Run because...

As most of you know, I started running in 1985 as a way to stay in shape. I was 24 years old and newly married. I didn’t have any kids and my job was nowhere near as demanding as it is today. I would go out after work and run a couple of miles in the Texas heat and return home to have an ice cold beer. It was just something I did as a lark. I really wasn’t what any one would call a serious runner then.

In 1988, I was transferred to Fort Lauderdale, Florida. I kept up my running. But, due to the humidity and constant heat, I started to run early in the morning before work. I signed up for my first road race in December 1989. It was a Jingle Bell 5K race in Sunrise, FL. I don’t remember how well I did as I didn’t really take it too seriously. I was in it for the free t-shirts. Later this led to signing up for a 10K race which at the time I thought was ridiculously long. By the time, we moved to Springdale, AR in 1991, I had started to take my running a little more seriously. I also was starting to feel the need to run rather than just because I had it scheduled.

In Arkansas, I started to run 3-4 times per week. I didn’t sign up for any races. Frankly, there were not many races available to run up in Northwest Arkansas at that time. Instead of worrying about racing, I was just trying to figure out a training program to keep me in shape and allow me some time to unwind from the pressures of my job and raising two small children with my wife. It was my “me” time. It was the one time of the day that I could get lost in my thoughts and be in my own world. It allowed me to work through issues and problems at work without anyone around to disrupt me. I also found that my running had changed. It was something I really needed and missed when I couldn’t get out there on the road.

Six years after I first started to run, running had become a very important part of my life. I realized that I had become a runner. I wasn’t really sure what that meant and I had no idea at the time that I would actually go out and complete several ½ marathons and then 6 marathons. It was the furthest thing from my mind. Running stimulated me in so many ways. I found that all of my senses were at a heightened state after completing a run. Even so, I would often find my mind wandering almost in a meditative state as I ran. My surroundings would melt away and the only thing I would be thinking about was my footfalls and constant forward motion. Even to this day, sometimes I will finish my runs and not be able to remember large portions of the route I had just completed.

Now 18 years since moving to Arkansas, I know that running has become a religion to me. It doesn’t replace my love for Judaism. It simply supplements it. My running has become my way to pray and allows me to connect to my spiritual side. We humans are creatures of habit. I am comforted by my daily rituals which includes my daily run. I find that I need that time out in on the road. There is a Chinese proverb that says, “The journey is the reward.” I enjoy my daily journey and I find that it gives meaning to my life. I don’t like to think that the only important thing is the concept of heaven and its rewards; instead, I want to feel how wonderful this life is today. Running gives me that feeling every time.

On each of my runs, I find peace. I enjoy the structure of my training regimen. It is comforting when so much around me is totally out of my control. I keep a log book of each of my runs meticulously keeping records of the distance, pace and heart rate. This seems to provide a framework to my existence on this planet. It gives me a sense of accomplishment. As I watched my frame shrink from weight loss two years ago, I saw my legs grow firmer and more muscular. These changes made me happy.

Looking back, running does so much for me. I am less tense. At 48 years old, I am in the best shape of my life. But, most importantly, running has put me in a new community of people who will always be there for me to offer advice, wisdom, or just be there for me when I am out there struggling to finish. Sometimes, perfect strangers will give me a brief word of encouragement during a race that spurs me on. I am one of the lucky people whose body has not had any major injuries from the pounding of high mileage. For me running is a joyful experience. I hope that you fellow runners are having the same experience out there on the road.

Here are my training totals:
Jan. 17 – 10.20 miles (1:33:26, 9:09 pace)
Jan. 18 – 6.20 miles (59:37, 9:37 pace)
Jan. 19 – 5.00 miles (40:28, 8:06 pace) – Tempo run
Jan. 21 – 7.20 miles (1:04:15, 8:55 pace)
Jan. 22 – 7.20 miles (1:04:46, 9:00 pace)
Jan. 25 – 7.10 miles (1:01:56, 8:43 pace)
Jan. 26 – 5.00 miles (1:04:15, 8:55 pace) – Mile Repeats @ 7:13 pace
Jan. 28 – 7.00 miles (56:22, 8:03 pace) – Tempo run
Jan. 29 – 6.20 miles (57:50, 9:19 pace)
Jan. 30 – 10.10 miles (1:29:40, 8:53 pace)

Total Miles: 71.20 miles
2010 YTD Miles: 166.20 miles

The need for speed...

Like most runners, I keep a running log. In it I put down the weather, distance, pace, heart rate and a few notes about my run. This allows me to go back and look at different work out schedules I have used in the past to get ready for a race and see if any particular work outs seemed to be more beneficial than others. It also is a kind of running diary. After reading a few entries, I can remember just how I felt on that day and can compare it to how I am feeling in my current training program. It is an invaluable resource. If you aren’t keeping a log of some sort, you should.

