tricountable

In reality, everyone is good in bed.

2011-10-09T15:46:00.001-07:00

Close eyes. Shutdown brain. Pause as necessary. Restart brain. Open eyes. What's there to not be good at? Bed is the one place where laziness is rewarded.

- John Dobbin

Why don't I run very fast?

2011-02-09T20:20:00.000-08:00

Running Fail - Watch more amazing videos here

It's dangerous.

Purple is the color of connection to the 7th chakra.

2011-02-08T20:01:00.000-08:00

I have officially reached the Nike+ purple level, having tracked over 2,500km (1,552mi) with their technology!

There are six levels that correspond to total kilometers run:

Yellow (0-49km, 0-30mi)
Orange (50-249km, 31-154mi)
Green (250-999km, 155-620mi)
Blue (1,000-2,499km, 621-1552mi)
Purple (2,500-4,999km, 1553-3106mi)
Black (over 5000km or 3107mi)

I am a big fan of the Nike+ GPS App on the iPhone. Now, if I can get my work emails on it, I would be a happy, happy guy.

Here is the weird part - that equates to almost 219,000 calories - 62 pounds of fat. Somehow I ate enough to overcome that and a bit more. I hear "show mommy how the piggies eat" playing in my head.

2 miles completed tonight, as scheduled. Picking away at the 1,552 miles I need to reach the Black level!

10 Years as an IBMer

2011-02-07T20:36:00.000-08:00

I have officially finished my 10th year as an IBMer. The work in my work-life balance equation - but I have probably have given over 50% to them over the years! Last year, I travelled for work all but three weeks, and stayed on a client site five weekends. But it is what keeps me employed... and provides the challenge to keeping a schedule. I've been in closet sized fitness rooms with broken treadmills (I had one shut off while I was running. It stopped, but I kept going! They gave me free parking - not sure the connection.) I've run through the dark, then found that there was no path beside a busy stretch of highway. I have even completed 19 miles on a treadmill, due to the heat outside. And somehow, I have found a way to run 7 marathons through it all.

I have renewed my commitment to making it happen. I know I can; I just have to put myself in the mindset. As I pursue a Smarter Planet*, I can also pursue a stronger me - I don't need to sacrifice one over the other.

* Smarter Planet is an absolutely brilliant, timely presentation of the current state of technology, and what we can do in the near future.. this vision is one of the things that keeps me going throughout the day.

10% of 2011...

2011-02-06T20:50:00.000-08:00

... and have I achieved 10% of what I set out to do this year?

I have shaved 8 pounds off - so of the 50 that would be ideal, I've over achieved. Some of the other things I want to get back to - like my novel and having more get-togethers with friends at my place, well those are still in the works.

I have locked in on a training program for the Dahlonega 5k on March 5th. It's just 4 weeks away, so a 4 week training plan has been found!

4 Week 5k Training Plan from the Salt Lake Running Co.

This plan is designed for anyone who would like to finish a 5K and who is not concerned about any time goals. Due to the limited timeframe of this training plan, participants should not expect to perform at their top ability. Runners should be prepared for beginner's level running before beginning this program.

XT stands for Cross Training, which includes activities like elliptical, swimming, cycling, spinning, aerobics, fast walking, etc. XT days should be aerobic by nature, but low impact on the body.

Run days may be a combination of running and walking. It is recommended that runners spend a minimum 5 to 10 minutes stretching after the run is completed on the "Run" days.

WK, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
1 Rest/Stretch, Run 20 min, Stretch/XT, Run 20 min, Stretch/XT, Rest/Stretch, Run 2 miles
2 Rest/Stretch, Run 25 min, Stretch/XT, Run 20 min, Stretch/XT, Rest/Stretch, Run 2.5 miles
3 Rest/Stretch, Run 30 min, Stretch/XT, Run 20 min, Stretch/XT, Rest/Stretch, Run 3 miles
4 Rest/Stretch, Run 20 min, Stretch/XT, Run 25 min, Stretch/XT, Run 15 min, 5k!

Part of the challenge here is that I will be on a cruise during week 2. First, I am probabaly going to be eating like a beast, and second, who wants to go running on a cruise?!?! I am going to try to work it out. It is only a total of an hour or two out of my time, so I think I can make it. St. Maarten, St. Thomas and Nassau. Some time in the sun.

I will keep in mind that the Dahlonega 5k is being held to support Prevent Child Abuse America. That should keep up the motivation.

Bananas are good for you. Honest.

2011-02-05T21:10:00.000-08:00

I am laying here watching The Good Son, a 1993 psychological thriller in which Macaulay Culkin plays this crazy ass kid tormenting the younger Frodo Baggins, Elijah Wood. All this after watching Sanctum in IMAX 3D, and a wonderful dinner at Terrace at the Ellis Hotel. Had the sweet potato gnocci and the braised short ribs. Incredible. What a night!

Lobster Bar BCP

Of course, now I feel like a little like a troll. I was pretty good early in the day, having only a smoked turkey hot dog (what a weird collection of words!) and even on a wheat hot dog bun before the movie.

