This is my longest post ever - it's about the race I ran this weekend. It's chock full of wisdom - or something like that....

Did you ever think you've got a ton of things to write and then, when you finally have that moment when you can sit down and write, you're stuck? I'm feeling that way at this moment. So I guess I'll just start....

I was kind of touched that a few folks who read this with some regularity - and I keep being pleasantly surprised that there area - inquired about the race this weekend. As I've reminded folks over the past few weeks, I was looking forward to running in the Miami Marathon this past weekend. And i had really been anticipating a strong performance - if not a PR- after hitting my best time yet in the Philly Marathon a few months back. This race looked like a great opportunity to do so - a good flat course that started at 6:15 AM to help avoid some of that Miami Heat (the weather not the thing Lebron James plays on). I was also happy to have the opportunity to visit my Dad and fiancée who spend the winters there now.

Anyway, I felt well prepared to do well. I had been following a Runners World Smart Coach training schedule to the letter. I had even been lightening my pacing which as anyone who runs knows is hard to do. The hardest thing to do is protecting you from yourself when it comes to overdoing it with training and I really thought I was doing this. Now, I guess the fact that I was running every day for the last 60 had to represent some additional strain but I really wasn't that worried.


Well, let me just jump into it. I had a terrible race - or should I say I ran what I considered to be a very disappointing race given my recent experiences. For absolute clarity, my last run in Philly was a 5:10 and I was absolutely shooting for sub 5. My chip time for Sunday was 5:40 - yes 5:40. Now, I don't want to sound the least bit disparaging of anyone for whom that number represents a wonderful pace. As we're constantly telling the teens that run in our program is that everyone should run their own race - and their best pace. And on reflection, that number would have been a vast improvement over my first four marathons which were in the 6 hour range.

But it's about expectations, appreciation and doing your best with what you're presented with. We've talked about my expectations. The reality of the day is that I - unwisely - went out too quickly and didn't pull myself back in the first half. So, what happened? Well, I cramped up around mile 15/16 to the point where I actually called my wife and told her to wait a 1/2 hour before coming to meet me. I didn't want her to worry if I was later than I anticipated and I didn't want to pressure myself to get there. Bottom line I was actually thinking of quitting. During most of these, there's a part of the race where I seriously ask myself why am I doing this? Who would care if I quit? But this time it was really strong. Really strong. But I still said no. I would no if I quit and I really couldn't take that. So I pushed it. I ran a mile. I walked a mile.

When I got to mile 20 or so, I was thrilled to see a friend from a work training program who was also struggling. While I wasn't happy to see her struggling, she seemed to be in the same boat and it was wonderful to have someone to pass the last five miles or so with. I was thrilled for her that she was able to get her energy up and have a really strong last mile or so - it was her first and I was happy that she finished strong.

As for me, I more or less hobble/ran till the end and was happy to see my wife and daughter waiting at the finish line for me. And I was happy it was over.

I was initially ready to say that this will be the last for me. But over the last two days, I've come to some conclusions and I'm pretty happy with them. And while I still would have loved my sub 5 time, I'm going to move on from this experience with a couple new chunks of wisdom. I hope at 47, I'm not sounding preachy or anything but I guess that's the beauty of these marathons and why I haven't been content to just doing them.

1. Some days it's just not your day. Ironically, in my professional life I've come to see this as well after a little bump in the road. For whatever reason, karma, the sun, the moon, the tie you're wearing or the color of the wall, it's just not going to swing your direction. So, what to do? Still give it your best effort, know that you put in the best prep you could and know that if it's meant to be, it will be there another day. And the "it" could be a best race, successful presentation, winning some business or something else.

2. Kind of a variation on the above, give it your best effort, don't leave anything on the table and DON'T QUIT. Again, I was still proud that I had put in the best training I could. (Admittedly, I wouldn't try an abridged one month training again). And after sucking it up, I'm still proud to have finished the race, one where I was questioning my ability to do so.

3. Running with someone is incredibly helpful. Actually the person I ran with and I had just met each other at a training for work and didn't know each other that well. But it was wonderful to have someone to talk to and distract me from the challenges I was dealing with. This experience really had Teens Run Yonkers written all over it in the sense that we're constantly reminding our runners that it's effort over outcome. In addition, the mentor is there as a guiding force especially in those longer and tougher moments that can come towards the end of the race. The bonds created during those moments are so amazing and valuable.

