Invisible Shoes - Barefoot Running Sandals

Friday, October 31, 2008

only 22 today

I really need to get orthotics. I think that will solve my problem.

The last could of long runs were 25 and 26km each. At about 18km or so, my feet got very sore. I happened to be by a podiatrist this past week and asked him about that and he looked at my feet and said "you need orthotics". he told me some calculation about how many steps per kilometer and explained that when your foot is stepping crooked for that many steps, it makes things hurt.

So I gotta get that taken care of..

This Friday's long run was in the Bet Shemesh area, scheduled for 25km. We met at the top of Nofei Aviv and ran down to Road 10. We turned right and ran towards the 375. We were supposed to have a water stop at the entrance from Road 10 to RBS. That was about 5.5km. After that break we were meant to have a fast tempo run for 8km in which we run at a faster pace - the pace expected for running a half-marathon, rather than an easy paced run. Unfortuantely the break did not happen, because the water one of the runners had placed there overnight had been taken by someone.

We started the fast paced run, and I was falling back a bit. I realized I could be running faster, and there was no reason I should not. So I took off, At the end of the 8km, which ended up in Tzomet Ha'Ela, I had averaged 4:50/km for that 8km, which is a very good pace for me. What was really good, was that I felt myself closing the gap between me and the group of runners running ahead of me. They had been running at a faster pace than me, but when I sped up I felt the gap closing. Eventually I passed the final runner at the back of the group, and felt great! I had closed the gap and run into the group that was running faster than me. I only stayed ahead of one of those runners, as the others had sped up also and were by now further ahead.

After a water break at Tzomet Ha'Ela, we ran the toughest part of the route. From Tzomet Ha'Ela to the entrance to RBS on the 38. That is tough because it is a seriously long and tough hill. By now my feet were very sore and I was running slower.

We had another water break at the RBS entrance, and then we continued on toward BS. We were supposed to enter Bet Shemesh Darom, run up the hill, and back up to Aviv. By the time I got to Park Ha'Plastic, my feet were so sore, I could not imagine taking the hill in Bet Shemesh, though my legs and body were fine. So I turned in by Park HaPlastic, ran the trail behind Aviv and cut the run short at a bit more than 22km.

The final numbers were 22.34km at an average pace of 5:39/km. That included the patch of 8km that I ran at 4:50/km.

Thursday, October 30, 2008

Every run has its challenge

Every run has its challenges. And, as I said before, a large majority of those challenges are mental. Sometimes we overcome the challenges completely, sometimes only partially and sometimes not at all.

"Challenges" include telling yourself all sorts of excuses to dissuade yourself from running, or from running as much as you should.

Wednesday's run for novices (read: me) was scheduled to be 15km. After the Onday night run Chaim said on Wednesday we should do 18km on Wed. Could be he was referring to the advanced runners, as that is what they were scheduled to run, but he also told me, so i think he was changing it to 18 for everybody.

But 18km locally is hard to run. Where do you go? Run around the neighborhood a bunch of times? Seems very boring. At night and early morning, the highways are not lit up, so you cannot run there, so the only option is just to run around the neighborhood itself...

The only hours I can run during the week are at night or very early morning, and 18km needs a block of nearly 2.5 hours (about 1:50 for the run plus warm-up and cool down times, and time to get home and shower and all that). So a mid-week run for that distance is very difficult.

Also, Wednesday I could not run, for technical reasons. Instead I ran Thursday morning. Thursday morning has an additional challenge that on Friday we have a long run (25km) scheduled. So you don't want to run too much on Thursday, and be tired and worn out for Fridays run.

So I decided to get up early and run around Dolev a bunch of times, until I get sick of it, and then run around the perimeter until I have had enough. After running around the Dolev loop 6 times, I decided I had had enough. I could complete the run by running down Yarden to yarqon to Kishon and then back home, cutting the run short at around 10km.

In the end I ran 11.08 km at an average pace of 6:00/km.

