Dana Farber Marathon Challenge Runner Again!

Back in June I wrote a piece about my musings on my own mortality.  I had lost two more friends to cancer and I was thinking about how much time I had left on this Earth.  While I haven't written about this subject again, it has definitely been on my mind.  This coupled with the tragedy in Boston in April made me wonder if the stars were not aligning to tell me that I should once again run for the Dana-Farber Cancer Institute.  I am a huge supporter of this charity as I know that 100% of the money I raise goes to benefit the Claudia Adams Barr Program in Innovative Basic Cancer Research, helping the Dana-Farber Cancer Institute bring us closer to a world without cancer.  Isn't that something we can all get behind.

Well after much contemplation and looking back at my training logs, I decided that I wanted to run Boston one more time to honor Jacki and Leslie and to dedicate my training and race to those family, friends, and many others we have lost to cancer.  In addition, as I train I will be thinking of those affected by the events of April 15, 2013.  Our running community was forever changed on that day.  But I know that runners are a unique group of people and I want to be there in Boston in April to take my place with the community of runners who will together prove that we all remain Boston Strong.  And I am sure it will be an emotional day for all who are participating.

As part of the Dana Farber Marathon Challenge,  I had to agree to raise a minimum of $4,000 for the Claudia Adams Barr Program in Innovative Basic Cancer Research, which enables researchers at the leading edge of scientific sleuth work to achieve better cure rates and to enhance patients' quality of life.  I knew that I would have no problem meeting the minimum requirement as I had raised in excess of $15,000 in 2009 and 2012 when I ran as part of the DFMC Team.  What I never could have imagined was what would happen when I finally sent out my first fund raising appeal this time around. 

I had set my fundraising goal at $15,000 believing that it was achievable.  The last two times I had run for Dana Farber it had taken me all the way up to the final weeks before the race to hit my $15,000 goal.  So when I sent my initial appeal out at the end of October, I figured that I would see the typical donations that would perhaps get me past the $2,500 mark which would be a great start to my fundraising efforts.  Would you believe that in just the first 30 days, I had reached $16,000.  Unbelievable.  I was truly humbled by the support I received from my family and friends.  Never in a million years would I have predicted this level of giving.  All I can say at this point is WOW!  I know you can’t see me right now but I’m totally doing a happy dance.

As of today, I exceeded $18,000 and am on my way to a potential total in excess of $20,000.  As you may know if you have followed my blog for any length of time, the number 18 is a significant number in the Jewish faith.  The word "life" in Hebrew is "chai", written chet-yud.  In Hebrew every letter is also assigned a numerical value.  The letter chet is 8, and yud is 10. This adds up to 18, hence the connection.   Many Jews believe that the number 18 represents good luck and gifts are often given in multiples of "chai", or 18.  A gift in multiples of 18 symbolizes giving the recipient the gift of "life" or luck.  I have reached 1,000 times "chai"meaning that I am truly lucky and blessed to have such wonderful supporters. 

Judaism is a religion that emphasizes the importance of life. We Jews are encouraged to be good, ethical people (mensches) and enjoy the time we are given on Earth.  A common Jewish toast is “l’chaim!,” which means, “to life!.”  Again you can see the connection with life and the number 18.  In fact, I wear a "chai" necklace constantly which reminds me to celebrate life every day.  "L' chaim" is said at most Jewish celebrations in anticipation of all the good things to come.  What is funny is that I am currently playing Lazar Wolf in "Fiddler on the Roof" and my big song in the show is "To Life! L'Chaim".  So I will get to sing "L'chaim, L'chaim to life" for audiences once the show opens.  There will be a double meaning for me each time I perform this song.

I still have 4 months to race day and am looking forward to seeing just how much I can raise this time.  I will close with two quotes that I try to live by each day.  Perhaps they will help you realize how important it is to just enjoy the time you have on this Earth because we are all truly blessed albeit in many different ways. 

Be content with what you have; rejoice in the way things are.
When you realize there is nothing lacking, the world belongs to you. (Lao Tzu)

When you thank God in advance for that which you choose to experience in your reality, you, in effect, acknowledge that it is there - in effect. Thankfulness is thus the most powerful statement to God; an affirmation that even before you ask, I have answered. Therefore never supplicate, appreciate.  (Neale Donald Walsch)

L'Chaim my friends and fellow runners!

Nov. 25 – 6.10 miles (53:48, 8:49 pace)

Nov. 26 – 3.10 miles (23:44, 7:42 pace) – Speed Work

Nov. 28 – 6.20 miles (53:53, 8:42 pace)

Nov. 29 – 6.20 miles (54:16, 8:42 pace)

Nov. 30 – 9.10 miles (1:19:36, 8:42 pace)

Dec. 1 – 10.10 miles (1:27:18, 8:42 pace)

Dec. 3 – 3.20 miles (24:55, 7:47 pace) – Speed Work

Dec. 5 – 6.20 miles (55:11, 8:57 pace)

Dec. 6 – 5.00 miles (43:43, 8:42 pace)

Dec. 7 – 8.10 miles (1:11:18, 8:49 pace)

Dec. 8 – 7.10 miles (1:01:40, 8:42 pace)

Dec. 12 – 6.10 miles (53:38, 8:49 pace)

Dec. 13 – 6.20 miles (53:33, 8:42 pace)

Dec. 14 – 7.20 miles (1:01:59, 8:34 pace)

Dec. 15 – 10.10 miles (1:27:01, 8:37 pace)

Total Miles:  99.9 miles

2013 Total Miles:  1,682.60 miles

Overnight Relay Race - Training Hints, Part 3

This will be my last post regarding the overnight relay race.  I am going to give you advice on what I have found works best for me with regard to packing for the race.  The key to surviving any overnight relay is to come prepared.  I was an Assistant Scoutmaster for many years so it shouldn't surprise you that I believe being prepared is important.  You may choose to add items you think you will need for your particular race.  But, I believe these items are essential.

