Monday, March 31, 2008
Reminder
I was reminded this past week why I love running and coaching with Team in Training. I was minding my own business and trying to get through my food shopping at Shop Rite in Oakland...for those of you that have been there...the floor plan was laid out by a blind man...sorry that is an insult to blind people...a blind person would have laid it out much better....there are a series of horizontal and vertical aisles that run into each other and one wrong turn and it can take me 10 minutes to find my way back....I have a full shopping cart loaded heavy and high....on a side not when I preach that you must hydrate I practice what I preach...the 40 or so bottles of gatoraade that were in the cart will back that up....I was focused on getting the last few items that I needed and was hoping for a short cehckout line and then a mad dash for the car...it was not to be...I was stopped dead in my tracks and asked whether I ran with Team in Training...some total stranger had apparently seen me many times running with the Team ( Duck Pond I guess) and had all sorts of questions for me and then finished by saying that it had to be very rewarding....and although I always have it in my head that it really is ....this kind lady reminded me that there is nothing better than the feeling I get over and over seeing the smile or the tears of joy when someone crosses their first half or full marathon finishline....the running stories I tell most (other than those where I have done something dopey) are about those finishline experiences....do I enjoy remembering my own races and adventures .... sure .....do I get excited to meet an elite athlete, like Tegla Laroupe ( 2 or3 time NYCM winner), Frank Shorter (Olympic Gold and Silver medalist), Matt Downin (worked for my friend at Ridgewood Cycle), Bill Rodgers (Millrose games 2005)....absolutely....do i remember the good and bad in many of my races...yes.....BUT there is nothing like the memories of running with Claire Talarico and Noelle at the Nike Marathon 2 x's; Melissa and her running buddy Doreen at Nike; Eric D at Va Beach; Tamara Lynch at PF Changs with tears streaming down both of our faces for the last 1.2 miles and it goes on and on....I won't lie and say that I would not give up those memories for any amount of money in the world because I want to make a living someday as a running coach but it would not be a cheap sale to give up those memories....Here's to hundreds more memories .....
Tuesday, March 11, 2008
Jenny's Mileage Report
This is the link to the entire thread in the discussion group http://forums.runnersworld.com/eve/forums/a/tpc/f/608106477/m/8691041244
This is Jenny's Report:
For those asking how do you run 200 miles in a week. The answer: very carefully.
The 200 mile week: Not recommended for beginners or for even veterans who value their sanity. But yes it is possible, and no I'm not even the first person to do it. Many have done them before me, I'm sure. (But maybe I'm the first person with Hodgkin's Disease to do it?)
Cliff's Notes Version: I ran 214.0 miles in 7 days.
They shall mount up with wings as eagles; they shall run and not be weary; and they shall walk, not faint.
Really long version:
This is not your usual "race" report as I didn't wear a number and didn't compete with anyone (except myself, if that counts)! I came up with the idea of trying to run 200 miles in a week back in November. 200 miles is 28.57 miles per day. I picked out this week back when I hatched the idea in my head because it was the week I turn 28 years old.
This idea also partly came out of my competitive streak. I remain frustrated with my right lung's inability to let me train hard. So I figured if I couldn't run fast, I could see how long I could go. So this became a personal race, a personal distance and endurance test with my self.
Unfortunately, last week I had some problems with my lungs and chest, so I had no idea whether my idea was still plausible. I debated pushing it back (especially when I saw the weather forecast), but when my doctor ok'd the attempt, I decided to give it a try.
By the way, I did work 20 hours this week (I'm working part-time as an attorney).
Monday 3/3
1. 28.80 miles in 4:35 @ 7:00 AM. 50 degrees, sunny, beautiful.
2. 12.80 miles in 1:55 @ 1:00 PM. 60 degrees, sunny, gorgeous.
Highlight (lowlight?) of the day: It was nice of God to give me such a splendid day for my birthday, even if it was a tad windy. Honestly, even if I wasn't attempting this crazy stunt, it would have been a shame not to spend most of the day outside.
Daily Miles: 41.60
Weekly Total: 41.60
Miles to Run: 158.40
Tuesday 3/4
1. 21.25 miles in 3:15 @ 6:30 AM. 30 degrees, cold, windy, wet.
2. 13.00 miles in 2:05 @ 12:00 PM. 25 degrees, bitter cold, windy, slippery.
Highlight (lowlight?) of the day: Not such a great day. I feel like I ran 41 miles yesterday. The weather turned terrible and even dangerous due to all the ice. Running down by Lake Erie, the wind formed a wall. Moreover, it's hard to eat enough to support this much running. This is turning out to be a lot harder than I thought it would be. I'm trying to bank some miles to build up a cushion. But man oh man is this turning out to be hard.
Daily Miles: 34.25
Weekly Total: 75.85
Miles to Run: 124.15
Wednesday 3/5
1. 16.30 miles in 2:35 @ 7:00 AM. 28 degrees, cold, less wind, lots of slippery snow and ice.
2. 12.50 miles in 1:45 @ 10:30 AM. Treadmill.
3. 03.00 miles in 0:28 @ 7:30 PM. 29 degrees, dark, cold.
Highlight (lowlight?) of the day: The schools are all closed locally and Jenny's out running sixteen miles. I pass the halfway point today. Just under 100 miles to go. It's the end of the world as I know it, and I feel f-i-n-e.
Daily Miles: 31.80
Weekly Total: 107.65
Miles to Run: 92.35
Thursday 3/6
1. 15.40 miles in 2:10 @ 7:00 AM. 30 degrees, cold, some sun, much less wind. Dodging snow piles.