Not only is it hard to find places to run locally to get enough distance, but also when you are just running aimlessly, with no real destination or goal, you also run slower. If you are running to get somewhere, such as Rehovot, for example, or even just some final destination, so you can pace yourself at a certain speed and just keep going. But when you have nowhere specific to go, you run slower...

Anyway, so I found enough excuses to shorten todays run. Objectively some of the excuses are good, so maybe it is justified and not really a failure, but subjectively they are still just excuses, and I ran less than the amount I should have run.

Monday, October 27, 2008

fartlek rained out

Tonight was supposed to be a fartlek in RBS. That means after a 2m warmup run around Dolev, we go into a "speedplay" mode, running at alternating speeds, according to a specific schedule.

Too bad it rained right before our run. The road was wet and slippery, and it was deemed too dangerous for the fartlek.

Not to worry! That did not mean we could call it a night early and simply go home.

The plan for the evening was changed to a run around RBS. We ran from Dolev- Dolev down to the corner of Yarqon-Yarden. Down to Road 10, made a right and ran to the end (the junction of Highway 375). Turned, ran back, up to RBS, down across Kishon, back up the killer hill to Dolev - Dolev to conclude the run. That made the run, including the warm-up, a run of 11km.

I did the whole 11km at an average pace of 5:38/km, but the first 2km was the warm-up run and that was run at a slower pace. Overall, not including the first 2km, I ran the subsequent 9km at a pace of around 5:25 or so...

We concluded with a series of stretching and exercises on the wet ground, and went home..

Sunday, October 26, 2008


I skipped todays recovery run because I am not feeling well. Hopefully I will be ready for tomorrow night's group workout. I think we are scheduled for another fartlek.

Friday, October 24, 2008

Honey, need anything from Rehovot?

Today we ran to Rehovot.

I have found, about 20% of the difficulty of running is physical, and 80% of it is mental. The physical hurdles are the easy ones to overcome. it is the mental ones that are hard. Today's run was easy compared to last weeks, even though it was only slightly longer. The mental block of running over 20km had already been shattered last week, the mental block of running to another city had already been shattered last week, and physically the run was mostly flat with only a few uphills.

The Rehovot run was originally scheduled just for the advanced runners with the run planned for 34km. The novice runners would have a shorter run locally. I decided I wanted to run Rehovot, but 34km is still beyond my abilities.So I looked over the route and decided to start my run at President's Forest, which is just a bit after Tzomet Shimshon. That knocked about 8km off the run, and would make my run to Rehovot a 26km run.

I scheduled to start the run on my own, before the main group of runners would arrive at President's Forest. I figured they would overtake me pretty quickly, because they run much faster than I do. We were scheduled to make a pit stop at the gas station by Tzomet Nachshon, then by the gas station at Mazkeret Batya.

My wife dropped me off at president's Forest at 6:50am, and I started my run. I did not see anybody until Tzomet Nachshon, when I saw a fellow novice runner who had decided to start his run from there (which would make for an 18km run). I skipped the stop at Nachshon, and continued running.

The terrain was beautiful, as so far it has been on all runs. This run was completely on the road. The course was mostly flat, with a few uhills and downhills, but I flew (for me) ata very good pace all the way to the pit stop of Mazkeret Batya. That was 18km for me. Stopping is always difficult and running again after a stop is difficult. The muscles have tightened and the joints have downtime to get sore.

We got our drinks and pulled out. As we pulled out of Mazkeret Batya, we saw other runners for the first time pulling into Mazkeret Batya.

We ran from Mazkeret Batya through the major shopping center of Tzomet Bilu. At the entrance to Rehovot, other runners first started passing us. Running in Rehovot was tough. There are pedestrians in the way, lots of traffic, traffic lights at intersections that cause delays, and it suddenly got hot as we were running in the sun at that ppoint. So in Rehovot I slowed down. The last 2 or 3km got a bit difficult. As I got stuck at a traffic light, I was feeling very dry. I ran into a kiosk and bought a bottle of water. That helped and I sped up a bit after that.

