Well as this post is launched, the gun should be going off at the San Diego Rock n’ Roll Marathon.  I have raised over $2500 for Cancer Research and Patient Services in the 18 weeks I have been training.  I also have the motivation of all the folks who wrote to me about their friends and family members affected by cancer.  Folks like:

 Augusta Rouget, Sharon Borre, Claire Charles, Stanley Bengston, Dolores Baker, Dan Byrne, Kevin Cheda, Stan and Mary Ellen Lance, Kellie Mackin, and Patty Bogle.

In fact I think it was a good sign when I pulled up behind this plate in traffic the other day.  Kinda puts my little 26.2 mile run in perspective.  Like my training friends tell me, “If you think running a marathon is tough, try chemotherapy”

I’ll be logging in ASAP to give you all a run-down of my morning in San Diego.  See you then.

Monday – Since we ran 18 miles on Sunday, I met some of my team mates for a recovery margarita at a Mexican restaurant.  Surprised I was not as stiff and sore as I thought I would be.  “Yes, please, Extra Salt on that margarita…I’m in training!”.

Wednesday – Managed to get a 50 minute run in while attending the California Animal Nutrition Conference at California State University at Fresno.  While everyone else was enjoying the social hour I was running around the University farm grounds.  I sure felt better after my run. 

Saturday – Today’s run was an hour, for roughly 6 miles, in Santa Rosa.  We got our travel documents for next weekend.  My flight leaves at 8:40 am out of SFO on Saturday.  That means the 5:00 am shuttle from Petaluma.

Next time I update this Training log willl be after the Marathon..

Monday -Weather is forcast to head to Highs in the 90’s and 100’s this week, but it was pleasantly cool for my “recovery run” .  Good Fast run, with no soreness from the trail running last weekend.  5 miles in 40 minutes as usual. 

Tuesday- Uh-oh it’s definately getting warmer.   I really had to work to .keep my pace and I seemed to have trouble getting my breath.   The evening heat didn’t help any.  Normally I can count on a evening breeze to keep me cool.  I ran my 6 miles in about an hour, but it wasn’t easy. 

 Thursday – in the words of my buddy Doug “DAYYYMN”, it was hot.  105 on the covered dock at work at 5 pm.  Since the rest of the family is off showing cows, I have to cover a few chores at home.  First a water hose break, then a bunch of heifers decide to try to escape.  By the time I look up, It’s 6:30 and I missed track practice.   Oh well…I got a long run on Sunday.

SUNDAY- Left Cloverdale, headed south to Geyserville on the frontage road.  It’s 9 miles to Geyserville, and we have a 4 hour run slated for today.  I made the first 10 miles in under 1:30.  I am Smokin’!  So is the pavement…The longer I’m out there the hotter it is getting!  I covered the next five miles at a steady jog, with the mantra of don’t stop, keep running as the sweat lays a trail a blind man could follow.

Historic Note:

Last year on this run I got sick and got picked up by the SAG wagon at mile 14.  Since then I have had this monkey on my back that this run is tougher than me…I was determined to not wave a white flag.

I was good…I drank water at all the support stops, I did a Wilderness Athlete BLAST! gel at miles 5 and 10 and 15.  But my quads were screaming…and I had to walk…

From mile 14 to mile 17  I WALKED.  Now granted I was able to keep a 4MPH pace walking ( I run a pretty regular 6mph pace).  Each time I would try to break into a shuffle or a run, my stomach would slosh, and I could feel my calves twitch ready to cramp….So I walked…

At mile 17 I saw our starting point in the distance and I utterered a string of epithets that is still hanging in the air over Asti, and I made my self run the last mile. (This is called the BITE ME! mind set. Any distance runner can tell you about the bite me zone) My coach ran it in with me praising me like a well behaved dog.  I ran up the steps of the Cloverdale Transit depot and did my Rocky Marciano dance, before a leg cramp convinced me to take a salt tablet, drink some water, and find some shade…

After about 1/2 a gallon of water and a handful of pretzels I was feeling back to my old self.  I made a note to pack salt tablets for any run I do without my Wilderness Athlete Hydrate and Recover drink mix.  The lack of Sodium and Pottasium  had slowed my water uptake, and my profuse sweating had me dangerously close to dehydration .  At the end of the day I ran/walked 18 miles in 3:45. (about 30 minutes longer that I should be running…)   Sources assure me that I won’t encounter hot weather like that in San Diego in two weeks. (Average start temp 60 deg F avg finish temp of 70 deg F)

Later I found out it was 87 degrees in the shade, and I saw runner after runner brought back in the SAG wagon, and I was thankful that I had beaten the Geyserville Run Monkey off my back. I gave him a good kick as I swaggered to my car and had a recovery meal of a Nauvoo Blue Cheese burger and a Blue Moon Ale at Mike’s At the Crossroads.
Weekly mileage 28 miles
2 weeks to race day!

