Drop Water on your long runs!

With the shortened running week due to the holidays I had to figure out how to squeeze a long run in. I ran a recovery run Saturday night, Monday night would be the group workout night, usually some sort of a speed workout, but Wednesday was taking the slot for the long run which would usually be on Friday.

Yet I could not see how I would manage to make the time for a long run, that would take me at least 2.5 hours (25km was the schedule so maybe even a bit more than 2.5hrs) plus cool-down time, with holiday preparations as well.

I decided I would skip the Monday night workout, and run the long run on Tuesday morning instead.

The run on Wednesday was scheduled for Highway 383. We would park cars at Park Brittanica,, run out 12.5km and then run back. I didn't have to stick to that route, as I was running alone, but I decided that it is nice to try new routes every now and then rather than running the same routes all the time.

So I planned to run from my house out to the 383 (6.3km), then I ran 6.5km out on the 383, then back, totaling 25.

It would be a difficult run, with 3 serious hills. 383 is more or less flat, with just some minor hilly spots, but going out I would have the long, but not steep, incline up westward towards Zachariya. Then on the way back I would have the steep eastward Zachariya climb, and the long, and steep in sections, climb up Nahal Tzeelim from the 38 back to RBS. The real problem anticipated was the last 2, because I would hit those when already tired from the run..

Oh, and did I say I didnt take water with me? When running with the group, there are water stops - people take turns putting water out along the route before a run. But running yourself means you have to remember to do work it out yourself. I can run about 18km or so just fine with no water, but 25 is way too much.

I was fine going out - The first hill was tough but I was ok, then I ran all the way out. When I hit 12.6km I turned around and ran back. I took a break for a moment, at about the 18.5km point when I hit the end of the 383 (the intersection with the 38) right before attacking the Zachariya hill. It was already starting to get hot and I was starting to feel the lack of water affecting me. After 2 minutes, I got up and continued towards the Zachariya hill.

It was really tough. At about 2/3 of the way up I just could not continue like that and finished the hil alternating between running and walking. I was feeling parched and worn out. Almost like hitting the wall, but I still had a tiny bit in me.

When I got to the top I started running again - from there it is 1.8km or so mostly downhill towards the RBS junction. Then I ran up Tzeelim. But that was also tough. I made it up a couple kilometers, but then felt again like I was going to drop. This time I really hit the wall. For the last 700 meters of the hill I alternated again walking and running, mostly walking. When I got to the top I finished with the final 500 meters running.

So I got my 25km run in before the holiday, though I probably ran only 24.2km of it or so, and walked part of the hills at the end. Next time I have to figure out a solution for bringing water along.

Recovery Run

Tonight I had some very sore spots that made running difficult.

After a few kilometers warmup it wasn't so bad anymore, but I still cut the run short at 8km. run from Dolev out to the end of Road 10, and back. Coming back I ran down Yarkon instead of back to Dolev and continued a bit to bump it up to 8. It's ok because Saturday night runs are the least important of all the scheduled runs, and they are called "Recovery Runs".. so I will have to recover in 8 this week instead of the scheduled 14..

This week will be an abbreviated running week. It will be tight fitting in running around selichos schedule, then the holiday starts. Right off the bat there are only 3 scheduled running days instead of 4...

Summary of Marathon Training Week #1 of 18

Sat night: 10km

Monday: 12km

Wednesday: 14km

Friday: 22km

Grand Total: 58km

Overall a great running week!

22km!

Today's run was scheduled to be 22km. The route was the Lamed Hey route, out the 10, up the 375 to Tzmet a'Elah, across the 38 back to Bet Shemesh. That is 22km when starting from "the Aviv boxes" in Bet Shemesh.

I was starting, and finishing, in RBS, so the route was only 19km.

I figured it was ok - after Wednesday's "Medium Run" that I cut short from 16km to 14km because my legs felt too tired and heavy to run, I figured that on Friday I would be lucky if I hit 18km.

So out I go, ready to conquer the world, or more likely collapse on a highway somewhere and get run over by a car.

I was expecting that the group would eventually catch up and overtake me, as I had given myself a head start, starting the same time as the group, but starting from RBS. They, however, run much faster than me - even if I am running fast and they are running slow they are much faster than me. But I never saw the group.

So out I go. I actually felt good and felt like I was running strong. At about 3km into the run my GPS watch died (it had said 'low battery" right when I turned it on, so I expected it), so I had no idea of what time it was or my pace.. I could just settle in and enjoy the run without worrying about running at any specific speeds. I knew the distance more or less because I have run this route a hundred times before.

