"No one, I think, is in my tree

I mean, it must be high or low That is, you can't, you know, tune in, but it's alright That is, I think it's not too bad"

The above lyric is from Strawberry Fields Forever, and John Lennon explained in an interview before his death that "Well, I was too shy and self-doubting. Nobody seems to be as hip as me is what I was saying. Therefore, I must be crazy or a genius — “I mean it must be high or low,”
I quote it here because it's how I have been feeling about my training, with only 4 official weeks gone and 14 left to go before Boston, I am alternating too much between euphoria and disappointment about my workouts. My last big workout was a 15 miler on Saturday in 2:35, which left me very happy. It's probably just as well that I didn't blog after one of my less satisfactory runs. However, I am reminding myself that I need to look at the big picture of progress and not put too much stock on any one workout; one reason being that I don't need to be making those around me ride the roller coaster with me, and another that a positive attitude leads to positive results. I actually am rewriting this after blogspot ate the first draft, and in the writing and reviewing I became much more optimistic about how things are going. I don't think John Lennon was a genius or crazy, but pretty darn good, and overall, my training has not been the running equivalent of either genius or crazy, but overall, I am pretty darn happy (today) with where my training is at.

Today's completely random and unrelated to running thought. I am now 10 years older than John Lennon was when he died. Somehow it makes his murder even more wrong.

Back to running, and back to the last time I posted, I will summarize my life and my training, and I can't believe its been since December 18th when I last posted.

On December 19th, not yet officially winter, there was a big snowfall. I did my first ever foreclosure sale on Saturday, and between the weather and the economy, and the fact that the bank had let people know their faxed in bid was pretty high, not a single person showed up. It was fairly depressing to be in the empty house the Saturday before Christmas, wondering where the family now was. When I got home I did a 13 miler on the treadmill at home, and I don't remember a thing about it, except that I was grateful to have a home and to be running in it.

Monday December 22nd would be a euphoric treadmill workout. I did a "ladder" speed workout where, in between a 10 minute warmup and cool down jog, I ran 400 meters, then 600, 800 1200, then back down the ladder for 800, 600, and 400, with a 400 meter rest in between each set, at paces between 7:15 for the 400 and 7:30 for the 1200. When I run these on the treadmill, as opposed to the track, I measure the meters by time, so for 400 meters I run for 2 minutes, 600 for 3, 800 for 4 minutes etc, so I was probably exceeding the distances at the paces I was going. While I had no elevation on the treadmill, so I would be going at a slower pace if I were outside with wind resistance, I was thrilled that I did everything called for in the workout plan.

Tuesday afternoon, December 23rd, we left for Boston to attend my first Celtics game in Boston since 1986 (although we had seasons tickets to 4 Celtics games in Hartford through the early 90's, when they stopped coming). One of the radio announcers said it was the worst traffic in Boston he could ever remember, and Route 128 looked as it did during the blizzard of '78, sans the snow. The team bus for Philadelphia took 55 minutes to go from their hotel, the Four Seasons ,(the NBA is not a bad gig) to the Garden, a distance of 1 mile. And the Celtics center, Kendrick Perkins got to the game 15 minutes before it started. We missed just a few minutes of the first quarter. We took our niece Sarah and her husband Jonah, whose wedding we had attended in October. Jonah was born and bred in L.A. and is a Laker's fan, who took it very well when the lead in the 4th quarter was large enough so the "Beat LA" chant was started.

The next day during a nice visit with friends I had a talk with Jack Fultz, the Dana-Farber coach and the Boston Marathon winner in 1976. When I mentioned my training and my goals, he did mention that if one has trained well, it is possible to set a personal record despite the hills, since the course is a net downhill run.

