Please look back at the Mile Trend post. I have now made two important modifications to the trend graphic.
1. I changed date to age on the x-axis, as that seems a more important indicator than date run.
2. More importantly, I added the "Norton Barrier," a horizontal line crossing the plot at exactly 5:48. See post regarding "Two Houghton boys" for more information on who Norton is. After much discussion, I have decided to use the Norton Barrier as the mile time that I must achieve each year. If I do not break that barrier, I need to consider retiring from competitive running. Because Norton has always been a presence during my running career, although he is really a basketball player, it seemed fitting to use Norton's post-40 PR in the mile of 5:48 as a standard for comparison. If I can beat Norton's post-40 record of 5:48 in the mile, I can with good conscience continue competing. If not, I need to re-assess whether I should be competing, and perhaps retire at that point. This past year, the first year in which the Norton Barrier was implemented, I just squeaked in a 5:43 mile in December, so I am all set to compete throughout 2008. Because I am in relatively good shape, I may try getting out on the track in January, on a day when there is no snow, and try breaking 5:48 again. That would then ensure me of competing through December 2009!
Please let me know if you have any questions or comments on this barrier, and it's applicability to distance runners over 40 years of age.
Mark
Monday, December 31, 2007
Sunday, December 30, 2007
Big Steve Weintraub To Join The Blog
The addition of Big Steve will class up this blog. We will be honored to have him join us.
Two More Boys From Houghton Expected To Become Authors!
Invitations have just been sent.
*****
Eric:
Can you invite my brother Michael, and a long-time friend of ours from
Houghton, Andy Norton, to be authors in the blog? Michael of course
actually ran for Binghamton a couple times, and ran the Maryland
Marathon once with us. He attended an indoor track meet once while in
high school, and met Basil and Oliver, who referred to him as
"Mock-brother" (I guess Mark's brother in their lingo). He would be
suitable as a blog author.
Andy Norton, although technically not a runner, grew up with Michael and
me in Houghton, and was really more of a basketball player at 6'3".
However, he ran track as a freshman in high school with us (2 mile relay
and pole vault), then often went on 9 or 10 mile runs with us in the
summers as we got in shape for Bruce Truce cross country season. He
still runs, and tries to get close to a 6 minute mile each season. He
would also be a suitable author. In fact, Andy ran the Gary Truce 5K
with Michael, Kaila, and I a few years ago, so he has actually met Gary.
I think we introduced him to Gary as "the basketball guy." Andy also
ran a few cross country races with me a few years ago. Finally, he was
there with Michael and me in the infant stages of our glorious running
careers. We started out when I was in junior high, early high school,
running and racing a 2-mile loop around Houghton, then later extending
it to the Houghton College 4-mile cross country course. Typically, it
was me, Michael, Andy's older brother Ken, Andy, and another guy named
Dave Samuels (the suspicious 5:50 miler I referenced a few months ago).
We would literally race the very hilly Houghton 4 mile cross country
course for "fun" after dinner a couple times per week in the summer. I
set it up with calculated handicaps to make it as even as possible, but
leaving me a margin to win.
I've copied both of them on this email, so you will have their
addresses.
Mark
Millrose Games Ticket Information For Future Years
For 2008, except for Dave and one lucky person who will be able to sit with him due to Dave's son being unable to attend, we'll be making due with tickets purchased through TicketMaster. But, if we can make this get-together an annual event, then we can subscribe, as Dave does, and get the same tickets year after year. So, here is the relevant information, recorded in the blog, so that it doesn't get lost and so that any of us can take the lead and organize this.
For those not familiar with the blog, please see www.bozosbucket.blogspot.com. You are all encouraged to become blog authors. All you need to do is let me know and then accept the author invitation when I sent to you. I expect to make the Millrose ticket purchase today. Please let me know ASAP if you want to come. Please do come!
P: 212-465-6050 or 212-465-6073
F: 212-465-6075
Dave's seats:
Section 101, Row E, Seats 11-14
Happy New Year and see you at The Garden.