Clothing

1.      I always bring 2 pairs of my favorite running shoes with me.  I like to alternate pairs.  I find that it is also a good idea should you find that you are running a leg in inclement weather.  This way you will have a dry pair to change into for your next leg.

2.      3 pairs of running shorts.  This should be obvious.  One for each leg.  In addition, I always bring an additional pair of running shorts to change into when I am done with all of my legs.

3.      3 wicking shirts.  Again one for each leg.  In addition, I bring one long sleeve wicking shirt in case the overnight run is cooler than normal.

4.      3 pairs of undergarments & socks.  As we taught the scouts, the key to avoiding getting chilled is to change out of your wet clothes ASAP after your leg.

5.      A pair of comfortable long pants to wear in between night-time legs.  If it is going to be a warm race, I will usually just bring a pair of light weight wind pants.  If it is going to be cold like at the Ragnar Cape Cod, I bring a pair of fleece pants.

6.      A light-weight jacket running jacket to allow me to layer if it is cold or wet during any of my legs.

7.      A sweatshirt.  If you are running a race in Florida, you can leave this behind.  But, I have always had a need to throw on a sweatshirt during each of the six relays I have participated in.

8.      Hat.  I bring 2 hats.  One is a baseball style running hat and the other is either a knit  hat or my running skull hat.  These I pull out when it is particularly cold at night.

 

Gear

1.      Running watch.  I run with the Garmin 410.  Whatever watch you use be sure to bring your charger with you.  There will be chances to charge it up during your down time.

2.     Sunglasses.  I have found that there has always been at least one leg where I am running facing the sun.  If direct sun bothers your eyes you really need to bring sunglasses.

3.     Reflective vest and some flashing lights.  Don't rely on your teammates to supply these for you.  Besides if you are a runner you should have a reflective vest for running in the early morning to protect you from the normal traffic we see every day.

4.     Head lamp for night runs.  I have started running with Knuckle Lights.  I find them more comfortable than running with a headlamp.  Plus it allows me to wear a hat to keep warm during the night time runs.  You can find them at http://www.knucklelights.com/.

5.     Pain killers.  Stay away from Tylenol.  I usually bring Aleve or Advil.  If you have any fears of stomach issues, bring some Pepto. 

6.     Sunscreen to protect your skin.  I didn't bring it on my first relay and did get a bit of a sunburn on my arms during my final leg. 

7.     Body glide or Vaseline. Either works to reduce chafing.  You will have chafing.  These races are just like a half or full marathon.  Having bleeding nipples or nasty chafing in areas that don't see the sun makes for an uncomfortable experience.

8.     Icy Hot.  I don't always bring this.  But, if you think you may experience severe muscle pain due to having to run 3 legs, you can get pain relief from sore muscles or aching joints by using Icy Hot.

9.     Baby Wipes or  some other Sports Wipes for in-between run wipe-downs.  Some people call it a Hobo bath.  Whatever you call it, it is a real relief to wipe all the sweat from your body before changing into your dry clothes or next running duds.

10.  2 beach towels.  I use these to wipe down before using the baby wipes.  I also use them to sit on in the van so I don't get the seats all sweaty.  Trust me it will keep the smell down in the van if you aren't always sweating all over the seats.

11.  Mouthwash, toothbrush/paste to use before getting some sleep after the night leg.  If you wear contacts bring your contact case and glasses to give your eyes a break between your night leg and the next final morning leg. 

12.  Flip flops or some other lightweight shoe (like Crocs) to give your tired feet a break between legs.  I started bringing these after my second overnight relay and have to say that it makes a huge difference to not always be in running shoes.

13.  Sleeping bag and sleeping pad.  I usually bring my 40 degree sleeping bag.  I have found that it is definitely warm enough for any race I have run so far.  At Cape Cod it was a little colder than normal so I pulled on my fleece pants and sweatshirt before I bedded down for the night.  I use my sleeping pad to stretch out on the grass during down time as well.

14.  Cell phone.  No explanation needed.

15.  A camera to record all the fun times and beautiful scenery that you will definitely be seeing during your race.

16.  One duffel bag to carry all the gear in.  Make sure that you always put your stuff back in your bag.  This keeps you from getting your gear mixed up with others and lost.  I always throw in a couple of small trash bags to put my wet running clothes in after finishing a leg.  I find it keeps the rest of my clothes dry and helps keep the smell down as well.

I hope that this list helps. All I can say is that I have never experienced anything like spending 30+ hours and running a 200 mile relay with 11 other people in all of my running adventures. At the end of each of the relays I participated in I found myself longing to spend more with my teammates that perhaps didn’t involve sleep deprivation, hunger, and odiferous van conditions.  In the end, I have to say that the celebration at the finish line is the reward for finishing our collective journey.  I always make sure that since we won't be living together like we had the previous 30+ hours that we take some time to enjoy each other after the race.

 

I have found that I have become truly close with all of my teammates who went on these crazy journeys with me.  I can say unequivocally that all of my teammates are  interesting, strong, intelligent, funny, and caring people.  They would truly give me the shirt off their backs if I needed it and I would do the same for them.  So the real secret to overnight relays it the people who make up your team.  Cherish them.   And don't forget that in some relays there are 300+ other teams out there doing the same thing.  They all have an insatiable zest for life that makes me want to aim higher, dream bigger and run harder.  What more could you ask for in a single racing event? 

