Dave Ferris

Nah, this Nov. it will be 6 years since my last race-Santa Clarita Half. I actually did a respectable 1:35 but I was 52 and the wheels started coming off, one injury after the other. I just lost all interest in racing and pushing myself. Testing the waters as they say again with these track workouts. Who knows maybe it will re-ignite that competitive spark again. I know I've been a flake as far as getting out there. Can't do it during the week, hate the traffic. On the weekends something's always going on gig or rehearsal wise it seems. Hell I haven't even been out to Cheeseboro or Ahmanson in ages, I miss the trails for sure. LA basically sucks with the traffic 24/7. You end up never wanting to leave your hood. That 101 is a nightmare all the time. I used to run Runyon Cyn. back in the early '90s at lunch time in the heat of the day when I was working at Musician's Institute in Hollyweird. I remember it was short but really steep climb up to Mulholland. Congrats on your 4:11 at Long Beach. That's awesome for just running on the chops you already had. I used to do that when I was younger. That course has changed dramatically since I used to do it all the time. I'll always have special memories of LB-it was my first marathon in 1988 at 3:45 and then my PR at age 47 in 2000 at 3:14:20.

Excellent Phred, congrats !! That is a large field ! Like I think I said earlier in the thread, I tend to stay away from the large events these days. I enjoy being able to walk right up to the start without the parking and other logistical problems associated with big races. It's nice at the end too not having to hassle with the throngs to get to your car and get outta there.

Joe P-a big congrats on your first Half finish, that's terrific man ! Yeah the infamous "pit stops", they always come at the most inopportune time. Sounds like you ran a good conservative time and came out injury free, that's what it's about. Make sure to take a few easy weeks before easing back into any serious training. When I was racing halfs, I remember my trouble spots were always around 9 miles or so. But if you're running on empty, those last 2 miles at mile 11 can seem like 20, I know. Hey good luck to you Phred in Ottawa. Must be right around the corner. Don't go out too fast and try and have fun with it. Is it your first ? SL--I gotta get out there and run with you guys . My only lame excuses are the gas prices and traffic. I'm just sticking close to home if I'm not gigging these days. Stopped at Future Track that Sunday awhile back, met Gloria and mentioned you. Also didn't know that Phil worked there. We've run every year at the Rattle Snake Run in Griffith Park from the Race Ready people's house. We run up to the Hollywood sign, Phil usually kicks everyone's butts; he's a great runner, really strong on the hills. Speaking of hills, good luck Sat. at Malibu Creek. Bulldog is the second toughest hill trail run in LA imo. The first being the MT. Wilson Toll road 10 mile climb out of Eaton Park in Pasadena. One year preparing for the Long Beach Marathon, we ran that long Bulldog loop something like 6 Saturday mornings in a row. I hope the weather cools down a bit for you by Saturday, I think it's supposed to. My running is going well. I had 3 consecutive weeks at 40 miles and then last week the bod was telling me to take the mileage down a bit to 32. Gonna see if I can get back to 40 this week and hold it again for awhile. Running 6 days with one day totally off. Also going 2 days to the gym for about 35-40 minutes of stretching, core stuff and my new trigger point massage toy I've had for a few months now. It takes all the kinks out of my calves, IT band, hamstrings, quads, etc. This new "Grid" along with the older "TP Massage Baller" and "Quad Baller" are the main reasons I've been able to get my mileage back up to a respectable level. Highly recommended for all runners. http://store.tptherapy.com/The_Grid_Revolutionary_Foam_Roller_p/tpt-grd.htm A few days a week I've also been doing about 15 minutes or a little over 1.5 miles barefoot on the inner artificial grass surface football field at the Glendale College track. My feet, and other connective leg muscles feel much stronger since I've been doing this. At my age, you have to look for every little advantage to keep you in the ballgame...

Thanks Cliff but it was more due to my inexperience with running that distance. Has I mentioned it was my first 5K , I'd only done 10K, halfs and full marathons. I was a still a youngster at 44 too. I'd be hard pressed to break 21:00 thirteen years later. I remember hitting the first mile split in 5:40 with a running club member and thinking HOLY S..T !!! I'm going way TOO fast, what the hell am I doing ?!...I've got 2.1 more miles to go!! I somehow hung on but it was VERY painful--more so then any Marathon I've done. Here is someone everyone should know about...If you guys want to see someone who's REALLY fast and just turned 61, check out my friend Nolan Shaheed. He holds WORLD RECORDS in many age group categories in the 800, 1500 and 5K. He's a great Trumpet player who as worked with Stevie, Count Basie, Marvin Gaye, the Temps and many others. http://www.nolanshaheed.com/Bio.htm http://runningtimes.com/Article.aspx?ArticleID=15251 http://www.letsrun.com/2010/shaheed0128.php There's an audio interview at the bottom of the page, very cool, check it out. http://recoveryourstride.blogspot.com/2010/01/nolan-shaheed-fast-guy-with-fastinating.html Personally I don't know how he does it with the food thing, he weighs under 130. I'm always eating little snacks here and there. At dinner which is my only "full meal" of the day, I chow big time. He's very humble around other musicians, never "talks" about his running. You wouldn't know he's even a serious runner much less a World Record holder, elite runner.