Eric
Blog Name Changed
We welcome Dave as a regular contributor and change the name to honor his presence. We look forward to his wisdom. I learned a lot about Dave from reading his initial post.
Friday, December 28, 2007
Millrose Games Ticket
For those of you considering going to the Millrose Games February 1, I have a ticket in a great spot in the corner near the finish line. If, contact Dave Caplin at dcaplin@alltel.net.
The Making of an Ex-Runner
I am an old runner but new to blogging. As an old teammate of Eric's from Binghamton U days, I asked if the perspective of a retired runner with a son following in the "Old Man's" footsteps would be a worthwhile addition to the blog. Eric agreed so here goes.
First, let's get the preliminaries out of the way. I ran in high school and had a pretty good, but not exactly stellar career. I'm really dating myself by referring to yards vs. meters, but my best events were the 600 yd. run during winter season and the 440 in spring. However, I was pretty versitile and ran everything from the 100 yd. to cross country as a conditioning season. By the time I got to Binghamton in 1974, I was eager to continue in a comfortable Division III program. I got a slightly rude shock when the team travel schedule got in the way of school work. While not flunking by any means, I soon realized that I had to make a choice between grades and running and grades won. I was "in and out again" between freshman and sophomore years but by the end of my sophomore year, my track career came to an end.
I was all but inactive during my junior year but by the time I was a senior, I was determined to get back into running, even if it was on my own. Perhaps inspired by the beginning of the marathon craze, I starting road running on my own and competing in the occasional 5 mile, 10K race. I was smitten from that point on. I was a road running junkie and if nothing else, stayed in pretty good shape running 40+ miles a week and racing with the idea that the New York Marathon would be a piece of cake in under 4 hours. That's when John Lennon's famous line about live is what happens when you start making other plans came into play.
My downfall was that while I ran "hard" I did not run "smart." Now Coach Truce will surely be critical of my training and justifiably so. It seems I forgot all about cross training, flexibility, upper body development, rest intervals and just about every reasonable and prudent element of distance running. Being a sprint convert, I took that approach to distance. If I wasn't running everything fast, I wasn't running. The Jim Fixx era was in and we all know what happened to him! Then the injuries started, mostly in the lower spine. I slogged on throughout my 20's and early 30's. I joined a pretty good running club in Southport Connecticut where I had settled after college. I was running every Sunday morning with marathoners and tri-athletes. Guys who thought that 26.3 miles was a warm-up for the 100 mile ultra or the 24 hour endurance runs. I thought I was pretty hot when I could still run the opening mile of a 10K under 6 minutes when I was 32 years old, but then had to throttle back to around 7:30 to comfortably finish. And more pain. Back spasms would come and go. I was lucky to put my socks on for a ten day stretch, recover and then go out and do it again. I went through periods where I spent more time recovering than running. By age 37 it was over. The simple choice was find another form of physical exercise or the spine surgery could be done at any time.
My departure from running was sudden but necessary. I found a good trainer, joined a YMCA and found other ways to stay in shape. I did all this reluctantly and still pine for a peaceful and beautiful 10K in the park. But I knew when to say when so I envey all of you who can continue to run as we cross the 50 year age barrier. But there is hope for me in my 16 year old son Greg, who has taken to track with passion. Better for me, Greg is running the same events I did so I now enjoy the vicarious thrill of reliving my past in his present. But don't worry, I'm not that obsessed to be the coaching helicopter parent from hell. Greg is doing just fine with a great coach but more about that in future posts. This is my initial entry to set the stage for my observations about watching your kid do the same stuff you did, but maybe a lot better, certainly smarter! Let's just end by me saying that I'm probably having more fun watching high school meets again than anything I have done in a long time. It's great to relive the sights, sounds and even smells.
For now, I'll say goodbye and Happy New Year!
First, let's get the preliminaries out of the way. I ran in high school and had a pretty good, but not exactly stellar career. I'm really dating myself by referring to yards vs. meters, but my best events were the 600 yd. run during winter season and the 440 in spring. However, I was pretty versitile and ran everything from the 100 yd. to cross country as a conditioning season. By the time I got to Binghamton in 1974, I was eager to continue in a comfortable Division III program. I got a slightly rude shock when the team travel schedule got in the way of school work. While not flunking by any means, I soon realized that I had to make a choice between grades and running and grades won. I was "in and out again" between freshman and sophomore years but by the end of my sophomore year, my track career came to an end.