2. 12.00 miles in 1:40 @ 10:30 AM. Treadmill.
3. 08.60 miles in 1:20 @ 3:30 PM. 39 degrees, snow is starting to melt.
Highlight (lowlight?) of the day: Decent running day. Have to go get my port flushed. I find Dr. Spit Take and cheerily yell in his direction in my VERY BEST Aussie accent "G'DAY MATE!" If looks could kill, I would be dead. I tell him my chest still kind of hurts. Dr. Spit Take says he thinks I still may have pleurisy. He begins to drone ... "Pleurisy is inflammation of the pleura. The pleura is the double-layered membrane that surrounds the lungs ..." Jenny stops listening. He thinks I have a plesiosaur in my chest? Isn't that what the Loch Ness monster is/was? Has he been drinking? Have I been drinking? I think all this running is making me delirious.
Daily Miles: 36.00
Weekly Total: 143.65
Miles to Run: 60.65
Friday 3/7
1. 24.40 miles in 3:55 @ 6:00 AM. 27 degrees, cloudy, winter storm begins .... 7 to 14 inches predicted.
2. 08.25 miles in 1:20 @ 11:00 AM. Treadmill.
3. 08.60 miles in 1:25 @ 2:00 PM. 30 degrees, practical blizzard conditions.
Highlight (lowlight?) of the day: Yet another Cleveland snow storm. I am getting really tired of all this snow. Ask Mom and Dad why I couldn't be born in May rather than March. I'm coaxing my legs through the runs by a promise of Monday off. Starting to believe that if you put your mind to something you can do just about anything you want.
Daily Miles: 41.25
Weekly Total: 184.90
Miles to Run: 15.10
Saturday 3/8
1. 12.20 miles in 1:50 @ 7:00 AM. My dad's old treadmill.
2. 09.70 miles in 1:35 @ 12:00 PM. My dad's old treadmill again.
Highlight (lowlight?) of the day: A record setting snow storm for the ages. Seven to fourteen? Try more like twenty inches. Maybe it really is the end of the world!
Daily Miles: 21.90
Weekly Total: 206.80
Miles to Run: ZERO
Sunday 3/9
1. 7.20 miles in 0:59 @ 10:00 AM. On the treadmill.
Highlight (lowlight?) of the day: I'm done, I'm done, I'm done, I'm done, I can take the day off tomorrow.
Daily Miles: 7.20 miles
Weekly Total: 214.00
Miles to Run: ZERO
Why did I settle on 214? I decided once I was going to finish the 200 that I'd tack on the additional 14 because I was diagnosed with Hodgkin's Disease on February 14 ... 2/14.
The best part? Finishing and telling the people who sponsored me with a promise of x amount per mile for blood cancer research that I ran 214. I didn't get hurt, but I did get pretty tired.
The worst part? It was really difficult from a psychological standpoint to face having to run 28.8 miles every day. It's really intimidating to think in those terms. I had to take it one day and one run at a time, but I got really obsessed with trying to "get ahead" by running big miles in the beginning of the week rather than an even effort. Not sure I would do that again.
The weather was also bad for parts of the week. I should have been born in May.
Would I do it again? Probably not without a really good reason. That's one reason why I kept running past the 200 point -- I figure this will be my lifetime highest mileage week ever.
Final stats:
Highest Mileage Day: Monday, 41.60 miles.
Lowest Mileage Day: Sunday, 7.20 miles.
Fastest Pace: 7.20 miles at 8:12 pace on Sunday.
Slowest Pace: 8.60 miles at 9:54 pace on Friday.
Longest Single Run: 28.80 miles on Monday morning.
Shortest Single Run: 3.00 miles on Wednesday night.
Total Miles Run: 214.00
Total Time Run: 32 hours, 52 minutes
Average Pace: 9:13/mile
My runs summarized:
1. 28.80 miles in 4:35 @ 7:00 AM. 50 degrees, sunny, beautiful.
2. 12.80 miles in 1:55 @ 1:00 PM. 60 degrees, sunny, gorgeous.
3. 21.25 miles in 3:15 @ 6:30 AM. 30 degrees, cold, windy, wet.
4. 13.00 miles in 2:05 @ 12:00 PM. 25 degrees, bitter cold, windy, slippery.
5. 16.30 miles in 2:35 @ 7:00 AM. 28 degrees, cold, less wind, lots of slippery snow and ice.
6. 12.50 miles in 1:45 @ 10:30 AM. Treadmill.
7. 03.00 miles in 0:28 @ 7:30 PM. 29 degrees, dark, cold.
8. 15.40 miles in 2:10 @ 7:00 AM. 30 degrees, cold, some sun, much less wind. Dodging snow piles.
9. 12.00 miles in 1:40 @ 10:30 AM. Treadmill.
10. 08.60 miles in 1:20 @ 3:30 PM. 39 degrees, snow is starting to melt.
11. 24.40 miles in 3:55 @ 6:00 AM. 27 degrees, cloudy, winter storm begins .... 7 to 14 inches predicted.
12. 08.25 miles in 1:20 @ 11:00 AM. Treadmill.
13. 08.60 miles in 1:25 @ 2:00 PM. 30 degrees, practical blizzard conditions.
14. 12.20 miles in 1:50 @ 7:00 AM. My dad's old treadmill.
15. 09.70 miles in 1:35 @ 12:00 PM. My dad's old treadmill again.
16. 07.20 miles in 0:59 @ 10:00 AM. Treadmill.
_______________
Jenny loves to run.