I finished the run slowly, as we completed the course on the front lawn of the Weizzman Institute. After a short rest, we went down the block to Aroma for an Ice Shoko, and then got a taxi home.

Final numbers were 26km at an average pace of 5:48/km with total running time of 2:31hr (I really get a kick out of this GPS watch!).

I am not nearly as sore as after the Jerusalem run, and my knees don't hurt at all. My calves are sore and tight, but not nearly as bad as last time.

Tuesday, October 21, 2008

post holiday recovery pace

I missed the Saturday night and Monday runs due to the holiday, scheduling, remaining soreness from the Jerusalem run and random technical problems. That, along with a busy Simchas Torah holiday with a lot of candy in shul and food at home, made for an ideal "recovery pace" run tonight, even though the run was really scheduled to be a medium-long run at 14km.

I ran with David at recovery pace - we were going to shoot for about 10 or 12 kilometers at an easy pace. Unfortunately he had to cut out early - he was not feeling well. So we cut the distance short and turned around. When he cut out, I decided instead of running home and finishing early at about 7km, I decided to extend it a bit.

We had run down to Road 10 and turned left. So when we ran back, I turned right at Nehar Ha'Yarden and ran around RBS on my own. I saw some other runners running their post-holiday runs individually as well, and that is always nice. It makes you feel like you are not the only crazy person out there.

I ran an easy pace and completed the run at 9.31km with ana verage pace of 6:21/km. This was my first run since jerusalem, and I was feelign heavy and sluggish from the holiday, so that was agood pace. Hopefully it gets me back into it for this coming Fridays long run. It is a toned back long run scheduled at 16km for us novice runners.

Sunday, October 19, 2008

As the crow flies..

Friday morning. 4:45am. My alarm goes off and I nearly go back to sleep. It takes a moment to remember that I have to get up to run. Must have been the nerves.

I get up and get all my stuff together and head out. We were starting the run from the beginning of the Nahal Soreq trail just outside of Noham. That is behind the police station just otuside of Bet Shemesh. There were actually a couple of routes people could choose from,d epending on their abilities. There was a 16km route - to start there you had to meet up at a much further point. I dont think anybody chose that.
there was the 32km route starting from Aviv, running to Nahal Soreq. And the 24km route.

I think we were about 25 runners and another 8 bikers.

We met up with the 32km guys and the bikers at the beginning of Nahal Soreq. We started the run at 5:20 am (the 32km guys started at 4:30 I think), and began with Birkot Ha'Shachar.

We had cross over Nahal Soreq at a certain point near the beginning. Nahal Soreq is basically a river of sewage. We took off our shoes and walked through it, some of us with bags on our feet, some of us not. I tried the bags, but it did not help keeping my feet dry. After drying off and putting the shoes back on, we really got started.

I started the run trying to keep pace with the first group. We were supposed to be running slow and easy, but they at their slow pace were still much faster than me at my fast pace. I kept up pretty decently, but my goal was really to keep pace so when I would fall back, I would still be within range of the middle or last group, and not be all the way back on my own.

We ran pretty smoothly on a nice trail for about 6km. It was a beautiful mornign with frsh cool morning air. At about 6km the group stopped and waited a couple of minutes for everyone to catch up. That wa sone thing I was very impressed with, and very happy about. They were very good about stopping and waiting at the stopping points for everyone to get together.

It took a minute or so and then we continued our run. We ran until about the 12km marker, and then we had our first water stop. It is good that animals do not have thumbs and could not open our water bottles, and that is probably why our water was still there in the morning. We took a coupld minutes for a water break, and to eat some energy food - like raisins, granola, and dried fruit. We also took a moment for a group picture.