When I went back to look over my training paces over the last year or so I noticed that there was a significant difference in my training pace. It had dropped by over 1 minute per mile. I know I can attribute some of that to my weight loss but that can’t be the only reason. Then I noticed that my pace per mile started to drop once I committed to doing a speed work session each week.

Like most runners, I hated doing repeats at a track because they were so boring. Some of my other excuses included it hurts; it leads to injury; it wears me out for my other runs…you name it, I used it. But, when I decided to use the Hansons-Brooks Moderate Consistent Marathon Training plan for my run in the 2009 Boston Marathon, I had no choice but to commit to one speed work session per week. Basically, if I wanted to run a good race at Boston, I would have to complete the speed work outs.

Now, a lot of runners just jump into speed sessions. This is ill advised. Just like you wouldn’t go out and run a full marathon without first doing some shorter runs, you can’t simply go out and do a set of 10 x 1 mile repeats without building up some base. I would recommend adding a speed session every other week until you get used to the effort and it becomes a part of your regular training regimen. The goal of a speed session is to run at a controlled hard effort and to spread your energy evenly over that distance. This should simulate an equally hard effort in a race. Finally, make sure that your speed work does not constitute more than 15% of your total weekly mileage.

When I started using the Hansons-Brooks training plan, I decided to first add a 5K run each week and ran them based on my best 5K pace which was a 7:39 per mile pace. Later in my training, I added mile repeats. I started slowly and built up to completing 6 repeats at marathon goal pace with ½ mile recovery between repeats. I am convinced that these sessions were the single most important reason why I was able to finally break 4 hours in a marathon. I can’t say that I enjoyed any of the speed sessions. But, they certainly enabled me to tolerate both the physical and mental discomforts while running Boston.

I highly recommend adding speed work to your regular training plans. But, remember to start slow. There are so many ways that you can add speed work to your training without having to go out a do mile repeats on a track. Try tempo intervals which are longer than ordinary intervals and are run a little slower than your 5K pace. Or you could try fartleks which is Swedish for ‘speed play’. To add fartleks to your run, simply run a few fast bursts between mail boxes, lampposts or trees when you feel like it, and as hard you like. There is no set number you need to complete.

I can attest to the fact that speed work does improve your running times. I have set PRs at 48 years old in the marathon (3:59:21), ½ marathon (1:48:52) and 5K (21:19). I think that you will find that with a little investment, you will see a big payoff.

Here are my training totals:
Jan. 10 – 10.00 miles (1:33:59, 9:18 pace)
Jan. 11 – 6.20 miles (55:25, 8:56 pace)
Jan. 12 – 3.10 miles (24:02, 7:45 pace) – 5K Speedwork
Jan. 13 – 6.00 miles (54:15, 9:02 pace)
Jan. 14 – 6.20 miles (54:14, 8:48 pace)
Jan. 16 – 11.00 miles (1:36:53, 8:48 pace)

Total Miles: 42.50 miles
2010 YTD Miles: 95.00 miles

A decade in review

As a friend says, another year around the sun. Not only that, but another decade has ended. No one knows what to call it though. I am going with the Aughts. Why not? Seems like it would fit pretty well. It is at this time of year that many of us reflect on the past year and look for things that we can improve on personally, professionally, and perhaps even spiritually. I thought about writing about the year just past. But upon reflection, I decided to look back at the last 10 years because so much happened in my running life that was unique and special.

As the 20th century was slowing nearing its end and we were facing the Y2K crisis, I had just begun to amp up my running life. My brother had challenged me to run a ½ marathon with him in 1998. Not to be outdone by my baby brother, I accepted the challenge and we ran the America’s Finest City Half Marathon together. After our race, I suggested that if we could complete a ½ marathon we could definitely run an entire marathon. Obviously, he couldn’t say no. So, at the very start of the new decade and 21st century, I completed my first marathon.

I have created so many special memories around my running in the last ten years that I thought I would share them with you here. Unlike most people who try to rank them into a top ten list, I am just going to put them down in no particular order and let you be the judge of what was the most unique running event in the Aughts.