I was all but inactive during my junior year but by the time I was a senior, I was determined to get back into running, even if it was on my own. Perhaps inspired by the beginning of the marathon craze, I starting road running on my own and competing in the occasional 5 mile, 10K race. I was smitten from that point on. I was a road running junkie and if nothing else, stayed in pretty good shape running 40+ miles a week and racing with the idea that the New York Marathon would be a piece of cake in under 4 hours. That's when John Lennon's famous line about live is what happens when you start making other plans came into play.
My downfall was that while I ran "hard" I did not run "smart." Now Coach Truce will surely be critical of my training and justifiably so. It seems I forgot all about cross training, flexibility, upper body development, rest intervals and just about every reasonable and prudent element of distance running. Being a sprint convert, I took that approach to distance. If I wasn't running everything fast, I wasn't running. The Jim Fixx era was in and we all know what happened to him! Then the injuries started, mostly in the lower spine. I slogged on throughout my 20's and early 30's. I joined a pretty good running club in Southport Connecticut where I had settled after college. I was running every Sunday morning with marathoners and tri-athletes. Guys who thought that 26.3 miles was a warm-up for the 100 mile ultra or the 24 hour endurance runs. I thought I was pretty hot when I could still run the opening mile of a 10K under 6 minutes when I was 32 years old, but then had to throttle back to around 7:30 to comfortably finish. And more pain. Back spasms would come and go. I was lucky to put my socks on for a ten day stretch, recover and then go out and do it again. I went through periods where I spent more time recovering than running. By age 37 it was over. The simple choice was find another form of physical exercise or the spine surgery could be done at any time.
My departure from running was sudden but necessary. I found a good trainer, joined a YMCA and found other ways to stay in shape. I did all this reluctantly and still pine for a peaceful and beautiful 10K in the park. But I knew when to say when so I envey all of you who can continue to run as we cross the 50 year age barrier. But there is hope for me in my 16 year old son Greg, who has taken to track with passion. Better for me, Greg is running the same events I did so I now enjoy the vicarious thrill of reliving my past in his present. But don't worry, I'm not that obsessed to be the coaching helicopter parent from hell. Greg is doing just fine with a great coach but more about that in future posts. This is my initial entry to set the stage for my observations about watching your kid do the same stuff you did, but maybe a lot better, certainly smarter! Let's just end by me saying that I'm probably having more fun watching high school meets again than anything I have done in a long time. It's great to relive the sights, sounds and even smells.
For now, I'll say goodbye and Happy New Year!
Thursday, December 27, 2007
Bozo Buckets!
See Eric's post below about Bozo Buckets. For those who ran track or cross country in the 1976 to 1980 time frame, you know the significance of the bucket and Bozo. It will require another blog and several comments from various authors to explain everything. For now, though, it looks like Target had spies on our cross country team, and pirated our idea! See image attached here. I have also attached a
photo of Tom Fusco during the infamous Bucket Relay.
photo of Tom Fusco during the infamous Bucket Relay.
Wednesday, December 26, 2007
Mile Trend
Maybe I should not have done this, but I plotted up my mile times over the past 7 years or so in Excel, and fitted a linear regression trend line to the data (see graphic). Unfortunately, the trend line revealed the sad truth that I'm gradually getting slower, at least at first glance. Of course, this plot only shows raw times, but does not include many variables, particularly the amount and type of training done in any particular year, injuries (such as I had in 2006), and other important factors (i.e., motivation, thinking about retiring that year, or as in 2007, playing tennis 2 or 3 times per week, thus reducing the time available for serious training).