To this point, the trails were pretty flat, with a general slight uphill gradient. It was a nice run and I was feeling good.

we then continued the run. We were scheduled to make the next stp at the 18km marker. This was to be big for me, as 18 had been my longest run until now. The run until then got slightly more uphill, and don't forget - any downhills in this run meant the following uphills were just going to be harder and more uphill.

By the way, people think these stops are for sissies and make the run easier. While the need to drink make these stops necessary, and it was meant to be an easy run, not a race, the stops actually make it harder. When you stop running for a couple of minutes, your muscles settle and tighten up. To get started again after a stop is very difficult and even painful. You have to run a couple hundred meters before you get back into your pace and routine.

We stopped at the 18km marker for a water break, and a couple more pictures. The next stop was the 21km marker, just to gather together before the big hill. Or as somebody else dubbed it - the elevator shaft.

By now I was starting to feel the run in my feet and in my knees. I was already well past my longest distance, still feeling good overall - meaning not wiped out - but my legs were starting to feel like they had hit their limits.

There we are, looking up at the montain we are about to run. A few words of encouragement and avice and off we go. The goal, for me at least, was not to run at any specific speed, but just to make it up the hill. Really to make it up without stopping, but making it up would also have been pretty good.

And off we goo. I fell behind pretty quickly, as my legs were already worn out, and I am the slowest guy in this goup anyway. But I was not too far behind. The interesting things was that the bikers had it even harder. This uphill was murder on them. No matter how slow I was running, I was still passing bikers.

There were points on this mountain that were so steep that I could not put one foot in front of the other lifting it without hitting ground sooner than expected.

Anyway, I ran it pretty slowly. But I kept it going and eventually I made it to the top. The really hard part, except for the mountain and all the steep parts, was the last part of the mountain. It was already not overly steep and much easier, but by then you think it is over. You already see the end in front of you and say I just ran all that, I'll just walk the last 200 or 400 meters. But you keep going. That is really tough.

I made it to the end! Without stopping even once. By then my legs were pretty numb, and my knees were feeling it. I stop at the cars and take a drink of orange juice. Everyone was already washing off and getting ready to daven. I sat down and started rubbing my calves. Then I really felt it. Someone said to me if you think you are sore now, wait until tomorrow.

For the next 15 minutes or so, it only got worse. My calves got so sore, I said to somebody that I feel like I am going to cry, and not from emotion, but from soreness. I could hardly walk.

Eventually the pain started to ease off. My knees were sore all the way through Friday night, and then the bottoms of my feet felt the soreness. Now I am mostly better and ready for the next run.

And I have not even written about the exhilirating experience of running to Jerusalem! To think that the original mitzvah of aliyah la'regel was to do it by foot, and I just did it by foot....It really was an amazing experience, and the fact that I was able to complete it was totally mind-boggling. thank God for giving me the strength of wherewithal.

The pre-run

Ok. I have finally gotten around to it. I am going to break this post into two separate posts. The first will be about the pre-run, and the second will be abput the run itself.

The truth is it is difficult to find the words to describe the run to Jerusalem. The feeling of accomplishment, the idea of running to Jerusalem, etc. I will try to describe it the best I could, but mostly I think it will be the technical aspects of it, just because I don't know if it is possible to actually describe the emotions and spirit behind it.

The pre-run was nerve wracking. In the days leading up to the run I kept re-thinking whether I should be doing it or not. I planned on doing it, and therefore I skipped the Wednesday mornign run, which anyway was not really scheduled - it was added ad-hoc by request of a few guys. I also skipped the last motzei shabbos run. I went on the Monday morning run.

The idea was that I needed to rest my body for the long run, and I wanted to not overstrain my busted toe, or pull any muscled in my legs because of over compensating, in anticipation of the big run.

But leading up to the big run I was getting nervous. Am I really ready for it? Nobody else from my level of running was planning on doing the run. Only the more advanced runners were participating.

