Weekly Group Runs:

Sat nights at 45 minutes after Shabbat from Aviv boxes: 10-14 km Migdal Hamayim Course at a relaxed recovery pace.  Another option is a friendly 7 km starting 35 minutes after Shabbat ends from Rechov Reuven in Sheinfeld.  Finally, there is a large RBS group that meets on Dolev and Dolev one hour after Shabbat.

Monday Nights 8:30 PM:  Speedwork on the corner of Dolev and Dolev.

Wednesday Mornings 5:30 AM  Medium Long Run 16-18 km from the top of Hashoshan

Friday Morning long run. Check Schedule.

 

  
 

view 2007 5k video

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Malky Schwartz


 

 

Club Information

Countdown to Tiberias - January 10, 2008

Marathon Week - Week 19

At long last, my good friends, it's showtime. The big day that was once a distant speck on the calendric horizon is now at hand. After all your arduous work, this is your week to shine, your opportunity to do something that will make everyone around you proud. By this Thursday at approximately 1:00 PM, you will be positively glowing with justifiable pride. Note that you may finish well before then but it will probably take that long until you start glowing because you'll probably be a bit pale until then. When you cross that finish line outside the Golden Tulip Hotel, regardless of your finishing time, you will be a hero. You will have had the courage and tenacity to undertake a journey that less than 1/2 of 1% of people ever take in a lifetime. More than you know, you will be a source of inspiration to your friends and neighbors because you will have gone beyond what man was comfortably designed to do. If you can conquer this, you can redefine the scope of the possible in any other arena of your life.

The primary focus for the next five days is to stay healthy, loose and positive. The small amount of running that we will be doing is secondary to the psychological work you will be doing, preparing yourself to succeed spectacularly in an event that you are eminently well-prepared for. Here is what this week holds in store for us:

Saturday Night: 8k around Narkiss with 6 x 100 meter strides at the end of kilometers 2-7. Refuel at the Wizman Simchat Bat at 8:00 PM.
Sunday: Rest
Monday: 8k with 4k at marathon pace.
Tuesday: 5k easy
Wednesday: Rest
Thursday: 42.2 km
Friday: Recovery Run to Rechovot (just kidding).

If you can drive to Tiberias on Wednesday, please let me know what time you plan to leave and how many you have room for. Also, please let me know if you will be joining us for the celebratory meal afterwards at El Rancho. Shabbat Shalom.

Week 18

Shavua Tov. Only eleven days until you make history. We are now heavily into our tapering period. As you have already deduced from our schedule, the goal is not to transition from peak effort to inertia, but rather to gradually reduce the mileage in a manner that maintains our peak fitness level but allows us to recover from the months of grueling training. Thus, our objective over the next eleven days is to run the minimum that will not cost us our hard-earned conditioning.

Research shows that it takes three days to reap the physiological benefit of a good workout and also that leg speed starts to be lost with six days of slow or no running. Therefore, we are going to keep reminding the body what it feels like to run fast (although no more gut-busting interval sessions.) Here's what this weeks hold in store for us.

Saturday night: 10k recovery run. Run at a moderately easy pace, If you are too sore to do it Saturday night, do it on Sunday but it's important not to miss recovery runs, especially this one. Those of you who have been doing the recovery runs consistently and properly can testify to the phenomenal benefits that these runs provide. A recovery run will facilitate blood flow and help repair microscopic tissue damage.
Sunday: Rest or 10k recovery for those who missed Sat. night.
Monday: 7k tempo at 5 seconds faster than goal marathon pace. Start and end with a one loop cooldown. (11 km total). Meet at Narkiss at 8:30.
Tuesday: Rest
Wednesday: 14k medium long run. Do the run easily but do ten 120 meter strides at the end of each kilometer from kilometers 4-13.
Thursday: Rest
Friday: 18 km Deir Rafat. Leaving from rom the Aviv boxes at 7:00 AM. Personally, this is one of my favorite runs. It's half trail and half road and every step is spectacularly beautiful, especially at this tim eof the year when the hills are in full bloom. The best part of this run, though, is that it is like our victory lap, insofar as that it ends the serious training stage of our marathon preparations. Whatever happens in the marathon, you will feel a soaring sense of accomplishment after you finish the run. Don't miss it..

