| Location: Cambridge,MA, Member Since: Apr 15, 2007 Gender: Male Goal Type: Other Running Accomplishments: 3:25:46 Marathon (Seattle '07)
1:36:56 Half Marathon (Whidbey '07)
1:34:30 Half Marathon - in race (Seattle '07)
53:02 12k (Rhody Run '07)
6:55 pace 14.52/185 mi relay (Northwest Passage '08) Short-Term Running Goals: Weight
June 1: 163 157!
June 8: 161 156
June 15: 159 156
June 22: 157 153
June 29: 155
July 6: 153
July 13: 151
July 20: 149 August 1: 149.6!
Races
Oct 26: Cape Cod Marathon Long-Term Running Goals: Emulate my stepfather -- still running at 87!
Personal: I know a secret technique for opening mangos taught me by a Wolof sorcerer. I was briefly a political appointee at the U.N. I am intimately familiar with a disciple of David Hume. |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 150.45 | 0.00 | 0.00 | 0.00 | 6.00 | 156.45 |
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| Kinvara 3 Red Miles: 41.50 | Kinvara 2 Black Miles: 36.40 | Kinvara 3 Blue Miles: 42.05 | NB 890v2 Miles: 8.00 | Mizuno Elixir Miles: 28.50 |
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| Weight: 148.91 | Calories: 0.00 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out to the Arsenal Bridge with Leo. First weigh-in under 150!
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| Kinvara 3 Red Miles: 8.00 |
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| Weight: 149.60 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Back on track. Out to Jamaica Pond but got a bit lost so did the circuit of Brookline Reservoir and Allendale Farm as well. Came back feeling good.
Revised training schedule:
August
| Week |
Weekly total |
Workouts |
Daily average |
| 3-9 |
53.5 mi |
13.5 |
8 |
| 10-16 |
58 mi |
15 |
9 - 5 recovery |
| 17-23 |
63 mi |
17 |
10 - 6 recovery |
| 24-30 |
69 mi |
19/13 |
10 - 7 recovery |
| 31-Sep6 |
75 mi |
22/15 |
10 - 8 recovery |
September
| Week |
Weekly total |
Workouts |
Daily average |
| 7-13 |
75 mi |
22/15 |
10 - 8 recovery |
| 14-20 |
75 mi |
22/15 |
10 - 8 recovery |
| 21-27 |
75 mi |
22/15 |
10 - 8 recovery |
| 28-Oct4 |
75 mi |
22/15 |
10 - 8 reovery |
October
| Week |
Weekly total |
Workouts |
Daily Average |
| 5-11 |
62 mi |
20/12 |
8 - 6 recovery |
| 12-18 |
50 mi |
12 |
8 - 6 recovery |
| 19-25 |
40 mi |
12 |
6 - 4 recovery
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| Kinvara 2 Black Miles: 13.50 |
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| Weight: 148.60 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Down to Jamaica Pond with Leo. Nice morning.
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| Kinvara 3 Red Miles: 8.00 |
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| Weight: 151.60 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another sweet early morning run to Jamaica Pond with Leo. Glorious weather along the Emerald Necklace. We stopped by the water for a good 10 minutes and watched the geese and joggers. He was happy! Nothing like a baby for happy. My legs feel good and strong after a solid week now of 8 mile days, it was probably just fine to dial back for a bit though better to plan such things in advance of course.
For me it is really challenging to keep to a running routine while travelling, and recapturing the discipline always takes me a while. It's such a consistant phenomenon, this "losing the thread" but I don't really understand it. Maybe something psycho-spatial!
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| Kinvara 3 Blue Miles: 8.00 |
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| Weight: 151.40 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Jamaica Pond via the Necklace. Leo was fussy, did not enjoy being strapped into the stroller, and so we had ~15 minute breaks to hang out on a bench and watch the people at Leverett Pond and the JP Boathouse.
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| Weight: 151.60 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| To Jamaica Pond - Leo stayed home. As an outing I didn't enjoy it as much as the runs with the baby - as a run however quite a bit better without the stop-and-go. I wore the MOTOActv watch and sure hope the new software is better - the GPS distance tracker lost about 10% in comparison with the Gmap Pedometer hack, reading 7.32mi at the end of an 8 mile run. Lower body feeling just ok - a few new aches and pains, which is to be expected since for the last 3 days I've been at 53 miles/week. I would say that so far I'm handling the additional mileage fine. No dead legs for the moment.