4. Respect the distance of the marathon or (insert name of whatever race you're training for). In life, respect the full challenge and depth of whatever you're attempting. This is not an excuse but I was either underprepared for the distance - or overextended from the consistent running without a break. The reality is that I decided and registered for the Miami Marathon on 1/6 - so I was essentially using a three to four week training schedule. I was thinking that I would still have some of the residual training benefits left over from my last race in November. Wrong! In retrospect, I hadn't run a quality long run at an above 12:30 pace since finishing in Philly in late November. The little 5 week training thing between races was fine but this lag was way too long and I simply hadn't put in the distance training required. And trying to make it up by doing a 15 miler the previous weekend seems even sillier writing this now.

So those are my takeaways. What next? You're still reading this? Wow! Anyway, what next is a smart amount of recovery with short runs for the next couple of weeks. And then sights reset on a marathon where I'll have at least ten weeks to train. If you're wondering if I've already identified it, absolutely. The Pittsburgh Marathon on May 6.

And a last one before miami marathon

Had a nice light run light 2 mile run from our hotel down to where the marathon starts, the america airlines arena. Looking forward to a great race tomorrow. Great to see everyone done here psyched and ready to go tomorrow at 6:15. Look forward to letting you know how it goes. (and of course, keep on voting for TRY!

Here in Florida

Down in sunny (well somewhat sunny) Florida and enjoying some family time. Had a great almost last run before Sunday's marathon...it's son wonderfully flat down here that I found myself pacing much quicker than my intended marathon pace; definitely need to be mindful of that on Sunday.

another thanks to everyone who attended last night's Happy Hour for Helping. And, thanks for all the voting for TRY in the
GOOD healthy contest. As a reminder, seems like you can vote multiple times do go ahead and vote again today

just a quick one....

great day that started with a great tempo run - if I can do this pace or even close in Miami, I'll be really happy..The day also ended on a wonderful note with so many great folks coming to our Happy Hour for Helping! So cool to lots of people interested in getting involved in their community. Finally, THANK YOU AGAIN everyone who has been voting for TRY in the GOOD Healthy Contest - we're up to #28 - LET'S KEEP IT GOING!!

So for those of you who were totally fearful that I had missed a day and the streak had ended...you can exhale and stop worrying! In fact, Day 53 (yesterday) was a great day of running - although not as light as I might have wanted to be for tapering purposes. But nevertheless, didn't miss a day of movement - just my first day where I truly zonked out while watching Monday's Two And A Half Men on DVR. My intent had been to do it immediately after. Oh well, nobodys (even close to) perfect.

Yesterday started off with the recommended 3 mile taper run at an easy pace. But in the afternoon, we had a nice small group of runners for Teens Run Yonkers and what a gorgeous day. So we hit the park for another 3 miles and I had to kick up a few notches to keep with these great, energetic students. But a lot of fun! They are really doing an awesome job of it. Speaking of Teens Run Yonkers - and be prepared to start hearing this a lot - please click on this link to vote for us as part of the Good Healthy New Year Challenge - we can $1,000 if we get the most votes: http://healthy.maker.good.is/projects/RaceTraining


And spread the word -

Anyway, took it a light lighter today - just two easy miles and about 11 miles on a stationary bike. Gave my legs a nice break...

So since I've left off my Seinfeld stuff for a bit, I've got plenty of great material since we're headed to Miami in a few days.

First, some trivia. Jerry's parents live in a lovely retirement community called Boca Del Vista. There are various phases of the development so, which Phase is their unit housed in. Definitely a 4.5 degree of difficulty on this one.

And a clip if you're looking for the hint: http://www.youtube.com/watch?v=8F9T8ukqRRo

light taper run

not a lot to report today - definitely in good taper mode and just did a light two miles in the rain - what a gross day!

more tomorrow--

CoNGRATS GIANTS - etc.,

well, it's 10:40 and I'm writing this after watching the Giants win it and get into the Super Bowl. I have to be honest here- I'm much more of a hockey fan and have been loving watching the Rangers jump to the top this season. But watching this game was pretty exciting even for an occasional football fan like me -

Anyway, just wanted to do this and keep my consistency. With the Miami Marathon a week from today, definitely in taper mode and just did a quick 2 miles today at a brisk pace (for me that is). Looking forward to doing things the smart way this week - plenty of hydration, a bit more R&R than usual and true tapering (as opposed to psycho tapering where you just can't restrain yourself and follow the dumb rule of more is more; when in fact the week before, less is actually much more).

