8 Crazy Nights of Blogging: Night 1

Tonight is the first night of Chanukah, which means it's that time of year for another 8 part blog series. Last year I wrote about 8 races I'd like to run in my lifetime and the year before I wrote about 8 things I love about running. This year's series is going to have a different focus. Since Chanukah comes out late on the Gregorian calendar (on the Jewish Calendar, it's always on time), this year's 8 part series will be more like a review in review. 2011 had a lot of highs and a bunch of lows. I learned a lot about myself, about running, and where it fits into my life. So without further adieu, I present (in no particular order) 8 Things I Learned From the 2011 Training/Racing Season. 

Night 1: I'm a 1 Marathon/Year Runner

2011 was the first year that I attempted to train for a spring and fall marathon in the same year. I know many marathoners that run multiple marathons in a year. I am not one of them. Even if I had finished the Vermont City and Marine Corps Marathons this year (more on this in upcoming posts), I still would have scaled back to only 1 marathon per year again in 2012. Training for 2 marathons in year was way too taxing on me. Between work, family, and religious obligations, I found it difficult to stay motivated and training was no longer fun (more on this later as well). Sometime over the summer training became something I HAD to do rather than something I WANTED to do. At first I thought it might be a case of the summer time blues. It was hot and humid, I had to cut runs short, and my asthma was flaring up. I was ready to defer my MCM entry as early as mid-August, but I stuck with it hoping my racing mojo would come back once the weather got cooler. It never did. I don't know for sure what caused my calf strain which caused me to defer MCM until 2012 but I'm sure my lack of focus had something to do with it.

Happy Chanukah!

Less Than Stellar

Last week was the start of another marathon training cycle. With 16 weeks until the Marine Corps Marathon on October 30, it was time to start "officially" training again. Week 1 of training started off well with a fun form workout on Tuesday and a solid medium distance mid-week run. The form workout consisted of a 10 minute warm-up then 10 x 20-30 seconds at 10 seconds faster than 5k pace. The key was to focus on good form, lifting from the hips and landing with my feet under my center of mass. I did this run on the treadmill because of brutally hot and humid weather. Thankfully the humidity broke Tuesday night, and I was able to run a solid medium distance, zone 2 run (9.15 miles in 1:15) Wednesday morning.

We were invited to go rafting with friends on Sunday which meant Coach had to cut one workout out of schedule so I could run long on Friday. My planned long run was 2:30 on a hilly course. The best way for me to run long when it's not Sunday is to run to work. The plan was to run from the George Washington Bridge, down the West Side, around Battery Park City, and hit the Brooklyn and Manhattan Bridges late in the run before finishing near my office. Unfortunately, I got a late start and had some GI issues both of which forced me to cut my run commute short. It was a solid effort (13.87 miles in 156:15) but I did not get in the time I was supposed. Coach noticed and called me out on it. He said now is the time to focus and get the time and distance dialed in. The Jewish holidays will be here before I know it. This means days in September in October where I can't train. I need to be in good shape now knowing that I'm going to lose time later in the cycle.

Despite, brutally hot and humid weather predicted all week, I'm hopeful that this week will be better. I need to be diligent about getting to bed at a decent hour (before 10:00) and getting out early not only to beat the heat but also to be home with enough time to clean up and get to work. Here's how my week looks:

Today: Total Body Workout
Tuesday: Step-up run: 20 minutes in zone 2, 20 minutes in zone 3, 30 minutes in zone 4, 10 minute cool-down. 1:20 total
Wednesday: 1:00 bike ride (yes, I bought a bike. More on this later) or running form workout. If my bike is ready at the bike shop, I'll take it out for a spin. If not, I'll do the form workout.
Thursday: Coach Diane's ab/core workout
Friday: 4 x 1200
Saturday: Shabbat, day of rest.
Sunday: 2:45 on a hilly course. Run the hills in zones 2-3, otherwise keep it in zones 1-2.

T-Minus 4 Days

A friend asked me the other day if I was wigging out. The taper is usually the time when I start doubting myself and get all nervous that I won't be able to run a good race. This taper has been different. I've had no phantom pains, no nighttime dreams about not finishing the race, and I'm not questioning whether I've trained enough. In fact, I'm in a pretty good place mentally. I'm not checking the weather, because, in all honesty, there is nothing I can do about it. If it rains, it rains. If it's hot, it's hot. I'll adjust my race strategy as needed but there's no use checking every day and obsessing over it. Truthfully, the weather is more of a factor for Mrs. and Lil Ansky who will be spectating and cheering me on.