At the movie, I did indulge in some popcorn - why else would one go to a movie? - but insisted on just a smidgen of the simulated butter-like topping.

I even missed my 3 mile easy run. I am breaking down!

So, watching a movie plus a great meal plus, oh yeah forgot to mention, banana cream pie at Chops Lobster Bar, plus a missed run. Let's call this day shot and move onto the next one!

Put some panties on before you touch the food.

2011-01-30T08:49:00.000-08:00

Just watched Death at a Funeral on Netflix. Wildly funny.

"I've got to get myself together. Everything is copasetic. I'm gonna forget about the poo poo in my mouth!" is probably the most inappropriate quote in any movie, ever.

Part way through, Oscar (that is not a valium high) ends up naked on a rooftop. Then, I realized he is another of the Gentleman of '73 - James Marsden. I really can't believe he was born in the same year as I was. Damn. Is it even possible to get twice his bodyfat?

Six and a Quarter Men

2011-01-29T20:55:00.000-08:00

I woke up this morning knowing it was weigh in day. I wasn't able to weigh in last weekend, since I was at the Niagara Ice Wine Festival. I had a great time, and had so much ice wine - definitely not conducive to losing weight, but I tried to count the calories. But when you are eating homemade marshmallows toasted over an open fire with an ice cab franc and ice vidal with an ice wine syrup infused cheesecake lollipop, there is a ever so slight chance that you might lose track. I thought, for sure, I was on my way to missing my target of dropping 2 pounds a week.

As it turns out, I did make the goal! I am down 8 pounds so far this year, thankyouverymuch. So I celebrated. I took my guy and a quarter body and hit the Five Guys. I know, I know - don't say it. Here is how I convinced myself that it was ok - then I'll tell you how it got even worse.

When I use to go to Five Guys, I would get a cheeseburger (which we all know means a double) with fries. Beautiful, hand cut, fresh french fries. I was usually able to down about half the fries - that's what Five Guys considers "a serving" - for a total calorie count of somewhere in the neighborhood of 1,150. That's one thousand, one hundred and fifty calories. I've been pursuing 1,500 net a day, so I went for the little cheeseburger, no fries, for a total of 550 calories. It was the first real meal of the day, and I had a 3 mile run on the books for the day, so I was feeling good. Feeling proud.

Then I was tempted with five little words: "Wanna go to the Vortex?"

The Vortex is the home of the Double Coronary Bypass. The Double Coronary Bypass is a half pound sirloin burger topped with 2 fried eggs, 4 slices of american cheese, 5 slices of bacon and 2 grilled cheese sandwiches replacing the buns.

Before you jump to conclusions, no, I didn't.

I went for the simple cheeseburger, a perfect medium rare, hand formed and grilled over an open flame cheeseburger. I did get the tater tots, only ate about half of them, and figure that I racked up 850-ish calories.

Guess I am done eating for the day. I'll be good the next six days.

Promise.

My first one in a long time

2011-01-28T20:05:00.000-08:00

I am enjoying a glass of fine wine tonight. Ok, I have to be honest; "fine" is an overstatement and "a" is an understatement, but I think I have found another staple low-cost wine: the Robert Mondavi Private Reserve Meritage. With a nice healthy dose of malbec - in the 10% range - it rounds out pretty well. It is an excellent addition to my training program.

Wine in a training program? Let me explain.

I was browsing around the web, looking for some motivation. I found an article on Active.com called Your 3-Step Plan to Run a 5K.

It started with:

STEP 1: Sign Up to Race--Today!

So I started looking for the next race - my first race in over a year.

I contemplated picking the Susan Koman Race for the Cure in Atlanta in May. Then I got to thinking - why wait until May? I focused back to March. After a little searching, I found the Run Dahlonega (no, I don't know how to pronounce it), a nice 5K north of Atlanta.

As it turns out, Dahlonega is the heart of Georgia wine country! So, I figure it would be irresponsible of me to not include some wine in my training program. Ignore the fact that I am drinking California wine.

And so it begins. Right now, I am in the middle of a very lightweight Nikeplus on line coaching program, which will end on February 19. I'm using that plan is to get my legs and knees working again. I'll chose a 5K plan for the four weeks before the race, and see how the two plans overlap, and adjust. And then I am on my way.

But not tonight. I've given tonight to the wine.

A '73 Gentleman: Paul Walker

2011-01-18T23:05:00.000-08:00

So I got to contemplating: What might be possible, for a guy like me, aged some 37 years? So I did a little research.

Paul Walker, born just 13 days after me...

I then had a quick WTF moment.

I am sure he has a strong incentive not to piss away opportunities like the reported $7M he received from the Fast and the Furious, but still.

From the article in the 2005 Men's Health (I am assuming the program is somewhat the same, even if six years old) it appears he does not have a trainer nor a nutritionist. Good genes? Yeah, has those.