Once again, I caution you to cut the junk out of your diet. Stay away from heavy desserts and sweet drinks but don't consciously diet. Make sure that you eat breakfast and that you drink at least two cups of water with every meal. Eat intelligent high carb meals and make sure that you include a significant source of protein (eggs, fish, meat, fowl) at least once a day. Have a great week.

Week 17

Ahhh......the Magic Taper. The mere sound of the phrase rolling off the tongue is soothing balm to the runner's aching muscles. Well, my friends, we are there. After today's sensational 38 km run, the hay is in the barn and you are officially declared marathon ready. All you need to do now is recover, maintain your peak fitness and stay healthy. Although we gradually reduce the mileage during the taper, we do not reduce the intensity of the runs until the last week. Marathoners need to continuously be reassured that they have not lost fitness and by reminding the body how to run fast, you will maintain peak fitness and soothe your fragile psyche. Incidentally, there is nothing you can do in terms of workouts at this stage to get fitter. What you can do is properly target the appropriate zones in the reduced mileage that we will be doing and to get plenty of rest. Here's what this week holds in store for us:

Saturday night: 8-10k recovery run. Run at a very easy pace, If you are too sore to do it Saturday night, do it on Sunday but it's important not to miss recovery runs, especially this one. A recovery run will facilitate blood flow and help repair microscopic tissue damage and whether you realize it or not, you've got plenty of that from Friday's run.
Sunday: Rest or 8-10k recovery for those who missed Sat. night.
Monday: 10k tempo at 10 seconds faster than goal marathon pace. Start and end with a one loop cooldown. (14 km total). Meet at Narkiss at 8:30.
Tuesday: Rest
Wednesday: 16k medium long run. Run the first 4k and the last 4k very easy and run the middle eight km
at goal marathon pace.
Thursday: Rest
Friday: 24 km Lamed Hay Rd run starting with one Narkiss loop from the Aviv boxes at 7:00 AM. Another dress rehearsal. Wear your marathon shorts, shirt, shoes and socks. Bring your gels and anything else you plan to use in the marathon. Do the first 7km, 30 seconds (at least) slower than goal marathon pace, then do the next 10 km at 10 seconds faster than marathon pace. Take the Zachariya hill VERY EASY and finish strong (HM pace) to Gan Haplastic before jogging the last kilometer to Charzit.

Time to cut the junk out of your diet. Stay away from heavy desserts and sweet drinks but don't consciously diet. Eat intelligent high carb meals and make sure that you include a significant source of protein (eggs, fish, meat, fowl) at least once a day. Have a great week.

Week 16

Only 25 days to the marathon. This week is our last hard week and our highest mileage week. After that, we start to taper in order to to regain our strength so that we are at our peak on race day January 10th. Here's what this week holds in store.

Saturday night: 14k recovery run. Run at a moderately easy pace, If you can't do it Saturday night, do it Sunday but it's important not to miss recovery runs. A recovery run will facilitate blood flow and help repair microscopic tissue damage.
Sunday: Rest or 14k recovery for those who missed Sat. night.
Monday: 4 x 2000 meters at 10k race pace (this translates into 10-15 seconds per km faster than half marathon pace) w/five minutes walking/slow jogging to recover in between. Start and end with a one loop cooldown. (14 km total). Meet at Narkiss at 8:30.
Tuesday: Rest
Wednesday: 17k medium long run. Run the first 5k and the last 4k very easy and run the middle nine km
at goal marathon pace.
Thursday: Rest
Friday: 38 km Rechovot run starting with two Narkiss loops from the Aviv boxes at 7:00 AM. This is the final dress rehearsal. Wear your marathon shorts, shirt, shoes and socks. Bring your gels and anything else you plan to use in the marathon. Instead of stopping to buy drinks at Tzomet Nachshon and Mazkeret Batya, we are going to have the drinks waiting for us at these spots to minimize the waiting time and thereby closely simulate actual marathon conditions. Do whatever it takes to make sure that you join us for this run.