On Christmas day I ran 13 miles in an unimpressive 2:22. I ran by myself as I got stood up by a priest, on Christmas. Actually, I was honored that Father Tom would want to run with me badly enough that he would ignore the likelihood that he might just be a bit too tired to run after midnight mass and early morning mass. We had intended to run together for a couple of years, at least since I had helped coach him for his first marathon but it had never happened. I am Jewish, and my wife is Catholic, so we are into interfaith understanding and celebrating diversity, and I did like the idea of running with a priest on Christmas, but instead waited two more days to run 6 miles in about an hour with Father Tom and my friend Tim, on Mason's Island, adjacent to Ender's Island where Father Tom lives and works. I have attached a couple of blurry pictures, the first I took with the new light camera, of that run.

Monday, Dec. 29th, was another treadmill speed workout, scheduled to be 6x 800 meters at 7:25 pace. This is where my lack of diligence in posting shows up, as I don't really remember what I did, I think I did 4 or them. I confess this so I will make more of an effort in posting more regularly.

Below is a picture of how I spent New Year's Day, in 2004. It was far too cold and windy to consider that this year, and in addition we had snow on New Year's Eve. So instead I headed to the gym to run 13 miles on the treadmill. My receptionist/legal secretary Nikki is running her first half marathon in Phoenix on January 18th, the same race as Kristina is doing the full marathon in, and I have been having fun giving her advice and talking running. Nikki ran on the treadmill next to mine, which made it more bearable, especially because someone had cranked the heat up way to high in our gym. I even went outside in my shorts to cool off after 6 miles. So I was very pleased to run my 13 at mostly 9:30 pace, for a mile with the proper elevation of 1%, and a couple of the miles at 10 minute pace. I was amazed that despite the miserable cold, Tim and 200 other runners still did the New Year's Day race and went in the water. It leaves from Boston marathon winner John Kelley's house in Mystic, and goes 5 miles to Groton Long Point and the beach, and then some hardcores run back to Johnny's house. The editor of Runner's World, Amby Burfoot, always shows up to run despite having run in Central Park at midnight on the night before.

Saturday, January 3, (finally my blog is in the right month and year), I did the first slug run in New London. Slug runs are another indication of how wonderful our region is for running. They were started by some of our elites training for Boston, I think about 20 years ago. It is so hard to train in the winter, they started to do their long runs together, and it has evolved into quite a large group, there are hundreds on the email list, and as you can see from the traditional before the run photo below, turnout is usually over 40 people. At one of the first runs in the beginning, if not the first one, someone fell and injured themselves, making their shirt a bloody, dirty mess, yet the person kept running. The shirt has never been washed and every year is presented to the person who, during that year's slug runs, does the dumbest thing as voted by his or her peers.

Yet the slug run has evolved into a run for all abilities. Each week a host puts out courses of at least 3 different mileages, people bring food and drink, and after the run everyone socializes. This happens every Saturday from the first Saturday in January until the first in April. The one on January 3rd happened in New London, after still another snowfall. The six mile course I ran went by the house I grew up in. And some things haven't changed a lot since I grew up, New London is still the leader around here when it comes to poorly clearing snow from the roads. I was supposed to do 6 miles, with 2 easy, 3 at 8:15 pace, and 1 easy. I never came close to 8:15 pace, but finished in an hour.

I am up front in the olive. Nikki is in here and so is Helen, my friend and one of my blog followers.

Monday the 5th was 15 weeks before Boston, and I did not have a good speed workout. That night, I started a Monday and Wednesday night swim program for triathletes at the Mystic YMCA that continues through February, figuring that I need to get better at swimming for tri season, and that the swimming would do my body and my running some good. Tuesday night I met up with Coach Al again, who is giving free lectures for the month on the three elements of triathlons, plus nutrition. I don't want to take the time here to describe my history with swimming, but can say I learned more in 1 hour about swimming than I learned in many years previously.


Wed. Jan 7, I was supposed to do 7 miles at 8:45 pace, and was happy that I did 5 of them.

Sat. January 10. I already told you I ran 15 miles in 2:34. I did it without ever leaving my street, which is just under 3.8 miles long, or 7.5 roundtrip, of which I did two. I was throwing in a 9 minute mile as late as mile 9, and didn't really tire until mile 12. I was supposed to do this long run in Boston on Sunday with my Dana-Farber Marathon Challenge teammates, but the run was cancelled due to the snow forecast. We still went to Boston after the run, to have dinner with Stephanie, the doctor from the Around the World trip described in my other blog, and her significant other, a land use professor at Harvard. He was quite interested in my take on Kelo v. New London, with my having grown up in the City and knowing so many of the players.

