Arbeit Runs Boston

2012 Dana-Farber Marathon Challenge

2011-10-22T15:05:00.000-04:00

Last April I ran my fourth Dana-Farber Marathon Challenge. In the past four years, you have helped me raise nearly $21,000!
I cannot thank you enough for your support!
Next April I will run my fifth Dana-Farber Marathon Challenge. My goal is to raise $7,000 and to run sub 2:55. I am honored and thrilled to be part of the twenty-third annual DFMC.
This year, my teammates and I hope to raise $4.8 million for the Claudia Adams Barr Program in Innovative Cancer Research. One hundred percent of every dollar donated will fund innovative cancer research. The Barr Program has had a tremendous impact on not only cancer research but also the scientists receiving funds. The Barr Program provides seed money to young investigators with unique and promising ideas. Indeed, scientists who begin pioneering research with Barr Program funds are almost all successful in securing future grants from other sources (generally the NIH) to continue their work. Thus funds raised each year can be used to support new projects.
Every donation makes a difference. To make a donation, please see my official DFMC page.
Thank you so much for your generosity!

My Bib Number

2011-03-14T21:20:00.001-04:00

442

Search for your favorite runner here.

2011 Dana-Farber Marathon Challenge

2010-12-24T11:55:00.003-05:00

Last April I ran my third Dana-Farber Marathon Challenge. In the past three years, you have helped me raise nearly $17,000! I cannot thank you enough for your support!

Next April I will run my fourth Dana-Farber Marathon Challenge. My goal is to raise $7000 and to run sub 2:35. I am honored and thrilled to be part of the twenty-second annual DFMC.

This year, my teammates and I hope to raise $4.5 million for the Claudia Adams Barr Program in Innovative Cancer Research. One hundred percent of every dollar donated will fund innovative cancer research. The Barr Program has had a tremendous impact on not only cancer research but also the scientists receiving funds. The Barr Program provides seed money to young investigators with unique and promising ideas. Indeed, scientists who begin pioneering research with Barr Program funds are almost all successful in securing future grants from other sources (generally the NIH) to continue their work. Thus funds raised each year can be used to support new projects.

Every donation makes a difference. To make a donation, please see my official DFMC page.

Thank you so much for your generosity!

Classic Inspiration XXVII

2010-03-23T20:42:00.002-04:00

Mysterious love, uncertain treasure,
Hast thou more of pain or pleasure!
Chilled with tears,
Killed with fears,
Endless torments dwell about thee:
Yet who would live, and live without thee!

Joseph Addison
Queen Elinor, in Rosamond, act 3, sc. 2.

My Bib Number

2010-03-23T20:25:00.002-04:00

1236

Search for your favorite runner here.

Your Fastest Weight

2010-02-05T14:57:00.003-05:00

All runners, cyclists, swimmers, rowers, biathletes (my favorite Winter Olympians), etc. think about that. What is my fastest weight?

The answer, according to the NYT, is that losing too much weight is bad. Great. But how much is too much?

Any serious athlete (or anyone who reads the article) knows the answer. (I will discuss that more below.) But to understand why I love the article so much, you need to understand (1) that I love irony and (2) the structure Gina Kolata likes to use for her "Personal Best" columns. (Most of the articles I post are from that column.)

Every week, Kolata seeks to overthrow (or at least to revise) conventional wisdom. And the article today is no different. The title says it all: "Slimmer Doesn't Always Mean Fitter." That does seem to contradict what most people believe: most people think lighter is faster. (How many runners are trying to gain weight?) Now read the article. Consider any of the half dozen examples. Take Dathan Ritzenheim. He is 5 feet 8 inches. His fastest weight? 122 pounds.

Are you laughing? If you are, then you know what any serious athlete does: for a normal person to reach his or her fastest weight in a healthy way is basically impossible. The volume and intensity of training required is simply too hard for most to sustain. (And the qualifier "in a healthy way" is not some sop to those crusading against eating disorders. You will never be your fastest if you do not eat.)

So that is why I love the article. Kolata seeks to explode a myth (lighter is faster), but all her evidence suggests that, for almost all of us, lighter is faster.

For the record, I am 1 percent taller than Ritz. I am 22 percent heavier.

2010 Dana-Farber Marathon Challenge

2009-12-22T18:36:00.002-05:00

Last April I ran my second Dana-Farber Marathon Challenge. In the past two years, you have helped me raise over $12,000! I cannot thank you enough for your support!