Nov. 11 – 6.20 miles (58:20, 9:23 pace)
Nov. 12 – 3.10 miles (24:58, 8:06 pace) – Tempo Run
Nov. 13 – 6.10 miles (55:49, 9:05 pace)
Nov. 14 – 6.10 miles (55:47, 9:05 pace)
Nov. 14 – 2.50 miles (25:38, 10:10 pace)
Nov. 16 – 9.20 miles (1:29:18, 9:41 pace)
Nov. 17 – 8.20 miles (1:12:17, 8:49 pace)
Nov. 18 – 6.10 miles (56:11, 9:24 pace)
Nov. 19 – 3.10 miles (23:40, 7:36 pace) – Speed Work
Nov. 20 – 6.20 miles (50:13, 8:06 pace)
Nov. 21 – 6.20 miles (55:54, 9:10 pace)
Nov. 23 – 10.10 miles (1:27:01, 8:34 pace)
Nov. 24 – 8.10 miles (1:09:00, 8:31 pace)

Total Miles:  81.2 miles

2013 Total Miles:  1,582.70 miles

Overnight Relay Race - Training Hints, Part 2

As promised, I am going to continue my discussion about how to prepare for an overnight relay race.  The typical overnight relay race covers 200+ miles.  Depending on the speed of your team, it will take between 24-36 hours to reach the finish line.  Each runner only runs three legs during that time, so you can expect a fair amount of time not running.  Personally this is the best part of the whole experience -- bonding with your fellow runners in ways you never knew possible.

Why is there so much down time in these races.  Simple.  There are two vans with one van being the active van (meaning they are running their legs and supporting their runners) and the other van is off waiting for the other van to complete their six legs.  I want to first address what to expect when your van is active. 

When you're in a van that is actively running, you are either the one out on the road running your leg or you are one of the other five runners who are supporting your runner.  The easiest of the two different scenarios is when you are not running.  Your sole purpose is to become your runner's cheerleader and support vehicle.  You are there to provide them a water stop and a first aid station, if needed. I find that I am constantly hopping in and out of the van to cheer on my and other team's runners as they run their leg.  There have been many times when we have given aid to a runner whose support van left them struggling along to get to the transition area.  I can assure you the runner always appreciates the support.

Your support and cheerleading becomes even more important during the night legs and the final legs of the race.  These are the times when runners are feeling the effects of fatigue and sometimes their emotions are running high. The key is to make sure you provide the support you would like to have when you are out there in the dark or struggling with your third and final leg.  It is so easy to fall asleep in the van as soon as you're done with your night leg.  Don't forget that one of your teammates is out there running and needs your support.  If you support them, you will find that they will do the same for you.  Stay awake and be there for your teammate as you will have time to catch some shut eye when all of your runners have finished their night leg.

When your van is not running, you have some time to kill.  Typically the van is waiting somewhere between 5 and 7 hours before the active van is ready to hand off the "baton" to your van so you can start running again.  What always surprises me  is how fast the time goes by while you are waiting to start running again.  This is the one time where the old saying "time flies when you're having fun" really applies.  So what to do when you are off? 

The one thing you should definitely do when you are not running is replenish your energy stores.  In other words, grab something to eat.  You're running an endurance event and fuel is critical to enable you to perform at your highest level.  Your downtime is the perfect time to find a place to eat.  When you are a runner in Van 1, the first downtime is right after your initial leg.  I have found that it is really good to find a place with healthy and light food to grab a meal before heading to the big transition area.  Carbs are a good thing to eat as long as they are easily digestible.  You don't want any gastrointestinal issues in the middle of your night run.  Keep that in mind as you and your teammates decide where to eat.

Van 2's first "downtime" is immediately after the starting gun.  Since most teams are not elite in nature, they are typically given an early start time.  This means you probably did not get much sleep the night before.  In some cases, the team met early in the morning and drove to the start which really creates havoc with your sleeping patterns.  My recommendation is to drive to the first big transition area and grab a nap.  I always bring a sleeping pad and a small pillow so I can stretch out on the grass and grab some shut eye.  I know that some people can't sleep when there is a lot of commotion around them.  . But at least give it a try.  Grabbing some shut eye when you can will keep you fresh for your runs.

If you are one of those who cannot sleep in this type of environment, this is the perfect time to get to know your teammates.  Even if you are a work group or already friends, I can assure you that you will learn something new about them if you take the time to hang out and chat.  I usually bring magazines and a book to pass the time when we are hanging out at the transition areas.  There is always a quiet space somewhere where you can read undisturbed.  Finally, make sure that you are staying hydrated and grab a small snack like an energy bar while you are waiting.  Remember, you'll be running before you know it.

Now the big issue – SLEEP.  I have always been able to get at least 3 hours of good sleep in every relay I have participated in.  After your night leg, getting some sleep, no matter how little, is crucial. Even if you can't truly sleep, you need to try.  I recommend bringing a comfortable sleeping pad (like one you might use on a campout), a sleeping bag and a pillow.  Get yourself into some dry and warm clothes and find a place where you can stretch out and close your eyes.  Even if you don't sleep, the rest will help you when it comes to your final leg.  If you have a 15 passenger van, you can always sleep in the van.  I have done this as well but prefer to sleep in the outdoors.

Finally, make sure that after every run and during your downtime – stretch.   You are going to be sitting in a van for many hours.  That is not something you usually do unless you are a real estate professional like me.  This means you are going to stiffen up.  So whenever you have the chance grab your foam roller (if you brought one) and stretch.  This will allow you to stay loose and avoid those annoying cramps.  If you stay loose, you will be able to perform at your peak during each of your three legs.

Finally, if I can give you only one piece of advice to follow when running an overnight race, it would be to have fun!  Have fun while you're running, fun supporting your teammates, and fun during your down time. The best times during the relay are when you and your teammates are laughing your way down the road.  As I have said before, overnight relays are like no other race you will ever participate in because you a running as an individual but still part of a team. What better way to challenge yourself and to have a great time with likeminded people. 

As Audrey Hepburn once said, "I love people who make me laugh. I honestly think it's the thing I like most, to laugh. It cures a multitude of ills. It's probably the most important thing in a person."  I love my teammates because they can make me laugh and isn't that the best way to spend a weekend out on the road.