Completing my first marathon

On January 16, 2000, I ran my first marathon in my hometown of Carlsbad. It was a drizzly morning and I knew my brother, his friend Greg and I had done all the training necessary to run a full marathon and that we would complete the race. We just had no idea what it would be like or what our time would be. I did hit the wall that all marathon runners fear and was worried that I wouldn’t make it to the end. But, I only had a little over 2.5 miles to the finish. If figured if I had to crawl to reach the finish line that is exactly what I would do. The most memorable thing about the finish is when I was at my lowest point physically and was coming down the final hill to make the turn to head in for the last 0.3 miles, I saw my Dad walking up the hill. I was so dazed at the time that I almost didn’t recognize him. But, his voice and shouts of encouragement snapped me out of my haze and the next thing I remember is turning into chutes of the finish line and seeing my wife and kids waving and cheering me on. What a great feeling it was to have so much love and support from them.

Marine Corps Marathon

For those who don’t know, I was born at 29 Palms, CA a US Marine Corps base in the Mojave Desert. Yes, I am a Marine Corps brat. Once I had run a couple of marathons (including a PR in the Inaugural Phoenix Rock & Roll Marathon), I had the marathon bug. I read about the Marine Corp Marathon in Runner’s World and decided if I ever had the chance, I would run that race. With my move to Boston in 2004, traveling to Washington D.C. became much more affordable. So on Oct. 29, 2006, I found myself standing at the starting line. It was very cold that morning. I was looking forward to running through our nation’s capitol. Although it was by far my worst performance in a marathon, I thoroughly enjoyed the race. I can remember every step of each mile and being able to race past all of the monuments, the Capitol, and finally Arlington National Cemetery. I will admit I was tearing up as I ran past all of those white crosses realizing as Lincoln said, “that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion - that we here highly resolve that these dead shall not have died in vain - that this nation, under God, shall have a new birth of freedom - and that government of the people, by the people, for the people, shall not perish from the earth.” How could you not be emotional as you finished the race.

Boston Marathon

When I moved to Boston, some of my friends said they expected me to run the most famous marathon in the running world. Trouble is they didn’t know you had to qualify for it. In my age group (45-49), I would have to be able to run a 3 hour 30 minute marathon. Since my best time to that point had been 4:25:03, I certainly had no thoughts of being able to qualify. It was when my friend, Jim Fobert, passed way due to cancer that I decided to run for a charity. I chose Dana Farber and was lucky enough to be chosen to be part of their team in 2009. You can read about my experience here on my blog. While I am so proud of breaking the 4:00:00 mark finishing in 3:59:21, I am more proud of the fact that I raised $15,128 for Dana Farber and was part of the team raising an amazing $4,025,688 for cancer research.

Boston Run to Remember

It is said that sharing your passion with others is a gift that cannot be adequately measured. My passion for running is contagious, and I really enjoy having people around me who share it so that they can share it with others. On May 27, 2007, I ran this ½ marathon with 2 friends from work. One who had never run any further than 6 miles. I had given her a training program and coached her through it up to race day. I was so proud to see her cross the finish line and loved how excited she was with her accomplishment. It was a really special day.

Westborough High School Cross Country Team

Finally, I had the pleasure of watching my son’s cross country team do something they had never done in the history of the school – win their District Title and compete in the State Finals as a team. I can remember when Nathan ran the Carlsbad 5000 with me when he was 8. I didn’t realize at the time that my passion for running had transferred to the next generation. I will enjoy seeing him complete is first marathon and I am sure in a time much faster than his old man. But, it won’t matter. I will be so proud of his achievement and hope he will share his passion with his children some day.

It was an amazing decade of change for my family and me. We moved from California to Massachusetts. My wife and I are not that far away from being empty nesters. I am not sure what the next ten years will bring. But, I welcome it and hope that more people begin to follow this blog. I will keep posting as long as I have something to say. Run because you want to. Finish because you can.

Here are my training totals:
Dec. 27 – 10.40 miles (1:31:08, 8:45 pace)
Dec. 28 – 6.00 miles (51:43, 9:36 pace)
Dec. 29 – 5.00 miles (40:45, 8:09 pace) – Tempo run
Dec. 31 – 4.10 miles (32:30, 7:55 pace) – Tempo Run
Jan. 1 – 6.00 miles (50:54, 8:29 pace)
Jan. 2 – 9.10 miles (1:19:48, 8:46 pace)
Jan. 3 – 10.00 miles (1:26:21, 8:38 pace)
Jan. 6 – 5.00 miles (40:44, 8:09 pace) – Mile Repeats @ 7:19 pace
Jan. 7 – 6.10 miles (54:55, 9:00 pace)
Jan. 8 – 6.20 miles (55:39, 8:58 pace)
Jan. 9 – 10.10 miles (1:31:11, 9:01 pace) – 16o, Wind Chill -9o

Total Miles: 78.00 miles
2009 YTD Miles: 1,918.00 miles
2010 YTD Miles: 52.50 miles