My oncologist did a spit-take when he heard how much I ran.
reflections on running with cancer | My Photo 365 Project
This is Jenny's Report:
For those asking how do you run 200 miles in a week. The answer: very carefully.
The 200 mile week: Not recommended for beginners or for even veterans who value their sanity. But yes it is possible, and no I'm not even the first person to do it. Many have done them before me, I'm sure. (But maybe I'm the first person with Hodgkin's Disease to do it?)
Cliff's Notes Version: I ran 214.0 miles in 7 days.
They shall mount up with wings as eagles; they shall run and not be weary; and they shall walk, not faint.
Really long version:
This is not your usual "race" report as I didn't wear a number and didn't compete with anyone (except myself, if that counts)! I came up with the idea of trying to run 200 miles in a week back in November. 200 miles is 28.57 miles per day. I picked out this week back when I hatched the idea in my head because it was the week I turn 28 years old.
This idea also partly came out of my competitive streak. I remain frustrated with my right lung's inability to let me train hard. So I figured if I couldn't run fast, I could see how long I could go. So this became a personal race, a personal distance and endurance test with my self.
Unfortunately, last week I had some problems with my lungs and chest, so I had no idea whether my idea was still plausible. I debated pushing it back (especially when I saw the weather forecast), but when my doctor ok'd the attempt, I decided to give it a try.
By the way, I did work 20 hours this week (I'm working part-time as an attorney).
Monday 3/3
1. 28.80 miles in 4:35 @ 7:00 AM. 50 degrees, sunny, beautiful.
2. 12.80 miles in 1:55 @ 1:00 PM. 60 degrees, sunny, gorgeous.
Highlight (lowlight?) of the day: It was nice of God to give me such a splendid day for my birthday, even if it was a tad windy. Honestly, even if I wasn't attempting this crazy stunt, it would have been a shame not to spend most of the day outside.
Daily Miles: 41.60
Weekly Total: 41.60
Miles to Run: 158.40
Tuesday 3/4
1. 21.25 miles in 3:15 @ 6:30 AM. 30 degrees, cold, windy, wet.
2. 13.00 miles in 2:05 @ 12:00 PM. 25 degrees, bitter cold, windy, slippery.
Highlight (lowlight?) of the day: Not such a great day. I feel like I ran 41 miles yesterday. The weather turned terrible and even dangerous due to all the ice. Running down by Lake Erie, the wind formed a wall. Moreover, it's hard to eat enough to support this much running. This is turning out to be a lot harder than I thought it would be. I'm trying to bank some miles to build up a cushion. But man oh man is this turning out to be hard.
Daily Miles: 34.25
Weekly Total: 75.85
Miles to Run: 124.15
Wednesday 3/5
1. 16.30 miles in 2:35 @ 7:00 AM. 28 degrees, cold, less wind, lots of slippery snow and ice.
2. 12.50 miles in 1:45 @ 10:30 AM. Treadmill.
3. 03.00 miles in 0:28 @ 7:30 PM. 29 degrees, dark, cold.
Highlight (lowlight?) of the day: The schools are all closed locally and Jenny's out running sixteen miles. I pass the halfway point today. Just under 100 miles to go. It's the end of the world as I know it, and I feel f-i-n-e.
Daily Miles: 31.80
Weekly Total: 107.65
Miles to Run: 92.35
Thursday 3/6
1. 15.40 miles in 2:10 @ 7:00 AM. 30 degrees, cold, some sun, much less wind. Dodging snow piles.
2. 12.00 miles in 1:40 @ 10:30 AM. Treadmill.
3. 08.60 miles in 1:20 @ 3:30 PM. 39 degrees, snow is starting to melt.
Highlight (lowlight?) of the day: Decent running day. Have to go get my port flushed. I find Dr. Spit Take and cheerily yell in his direction in my VERY BEST Aussie accent "G'DAY MATE!" If looks could kill, I would be dead. I tell him my chest still kind of hurts. Dr. Spit Take says he thinks I still may have pleurisy. He begins to drone ... "Pleurisy is inflammation of the pleura. The pleura is the double-layered membrane that surrounds the lungs ..." Jenny stops listening. He thinks I have a plesiosaur in my chest? Isn't that what the Loch Ness monster is/was? Has he been drinking? Have I been drinking? I think all this running is making me delirious.
Daily Miles: 36.00
Weekly Total: 143.65
Miles to Run: 60.65
Friday 3/7
1. 24.40 miles in 3:55 @ 6:00 AM. 27 degrees, cloudy, winter storm begins .... 7 to 14 inches predicted.
2. 08.25 miles in 1:20 @ 11:00 AM. Treadmill.
3. 08.60 miles in 1:25 @ 2:00 PM. 30 degrees, practical blizzard conditions.
Highlight (lowlight?) of the day: Yet another Cleveland snow storm. I am getting really tired of all this snow. Ask Mom and Dad why I couldn't be born in May rather than March. I'm coaxing my legs through the runs by a promise of Monday off. Starting to believe that if you put your mind to something you can do just about anything you want.
Daily Miles: 41.25
Weekly Total: 184.90
Miles to Run: 15.10
Saturday 3/8
1. 12.20 miles in 1:50 @ 7:00 AM. My dad's old treadmill.
2. 09.70 miles in 1:35 @ 12:00 PM. My dad's old treadmill again.
Highlight (lowlight?) of the day: A record setting snow storm for the ages. Seven to fourteen? Try more like twenty inches. Maybe it really is the end of the world!