I hit Tzomet Ha'Elah, about 9.5km, and took a brief water break. Then I continued up the 38, conquering the Zachariya mountain. I turned up Tzeelim towards RBS and decided I would extend the run. I ran up through Ramat Shilo and then turned left on Kishon and went out about 1.2km and then back home.

That gave me about 22km, maybe just slightly less.

As I said, this training program gets intense very quickly!

Fartleks are back!

Wow. I forgot what these were like. It has been so long since I last ran a fartlek...

Our coach hits high intensity fairly quickly in our training regimen. He will obviously say that we are starting off slow and easing into it, but for some of us this is already high intensity.

Tonight we ran a fartlek. A fartlek is speed work. I think. The program of the fartlek is after a 2km warmup run, we divide the next 48 minutes into 12 minute segments. Each of the four 12 minute segments is broken up into 3 segments of 4 minutes each.

• The first 4 minute segment is run at a slow pace, usually about 30 seconds slower than half-marathon pace.
• The second four minute segment is run at moderate pace, generally half-marathon pace.
• The third 4 minute segment is run at fast pace, generally at 30 seconds faster than half-marathon pace.

After the 3 segments are complete (12 minutes total), you repeat, slow, moderate, fast, etc.

The run was a total of 12km, including a 2km warmup, 9km fartlek, and 1km finishing and cool-down.

I ran the fartlek at about 6:10m/km, 5:40m/km, and 5:10m/km.

Wiped. Out.

Marathon Training Season

Marathon Training Season has officially begun.

Tonight was our first run. It is officially not a group run, but we have an informal group running together Saturday nights in the neighborhood.

I ran about 10km. Once around RBS, twice around Dolev, then another 2.5km around half of RBS until my house.

I probably won't be updating here after every run, but will try to update the blog frequently enough..

I am going to try to train for and run this years Israel marathon barefoot - with Vibram FiveFingers... This is the goal.

ran in Nike Free Run barefoot shoes

Tonight I went running with a running partner. It was not a particularly good run, as my partner gave up after a short amount of time.

I did take the opportunity to try out a different type of running shoe that I have been curious about. I tried out the Nike Free Run +.

Running in Vibram FiveFingers has been pretty good for me, but I have been curious what it would be like to run in shoes that supposedly give the "barefoot experience". I did a lot of research on various brands of shoe, and I have not been able to really be confident that most of the various brands that claim to be minimalist really are.

The Nike Free Run +, on the other hand, is the only one, or the main one at least, that really sells itself on providing a barefoot experience. So I decided to test that one out, even though I have never been a big fan of Nike.

The review of the product will come later, but rest assured, it is nothing like the Vibram as far as barefoot experience is considered.

Anyways, the run was cut short at just under 6km. We ran down Tzeelim to the 38, and then back, but on the way up my partner just could not continue up the hill. I ran while my partner walked, and I ran back and forth so as not to leave my partner alone on the empty road, but eventually I just walked as well, near the end. And then I was not in the mood to start running again.

One great thing was that about 2/3 of the way down to the 38 we saw what we think were a couple of owls flying around by the trees on the side of the road. We didn't get a very good look so we cannot be 100% sure, but that's what we thought when we saw them...

First run in the Vibram Bikila felt good

Yesterday morning I went out for a run. I got out a bit later than expected.

I was excited to be trying out my brand new Vibram FiveFingers Bikila (Men's) (which I will review at a later time).

I had actually planned Wednesday morning to already be my third run of the week, and possibly to be my long run. Unfortunately, life gets in the way, and messes up all sorts of plans and schedules. Wednesday turned out to be my second run of the week, and because I got out later than expected, I wasn't able to make it a long run.

So out I am running, and it was really a beautiful morning. The run felt great, as the weather was still pleasant, with a nice breeze. I was running along Highway 375.

At about 8.5 or so km, while I was on my way back in, it suddenly got hot and stuffy. The air was suddenly thick and it became difficult to run. I completed the run at 11.5km, but the last 3 or so km were very unpleasant.

Despite that, the feet and legs felt great and I almost went out for another run of about 10km this evening, but it didnt work out.

increasing my base

Last night I went out fairly late for a run. It was good I did, because any earlier and I probably would have collapsed from the brutal heat! But by 23:00 it had already cooled off a bit and was decent.