Week 15

Shavua Tov and Chanukah Sameach to all. Only one month left to the big day. It is completely natural that you feel exhausted both physically ane emotionally. It has been a long and intense training season and if you have followed the schedule fairly closely, exhausted is exactly how you should feel. This week is fairly relaxed except for the Bet Shean half marathon on Thursday. Next week is our last hard week and then we taper to regain our strength so that we are at our peak on race day January 10th. Here's what this week holds in store.

Saturday night: 8-12k recovery run. Run at a moderately easy pace, If you can't do it Saturday night, do it Sunday but it's important not to miss recovery runs. A recovery run will facilitate blood flew and help repair microscopic tissue damage.
Sunday: Rest or 8-12k recovery for those who missed Sat. night.
Monday: 5 x 1 mile (1609 meters) repeats w/five minutes walking/slow jogging to recover in between. Run the repeats at 5k race pace. If you are running Bet Shean cut down to 3 x 1 mile. Start and end with a one loop cooldown. (13 km total). Meet at Narkiss at 8:30 if you are not away for Chanukah. Otherwise, do the workout on your own.
Tuesday: 8k recovery if you are doing Bet Shean. Rest if you are not. Wednesday: 18 km medium long run if you are not doing bet Shean. If you are running Bet Shean, do 6k easy but run 150 meter strides at the end of each kilometer at slightly faster than race pace.
Thursday: Bet Shean half marathon or Rest if you are not running it.
Friday: 23 km Lamed hay Rd at half marathon pace if you did not run Bet shean. If you did, run an easy 14k as late in the day as possible.
 
Week 14

With just five weeks left to go before marathon week and three weeks to the magic taper, we shift into high gear for the race sharpening and peaking phase of our training. Three more weeks before we begin our twenty day taper leading to the marathon. This period includes the Bet Shean half marathon on December 13th and our final long run, a 38km run to Rechovot. The pace for some of this week's runs will be brisk, Here's what the week holds in store for us:

Saturday night: 8-12k recovery run. Run at a very easy pace, especially if you ran long on Friday. If you can't do it Saturday night, do it Sunday but it's important not to miss recovery runs. A recovery run will facilitate blood flew and help repair microscopic tissue damage.
Sunday: Rest or 8-12k recovery for those who missed Sat. night.
Monday: Marathon Pace Run of 11k after a one loop warmup. End with a one loop cooldown. (15 km total). This is a dress rehearsal folks. Wear the shoes, shorts, socks and shirt that you will wear on marathon day and run at the precise pace you plan to run in Tiberias. This pace should feel relatively easy and one of the major objectives is to develop the discipline not to run faster simply because you feel you have more at the moment. This strategy will always (and I mean always) backfire on race day. Meet at Narkiss at 8:30.
Tuesday: Rest
Wednesday: 20 km medium long run (To Netiv Halamed Hay and back). This is our longest medium long run and is designed to reinforce the physiological benefits of the long run without the muscle and tissue breakdown. Easy pace at beginning and end but run the middle 10 km at goal marathon pace. Meet at Aviv boxes at 5:10 AM (not the usual 5:30) Marathoners have to get serious about these medium long runs on Wednesday. It's too late in the game for goofing off now.
Thursday: Rest
Friday: 23 km Lamed hay Rd. Davening at 7:00 at Nofei Aviv. Start at the Aviv boxes at 8:05 AM (after the school dropoff). The reason we are going so late this week is a bio-rythm issue. This means that we want to condition our bodies to run at a time of day which closely approximates the start time of the marathon (9:00 AM). Overall pace for this run should be 10 seconds/km slower than marathon pace but the 8k from RBS to Tzomet Haela should be run at 10 seconds/km faster than goal marathon pace.