Oct. 21 – 6.10 miles (57:31, 9:23 pace)

Oct. 22 – 4.00 miles (31:35, 7:54 pace) – Speed Work
Oct. 24 – 5.20 miles (42:41, 8:13 pace) – Tempo Run
Oct. 25 – 6.10 miles (57:25, 9:23 pace)
Oct. 26 – 10.10 miles (1:29:40, 8:49 pace)
Oct. 27 – 6.10 miles (59:13, 9:41 pace)
Oct. 29 – 6.10 miles (57:54, 9:30 pace)
Oct. 30 – 4.00 miles (32:25, 8:06 pace) – Speed Work
Oct. 31 – 6.20 miles (56:54, 9:14 pace)
Nov. 1 – 6.10 miles (55:36, 9:05 pace)
Nov. 3 – 6.20 miles (53:35, 8:42 pace)
Nov. 4 – 3.00 miles (31:59, 10:43 pace)
Nov. 5 – 6.20 miles (50:13, 8:06 pace)
Nov. 7 – 3.50 miles (31:11, 8:57 pace)
Nov. 9 – 7.10 miles (1:03:34, 8:57 pace)
Nov. 10 – 10.10 miles (1:28:06, 8:42 pace)

Total Miles:  96.1 miles

2013 Total Miles:  1,501.5 miles

Overnight Relay Race - Training Hints

On February 21 I will be driving with 23 other crazy Sproutie Runners from Scottsdale to Wickenburg to participate in the 2014 Ragnar Del Sol.  This is another overnight relay race where we will have 2 teams from Sprouts participating and running for 30+ hours.  The total distance our teams will cover is going to be 202.7 miles.  I have become seriously addicted to these races.  They are so much fun and yet challenging at the same time.  I cannot recommend them enough to any runner who craves a team atmosphere and a competitive race experience all wrapped up into one.  Once you participate in one you will understand the passion I have for these types of running events.

The Ragnar Del Sol race starts in the little town of Wickenburg, Arizona which is 60 miles northwest of Phoenix.  It sits in the Northern reaches of the great Southwest’s Sonoran Desert.  It also happens to be the oldest town in Arizona north of Tucson and the fifth oldest in the state having been founded in 1863.  Wickenburg is now known more for its clean air and wide open spaces and happens to be the Dude Ranch Capital of Arizona.  I cannot think of a more fitting place to start an overnight relay race.  Not only does it epitomize the rugged individualism that built the West, it dovetails beautifully with the individual effort each of our runners will put forth throughout this race.

As I get myself prepared to run this race, I thought it might be helpful if I put together a little primer on how to train for an overnight 200 mile relay race.  I am sure there are any number of ways to get ready for this type of event.  Therefore I am not saying that I am the authority on how to best prepare for your particular race.  Please take these ideas as suggestions that may help you to get ready for one of these races.  I will start with some thoughts on training and then in my next post discuss things to expect and what to bring with you into your support van.

First let me say that a 200 mile overnight relay race is not like any other race you will run.  It takes more mental focus than a single distance race like a marathon.  You will need to be able to focus only on the leg you are currently running and not look ahead to the future legs in the race.  You have to run in the moment which in my opinion is what makes these races so much fun.  Each runner will complete between 10 and 20 miles over the course of an overnight relay.  As you know, each runner will complete those miles over 3 separate legs.  This means there will be rest time in between each leg.  If I have trained property, I typically feel the same fatigue and soreness I have felt after a half marathon when I am done with my 3 legs.  The biggest difference is the sleep deprivation that makes this racing experience different and more challenging.

I would recommend to any runner who is planning to run an overnight relay to train as if you are training for a half marathon.  This will allow you to get the mileage in necessary to be able to run when your legs are tired and perhaps not fully recovered from the previous leg.  It will also ensure that you are well prepared to complete almost any set of legs and mileage your team will need from you during the event.  I prefer to run with teams where speed is not the be all and end all.  Remember this is more about fun than trying to win.  As I said the sleep deprivation will have an effect on your per mile pace.  So despite your training you may not complete your legs quickly, but you’ll definitely finish them all and feel good at the end.   

If you are someone who can’t just be happy participating and finishing the race injury free I would recommend doing multiple runs within 24 hours during your training leading up to the race.  Most runners are not used running miles that close together.  You will typically have at least 24 hours in between training runs.  In an overnight relay you may only have 12 hours between legs.  To be well prepared for an overnight relay race, you should be running what I like to call “doubles”.    I would encourage you to start running “doubles” no later than 3-4 weeks before the race.  You can incorporate “doubles” into your normal training schedule in these five phases.  These should replace your long run in any half marathon training plan:

1. Easy run in the morning followed by an easy run in the evening and take the next day off
2. Easy run in the morning, followed by an easy run in the evening and an easy run the next morning
3. Hard run in the morning followed by an easy run in the evening and take the next day off
4. Hard run in the morning, followed by an easy run in the evening and an easy run the next morning
5. Hard run in the morning, followed by an easy run in the evening and a hard run the next morning

In practicality, how does this work?  The way I use these phases is by splitting my long run into 2 different runs on the same day and then run the following morning.   If my half marathon plan calls for a 10 mile run on Saturday with a 3 mile run on Sunday, I will split my 10 miler into a 7 mile Saturday morning run and then do 3 miles that evening and finish the weekend runs with the 3 miler on Sunday morning.   I like to use a 70/30 split when I divide my long run to create a double.  To avoid injury, you should run each phase for at least 3 weeks before moving up to the next phase.  And unless you are a regular marathoner logging at least 40 miles per week like me, I would skip Phase 5 altogether.

One final bit of advice; try to do at least two long runs during your training that equals the longest leg you will have to cover in the race.  I have found that this gives novice runners confidence that no matter what happens during the race they will be able to cover the longest mileage without any problem.  There is one caveat – if your longest leg is over 10 miles (as mine will be in the Ragnar Del Sol) your longest long run during training should be no more than 75 percent of that distance.