I ran down Nahal Tzeelim to the Highway 38, and back. That is about 6km. I ran back up turning off Tzeelim and running through the Ein Gedi neighborhood. Then I ran the perimeter of RBS. That is just under 5km.

My total for the night was 11.5km.

It was a good run. I feel like I am moving my base run up, and getting stronger. If I can, I will try to go out Wednesday morning, early of course, for a long run...

10km recovery run

I went out tonight to run 9km.

It was mostly going to be a recovery run, as I was still slightly sore from my 21km Thursday run.

I went out and was feeling the soreness right when I began. It was also so hot that I thought I might not make it past 5km. I was sweating profusely very quickly, and it was difficult to breathe. it was hot and muggy.

I started the perimeter of RBS, and when I got to the top of Yarden-Dolev, I went up to Dolev and did two cycles around Dolev. Then I went back down to yarden to finish the perimeter and finish the run. On Yarden I bumped into a friend who was running (shout out to Klompy!) who tured around and joined me for the rest of my run.

We ran down Yarkon, across Kishon, and then I turned back and ran home.

I concluded the run at 10km, despite the heat and discomfort.

45 kilometers

45 Kilometers.

No, I did not run 45km today. But I did run 45km this week, from Saturday night until Friday.

That is the most I have run in a very long time. And it is the most I have run in one week, in one month, ever since I started barefoot running about 6 months ago.

Let's see if I can keep up a reasonable amount of running.

A tough 21km

I ran this morning 21km. Man, am I wiped.

I made a mistake. I ran the wrong way.

There is a clear and easily defined route of about 18.5 km, and it is easy to extend by running out an extra km here or there to increase the distance. The route, as the BS Running Club usually runs it is out to the 10, right on the 375 until Elah Junction, right on the 38 passing Zechariya towards Bet Shemesh, right on Tzeelim and up to RBS. From my house to my house that is about 18.5km.

But I ran it backwards. The route as it is has two very large and steep hills near the end of the run that make the end very difficult. if those hills were at the beginning of the run it might not be so bad, but they are at the end. You hit these hills when you are already tired from running for so long.

So, I thought I could avoid these large hills by running it the other way. Sure there would still be hills, but nothing so bad. There would be a long gradual incline, but very slight. I calculated it was a better direction.

Boy was I wrong.

While I saved those steep hills, there was far more uphill than I remembered, even going in the opposite direction. Let's put it like this: there is a reason the club runs the route in the direction it does and not the other way.

There was a very long, though not steep uphill towards the peak above Zechariya. Then there was another long hill after Zechariya. Then after turning left at Elah Junction and running along the 375, the whole road in that direction is uphill, albeit most of the time at a slight incline, but in some sections more seriously.

When I hit about 16 km or so I started to feel wiped. Like I was running on fumes. The hills had gotten to me. I pressed on and finished the run at 21km, but I didn't extend the run as much as I thought I might. I only extended it enough to get it up to 21 - rather than the 24 I was considering. I wanted to hit 21, so I cut it at that. The thought of 24 was dependent on how I would be feeling, and at 21 I was feeling like I had had enough.

It was a great run, and as far as the view is concerned, running the same route all the time gets a bit monotonous. Running it backwards is a nice way to break the monotony - seeing the course from the opposite perspective is nice sometimes.

Had a great 10km run tonight

I am a very slow runner. There are a number of names my type of running is known by:

• slow running
• slow jogging
• Lazy Running
• Tired Running

They all more or less mean the same thing - that I run slow.

I kind of plod along, with heavy steps, while everyone else looks like they are sprinting. I can run "fast", but usually I cannot keep it up for very long.

Running barefoot, using the Vibram Men's FiveFingers KSO has smoothed out my running, but I am still running slow (I am running slightly faster than I ran in shoes, but relative to everyone else I am still slow). OK, no problem. That's life. I am a slow runner. Big deal.

Tonight I got in a very good run. I just felt like I had to get out there, and break out, let loose.

I went out planning to keep the run relatively short - in the 9-10km range. I just ran 14km the other day after a few weeks of no running, and I felt like it was smarter to do a shorter run next.

So I head out and after about 1.5km I notice that I am running hard - much stronger than usual, and a pace that was faster by about at least 25 seconds per kilometer than any of my runs over the past few months. I figured that perhaps it was because it was the beginning of the run, but I would not be able to sustain the speed.