I also was nervous about the idea of running to Jerusalem. I told myself it is not really a big deal - I already have run 18km a couple of times, so 24 is a bit longer, but not such a big deal. I can do it. What made me nervous was the idea of running to another city. Until now we ran a route - a circle or an "out and back". This was running to another city. Even though in distanc eit was onyl going to be a bit longer, but it was running to another city!

Also, in addition to never having run more than 18km before, going to Jerusalem is uphill, no matter how you cut it. Yes, they told me the route is mostly flat with only some uphill, and the last 4km was the only serious uphill, but that is a serious uphill, and even if it is "mostly flat", I have learned that that means it is only a slight gradient of uphill, not really flat.

I got over my fears and stayed with the program.

The pre-run included a lot of preparation. We had to go as a group, in a convoy, the night before, to drop water bottles at certain spots for the run. Also, we needed to leave cars at the final destination so we would have rides back after the run. I went along in the convoy to give rides back to people leaving their cars in Jerusalem.

We dropped off the water, and continued on to Jerusalem. As I saw the last uphill climb, I started to reconsider. This was an uphill of major proportions. I knew I could do it, if it was at a point like 5km into the run, for example. But to do that hill at 21km? I thought it was beyond me. I really thought to myself that I am making a mistake and I should not be doing this. I am not ready for it yet.

We dropped off the cars and went home to make final preparations and get some sleep before the run.

Friday, October 17, 2008

Aliyah La'Regel, Ba'Regel

I just ran 25.4km. From Bet Shemesh to Jerusalem.

Nothing more to say for now. No patience to sit here and type. And too sore. More later.

Monday, October 13, 2008

Derech Burma, or the Burma Road

The Burma Road was a makeshift road built in 1948 during the siege on Jerusalem to be used as an alternate route to get to Jerusalem, as the main road was blocked.

The Burma Road is a historic site, and we ran it today. At least, part of it.

We made up that we would run out and then turn back at about 35 minutes. The trail is a difficult run with a lot of uphills and downhills, very minimal flat areas, and some of the uphills are extremely steep.

I ran with my running buddy David, and Ezra who sometimes runs ran with us as well. A few other novice runners were running a bit behind us. The advanced guys were way ahead.

We ran out and at 35 minutes we hit 6km and turned around. The whole route was meant to be 7 or 7.5km which would have ended in a spectacular view, but we did not make it that far. The advanced guys did.

We ran back and finished the route. The uphills were tough. I enjoyed the run. My injured toe is still injured and wa sa bit of a hindrance, but I could already tell the difference between todays run and last Fridays run and it has clearly improved a lot, as I ran much better. I kind of felt the 12km was not enough, and I could have gone further, but the uphills made it a good workout, with a beautiful view and terrain. Hopefully I will be ready for Fridays big run...

Numbers for today were 12km at an average pace of 6:16km.

Friday, October 10, 2008


Today was a tough run.
We ran a bit over 18km, but a number of factors made it very difficult:
  1. I injured my toe over Yom Kippur, and had it bandaged up. I had considered skipping the run because of it, but I decided to do it anyway. I was basically ok, but I seem to have subconsciously compensated by using my other leg more somehow because my other leg is sorer than usual.
  2. post-Yom Kippur (or any fast) runs I am told are always very difficult. Not hydrated enough. Not having eaten enough or the right foods prior to running. etc.
  3. possibly having run 16+km on Wednesday made mo more tired for todays run. I have never run two long runs consecutively, so I am assuming that that had some effect on my performance.
The run was great. At least the first half. We ran 9 km out from the bottom of Aviv out through the Yishi forest. It was really a beautiful run. Through the citrus orchards and right opposite the train tracks that I normally travel on to get to work.

We pulled in our 10km at 55 minutes, but the first half of the run was basically flat with some uphills and downhills, but more downhills. Also, as noticed later, during the first half we had the winds to our backs.

The way back was tough. It seemed like more of the hills were uphill, and the wind resistance was noticeable.

I slowed down and "suffered" the last 4.5 km, but I made it the whole way.