Next April I will run my third Dana-Farber Marathon Challenge. My goal is to raise $7000 and to run sub 2:35. I am honored and thrilled to be part of the twenty-first annual DFMC.

This year, my teammates and I hope to raise $4.4 million for the Claudia Adams Barr Program in Innovative Cancer Research. 100 percent of every dollar donated will fund innovative cancer research. The Barr Program has had a tremendous impact on not only cancer research but also the scientists receiving funds. The Barr Program provides seed money to young investigators with unique and promising ideas. Indeed, scientists who begin pioneering research with Barr Program funds are almost all successful in securing future grants from other sources (generally the NIH) to continue their work. Thus funds raised each year can be used to support new projects.

Every donation makes a difference. To make a donation, please see my official DFMC page.

Thank you so much for your generosity!

Running in the Morning

2009-12-22T18:28:00.001-05:00

The NYT reports.

My Bib Number

2009-10-18T15:34:00.001-04:00

3014

See you in two weeks in the Big Apple.

Spirit of the Marathon

2009-09-05T14:44:00.002-04:00

If anyone has not yet seen the movie, watch it here. Enjoy.

Ibuprofen

2009-09-02T20:07:00.002-04:00

To everyone who jokes about taking "Vitamin I" to improve performance: read this.

Eating and Training

2009-08-07T17:53:00.002-04:00

Some easy reading from the NYT.

101 salads from Mark Bitten and a good article about training.

NYC is rapidly approaching. I need to start posting my runs. Soon.

Getting Faster

2009-05-09T15:13:00.006-04:00

. . . without running (much).

The offseason is the best time to make small changes that can make a big difference on race day. Because you are not training at full tilt, you have more time to experiment and to incorporate what works into your routine. Moreover, changing anything when you are running your peak mileage is hard, and perhaps even foolish. The time to change is now.

Here is what I want to do this summer.

(1) Sleep more.
Hard training is worthless if your body and mind do not recover. Worse, hard training without rest simply leads to injury, illness, and unhappiness.

(2) Strengthen my core.
Critical for avoiding injuries. I like Pilates and yoga. And pushups. Start slowly. You have a long time before your next big race.

(3) Get quick.
I plan to run about half as much, yet to do speed work at least twice a week. Fitness will only get you so far. Pushing that top speed is important.

(4) Eat better.
Some people think about eating when they run. I think about running when I eat. But I could still (easily) eat better -- for example, by expanding the range of vegetables I buy. (A friend suggested she wants to eat the way I do. Here is my advice: Your goal is to drive all joy from your refrigerator. What remains is good for you. You will thank me later. Probably much later.)

What are your goals? What are easy ways to get faster that I overlooked?

113th Boston

2009-04-22T20:02:00.003-04:00

2:41:11

Next race: 40th NYC
Goal: sub 2:37:00

See you in the Big Apple!

Classic Inspiration XXVI

2009-04-16T18:00:00.002-04:00

The distance is nothing when one has a motive . . .

Jane Austen, Pride & Prejudice

$5000!

2009-04-14T19:56:00.000-04:00

I broke $5000!

Thank you to everyone who has donated.

Antoine-Louis Barye

2009-04-12T20:18:00.007-04:00

What will be the proper allegory for my race?
Will the race course and I be as evenly matched as these two bears wrestling?
Will I be in trouble, like the horse attacked by a tiger? Or will I be the tiger? (Is that a horse or a unicorn?)

(I would tell you about all the lovely paintings I saw, but you would mock me.)

Week 1

2009-04-12T20:15:00.007-04:00

Sunday April 12 through Saturday April 18

Sunday -- Rest (National Gallery of Art)

Monday -- 50 minutes treadmill

Tuesday -- 50 minutes treadmill

Wednesday -- 30 minutes treadmill

Thursday -- 30 minutes treadmill

Friday -- 30 minutes treadmill

Saturday -- 3 miles (30:00)

Classic Inspiration XXV

2009-04-09T20:26:00.001-04:00

If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them.

Henry David Thoreau

Week 2

2009-04-05T21:13:00.006-04:00

Sunday April 5 through Saturday April 11

Sunday -- Cherry Blossom 10M: 57:47

Monday -- 20 minutes treadmill

Tuesday -- 60 minutes treadmill

Wednesday -- 60 minutes treadmill

Thursday -- 40 minutes treadmill

Friday -- 30 minutes treadmill

Saturday -- 12 miles (1:30:00)

Place Your Bets!