I kept it going for another kilometer or so, when I hit the massive Yarden-Dolev hill. I ran up the hill, and while that always slows me down considerably, tonight it only slowed me down a bit. I ran hard and conquered the hill faster than usual.

When i got to the top, I decided to turn in to Nahal Dolev with is a circuitous street that is relatively flat. The circuit of Dolev is about 1.5km. I ran the circuit twice, knwing that the perimeter run I was doing is only 4.9, and it would be too monotonous to do the perimeter twice.

After finishing two circuits around Dolev, I turned back out to the perimeter and ran back down. Getting to my starting point was still only at the 8km mark, but I was still feeling and running strong and fast the whole time. I knew I was on pace to finish 10km faster than any of my more recent runs, so I decided that I wanted to hit the 10km mark for the purpose of logging my 10km time.

I still could not believe that I had basically kept up a tempo pace for 8km, including a large hill.

So I continued straight, and ran another km out and then back, concluding the 10km at 58:55. Still slow, but faster than any of my recent runs, especially when the runs include that large, and steep, hill.

I felt good, knowing I kept the faster pace over the course of the whole 10km run. I could feel it in my legs that I was pumping harder and strengthening muscles to the point I usually do not. They will definitely be sore tomorrow.

I would like to get a long run in later this week, maybe Thursday morning or Friday morning. I would like to do it breaking 21km. I need to start increasing my distance now to be ready for marathon training season, just to give me a realistic shot at doing it.


Vibram Men's FiveFingers KSO

Getting ready for marathon season

Last night I felt like I just had to go out for a run. It has been a couple weeks since my last run and I was itching to get out. I am still running inconsistently - i can go a couple of weeks running a couple times a week and then a couple of weeks not running at all.

So out I went, at about 9:30 pm. I had no goal, just to run until I had enough. Since I hadnt run in a couple weeks I thought I should start off with a 9 or 10km run.. I started off going around the RBS perimeter, which alone is a 4.9km run.

When I got to the corner of Yarden-Yarkon, I decided to go down to Roads 10 across to 375 and back. Then I finished the perimeter. I was still feeling great, and it was only about 9km, so I decided to go around the perimeter again.

I finished my run at just over 14km. My speed was a little slow, but this route has some serious hills, and I am out of shape.

Marathon training season starts in about 5 weeks or so, and I would really like to give it a shot this year. Hopefully I will have time to train, and more importantly be able to keep up my motivation and determination. i hope to try to run more regularly now to try to get in shape ahead of marathon season.

A rare mid-week run through history

While I have been running fairly consistently recently, I have not been running much. It has gotten down to a regular once a week, with the occasional, but rare, twice a week.

Being that it is not training season for anything, and because of my schedule I cannot run with the group very often, I have to either go out alone, or find a running partner.

Going alone is something I do, but not often anymore. It is hard to push myself to go out alone, especially in the summer heat. Finding a running partner is tough because most of the runners I know are much faster and stronger runners than I am. I have a guy I go running with, but because of our schedules that usually only works out once a week - Friday morning.

Somehow, we worked out a rare mid-week early morning run for today.

The weather was beautiful, as the terrible heat wave broke yesterday afternoon. This mornign it was cool and the skies were cloudy so we didnt have a strong sun beating down on us.

We drove out to Tzomet Ha'Eila, to get a change of pace. It gets a bit monotonous running the same route over and over again. So we started our run at Tzomet Ha'Eila, and planned to run between 10 and 12km.

We ran down highway 375 towards the satellites. The highway is busy with trucks at 5:30 in the morning, and they fly by at high speeds. At least the shoulder of the road is a decent size...

The run was great, with great weather. When we got to the 5km mark, we decided to extend it a bit before we turn around and run back. We turned off on the road towards Gush Etzion and some local moshavim. We got to the entrance of Moshav Avi'Ezer and turned around.

That road has a nice incline, so we got to strain ourselves on that a bit, and to enjoy the downhill respite on the way back.

Coming back, we concluded our run at exactly 12km.

The hills were beautiful backdropped with the bluish gray cloudy skies. Everything felt very historical, as this is the area where King David fought the Philistines 3200 years ago. Sometimes I can go out on a run and not really notice my surroundings, as I am concentrating on the run. But on a day like today I really noticed the surroundings - the fresh manure piled in the fields waiting to be spread, the browning fields as the summer heat progresses, the beautiful mountains and hills. It really is a beautiful area and a joy to be out running in such beauty.