Discipline

It’s still very hard to run so slowly.  True, I do get a smattering of fast(ish) interval runs, and Thanksgiving happened to coincide with the first tempo run on my training schedule.  It felt good to run fast for a change.

Still, many of my runs are still “A” runs, which means a maximum heart rate of 70% of maximum -- to wit, 140 bpm.  Especially running on Greenville hills, this can be an excruciatingly slow run.  So, I want to run faster.  Also, there are many running plans that would have me running faster.  I wouldn’t have to look too long or hard to find an 18-week training program that would allow me to run faster every day.

And so, my eyes wander.  I start wondering why I’m on the particular program that I am.  Does any other program at all indicate that I should run so slowly?

In short: yes.  In addition to the program that I am following as prepared by Coach Benson and Dr. Connolly, one of the other leading authors in the field recommends that, indeed, I need to be running just so slowly.  If I understand correctly, Dr. Philip Maffetone, author of The Big Book of Endurance Training and Racing and other works, would have me basically never run at a higher heart rate than 180 - age.  So, Dr. Maffetone would have me under 142 bpm throughout my training (under 141 in a couple short months).  I’ve purchased his book and will look to it for reinforcement of the plan I’ve already undertaken.

Meanwhile, my moderate “B” runs are getting much more enjoyable.  “B” runs are my long runs that hold me to a top heart rate of 75% of max, or 150 bpm.  This used to be agonizingly slow to me.  And really, it is a frustrating struggle to fight with my heart rate monitor for an hour and a half, running right at the top edge of the range -- basically, being told to slow down for a whole run.  For my last couple “B” runs, however, I’ve tried to target 72% or 73% for the duration.  That way, if I lose control and start to run too fast, I have a little free reign before the punishment inflicted by the heart rate monitor ensues (beeping).  I find myself glad to run at these lower rates with the added freedom of not walking a tightrope for the whole run.  Ahh, I think I am on to something, indeed…

Yes, it’s still slow.  If I were to take my average pace from yesterday and figure my marathon time from that, it would put me basically right at a six hour marathon. 

But alas, most training programs do not even run this long.  It’s almost as if I haven’t even begun training yet under most systems.  And yet benefits have already been conferred.  True, my pace isn’t quite what I’d like it to be -- but my primary goal is to finish the marathon, not win it.  I’m learning the discipline that it takes to run all day. 

Man, I love running.

Doubt

Perhaps those of you who read Friday’s blog entry saw this coming.  This last weekend, I met with my first serious doubts about my goal of running a marathon in March.

As I mentioned on Friday, it’s not that I don’t think that I’ll be able to finish my 26.2 mile run.  Perhaps I do have some fear along these lines, but in any event, I won’t really be able to face and battle these fears until race day.  Meanwhile, I’m learning what I need to know about nutrition and pacing, and I am training my body to be able to complete the run.  I have no illusions about being the first one to the finish line.  But I think I am realistic in my expectation that, if I keep up my training and keep learning, that I’ll be able to run the race to its completion. 

No, it’s all that I might feel that I’m giving up along the way that weighed on me this weekend.  It’s all the extra responsibility that I feel I am putting on Julie to single-handedly parent the kids, especially on Shabbat.  So, I started thinking: If I changed my goal to do the marathon in Greenville next October, that would put the heavy training during the summer.  And in summer, the whole family can go out together; Julie can bike & pull the kids in a trailer while I run.  Or she can head out with me and play with the kids on a beautiful summer morning under the sun while I run, as opposed to being stuck in a house for hours every Shabbat throughout the winter.  And then, when busy season comes along, I could be in a lighter training cycle rather than overlapping my busiest time of year at work with some of my longest runs.  Really, one might say, I didn’t think things through very well before I signed up for this marathon.  It really could be timed out a lot better for October.  So, maybe I could call the marathon folks & tell them to change my registration to be for the half?  That way I could also make the most out of money already committed to this process.