Keeping it quick as I'm working on the R&R part - Congrats Giants and all of their very loyal fans....

one last long one before next week's marathon. Health Club related Seinfeld Trivia

I admit it - in the interest of full disclosure, I ran on a treadmill for 15 miles today. What fun! Actually it wasn't bad but I really do need to figure out what the deal is with the shuffle on my iPod because listening to the same 10 songs over and over and over and over (you get the point) is fairly mind numbing. We had around 3 to 5 inches of snow here in New York today and really, this was the last day I could fit in a long run so I just did it. Now, I realize I could have been trekking around in the snow - and I did feel a pang of guilt as I was looking out the window of the New York Sports Club and saw one or two "real runners" out there. And I know at least one person who reads this would have been out there in his Brooks (I'll allow him to be anonymous but I know his shoes and he knows who he is) killing it and making tracks in the snow. But, I played it safe and didn't want to run/skate through Manhattan. Nevertheless, kept a really good pace, felt great and someone even complimented by form and bright yellow Newtons (my very favorite brand of running shoes).

On an absolutely unrelated note, so psyched that the Rangers beat the Bruins today with 4 seconds left in overtime - hopefully gets them back on the steady track.

OK -I was going to blow off the Seinfeld thing but why not? Since I had to do my run at a health club today and usually don't use those; my related trivia question....Don't remember the name of the episode but in it, Elaine gets an open-lipped kiss from a fellow gym member while waiting for George to meet her out front. What was the guy's name and what was his occupation? Why was George late to meet her?

Trains, Planes (well no planes) and Day 48

Well, again, I never said math was a strong suit of mine and I was reminded of that when I went to figure out where I'm at. I'm embarrassed to say that a few days ago, I said I was at 50 - don't know where I got that count from! This was actually Day 48. Still, happy with that and especially to be able to do it today. Full disclosure, we had my fraternity reunion last night which was great. So nice to catch up with a terrific group of guys and share some great memories. As I think I mentioned yesterday (day before?), I was just at U of M for two years but two fun filled years. Little bit of a challenge to wake up this AM and do 5 miles but I did - not like it was 20+ (no, I'm not giving the full number) when it was no problem to get right up after a night of several glasses of good wine (and back then it was beer). But I digress. Got up and did an easy five in preparation for my final long run before the Miami Marathon next Sunday. going for 15 to 20 tomorrow as long as the weather allows - we shall see

Also, thanks to my first official follower on this blog! On that note, it really is nice to see- and don't be shy about telling me - that people do really read this with some consistency. I do appreciate it and hope I'm keeping it mildly interesting; I admit it's become a bit of a kitchen sink of stuff beyond running.. But hey, it's my blog so I might as well enjoy it.

So on that note, Seinfeld time. So in my continuing attempt to try to create links from my life or running, I'll share that I took the train back from DC.. So I I've included both a trivia question and a clip:

The trivia question: In the subway episode, where is Jerry headed and what is Elaine's destination???

Here's the clip:
http://www.youtube.com/watch?v=pnDjjtgYtMA&feature=related

Running is just good. That seem's liken some painfully successful marketing slogan for something. Im startingwith that because professionally, this week has been really challenging. Nothing terrible, just a.bunch of draggy.little things that came up that slowed my progress on projects.and were justa drag. But the saving grace-one of them anyway-was so far a.great, ,easured week oof smart training with solid non-junk miles; at 40 so far for the week with one more semi-long scheduked for saturday. And starting each day knowing that is good.

The other bright spots for the week-and my wife really looked at me strangely when I
Told her this;discovering the jason mraz song "The Remedy". We have a joke in my famiky ths ti usually discover music 5 to 10 years after its popular. Im right on schedule since it cam rout in 2002! I've been playing it nonstop loop for 2 days now-it's the best .$69 i ever spent on itunes.
the other bright spot was buying the perfect NY Rangers hat yesterdsy-30% off all winter classic wear AND it fits like no other hat has-always tough to fimd that perfect fit baseball hat. C'mon admit it, not all hats fit equal.