Well since that week of bumping up the mileage to 51 running 7 days straight, (that used to be a normal marathon training week) trying to re-capture my youth, I've been injured. I ran 63 miles 9 days in a row. About day 4 or 5 I started noticing this numb pain on the bottom side , of my right foot, towards the outside. So as typical "runner mentality" goes, I didn't think much of it. After the 9th day in a row the pain after I completed a 7 miler was so severe I could hardly walk. This was Sept. 22. I tried taking more "off days" and generally scaling back my runs for a month hoping it would go away...it didn't. Went to the podiatrist on 10/17, she took some x-rays, nothing serious showed up like a fracture ( though she told me stress fractures usually don't show up on x-rays) , she thought it was just a deep tendon strain or bruise. She "ordered" me not to run for 3 weeks so I've just been alternating the road and mountain bike and a little gym stuff. I've got a few more days here, it's feeling much better, so hopefully I'll be back running a little by 11/16. I'm actually enjoying the Mountain bike the most. I've been climbing these Verdugo mountain fireroads in the back of my house 3 or 4 days a week. It's a 3 mile climb, usually takes 40-45 minutes to get to the top. Gets my heart rate up big time. It can be scary coming down though, a lotta loose rocks and huge ruts in the road, really pretty dicey in places so I'm constantly on the brakes. But I really miss running, hopefully my foot will be cool by next week. Joe-good luck training on your half. Hal Higdon has some excellent books on training. I have a few of them myself. He's a nice guy to talk to as well. I think I met him at the Boston Marathon Expo years ago.

That is simply the best way to look at the big picture. A BIG congrats Phed on your half time, smokin' man. Your training paid off. Still Learning- likewise. I know breaking 2 hours for the half is a big goal with many runners so an extra congrats to you on that. We had optimum weather this past sunday so I'm sure that helped. Still as crowded as those R&R events are (I tend to stay away from those, don't like crowds anymore, been there done that) that's an excellent time that corresponds with your Camarillo Marathon time. Congrats on finishing your first Marathon and at 49 no less! If you only do one or a hundred, the first one is always special. Mr. Nightime--good for you man. The hardest thing is to start. Ease into it, let your body tell when to increase the intensity and distance. Don't worry about running for right now, walking the 5K would be great! Definitely get your wife going, a couple that trains together, stays together. If I could give any advice to beginning runners or people simply trying to get fit it would be- Listen to your body. Don't do too much too soon, save it for tomorrow, next week, 3 months, a year from now. Look at the big picture. When I run do my Sunday run with a group of runners on the trails , I often get asked the most common question by fellow runners---"so what are you training for"? My answer is simply, "life and quality of ".