2009-04-01T19:57:00.003-04:00

I have one final incentive for you, my loyal readers and donors. Win a prize if you guess how fast I run the 113th Boston Marathon on April 20!

Here are the rules:
With every $20 donation, send me your best guess as to what my official time on race day will be. The slowest time that is still faster than my official time will win. That is, do not overshoot. (For example, if I run 2:39, 2:36 will beat 2:40, and 2:37 will beat both.)

Send me your guess and shirt size (XS-XL) by April 17.

ps Here is some help. I ran 2:52 last April, and I ran 2:47 in NYC. This year, I want to break 2:40 (6:07 per mile). If I feel fantastic, I will go after 2:37 (6:00 per mile).

Classic Inspiration XXIV

2009-03-29T18:19:00.000-04:00

It was high counsel that I once heard given to a young person. "Always do what you are afraid to do."

Ralph Waldo Emerson, Heroism

Hitting the Wall

2009-03-29T17:13:00.008-04:00

Most runners know that hitting the wall (or bonking) is what happens when your body depletes all its glycogen stores. And most runners know how to avoid it. As a general rule, your body stores 2000 glycogen calories, and you burn 100 calories per mile. When your body depletes its glycogen stores, your body starts burning fat -- a highly inefficient way to make energy. That is why marathoners fear mile 20. (And why the 27-meter Heartbreak Hill -- between miles 20 and 21 at Boston -- inspires such terror.)

I always vaguely understood those technical details. But today, for the first time, I learned what hitting the wall really is. The weather was beautiful: 60 degrees and overcast. About 2 1/2 hours into the run, however, and 200 meters (truly) from my friend's car, I hit the wall. I could not take another step running (not that I was running terribly fast at that point). I had to walk. I had known for a few miles that I was empty, but I could still put one foot in front of the other. And then, all of a sudden, crash. I could almost see the finish line. But I could not run.

I am glad I now know the feeling, but what a terrible feeling. When did you last hit the wall?

Week 3

2009-03-29T16:39:00.005-04:00

Sunday March 29 through Saturday April 4

Sunday -- 22 miles (2:40:00)

Monday -- 30 minutes treadmill

Tuesday -- 50 minutes treadmill

Wednesday -- 50 minutes treadmill

Thursday -- 50 minutes treadmill

Friday -- 20 minutes treadmill

Saturday -- Rest

Classic Inspiration XXVIII

2009-03-22T17:41:00.000-04:00

No, when the fight begins within himself,
A man’s worth something.

Robert Browning, Bishop Blougram’s Apology

Running on the Treadmill

2009-03-22T17:40:00.001-04:00

I know I have not been terribly transparent with my runs recently. So in the interest of full disclosure, here is my schedule.

Monday: Downhill
Tuesday: Basic hills
Wednesday: Speed
Thursday: Random hills
Friday: Downhill

Downhill: Downhill for twenty minutes, uphill for a minute or two. Repeat.
Basic hills: One minute on, one minute off. (This is the treadmill "hill" function.)
Speed: Two minutes on, one minute off. (This week, three minutes on.)
Random hills: This is the treadmill "random" function.

p.s. The treadmills I use are Life Fitness models 9700 HR and 97 Ti. They are tremendous.

Week 4

2009-03-22T17:38:00.004-04:00

Sunday March 22 through Saturday March 28

Sunday -- 18 miles (2:10:00)

Monday -- 70 minutes treadmill

Tuesday -- 70 minutes treadmill

Wednesday -- Rest

Thursday -- 60 minutes treadmill

Friday -- 70 minutes treadmill

Saturday -- 18 miles (2:00:00)

What are you wearing?

2009-03-20T18:04:00.005-04:00

Got my race day kicks. The brand new Glycerin 7 from my new favorite (commercial) website -- www.runningwarehouse.com.
So, what are you wearing?

My Bib Number

2009-03-17T19:40:00.002-04:00

1458

Search here. Five weeks till the big day!

Classic Inspiration XXVII

2009-03-16T20:10:00.000-04:00

No one can say, "You must not run faster than this, or jump higher than that." The human spirit is indomitable.