Week 13

With just six weeks left to go before marathon week, we now move into our race sharpening and peaking phase. This lasts our weeks before we begin our twenty day taper leading to the marathon. We are going to be working very hard over the next few weeks. Your body will adapt to the heightened level of training and then feel well rested as we taper for the big day. Here's what the week holds in store for us:

Saturday night: 8-12k recovery run. Run at a very easy pace, especially if you ran the Tel Aviv half marathon on Friday. If you can't do it Saturday night, do it Sunday but it's important not to miss recovery runs. A recovery run will facilitate blood flew and help repair microscopic tissue damage .
Sunday: Rest or 8-12k recovery for those who missed Sat. night.
Monday: Long Hill repeats. 3 x 1600 meter hill from traffic circle at Ben Zeev to the Iriya building. (14 km total) Meet at Narkiss at 8:30.
Tuesday: Rest
Wednesday: 18 km medium long run (1 narkiss loop and rd 10). Easy pace at beginning and end but run the middle 6 km at goal marathon pace. Meet at Aviv boxes at 5:20 AM (not the usual 5:30) Marathoners have to get serious about these medium long runs on Wednesday. They are an important physiological reinforcement to the all important long runs.
Thursday: Rest (you'll need it)
Friday: 36km Rechovot. Davening at 6:00 at Netzach Menashe. Start at the Aviv boxes at 6:50 AM with one loop around Narkiss and then onto Rechovot.

Also, don't forget to make your hotel reservations for Tiberias. The hotel is almost full already.

Week 12

After two weeks of solid hard work and long runs, we get to ease up a bit this week. This would be a pure recovery week except for the fact that we are running a half marathon on Friday. Here's what the week holds in store for us:

Saturday night: 10k-14k recovery run. If you can't do it Saturday night, do it Sunday but it's important not to miss recovery runs.
Sunday: Rest or 10k-14k recovery for those who missed Sat. night.
Monday: 8k tempo run at your goal half marathon pace. Tempo runs should be run at an even pace throughout and not just at a given average speed. The objective is to improve your lactate threshold which is the single most important physiological factor on marathon day when you want to run at a pace that is just below your lactate threshold. (plus a warmup and cooldown loop 12k total). Meet at Narkiss at 8:30.
Tuesday: Rest
Wednesday: 16 k medium long run (1 narkiss loop and rd 10). Easy pace. Meet at Aviv boxes at 5:20 AM (not the usual 5:30) If you are not joining the group, try to do this run in the morning so that you have 48 hours of rest before the TA half marathon.
Thursday: Rest
Friday: TA half marathon. Logistic details to follow later in the week.
Note: Next week on Friday, we are running the Tel Aviv half marathon. Please register individually on Shvoong. Also, don't forget to make your hotel reservations for Tiberias.

Week 11

We are into week 11 of our 18 week program and 8 weeks to Tiberias. Registration has begun for the Tiberias marathon and if you want to join group registration, Monday is the last day to bring me a check or cash for 155 shekels.

Her's what this week holds in store for us:

Saturday night: 10k recovery run. If you can't do it Saturday night, do it Sunday but it's important not to miss recovery runs.
Sunday: Rest or 10k recovery for those who missed Sat. night.
Monday: We will be doing a rare true interval session in which we carefully control the rest time between fast running bursts. The session is 8 x 600 meters with 90 seconds jogging in between (plus a warmup and cooldown). Meet at Narkiss at 8:30.
Tuesday: Rest
Wednesday: 17 km medium long run (1 narkiss loops and rd 10). 7k of the run should be done at marathon pace. Meet at Aviv boxes at 5:20 AM (not the usual 5:30)
Thursday: Rest
Friday: Vineyard 32k. One narkiss loop, run to Roglit, through the vineyard to Givat Yeshayahu and back to Aviv via Rd 38 and do a 1 km cooldown from Park Haplastic to Charzit. Meet at Aviv boxes at 5:00. Back in time for 8:15 minyan in Aviv.
The weeks are all important at this stage. Even if you have been slacking off until now, you still have time to get ready for Tiberias but you need to be committed for the next month. Every run becomes critical at this point so make every effort to run as many of them as possible with the group or arrange to make them up.