Daily Miles: 21.90
Weekly Total: 206.80
Miles to Run: ZERO
Sunday 3/9
1. 7.20 miles in 0:59 @ 10:00 AM. On the treadmill.
Highlight (lowlight?) of the day: I'm done, I'm done, I'm done, I'm done, I can take the day off tomorrow.
Daily Miles: 7.20 miles
Weekly Total: 214.00
Miles to Run: ZERO
Why did I settle on 214? I decided once I was going to finish the 200 that I'd tack on the additional 14 because I was diagnosed with Hodgkin's Disease on February 14 ... 2/14.
The best part? Finishing and telling the people who sponsored me with a promise of x amount per mile for blood cancer research that I ran 214. I didn't get hurt, but I did get pretty tired.
The worst part? It was really difficult from a psychological standpoint to face having to run 28.8 miles every day. It's really intimidating to think in those terms. I had to take it one day and one run at a time, but I got really obsessed with trying to "get ahead" by running big miles in the beginning of the week rather than an even effort. Not sure I would do that again.
The weather was also bad for parts of the week. I should have been born in May.
Would I do it again? Probably not without a really good reason. That's one reason why I kept running past the 200 point -- I figure this will be my lifetime highest mileage week ever.
Final stats:
Highest Mileage Day: Monday, 41.60 miles.
Lowest Mileage Day: Sunday, 7.20 miles.
Fastest Pace: 7.20 miles at 8:12 pace on Sunday.
Slowest Pace: 8.60 miles at 9:54 pace on Friday.
Longest Single Run: 28.80 miles on Monday morning.
Shortest Single Run: 3.00 miles on Wednesday night.
Total Miles Run: 214.00
Total Time Run: 32 hours, 52 minutes
Average Pace: 9:13/mile
My runs summarized:
1. 28.80 miles in 4:35 @ 7:00 AM. 50 degrees, sunny, beautiful.
2. 12.80 miles in 1:55 @ 1:00 PM. 60 degrees, sunny, gorgeous.
3. 21.25 miles in 3:15 @ 6:30 AM. 30 degrees, cold, windy, wet.
4. 13.00 miles in 2:05 @ 12:00 PM. 25 degrees, bitter cold, windy, slippery.
5. 16.30 miles in 2:35 @ 7:00 AM. 28 degrees, cold, less wind, lots of slippery snow and ice.
6. 12.50 miles in 1:45 @ 10:30 AM. Treadmill.
7. 03.00 miles in 0:28 @ 7:30 PM. 29 degrees, dark, cold.
8. 15.40 miles in 2:10 @ 7:00 AM. 30 degrees, cold, some sun, much less wind. Dodging snow piles.
9. 12.00 miles in 1:40 @ 10:30 AM. Treadmill.
10. 08.60 miles in 1:20 @ 3:30 PM. 39 degrees, snow is starting to melt.
11. 24.40 miles in 3:55 @ 6:00 AM. 27 degrees, cloudy, winter storm begins .... 7 to 14 inches predicted.
12. 08.25 miles in 1:20 @ 11:00 AM. Treadmill.
13. 08.60 miles in 1:25 @ 2:00 PM. 30 degrees, practical blizzard conditions.
14. 12.20 miles in 1:50 @ 7:00 AM. My dad's old treadmill.
15. 09.70 miles in 1:35 @ 12:00 PM. My dad's old treadmill again.
16. 07.20 miles in 0:59 @ 10:00 AM. Treadmill.
_______________
Jenny loves to run.
My oncologist did a spit-take when he heard how much I ran.
reflections on running with cancer | My Photo 365 Project
Incredible...Insane...Inspirational...You Choose
I found this short article with a link to the discussion group on RW where it was posted...I am in complete awe of her...my left foot is nagging me over the past two days but after reading this there is no way I am not doing ALL of my training this week....must admit I was slightly emotional reading this given Jenny's battle with Hodgkin's ...hope you have the chance to read this
Bill
March 11, 2008
Holy Cow: the 214-Mile Week
How many miles did you run last week? Because a RW.com reader named Jenny racked up 214.
No fooling.
Jenny (pictured here) wrote about her mega-mileage week in a thread on our Discussions board. You can read the details -- including a daily mileage breakdown, highlights/lowlights, and notes on the weather -- in Jenny's thread, here. You may want to print this out and tack it up somewhere prominent; next time you consider skipping an after-work five-miler, just glance at it. Then put your damn shoes on.
Reactions to Jenny's feat, in a separate Discussions thread, include the following, and we quote:
"Holy mackerel!"
"Holy Crap"
"Whoa"
"I was wondering who took all my miles. Wowzers."
"GUH!..........."
"I ran 11 miles this week"
"Son of a...whoa ..."
"Good gravy!"
What else is there to say, really? (Oh, did we mention that Jenny is a cancer survivor?)
Congrats, Jenny. Way to go.
Bill
March 11, 2008
Holy Cow: the 214-Mile Week
How many miles did you run last week? Because a RW.com reader named Jenny racked up 214.
No fooling.
Jenny (pictured here) wrote about her mega-mileage week in a thread on our Discussions board. You can read the details -- including a daily mileage breakdown, highlights/lowlights, and notes on the weather -- in Jenny's thread, here. You may want to print this out and tack it up somewhere prominent; next time you consider skipping an after-work five-miler, just glance at it. Then put your damn shoes on.
Reactions to Jenny's feat, in a separate Discussions thread, include the following, and we quote:
"Holy mackerel!"
"Holy Crap"
"Whoa"
"I was wondering who took all my miles. Wowzers."
"GUH!..........."
"I ran 11 miles this week"
"Son of a...whoa ..."