Monday, Jan. 12. I don't think I fully recovered from my speed work, and managed only 3 miles of so-called speed on the treadmill.

Wednesday, the 14th, I took a bike class at the Y instead of swimming. This was taught by Coach Al, and many of the best area bikers and triathletes showed up, and me. It was incredibly hard, but one of the nicest and best athletes in our area, T.J. told me his running never really took off until he started to bike. So I am debating trading the Wednesday swim for this class, but I don't think my hamstrings have fully recovered yet.

Thursday, the 15th, I did a tempo run, 5 miles at 8:45 on the treadmill. I would have gone 7 if I had more time.

So I am pretty much caught up at last. It is so cold out that I am going to do 17 miles on the treadmill. I have run a bunch of 20 milers on the treadmill, so I know I can do it, a lot of runners refuse to go that long on one, but it still won't be as much fun as going outside. I have run in 5 degree temperature before, and I only lasted a mile. This a.m it was minus 6 at my house. It probably can't happen, but if it is minus 6 on April 20th, I am not running Boston.

Next post will be much quicker, I promise.

Loose Lips Sink Ships, Loose Hips Win Marathons

As promised, this is all about my speed lecture. Last Sunday, I drove to the West Hartford Fleet Feet Sports Store, for a clinic by Coach Al with the promising title of "LEARN THE SECRETS TO RUNNING EASIER AND FASTER! " Al has run a 2:39 Boston without ever running more than 40 miles in a week, because his body would break down. Quoting from his web site, "His approach to coaching revolves around a more holistic, balanced approach that includes Yoga, flexibility and mobility training, and smart functional strength training. Most importantly, he advocates a balanced approach that blends training and racing goals within the context of the “triangle of life,” which is family, work, and sport. "

Since his body would not support more than 40 miles per week, he analyzed running form and the body and adopted a workout program to address what the body is doing during a run. For instance, he told us about the difference between concentric (contracting) muscle motion, and eccentric (elongating) muscle motion. When you are running, your quads are generally in an eccentric motion, so a runner wants to be building strength in your quads while they are enlongating. That machine in the gym you sit in with your knees starting at perpendicular, and pushing your ankles up to parallel, is a concentric motion, and thus not helping you with running. Of course, he has lots of exercises, some using balls and the bosu, that build up your strength for running, especially your inner core strength. Of course my wife Jane has been telling me for quite some time that I need to be working with the ball and the bosu, and she was so happy that someone else told me about it that she didn't even gloat when I told her she was right.

The first thing we did was go into the parking lot of Fleet Feet and run in the cold while he videotaped us. He will use software to analyze our running and send us the video. We then watched video of the men's Olympic marathon leaders running and we were able to see several things of importance. What makes up speed is stride length and pace of leg turnover. What helps both those items is strength and flexibility in the hips, thus the title of this post. We could see in the video how fluid their hip motion was, and with their strength, how their stride length and pace did not lessen after mile 20, like mine always has done. While we got a DVD of some of the exercises that Al prescribes, I bought the full DVD for Runners. I also hope to go to some lectures he is giving at the Mystic Y on Tuesday nights in January.

Al had a lot of other interesting ideas, including doing some of the exercises immediately before running, to train you body to use what it has just had strengthened in your running. It was interesting that he had not heard of my 3 day a week Furman university marathon training program, and was a little sceptical that you could train for a marathon on only 3 days of running, but I really didn't get to explain how the thoughts behind that program and his are very similar, that cross training can take the place of more running.

I also want to give a shout out to Stephanie, the owner of Fleet Feet in West Hartford for hosting this and many other useful programs for runners. Since we had about a dozen of us in the front of the store, there were a lot of potential customers who wondered if the store was even open. If you look at her interesting biography, you will see she took her diagnosis of Lupus and fought back by running marathons.