Finally, if there's typos here and there, Im just getting use to the keyboard on my nook tablet and have.yet.tp.,aster.it-see what I mean?? Have a great day

getting later -- but still going - Reunions; Fraternity and Seinfeld

so yes, these postings are getting later. but the positives are that there's usually a pm run to report on and today's no exception. This morning did 6 easy miles at a very light pace and felt real good afterwards. Feeling even a bit more energetic I did what I'm calling my "mini-tempo" runs; typically a 45 minute session where I do the first 5 or 6 minutes at a very moderate pace and then the mid 35 at a challenging (for me anyway) pace i.e. a 10 minute mile. I feel like that's a good barometer of being able to do a fairly easy job of hitting at an 11+ pace for the race next week.

As it's a bit on the later side, will just share that I'm looking towards a nice two day trip down to Silver Spring/DC for my annual T(au) E(psilon) P(hi)fraternity reunion. While I was just at the University of Maryland for two fun years, still have great memories and it's been really nice to renew some friendships from back then; what a change to be swapping stories about where our kids are headed to college instead about our own days of college - though there's still plenty of that too.

And in the spirit of reunions, I will share a clip from the Reunion Episode. I'll also add that while I loved the show, the Reunion Episode of Curb Your Enthusiasm didn't really grab me. I do enjoy Curb but not as much as Seinfeld and in it's absence, still a favorite. And, speaking of my fraternity, Mr. Larry David was also a TEP, so there!

Here's a clip...

http://www.youtube.com/watch?v=W-qP563KaBY

day something - and lots of good speedwork

since at it's core this is supposed to be a running blog, nice to share some stuff from today thats related to---running. First, I've gotten into a really good rhythm of doing my suggested mileage - that's suggested by Runners World Smart Coach - into two segments, particularly on days when I'm running with students participating in our Teens Run Yonkers (TRY) program. So, for example, if I'm supposed to do 8 easy paced miles, I'm doing 4 or 5 in the early AM (and yes, they're on the treadmill) and then covering the remaining outside with our TRY participants. I was expecting today to be the same as we were scheduled to run today. So, I did a really well paced (for me) that is, 4 miles at about 10.15 per mile. Even though that was quicker than was my suggested, I just enjoyed it. We ended up doing our Teens Run stuff primarily inside today and did a bunch of good stretched and drills. So, to wrap up my suggested 7, I did 3.13 miles in 30 minutes for a 9.35 pace - again, much quicker than suggested but was just really feeling it so why not...I'll definitely lighten it up for tomorrow.

I'm really struggling to think of anything Seinfeld related that I can share or make into a trivia quiz. Oh here's something, I interviewed a candidate today for an internship and I will not editorialize on that as it's inappropriate. However, it does remind of me George's search for an assistant - remember him saying "I don't know why I never had an assistant before?" To which Jerry replies - Perhaps, it's because you never had a job before!". SO true...Anyway, some fun trivia. Can you provide the name of the woman who plays Ada? And what related show did she appear in some year's later?

Here's a clip from it:

http://www.youtube.com/watch?v=5RnDmTkhwMs

Day 50! Time flies when...time flies

given that I just have a few minutes between the Rangers-Canadians game (1 - 1 first period), i'll just comment that I happened to count today (first time in a bit) and realized that today was actually day 50. That seems like it should be a milestone and significant. Actually in 5 more days I'll be half way to goal and that's pretty significant. For today, did some fun running outside with both my dogs - though separately. Sabrina, that's the younger girl and I were outside in the lovely 20 degrees but she seemed to really enjoy it and for once was more focused on running than chasing squirrels. Maybe she was just trying to stay warm. We did about four miles. Than I took out Emerson - he's our older guy - and we just did some very light, and I mean very light, jogging for about 15 minutes. That's the most he's moved in about a year but he really seemed to enjoy it.

After that I did another four on the mill and a good quicker pace - all in all, some good indoor and outdoor stuff.

Ok, that's it. Back to the game. In all honesty, I'm not a big football person but to the many New Yorkers that read this - and I know there are tons - happy for you and the Giants. But the Rangers need to start getting some attention. I mean come on, these guys are #1 in the league!