A few other things:

• We drive up to Burlington on Friday. The Anskys are looking forward to meeting Mike and his family. Since we are both Observant we decided it will be nice to stay in the same hotel and spend Shabbat with another Observant family. Mike's family is cooking Friday night dinner and we're going cook Shabbat Lunch. Mike's oldest daughter is the same age as Lil Ansky. She's looking forward to making a new friend and playing together, along with Mike's other 2 kids.
• Because of Shabbat, I will be at the expo on Friday. There is a meet-up planned for 4:30 on Friday and for 4:00 on Saturday. Let me know if you're going to be at the Friday meet-up, it will be great to meet you in person. Click here for meet-up details.
• For the first time at VCM, there will be runner tracking. Once I have my bib number, I will post my bib number and the link on the blog, Twitter, and Facebook. It will show splits at 10, 13.1, and 20 miles as well as the finish. To the best of knowledge it is not set up to automatically send my progress to Twitter and Facebook. Thanks to Fairpoint Communications for making this happen.

Passover 2011

It's hard to believe that Passover is over. So much goes into preparing for the holiday and now it's over. I had a great holiday celebrating with family in Boca Raton, Florida. My mom and aunt teamed up to make some amazing food, we drank some great wine, and the seders, while traditional, were still very entertaining. I also soaked up plenty of sun sitting poolside and at the beach.

I was only able to run during 4 of the 10 days I was away so I was determined to make them count. I had to early in the morning because, as soon as the sun comes up, it's way too hot to run. Coach planned out the 4 days like this:

 Monday (April 18, the 1st seder was that night): 20 minutes in zone 2, 1 hour in upper zone 3, cool down 10 minutes with an easy jog. The 20 minutes in zone 2 went fine but once I started the upper zone 3 portion of the run, I was instantly reminded why I hate running during the summer months. I started at 5:30 am and it was already 75 and 100% humidity. I know everyone is different but my asthma gets really bad when the humidity is high. I cut the tempo part of the run short at 55 minutes. My heart rate was much than it should have been for the effort I was exerting and I didn't want to risk an attack. 9.61 miles in 1:15:53 (7:53 average pace).

Thursday (April 21, first intermediate day of Passover): warm up for 8 - 10 minutes then run 4 x 7 minutes in zone 4 with a 2 minute recovery. My body felt fresh after 2 days of no running because of the holiday but I was somewhat nervous about another fast paced workout in the Florida heat. Thankfully it was less humid and I got the workout done. 6.83 miles in 53:30 (7:49 average pace).

Friday (April 22, second intermediate day of Passover): recovery run. very, very easy. This run felt easy but when I looked at the data after the run it was much faster than my recovery runs I do in NJ. I chalked it up to the pancake flat terrain in South Florida. No hills to speak of what so ever. 9.07 miles in 1:15:29 (8:19 average pace).

Sunday (April 24, last intermediate day of Passover): 2:45 in zone 2. After Shabbat, my mom and I mixed up my kosher for Passover "sports" drink and I portioned out some dates for Sunday's long run. Even though it's not the most exciting route, I stayed within my parent's development because there are plenty of water fountains and bathrooms. I also didn't want to stray too far from my parent's place in case I didn't feel well and needed to stop. I hydrated often, taking in 8 oz. of the drink every 35 - 40 minutes and eating 4-5 dates every hour (just as I would with gels). The last 6 miles were a grind. The sun was up and it was hot. There were a few moments during the last 45 minutes where I wanted to call it quits but I got through it. 20 miles in 2:45 (8:14 average pace).

Monday and Tuesday (April 25 - 26) were the last days of Passover, and today (April 27) I was traveling home from Florida. I definitely made my running days count, I logged about 45 miles over the 4 days  I got all my running done early, often before Mrs. and Lil Ansky woke up. Getting the miles in were important but so was spending time with family.