Sir Roger Bannister

Week 5

2009-03-15T09:52:00.010-04:00

Sunday March 15 through Saturday March 21

Sunday -- Rest

Monday -- 70 minutes treadmill

Tuesday -- 60 minutes treadmill

Wednesday -- 60 minutes treadmill

Thursday -- 40 minutes treadmill

Friday -- 50 minutes treadmill

Saturday -- 19 miles (2:30:00)

Groundbreaking News

2009-03-09T18:03:00.001-04:00

Runners are unbalanced.

Classic Inspiration XXVI

2009-03-08T14:13:00.000-04:00

Ask yourself, "Can I give more?" The answer is usually, "Yes."

Paul Tergat

Classic Inspiration XXV

2009-03-08T14:12:00.000-04:00

Learn to run when feeling the pain: then push harder.

William Sigei

Week 6

2009-03-08T14:03:00.004-04:00

Sunday March 8 through Saturday March 14

Sunday -- 21 miles (2:40:00)

Monday -- 30 minutes treadmill

Tuesday -- 60 minutes treadmill

Wednesday -- 60 minutes treadmill

Thursday -- 40 minutes treadmill

Friday -- 60 minutes treadmill

Saturday -- 18 miles (2:15:00)

Classic Inspiration XXIV

2009-03-01T16:53:00.001-05:00

I always loved running . . . . [I]t was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.

Jesse Owens

Week 7

2009-03-01T16:52:00.005-05:00

Sunday March 1 through Saturday March 7

Sunday -- 15 miles (2:00:00)

Monday -- 20 minutes treadmill

Tuesday -- 60 minutes treadmill

Wednesday -- 60 minutes treadmill

Thursday -- 50 minutes treadmill

Friday -- Rest

Saturday -- 18 miles (2:20:00)

Classic Inspiration XXIII

2009-02-22T20:07:00.000-05:00

Success is not final, failure is not fatal: it is the courage to continue that counts.

Winston Churchill

Classic Inspiration XXII

2009-02-22T13:56:00.001-05:00

Only when I face frustration and use it to fuel my dedication [do] I feel myself moving forward.

John Bingham

Week 8

2009-02-22T12:34:00.008-05:00

Sunday February 22 through Saturday February 28

Sunday -- Club Challenge 10M (59:50)

Monday -- 40 minutes treadmill

Tuesday -- 60 minutes treadmill

Wednesday -- 60 minutes treadmill

Thursday -- 50 minutes treadmill

Friday -- 50 minutes treadmill

Saturday -- 18 miles (2:20:00)

RunD(F)MC

2009-02-21T15:23:00.011-05:00

By now you know that April 20 I am running the 113th Boston Marathon for the Dana-Farber Cancer Institute in the twentieth Dana-Farber Marathon Challenge -- the DFMC. Our website is www.rundfmc.org.

But "RunDFMC" strikes me as perilously close to the famous Run-DMC (website: www.rundmc.com).

So before their lawyers shut us down, I think we should declare one of their ballads our theme song. (To get in their good graces.) Which one? Run's House. Feel me?

Whose house? RunDFMC's house!

NYC 2009

2009-02-21T12:54:00.002-05:00

I just registered. You should, too. Apply here.

But first, Boston! See you April 20!

Classic Inspiration XXI

2009-02-15T15:51:00.000-05:00

The easiest period in a crisis . . . is actually the battle itself. The most difficult is the period of indecision — whether to fight or run away. . . . Crisis can indeed be an agony. But it is the exquisite agony which a man might not want to experience again — yet would not for the world have missed.

Richard Nixon, Six Crises

Week 9

2009-02-15T12:11:00.004-05:00

Sunday February 15 through Saturday February 21

Sunday -- 22 miles (2:50:00)

Monday -- 60 minutes treadmill

Tuesday -- 50 minutes treadmill

Wednesday -- 60 minutes treadmill

Thursday -- Rest

Friday -- 60 minutes treadmill

Saturday -- 19 miles (2:20:00)

Shakespeare on Racing

2009-02-12T17:35:00.000-05:00

Theories on racing abound. Some runners sit and meditate before racing. Others whip themselves into a frenzy. Some run cold, some run hot.

Here are two Shakespearean antagonists, each expressing perfectly one of the two extremes.

For those who run with ice in their veins, channel the righteous avenger:
Macduff: I have no words; / My voice is in my sword . . .

For those who run with their hair on fire, channel the tragic hero:
Macbeth: Lay on, Macduff, / And damn’d be him that first cries, “Hold, enough!”