Note: Next week on Friday, we are running the Tel Aviv half marathon. Please register individually on Shvoong.

Week 10

We are into week 10 of our 18 week program and 9 weeks to Tiberias. For those of you who have been thinking about doing the marathon but have not yet made a final decision, this week is a good time to do so, especially in light of our long run on Friday.

Her's what this week holds in store for us and please note the changes from the printed schedule (the new revised schedule is attached in a sepaerate email).

Saturday night: 12-14k recovery run. If you can't do it Saturday night, do it Sunday but it's important not to miss recovery runs.
Sunday: Rest or 12-14k recovery for those who missed Sat. night.
Monday: We will be doing a 15k marathon pace run on Nachal Dolev in Ramat Bet Shemesh (not narkiss). Meet at the corner of Dolev and Yarden at 8:30.
Tuesday: Rest
Wednesday: 18 km (not the usual 16 km) medium long run (2 narkiss loops and rd 10). Meet at Aviv boxes at 5:15 AM (not the usual 5:30)
Thursday: Rest
Friday: Rechovot 37k. One narkiss loop, run to Rechovot and do a 1 km cooldown in Weizmann Institute. We will daven at Yitz's house before the run and hopefully leave by 6:20. There will be a van taking us back to Bet Shemesh at about 10:30.

This is one of our longest mileage weeks. Every run becomes critical at this point so make every effort to run as many of them as possible with the group or arrange to make them up.

Week 9

Shavua Tov to all. This week marks the halfway point of our 18 week marathon training schedule. The emphasis this week is on pacing. If you have been following the schedule closely, you will notice that we alternate weeks between the very long run (e.g. 36k last Friday) and a week in which we scale back on the distance but increase the intensity. Therefore, the theme for this week is pacing and intensity. Here's what the week holds ins store:

Sat night: Easy 10k recovery run. After the stress of Friday's long run, the body needs to recover. However, believe it or not, sitting in front of the TV is not the optimal way to recover. Active recovery which is characterized by fast walking or slow to moderate paced jogging will increase blood flow thereby facilitating the repair of microscopic tissue damage which occurs during the long run. These runs are meant to be extremely easy and you should find yourself less tight afterwards than you did at the beginning of the run. If you are too sore to run on Saturday night or have other plans, you can move this recovery run to Sunday but it is important that you do the recovery run. You can also cut back to as little as 7k and preferably avoid steep hills if you can.

Sunday: Rest or recovery run for those who missed Sat. night.

Monday: Group session meeting at 8:30 on Narkiss. We will be doing our 48 minute fartlek workout . Fisrt we do a 2k warmup loop.followed by a 12 segments of 4 minutes each, where we alternate between relaxed pace (50 seconds/km slower than half marathon pace),
moderate pace (25 seconds/km slower than half marathon pace) and hard pace (5 seconds/km faster than half marathon pace). We repeat each sequence 4 times for 48 minutes in total and then do a 2k warmdown loop. The objectives of this workout are threefold: 1) Improve concentration: By focusing on a specific pace which changes frequently, you will be forced to pay attention rather than meander aimlessly. This is extremely important in distance running when your mind begins to wander and you fall off the pace simply due to lack of focus.
2) Proper pacing: At the end of the day, marathon running is all about proper pacing. This will help you learn to run at a very specific pace and to guage how your body feels at these different paces. 3) Switching Gears: We have all had those runs where we just can't get into gear and feel ourselves slogging along. As paradoxical as it may sound, often the solution is to speed up and allow your body to find a rythm. By switching gears 12 times in 48 minutes, you will develop the art of surging and slowing and develop confidence in your ability to do both. Pay careful attention to how your form changes during the fast 4 minutes and during the slow four minutes. Try to utilize the same efficient form (and arm movement) throughout.

Tuesday: Rest

Wednesday: Medium Long 16k on Rd 10. Meet at Aviv boxes at 5:30. 6k of this run should be run at half marathon pace (from the top of the hill parallel to Yarkon to the bottom of Herzog).