Final numbers were 18.13km at an average pace of 5:46/km. On my watch I separated the laps a bit so I could see the first 10+km I ran at an average pace of 5:28/km and the last 7.8km I ran at 6:09/km..

Wednesday, October 8, 2008

Will we ever go back down?

Today's run was a knockout. It was a medium long run, weighing in at 16+km, and we ran it as a group.

Little did I know how hard it would be.

We started at the bottom of Nofei Aviv leaving on the trail out and we were running to Beit Natif. That is the mountains just beyond RBS A.

The way out was a long and gradual uphill. I kept thinking eventually we were going to get to the top and level out, but that did not happen. We just kept going up and up and higher up. There was no end. Somehow though I kept up decently and even had good speed, despite the constant uphill.

It turns out, we kept going uphill to the top of the mountains for a total of a bit over 8.5km! Straight! With some of those uphills not just being long and gradual, but also some parts that were extremely steep!

Somehow I made it all the way, with the expectation that on the second hald we would be gliding down in a relaxed pace on an equivalent downhill.

Boy, was I in for a surprise. The downhill was sudden and complete. We went the whole downhill in like 800meters, which leaves no ability for a relaxing run and catching breath. Such a sharp downhill is a lot of work.

Anyways, we completed the downhill and then it mostly flattened out with some ups and downs, but mostly flat. We ran on the trails back to Aviv, and on the way passed right by my house.

That is tough - being so tired and running right by the house is very tempting to just stop there and go home. But I kept going and finished the run back to Aviv.

Another hard part, I think the hardest part of the whole run, was the last 1.5km. You know you are on the last leg of the run and my legs just turned to jelly at that point. Knowing it was just about over really killed me.

By the end I looked at my average pace and could not believe I had run, with all that uphill, at such a good pace. My numbers were 16.31 km at an average pace of 5:38/km. Again I hit 10km at 57 minutes.

Monday, October 6, 2008

Speed Workout - noticeable improvement

Tonight was a speed workout. That means we basically ran a 5km race route. The first 2.5km was a very serious uphill, and then back. This was sandwiched between 3.5km runs to warm up, and at the end to cool down. The overall total was 12km.

The speed workout was the main part of the run. We started the 5km from across from the fire station in BS. We ran down to the traffic circle of Ben Zeev, made a left and ran up the whole Ben Zeev until the end (past the Kiryah Haredit), turned on Levi Eshkol to finish another 250m, turned around and ran back down.

We were told that it is a speed workout and we are meant to be pushing ourselves, and "we should be "suffering" as we run up Ben Zeev.

So off we were. It was encouraging because we were about 30 or so runners, so that always gives the run a bit of an extra boost.

So here is what happened. I ran the 2.5km uphill at an average pace of 5:27/km, which for me is an amazing pace. I actually did not realize how far it was going to be. I thought it was the traffic circle by Rashi, for some reason, that we were running to. When I got there and saw we had to go further, I deflated a bit.. Anyway, I felt good.

I think I have an extra benefit of doing a lot of my personal runs in RBS. Running in RBS means you are running some serious hills, no matter where or which way you run. So I by now have a lot of uphill experience. This uphill was not as steep as some of the uphills in RBS that I run, but it was longer. So I ran it pretty strong. I was even passing people. I am still not even close to the fast group, but I was not too far behind them on this run.

the way down was at an average pace of 5 /km.

Overall the whole 12km run was at an average pace of 5:28 /km.

I feel myself improving on each run. We have some interesting and exciting runs coming up, so look forward to some good posts!

Sunday, October 5, 2008

taking it easy

First of all I have to apologize. In my post about Friday's long run, I neglected to describe how beautiful the area was. It has already faded by now, so I will not try, but it was really a stunning view, and even running right by the cow sheds and the chicken coops did not mess up the beauty of the countryside. I simply forgot to write about it because of the milestone I had hit.