After a closer look, I noticed that during 2001, I hovered in the low 5's for the mile. I was seriously trying to break five at the time, when I was 42 in the beginning of the year, and 43 at the end. However, I ran 5:04 in February 2001, then took off a whopping one second and ran 5:04 in December 2001. After that, I probably reduced my training and speed workouts, thus causing a rather sharp rise in the curve in 2003. Nothing much happened over the ensuing years. In 2007, my first mile attempt was way over 6 minutes, and I only just got it back down to within reason this December. That is the only glimmer of hope, as it was better than last year's time, and although the linear regression trend is clearly upward (slowing), it may potentially be reversible with some training. More on this later, and Eric promised to provide a blog related to training.
Bozo Buckets
What a lucky coincidence. When I created the URL for this blog, I was merely trying to pay tribute to Bozo and to buckets, both being significant parts of SUNY-B running folklore. It never dawned on me that the item below had ever existed, and certainly not that it was an item that could be purchased today at such a mainstream location as Target.
Dave Caplin Invited As An Author
We look forward to reading Dave's posts as an observer, past runner, running parent, etc.
We are still waiting for Bozo himself to sign on as an author. He has been invited again.
We are still waiting for Bozo himself to sign on as an author. He has been invited again.
Saturday, December 8, 2007
The Loneliest Mile
Today, decided to take care of that unfinished business that I mentioned previously, so I went out in 30 degree, windy, but sunny weather to the track for my final attempt of the year. As you may know, my best mile this year, for some reason, was only 5:51, back in October. When I arrived at the track, I nearly aborted the attempt, because there were several patches of snow on the inside lane. However, the sun was out, so I spent several minutes kicking snow off the track, then running a warmup while it melted down. This took care of the snow problem, so all that was left was to run a mile by myself in the cold.
Splits were 85, 2:52, 4:20, and then a blazing 83.8 second last lap for a 5:43.8. Anyway, I didn't feel all that bad, and beat last year's best time of 5:49, and this year's previous best of 5:51. At our age, any time we beat a previous year's time, I consider it a bonus, or as Andy Norton would say "icing on the gravy."
It's a strange sensation running a mile at 49 years of age. When I'm out there on the track, I guess I feel exactly the same as when I ran in college or high school. I "feel" like I'm going just as fast as I ever was, but it is simply a cruel delusion.
Anyway, I've got to make a decision soon concerning next year. Mainly because it sounds like a good marketing slogan "Sub 5 at 50", I would like to consider breaking 5 in the mile at 50 years old (any time after April 1, 2008). However, I think that in order to make that a reality, it will involve training fairly "seriously" (yes, I used to be the leader of the unserious contingent) throughout the winter. So, my plan is to either run or cross country ski 4 or 5 times per week, and try to include a longer run (6, 7, even 8 miles) once per week. If I can start out this spring with a reasonable base, I think it would really only take a couple months of cranking it up again to get close to 5. Any thoughts out there, or should I just act my age and give it up?
Splits were 85, 2:52, 4:20, and then a blazing 83.8 second last lap for a 5:43.8. Anyway, I didn't feel all that bad, and beat last year's best time of 5:49, and this year's previous best of 5:51. At our age, any time we beat a previous year's time, I consider it a bonus, or as Andy Norton would say "icing on the gravy."
It's a strange sensation running a mile at 49 years of age. When I'm out there on the track, I guess I feel exactly the same as when I ran in college or high school. I "feel" like I'm going just as fast as I ever was, but it is simply a cruel delusion.
Anyway, I've got to make a decision soon concerning next year. Mainly because it sounds like a good marketing slogan "Sub 5 at 50", I would like to consider breaking 5 in the mile at 50 years old (any time after April 1, 2008). However, I think that in order to make that a reality, it will involve training fairly "seriously" (yes, I used to be the leader of the unserious contingent) throughout the winter. So, my plan is to either run or cross country ski 4 or 5 times per week, and try to include a longer run (6, 7, even 8 miles) once per week. If I can start out this spring with a reasonable base, I think it would really only take a couple months of cranking it up again to get close to 5. Any thoughts out there, or should I just act my age and give it up?
