Wednesday, November 28, 2007

Bozo Invited To Be An Author

The invitation to Bozo has been sent. It would be great to have Bozo writing with us. We are all Bozos on this bucket, but there is no Bozo like the original Bozo.

From: Mark Raybuck []
Sent: Tuesday, November 27, 2007 9:19 PM
To: Eric Kaplan
Subject: Blogging

I did a bunch of blogging on our new blog site. Thanks for setting it up. However, you have been blog-delinquent. Nothing new added recently.

Should we add Kevin to the blog site? He doesn’t run anymore, but he could probably add some good comments and jokes regarding our relatively serious discussions of training times, track workouts, etc.

Sunday, November 25, 2007

Season Finale Approaching

I had planned on running the 8K Buffalo Turkey Trot on Thanksgiving Day (possibly the oldest continuously run road race in the country, starting in 1896 or so). This year it had about 8,000 runners. Actually, I did run, but I went with my daughter, and since she did not find her friends before the race, I offered to run with her instead of "racing." So, it was a nice enjoyable 8k at about an 8:29 pace. Kaila sprinted at the end and beat me.

So, now I have one race left this "season." My wife thinks it is a bit absurd that I even refer to a running "season" anymore at my age, but nonetheless, fall has always been cross country season for me, especially when the smell of leaves is in the air. I am planning on running a 5K road race this Saturday (the Reindeer Run) to cap of the "season." If all goes well, I would like to shoot for 19:20, or around a 6:13 per mile pace. This week I am "tapering," so I plan to run very lightly between now and then. I did a tempo run yesterday......a total of 5 miles, with the first mile very easy, then 2 miles at about a 6:30 pace, then 2 miles easy. Today was 3.3 miles on grass trails, easy pace.

I have toyed with the idea of running some indoor track meets with Bill McMullen, but my wife is already asking if the Reindeer Run will mark the end of my "running frenzy." I guess only runners will ever understand running.

Saturday, November 24, 2007

Eric's Recent Results

On Xgiving, I ran 3:03 for a half on the track. Considering that I felt poorly during the run (I didn't warm up enough) I was satisfied with the result. One interesting footnote: My younger daughter Miriam was with me. She has started doing some light running because she thinks that somebody her age and in her physical condition (she is a swimmer) should be able to run. She ran for 25 minutes and has been increasing the time she runs each day. I don't think this will lead to any competitive running for her. She has compartment syndrome and running hard is too painful.

Last week I entered a two-mile cross country race. I did this out of respect for the family of Kelly Watt and because Miriam and her friend (both attend UVa) wanted to go. Kelly was the outstanding local runner who died from heatstroke in 2005, just before he was going to start William and Mary. There were no splits given at the mile, and I didn't have a watch on (since I expected to get my mile split), but I estimate that I was at 7:00. Not too bad considering it was on grass and there were some hills. The second mile was not pretty. There were more hills, and I was annoyed at not having the mile split. Lots of people passed me and I finished in 15:06.

About two weeks ago I ran three miles on the track. As I recall my splits were 7:18, 7:28, and 7:27. I was pleased with that, because that was a drop of about 40 seconds from the week before.

Millrose Games

From: Eric Kaplan
Sent: Friday, November 23, 2007 5:35 PM
To: Gary Truce (
Cc: 'Dave Caplin'; Mark Raybuck (; Tom Fusco (; Bill McMullen (; Sheldon Melnitsky ( Millrose Games

Hi Coach Truce,

A belated Happy Xgiving.

A former Binghamton teammate of mine (and athlete of yours) Dave Caplin and I, stay in touch. Dave lives in Ohio but every year makes the trip to New York for the Millrose Games. What do you think about getting a bunch of your former runners together and going this year? Dave says there will be no problem getting tickets. The meet is on Friday, 1 February.


Turkey Trot?

From: Mark Raybuck []
Sent: Monday, November 19, 2007 10:13 PM
Cc: Eric Kaplan
Subject: RE: RE: Turkey Trot?