Fuel for a Passover Long Run

Passover is a little more than a week away. Many of us are feverishly cleaning, shopping for kosher for Passover items, and deciding when turn over the kitchen. I'm one of the lucky ones, since my family goes away (to Boca Raton, Florida) for entire holiday, all I have to do is sell my chametz and lock the door. I wrote a pretty lengthy post last year summarizing the restrictions attached to food during Passover. As with most other Jewish holidays, there are days where running is off limits. Honestly, I'm looking forward to some extra rest. I have been going full throttle since January and my body will appreciate some extra rest days before the final push to the Vermont City Marathon.

There are intermediate days of Passover called Chol Hamoed where everyday activities including running are permitted. Last year, my wife and mom concocted a homemade "sports drink" using kosher for Passover ingredients. In addition to the drink, I ate dates in place of gels. The combination of the 2 gave me more than enough energy for a 21+ miler last year. I thought I'd share it again for those of you that have a long run planned during Passover:

Passover Sports Drink
24 oz. water
1/4 teaspoon salt
3 teaspoons sugar
1/3 bag jello mix (for flavoring)

Dissolve jello in warm water then mix with other ingredients. Chill and enjoy.


There is one other recipe I wanted to share. Last year, Mom made a Passover granola which was out of this world. I could not eat enough of it and my mother could not make enough of it.

Passover Granola (courtesy of Bergen County Jewish Standard)
3 cups matza farfel (kind of like matza croutons)
1 cup pecans, chopped (mom used walnuts)
1/2 cup slivered almonds
2/3 cup honey
1/2 teaspoon cinnamon
2/3 cup raisins
1/2 chopped apricots
1/4 teaspoon salt

Preheat oven to 325. Place all ingredients in a large bowl, stir with a spoon until mixed. Grease a cookie sheet with sides and spread mixture evenly on it. Bake for 75 minutes or until mixture browns. Watch this carefully after 50 minutes to make sure it doesn't burn. Stir it occasionally. Can be made up to a week or two in advance, Store in an airtight container. Makes 5 or 6 cups.

Something Memorable

I first wrote about the Jerusalem Marathon in my Chanukah series "8 races I want to run in my lifetime." Jerusalem is the holiest city in my faith. We pray about it every day and yearn for the ultimate redemption and the building of the 3rd Temple.

The inaugural Jerusalem Marathon took place on March 25, 2011. Just a few days before, a bomb killed one person and wounded many others not too far from where the race expo was being held). Within hours of the explosion Jerusalem Mayor, Nir Barkat (a marathoner himself) said that the race will go on as planned. "We will not be scared." 10,000 combined people participated marathon, half marathon, and 10k races.

I did not run the race but I know at least one friend that did. Thanks to the power of social media, I was able to find this video which was posted the New York Daily News' "Running Dialogue" blog.




The course covers many important parts of the city 3,000 year old history. From Zion and Jaffa Gates in the Old City to Ammunition Hill, one of the pivotal battles during the Six-Day War.

I turn 40 in December of 2012 and I've been giving some thought about doing something memorable to celebrate my milestone birthday. My initial was goal to try and qualify for Boston. I think I found something better. As Jewish athlete I can't think of anything more memorable than running 26.2 miles through the holiest city on earth.

Quick Update

I've been a bad blogger, the last time I posted anything was 2 weeks ago after Coogan's. I wish I had more time in my life to share every thought that comes to mind. Since the Vermont City Marathon is 10 weeks from today, I thought a quick update on my training would be a good idea.

I have to say, Coach Jeff really knows his stuff. We spent January and February building a big base and I'm beginning to reap the benefits. Here are some of the highlights:

• Last Sunday, my assigned run was 2:45 in zone with 3 minute surges every 20 minutes. I chose a particularly hilly course to start getting my legs ready for the hills in Burlington. What surprised me about this run was how strong I felt on the hills. I increased my turnover and used my arms to power up the hills and recovered well when the terrain flattened out again. Because of a family commitment, I had to cut the run short at 2:30. 17.55 miles in 2:30 for an 8:35 average pace.
• It was pouring this past Wednesday so I decided to run inside in the treadmill. I'm not the biggest fan of the treadmill so when I am forced inside I try to make things interesting. Wednesday's run was 1:30 in zone with surges every 20 minutes. I ran the first hour as assigned but when it came for me to surge at 1:00 I kept up the fast pace and finished the last 30 minutes like this: 10 minutes at 7:47 pace, 1% incline, 10 minutes at 7:41 pace, 0.5% incline, 5 minutes at 7:37 pace, 1% incline, 5 minutes at 7:31 pace, 0.5%. 11 miles total in 1:30 for a 8:11 pace.
• The best run of the week came this past Friday. Once again, my assigned run was 1:30 with surges every 20 minutes. I decided it was time to start running to work (lower Manhattan) again. I took a bus to the George Washington Bridge Bus Terminal and head down the West Side. During the first few miles, I wasn't feeling it. It was dark and there were no runners on the northern part of West Side path. The sun started to come up and the further south I ran, the more runners I started to see. When I hit the ship terminal around west 59th St., I decided to increase my pace just like I did on the treadmill a few days before. My last 4 mile splits were 7:49, 7:58, 7:51, 7:27. 11.14 miles in 1:30:06 for a 8:05 pace. I had the runners high the entire day at work and I was super productive.

Today was the Jewish festival of Purim. It is a fun holiday commemorating the Jews of Persia overcoming an plot to destroy them. Kids and, some adults, dress up in costumes, we give treats to our friends, and we have a festive meal. It is one of Lil Ansky's favorite holidays and I didn't want to ruin it by disappearing for 2 - 3 hours for a run. So I took today off and enjoyed the festivities with my family. 

Next Sunday I will be traveling to Denver for work and I will not be able to get a run in before I have to leave for airport. Coach put some tough workouts on my schedule this week to make up for it. Tuesday I have a 12 mile step up run where I need to run miles 1-3 in zone, 4-6 in zone, miles 7-11 in zone, and cool down for a mile. Friday I have road intervals, 7 x 8 minutes at 5k pace with 2 minute recovery. While I am in Denver I hope to meet up and maybe run with Coaches Jeff and Diane and Matt. 

The countdown to Passover is officially underway. 4 weeks from tomorrow night, I will be sitting down with my family in Boca Raton, Florida for the first seder. In the next few weeks, I will be sure to share some recipes that got me through a 3:00 long run during the intermediate days when it's permissible to run.

Lastly, congratulations to everyone who ran the New York City Half Marathon and the Los Angeles Marathon today.  

The 2011 Chicago Marathon

Several of you have asked me what my thoughts are about this year's Chicago Marathon falling on the day after Yom Kippur. This may come as a surprise but I don't have a problem with it. This is a much different situation than this year's Ironman World Championship in Kona falling on Yom Kippur or when NYRR scheduled Queens Half Marathon on Rosh Hashana a few years back. This year's Chicago Marathon is on the day after Yom Kippur. Is it the best idea to run a marathon after fasting (no food or water) or 25 hours before the race? Definitely not. I am not a medical professional but I think you could run a marathon the day after a fast day. You have to be 100% on top of your nutrition and hydration. I would also suggest eating  substantial pre and post fast meals. I would not expect to PR but you could finish the race. If you're looking to PR or BQ, I would suggest finding a different fall race.

Giving Thanks

Several co-workers of mine have asked me this week if I celebrate Thanksgiving. I was surprised by the question. I've always considered Thanksgiving an American holiday. I'm sure in it's original form Thanksgiving has more Christian themes but over the years it's become more of an American holiday. Giving thanks is not an unusual concept in Judaism. We give thanks every day in our prayers, we give thanks after we eat a meal, and we give thanks during all Jewish holidays. Eating a festive meal is also not uncommon, being able to watch football at the same time is. Joking aside, here are some of things I am thankful for:

• Living in the United States: I am thankful that I live in a country that allows me to practice my religion openly without fear of persecution. I thankful that I can express my opinions in the spoken word as well as in writing on this blog, Facebook, or Twitter. 
• My Family: I am thankful for a loving wife and daughter. They are my biggest fans and support me unconditionally.  They may not understand why I would want to go out and run 20 miles on a brutally cold Sunday morning in February but they always ask "how was your run?" when I get home.
• Friends: I value all of my friendships. My friends outside of running remind me every day that running is only one part of life. To my running friends, thank you for your support, encouragement, and overall positive energy. To those that I've been fortunate to meet in person and run with, thank you for the company. To those that I have not yet met, I hope that our paths cross soon.
• My Coaches, Jeff and Diane: Thank you for helping me unleash my potential. Thank you for sharing your knowledge with the running community via Twitter, Facebook, e-mail, and your live show. Thank you for coaching athletes of all abilities.
• Race Organizers, Volunteers, and Public Safety Officials: Thank you for putting together great races that I look forward to racing year after year. Thank you for braving the same conditions I do to make sure I have a great race experience. It's not easy standing out there for hours on end in the extreme heat, cold, rain, or snow to point us in the right direction, to hand out cups of water, to put a finishers medal around around necks, to keep us safe. This is a good place to mention that if you are running a Turkey Trot sometime over Thanksgiving weekend, please thank the volunteers for taking the time out of their holiday to make sure we have an enjoyable experience. 