"Good gravy!"
What else is there to say, really? (Oh, did we mention that Jenny is a cancer survivor?)
Congrats, Jenny. Way to go.
Tuesday, February 26, 2008
I'm back
Sorry for the lapse in posting here....being a techno phobe I can never remember how to sign in and post...sometimes I get lucky and remember.....unlucky for all of you.
Life is about the same...would much rather be running, cycling.....just about anything but work...don't get me wrong although there are many aspects of what I do that I dislike....when i get to help other people either resolve an issue or do something positive...like buy or sell or refinance a house or write their will and/or set up an estate plan and therefore but one of life's worries behind them...its a real good day...the minutia that is in between is the part that I don't enjoy.
Over the past week I had a few of those reminder moments of why I love runing and especially running and coaching with Team in Training...at our midweek run last Thursday there were two runners...one who is on the Country Music Team so I knew what that runner was capable of even if s/he does not realize it yet and then a brand new runner....s/he ran 4.2 miles which was a new mileage high and I had to advise this runner NOT to run Friday as s/he had run a previous mileage high the day before so s/he needed a REST day...YES we do encourage them!!!! And this runner was so happy upon finishing...it was one of those AH HA moments that reminds you just why we are here doing what we are doing to help in our own small ways...Then this runner spent their Sunday afternoon at a grocery store fundraiser....Thank you!!!
And on Saturday....I saw some real tenacity among thsoe that ran at Mountain Lakes...there was still a layer of light crunchy snow on the path along the Boulevard and some ice patches along the 6.4 (6.5) mile loop that Melissa has planned....great job by all the runners.....and again on Sunday in Mahwah...many runners hit a new all time high in their mileage over what is a pretty challenging course...and one runner has the pleasure??? of running with one of my running buddies....a runner who runs a sub 3:20 marathon and has completed several Ironman Triathlons...so in other words a pretty serious endurance athlete....congratulations to all of those runners who brave the elements or the boredom of the dreadmill to get those scheduled miles in every week....
I know that there is a personal reason for everyone that is out there and some of you are looking to achieve a personal goal BUT you are also doing it to unselfish reasons.
So many thoughts in my head I could ramble on for hours but you would stop and be bored to death (if you aren't yet) and the work that is sitting in a large pile on my desk would feel neglected and the clients would be very upset that I am not doing it.....my therapy break is over and its back to work for me.... enjoy the day ...Spring is coming.....
Happy trails,
Bill
Life is about the same...would much rather be running, cycling.....just about anything but work...don't get me wrong although there are many aspects of what I do that I dislike....when i get to help other people either resolve an issue or do something positive...like buy or sell or refinance a house or write their will and/or set up an estate plan and therefore but one of life's worries behind them...its a real good day...the minutia that is in between is the part that I don't enjoy.
Over the past week I had a few of those reminder moments of why I love runing and especially running and coaching with Team in Training...at our midweek run last Thursday there were two runners...one who is on the Country Music Team so I knew what that runner was capable of even if s/he does not realize it yet and then a brand new runner....s/he ran 4.2 miles which was a new mileage high and I had to advise this runner NOT to run Friday as s/he had run a previous mileage high the day before so s/he needed a REST day...YES we do encourage them!!!! And this runner was so happy upon finishing...it was one of those AH HA moments that reminds you just why we are here doing what we are doing to help in our own small ways...Then this runner spent their Sunday afternoon at a grocery store fundraiser....Thank you!!!
And on Saturday....I saw some real tenacity among thsoe that ran at Mountain Lakes...there was still a layer of light crunchy snow on the path along the Boulevard and some ice patches along the 6.4 (6.5) mile loop that Melissa has planned....great job by all the runners.....and again on Sunday in Mahwah...many runners hit a new all time high in their mileage over what is a pretty challenging course...and one runner has the pleasure??? of running with one of my running buddies....a runner who runs a sub 3:20 marathon and has completed several Ironman Triathlons...so in other words a pretty serious endurance athlete....congratulations to all of those runners who brave the elements or the boredom of the dreadmill to get those scheduled miles in every week....
I know that there is a personal reason for everyone that is out there and some of you are looking to achieve a personal goal BUT you are also doing it to unselfish reasons.
So many thoughts in my head I could ramble on for hours but you would stop and be bored to death (if you aren't yet) and the work that is sitting in a large pile on my desk would feel neglected and the clients would be very upset that I am not doing it.....my therapy break is over and its back to work for me.... enjoy the day ...Spring is coming.....
Happy trails,
Bill
Friday, February 8, 2008
It's Finally Friday
So its finally Friday....its been a bit of a frustrating week...could not seem to get out of my own way....did not get everything I had set out in my mind done in the office....but it WILL get done...However, on a positive note...I received my email confirmation for my entry into Boston!!! Its a bit of a relief as I was concerned that my entry was somehow missed and I was watching the entry numbers rise....almost a thousand ahead of last years pace and you are never sure when the Boston Athletic Assn will close the entries...so that concern is out of the way.
Now, my concerns turn to being ready... have been fighting a slight cold but am finally back on the roads...nice 7 miles last night...2 on my own and then 5 with three NJM Half Team members...great job by Marie, Meghan and Jacky...all are running well. Keep up the good work and the 4 or 5 you did yesterday will seem like a short run in a few weeks as your long run distances increase.
