All American Runner...me???

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

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...

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

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

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...

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

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

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...

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

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!!!

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!

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

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

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

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