Here's a not so short synopsis of my running history. Pull up a chair, it's a long read. My first race was the Long Beach Marathon at age 35 in 1988. I was basically living on the road and acquired a lot of bad unhealthy lifestyle habits and wanted to change that. I'd run since my early 20s although I never considered myself a "runner". I'd go for 5 miles one day , skip 3 days, run maybe 3 and wouldn't run for a month. So all over the place with no plan or any type of consistency. I picked up this book written by some contributors to "Runners World". At that time it was the only book that I saw available written on training for the Marathon. It was part about the basics of running to preparing for the Marathon distance. From what I remember, a lot of it was inspirational too. I found it fascinating. I was always reading it on the plane and in the airports. I started running more on the road since there was nothing going on in the day. I didn't know how far or how fast I was running. I just went out and ran and turned around when it felt like I should and headed back to the hotel. The whole time I'm still reading this book but not really thinking about actually attempting the 26.2 distance. So this went on for probaly about 8 months and I was starting to get a little fit so I picked the LB Marathon in May of '88. It was still about 5 months off. I followed the advice of the book, I did maybe 3 long runs, again I can't remember how far but it seemed far enough. So I just went for it. I knew nothing about pace, mile splits, whatever. I just ran. That's the way everyone should approach their first Marathon. Just run to finish and forget about the watch. I ended up doing 3:45. I didn't know if that was considered good or what. I wasn't in any running groups , did all my training by myself, so I had no clue. After that I got involved with a running group/club in the San Fernando Valley called the "Basin Blues". There were some pretty knowledgeable, amazing and competitive people who really taught me the ropes of training and racing. I started doing the track intervals every Tuesday night, I never missed one in like 5 or 6 years.. I would even not take a gig if it meant missing the Tuesday night track workout. They also introduced me to running on trails which to this day is my favorite running environment. One of the main guys of the club was a few years older then me. Along with his wife, they had done the original "Iron Man" in Kona, Hawaii something like 8 years in a row. They were both animals. While their main focus was running they also put in time on the bike and in the pool to prepare for Iron Man. I started doing these infamous "20 milers" every friggin' Saturday morning in the Santa Monica Mountains. Ridiculous 45 minute straight climbing up a 7% grade in the searing heat , in the rain, didn't matter. These folks were out of their mind and I was just following along. So of course Marathons to them were just another training run. I remember vividly one year at the Long Beach Marathon with this over achiever guy. Bill and I were at Mile 22 and it was a really unseasonably hot day for May. I'm suffering big time and not into it at this point at all. In fact my mind is telling me, I hate this shit, this the LAST one, no more Marathons. Bill looks over at me with about 3 miles to go and says "So what are we doing next "? I didn't even have the energy to answer him as every bit of last ounce was being used to try and get through the next few miles. I wanted to shoot him though. They were always flying around the country and doing at least one a month. At track on Tuesday they'd announce--"hey there's a Marathon in Cincinnati this Sunday. Louise and I are flying out, anyone want to join us" ? I did 3 one year with them and that seemed like enough for me. Anyway that's how I really got way into it. Some of my most memorable races were: My only NY Marathon in 1989-3:23 The Portland (Oregon) Marathon in Oct., 1990 - I ran this to qualify for my first Boston Marathon. My qualifying time for my age group (35-40) was under 3:15:59. I just squeezed in at 3:14:40. I thought the qualifying time was UNDER 3:15--3:14:59, I didn't know they gave you the extra minute. So the whole race I'm doing the math in my head the best I can and trying to calculate my finishing time. Finally at around Mile 20 your mental state is barely functioning so you can't even add 2 & 2. So I'm looking at the clock above the finish line about 250 yards out, looking at my watch, watching the time count down and thinking...SHIT-go, Go, GO , I GOTTA MAKE THIS!!!! I've never dug so deep and pushed at the end of a race so hard since. All three Boston Marathons: The first is always the most memorable. I was having a really bad day, had this thought of dropping out. I stopped in the first aid tent at 13.1 and the aid is saying..."Is this your first Marathon" ? and I said NO!! but it feels like it. Terrible bone chilling New England "spring" (this is spring?! you gotta be kiddin' me) cold and rainy weather but I sucked it up and still managed a 3:28. On the finish line photo I look like death warmed over. My best Boston was '95 when I did a 3:18:41. I was feeling pretty proud of myself until I saw how far I was down in the race results for my age group that evening. The most serious runners from around the world come to Boston and I was way down there in placing. I did the infamous 100th running of Boston the following year but it was bittersweet because of the massive crowds. They had something like 35,000 people on a two lane road from Hopkinton on into town. I literally couldn't pass anyone till the Newton Hills almost 13 miles in. By that time I was so used to this plodding pace, my legs couldn't pick it up and I finished in a disappointing 3:48. As far as racing achievements go, I was most proud of at age 47 returning to the site of my first Marathon, Long Beach in 2000 and running a 3:14:20. A 20 second PR (personal record) 10 years after my other PR at age 37 in the Portland Marathon. I trained like a mad man for this, something I could never do at that level again. Not only physically but mentally. I was never a "fast guy" , just mediocre and consistent. If certain fast guys in my age group chose not to show for a local race, I could take first or second in my age group, but only at small local races. My 10K pr is 38:40 at 40 years old in the "Jet to Jetty" at Dockweiler State Beach in Playa Del Ray. Half -Marathon is 1:28 on a hilly course in San Pedro when I was 42. And 5K is 18:45 in my very first 5K, the Gardena 5000, run under peer pressure from my new running club in '97 at age 44. At the other extreme I've run one "ultra-Marathon". A 50K in the Santa Monica Mountains with some tough uphill sections. I managed to do a 4:33 and swore I'll never be on my feet that long again. The Ultras are not my thing. I've completed 23 Marathons and and had one DNF (did not finish) due to passing a kidney stone at mile 20 of the Culver City Marathon in '96. Dozens of half- marathons, 10Ks, a few 10 milers, not as many 5Ks because they are a bit too intense for me. I figure I've logged somewhere between 45,000 and 50,000 miles in my life. I still generally feel good and hope to continue on till I can't anymore. Basically I used to run to race. Now I've mellowed and just get out there for fun, the camaraderie with old friends and to stay fit. I haven't pinned on a number since the Santa Clarita half -Marathon 6 years ago...that's a LONG time for somebody that used to race like I did. I ran over 2000 miles a year (at least 38 miles a week) almost 18 years in a row ( I wrote about it in the thread) until the age thing finally started catching up with me. I'm 57 and I average around 30 miles a week but much slower these days. Although last week I had a moment of insanity were I randomly bumped it up to 51 miles running everyday...trying to re-capture my youth. But I'm very happy and thankful for just being able to still get out there and run at a pretty respectable level when many of my running friends, many way more talented then me, have dropped by the wayside either due to injury or burnout. So there's something to be said for mediocre consistency over a long period of time. Here's that old thread /ubbthreads.php/topics/1839827/End_of_07_08_Musician_Fitness_#Post1839827

