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

Courtesy of RedShortsFilms
Malky Schwartz


 

 

Ari Ferziger's Running Profile Page     reply

Profession: Lawyer

Year Born: 1969

Phone: 052.830.1782

Running Goals: Rediscover the joy of it all. Stay healthy.
 
Profile:
  Ari ran a personal best 3:32 marathon in Israel. He generally runs three times per week, averaging 45 kilometers per week. Amidst a busy life, Ari strives for balance in his running schedule. He thanks Coach Chaim for keeping us motivated and appreciates that, without knowing the guys are waiting on the corner, it would be awfully hard to get out of bed at 5am on a cold morning. His goal for Tiberias is to set a new PR.

Personal Records
10k  
1/2 Marathon 1:37:25 (Jerusalem 2007)
Marathon 3:27 (Tiberias 2013)

Post: December 23, 2007

I agree with Coach Chaim: Taper is sweet. We deserve it. We've been training pretty hard these past 4 months. Truth is, I had thought we started the long runs a bit early but I am now a believer - in that we all are psychologically strong in putting up with 3+ hours of sustained effort.

C.Chaim: You exceeded your own past performance . You put together a great schedule and motivated a bunch of busy guys to get out and get running.

We are fortunate to have this group of similarly-situated runners. BH our lives are all full of many important commitments, including family, religious, community, work (for most of us), etc. It would be so difficult to get out at 5am on a cold morning without knowing you are all waiting on the corner or running those fast-paced hill repeats alone. Early runs through the beautiful hills and valleys of Bet Shemesh with the group are definitely a highlight of living here.

I still don't like the end of the Rehovot run. Somehow, I don't thrill as much as some others in bowling over old ladies doing their pre-shabbat purchasing. That said, it would be impossible to get through these long runs without the camraderie of the group. 4 and 3 years ago, we were a much smaller core and I didn't see much of Chaim and Rich after the start of the run (although, fond memories and gratitude to Len and Shimon for pacing me through 20k of my 30+ks in those early years - fantastic that you have now also drank the Chaim Kool-Aid, errr are also enjoying the thrill of marathon preparation ;) ).

This year's new addition is our including some nutrition in our during-the-race-regimen. Thanks to Hammer Gel for getting CRC kashrut supervision. Thanks to Rich and R.D.Asher for shlepping from the US. Looking forward to having Hammer Israel import it in the future. My big hope is that a few gel packs will enable me to avoid the 35k leg-cramps that plagued me last year. I have finished the last 2 long Rehovot runs without the totally washed-out feeling, so my hopes are high.

Looking forward to Tiveria!

Post: January 10, 2007

So Gary asked for some post-marathon reflections for the benefit of the "less advanced" runners. Well, after reading the other blood-and-sweat accounts, I would sure be intimidated to go this route....

I'm here to tell you it ain't that hard. For anyone who sets a goal of crossing the marathon finish line, know that it can be done and does not require putting aside all other commitments in your life in order to do so (not that I do not have the utmost respect and admiration for those who choose to do so). This is my third year at the Tiveria marathon and, as the hevra will tell you, no one accuses me of over-training.

My formula continues to be 3x/ week with the third being the ever-increasing "long run." For me, this generally means: casual 10-12K on Motz'Sh; joining the running club on Monday night; and ever-increasing long runs on Friday morning.
The "Long Run". I believe the key to finishing a marathon to be the weekly long runs. This begins with feeling comfortable on a "base" of say, 15K. From there, move up to 18, 21, 24… Two months before race day, you want to be able to run a 32, then scale down next wk to say, 25. Up to 35, down to 25, up to 38. From then on, you taper down and then run your race. I think 3 long runs of 32 or more are a minimum (this year we ran 4 or 5 and I believe it helped). Don't miss your long runs! Lance Armstrong did and possibly the World's greatest athlete said that the marathon was the hardest thing he had done. The reason why he was so discouraged: he missed his long runs. Do your long runs and, one way or another, you will finish the marathon.

Pacing - Training. You get a sense of pacing from your training runs. Consider a goal time per K for the marathon and then see how comfortable you are with running at that pace on the long runs. I subscribe, in principle (I did it in Yr
1 but not the last 2) to the negative split idea, in that – on race day – go with the pace you know you have handled comfortably on your long runs, and then after you know you will finish the race, ramp up to a faster pace if you think it will work for you.

Pacing - at the Marathon. Run with people who are running your target pace. The Tiveria marathon has professionals who wear shirts with "3:15", "3:30", "3:45"
and "4:00" on the back. Large groups of runners go out with them and then the pack thins out over the course of the race. These guys are great. Our fancy GPS watches are helpful training tools. However, on race day, nothing beats just saying to yourself: all I need to do is stay with THAT guy.

Hevra. I don't know how anyone does this without a support group. Who is going to get out of bed at 445am on a Friday morning if there isn't some other guy waiting that you promised to meet on the cold, dark street corner? Connect with others and start together, catch up, commiserate. Sometimes we didn't have the same run planned that day but connected for part (ie, one guy started his 15K while another had already run 5 and would run 5 at the back end). That helps too. On that note, many thanks to Chaim, Rich, Yitz, Haggai, Gary, Akiva, Jon, Ophir, Shimon, Len, Johnny and the others for being that guy waiting on the corner.

Running the hills and valleys of the Bet Shemesh area is one of my favorite things about living here. We have a great "neches" in this group and this area.

Enjoy it!
Kol tuv, -Ari

 
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