Who, may I ask, are you?

Week 10

2009-02-08T12:21:00.005-05:00

Sunday February 8 through Saturday February 14

Sunday -- 16 miles (2:30:00)

Monday -- 70 minutes treadmill

Tuesday -- 60 minutes treadmill

Wednesday -- 50 minutes treadmill

Thursday -- 70 minutes treadmill

Friday -- Rest

Saturday -- 20 miles (2:40:00)

Week 11

2009-02-01T15:27:00.007-05:00

Sunday February 1 through Saturday February 7

Sunday -- 20 miles (2:30:00)

Monday -- Rest

Tuesday -- 70 minutes treadmill

Wednesday -- 70 minutes treadmill

Thursday -- 50 minutes treadmill

Friday -- Rest

Saturday -- 8 miles (1:20:00)

Ode to the Treadmill

2009-01-27T20:21:00.001-05:00

To commemorate the first snowfall of the season here in the District, I thought I would extol the virtues of indoor training. Most runners (most athletes) prefer training outside. I understand this. Runners are a free-spirited flock, and prefer the open air to air conditioning. Moreover, runners generally associate indoor training with injury. Yet most runners abhor no mechanical apparatus more than the treadmill (which you can use only if you can, well, run). Most runners despise the "dreadmill" and have nothing nice to say about it. Rancor and enmity best reserved for more pressing matters are lavished on it. I seem to enjoy being contrary, however, so I will defend the noble machine.

Like running on spinning sandpaper? No. Think of floating across rolling clouds of downy feathers. Like being confined to a hamster wheel? No. Free your mind and in your imagination you will soar -- no need to worry about cars, pedestrians, or inclement weather. Training for Boston? Run hills. Training for Chicago? Run flats. Run fast? Run slow? Choose whatever speed you like.

In these gloomy days, when running before or after work means running in the dark and cold, I say: Run inside! Remember, April 20 will likely be 60 degrees, not 16 degrees. So run on the treadmill. I do.

Classic Inspiration XX

2009-01-26T21:14:00.000-05:00

The struggle alone pleases us, not the victory. We love to see . . . fighting, not the victor raving over the vanquished. . . . It is the same in gambling, and the same in the search for truth. . . . We never seek things for themselves — what we seek is the very seeking of things.

Blaise Pascal, Pensées

Week 12

2009-01-25T17:39:00.007-05:00

Sunday January 25 through Saturday January 31

Sunday -- Miami Half (1:18:23)

Monday -- Rest

Tuesday -- 50 minutes treadmill

Wednesday -- 50 minutes treadmill

Thursday -- Rest

Friday -- 30 minutes treadmill

Saturday -- 18 miles (2:25:00)

Week 13

2009-01-18T13:29:00.005-05:00

Sunday January 18 through Saturday January 24

Sunday -- Rest

Monday -- 40 minutes treadmill

Tuesday -- 50 minutes treadmill

Wednesday -- Rest

Thursday -- Rest

Friday -- 2 miles (20:00)

Saturday -- 3 miles (30:00)

Speed

2009-01-14T20:18:00.002-05:00

16 x 300m(?) and equal rest
(on the road)

0:53 __ 1:18
0:53 __ 1:12
0:52 __ 1:13
0:51 __ 1:16
0:49 __ 1:16
0:49 __ 1:12
0:50 __ 1:13
0:50 __ 1:16
0:50 __ 1:14
0:50 __ 1:14
0:50 __ 1:16
0:49 __ 1:18
0:49 __ 1:14
0:49 __ 1:14
0:48 __ 1:19
0:48 __ 1:21

Week 14

2009-01-11T13:02:00.005-05:00

Sunday January 11 through Saturday January 17

Sunday -- 9 miles (1:08:00)

Monday -- 9 miles (1:09:00)

Tuesday -- Rest

Wednesday -- Speed

Thursday -- Rest

Friday -- 50 minutes treadmill

Saturday -- 18 miles (2:15:00)

Week 15

2009-01-04T08:43:00.007-05:00

Sunday January 4 through Saturday January 10

Sunday -- 11 miles (1:30:00)

Monday -- 6 miles (42:00)

Tuesday -- 4 miles (30:00)

Wednesday -- Rest

Thursday -- 6 miles (45:00)

Friday -- 4 miles (33:00)

Saturday -- 20 miles (2:25:00)