Almost forgot. Thanks to Saturday night live

Wow. Just made it and was reminded about almost forgetting this as Saturday night live had this hilarious skit about how social networking sites have created vehicles with nothing terribly interesting going on to become amazingly relevant. Hmmmm. I'll just leave that where it is

Anyway, Im in beautiful pittsburgh for a cousins bat mitzvah. Was hoping to run around university of Pitt. Yea, I bailed. All I had was a pair of tights, a long sleeved shirt and windbreaker. There was no way that would cut I at 18 degrees. So, yes, wimped out ad did 6 miles in the tmill

More tomorrow.

day something (who's counting) - and announcing the ALL NEW Seinfeld Air Travel Episode Quiz

So I'm about 15 minutes from leaving for the airport. Oh yea, running stuff first...did a really good - meaning I felt really good doing it - 6.5 mile tempo run; I am really feeling like that this is the smartest I've trained for one of these. The proof will be in the pudding - what does that mean anyway? The proof will be on 1/29 when I run this. But doing some really good intelligent - dare I say - strategic runs.

But anyway, I'm about 15 minutes from leaving for the airport and I'm thinking to myself, what Seinfeld episode do I link this two. And it hits me that there must be a dozen or so episodes that have to do with flying or airports. Did I mention that I've got a reservation for a car when I get there (Pittsburgh) remember: it's easy to take the reservation but it's the HOLDING of the reservation that's the hard part..

So without further blathering, I give to you, for your fun and time wasting amusement, the Seinfeld AIR TRAVEL Quiz:

1. George surprises Jerry with an airport pickup and, as opposed to going anywhere else, encourages them to head right to Jerry's house. Why? (Short essay answer acceptable)

2. While waiting for Jerry at the airport, Kramer strikes up an interesting friendship with someone waiting in the lounge with him. What is the person's name and how do they pass the time.

3. On a flight home, Jerry is seated next to a passenger who get's sick on the plane and is asked to take care of the passengers dog. What is the dog's name? During the same episode, Elaine, George and Jerry have plans to go to the movies together which get broken because of the dog. What was the movie they were going to see?

4. When George and Kramer are at the airport to pick-up Jerry and Elaine, Kramer spots his old roommate. What is the roommate's name and why does Kramer want to confront him?

BONUS QUESTION:
Jerry's manager inform's him that the pilot from the day's flight will be in the audience for his show at a particular destination. Where was the show? And later in that same episode, what does Jerry deny (hint: I'm not ------- out!). How do Jerry and his manager ultimately get back to NYC? Why is he in such a rush?


I'd rate this a little harder than some of the quizzes I've done but hey, it's Friday night at 5:30 - what else are you doing right now?

shortest yet-

this is likely to be the shortest post yet as I'm time constrained today. did a 4.25 mile "mini-tempo run this morning; that's a five minute warm up and cool down and a mid 35 at about 30 seconds quicker than marathon pace... Felt good and glad to squeeze it in. More later if at all possible

getting later...and bossy pants, the Tiger's Wife and other random thoughts

so if you're following this - and there are many of you - perhaps you're noticing that these posts are trending later and later. It's actually for a reason and hopefully a smart one. I typically do my running in the morning but over the last few days, especially now that we're working with the high school in the afternoons, I'm splitting my longer running days (where I'm supposed to be doing 7/8 miles) into 1/2 in the morning and then 1/2 in the PM with the students. So, I'm posting after that. And if there's a window on those other days (i.e. today) to run in the PM, I'm doing that too so I can catch up on some much needed sleep. Hence, posting this at 10:23 after a nice dinner with my daughter - Wednesday is almost always Chinese or Pizza (tonight it was Chinese) and then some pretty intensive Xbox Hockey (Rangers/Islanders).

Anyway, after yesterday's multiple runs (including the long one), I took today really easy and did about 9 miles on the stationary bike and about 2 miles of light running on the mill. Definitely enough to break a nice sweat but not to much tax on the legs. Also, since I was on the stationary, started reading BossyPants, which I have to say is absolutely hilarious. Thanks to my daughter, I'm staring to get into a bit of - I don't know what they call it; Chick Comedy Lit? I read Mindy Khaling's book and loved that and she told me if I liked that one,I'd definitely like Bossypants. So far, yes.