Happy Thanksgiving!

Balancing Running with Work, Family, and Observance

Last Sunday, I was a guest on the Geeks in Running Shoes podcast. On episode 17, Jason was talking about how difficult it was getting his miles while working full time, going to school, and having a family. While co-host Ray does not yet have a family, he is in school full time and often works long into the night studying and completing assignments.

Jason and Ray wanted to pick my brain and find out how I balance my running with work, family, and my Jewish Observance. Here are some of the tips I shared on the show.

1) Find that part of the day where you can run consistently: for me it's early in the morning before work. On most nights I am in bed at 10:00 and up at 5:00. I am usually out the door by 5:30. During the week, this affords me a solid hour to run before I need to be back in the house to give Lil Ansky breakfast and for me to shower, get dressed, and go to work. On the weekend I might start a little later but always before Lil Ansky wakes up. For those of you with kids, you how hard it can be to go out for a run once the kids wake up.

Early morning works for me, it may not work for everyone. For some of you, the evenings might be better. For others lunch time might work. The point  is find a time during the day and stick with it.

2) Run to work or school: If you can, leave a bag of clean clothes, towel, toiletries at work or school the day before and run to work the next day. You'll find it invigorating and the endorphins are better than a cup coffee. Lastly, you can show off at work or school by saying that you ran there that morning. 

3) For most of us, running is just a hobby: Unless you are getting paid to run or to train someone, running is something we enjoy doing, but it's not the most important in our lives. On the show, I told Jason and Ray that family and religious obligations ALWAYS come before running. I've blogged before about my observance of the Sabbath on Saturday and my observance of Jewish holidays. Those are days for me to go to synagogue, to reflect, and to spend time with family and friends. Running is off limits on those days.

4) Bring your family to a race: most local races have runs of various distances for the the kids. This is a great way to expose your kids to your hobby and get some miles in. Last Sunday there was a 5k to benefit Lil Ansky's school. I offered to run the 1 mile with her but she wanted to run it solo. I made sure to be there at the final stretch to cheer her on. Once she finished, she mentioned she wanted to do another one. This time of year is a great time to get the family involved. Many turkey trots are family friendly. It's a great time to put the competitive juices aside and have fun.

We spoke about other topics as well. If you haven't listened to the show you can download it here or from iTunes.

What works for you that allows you to balance running with work, family, and other obligations?

Totals for September 2010

Total Number of Runs: 11
Total Miles: 90.46
Total Time: 13:21:44

Average Distance per Run: 8.22
Average Time: 1:12:53
Average Pace: 8:51/mile

The Jewish holiday "season" dominated September. Although it's a hectic time of year, I enjoyed quality time with family and good friends with lots of good food  and single malt scotch. Needless to say, running took a back seat and I was pleased with whatever miles I was able to get in. Now that my holidays are over, I look forward to restoring a sense of normalcy (is there really such thing.). That means regular work weeks, getting back to a normal diet, Lil Ansky having more than 10 school days in a month, and running a least 4 days per week. Next up for me is the Terri Roemer Paramus Run (I'm running the 10k) on October 17.

Old Race Bibs Make Great Sukkah Decorations

Four days after Yom Kippur is the festival of Sukkot. One of the primary requirements of the 8 day festival is to eat your meals in a Sukkah. The Torah says:

"You shall live in booths seven days; all citizens in Israel shall live in booths, in order that future generations may know that I made the Israelite people live in booths when I brought them out of the land of Egypt." (Leviticus 23:42-43).

We eat in a temporary structure so that we remember how our ancestors lived while traveling through the desert after their exodus from Egpyt. Some Torah commentators give another reason for eating outside. They say that we leave the comfort of our homes to remind us that ultimately G-D is our protector. Just like He protected the Israelites in the desert, so too He protects us in modern times.