2008 Races

2008-12-31T19:10:00.003-05:00

39th NYC: 2:47:25
Falmouth 7M: 42:20
Summer Race 4.2M: 22:30
Harpoon 5M: 29:15
Summer Race 4.2M: 22:48
112th Boston: 2:52:24
RJ Crowleys 3M: 16:16
BU Law 5K: 17:03
New Bedford Half: 1:18:07
Boston Prep 16M: 1:41:52

Hills

2008-12-31T15:10:00.002-05:00

10 x Second Newton Hill (Oldham Road => past Temple Street)

1:48 ___ 2:02
1:47 ___ 2:00
1:47 ___ 2:03
1:45 ___ 2:04
1:47 ___ 2:01
1:46 ___ 2:06
1:46 ___ 2:02
1:47 ___ 2:04
1:45 ___ 2:01
1:44 ___ 2:08

Week 16

2008-12-31T15:08:00.004-05:00

Sunday December 28 through Saturday January 3

Sunday -- 12 miles (1:40:00)

Monday -- 4 miles (30:00)

Tuesday -- Hills

Wednesday -- Rest

Thursday -- 12 miles (1:34:00)

Friday -- Rest

Saturday -- 13 miles (1:30:00)

Speed

2008-12-23T20:25:00.003-05:00

10 x 300m(?) and equal rest
(on the road)

0:53 __ 1:26
0:51 __ 1:21
0:50 __ 1:23
0:50 __ 1:25
0:49 __ 1:23
0:49 __ 1:17
0:51 __ 1:27
0:50 __ 1:19
0:51 __ 1:25
0:48 __ 1:30

Week 17

2008-12-21T11:14:00.008-05:00

Sunday December 21 through Saturday December 27

Sunday -- 16 miles (2:00:00)

Monday -- 4 miles (26:00)

Tuesday -- Speed

Wednesday -- Rest

Thursday -- Rest

Friday -- 18 miles (2:17:00)

Saturday -- 10 miles (1:20:00)

Speed

2008-12-18T19:18:00.004-05:00

10 x 300m(?) and equal rest
(on the road)

0:50 __ 1:23
0:49 __ 1:21
0:46 __ 1:25
0:48 __ 1:25
0:49 __ 1:25
0:49 __ 1:23
0:49 __ 1:28
0:49 __ 1:26
0:48 __ 1:30
0:47 __ 1:30

Week 18

2008-12-14T12:54:00.006-05:00

Sunday December 14 through Saturday December 20

Sunday -- 14 miles (1:36:00)

Monday -- 3 miles (20:00)

Tuesday -- 8 miles (53:00)

Wednesday -- Speed

Thursday -- Rest

Friday -- 3 miles (20:00)

Saturday -- 20 miles (2:20:00)

Track

2008-12-11T18:44:00.002-05:00

10 x 400m (100m rest)

1:22 ___ 0:40
1:17 ___ 0:39
1:18 ___ 0:42
1:17 ___ 0:39
1:15 ___ 0:42
1:17 ___ 0:41
1:17 ___ 0:43
1:17 ___ 0:44
1:14 ___ 0:45
1:12 ___ 0:46

Week 19

2008-12-07T13:28:00.006-05:00

Sunday December 7 through Saturday December 13

Sunday -- 14 miles (1:34:00)

Monday -- 4 miles (25:00)

Tuesday -- 4 miles (26:00)

Wednesday -- Track

Thursday -- Rest

Friday -- 6 miles (40:00)

Saturday -- 10 miles (1:07:00)

Week 20

2008-12-01T20:23:00.005-05:00

Sunday November 30 through Saturday December 6

Sunday -- Rest

Monday -- 4 miles (28:00)

Tuesday -- 10 miles (1:30:00)

Wednesday -- 10 miles (1:06:00)

Thursday -- 12 miles (1:34:00)

Friday -- 4 miles (30:00)

Saturday -- 6 miles (42:00)

Preparation

2008-11-22T17:07:00.004-05:00

Some good advice here.

2009 Dana-Farber Marathon Challenge

2008-11-09T12:25:00.007-05:00

Last April I ran my first Dana-Farber Marathon Challenge. My goal was to raise $7000 and to run a sub 3:00 marathon. You helped me raise over $6500, and on race day I ran sub 2:53. I cannot thank you enough for your support!