Monday- After taking an “archery-induced” break from training, I made a conscious effort to get back on my regular training schedule.  Even though I had gotten up at 4:00 am to deliver Doug to the airport shuttle, I managed to get out on the road that evening and put in 4.5 miles in 40 minutes.  It felt real good to stretch my legs and breath hard.  I slept real well that night!

Tuesday – Ran a shorter than usual Tuesday run.  4.5 miles in 45 minutes.  Still feeling a little peaked. 

Thursday -Track practice was a little more intense this week.  We stretched the high intensity interval to 4 minutes with a 2 minute rest time.  After 4 of those sets i was ready to call it a night.  Still I managed to keep a 8 min mile pace during the Hi intensity portion.  Call it 3 miles worth of running.

Saturday-Ran at China Camp State park on the Shoreline trail.  It was nice running under the oaks with a breeze coming off of San Pablo Bay.  One thing about trail running, is that you have to really pay attention to wear each step is landing.  I’d say that it increases the dificulty of a run by 10%.  Add to that watching out for mountain bikes, and a 3 hour run is a HECK of a workout.  I was in the low 9:00 minute times for the first 10 miles, but on the return trip I found myself walking more.  I accompanied a fellow Rock and Roll trainee for the last 2.0 miles, and it kept me running, rather than just walking it in.  I figure I got 16 miles in.  I sure felt the additional soreness in my abs from maneuvering on the uneven trail. 

Weekly total : 28 miles

2 Weeks to Rock & Roll Marathon.  Next Saturday is my Longest Training Run of the Year!

Monday- Changed directions on my recovery run, and left out the hill.  Finished 4 miles in 36 min. 

Tuesday – Ran Solo at Schollenberger.  Took me 3 miles to get in the groove.  Was fine from there on.. got 6 miles in  in under an hour.  Smattering of rain, but nothing serious.

 Thursday- the usual warmup and drills at track.  Then 10 sets of 1 minute runs with 30 second recovery.  I wasn’t 100 percent.  probably shouldn’t have had that brownie just 30 minutes before the track workout…

Saturday- Ran a 3 hour course on the backroads of Windsor.  8 mile out and back around the airport, in 80 degree temps.  I hit the 8 mile mark at 1:25 and finished in 3:00 total.  That’s a 11:15 mile pace.  If I can maintain that pace on race day I will finish around 4:54. 

Monday – Good run at a fast pace.  Had some lower leg (calf and Shin) stiffness.  Still pulled out a great time.  Followed the run with shooting my bow while still trying to catch my breath.  It was humbling to say the least.  My Effective range is cut to about 35 yards after a 5 mile run.  Good thing to know if I find myself breathing hard this hunting season.

Tuesday – Wind was HOWLING across the Petaluma River and I packed it in after 2.5 miles.  Miserable day.

Thursday – Missed the track workout to finish up some paperwork for measuring some Pope and Young Entries.

Saturday- Ran from McNear Park, out I street and out San Anmtonio Road.  It was a hilly course.  This was the  same route that I ran the Saturday before Easter, three weeks ago.  This time though, I was “in the zone’.  My first 11 miles I did in 110 minutes(10 min/mile average).  I then went back out and climbed the first hill to get an additional 3 miles.  Ended up with 14 miles in 2 hours and 30 minutes.   

Weekly mileage 20.5 miles

total mileage to date: 187.5

7 Weeks to Rock n’ Roll Marathon!

Mon- The wind blew all day today and I was reluctant to go out and run this evening.  At 6:11, I donned a windbreaker and went out.  For the first mile I noticed my legs were more stiff than previous Mondays so I spent 5 minutes diligently stretching.  (I guess that Saturday run was tougher than I thought.)  The hill on Walker Road was easier than I remembered.   After decending the hill I felt my legs loosen up and I seemed to really find a pace where my breathing and stride worked well together.  When I hit our driveway, I glanced at my watch and it was 6:56.  My net run time for the 5 miles was 40 minutes.  2 minutes faster than my best time to date. 

Tuesday – Ran by myself again at Schollenberger park.  6 miles in 56 minutes.  Uneventful.   

Thursday – Did the track workout but I was having trouble staying motivated.  Seemed that the rest of the team felt the same.  Did 4 reps of 3 minutes /2 minutes intervals, but it was a grind to say the least.  I got through it but it wasn’t my best day.  Track seems to be a consistant 3 miles

Saturday- I showed up to the training in Yountville  about 45 minute early.  Runners were supposed to start at 10 am. Turns out one of my mentees decided to run early.  I ran with him on his second out and back  to get in a quick 5 miles in 42 minutes.  We made it back to the starting point as the runners were starting out.   I brought up the rear since I was the Sweep for that day.  I ended up accompanying some of the slower paced runners back in, leaving no runners behind.  So my last 3 miles was at a pace well below my goal pace.  It really made me pay attention to my breathing, and running form.  Apparently, it meant a lot to the folks I ran with.  They seemed to really appreciate that I was there with them.  Pretty gratifying, even though I was well below my average pace.  Total mileage for the day was 11 miles.  Had a potluck luncheon with our honorees in Jackson Park to finish out a worthwhile day.