Anyway....one of the fun parts of preparing for the holiday is to decorate the sukkah. Usually, our sukkah is decorated with plastic fruit, wind chimes, and some projects that Lil Ansky made when she was younger. This year, I added a more personal touch to the sukkah by hanging some old race bibs.

Chag Sameach!

Yom Kippur 5771

 

Yom Kippur begins tonight at Sundown. It is considered the holiest day on the Jewish calendar. Starting tonight at sundown, I will be spending the next 25 hours fasting and in synagogue praying. It is customary before Yom Kippur to ask forgiveness for any wrongdoings I committed during the past year.

In that spirit....Please forgive me for anything that I may have to done to hurt, embarrass, or upset you. I will try to do better in 5771. May you be inscribed for a year of health, peace, and prosperity. 

New Fruit Fail

One of the many customs of Rosh Hashana is to eat a "new fruit," meaning a fruit that has recently come into season that we have not had the opportunity to eat yet. For many years my parents would buy figs or dates. Other new fruits included star fruit, guava, papaya, persimmon, and pomegranate. So after we made kiddush (the traditional blessing over wine) and hamotzei (the traditional blessing over bread), my mom brought out the new fruits for 5771. We usually play a game and try and identify them. No one in the family, not even my dad who is a biology teacher succeeded. The first one looked like this:

Can you guess what it is? Give up? It's a Mamey, also known as a memey sapota. It is grown primarily in Mexico and other Central American countries. When ripe it's taste most resembles a combination of pumpkin, sweet potato, and maraschino cherries. Unfortunately for us, this mamey was not ripe. It was impossible to peel and slice. When I bit into it, it was chalky and tasted like bathroom spray.

The second fruit looked like this:

Any idea what this one is? It's a quince. A quince is a relative of the apple and pear and mainly found in Asia and the Mediterranean. Unbeknownst to us, a quince is not eaten raw because of it high tannin content. It's best used in jams, jellies, and preserves.

I give the Paramus Fairway Market  for showcasing exotic fruits that can be used as new fruits for Rosh Hashana. However, I also blame them for this year's new fruit fail. If you're going to showcase exotic fruits that most of have never seen, it would have been nice to include some signage about how to pick a ripe mamey or let us know that the quince should not be eaten raw.

 

Shana Tova! aka Am I Ready For Rosh Hashana?

 That's the question Michelle asked me today. The conversation went something like this:

Me: "Well, the meatballs are made. Mentally and spiritually I'm definitely not ready."

Michelle: "How do you get ready mentally and spiritually?"

Me: "Honestly, I'm still figuring it out myself."

See, the Jewish High Holy Days begin tomorrow night. That's right Rosh Hashana begins tomorrow night at sundown. The High Holy Days are thought of as a time for introspection, to renew one's relationship with the Creator, and to think of ways to improve in the coming year (5771). To help get us in the "mood" we start saying Selichot prayers at least 4 days before Rosh Hashana to start asking forgiveness for our transgressions in 5770. During the 2 days of Rosh Hashana (Thursday and Friday), I will spend more time than usual in synagogue asking G-d to forgive us and to pray for a successful, healthy and peaceful new year.

Not all Jews observe the holiday like do. Some simply don't work and spend time with their family and/or friends and talk about all of the happy, and, not so happy moments of 5770. For those that must work or can't make it to services, JewsOnline is streaming all important High Holiday services on it's website. 

So to answer your question Michelle, no, I'm not ready! You would think that after so many years of observing the holiday, I would know exactly what to do to prepare. But I don't. The day to day aspects my life take over and BOOM! next thing I know it's Rosh Hashana. I don't have much time now. All I can do is concentrate on my prayers, hope to be inspired by the Rabbi's sermon, be kind to others, enjoy quality time with my family, and hope that a favorable fate is sealed for me on Yom Kippur.

May 5771 be a year of peace, health, happiness, and prosperity!
Shana Tova U'Metukah! (that's Hebrew for "have a happy and sweet new year.")