Next April I will run my second Dana-Farber Marathon Challenge. My goal is to raise $8000 and to run sub 2:35. I am honored and thrilled to be part of the twentieth annual DFMC.

This year, my teammates and I hope to raise $4.85 million for the Claudia Adams Barr Program in Innovative Cancer Research. 100 percent of every dollar donated will fund innovative cancer research. The Barr Program has had a tremendous impact on not only cancer research but also the scientists receiving funds. The Barr Program provides seed money to young investigators with unique and promising ideas. Indeed, scientists who begin pioneering research with Barr Program funds are almost all successful in securing future grants from other sources (generally the NIH) to continue their work. Thus funds raised each year can be used to support new projects.

Every donation makes a difference. To make a donation, please see my official DFMC page.

Thank you so much for your generosity!

2008 NYC Photos

2008-11-07T20:00:00.003-05:00

I was not grinning the entire race:

2008 NYC Photos

2008-11-07T19:54:00.006-05:00

2008 NYC

2008-11-07T19:36:00.002-05:00

What a race -- so much fun.
Result: 2:47:25

Only 23 weeks till Boston!

NYC

2008-10-31T20:09:00.003-04:00

Track me here.

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

Congratulations

2008-10-26T12:28:00.002-04:00

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

2008-10-26T12:25:00.002-04:00

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

2008-10-23T20:47:00.002-04:00

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

See you Nov 2!

My Bib Number

2008-10-19T19:48:00.007-04:00

2139

See you in two weeks in the Big Apple.

Week 2

2008-10-19T19:01:00.004-04:00

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

2008-10-15T21:49:00.002-04:00

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

2008-10-13T16:17:00.010-04:00

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

2008-10-12T11:26:00.006-04:00

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

2008-10-06T19:45:00.002-04:00

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

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

Relax!

2008-10-06T18:45:00.002-04:00

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

What Arbeit Eats II

2008-10-05T14:52:00.001-04:00

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

2008-10-04T11:05:00.004-04:00

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)

Congratulations

2008-09-28T10:08:00.001-04:00

Guess skipping the Olympics paid off . . .

Week 5

2008-09-28T10:05:00.003-04:00

Sunday September 28 through Saturday October 4

Sunday -- Rest

Monday -- 9 miles (1:05:00)

Tuesday -- 9 miles (1:04:00)

Wednesday -- 4 miles (29:00)

Thursday -- Rest

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

Saturday -- 9 miles (1:06:00)

What Arbeit Eats

2008-09-25T20:29:00.001-04:00

I take some flak because my diet is . . . different. (How many apples do you eat a day? Dude, that cannot be good for you.) So I decided to post meals I enjoy. Because I have no great love for cooking by myself, for myself, all suggestions will be quick and easy to make. Most important, though, I eat healthy.

Speedy Spinach Salad

1 bag spinach
1 red pepper
1 avocado
6-7 crimini mushrooms
1 pint cherry tomatoes
1/3 lb sunflower seeds (raw, hulled)
Mustard

Just wash, chop, mix and stir. This salad has everything. The mustard is the key -- salad dressing is not only expensive but also not great for you. Mustard (my mustard at least) has nothing but nutrients and some sodium. Zero empty calories. If you need carbohydrates too, enjoy your greens with a fresh local organic whole grain loaf. Like Wonder Bread.

NB This salad has no wheat and no dairy. (Wonder Bread has wheat. Allegedly.)

Till next time, when I post about my favorite fast lunch!

The Great White Hill

2008-09-22T18:55:00.006-04:00

How am I training for NYC and Boston without the Newton Hills? Good question, glad you asked. Although I no longer have the privilege of running up Heartbreak every day (which truly is a privilege), I do have a new challenge: the Great White Hill.

No, the GWH is not as famous as Heartbreak. (Fine, the GWH is not famous at all. In fact, I bestowed on the hill that noble moniker. Why are you laughing?)

Everyone else calls the hill 13th Street between Arkansas and Colorado. But look closer at the cross streets (from south to north -- bottom to top):

Emerson
Farragut
Gallatin
Hamilton
Ingraham
Jefferson
Kennedy
Longfellow
Madison

Q.E.D. I present the Great White Hill.
Visit and we will conquer these luminaries together.

Heartbreak Hill

2008-09-22T18:27:00.000-04:00

The one and only. I miss you old friend.