I shared my misgivings with Julie after my run on Saturday.  We talked it through & I think that I had nearly sold her on the change of course.  But, I guess after thinking about our conversation as she showered, she came back to me and encouraged me to stay the course.  No matter what, she said, we would be running and biking and playing on Saturdays during the summer.  Wouldn’t it be nice (she didn’t say, but I inferred) if we could just enjoy each other in doing so instead on needing to stick to a programmed duration or distance?  I’ve come this far, and even if I were to change gears to aim for an October marathon, that’s really not going to change much about my daily or weekly runs.  How about, Julie suggested, I do my long runs on Sunday instead of Saturday for a while?

I won’t need to work on Sundays until February, and even then, Sundays tend to be short working days for me until mid-March.  The marathon is March 10^th.  When I was originally setting myself up on my marathon schedule, I was envisioning the worst cases: the three-hour run two weeks prior to the marathon and the other couple long runs right near the end. 

But, suggested Julie: Isn’t there some room for flexibility?  I mean, sure, there’s one long run a week, and it makes sense for it to be on Saturday or Sunday.  And it would probably be hard to just wing it week to week, since the days before & after the long run of the week are in anticipation of and recovery from the long run, respectively.  But what about planning on running on Sundays in November & December, at least?

Boy-o, does it ever pay to have a smart & loving wife!

My doubts have been allayed.  My verve has been renewed.  

Real Endurance

There are several types of endurance necessary to run in a marathon.

The most obvious is the endurance that it takes to run 26.2 miles without stopping.  There is no question in embarking upon marathon training that, if all goes as planned, your endurance will be put to the test on race day. 

But there’s only one race day.  Well, okay -- there’ll probably be more than one.  The point is that even though the training is about race day, the training process is a much larger commitment.  Even if the marathon itself turns out to be a miserable few hours, it is, alas, only a few hours.

The real test of endurance is the training that is necessary to take that few hours seriously.

I heard a Rabbi teach last week about Abraham.  Abraham endured a number of tests that demonstrated his commitment to G-d.  One of the first tests that Abraham (then Abram) was put to was when G-d commanded him to leave his homeland and set out for an unknown destination.  A later test (as related by the sages of the Talmud) involved Abraham’s angering Nimrod, the king of the land.  According to the story, Nimrod had Abraham thrown into a firey furnace.  Abraham trusted in G-d and came out of the furnace unscathed.  The result of this victory was the conversion of many souls from idolatry to monotheistic worship of Adonai.

The Rabbi’s point, however, was that the test of setting out from his homeland was a much more difficult test than being willingly thrown into a furnace.  After all, the firey furnace, regardless of the specific outcome, would only really be a test on one day.  Setting out from his home, on the other hand, was a test without an end in sight.  While the fire might take his life, the journey would certainly take Abraham’s comfort, being a man of great wealth even at the outset of his journey.

This lesson resonates with me.  It’s one thing to take a few hours and run.  Really, I’d love to do this.  But while I understand that the marathon will indeed be hard, it doesn’t compare to the difficulty of the training.  The hardest part is being away from my family for a good chunk of time on Shabbat.  Tomorrow I will be out of the house for 2.5 hours while the rest of my family remains at home.  Instead of being a relaxing time of rest for Julie, it brings the burden of being the sole caregiver for two young children who each demand quite a bit.  To that extent, it is not even my time that I am sacrificing, but that of my wife.  And believe me, that’s even harder.

October 25^th is National Married-to-a-Runner Appreciation Day.  It is the brainchild of one of the editors of Runner’s World.  I found out about it, alas, on October 26^th this year.  Even though it was a day too late, it seems that honoring your spouse for all they give up to allow you to follow your passion can never go out of style.  Excuse me, please, while I run off to the store to get some flowers on my way home.

Shabbat shalom!

Mr. Upside-Downsky

First, allow me to get the preliminaries out of the way.  My time in the 5k last Saturday was 30:49.  It was a bit over my goal time, but it was a good learning experience.  Unfortunately, the main takeaway is pretty 5k-specific.  The best lesson I learned was how packed the field is for the first half mile.  Starting out in the middle of the pack, there was very little way for me to run my desired pace for at least that long.  Having this knowledge could well have made the difference between beating 30 minutes and falling short of it -- but what’s a minute difference in a marathon to me?  On the other hand, having a 5k time under my belt does allow me to estimate my marathon time.  I had been thinking that I’d be lucky to beat the maximum course time of 6 hours by too much, so 5:30 had been my out-of-thin-air goal time.  With a 5k time of 30:49, using the formula T2 = T1 x (D2/D1)^1.06, my marathon time is estimated to be 4:55.  If I further assume that I lost time procedurally and that 30 minutes is actually a realistic 5k time, then my estimated time for a marathon would be 4:47.  Since there will undoubtedly be some procedural time lost at marathon as well, however, it probably makes sense for me to stick with the 5 hour pace group based on my 5k performance.