This weekend I will head to Palisades on Saturday morning...love to run across the GWB especially on a cold crisp clear morning when it seems like you can see forever...but with the sweet there always seems that you get some bitter and when I look South off the Bridge and look to the end of Manhattan....its never fails that my mind always rushes right to September 11th and the day over 3000 people lost their lives including my friend Wayne Hobson...if you live in Hoboken you may have enjoyed a beer or two at his bar "Hobson's Choice"....and that reminds me once again how lucky so many of us are...despite not getting all of the work or errands tahtwe intended to accomplish done or a little nagging cough that its good to be alive and healthy and to be able to brave a cold windy day on the GWB or a run through the woods in High Bridge or 13 miles through the Bronx....remember on those tough days when its easy to slide back into bed or grab that extra cup of coffee that you are all incredibly selfLESS people who are running, biking, swimming or walking fo rthose who can't in the hope that one day we all can run without having to raise money to find a cure for cancer and that we have finally won the battle...and we can all move on to winning that next fight whatever that may be....we all have our own reasons for being out there but regardless of why remember that you always have many people pulling for you during every mile...me, the other coaches, your mentors, the Staff, your friends and family AND those who's faces you may never see but to whom YOU ARE A HERO...accept that title and wear it with honor because you have earned it and you earn it again everyday that you tie your running shoes and step outside your comfort zone and run further that you ever imagined two months or two years ago
THANK YOU
Now, my concerns turn to being ready... have been fighting a slight cold but am finally back on the roads...nice 7 miles last night...2 on my own and then 5 with three NJM Half Team members...great job by Marie, Meghan and Jacky...all are running well. Keep up the good work and the 4 or 5 you did yesterday will seem like a short run in a few weeks as your long run distances increase.
This weekend I will head to Palisades on Saturday morning...love to run across the GWB especially on a cold crisp clear morning when it seems like you can see forever...but with the sweet there always seems that you get some bitter and when I look South off the Bridge and look to the end of Manhattan....its never fails that my mind always rushes right to September 11th and the day over 3000 people lost their lives including my friend Wayne Hobson...if you live in Hoboken you may have enjoyed a beer or two at his bar "Hobson's Choice"....and that reminds me once again how lucky so many of us are...despite not getting all of the work or errands tahtwe intended to accomplish done or a little nagging cough that its good to be alive and healthy and to be able to brave a cold windy day on the GWB or a run through the woods in High Bridge or 13 miles through the Bronx....remember on those tough days when its easy to slide back into bed or grab that extra cup of coffee that you are all incredibly selfLESS people who are running, biking, swimming or walking fo rthose who can't in the hope that one day we all can run without having to raise money to find a cure for cancer and that we have finally won the battle...and we can all move on to winning that next fight whatever that may be....we all have our own reasons for being out there but regardless of why remember that you always have many people pulling for you during every mile...me, the other coaches, your mentors, the Staff, your friends and family AND those who's faces you may never see but to whom YOU ARE A HERO...accept that title and wear it with honor because you have earned it and you earn it again everyday that you tie your running shoes and step outside your comfort zone and run further that you ever imagined two months or two years ago
THANK YOU
Tuesday, February 5, 2008
Two Mistakes Not To Make
Hi all,
I found this blog entry online written by "The Squirrel" and rather than re-invent the wheel I am posting this for your reading pleasure....I could not come close to writing anything this good and it sums up what the coaches try and ingrain into your heads....running too much AND/OR too fast doe not help BUT ACTUALLY HURTS YOU RACEDAY....Enjoy!
"Two mistakes not to make
Two weeks ago I talked about the importance of the long run for successful marathon training. I don't know if I would say it is the most important aspect of a training plan, but it is definitely up there. One thing that I have done in the past which I will probably be reluctant to do going forward is to somehow rank by importance, different aspects of a marathon training plan. I really think that every plan has to be (as corny as it may sound) a recipe. In other words, when you bake a loaf of bread, for example, even though the amount of yeast that goes in is far less than many of the other ingredients, one cannot say it is somehow less important. Every single thing that goes into either your mixing bowl (your training program) needs to have a reason for being there. I may not be able to physiologically explain every single run and its overall or specific benefit, but I have a basic understanding of why I'm doing it. And I know that whether you're baking bread or training for a marathon, you cannot cut corners or haphazardly rearrange the measurements without getting something utterly disgusting when you open the oven. You can try, I certainly have, it isn't pretty. But it does teach you a lesson.
There are, like it or not, those runners among us that are just naturally gifted. They have that "recipe" already made for them. I have a good friend that recently ran a 2:42 marathon who, in his own words "rarely hit 60 miles a week". Bastard. My usual a-hole reply to him would be, "Yeah, but imagine what you'd run if you really trained." Of course, he has plenty of other priorities in his life, and honestly, who can argue with a 2:42 race. Not me. But a lot of folks don't run those kind of times and they don't even come close to what our Lord God McMillan says they should run and they can't figure it out. Most likely, it is through their own faulty training.
There are too huge mistakes I see when people train for marathons. A marathon is not a mile. It's not a 5 or 10K. It's not a half, obviously. It is twenty six miles three hundred eighty five yards. In my opinion much further than any sane human should attempt to run. But we do attempt it, sane or otherwise. Some attempt it with the goal to finish the race. Look, anyone who can complete a race like that gets a big "Bravo" from me. I don't care if you do it in 2 hour or 5 hours, that's a long way. If you are looking to finish the race, that is a different story, you can go about things differently and still accomplish your goal. For now though, I'm discussing people that are looking to run their best time and maximize their performance. The first of these mistakes is simply not running enough miles. I don't know that there is any rule of thumb or formula for figuring out how many miles you should have in your legs before toeing that line, or any magical miles per week number that will get you to your goal, but most likely if you were disappointed in your last race, it's more than what you are running.