Will do. Is there no cure for this? I've been running since I was about 13! Nearly 37 years now!
-----Original Message-----
From: []
Sent: Monday, November 19, 2007 7:34 PM
Subject: Re: RE: Turkey Trot?
If you do decide to run indoor meets at RIT let me know. Misery loves company & I could probably be persuaded to run if I had company.
----- Original Message -----
From: Mark Raybuck
Date: Monday, November 19, 2007 3:32 pm
Subject: RE: Turkey Trot?
> Bill:
> I think your summer running is probably still carrying your overall
> fitness,since you put in so many miles. Sounds like you're coming
> along and could get back a decent level of fitness quickly.
> I suspect you have to register early for the Turkey Trot, but they may
> have race day registration....not sure. Anyway, maybe we'll catch you
> on the indoor track later this winter?
> Maybe you experienced this a few years ago, but now that I'm nearly
> 50, I keep waffling being "retiring" from competitive running (pushing
> hard enough in a race to suffer) or continuing, and pursuing a sub-5
> mile at 50 (nextspring or summer, as I turn 50 on April 1). I had
> quite a bit of fun this fall, running 3 races (one 5K cross country,
> one 8-mile XC/trail run, and one 5K road race), with two to go (the
> Turkey Trot and the Reindeer Run 5K).
> I also enjoy running by myself on training runs, especially when I'm
> in shape enough to enjoy it. However, running mile time trials on the
> trackwasn't much fun......just a drudgery....maybe I need to get over
> to RIT this winter and run some indoor races. It always seems easier
> with people around (although it still hurts if you try to run fast).
> Anyway, next fall (I think September 28) is the Gary Truce 5K again,
> so I may have to keep going for another year...........
> Mark
> -----Original Message-----
> From: []
> Sent: Monday, November 19, 2007 1:46 PM
> To:
> Subject: Re: Turkey Trot?
> Mark:
> I hadn't planned on running it because I haven't been running much -
> 8 to 10
> miles per week/1
> to 2 times a
> week. However, I have run 3 days in a row now - 4, 5 & 3 miles.
> Today I did
> my favorite
> "hard" run around the
> perimeter of the park 4 times. I usually run the 1st & last laps easy
> pushing laps 2 & 3. Today I ran 5:24, 4:45,
> 4:25 & 5:24. I was really pleased with the times so I guess I'm not in
> as bad of shape as I thought. So I will play Thursday by ear. My gut
> reaction is that I probably won't run it.
> Instead I
> will run the fun run
> in Genesee County
> Park.
> Bill
> ----- Original Message -----
> From:
> Date: Monday, November 19, 2007 1:18 pm
> Subject: Turkey Trot?
> To: Bill McMullen
> > Bill:
> >
> > Are you running the Turkey Trot? I will be there. Let me know, and
> > I'll look for you at the start.
> >
> > Based on current conditioning, I'm thinking of running about a
> 6:30
> > first mile, then see how I feel from there.
> >
> > Mark

XC Results

From: Mark Raybuck []
Sent: Saturday, September 29, 2007 8:46 PM
To: Eric Kaplan
Subject: XC Results


Finally, after almost 2 years, an actual race. I managed a 20:24 5K XC race with substantial hills. Surprising, out of 40 or so runners, I was 3rd overall, and 1st in my age group. 7:05 1st mile (uphill), then 13:45 (6:40), then 6:40 for the final 1.1 miles (partly downhill, and calculates to about a 6:00 minute mile pace for the final mile). I felt pretty good at the end, and made a point to pass one more guy with about 3 minutes to go in the race. I'll send you the website link when the official results and photos are up.
While I was out there, I definitely realized that I don't care to suffer anymore, although I don't mind a good hard run. The whole race was run under a controlled pace, more or less a good hard tempo run. However, after these results (6:37 per mile), I'm encouraged to get in some longer runs, and see what happens the rest of the fall. I guess this is the first Mark, the one that's not retiring.
Let me know how your training is going.
-----Original Message-----
From: Eric Kaplan []
Sent: Wednesday, September 26, 2007 3:23 PM
Subject: RE: Fartlek Run
Seven minutes should be very comfortable for you and then you can run with negative splits.
I'm literally just back from Japan and now waiting for my flight from D.C. to Charlottesville. I'm going to get to the track this weekend.
Leaving on Monday for Denmark and England.
-----Original Message-----
From: []
Sent: Wednesday, September 26, 2007 10:16 AM
To: Eric Kaplan
Subject: RE: Fartlek Run
I ran just 32 minutes last night, almost all grass trails. Did 3 fairly short, quick fartleks, about 300 meters each, just to get used to running faster than a plod. Still hoping to get to the XC race on Saturday. No good idea how fast I can run it. I'm thinking to try about a 7-minute pace for the first mile, then see how I feel. 7-minute miles would put me at 21:42 for 5K.

Running Blog Update

From: Mark Raybuck []
Sent: Sunday, July 29, 2007 9:19 PM
To: Eric Kaplan
Subject: RE: Running Blog Update


1.5 miles at 7:10 isn’t bad. I had guests for the weekend, so I haven’t run since Thursday night. Basically, I had 3 days off, although I played some solid tennis with Kaila this evening.

I should be back at it again tomorrow.