I believe you meant 10K = 6.2 Long time, pretty hardcore runner here. 23 Marathons completed and still at it. I don't have much time right now to say much more, I have to get in my 7 miles before the singers and misc. students start coming over but when I get a minute I'll try and find that old thread from a few years ago I started about running/working out and general fitness. Congrats on "getting into it". It's as big a part of my life as the piano is.

I was able to borrow a pair of the AKG 451s for the day from a friend of mine so I thought I'd try a pass on Solar. http://www.divshare.com/download/6843503-2a2 Also, I've meaning to put this up too. Polka Dots & Moonbeams. Back on the Yamaha GT2. http://www.divshare.com/download/6843506-3b8

Nice writing Linwood. I liked the colors/textures and voicings in the little interlude after the vocal. Like you said, Cathi does sound good there. I also liked how you played with the rhythm kicks..it gave it the feeling of an odd bar of 3/4 or 2/4. Great job...hopefully she's a music lover and will dig it.

Thanks Roger....boy you can't slip anything past your ears...haha. Thanks Richard, yeah I might just keep the GX, after hearing the recordings again today, I'm thinking to myself...what's not to like? It is hard picking one. Between the sound, touch and weight factors, it's a lotta stuff to think or in my case, stress about. Here's one more I did last night. Billy Strayhorn's "Isfahan": http://www.divshare.com/download/4823731-dcc

Beautiful Linwood! You have that Dave Grusin/Don Sebesky vibe going. The lessons are paying off huh? I like a lot of the inner voice movements. Great voicings too. Now all it needs is a keytar solo.

Great Dave. Keeping in line with the other things you've posted..tasteful and musical. I like those chromatic chords you used on the first ending. I like the verse too. Usually I'm not big on "verses", this one is memorable. Nice touch ending with the verse. Bravo!! Richard...."My Buddy" was nice man!! I always liked that song. The way you changed keys on that was a nice effect. Smooth time feel and groove, it moved right along there. There was a clarity the whole time in your playing that really made it for me. I don't think the average musician or even "keyboard player" has an appreciation or understanding of what's involved with the art of solo piano. Talk about putting yourself out there naked without the aid of bass and drums..... The time feel or lack of is the thing I notice first when listening to solo piano.

Thanks Sue for your nice words. Carlo, I think you do an OUT OF THIS WORLD job, especially considering it's at the end of the day and you've been gigging or teaching or both. That sh..t really saps you, I know. When I'm tired like that I'm worthless to record anything. We all are not 25 or even 35 anymore...I think..haha. Hell, in 2.5 weeks I'm 55. How did that happen??????

That to me sums up what this whole thread is about. How we can take different influences and mold them into one beautiful tapestry of sonic nirvana. I feel this reaches the peak of the summit as far as artistic achievement is concerned. Almost perfect, except one key element is missing.

I liked it Steve. That little vamp in the beginning and the end is my kind of thing. Very effective with the tonal center change.It had a very musical feel to it. The uptempo portion had a nice random sound to it...sometimes it great to do things on the spur of the moment, take some chances. You do that kind of thing so well. That's what makes your playing very unique sounding I think.

Glad to see everyone enjoying this info..more important though, is actually getting something functional out of it. I would say, even if you have a pop/rock/r&b tune where you want to experiment with the harmony or voicing/voice leading...bring it on...here or "chord for a day". I don't feel we should try to intimidate anyone with all the "polytonal clusters" and such. But it would still be a place for that as well. Back to topic....I put this up maybe 10 days ago in "Chord for a Day". It's a "Piano Composition" based on Giant Steps. Not really meant has a vehicle for improv but more of a "Piece". I did include the chord changes so you can see how I was thinking regarding the harmony and movement. I've cleaned it up and changed a bit so here it is... Audio later today hopefully. http://www.divshare.com/download/4151363-3fa Dern...missed an accidental...rather than re scan and uploading ..the last eighth note, Page 2, Bar 2, the B below middle C, it's a B Natural. Ok,there's two. Page 2, Bar 11, Beat 4, RH is a C Natural.