I didn't keep a log during my training for my first two marathons, but I could guess that I probably averaged somewhere around 40 miles a week during both of them. Considering I had normally been running 25-30 miles a week, that increase seemed quite significant. But considering I was attempting to run 3:10 or better, that mileage was far less than what I needed. Running, whether you choose to accept it or not, is a movement specific activity. What does that mean? It means that in order to become a better runner, the best approach is to run. That doesn't mean that cycling or swimming or rowing isn't going to help, but the less running you do, the less likely you are to succeed. I know, I know, plenty of folks out there have run very well while utilizing cross training like I have mentioned. I understand that. If that works for you and if you truly believe that this is the best way for you to train to meet your goals, I'm not gonna argue. But, for most of us, running is the way to the means.
During my training for my fall races, I averaged over 65 miles per week for about 22 weeks. I was able to drop my marathon PR by 18 minutes. Not convinced? Okay, maybe there's more to it.
The second biggest mistake goes hand in hand with the first. It is running too fast, too often. Again, personal experience here. I don't know of a single run under 10 miles during my first two marathon training periods when I ran slower than 7:30/mile. If I wasn't running long, I was running hard. Then on weekends, I'd go out on my long run and slog home barely making it to the door. I see tons of runners that have slower times than me in all race distances that are training faster than me almost every day of the week. I just don't get it. What are you trying to prove? I guess if you don't get the feeling from a race that you're fast, you're gonna try to get it in training. As I said, I was like that. I used to hammer all my shorter runs. Start fast, finish faster. But why? What purpose did this serve other than to wear me out, prevent me from running my important runs effectively, and above all, prevent me from running the mileage I needed to meet my goal.
During my training for any of my most recent races (fall 2007-current) I run five out of seven days at an easy, recovery pace. For me that means anywhere from 90 seconds to two and a half minutes slower than my current marathon pace. That's a big difference.
What has this done? Well, first off it has allowed me to run more miles than ever before. You saw what I ran last fall, and this winter has started out even higher. I have been above 70 miles a week for the past 6 weeks to start off my current training period. Second, it has allowed me, despite this new higher mileage, to race well, earning PR's this winter in the 4 mile and half marathon. Finally, it has allowed me to run hard when I'm supposed to. That is either once during the week and once on the weekend, or twice during the week. No more.
Being a successful marathoner is not about running the most miles you can. It's not about running the fastest you can. It's about mixing the proper combinations of everything. I'm not an expert, but I'm learning. I was pretty happy with the result last November, but I'd like to tweak it even more this May and October. Time will tell.
My Run Today: 20 miles. In Jersey. Awesome. Didn't get lost, but I kinda got to a point where I had to make a decision between continuing to run and possibly extend my run by a few miles or doubling back and make it home in 20. I chose correctly thankfully. I headed out my door at 6:30a. I wanted to try to increase my pace throughout the run and hopefully average around 7:30 or so. My first mile was 8:32. Ouch. It turned out just fine though. Following are my 4 mile splits:
32:52 (8:13 average pace)
30:43 (7:41 average pace)
29:53 (7:28 average pace)
28:57 (7:14 average pace)
26:47 (6:42 average pace)
2:29:29 (7:28 pace) Very happy with this. I wanted to get it in strong at the end and I was able to despite heading home into a headwind. This is a very good run for me and a great indicator of the shape I'm getting myself into. Sorry, no pictures this time. It was too dark when I left, and there wasn't much to look at anyway. But I did see 4 deer. That's not something you see in NYC, ya know." Blogged by The Squirrel
I found this blog entry online written by "The Squirrel" and rather than re-invent the wheel I am posting this for your reading pleasure....I could not come close to writing anything this good and it sums up what the coaches try and ingrain into your heads....running too much AND/OR too fast doe not help BUT ACTUALLY HURTS YOU RACEDAY....Enjoy!
"Two mistakes not to make
Two weeks ago I talked about the importance of the long run for successful marathon training. I don't know if I would say it is the most important aspect of a training plan, but it is definitely up there. One thing that I have done in the past which I will probably be reluctant to do going forward is to somehow rank by importance, different aspects of a marathon training plan. I really think that every plan has to be (as corny as it may sound) a recipe. In other words, when you bake a loaf of bread, for example, even though the amount of yeast that goes in is far less than many of the other ingredients, one cannot say it is somehow less important. Every single thing that goes into either your mixing bowl (your training program) needs to have a reason for being there. I may not be able to physiologically explain every single run and its overall or specific benefit, but I have a basic understanding of why I'm doing it. And I know that whether you're baking bread or training for a marathon, you cannot cut corners or haphazardly rearrange the measurements without getting something utterly disgusting when you open the oven. You can try, I certainly have, it isn't pretty. But it does teach you a lesson.
There are, like it or not, those runners among us that are just naturally gifted. They have that "recipe" already made for them. I have a good friend that recently ran a 2:42 marathon who, in his own words "rarely hit 60 miles a week". Bastard. My usual a-hole reply to him would be, "Yeah, but imagine what you'd run if you really trained." Of course, he has plenty of other priorities in his life, and honestly, who can argue with a 2:42 race. Not me. But a lot of folks don't run those kind of times and they don't even come close to what our Lord God McMillan says they should run and they can't figure it out. Most likely, it is through their own faulty training.