By the way, since this blog can be whatever I want it to be and we're heading towards book reviewing, I also just finished "The Tigers Wife". Anybody read that? It's one of those books that's on everyone's 2011 Top 5 or 10 or whatever list. I think I recommend it. If that sounds weird it's because I couldn't stop reading it but half the time I wasn't even sure what or why I was reading it. Did you even finish a book and think "did I miss something?". That's how I felt - there seemed to be some major metaphors and I just wasn't sure I got them all. I lent my copy to a friend today so I'm eager to see what she thinks.

So that's todays ramblings...And since I've veered on to the subject of books and want to keep the Seinfeld thing rolling, how about a clip from the "Marlene" - that's the one where George has breaks up with his girlfriend but accidentally leaves his books at her house and begs Jerry to get them for her. He asks why he needs them back wondering "are you going to read them again - if not, why do you need them? Do you think if you read Moby Dick a second time Ahab and the Whale become good friends?" I always liked that....here's the clip"

http://www.youtube.com/watch?v=H4AUlPIZHfo

finally....and you can feel free to skip "Take Me Home Tonight"

I know, I know - 10:15 and you've been waiting for this post. Right...Anyway, lots and lots of running today. Had another great session with the students at Yonkers High School - we probably covered about 3 miles of distance stuff in addition to an uphill relay - the fun way to get in some hill repeats. The students did an amazing job and great to be out there with some former Yonkers High Students and some volunteers for Teens Run Yonkers

OK - here's my confession. We finished up our high school run around 4:30. This was truly the only day I could fit in a long run especially because this weekend is out. So, yes, it's true. I did 13 miles on my treadmill. I watched a fairly ridiculous movies while doing it called "Take Me Home Tonight" notable only because - well, it's really not notable for anything. Oh, actually that's not totally true. It seems like the cool thing to do is have all the movies take place or some how click back to the 80's. So, this is supposed to take place in the 80's with the big revelation that one of the main characters works at Drexel Burnham. For those of you who weren't paying attention during that time of pink ties and suspenders, Drexel was the junk bond king and the place where Michael Milken was a star trader (and then not so much) before he became an advocate for health and fighting cancer. True story. Anyway, the movie is fairly lame and only notable as it starts with "Video Killed the Radio Star" being played through a big boom box.

Anyway, did my 13 miles and the one positive I can say about doing it on a treadmill -besides replicating the life of a hamster is that it gets you in the practice of doing the run at the recommended light pace that a long run should be. So there's that.

So, that's my story for tonight. Then I watched the 2nd and 3rd period of yet another awesome with by the New York Rangers.

here's what you were waiting for - along with the Bottle Deposit and the Wait Out

6:15 PM and no doubt you're saying to yourself,"where's Grabel's blog?" I know. I understand. You've gotten attached to a steady diet of these fascinating updates about my daily running. And today was almost the first day that I almost forgot to post. It was actually a great and productive day in the running column (and some others).. Started out the day with a light 5 mile run on the treadmill a bit faster than my smart coach suggested pace. It was just enough to fit in one of the two episode seinfeld shows - the one where they work the deposit bottle scheme; here's a clip:

http://www.youtube.com/watch?v=xez2n371MTo

and the Wait Out which features future (and sort of then stars) Deborah Messing and Carey (something - I can never get his name right but he was in the first Saw and played the hero in that great movie the Princess Bride; here's a clip from that one where Kramer is struggling with a barely broken in pair of jeans:

http://www.youtube.com/watch?v=RQuuvtOuVLE


This afternoon we had a real well paced 3 mile run with Teens Run Yonkers from Yonkers High School and these great students continue to amaze me. After we finished this, they did sprints as part of a relay race - just awesome.

Following that, I was so inspired by their speed, I did some of my own and revved up my treadmill to do about 2 9:30 miles on my treadmill (fast by my standards)

So there you have it - now you can enjoy the remainder of your day.

Day #37 - who needs sleep anyway?

Well, I'm writing this at 7:45 on a Sunday morning that I was hoping to use as a sleep catch up/restful day. I was still planning to fit something in, but something brief. Didn't quite happen like that....

For some reasons, I woke up at 3:30 AM and that was it. I tried reading - maybe a mistake - -and ended up getting caught up in what I was reading. Since I was doing it on my new nook, where there's a clock, I decided I would stop myself at 4:00 AM no matter what. After I did, all the sudden I had this urge to find other related books - you know that, "we recommend/if you like this, you'll like that more?" So now I'm looking at Anita's picks, at Sam's picks and all these other recommendations. The last thing on my mind is sleep.

