki Sayers, Greg Seaver, L. A. Seiler, John Smith, Leanne Smith, Beverly Stanfill, Shirley S. Strich, Susan Devora Tamir, Konley Thomas, Anne Vaughn, Andy Walkover ,Kathryn Walsh, Joan Walsh, Genie Weitzman, Robert Wesley, Maxine Westfall, Margaret Whitmor

In Support of:

David Broadhurst, Jeff Burnett, King Cole, Angela Rodell, Sandy Tise, Susan Vogel

I am ready. I am strong. I am invincible. I will finish strong. I look forward to seeing my fellow teammates in Hopkinton. I am humbled by the support I received in my efforts to help Dana-Farber. Thank you and I will see you at the finish line in Boston!

Here are my training totals for this week. :

Apr. 5 – 10.10 miles (1:28:55, 8:48 pace)
Apr. 6 – 8.00 miles (1:12:27, 8:48 pace)
Apr. 8– 9.50 miles (1:28:04, 9:16 pace) – 6 x 1 Mile Repeats w/1/2 mi recovery between
Apr. 9 – 10.10 miles (1:31:29, 9:04 pace) – Tempo

Apr. 10 – 7.20 miles (1:02:35, 8:41 pace)
Apr. 11 – 8.10 miles (1:11:15, 8:41 pace)

Total Miles: 53.10 miles

2009 YTD Miles: 688.40 miles

Training Menu before the Race

Tonight is the first night of Passover. It got me to thinking about the food restrictions we Jews follow during the 8 days of Passover. Basically, during Passover, Jewish law forbids the consumption or possession by Jews of all edible fermented grain products (Chometz) or related foods. The simple definition is that we don't eat anything with leaven in it. So, no bread. As most runners know, bread is a staple item in our diet.

In thinking about the next 8 days, I realized that I needed to review my typical training menu I use for my marathon runs. Passover does not end until April 16th. Therefore, I will have to make some adjustments to accomodate the Passover food restrictions. But, I will still follow it as best I can starting next Tuesday (April 14). I thought it might be nice to post my menu plan for those who are following this blog. It may help them in eating right the week leading up to the race.

Tuesday
Breakfast Cereal w/skim milk, banana, and glass of Orange juice
Lunch Turkey Sandwich dry with water
Dinner Pasta w/red sauce, Salad, glass of skim milk

Wednesday
Breakfast Bagel(s), glass of Orange juice
Lunch Cold pasta salad with chicken
Dinner Red beans and rice

Thursday
Breakfast Pancakes w/banana
Lunch Grilled Chicken Sandwich
Dinner Chinese food with extra rice

Friday
Breakfast Cereal w/skim milk, banana, and glass of Orange juice
Lunch Tuna fish sandwich with pretzels
Dinner Pasta w/red sauce, Salad

Saturday
Breakfast Pancakes w/banana, and glass of Orange juice
Lunch Cold pasta salad with chicken
Dinner Red beans and rice, Salad

Sunday
Breakfast Cereal w/skim milk, banana, and glass of Orange juice
Lunch Grilled Chicken Sandwich
Dinner Anything

Monday (Race Day)
Breakfast Peanut butter and honey sandwich and a banana

This plan works well because you are carbo loading gradually throughout the week. Plus you are getting the right amounts of protein and vegetables as well. Even though the pasta party is always fun, the pasta you eat that night will not have time to get into your system to help you out on race day. Even so, I always eat pasta the night before the race.

Heartbreak Hill -- That Pesky Little Speedbump

This weekend, I finally had the opportunity to run with my DFMC Teammates on the last group run organized by the DFMC. I always seemed to have a conflict on the group run dates. So, I was really glad to be able to make this one. The route was from the Mount Auburn Athletic Club in Watertown out through Brighton Center and up onto the marathon route near Boston College and to the Newton Hills. This would give us all one last chance to run Heartbreak Hill.

Since I was able to run Heartbreak Hill both going down it and back up, I thought I would try to get a little deeper understanding of the famous hill. But, first let me give you one fact that may surprise you about the Boston Marathon -- only 17% of the course climbs at a rate of greater than 1%. According to Marc Chalufour (http://marcchalufour.com/writing-samples/steeped-in-tradition-everything-you-thought-you-knew-and-more-about-the-hills-of-boston/), “Much of it (the Boston Marathon Course) is nearly flat, to be sure—about 61 percent of the Boston course has a slope of less than 1 percent (most of that of the gradual-downhill variety)—but a whopping 22 percent descends at rate greater than 1 percent, and 17 percent climbs at a greater rate. So, it really isn’t Heartbreak Hill that we should be worried about. It is the early downhills that need to be respected.”

Heartbreak Hill is the fourth of the Newton Hills. It is a relatively short hill at only 0.37 miles long. It begins at about the 20.5 mile mark. Its average grade is 4.5% and at its steepest is 4.7%. Surprisingly, the first Newton Hill is actually much steeper but slightly shorter. If you have done your hill training during the weeks leading up to the race, Heartbreak Hill will be a challenge. But, nothing you can’t handle.

According to legend, it got its name with an event during the 1936 Boston Marathon. “On this stretch, defending champion John A. Kelley caught race leader Ellison "Tarzan" Brown, giving Brown a consolatory 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."” (From The ultimate guide to the Boston marathon Blog). There is a statue of Johnny Kelley called “Young at Heart” as you approach Heartbreak Hill. Look for it on your left. Then pull it together and tackle the famous hill because once you crest it you can see the Prudential Center and know you only have a short distance to the turn onto Boylston and the finish line.

There is one other thing I learned this weekend from my favorite running podcast (Phedippidations). I learned a mnemonic that will help those of you coming to run Boston from out of town. It is a way to remember the 7 towns you will run through before arriving in the city of Boston. The towns are Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton, Brookline and Boston. The mnemonic is “Head Away From Nature West Near Ballpark Boston”. As Steve Runner said it describes your journey from the bucolic towns west of Boston past Fenway Park and finally to the finish line in Boston.

I have asked so many runners who have participated in the Boston Marathon what they consider to be the best words of advice to help me finish strong in the race. Everyone has said the same thing – start slow and be conservative on the downhills and pace yourself on the uphills. I can’t wait for race day to see if I can follow those words of wisdom.

Here are my training totals for this week. :

Mar. 29 – 18.20 miles (2:40:22, 8:48 pace)
Mar. 30 – 6.10 miles (53:30, 8:46 pace)
Mar. 31 – 9.50 miles (1:29:09, 9:23 pace) – 6 x 1 Mile Repeats w/1/2 mi recovery between
Apr. 2 – 10.10 miles (1:26:13, 8:32 pace) – Tempo

Apr. 3 – 6.00 miles (52:13, 8:42 pace)
Apr. 4 – 10.30 miles (1:28:44, 8:37 pace) – DFMC Group Run

Total Miles: 60.20 miles

2009 YTD Miles: 635.30 miles

Westborough News Article

This is the article that was published this Friday in my town's local paper. Perhaps it will help me get a few more donations for Dana-Farber.