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| Mizuno Elixir Miles: 8.00 |
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| Weight: 151.20 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out to the Arsenal St Bridge. Lovely morning - sunny and cooler than it has been. End of a really good week, my legs feel very and I'm looking forward to moving forward with the training plan. Looks like I should only be about a week behind what I'd anticipated in early July.
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| Kinvara 3 Red Miles: 8.00 |
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| Weight: 148.80 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| CREDIT CARD DONATIONS
RACE REPORT!!!
On October 26, I will be running the Cape Cod Marathon as a benefit for the Gaza Community Mental Health Program.
GCMHP was founded by the late Dr. Eyad R. Sarraj, a psychiatrist and human rights campaigner who was an inspiration to advocates of nonviolent activism around the world. The organization provides mental health services to the inhabitants of the Gaza Strip and works to secure a Palestinian society that respects human rights and in which people are able to live in freedom and with dignity.
More information about GCMHP is available here. Dr. Sarraj is beautifully remembered here, here and here (by his son).
This benefit is "pay for performance" - the faster I run, the more money I raise. Every sponsor should choose a mile along the 26.2-mile-long marathon course (Mile One, Mile Five, Mile Sixteen and so on). Notify me of your selection by facebook or email (ashakow[at]hotmail.com). Also tell me how many times my speed in MPH you want to give. For example, if I run Mile 12 at an average speed of nine mph, someone sponsoring Mile 12 at 3x would donate $27.
As soon as they they have written me, I will record all donors in the table below on this page. Those who wish to remain anonymous should tell me so explicitly and will be listed as "Donor One," "Donor Two," and so on.
After the race I will report in the table below on this page how fast I ran each mile. Sponsors should then submit a donation for the appropriate amount to the Gaza Mental Health Foundation.
I have set up a credit card donation page through CrowdRise, or you can simply send a personal check or money order to the Gaza Mental Health Foundation, PO Box 380273, Cambridge, MA 02238, attention Hilary Rantisi. Check donations should specify GCMHP as the recipient in the "note" line. The CrowdRise method does involve transaction/credit card fees amounting to $4.25 on a $50 donation, so if you would prefer that all of your donation benefit children and parents in Gaza, the check option may be desirable. All donations are tax-deductible by either method.
My objective is to run the entire marathon in 3 hours 10 minutes, an average speed of about 8.2 mph. My speed for any individual mile, however, will obviously vary according to the terrain and how late it is in the race, so there is some strategy involved in the choice of which mile to sponsor. For folks who like to play the horses, you can read a description of the marathon course here.
To follow the progress of my training between now and October 26, see daily updates to this blog here. Those who would like to request an annual report or other financial information from the Gaza Mental Health Foundation should write directly to Ms. Rantisi (hilary_rantisi[at]hks.harvard.edu).
| Mile |
Sponsor(s) |
Result (MPH) |
| 1 |
Gal Kober (5x) |
6.78 |
| 2 |
Carol Shakow (11x) |
6.81 |
| 3 |
Donor 1 (12x) |
6.78 |
| 4 |
Catherine Womack (4x) |
6.83 |
| 5 |
Hege Finholt (4x) |
6.94 |
| 6 |
Joe Logan/Helen Southcott (7x) |
6.9 |
| 7 |
Donor 3 |
6.92 |
| 8 |
|
6.86 |
| 9 |
Ian Blaustein (5x) |
6.82 |
| 10 |
|
7.09 |
| 11 |
|
6.84 |
| 12 |
|
6.94 |
| 13 |
|
5.86 |
| 14 |
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6.88 |
| 15 |
Bryce Butler (8x) |
6.38 |
| 16 |
Margaret Cohen Miller (9x) |
5.65 |
| 17 |
Donor 2 (6x) |
5.01 |
| 18 |
Heidi Clark (5x) |
6.13 |
| 19 |
Dana Sajdi (6x) |
5.34 |
| 20 |
Eli Morris (10x) |
4.21 |
| 21 |
Daria Roithmayr (6x) |
5.09 |
| 22 |
Anna Rosenbaum (7x) |
3.65 |
| 23 |
Ilham Makdisi (13x) |
3.75 |
| 24 |
Rachel Nugent (13x) |
3.69 |
| 25 |
David Channer (13x) |
4.51 |
| 26 |
Robin McDuff (10x) |
4.25 |
| 26.2 |
Enid Eckstein (10x) |
5 |
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| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.75 | 0.00 | 0.00 | 0.00 | 6.00 | 14.75 |
| Out to Walden Pond via Trapelo Rd. Felt really good for the first 9 miles or so, then the hills and sun began to wear on me and by the time I pulled up at the Thoreau B&B sign by the state park I was dusted. Averaged 8:58 for the run.