And I do want to reiterate about how friendly and supportive Al is as a coach. One of the things that I love about running and triathlons is that the vast majority of elite athletes are welcoming and supportive of us everyday competitors who aren't ever going to be at their level. I have met many of the elites, including Boston Marathoner winners Johnny Kelley, Jack Fultz, , Joan Benoit, Bill Rogers, and Utta Pippig, as well as Grete Waitz and Dick Beardsely, and they all just are happy that we are out there doing the sport they love to the best of our abilities. I will never forget a 5k in Providence where the Ethiopian contingent was relaxing at the post race party and talking to anyone who approached them with huge smiles on their faces. While I have met one or two very good runners who are a little condescending, they are such a small minority that I wonder why I ever thought Al would be anything but down to earth. The only thing that I can say in my defense is that his accomplishments are amazing. Again from his website, Al "is a 25-time marathon finisher with a Personal Best of 2:39 at the Boston Marathon, as well as being a 9-time Ironman Triathlon finisher, including having qualified for and finished 3-times at the Ironman World Championships in Kona, Hawaii. His other Personal Best’s range from 16:30 for 5K, to 7 hours 19 minutes for a 50 mile run, and 4 hours 29 minutes for the Half Ironman/70.3 distance. " So who would have thought he would be so helpful to someone like me.

168 and 17.2

168 is my current weight and 17.2 is my current body fat, as measured by my trainer Stacy. That measurement was necessary for me to see where I am, because we have been changing my body by making me stronger, including the use of free weights, thereby increasing my weight, but with muscle, not fat. Before this change, I would have said my ideal running weight would be in the low 150's, I think I was around 156 when I did my PR of 3:54 in Chicago in October 2006. Stacy and I agree that I will be in great shape for Boston if I can take off about 10 pounds before April 20, so 158 would be fine. In case you don't know me, I am just 5'8"although some day I am sure that a government agency is going to indict me for claiming to be that tall when I might be closer to 5'7 and 3/4ths. And yes, I am a big (as opposed to tall) Dustin Pedroia fan since he won the MVP award while being by all accounts shorter than me, even though he is officially listed as 5'9.


From my heaviest I lost 28 pounds, and at some point I will tell you how I did it since its good for me to remember, having given some of those pounds back. My pre weight loss Marathon PR was in Tampa in 2004 when I ran a 4:16. And it certainly makes sense that you can run faster carrying less weight.

After my run of 12.5 on Saturday, I was pretty sore on Sunday, so I skipped my weight class and went to yoga. From there I went to this seminar on running faster, which will be the sole focus of my next post, the title of which I have already posted to Facebook, increasing the pressure on me to post this and finish and post that.

This week has gone pretty well. Monday was the official start of my 18 week program, and I was supposed to do my speedwork with a 10- 20 minute warm-up, then do 12x 400 with a 90 second rest in between at 7:15 pace, then a 10 min cooldown. On the treadmill I did 8 x 400 with a 90 second rest in between at a 7:18 pace, (8.2 mph) and a total of 4 miles. To estimate 400 meters on the treadmill I just ran for 2 minutes, which was probably more than 400 meters at that pace.

On Tuesday, no cardio, just an hour training with Stacy at the gym, which does get my heart rate up.

Wednesday I was scheduled to do a 6 mile run, 2 miles easy, 3 miles at 8:15 pace, 1 mile easy. And I did a 5.5 mile run, with 2 miles at a 10 minute pace, 3 miles at 8:18 pace (7.2 mph), and then a half mile cool down. I did the miles with no elevation on the treadmill, maybe that's cheating but I wasn't sure I would be able to do that pace otherwise.

Today, Thursday, I was going to do an easy treadmill run, but Jane guilted me into going outside since it wasn't so cold, and I did a very slow 2.5 miles. I am scheduled for 13 miles on Saturday, but I can't do it in the morning, as I am doing my very first foreclosure as the committee of sale. It happens no matter how cold or how much snow is on the ground, (barring the owners' declaring bankruptcy) and I guess I have to treat my run with the same attitude. I don't want to do it on the treadmill, so hopefully the streets will be clear.