Finally, many people wonder about pacing in these races.  When it comes to pace, you should shoot to run at your normal 10K race pace for the first two legs.  If there are hills in any of the legs you will have to adjust slightly.  The third leg is the most challenging both mentally and physically.  It is normal to run slower during your third leg due to being fatigued from the previous two legs and the lack of normal sleep.  What I typically do when I get to my third leg is to go out a little slower than my 10K pace.  I shoot for between 10 and 15 seconds slower.  After the first mile I assess how I am feeling and decide if I can pick up the pace or need to slow down even more.  The goal here is to finish your last leg with a smile on your face and a true sense of accomplishment.

If you train for this race like you would for any other long distance race, you will be ready for the challenge.  Just make sure that you run a few doubles and try as the event approaches running at some weird hour either very early in the morning or late at night.  This will allow you to see how your body responds to running at an abnormal hour.  I am sure you will find your guts are a bit turned upside down.  Even if you have run multiple marathons, your body has no experience being active at 3 a.m. so it’s something worth training for. 

I hope that my hints will help you if you decide to sign up for one of the many overnight relay races being run all over this country.  I can assure you that you will have an experience of a lifetime.  You will get to run which is something you love and you will get to do it while creating lifelong bonds with your fellow teammates. 

Oct. 7 – 6.10 miles (57:31, 9:23 pace)

Oct. 8 – 4.00 miles (31:44, 7:56 pace) – Speed Work
Oct. 10 – 5.00 miles (41:00, 8:12 pace) – Tempo Run
Oct. 10 – 2.50 miles (26:15, 10:32 pace)
Oct. 11 – 6.20 miles (57:35, 9:23 pace)
Oct. 12 – 9.10 miles (1:22:48, 9:05 pace)
Oct. 13 – 7.10 miles (1:04:33, 9:05 pace)
Oct. 14 – 4.00 miles (31:42, 7:56 pace) – Speed Work
Oct. 15 – 6.10 miles (58:24, 9:31 pace)
Oct. 17 – 6.20 miles (57:15, 9:14 pace)
Oct. 18 – 6.10 miles (57:19, 9:23 pace)
Oct. 19 – 10.20 miles (1:33:30, 9:14 pace)
Oct. 20 – 9.10 miles (1:21:54, 8:57 pace)

Total Miles:  81.7 miles

2013 Total Miles:  1,405.4 miles

I am a Runner

As I was completing my second run on Thursday of this week and trying to figure out what I wanted to write about here, I started to wonder how many miles I had run since starting this blog exactly 5 years ago.  When I went back and looked at my training log I was a bit shocked at how many miles I had logged since turning 47.  As of today, I have run 9,197.3 miles or an average of 35 miles per week.  To put it in perspective, the circumference of the Earth is 24,901 miles.  So I have run over 1/3 of the circumference of the Earth.  Now that is mind boggling.

With all of this running, some of my non-running friends and colleagues question my sanity.  I mean how many people commit to running 6 days per week and actually look forward to it.  Most non-runners cannot understand why I subject myself to what they imagine as a grueling slog down the road on a daily basis.  Unfortunately there is no way I can explain what running does for me or why I need to run regularly.  Sure I can tell them that it helps me keep my weight down and that it is an easy and cheap form of exercise.  But there is no way to explain how it improves my psyche and my soul.  Yes…running improves my soul.

 I believe that when I run I am able to reduce the stress I feel when I am getting overwhelmed by work and wondering how I am ever going to be able to meet the goals and objective before me.  It has definitely helped me process grief and sadness after losing a friend or loved one to cancer.   Just getting out on the road for a few short miles helps me clear my head and think back on all of the happy memories of that person.  Running also allows me to set truly attainable goals that I can achieve.  Then when I am faced with a seemingly insurmountable problem I can remind myself of those achievements and know that if I work hard at it I can solve any problem.   Finally it is the knowledge that I always feel better and have a clear head after a run that gets me out of bed and onto the road every day.

While all of the above is true, what really helps improve my soul is that I can run to help others.  In 2009 and 2012 I ran as part of the Dana Farber Marathon Challenge team.  It was my first time as a charity runner.  I was worried whether or not I would be able to meet the fundraising goal when I started.  IN the end after a lot of hard work, I was able to raise over $32,000 to help scientists find a cure for all types of cancer.  It allowed me to actually perform a true mitzvah and finally do something to help ultimately achieve the Jewish principal of tikkun olam.  Charity running is the epitome of actively doing something to help repair the world.  Here is an excellent explanation of why I believe my running can and should be for a higher purpose.

Tikkun olam encompasses both the outer and the inner, both service to society by helping those in need and service to the Divine by liberating the spark within. As we are, the Divine spark lies hidden beneath our layers of egoistic self-centeredness. That spark is our conscience, through which the promptings of the Divine Will flow toward us. By pursuing spiritual inner work to strengthen our soul and purify our heart, we grow more able to bear that spark without shattering, more willing to act on what we know to be right, less willing to act in harmful or grasping ways, and more able to notice the quiet presence of conscience beneath the din of our chattering minds and reactive emotions. The work of transformation, of building a soul creates a proper vessel for the Divine spark, for our unique share of the Divine Will, returning that spark to the service of the One Who made it. By working to perfect ourselves, perfect our soul, and serve society, we each contribute in our own unique way to the perfecting of the world. This is our duty and our calling as human beings.  (From The Inner Frontier website)

Finally I know that running has introduced me to people who I now count among my closest friends.  I have found that when I am running with friends, I have my own personal cheering squad.  My friends and I are there to root each other on during races and support each other through long runs.  With Facebook, we can send encouragement over the internet and give our fellow runners that boost they may need during their training.  I also tend to run with people who are younger than me.  When I am running with them they are typically encouraging you to run faster and harder making it easier to take my running to the next level.  It also allows me to get to know people on a much deeper level in a casual environment.