From: Eric Kaplan [] Sent: Saturday, July 28, 2007 7:37 AMTo: mraybuck@roadrunner.comSubject: RE: Running Blog Update

Friday MORNING I ran 1.5 miles on the track at a 7:10 pace. It was a bit warm and humid, so that wasn't too bad. But still, my weak point is the pain in my quads and that is what kept me from going further.

This morning I'll go run perhaps 4.5 miles and tomorrow, hope to be on the track and see what I do for a half mile.


From: Mark Raybuck [] Sent: Thursday, July 26, 2007 9:57 PMTo: Eric KaplanSubject: Running Blog Update
Actually, I don’t have much to report. This week I ran on Sunday (about 3.5 miles), played tennis on Monday with Kaila (no running), ran 4.5 miles Tuesday evening, mostly on the grass and a bit on the track. I felt good running in the evening, so picked up the pace substantially on the grass, to maybe 7:20 or 7:30 per mile.

Doubles tennis last night, so no running.

Another 4.5 miles tonight, similar to Tuesday night, including running fairly fast again.

We have guests coming in tomorrow for the weekend, so I’ll probably only get in a couple short runs on Friday/Saturday. Sunday, if not too hot, might be a good day to try a mile, since I should be relatively rested.

Back on the Track; Back on the Roads

From: Mark Raybuck []
Sent: Tuesday, June 26, 2007 2:58 PM
To: Eric Kaplan
Subject: RE: Back on the Track; Back on the Roads

Interesting thought on the intervals........what is the real goal of intervals, and how long should the rest period be? I have heard various terms.....speed workout, interval training, speed "form" training, etc.
Learning to run fast is supposedly speed "form" training. This is where you would take longer rests, so you can get used to running faster than race pace. Interval training, with shorter rests, is different, but I'm not sure what the fine differences are.
I kind of like the 2-minute rests. I thought we used to rest for the same amount of time as the actual other words, if we were doing 70-second quarters, we rested 70 seconds. In your reference below to the XC team workout, if we rested while the other group ran, that means our rest intervals were the same as the running intervals (except for minor differences in speed between the two groups).
You stated that I was running 2-minute quarters with 2-minute rests. I was actually running slightly less than 1.5 minute quarters (87 seconds or so) with 2-minute rests.

-----Original Message-----
From: Eric Kaplan []
Sent: Thursday, June 21, 2007 11:30 PM
Subject: RE: Back on the Track; Back on the Roads
I did a 20 minute slow run this morning in Tokyo. It felt okay. I hope to do the second half of my double workout (see previous email) tonight and will shoot for about the same.
See below for more exciting running ideas...
-----Original Message-----
From: []
Sent: Wednesday, June 20, 2007 9:44 AM
To: Eric Kaplan
Subject: Back on the Track
I finally got back on the track last night, after a few weeks of puttering on the roads. I have to agree with you that running slowly on the roads just trains you for running slowly.
So do you believe the story about the guy who claims to be running decent miles using only LSD for training?
Since the point of these workouts is speed, more than strength or endurance, I'd like to see you taking a longer rest between intervals and running faster. Consider this, the toughest workouts I remember from college were when the XC would be split into two groups and we run quarters. As one group finished, the other would start. We did this for 10 quarters, took a bit more of a rest, and did 10 more.
Now you are running two-minute quarters with a two-minutes rest in between. Instead of two minutes, next time please try a really, really slow one lap jog between intervals and see how fast you run the intervals.
Congratulations! Doggone it, does this mean you are getting old?
Interesting that Truce doesn't have a married daughter, or even a child (that we are are aware of). Maybe that is how he stays so young.
I think one hard one-mile time trial each two weeks would be better.
That would still give plenty of attempts during decent weather. I think running one race/week would be too much wear and tear. In the off weeks, I'd recommend a shorter distance run hard. Run a hard 1/2 or a hard 1/4. Recovery time will be a lot less and you will still get many of the benefits of racing.

Backloading of Mark's Emails

Awhile ago, Mark referred to the ongoing email dialogue about running between Mark and Eric as a blog. Eric had the bright idea to actually start using a real blog for them to communicate instead of email. Since that time, Eric has been saving Mark's emails, and has tried to respond as little as possible, waiting until the blog existed. Old emails from Mark now follow (one even older than the one with the blog comment).


Welcome to Mark and Eric's Running. In the mid 70s, Mark and Eric ran cross country and track for the State University of New York at Binghamton (formerly SUNY-B for short, now known as Binghamton State) and were coached by Gary Truce. Mark and Eric still run. They encourage each other via electronic communication, with the occasional phone call and face-to-face visit. Mark lives in Buffalo, New York and Eric lives in Charlottesville, Virginia.