I was able to limit myself and stopped the madness at 4:15 but now I'm wide wake but I vow to go back to sleep. I try everything - propping the pillows, getting in the right position and none of it's taking.....So at 4:30, just decided to start my day early.

Now that I've paid my registration for the ING Miami, I am, for once, really sticking to the schedule (Or as best I can with my 110 Day Challenge). Since today was supposed to be a rest day, I've changed it into a light cross train day so I did about 70 minutes on the stationary bike (14 miles give or take) and then an EZ two mile run. But my legs were really feeling it after.

All in all, nice to be able to start my Sunday super early - but I'll probably need a nap later!

Speaking of sleep - or lack of it - and naps, here's a clip from Seinfeld's "The Nap"

http://www.youtube.com/watch?v=zFlBM60x4OI

Running with the Dog - Dog 1, Person 0 (read this one, there's pictures and it's kind of funny)

fart·lek (färtlk)
n.
1. An athletic training technique, used especially in running, in which periods of intense effort alternate with periods of less strenuous effort in a continuous workout.

2. Grabel's definition: An athletic technique where you bring your insane street dog on your run; you mix periods of ez running with periods of intense effort as the dog lunges at squirrels, baby strollers, other dogs and various inanimate objects throughout the park

Obviously the above isn't quite real but I was reminded of this running technique as I ran (or something like it) with my crazy but lovable dog this afternoon. Here's a picture of her in more calm moments

Anyway, with the beautiful day outside today and a swap of an easy run at 12:25 replacing my long run day I thought, what a great day to run with my dog. Now, I've run with Sabrina (her name) before and it's always pretty much like this. But it always starts with me having this idyllic vision of "Running With Your Dog" that I hear other runners referencing. You get this picture of the runner and dog in motion together, enjoying each others company - at peace, happy, in sync. My experience isn't quite like this.

There typical pattern goes something like this:
First two miles: Sabrina is pulling from the start; she wants to do a 9 minute mile while I just want to keep to my pace. She's lunging at squirrels on the street, practically ready to head up a tree after them..
The next two miles: it starts to even out and now I'm actually ahead of her. Now I'm more at my tempo pace around 10 or 11 and she's starting to slog along. But she still has the energy to go after anything out there with fur.
The last two miles: I feel like I'm implementing cruel and unusual punishment. Despite stopping for a bit of water along the way, she's panting and laboring and using any opportunity to stop, sniff and rest. OK, perhaps more water would have helped but I'm letting her stop pretty often.

Well, maybe the next time will be the charm? Then I came inside, got my other dog, Emerson who is 10. Here the challenge isn't getting him to slow down, it's actually getting him to move. But I always take him out by ourselves after running with Sabrina so he feels like he's getting equal attention. It's a great cool down after a frenetic run with the other. Here's a pic of our handsome senior dog:

Finally, an easy Seinfeld to link to this story of dog joy, a few clips from "The Dog"

http://www.dailymotion.com/video/x1mexx_seinfeld-the-dog_shortfilms

this was that day I was talking about...

I was blogging on another site where we've used this 110 day thing as a challenge. And I'm happy to say that three other people picked up on it and are doing it. I mentioned to them that this becomes habit forming in a good way to the point where one day, one of two things will happen. First, you'll get up and say I just don't feel like running today. Or your day/life/everything will get in the way, it will be 9:45 PM and you still won't have done your run. You'll think to yourself "I could just skip it today- no one would care, I won't gain back the weight, etc., excuse, etc. excuse". And then, magically, you'll figure out a way to do that run. Because you don't want to break the streak. Because even if you posted it but didn't do it YOU would know.

Well that was me today. Somewhat unintentionally, I ended up running 18 miles yesterday broken up between a light morning run and deciding to do my long run in the PM to take advantage of the nice weather. So by the end of the day, I felt glad to have done it but I was hurting. I also woke up this morning not feeling much better thinking to myself, I just don't want to do this today. Well, at 11:45, I had to be out of the house by 12:30, I got on the treadmill in the stuff I was wearing, set the time to 20 and actually got in two solid miles with some decent inclines but I have to say that so far, today was the closest I came to just NOT doing it. But I did

Would someone join this - just maybe? Day 34

Ok - I know this isn't the most fascinating thing in the world. In fact I was reading this book called CauseWired and it provides some crazy ridiculous number the amount of blogs out there. So I realize that you have many to choose from. But hey I'm trying to keep it interesting with the pithy writing (didn't you notice?)and humorous Seinfeld references. What more do you need? In fact, you could join and tell me what else you need that would make it all the more intriguing to stick with it for another 76 days (or thereabouts). Blogging is supposed to represent today's feedback loop - so feedback...