As you can see there are reasons to run other than for better health.  But they are somewhat inexplicable to others because they are so personal in nature.  I know that I will keep running until the day that I shuffle off this mortal coil because it is a major part of who I am and it helps me learn to be a better me.  Who knows on day I may even be able to say that I have run enough miles to have circumnavigated the Earth.  Wouldn’t that be something?

Kindness in words creates confidence.

Kindness in thinking creates profoundness.
Kindness in giving creates love.
- Lao-Tzu

Sept. 16 – 6.10 miles (59:14, 9:41 pace)

Sept. 17 – 4.00 miles (31:54, 7:59 pace) – Speed Work
Sept. 19 – 6.10 miles (59:39, 9:50 pace)
Sept. 21 – 7.10 miles (1:06:54, 9:23 pace)
Sept. 22 – 7.10 miles (1:04:55, 9:05 pace)
Sept. 23 – 6.10 miles (57:28, 9:23 pace)
Sept. 24 – 4.00 miles (31:40, 7:55 pace) – Speed Work
Sept. 26 – 5.00 miles (41:14, 8:15 pace) – Tempo Run
Sept. 27 – 6.20 miles (57:07, 9:14 pace)
Sept. 28 – 7.10 miles (1:05:04, 9:14 pace)
Sept. 29 – 7.50 miles (1:08:11, 9:05 pace)
Sept. 30 – 6.10 miles (56:47, 9:23 pace)
Oct. 1 – 4.00 miles (31:45, 7:56 pace) – Speed Work
Oct. 1 – 2.90 miles (31:29, 10:52 pace)
Oct. 3 – 5.00 miles (41:01, 8:12 pace) – Tempo Run
Oct. 3 – 3.00 miles (34:52, 11:32 pace)
Oct. 4 – 6.20 miles (58:07, 9:23 pace)
Oct. 5 – 10.10 miles (1:34:03, 9:23 pace)
Oct. 6 – 7.10 miles (1:06:03, 9:23 pace)

Total Miles:  110.7 miles

2013 Total Miles:  1,323.7 miles

Massage Away the Pain

When I finished my last leg of the New England Relay I knew that I was more than just sore.  It wasn’t an injury that would prohibit me from running again.  It was one of those overuse injuries that was going to nag at me.  My right hip and hamstring were sore beyond any normal level.  It hurt when I walked.  It hurt when I ran.  It even hurt when I was sitting down.  But being a stubborn runner, I wasn’t going to force me to stop running.  Instead I decided to pull back my mileage and hope that it would heal on its own.  When it did, I could get back to my normal training routine.  After a couple of weeks I realized that it wasn’t getting any better.

I continued to pull back my mileage.  I reduced the speed of my training runs to help reduce the pain.  Nothing seemed to work.  Sure there would be days that the pain would be almost non-existent.  I could finish my training run and feel almost normal.  However, I could feel my gait was not normal when I was running.  More importantly I was still sore the next day.  I began to worry that I would really have to take a long respite from running and only do low impact training.  The problem with that plan was that I had signed up to run the Ragnar Del Sol Relay in February as part of the Sprouts team.  Being the only person on the team to have ever run in an adventure relay I couldn’t afford to take the time off as it might mean I wouldn’t be ready to run the race.

Since moving to Arizona in December, I had not been to a masseuse.  I had come to rely on my massage therapist in Massachusetts to keep me out on the road and pain free.  I had set numerous personal best performances in races from the 5K all the way up to my 3:59:21 Boston Marathon performance in 2009.  While my training certainly contributed to my success, I couldn’t have done it without my monthly massage.  I knew I would have to find someone out here that would provide the same service.

I have found that a good massage performed by a trained professional can help improve circulation, rebalance my body’s musculoskeletal system, loosen tight muscles and reduce stress on joints.  All of these factors have really improved my ability to train at a high level and ultimately allow me to improve my performance in races.  I knew that if I was going to be able to train properly for the Ragnar Del Sol I had to find a masseuse who could help me get back to normal.  I wanted to find one who practiced pressure point massage as I knew that would allow my muscles to release and heal properly.

Pressure or trigger point therapy is specifically designed to alleviate the source of the pain through cycles of isolated pressure and release.   I prefer this of massage because I actively participate throughout the session through my breathing as well as being able to tell the therapist the exact location and intensity of my discomfort.  What I have found is that if done correctly the trigger point massage releases constricted areas in the muscles and almost immediately alleviates the pain.  I know from experience that when I was receiving massage with trigger point therapy on a regular basis I was able to naturally manage pain and stress from my intense training schedule.

I used the American Massage Therapy website to find a qualified therapist in my area.  The link is http://www.amtamassage.org/findamassage/index.html.  This site allows you to search by location or technique.  I found my therapist in Massachusetts and my new therapist here in Arizona through this website.  I also like to talk with other runners in the area to see who they recommend.  Since I hadn’t met many runners here yet, I relied solely on the website.   I was looking for a therapist who was leading an active lifestyle and was preferably a runner.  It is my opinion that if they are a fellow runner, they understand and/or experience many of the same injuries that they I am going to ask them to address with me on my visits.  It is vitally important that my therapist be able to relate to what I am experiencing both physically and emotionally.  Finally, on my first visit, I talk with them to be sure that they are willing to work with other sports-minded health care professionals, such as chiropractors.

I found a therapist who had all of the credentials I mentioned above and was a runner.  My first visit was a bit painful as she dug into the problem areas and helped relieve the pain.  I took the next day off and then went for a slow easy run.  The difference was amazing.  I went back one week later for a second session.  I am happy to say that I am running normally again with no pain at all.  I have lost some of my stamina due to the fact that I was having to take it slow and had to miss several work outs.  But, I know I will get back to normal in the next 3 to 4 weeks.  As you can tell I am a firm believer in the power of therapeutic massage to keep me out on the road and pain free. 