Thursday: Rest

Friday: 23k Lamed Hay Rd. Meet at Aviv boxes at 5:30. 8k from top of hill parallel to Yarkon to Tzomet Haela should be run at 5 seconds faster than HM pace. Push hard until 21k and then warm down for the final 2k.

Week 7

Congratulations. For those of you following the 18 week marathon training program, you have now completed one third or six weeks of your training. This segment is known as base training and the objective was to teach your body to run long, something you all did brilliantly. The next six weeks focuses on pacing and race sharpening. On Friday, a large group ran the 34k to Rechovot despite the formidable scheduling challenges posed by the fact that it was Rosh Chodesh. Although we did not start running until 6:35 (over an hour and a half later than we would have started on a regular day) and the weather was brutally hot by the end, the group ran with incredible heart and character. As far as distance is concerned, many marathon training programs never even go as far we ran today but as you all know, our objective is to do much more than cross the finish line so we go as high as 38 km one month before the marathon.

A personal observation about the long runs. In my opinion, a long run is something to be savored. The body cannot tolerate them too often and therefore, each one is precious. There is far more to the long run than the running. There is the anticipation, the carb loading and jitters the night before, the comraderie, the drink stops, the mutual encouragement, the iced coffee afterwards, the smelly ride back from Rechovot, the swapping of war stories and the pride and sense of accomplishment that last far after the run and even the soreness which you earn as a badge of honor. Yes, we all have busy lives but these are defining moments and it would be tragic to minimize them because you have to get back an hour earlier. Tell your spouse to cut you some slack four Fridays per year and make up for it by doing some extra work around the house.

Her's what this week holds in store:
Saturday night: An easy recovery run of 10-12k in Migdal Hamayim or wherever else you are running. If you did not run long today, push it to 14k and run a bit harder.
Sunday: Rest
Monday: 9k Tempo at half marathon pace on Narkiss. Begin and end with an easy loop for 13k total.
Tuesday: Rest
Wednesday: 16k medium long with 6k at marathon pace.
Thursday: Rest
Friday: Originally we had planned to run the Chulon 10k but its obviously not happening for most of us. Therefore we will do a 23k Lamed Hay Road Run as a challenging pullback long run.


Pre-Season - Week 0

I hope everyone has had a terrific summer and is eager to start the official tarining season. Attached is this year's marathon schedule. The season officially begins on Saturday night (our training weeks begin on Saturday nights) September 1st and there is an 18 week program that will bring you to the marathon on January 10th lean and mean and ready for a spectacular PR. Some notes about the schedule:

1) The schedule is based on a 4x week training program. Theoretically, you can get by on 3x a week as Ari Ferziger has done with great success for three straight years but I caution you about one thing. Long runs are not the place to skimp. It is much better to miss Saturday night than to miss a long or medium long run. Monday nights are crucial because each week we will be focusing on a different aspect of running such as speed, hills, pacing etc. If you are the opposite extreme and want to train more (fat chance) you can add up to 10k on two of the rest days but be sure to maintain a very relaxed pace during these runs.

2) More specific instructions regarding the pacing of long and medium long runs will be provided based on our training progress.

3) There are seven long runs of more than 30k, including the annual run to Jerusalem on Friday September 28th (first day of Chol Hamoed Succot). This may sound like a lot but these runs are the key to marathoning success. You can certainly cross the finish line on less than the schedule demands but as a general rule, the more closely you follow the schedule, the better shape you will be in on January 10th.

4) The schedule calls for participation in four races leading up to the marathon (two 10k's, a 15k, and a half marathon.) It is useful to get some racing experience under your belt in races that don't mean that much in order to prepare yourself for the races that mean a whole lot. If you can't make these races, you should nonetheless try to simulate the race distance on your own.

5) Last year, the running club had eight marathoners and some fantastic results. This year, I would love to increase that number sunstantially. In particular. Len Sundy, Jonnie Klompas, Victor Offman, Yossi Klein, Jon Fineberg, Shimon Levy, this is your year.

6) There will be a separate schedule for novice runners who would like to run a marathon so if you know anyone who might be interested, please have them contact me.


 
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