 Weekly mileage 25 miles

Total to date: 167 miles

Mon- Did a 4 mile run in about 35 minutes. felt pretty good after last week’s 12 miles.  Managed not to wipe out this time at least!

Tuesday- Ran with Scott from the Triathlon team.  It was a blustery evening at Schollenberger park.  We did the first 2 miles at an easy 10 minute mile pace, then ran along the river to the Sheraton and back and finished the loop again.  Total time 56 minutes for 6 miles.  Good run

Thursday – I left an open bar and steak barbeque to go do my track workout.  The highlight of the night was 10 reps of a minute sprint and 30 second recovery.   Of course we did the lunges, and butt kicks and grapevines with a mile warmup.  We finished the night with core-building excercises like planks and, pushups.  Needless to say, I had worked up my appetite by the time I got back to the barbeque! 

Saturday-  Had a great trail run at the Point Reyes National Seashore.  I was expecting a 14 mile day but was pleasantly surprised to get a slight reprieve.  We did 9 miles.  4.5 miles out to Arch Rock and back.  I lost track of time, but this year, I ran more than I did the year prior on the rolling hills.  The next day I noticed my ankles were sore for the first time.  I attributed that to uneaven trail. 

Weekly total 22 miles

Total to date 142 miles

9 weeks to Race Day….

Monday – Came home from work and shot with the girls.  Pretty soon it as dark. So I fixed dinner, (Burned the Burgers), and was pretty darn grouchy to every one around me.  Finally at 9:00 pm, I figured out why I was in a funk….I had skipped my run.  So I threw on my shoes, and stepped out the door at 9:05 pm , with my headlamp and reflective vest.  22 minutes, and 2.5 miles later I was huffing and puffing at the top of the hill on Walker road.  Felt a lot better too! 

So I turned around and flew down the hill cranking out what felt like a 7 minute mile down the grade.  Just before I hit mile 4, I neglected to pay attention to the uneven asphalt and turned my left ankle and knocked myself rolling.  After dusting myself off I was back into my rhythm, just glad it was dark and I didn’t have any witnesses. 

My 40 minute timer went off about 2 minutes before I hit the end of the driveway.  So I finished up with a time of 42 minutes for a 5 mile run.  As I walked into the house my wife raised an eyebrow when she saw the blood from the scraped knee but was kind enough to not say anything…I slept very well that night.

Tuesday – The ankle was defiately sore this morning, but seemed to loosen up as I walked on it throughout the day.  we will see how it holds up tonight.  A couple Ibuprofen should help.  I ran alone at Schollenberger for 2 miles, then stretched until, Scott from the Triathlon team showed up.  Ran another 2 miles with him and then finished up the last two miles by myself.  Solid 10 minute mile average for the whole period, with the last 4 miles in the 9 minute mile range.  Ankle held up well throughout the workout. 

Thursday our track workout was cancelled, so I took Erin to Novato to shoot her bow.  I expected her to shoot about 5 or 6 ends, then call it a day.  15 ends later, we had completed a Vegas 450.  She ended up with a 195.  My 423 with 8x’s was not my best day but I sure got a kick out of Erin shooting there with the guys from 18 meters. 

Saturday, I met up with Joel and Kristen at McNear Park for a 2 hour run.  Joel quickly out paced me, and I seemed to really struggle for my breath.  I must have walked 3 of the 12 miles.  My legs felt great on the hills but I just couldn’t get a rhythm and my breathing was pretty shallow and inefficient.  I chalked it up to a bad day and finished the run in 2 hours 15 minutes. 

Weekly total 22 miles

Total to date: 120 miles

Monday – Ran a shorter run this evening…only about 4 miles.  I cut out the hill which usually adds about 1 mile to my run.  Consequently, I was back to the house in about 35 minutes. 

Tuesday- I met up with another Team in Training member.  She was fighting the same chest congestion I had the week earlier.  After 2 miles she felt it was best to call it a night.  I did another 2 miles along the river and headed home to celebrate Erin’s birthday.

Thursday- Track consisted of the usual drill withthe highlights being 5 sets of intervals.  2 minutes at the faster pace and 2 minutes of recovery pace.  Including warm-ups and drills I covered about 4 miles.  I was happy that my average pace on the fast intervals was about a 6:30 mile for a  sustained 2 minutes.  On about my third interval I was able to knock out a 2 minute interval BELOW a 6 minute mile pace.  That is huge for me! 

 Saturday- We met at Analy High school and hasd a run time of 1:45.  I figured I could push myself to do a total of 11 miles that day for an under 10 minute mile pace.  Well according to Google earth the course was closer to 12 miles than 11, and I came in at 2 hours even.  (For the locals, the turn around was Stony Point road on the Joe Rogota Trail.)

Sunday, I felt good.  Helped Natalie feed hay, and did chores and shot my bow out to 70 yards.  I have yardages marked out to 100 yards in the barnyard.  I’ll be ready for Bigfoot at the Western Classic this year!

 Weekly total 23.84 miles

Total for the season 98.09 miles