Now, on to tonight's run. The Saturday night runs seem to be the toughest. I am generally still sore from Friday's long run. As well, my knee and ankle are generally still sore. So it is a good thing that Saturday nights run is dubbed a recovery pace run, meaning we run slower. So I took it easy tonight and ran slower..

Tonight was recovery pace with some bursts of speed at various points.

Running Saturday night is also interesting because you see people around, and the neighborhood is not dead like during the 4:30am runs... Tonight there were groups of guys out at various places hanging around hocking. There were couples out walking.

Anyway, I ran tonight 10.11km at an average pace of 6.38/km

Friday, October 3, 2008


This morning's run was an 18km run fro the bottom of the Nofei Aviv neighborhood of BS out to Dir Rafat, the monastery behind Kibbutz Tzora.

Most of the way was pretty flat, with a serious incline for about 1.5km or so up to Dir Rafat.

The past three or so runs I have been trying to improve my pace, running the first few km, increasing it slightly each time, of each run at a faster pace, and then slowing down to my normal pace. For some reason, today I had a very strong run and ran at a faster pace the whole way, including the steep uphill. I still finished last (not including the group who did nto run the whole route), but I improved my pace.

I was going to run just the first 5 or so km at an accelerated pace, but I was feeling good and felt like I could keep going. Eventually I slowed down, but at a certain point I glanced down at my watch and saw that despite my having slowed down I was still running at a pace that was much better than what my average pace has been. I pretty much kept up that pace the rest of the way, slowing down a bit more on the uphill.

We made it up to Dir Rafat, stopped for a quick drink from the water faucet, turned around and ran back.

On the way back I noticed, by chance, that I was hitting a milestone. For the first time ever, I hit the 10km mark in less than an hour (and that even included the whole uphill!)!!! It was actually 57 minutes and change. That was very exciting. Eventually I glanced down at my watch and saw that I was on the 59 minute marker and only a few hundred meters from the 11km marker. I sped up to see if I could hit 11 in an hour, but I missed it by a bit.

The way back was also a good run. Near the end I had to slow down a bit because it was hard to figure out which trail was the right trail back at certain points where the trails split up.

My final numbers for todays run were: 18.01km at an average pace of 5:51/km over a total of 1 hour and 45 minutes. The first 5km and change I ran at an average pace of 5:26/km. I ran the 1.52km uphill to Dir Rafat at an average pace of 6:31/km.

Wednesday, October 1, 2008

the break is over

4 days. Since I began my pre-training training in the second week of August, this is the longest I have gone without running. 4 days. I must be crazy.

I actually planned to go Monday morning, erev Rosh Hashana, but two things stopped me:
  1. Erev Rosh Hashana. I just could not imagine having the time available (though that was not really a good reason)
  2. my knee and ankle were sore, and I felt like taking advantage of Rosh Hashana and giving them an extra day of rest.
By the second day of Rosh Hashana, I was feeling very restless and I was missing the run. That along with the fact that I was going two days of eating big meals with no exercise meant I was losing more than just the not running...

So tonight right after the holiday was over I went out to run. I went to Bet Shemesh to run with the group. We were planning a 12km run in Bet Shemesh, starting with two loops around Narkiss. They were going to be starting out slow, becuase of the holiday slugishness, and then speeding up.

I made the mistake of running fast to keep up with them while they were running slow. SO by the time I was finishing my secon loop, I had already lost them as they had already sped up and I was starting to slow down.

I had no idea where they were or where they went, and I had made the mistake of not asking where they would be going. So I ran myself and made up my own route.

I finished the two loops, ran up Shoshan, up the main road, up Maapilei Egoz, up Rashi, across Migdal Hamayim, and then back. And then I finished up with another loop around Narkiss just to complete the 12km.

The hard part of it was the whole run up to moigdal Hamayim was uphill. The good part is the way back was downhill.

Final numbers for tonight's run: 12.14km at an everage pace of 6:28/km.