From the Archives: Preparing for a Day of Fasting

From sundown Monday until sundown on Tuesday I will be observing the Jewish day of fasting called Tisha B'Av. Translated, Tisha B'Av means the 9th day of the month of Av. While not as holy as Yom Kippur, Tisha B'Av is a sad and solemn day on the Jewish Calendar. We mourn the destruction of both Temples in Jerusalem, the first by the Babylonians in 586 BCE and the second by the Romans in 70 CE.

I will not be working on Tuesday instead, I will spend some time in synagogue praying and reciting mournful poems (called dirges). While I am home I am allowed to use the air conditioner in my house. Not eating and drinking for 25 hours is hard, especially when it's hot out. But there is a way to prepare so the fast is not unbearable. I've re-posted this article several times since I've started this blog usually right before Yom Kippur, the holiest day on the Jewish Calendar and Tisha B'Av. I'll re-post it here with some modifications for this year.

To learn more about Tisha B'Av, click here.
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Preparing for a Day of Fasting

A question I hear over and over again from co-workers and others who have never fasted for 25 hours is "how do you prepare for a fast?" Over the years, I've figured out what and how to eat the day before the fast.  As a runner, I couldn't help but  notice some similarities between the way I prepare for a fast and the way I fuel for a long run or marathon.

It may come as no surprise that the main component of a pre fast meal is complex carbohydrates. A group of Israeli doctors studied 5 men and 8 women between the ages of 19 and 64, all healthy. All spent their fasts indoors and staying mostly in air-conditioned rooms. The researchers wanted to know whether the discomfort of a food-and-water fast could be influenced by the composition of the pre-fast meal, and if so, what basic nutritional components would promote the easiest fasting. Their findings, summarized below, were published in the September issue of the Israel Medical Association Journal.

They found that the protein-rich meal created most discomfort and side effects during the fast. Weight and blood pressure decreased at the end of the fasts that followed each of the three types of meals, and heart rates increased after the high-fat and high-carbohydrate meals but not after the protein meal. There was a 40 percent increase in blood urea nitrogen and more excretion of sodium and creatinine after the high-fat meal and least after the high-carbohydrate meal.

Water is better conserved when one eats a meal high in complex carbohydrates, such as rice, pasta, beans, and other pulses. When protein breaks down, however, more water is excreted as urine to eliminate nitrogenous metabolic products from the body. (source article: Jerusalem Post, September 25, 2001)

Now that I've mentioned some scientific findings, here is how I will be preparing for the fast:

During the day:

• Hydrate, hydrate, hydrate!
• I ate a substantial breakfast of cereal , fruit, and whole wheat toast
• I will eat a light lunch in order to save my appetite for the pre fast meal

Pre Fast Meal:

• Potato soup. This is one of my favorite soups. It is a hearty, "stick to you bones" kind of soup. Soup is also hydrating and filling.
  
• Israeli Couscous
  
• Grilled Salmon. On Yom Kippur I ate chicken. We eat fish before Tisha B'Av because it is forbidden to eat meat or poultry between the first day of Av and Tisha B'Av. The reason is that during this time the sacrifices and wine libations in the Holy Temple ceased. 
• Assorted steamed veggies

Since I am not a coffee drinker, I do not have to worry about caffeine withdrawal. If you do drink coffee, start cutting back a few days before the fast. Also, do not drink alcohol with your pre-fast meal since alcohol causes your body to get rid of water.

Lastly, I wanted to briefly mention the post fast meal. The key here is not to eat too quickly. I usually start with a glass of orange juice. The tradition in my family is to eat cold noodles with cottage cheese. My dad and wife like to include cinnamon.

"One who mourns Jerusalem will merit to see her happiness, as the verse (Isaiah 66:10) promises: 'Rejoice with her greatly, all who mourn for her'"—Talmud Taanit 30b.

A Mini Break

I haven't run since my 21 miler last Sunday. No, I am not experimenting with a 5 week taper before the Pocono Marathon nor am I injured (knock on wood). The rest of the week has gone something like this:

• Monday & Tuesday: no running due to my observance of the last two days of Passover.
• Wednesday & Thursday: we were driving back from Florida. Getting a run in wasn't going to happen.
• Today (Friday): We got home later than expected yesterday due to some significant construction projects on I-95. Once we got home, I had a bunch of stuff to do when I got home and I didn't get to bed until 11:30. I was bone tired from the drive so I allowed myself to sleep.