Gal and Leo came with Einat and the car to pick me up but by the time they arrived at 10:20 the park was closed to additional vehicles until 1:30, which was kind of a bummer. We ended up swimming at Cochituate State Park -- ecologically and sociologically a totally different ballgame.
I think for this to work I would need to leave closer to 6 than 7:30, mitigating the heat, too.
My route (not complicated) is here. Nice late lunch at an Italian restaurant in Concord, followed by espresso ice cream.
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| Kinvara 3 Blue Miles: 14.75 |
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| Weight: 148.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Jamaica Pond and back. Felt strong for 5-6 miles then a bit dehydrated - need to remember to drink at the turn. But the muscular fitness is pretty good at this point I think. Still a bit of nagging soreness in the right ankle/foot. Trying to keep it stretched out, and it hasn't gotten worse since I noticed it last month.
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| Mizuno Elixir Miles: 9.00 |
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| Weight: 147.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Jamaica Pond with a little extra. Drank and stretched at the turnaround by the JP boathouse, which seemed to make a big difference. Legs a bit dead, but not terrible. All systems go.
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| Kinvara 3 Red Miles: 9.50 |
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| Weight: 148.20 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.80 | 0.00 | 0.00 | 0.00 | 0.00 | 9.80 |
| Jamaica Pond Plus (tm). Legs feeling really good. Stretched again and hydrated at the boathouse. One warning sign of the miles I'm adding though - the twinge in my right ankle has crept a bit into the plantar fascia. Not serious for the moment and I am taking good care of it I think (stretching, soaking) but I will finish the week with two light runs Thursday and Friday and try to get good sleep.
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| Kinvara 3 Blue Miles: 9.80 |
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| Weight: 147.20 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| Jamaica Pond Plus (tm). Not as springy as yesterday but kept it slow and steady.
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| Kinvara 2 Black Miles: 9.10 |
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| Weight: 148.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| To Arsenal St Bridge. First 4-5 miles were like running through oatmeal, then picked up a little bit. Most importantly though, no soreness after a 60 mile week, my first since January 2008. Good stretching and methodical slow training pays off.
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| Kinvara 3 Red Miles: 8.00 |
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| Weight: 148.20 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM: Out to Middlesex Fells via Somerville and Medford. Kind of a bust - the trails were more rugged than I'd expected and I was really wearing the wrong shoes. So instead of running I hiked around for an hour then ran home. May try to get 5 this evening to fill out Sunday.
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| Mizuno Elixir Miles: 11.50 |
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| Weight: 149.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: out to JFK bridge
PM: Northeastern boathouse. Felt strong, as expected with a couple days to rest the sore ankle
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| Kinvara 2 Black Miles: 10.00 |
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| Weight: 146.60 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| AM: 2x Amory Park+Halls Pond. Stiff at first but loosened up by the end and felt pretty good.
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| Kinvara 2 Black Miles: 3.80 |
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| Weight: 150.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 2x Jamaica Pond. Felt good, great running weather - slightly overcast with periodic sunbreaks. Had a pitstop at Rt 9. Overall nice run.
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| Kinvara 3 Blue Miles: 9.50 |
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| Weight: 146.40 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 150.45 | 0.00 | 0.00 | 0.00 | 6.00 | 156.45 |
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| Kinvara 3 Red Miles: 41.50 | Kinvara 2 Black Miles: 36.40 | Kinvara 3 Blue Miles: 42.05 | NB 890v2 Miles: 8.00 | Mizuno Elixir Miles: 28.50 |
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| Weight: 148.91 | Calories: 0.00 | |
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