Anyway, enough of the begging. It's embarrassing.. I know. I did run today and kept it light. I am proud to say that for once I'm really keeping to the prescribed run suggestions and focusing on ez runs for distance and inserting speedwork where suggested. This is a huge departure as I'm usually too eager to ramp up the speed because intuitively, we hate to see a miles done at slower paces but I'm trying to become a believer in building a distance base and adding pace in short bursts. Essentially that's what we're working with for Teens Run Yonkers so I'm practicing what I preach.

Speaking of bursts of speed, let's make today's special Seinfeld moment that once in a lifetime race where Jerry "beats" Duncan Meyer in that race. The one where after he vows never to race again - until he encounters his old nemesis while dating Lois. Definitely a favorite:

http://www.youtube.com/watch?v=bItwY_0QcDs

just a quick one

just a quick one today as I'm time crunched - did 45 minutes worth of speedwork drills which left me nice and beat. that was on top of yesterdy's end of day intervals. ended up with a total of 4.20 miles at an avg. pace of around 10:45

It's 32 days - and top of the muffin to you

Over the past couple of days, I'd alluded to the fact that I wasn't sure whether I was at 30, 31, etc. days continually. So I checked my log and today makes day #32. We're getting there...
Anyway, today I'm splitting 8 miles between my own training and work with the kids at Yonkers High. Feeling much better about using the treadmill at a tool and a resource as opposed to just a lazy and easy way to clock miles. Today (and yesterday) really focused on solid long-run pacing at lower speeds. It truly is a discipline to slow down and allow the legs that breathing room. It's intuitively easier (sort of) to push yourself to be faster and faster every day. But I think when you're trying to do something more sustainable - like running every day for 110 days- slow and steady will win it in the end and keep the wear and tear to a minimum. Did change it up a bit today by putting 2 miles of tempo pace in the middle of my five miler - but then went right back to the long run pace.

And in Seinfeld land, I'd had a craving for a true diner muffin for the last couple of days and was happy to satisfy my craving at the diner downstairs from my office. So, in honor of all great (and less great) muffins out there, a clip from "Top of the Muffin to You"

http://www.evtv1.com/player.aspx?itemnum=8123

7 miles at recommended pace

So now that I'm committed to doing the Miami Marathon on 1/29, I have a true Runners's World Coach Recommended Schedule. And for once, I will be following it pretty close to the letter. One of the biggest challenges I've always had is doing the lighter longer runs i.e. a 7 or 8 miler at the much slower paces that they recommend. The reality is that builds cardio strength and allows for some healing against the (somewhat) strain of going at more aggressive paces. So, especially with this 110 Day approach, I think it will pay off in both a better marathon and ability to complete the 110 days (I think I'm at 31 or 32 - will count and calculate tomorrow). So, did my first 7 miler today at 12:20.

The other thing I may have to do -and I've seen this recommended is some split mileage days. Now that I'm working with the Yonkers High School runners and hopefully others, I'll be doing runs in the PM. I'll probably be covering whatever the difference in suggested mileage is in the morning. For example, tomorrow, I'm supposed to do another 7 at 12:20 - since I'm doing 3 with the students, I'll run 4 in the morning. That kind of thing.

So since this is the day of celebrating the New Year even though it's the 2nd - and I didn't do a Seinfeld post yesterday, here's a classic New Year's related clip - remember, the Newmanium and the Krommenium?....


http://www.youtube.com/watch?v=TP_Qr9Oiw04&feature=related

Happy New Year 2012

Hope everyone had a great and safe new years eve. More importantly, wishes to everyone for a safe and prosperous 2012.

Started off my new year right and smart-taking it easy after a longer run yesterday. Just did 2 miles on the tmill to make it day 30 (I think). The streak continues and now going to e joy the day with family. Hope you're doing something fun