NYC

Track me here.

Here is a good map (see the last page). Here is the elevation. And here we go!

Congratulations

To everyone who ran today, I salute you.

Glorious day for The People's Marathon. I jogged around the course with some friends to watch the race. What a thrill -- no better way to jump start the final week before NYC . . .

Week 1

Sunday October 26 through Saturday November 1

Sunday -- Marine Corps Marathon (jogging and cheering)

Monday -- 10 miles (1:10:00)

Tuesday -- 4 miles (26:00)

Wednesday -- 2 miles (13:00)

Thursday -- Rest

Friday -- 4 miles (28:00)

Saturday -- Rest

NYC Marathon

Start time: 9:40 am
Bib color: Orange
Bib number: 2139

See you Nov 2!

My Bib Number

2139

See you in two weeks in the Big Apple.

Week 2

Sunday October 19 through Saturday October 25

Sunday -- Rest

Monday -- Rest

Tuesday -- Rest

Wednesday -- Rest

Thursday -- 4 miles (27:00)

Friday -- 8 miles (59:00)

Saturday -- 3 miles (19:00)

Track

12 x 400m with 200m rest

400m ____ 200m
1:18 _____ 1:19
1:18 _____ 1:16
1:13 _____ 1:21
1:13 _____ 1:21
1:15 _____ 1:31
1:13 _____ 1:22
1:14 _____ 1:29
1:12 _____ 1:23
1:14 _____ 1:31
1:13 _____ 1:27
1:13 _____ 1:26
1:13 _____ 1:33

The Ghost is the New Glycerin

I often dispute the conventional wisdom, especially regarding running. Example: you should find running shoes you like and buy several pairs. I disagree. Technology only advances; running shoes only improve. Why buy seven pairs of the same shoes when the next generation will likely be better? (Literary fans: note the weasel word "likely" and the obvious foreshadowing.)

I run in Brooks. Since high school I have had countless pairs of several different models. After ten years, I found a model and generation that was almost perfect: the Glycerin 5. I have four pairs. I did not stockpile them (four pairs is not stockpiling) because I rejected the conventional wisdom. Last winter, Brooks released the new generation, the Glycerin 6. I was thrilled. But, after running through two pairs, I am sad to say that the 6 (for me) is no improvement. A good shoe, but not great like the 5. The problem: the 6 is made for the efficient runner who cares only about cushioning -- the more the better. (Someone like Paul Pierce (6'7", 235): he runs smoothly, so he does not need support; but he is big, so he needs bounce.) I need cushioning (everyone does), but I do not want such a heavy shoe.

So yesterday I bought the Ghost. Still Brooks, but a new model. After a quick spin this morning, I will say that these shoes feel good. Light and responsive. Much closer to the 5 than the 6. See for yourself: the Ghost is the new Glycerin.

(Glycerin 5 top, Ghost bottom.)

Week 3

Sunday October 12 through Saturday October 18

Sunday -- 16 miles (1:42:00)

Monday -- 4 miles (28:00)

Tuesday -- 10 miles (1:12:00)

Wednesday -- 10 miles (1:14:00) and Track

Thursday -- Rest

Friday -- 10 miles (1:13:00)

Saturday -- 3 x 2 miles (12:22, 12:20, 12:05)

Boston 2009

Looks official to me. Search for Arbeit. See you April 20.

(First things first though: see you November 2 in NYC.)

Relax!

The New York Times suggests that is the key to speed.

What Arbeit Eats II

Welcome back. Here is my favorite work lunch. Could not be simpler or quicker or healthier. But the key (for me at least) is that this lunch is filling. (I should note that I run in the morning and never eat breakfast. I do not want to hear the objections. I have read all the same Runner's World articles about eating within an hour after you run.)

1 container (17.6 oz) Fage Total 0% Greek Yogurt (yes, the big pink one)
1 large peach
2 bananas
Some health cereal (whole grain, low fat, low sugar, zero fun)

Chop bananas and peach: put into container. Top with some cereal (a handful). (The cereal will lose some crunch. If that bothers you, put your cereal in a plastic bag.)

At lunch, open your Fage and stir well. Then just scoop some yogurt, grab some fruit, and you are ready to go. Tons of protein. (And carbs, if you go heavy on the cereal.)

I also bring five or six apples for lunch. This gets me through the day. (Fine: I chew gum and drink herbal tea, too.)

Week 4

Sunday October 5 through Saturday October 11

Sunday -- 18 miles (2:22:00)

Monday -- 6 miles (46:00)

Tuesday -- 9 miles (1:11:00)

Wednesday -- 9 miles (1:07:00)

Thursday -- 9 miles (1:12:00)

Friday -- 4 miles (30:00)

Saturday -- 4 miles (29:00)