I know that going to a masseuse is expensive (about $75 per 1 hour session).  But, when you consider the benefits of massage, I believe the cost is well worth it.  Sure I can buy the best shoes available, but if my hamstring is so tight that I am hobbling when I try to train, it doesn’t matter how good my shoes are.  Regardless, I know that the frequency of massage therapy is a personal decision based on one’s personal training intensity and finances.  If you can afford it, I believe that a monthly massage can address tight areas before they become trouble spots and derail your training.  If recurring appointments are not feasible due to your financial situation, I would recommend a massage at least three to five days before a big race like a marathon or half marathon.

I am almost back to normal.  I am starting back on my monthly massage schedule which will is going to allow me to remain flexible as well as take care of any muscle problems before they impair performance.   I can’t wait to get back to more intense training so I can go out there and rock the Del Sol in February.

Aug. 19 – 6.20 miles (1:00:11, 9:41 pace)

Aug. 20 – 4.00 miles (33:03, 8:13 pace) – Speed Work
Aug. 22 – 5.00 miles (40:28, 8:06 pace) – Tempo Run
Aug. 23 – 7.10 miles (1:00:00, 8:27 pace) – Elliptical
Aug. 24 – 8.10 miles (1:19:16, 9:50 pace)
Aug. 25 – 7.10 miles (1:10:27, 10:00 pace)
Aug. 26 – 7.20 miles (1:07:14, 9:23 pace)
Aug. 27 – 6.10 miles (1:00:00, 9:50 pace) – Elliptical
Aug. 30 – 4.10 miles (39:52, 9:41 pace)
Aug. 31 – 5.10 miles (47:21, 9:14 pace)
Sept. 2 – 6.20 miles (59:15, 9:31 pace)
Sept. 3 – 6.50 miles (1:00:00, 9:14 pace) – Elliptical
Sept. 5 – 6.10 miles (57:33, 9:23 pace)
Sept. 6 – 6.20 miles (1:00:26, 9:41 pace)
Sept. 7 – 7.10 miles (1:07:51, 9:31 pace)
Sept. 8 – 8.10 miles (1:19:07, 9:50 pace)
Sept. 9 – 5.10 miles (48:55, 9:31 pace)
Sept. 12 – 3.10 miles (25:58, 8:20 pace) – Speed Work
Sept. 13 – 6.20 miles (58:53, 9:29 pace)
Sept. 15 – 8.10 miles (1:06:44, 9:28 pace)

Total Miles:  137.9 miles

2013 Total Miles:  1,213.0 miles

The Long Trip to Arizona

It has been a long 8 months but we are finally permanent residents of Arizona.  No, we don’t have a house yet.  But, my wife is here and my kids are back at school for the fall semesters at Tulane University and TCU.  Things are somewhat back to normal.  We will all feel much better when we have a house to call our own in the next few months. 

It has been quite a whirlwind of a summer.  On July 26^th, my daughter Mara and I left downtown Boston for our drive to Scottsdale.  Originally we are going to really take our time and do some real site seeing on the trip.  But instead we had to try and get from Boston to Scottsdale by July 31^st because my new company was going to be public on the 2^nd of August and they wanted the entire executive team in New York to ring the bell at the NASDAQ.  It was a good reason to get back to Scottsdale in time to take our flight to New York.

We wanted to get to Virginia on the first day so that we could try and see some sites in Tennessee.  The GPS said that we had a 9 hour drive and 597 miles to go.  Mara and I felt like we could do that by switching off regularly.  What we didn’t plan for was the heavy traffic we would encounter in New York even though the route we were taking purposely avoided New York City.  The problem was that we got caught in rush hour traffic over the Tappan Zee Bridge.  Once we got to Pennsylvania the traffic eased and we were able to make up some time.

To add some variety to the trip and to keep us interested, we decided to take our picture at each state line to log when we crossed into another state.  It was fun trying to determine just when we would be reaching the state line.  As the hours dragged on, it was the one thing keeping us alert.  We finally reached the Virginia border at midnight.  We still had a ways to go to the hotel and we finally pulled in around 1:30 am weary but glad to have made it safe and sound.

After a good night’s sleep and a little breakfast, we headed out.  We figured we would get some good miles behind us as there shouldn’t be as much traffic on a Saturday.  Our goal that day was to make it to Jackson, TN with a stop in Nashville.  This was supposed to be a 9 and ½ hour drive and 643 miles. However, Mother Nature did not want us making up any time and threw a big rain storm in front of us which slowed us down quite a bit until we crossed into Tennessee. 

We got into Knoxville around dinner time which meant we would not be able to see any sites in Nashville.  So, we stopped for a BBQ dinner at Calhoun’s.  Pork ribs are one of the few foods that Mara can eat with her allergies.  It was really nice to take a break before heading over to Nashville.  Even though we got in at dusk we decided to drive through downtown so Mara could see Broadway where all the Honky Tonks are located.  It was hoppin’ on Saturday night.  We just rolled down the windows and enjoyed the music wafting through the air.

We then pushed on to Jackson and our hotel.  It was a nice hotel and we were beat.  The time difference allowed us to get in at a decent hour (11:00 pm) and to get some rest.  We had planned to stop at Shiloh National Military Park and Beale Street in Memphis.  After those stops we wanted to make it to my in-laws house in Mansfield, TX.  It was going to be a long day of driving – 527 miles and 8 and ½ hours without the stops.

We got up at 7 am and headed out to Shiloh.  Along the way, we saw signs for the Buford Pusser Home & Museum.  I remember watching the movie “Walking Tall” and really wanted to stop by the house even though it was not open that early in the morning.  It was on the way so Mara humored me and we stopped at the house and took pictures.  I am sure she thought I was crazy.  But, it was cool to see it.  But, I was much more excited about seeing the Shiloh Battlefield. 