Week 6

2008-09-21T16:35:00.006-04:00

Sunday September 21 through Saturday September 27

Sunday -- 9 miles (1:06:00)

Monday -- 9 miles (1:05:00)

Tuesday -- 9 miles (1:04:00)

Wednesday -- 9 miles (1:05:00)

Thursday -- 9 miles (1:04:00)

Friday -- 4 miles (28:00)

Saturday -- 9 miles (1:03:00)

Week 7

2008-09-14T13:21:00.003-04:00

Sunday September 14 through Saturday September 20

Sunday -- 20 miles (2:29:00)

Monday -- 4 miles (33:00)

Tuesday -- Rest

Wednesday -- Rest

Thursday -- Rest

Friday -- Rest

Saturday -- 4 miles (28:00)

Is this goodbye?

2008-09-09T20:59:00.002-04:00

What about NYC? Did Boston mean nothing to you?
Best luck my friend. Perhaps we will meet down the road.

Till then.

National Parks

2008-09-07T17:27:00.007-04:00

Last Sunday was Difficult Run. Not just a difficult run, but the Difficult Run. (Clever, right? Right?) I ran with a few others. (One ran sub 2:29 at St George 2006, one ran sub 2:39 at Boston 2008, etc.) We ran for 2:20. Lovely jaunt through the woods. I was hurting by the end -- of the first thirty minutes.

Today I explored the famous Rock Creek Park. (Excellent map -- click to zoom.) One of the largest urban parks in the world, this wooded preserve contains a wide range of natural, historical and recreational resources in the midst of metropolitan Washington, D.C. (Yes I ripped that from some government publication. Fair use!) I wanted to run the Western Ridge Trail -- in green on the map -- bottom to top, twice. Alas, I took many wrong turns. I arrived at the end of the trail (almost in Maryland) after 1:52. (Looking at the map now I see I was about 200 meters from Boundary Bridge. I will go to the bridge next time.) Getting back took much longer than I anticipated, mostly because I took a few more wrong turns. The result -- 2:57 this morning on the roads and trails. Awesome.

Summary: (1) I did not run the entire trail (not even close); (2) I never saw the Peirce Mill (although I did see the Jean Jules Jusserand Memorial. Close to the Peirce Mill, I know.); (3) I have no idea where I went wrong; and, NPS take note, (4) The trails are not well marked.

Next time: Bottom to top on the Western Ridge Trail. Three times.

Week 8

2008-09-07T16:24:00.005-04:00

Sunday September 7 through Saturday September 13

Sunday -- 24 miles (2:57:00)

Monday -- 8 miles (1:00:00)

Tuesday -- 4 miles (29:00) and 14 miles (1:37:00)

Wednesday -- 9 miles (1:03:00) and 5 x 1000m

Thursday -- Rest

Friday -- Rest

Saturday -- 10 miles (1:10:00) and 6 miles (37:20)

Week 9

2008-09-06T16:20:00.000-04:00

Sunday August 31 through Saturday September 6

Sunday -- 19 miles (2:20:00)

Monday -- 4 miles (30:00)

Tuesday -- Rest

Wednesday -- Rest

Thursday -- 9 miles (1:05:00)

Friday -- 9 miles (1:03:00)

Saturday -- Rest

Goodbye Boston!

2008-08-04T18:09:00.003-04:00

I am off to DC, but I will see you soon. Till that day.

Running up Hills

2008-08-02T07:50:00.001-04:00

Even Olympians find this hard.

Cotton is the New Coolmax

2008-07-21T18:06:00.000-04:00

Truly. I love cotton. Fastest material on earth.

Perhaps I should look for a sponsor to supply me with all kinds of low tech swag. Surely not many athletes pester the Cotton Board and the National Cotton Counsel.

The Heartrate Debate

2008-07-14T20:20:00.002-04:00

I never follow my heart -- rate, that is. I do not wear a monitor and I do not check my pulse. I just run against the clock. And at least someone agrees with me -- the fact that he is Kevin Hanson, coach of the Hansons-Brooks Distance Project (team of Brian Sell), only makes me feel that much better.

That said, there are many ways to get fast. What is your strategy?

Rowers Have Heart

2008-07-08T14:42:00.001-04:00

The New York Times suggests bigger is better.

Beat the Heat

2008-07-04T11:39:00.000-04:00

The New York Times explains how.

Qualifying for Boston

2008-07-02T17:37:00.000-04:00

The New York Times investigates the black market in official Boston Marathon entries.