What I really want to share with you today is some of what I’ve learned from my recent foray into sports nutrition.

Just as with my learning about the proper way to train to run, most everything that I’ve learned about nutrition over the last couple weeks has been counterintuitive.  As long as I’ve been in the habit of exercising, I’ve been good about bringing water along with me and staying hydrated throughout a workout.  “Sure, I understand that sports drinks replenish electrolytes that are lost during workouts.  But, really, I have plenty of salt in my diet.  Why should I add more through a drink?  And even if there are other electrolytes that I might need to replenish after a particularly hard workout, there’s no reason to add all of the calories of a normal sugary Gatorade, right?  That just kind of defeats one of the purposes of working out to begin with, which is to burn more calories than I’m consuming.  And I’m totally not hungry after a run.  I might as well use that to my advantage, too, and wait to eat until I actually feel like eating.”  Wrong, wrong, wrong, and wrong again.

Now that I’m learning about sports nutrition, I’m well aware that I had many things totally wrong.  What I’ve learned is that I need sugar calories before a run, absolutely need more sugar calories after a run, and really should be downing sugar during the run as well.  When all’s said and done, even on my light run days, I need to consume about 80 grams of high-glycemic-index carbs before my workout is complete.  Yep, that’s 320 calories that, I now understand, are absolutely essential to add to my workout.  And that’s for my easy runs -- the ones that I complain about being frustratingly slow.  And, the more I read, the more I am assured that this isn’t fringe advice.  This is well-accepted contemporary nutritional science.  Obviously the folks over at Gatorade know this stuff all too well.  If you’ve made a purchase of Gatorade lately, you’ll have noticed that there isn’t really just a good ol’ “Gatorade” product anymore.  There is one product that is suitable to ingest before a workout, another one to drink while you’re working out, and another for the recovery period. 

Granted, I’m still trying to wrap my head around all of this newfound (or newfound-to-me) information.  But as with a lot of my training, it’s been a matter of act first, understand second.  I can snub my nose at the information, say, “well, that doesn’t sound right at all; I’ll keep doing what I’ve been doing,” and get nowhere just as fast as I have been getting for the last ten years -- or I can change my habits.  Indeed, the pre-workout Gatorade is really pretty gross, especially first thing in the morning.  It’s like drinking syrup.  No, not “like” -- it is drinking syrup.  And I still don’t have any desire to eat right after running.  Furthermore, it’s highly inconvenient.  When I get home, I want to shower & get to work.  But now, I’m taking a little extra time to have some sports drink, eat a banana, and drink some of Josiah’s chocolate milk.  Yes, all three. 

Such is a life of faith.  Not everything makes sense.  Not everything feels “natural.”  But you decide to do it because you trust something or someone more than you trust your instincts.  Some people are comfortable calling this a “leap of faith” a la Kierkegaard.  Really, it is entirely rational.  Why on earth would I think I know better than a nutritionist how I should be eating?  I’ve been trusting myself for a long time & it’s gotten me. . . not very far.  So how do you take it to the next level?  It’s got to be through trust and faith. 

I’m not obese or incredibly out of shape.  But if I want to get in better shape, I have to trust a nutritionist.  I wasn’t particularly unhappy or despairing before I became religious.  But I guess I wanted to be more fulfilled.  I wanted there to be something or someone greater than me.  I wanted there to be a G-d.   And you know what?  He’s not hard to find.  Countless smart, wise people have come before me & known him by name.  Maybe I can trust one of them.  Maybe I can humble myself long enough to believe that I’m not the smartest, wisest being that’s ever walked the face of the earth.  Does that really take a leap?  Does it even really take humility?