We got to the Military Park right after they opened for the day.  Because we couldn’t spend a lot of time, we decided to do the driving tour of the park.  The Shiloh Battlefield has a 12.7 mile auto tour route with 20 tour stops at such famous places as Bloody Pond, the Hornet's Nest, and the Albert Sidney Johnston death site.  Mara was pretty excited about seeing the battlefield.  She had taken a Civil War class at Westborough High School and wanted to see the places they talked about in class.  It was a really great tour and we got to see all of the famous sites.  Sadly we had to get going so we would not get into Mansfield too late.

We wanted to stop in Memphis to grab lunch.  We visited Beale Street which is always busy.  After that I thought it would be really great to have Mara visit the Lorraine Motel and the Civil Rights Museum.  After visiting the site, I have to say that this museum is one of must dos when in Memphis.  Everyone my age and older remembers Martin Luther King's death.  It was really eerie to see and be on the hotel balcony where he was shot and see the recreated bathroom where James Earl Ray shot him. The second floor of the museum is all about the assassination of Martin Luther King and is very good with lots of information to read and articles relating to the assassination and to James Earl Ray.  I think Mara was glad we stopped. 

After driving by Stax Records and Sun Studios, we headed across the Hernando-Desoto Bridge over the Mississippi River and into the state of Mara’s birth.  She had not stepped foot in her birth state since we moved in 1995.  It was really cute seeing how excited she was to be on the ground in Arkansas.  We wanted to make Little Rock in time for dinner before our final push to Mansfield.  It all worked like clockwork after leaving the Visitor’s Center at the Arkansas border.  We grabbed dinner in Benton, AR and headed down I-40 finally arriving at my in-laws at 10:00 pm or so.

We slept in a little as we had put over 1,700 miles behind us since Friday afternoon.  We were only trying to make it to Carlsbad, NM.  Mara wanted to see Carlsbad Caverns and we both wanted to see White Sands National Monument.   It would be the shortest day of our trip at only 443 miles and just under 7 hours of driving.  It was a whole lot of nothing along the route to Carlsbad and we got in right around dinner time which was nice.  We would be able to get a good night’s sleep before our final push to Scottsdale.

We got to the caverns at 8:00 am to make sure we would be able to be some of the first people to go down into the cavern for the tour.  I had been to Carlsbad Caverns back in the 70’s and was excited to see it again.  We had a perfect tour.  We went down in the cave by elevator and had it all to ourselves.  We didn’t see anyone during our walk through the cave.  I think the cave seemed even more spectacular without all of the noise and commotion groups of people would bring had we gone at a later time of day.

When we surfaced, I had to head over to El Paso to visit a site my new company was under contract to build next year.  Plus we had to stop and look at a new site coming to our committee in August in Las Cruces.  It would also allow Mara and I to make a pit stop up at White Sands.  We made it to El Paso in time for lunch.  I reviewed the site and we headed over to Las Cruces.  The site was right off the highway so it didn’t take much time out of our trip.  After reviewing the site (Mara liked it), we headed to White Sands.

 

The White Sands National Monument is a U.S. National Monument located about 16 miles southwest of Alamogordo in western Otero County and northeastern Doña Ana County in the state of New Mexico, at an elevation of 4235 feet. The area is in the mountain-ringed Tularosa Basin and comprises the southern part of a 275-mile field of white sand dunes composed of gypsum crystals. (Wikipedia)  We drive into the park and got out to walk on the dunes.  Mara and I were both amazed at how packed the “sand” was as we walked.  It didn’t feel anything like beach sand.  It was very bright and very hot.  So we didn’t stay too long.  Plus we wanted to make it to Scottsdale before midnight. 

The last leg of the trip from White Sands to my apartment in Scottsdale would be 445 miles and 6 ½ hours of driving.  We figured we would grab dinner somewhere along the way.  We left White Sands around 3:00 pm.  There is not much to see between White Sands and Tucson.   We listened to music and pushed on towards the setting sun.  We crossed into Arizona just before the sun set on our final day of driving and pulled into my apartment complex at 10:45 pm.  We had travelled over 3,200 miles in 5 days and made it with no problem.  We spent the next day doing laundry and packing for our trip to New York on Thursday. 

As I look back on those 5 days with Mara, I am so glad to have had that time with her.  I cannot begin to tell you how important it was for me to just spend this time with my daughter.  I have always felt it was important to spend time with each of my kids individually.  I had a lot more chances to spend time with my son through our scouting trips.  I felt that this trip would allow me to really get to know Mara as an adult child.  And I was hoping it would helps to bring us closer together.  I want her to see me not only as her Dad, but as close friend and confidant.  I think that Mara and I have built a great relationship because I have always been honest with her and she has always been honest with me.  She knows that she can always come to me with problems that she is dealing with and know that I will help her get through them.   My hope is that she will look back on this trip and remember it with great fondness.  I know I will.

July 22 – 5.50 miles (53:42, 9:50 pace)

July 24 – 5.00 miles (46:17, 9:15 pace) – Speed Work
July 25 – 4.50 miles (45:00, 10:00 pace) – Elliptical
July 31 – 6.20 miles (55:14, 8:55 pace) – Elliptical
Aug. 8 – 6.20 miles (59:18, 9:31 pace)
Aug. 9 – 6.20 miles (54:35, 8:48 pace) – Elliptical
Aug. 10 – 7.20 miles (1:07:14, 9:23 pace)
Aug. 11 – 8.20 miles (1:12:23, 8:49 pace) – Elliptical
Aug. 12 – 6.20 miles (58:09, 9:23 pace)
Aug. 13 – 3.20 miles (25:39, 8:01 pace) – Speed Work
Aug. 14 – 6.20 miles (54:41, 8:49 pace)
Aug. 16 – 4.20 miles (33:34, 8:00 pace) – Tempo Run
Aug. 17 – 8.10 miles (1:20:51, 10:00 pace)
Aug. 18 – 7.20 miles (1:10:13, 9:41 pace)

Total Miles:  84.10 miles

2013 Total Miles:  1,075.1 miles