Saturday, December 1, 2007
Season Finale Results (I think)
Well, the season "officially" ended today. I think I did ok, finishing 17th overall out of 444 runners, and winning the 45 to 49 age group. My time? Well, I was shooting orginally for sub 19:20 (about 6:13 per mile). I ran the first mile (flat or slightly downhill) in 6:10, and felt reasonably good. But the trouble with today was that it snowed a couple inches, and 2 miles of this race went through a cemetery, where roads were not treated or plowed. I weaved back and forth a bit on 
the road to find drier patches, but eventually, it was almost solid white. The temperature was in the 20s and a bit windy. I went through 2 miles in about 12:32, and finished in 19:28 (6:16 per mile average).
However, I took a look at recent 5K races and compared some of the same folks. Time differentials for the same people ran from about 30 seconds to as much as a minute slower today compared t
o previous (better weather) races. Thus, what I'm trying to say, is that I might have actually been close to 19 minutes, and probably could have easily made my goal of sub 19:20 under better road conditions.
Anyway, unless Kaila wants to run another race, I'm done "racing" for the "season." I do have one bit of unfinished business, though. I need to beat my best mile from last year, which was 5:49, and I only have a 5:51 so far this year. Based on this recent 5K, I think I should be good for around a 5:45 or maybe better at this point. If the weather lightens up a bit (winter storm tonight and tomorrow), I will get back on the track next weekend, and give it a try.
After today, I started thinking about "retiring" from running again...........
the road to find drier patches, but eventually, it was almost solid white. The temperature was in the 20s and a bit windy. I went through 2 miles in about 12:32, and finished in 19:28 (6:16 per mile average).However, I took a look at recent 5K races and compared some of the same folks. Time differentials for the same people ran from about 30 seconds to as much as a minute slower today compared t
o previous (better weather) races. Thus, what I'm trying to say, is that I might have actually been close to 19 minutes, and probably could have easily made my goal of sub 19:20 under better road conditions.Anyway, unless Kaila wants to run another race, I'm done "racing" for the "season." I do have one bit of unfinished business, though. I need to beat my best mile from last year, which was 5:49, and I only have a 5:51 so far this year. Based on this recent 5K, I think I should be good for around a 5:45 or maybe better at this point. If the weather lightens up a bit (winter storm tonight and tomorrow), I will get back on the track next weekend, and give it a try.
After today, I started thinking about "retiring" from running again...........
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 [mailto:mraybuck@roadrunner.com]
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.
From: Mark Raybuck [mailto:mraybuck@roadrunner.com]
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.
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.
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 (gtruce@binghamton.edu)
Cc: 'Dave Caplin'; Mark Raybuck (mraybuck@roadrunner.com); Tom Fusco (emilyathome2001@yahoo.com); Bill McMullen (billmcm@rochester.rr.com); Sheldon Melnitsky (smelnitsky@dhcr.state.ny.us)Subject: 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.
Eric
Sent: Friday, November 23, 2007 5:35 PM
To: Gary Truce (gtruce@binghamton.edu)
Cc: 'Dave Caplin'; Mark Raybuck (mraybuck@roadrunner.com); Tom Fusco (emilyathome2001@yahoo.com); Bill McMullen (billmcm@rochester.rr.com); Sheldon Melnitsky (smelnitsky@dhcr.state.ny.us)Subject: 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.
Eric
Turkey Trot?
From: Mark Raybuck [mailto:mraybuck@roadrunner.com]
Sent: Monday, November 19, 2007 10:13 PM
To: billmcm@rochester.rr.com
Cc: Eric Kaplan
Subject: RE: RE: Turkey Trot?
Bill:
Will do. Is there no cure for this? I've been running since I was about 13! Nearly 37 years now!
Mark
-----Original Message-----
From: billmcm@rochester.rr.com [mailto:billmcm@rochester.rr.com]
Sent: Monday, November 19, 2007 7:34 PM
To: mraybuck@roadrunner.com
Subject: Re: RE: Turkey Trot?
Mark:
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.
Bill
----- Original Message -----
From: Mark Raybuck
Date: Monday, November 19, 2007 3:32 pm
Subject: RE: Turkey Trot?