The owners have moved out of the house which will make it a lot easier to do the foreclosure sale. I know its my job but it would be really much more emotionally difficult to do the sale if the people still lived there.

18 weeks and a day

I keep having these great ideas for posts to the blog, but have had trouble making it to the computer to post. So here I am at the computer, but without the great ideas. As the Supremes once sang, "One Day, We'll Be Together".

On Wednesday I met my friend and blog follower Helen for coffee. With only five followers so far, I can take all of you out for coffee, pretty much on demand. Maybe I will try and improve the blog before I start begging you to tell your friends.

Inspired by Helen, I went home and did a speed workout on the treadmill, with a warmup for 10 minutes, then between minutes 10-14, 16-18, and 20-24 I ran at 8.0 mph, or a 7:30 pace, with a two minute rest in between. Its not an killer speed workout, but its a start, and I do find it difficult to work myself really hard after work. Then Thursday I did a steady treadmill run, and Friday my trainer Stacy worked me fairly hard with weights at lunch, all the while telling me she was trying to leave me with something for my long run on Saturday. Of course I didn't want to wimp out, so I kept telling her it was ok and to keep pushing. Stacy is also preparing me for the hearbreaking day when she moves to Minnesota, so we spent some of the workout going over how to do workouts on my own.

So Saturday comes and its time for my last long run before the Boston Marathon training schedule kicks in. My friend Tim was sick all week and couldn't run. Helen's sister Hannah wasn't answering either phone or my Facebook inquiry, and I would have called Helen but her Facebook entry said how glad she was that she had already done her run. Since I had been in Florida the week before, for an indoor 7 miler on the treadmill, it took me a while to remember how I wanted to dress for a cold blustery day in New England. The good news is that I made 12.5 miles. And I don't care that it took me 2 hours and 26 minutes to do it, yes its an 11:37 pace, but it was my first run over 8 miles since last June.

It is getting late and hopefully tomorrow I will tell you about this running clinic I went to today. I know this blog will be better with pictures, so I am going to include a couple. I tried carrying a disposable camera at the Manchester Road Race on Thanksgiving, it wasn't the easiest thing to carry during the race, so I have ordered a used small digital that should arrive this week. And since I was planning on writing a little about runners in costumes, here is a picture of Wonder Woman. I almost tripped over my own feet taking this picture. And because its cold, here is a picture of me in the Sarasota marathon last March.

time to get going

On Monday, December 15, I will start my marathon training program, as Boston will be "only"18 weeks away. On the one hand, it doesn't seem like enough time for me to be in the shape I want to be in. On the other hand, since this is Marathon number 11, I know that somewhere in March I will be begging the marathon to just come already. I will try not to whine about that, keeping in mind that my friend Kristina had to deal with getting pneumonia the week of her November 23rd marathon, which she correctly bagged, and is continuing her training for January 18th's Phoenix marathon, which she correctly terms the" longest marathon training season evah ." ( We love that dirty water, and the accent).

First, a little about me, and I acknowledge that one of my shortcomings is that I can talk about myself far beyond the tolerance of any normal human being's interest, so maybe it won't be just a little, but I will try. I just don't think I am going to be able to cure myself as long as I am a runner, for telling long stories actually makes me a desireable companion on 20 mile training runs.

I have always loved sports, both watching and participating, and while I was a decent skier, my accomplishments in other sports were limited by a lack of natural talent and a lack of conditioning. I have known both sides of that running t-shirt I sometimes see that says "My sport is your sport's punishment." I did enjoy running a few miles now and then, but I did not know any family members who exercised consistently, and I continued the same pattern of frustration, starting up again for a few months, then off again for an even greater period of time.

I did, however, know family members who had heart attacks. When I was just not yet 23, my dad had one, when he was age 51, and a triple bypass a year later. My uncle had his at age 55, and their dad had died of one at age 55. Since my body type tends towards my father's, I had and have plenty of reasons not to gamble that I inherited my mother's genes.