There are too huge mistakes I see when people train for marathons. A marathon is not a mile. It's not a 5 or 10K. It's not a half, obviously. It is twenty six miles three hundred eighty five yards. In my opinion much further than any sane human should attempt to run. But we do attempt it, sane or otherwise. Some attempt it with the goal to finish the race. Look, anyone who can complete a race like that gets a big "Bravo" from me. I don't care if you do it in 2 hour or 5 hours, that's a long way. If you are looking to finish the race, that is a different story, you can go about things differently and still accomplish your goal. For now though, I'm discussing people that are looking to run their best time and maximize their performance. The first of these mistakes is simply not running enough miles. I don't know that there is any rule of thumb or formula for figuring out how many miles you should have in your legs before toeing that line, or any magical miles per week number that will get you to your goal, but most likely if you were disappointed in your last race, it's more than what you are running.
I didn't keep a log during my training for my first two marathons, but I could guess that I probably averaged somewhere around 40 miles a week during both of them. Considering I had normally been running 25-30 miles a week, that increase seemed quite significant. But considering I was attempting to run 3:10 or better, that mileage was far less than what I needed. Running, whether you choose to accept it or not, is a movement specific activity. What does that mean? It means that in order to become a better runner, the best approach is to run. That doesn't mean that cycling or swimming or rowing isn't going to help, but the less running you do, the less likely you are to succeed. I know, I know, plenty of folks out there have run very well while utilizing cross training like I have mentioned. I understand that. If that works for you and if you truly believe that this is the best way for you to train to meet your goals, I'm not gonna argue. But, for most of us, running is the way to the means.
During my training for my fall races, I averaged over 65 miles per week for about 22 weeks. I was able to drop my marathon PR by 18 minutes. Not convinced? Okay, maybe there's more to it.
The second biggest mistake goes hand in hand with the first. It is running too fast, too often. Again, personal experience here. I don't know of a single run under 10 miles during my first two marathon training periods when I ran slower than 7:30/mile. If I wasn't running long, I was running hard. Then on weekends, I'd go out on my long run and slog home barely making it to the door. I see tons of runners that have slower times than me in all race distances that are training faster than me almost every day of the week. I just don't get it. What are you trying to prove? I guess if you don't get the feeling from a race that you're fast, you're gonna try to get it in training. As I said, I was like that. I used to hammer all my shorter runs. Start fast, finish faster. But why? What purpose did this serve other than to wear me out, prevent me from running my important runs effectively, and above all, prevent me from running the mileage I needed to meet my goal.
During my training for any of my most recent races (fall 2007-current) I run five out of seven days at an easy, recovery pace. For me that means anywhere from 90 seconds to two and a half minutes slower than my current marathon pace. That's a big difference.
What has this done? Well, first off it has allowed me to run more miles than ever before. You saw what I ran last fall, and this winter has started out even higher. I have been above 70 miles a week for the past 6 weeks to start off my current training period. Second, it has allowed me, despite this new higher mileage, to race well, earning PR's this winter in the 4 mile and half marathon. Finally, it has allowed me to run hard when I'm supposed to. That is either once during the week and once on the weekend, or twice during the week. No more.
Being a successful marathoner is not about running the most miles you can. It's not about running the fastest you can. It's about mixing the proper combinations of everything. I'm not an expert, but I'm learning. I was pretty happy with the result last November, but I'd like to tweak it even more this May and October. Time will tell.
My Run Today: 20 miles. In Jersey. Awesome. Didn't get lost, but I kinda got to a point where I had to make a decision between continuing to run and possibly extend my run by a few miles or doubling back and make it home in 20. I chose correctly thankfully. I headed out my door at 6:30a. I wanted to try to increase my pace throughout the run and hopefully average around 7:30 or so. My first mile was 8:32. Ouch. It turned out just fine though. Following are my 4 mile splits:
32:52 (8:13 average pace)
30:43 (7:41 average pace)
29:53 (7:28 average pace)
28:57 (7:14 average pace)
26:47 (6:42 average pace)
2:29:29 (7:28 pace) Very happy with this. I wanted to get it in strong at the end and I was able to despite heading home into a headwind. This is a very good run for me and a great indicator of the shape I'm getting myself into. Sorry, no pictures this time. It was too dark when I left, and there wasn't much to look at anyway. But I did see 4 deer. That's not something you see in NYC, ya know." Blogged by The Squirrel
Monday, February 4, 2008
Feb 4th Lessons Learned
It does not matter how long you have been running, how fast or slow you run, where or when you train....you (and that includes me) can learn something every day about running and yourself. I have been dealing with a cold since last weekend, I ran 6 Tuesday, and felt pretty good...Thursday I did not feel great but had the mid week run scheduled so I ran 4 and that was ok....Saturday I ran 12 miles through Mahwah up and down the hills and struggled a bit....but no cold was going to hold me down...it was only a cold so no need to slow down...WRONG!!! I finally listened to those who were telling not to run in Mahwah again on Sunday with a group of friends...I stayed home ... rested...did not run...drank plenty of fluids and felt alot better....however my neighbor came home from work and I was walking the dog and he came out his front door and came over to me. He asked whether I had already run for the day...I said no and he asked me to join him on a 5 mile "jog"...he is training for a 5k and wants to beat his brother in law who beat him last year by 30 seconds...he has lost 38 pounds...and is running well...I said no but he sort of begged saying that it was his only chance of staying with me if I was not 100% so I relented and we did 4.6 miles in 36 minutes...which is 7.49.56521739130437 mile pace or in English 7:50 per mile ...sorry folks thats not a jog!!!!!! I felt fine afterwards and am still ok BUT I have learned my lesson......get rid of the chest cold first THEN start training again.
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