To: billmcm@rochester.rr.com
> 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: billmcm@rochester.rr.com [mailto:billmcm@rochester.rr.com]
> Sent: Monday, November 19, 2007 1:46 PM
> To: mraybuck@adelphia.net
> 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: mraybuck@adelphia.net
> 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
Sent: Monday, November 19, 2007 10:13 PM
To: billmcm@rochester.rr.com
Cc: Eric Kaplan
Subject: RE: RE: Turkey Trot?
Bill:
Will do. Is there no cure for this? I've been running since I was about 13! Nearly 37 years now!
Mark
-----Original Message-----
From: billmcm@rochester.rr.com [mailto:billmcm@rochester.rr.com]
Sent: Monday, November 19, 2007 7:34 PM
To: mraybuck@roadrunner.com
Subject: Re: RE: Turkey Trot?
Mark:
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.
Bill
----- Original Message -----
From: Mark Raybuck
Date: Monday, November 19, 2007 3:32 pm
Subject: RE: Turkey Trot?
To: billmcm@rochester.rr.com
> 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: billmcm@rochester.rr.com [mailto:billmcm@rochester.rr.com]
> Sent: Monday, November 19, 2007 1:46 PM
> To: mraybuck@adelphia.net
> 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: mraybuck@adelphia.net
> 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 [mailto:mraybuck@roadrunner.com]
Sent: Saturday, September 29, 2007 8:46 PM
To: Eric Kaplan
Subject: XC Results
Eric:
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.
Mark
-----Original Message-----
From: Eric Kaplan [mailto:ekaplan@fte.com]
Sent: Wednesday, September 26, 2007 3:23 PM
To: mraybuck@adelphia.net
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.
Eric
-----Original Message-----
From: mraybuck@adelphia.net [mailto:mraybuck@adelphia.net]
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.
Sent: Saturday, September 29, 2007 8:46 PM
To: Eric Kaplan
Subject: XC Results
Eric:
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.
Mark
-----Original Message-----
From: Eric Kaplan [mailto:ekaplan@fte.com]
Sent: Wednesday, September 26, 2007 3:23 PM
To: mraybuck@adelphia.net
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.
Eric
-----Original Message-----
From: mraybuck@adelphia.net [mailto:mraybuck@adelphia.net]
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 [mailto:mraybuck@roadrunner.com]
Sent: Sunday, July 29, 2007 9:19 PM
To: Eric Kaplan
Subject: RE: Running Blog Update
Eric:
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.
Mark
From: Eric Kaplan [mailto:ekaplan@fte.com] 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.
Eric
From: Mark Raybuck [mailto:mraybuck@roadrunner.com] 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.
Sent: Sunday, July 29, 2007 9:19 PM
To: Eric Kaplan
Subject: RE: Running Blog Update
Eric:
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.
Mark
From: Eric Kaplan [mailto:ekaplan@fte.com] 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.
Eric
From: Mark Raybuck [mailto:mraybuck@roadrunner.com] 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 [mailto:mraybuck@roadrunner.com]
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 run....in 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 [mailto:ekaplan@fte.com]
Sent: Thursday, June 21, 2007 11:30 PM
To: mraybuck@adelphia.net
Subject: RE: Back on the Track; Back on the Roads
Mark,
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...
Eric
-----Original Message-----
From: mraybuck@adelphia.net [mailto:mraybuck@adelphia.net]
Sent: Wednesday, June 20, 2007 9:44 AM
To: Eric Kaplan
Subject: Back on the Track
Eric:
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.
<<<<<
[end]
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 run....in 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 [mailto:ekaplan@fte.com]
Sent: Thursday, June 21, 2007 11:30 PM
To: mraybuck@adelphia.net
Subject: RE: Back on the Track; Back on the Roads
Mark,
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...
Eric
-----Original Message-----
From: mraybuck@adelphia.net [mailto:mraybuck@adelphia.net]
Sent: Wednesday, June 20, 2007 9:44 AM
To: Eric Kaplan
Subject: Back on the Track
Eric:
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.
<<<<<
[end]
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).
Introduction
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.
Eric
Eric
Subscribe to:
Posts (Atom)