Since tomorrow is Shabbat, my next run won't be until Sunday. Coach Jeff assigned me a 2:45 long run with 3 minute surges every 20 minutes and a fast 3-4 minute finish. I am looking forward to getting out there on Sunday and rocking my long run. I'll admit that before my vacation, I was feeling a bit tired and worn out. I hate to say it, but there have been times recently where running was something that I "had to do" rather than something I "wanted to do." I'm hoping that the extra rest will rejuvenate me for the final push to May 16.

Passover Long Run

I couldn't wait to get started this morning. After Shabbat mom and Mrs. Ansky concocted my kosher for Passover sports drink. Before I write about the run here is the recipe:

Passover Sports Drink
24 oz. water
1/4 teaspoon salt
3 teaspoons sugar
1/3 bag jello mix (for flavoring)

Dissolve jello in warm water then mix with other ingredients. Chill and enjoy.

Back to the run. I decided to stay within the confines of my parents' development. Within the development there are sub-divisions each with a bathroom and water fountain. I started out about 5:45 hoping to get most of run done before the sun came up and baked me to a crisp. I utilized the bathroom once and the water fountains often during the run. I tried to vary the scenery by switching off running an outside loop then an inside loop. Each time I finished an inside loop, I stopped at the pool area in my parents' sub-division for some of the sports drink. Once the sun was up it started to get hot. By 8:30 I started to feel the heat. I continued on, but paid close attention to my body. I had no qualms cutting the run short if I felt like the heat was too much. Thankfully that didn't happen and I made it to 3 hours with no incident.

21.30 miles in 3:00:10. Average pace 8:27.

I am now off from running for 4 days. The last days of Passover begin tonight at sundown and end Tuesday night. Wednesday and Thursday, the Anskys will be driving back from Florida. My next run will probably be Friday morning before I go back to work. 

Recipe: Passover Granola

I know that Passover is half over but I wanted to share an awesome recipe that Mom made. Quality snack are difficult to find during Passover, crackers, pretzels, and peanut butter are all chametz and not kosher for Passover. There are potato chips and cracker-esque things for Passover but they are not that good. My mom made Passover Granola and we can't stop eating it. I am sure many of you have made your own granola but this is an awesome healthy snack that we are enjoying during Passover.

Passover Granola (courtesy of Bergen County Jewish Standard)
3 cups matza farfel (kind of like matza croutons)
1 cup pecans, chooped (mom used walnuts)
1/2 cup slivered almonds
2/3 cup honey
1/2 teaspoon cinnamon
2/3 cup raisins
1/2 chopped apricots
1/4 teaspoon salt

Preheat oven to 325. Place all ingredients in a large bowl, stir with a spoon until mixed. Grease a cookie sheet with sides and spread mixture evenly on it. Bake for 75 minutes or until mixture browns. Watch this carefully after 50 minutes to make sure it doesn't burn. Stir it occasionally. Can be made up to a week or two in advance, Store in an airtight container. Makes 5 or 6 cups.

B'Tayavon!

Greetings from Sunny Florida

The Anskys are having a grand ole time in Boca Raton. Our seders were really nice. Mom cooked up a storm, we drank some really good wine, soaked up some rays, and most importantly spending quality time with family, including my soon to be 99 year old grandmother.

I have been running. I won't bore you with the details. You can read about them on my Dailymile page. Yesterday was the only full day of Chol Hamoed (the intermediate days of Passover where it's permissible to run, watch TV, drive, etc...). After a leisurely morning at home, we spent the afternoon at South Beach Park hanging out on the beach, swimming in the ocean, and playing in the sand. After dinner, we took Lil Ansky to Boomers for a night a go-kart riding and arcade games.

Shabbat doesn't start until 7:30 p.m. in Boca so we took advantage of the long day by visiting the Wakodahatchee Wetlands in the morning. It's a habitat for herons, egrets, turtles, fish, and of course alligators. If you're a photography buff and find yourself near Delray Beach, FL I suggest you visit. After lunch, I helped Mom cook for Shabbat then it was time for a pre-Shabbat swim.

That's it for now. Shabbat is tomorrow which mean more quality time with family. Sunday is long run day. That should be interesting given that it's still Passover. I wrote about my Passover nutrition plan about a week before Passover, check it out here. I will definitely let you know how it goes.

Shabbat Shalom!