Still, the year's went by without change on my part, and at the age of 42, in December of 2000, I finally was ready, and with my wife buying me a gift certificate, I started going to a personal trainer twice a week. Having an appointment made all the difference in fixing the inconsistency issue.

Southeastern Connecticut, where I have mostly lived from nursery school through the present, is blessed with a lot of great runners, starting with Boston Marathon winner Johnny Kelley who then coached Boston Marathon winner and Runner's World Editor Amby Burfoot. There are too many others to mention, but my new trainer had won the Hartford Marathon in the 1990's and gone to the Olympic trials. And I had always thought that one day I would be a runner, like every time I was at a friend's house and saw a picture of them racing hung proudly on their refridgerator. So in June 2001, at the age of 42, I ran my first 5k, at the Mystic Aquarium, where I had worked one summer as a kid. I also ran the course the week before since I wasn't even sure I could finish with the hilly terrain, but I did, in over 32 minutes as I recall, and I loved it immediately. I found our running community very supportive of beginners and all ability levels.

So I started training and did my first half marathon in Hartford in October of 2001, and now here I am with 10 full marathons and 10 half marathons on my resume.

My range of marathon times range from a worst 5:09 in Boston 2007, with wind, a torn calf and torn quad and two visits to the medical tent, to a pr of 3:54:03 in Chicago in October, 2006. At my current age of 50 I need a 3:35 to qualify for Boston. It will be tough, but not impossible, but it won't happen in April in Boston. However, if I can do a 4:00 Boston, on a hilly course which is not my friend, then I think I might give it a try and go for the 3:35 later in the year on a favorable flat or downhill course. If I have a terrible Boston, I am going to type some word that appears here, and you will immediately forget that you ever read these goals. God I hope this Hypnosis for Dummies book is on the level.

When I first started with marathoning, I used Hal Higdon's training programs. I loved his conversational style of explaing what you were doing each day and why. However, I did my pr in Chicago using the Furman University 3 day a week running program. It requires you to make your own pace for the different runs based on your best 10k time. I think it will be easier to tell you what I am doing each week, but here are my thoughts about the program. The old school of running said, that in order to get faster you needed to put in more mileage. I am sure that works, if your body can handle it, and the older you are the less likely that is. But the old school also says, quietly, that there really are just 3 important runs a week, a speed workout, a tempo run and a long distance run, the other mileage is not to be run as hard. Furman just has you do cross training instead of those nonhard runs, whether it is spin class, yoga, swimming etc, which are things I like to do anyway, and keep me from getting a little sick of running during the training period. So I don't think the Furman program is that radical, although some old schoolers would beg to differ.

This program also gives me five 20 mile runs, which I find works for me, rather than the three of some other programs. And there is no easing into it. Here is my schedule ahead. My first run, on December 15th, is a speed workout, with a 10- 20 minute warm-up, and running a total of twelve 400 meters runs ( that is a quarter mile, once around the track), at a 7:15 per mile pace, with a 90 second rest in between the twelve sets, then a 10 minute cooldown. Now, there is no way I am going to be able to do all twelve at that pace, but that's ok with 18 weeks to go. The goal is to get to as many as possible as well as I can. Then, on Wednesday the 17th I am supposed to do a 6 mile run, with the first 2 miles easy, then 3 miles at 8:15 pace, then 1 mile easy. Again, I will have to get somewhat close to that 8:15 pace, but don't expect to be there this early. Then on Saturday, the 20th, I am supposed to run 13 miles at 9:25 pace. Well, I expect to be at 10 minute pace for the first 6 or 7, then slower than that, and may not even make it to 13, but again, I am ok with just pushing myself to get there, even though I am not there yet. I reserve the right to change or modify this program if I find I am not catching up.

Even though I have not been running a lot, mostly 6 to 8 miles for my long run of the week, I am still optimistic about my chances of a good run, because I have been working hard at getting stronger, and feel like I have corrected some of the weak points in my body that prevented me from doing better.

Well, that is one long post to make up for my absence. I will try to start posting more regularly, and give you a little more in the way of yucks. Until next time, feel free to comment away.