"Which brings up an obvious question: How does a man get to look like Paul Walker? The face, of course, we can't help you with. And he doesn't have a nutritionist or a personal trainer we can refer you to. But there is a program, a very effective and simple on,e. "My motto is, you have to get in a sport a day," says Walker, who just turned 32. "Playing a little basketball, volleyball, going out surfing, skating, whatever it is. It's the best way to live." As for diet, "My mom was always really healthy and cautious about her diet, so I'm not a big sugar guy. But other than that, I just eat lean."

Walker tried weight lifting back when he was shooting Varsity Blues, in 1998. "I was surrounded by all these corn-fed football players," he says. "Everyone's like, ‘Oh, you're going to be the action guy, you have to get bigger.' So I started this lifting program, and I'm taking creatine, and I got up to 205. Then I went on this surf trip to El Salvador." Not only did the extra muscle slow down his paddling, he says, but his endurance in the water wasn't as good. "I come back, and I'm down to 180, super-lean again, and I'm like, ‘You know what? Hell with it. I'm done.' It's better for me to stay lean."

Nowadays, the only formal fitness training Walker does is martial arts, which strips unnecessary bulk off his frame while building his speed, balance, flexibility, and coordination. He starts every day with 2 hours of Brazilian jujitsu at a studio near his modest Santa Barbara home, then follows up with an hour of Muay Thai kickboxing. After that, it's all about the water: "If there's any surf, any fishing, I'll whip out in the boat." That would be the fast rigid-inflatable that allows Walker to rip across to the Channel Islands and catch a few waves, maybe spear a calico bass for dinner, then have a buddy drive while he surfs the boat wake all the way home. And if he's still itching for a good time after all that, he and some friends might do a few downhill skateboard runs on a quiet canyon road, or take his Nissan Skyline (0 to 60 in 5.2 seconds) to the racetrack. (Walker had professional race training when he starred in The Fast and the Furious, and now he takes full advantage of his skills most weekends.)"

INFO:

Full name: Paul William Walker IV ... Born Sept. 12, 1973 ... Height: 6-3 ... Hometown: Glendale, Calif. ... MH Covers: 2 ... Actor, model. ... Upcoming film: Takers ... As child, appeared in TV shows, including Diff’rent Strokes (1978) ... College degree: Marine biology ... Big fan of Jacques-Yves Cousteau ... Single, father of one daughter.

Rising above the Labyrinth

2011-01-18T22:32:00.000-08:00

"I have approximate answers and possible beliefs and different degrees of certainty about different things, but I'm not absolutely sure of anything, and many things I don't know anything about, such as whether it means anything to ask why we're here, and what the question might mean. I might think abit a little bit, but if I can't figure it out, then I go on to something else. But I don't have to know an answer.... I don't feel frightened by not knowing things, by being lost in the mysterious universe without having any purpose, which is the way it really is, as far as I can tell, possibly. It doesn't frighten me."~Richard Phillips Feynman

I have been on an interesting journey over the last year or so, one that I am not entirely sure how I started, nor how it eventually ended. What I do know is that I was stressing over being 174 and trying to get to 169.9 pounds in June of 2008. In October 2009, I had creeped up, to somewhere in the neighborhood of 185, even though I was training for two back to back marathons. By September 2010, I topped out at 217.

There were a number of changes that may have spurred this on, a significant one being my generally sad performance in the two marathons. I had been working pretty hard at the training program, but seemed to crash and burn almost from the start of the first one - like the flame in my heart just went out. My desire to train for anything was just simply gone.

Since then, my focus has been on work - and of course, that on which one puts his attention grows. I've earned a promotion, which is great; unfortunately that means the travelling increases, and my ability to train becomes increasingly difficult, now that I am ready to move back into that flow. I have risen up above the labyrinth, and found my bearings, and am ready to find my way back into a healthy lifestyle.

The good news is that I have already shed 12 pounds, and am down to 205. I have a long way to go before I hit the healthy BMI, but I am not going to obsess on it. I just have to move steadily at it. One step at a time, no pun intended.

Build the Perfect Training Week | Active.com

2011-01-09T20:29:00.000-08:00

Build the Perfect Training Week | Active.com

Marathon Training: The Long Run | Active.com

2009-10-20T07:35:00.000-07:00

While the long run is undoubtedly the most important mental training event for a marathon, it isn't the most important physically. I strongly believe that it's the miles covered on the way to this long training run--and the marathon--that truly count. The long run is your chance to put yourself to the test. Here are a few pointers to make sure you get it right.

Marathon Training: The Long Run | Active.com

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Pics from the New Hampshire and Maine Marathon Trip

2009-10-19T22:37:00.001-07:00

New Hampshire Marathon Race Plan

2009-10-02T18:44:00.000-07:00

Tomorrow is the New Hampshire Marathon. I haven't been writing here too much in the last six weeks - having traveled to 7 countries in two weeks, I have been distracted.

Anyway, I did complete the 3 20-milers I planned. I tapered and ran just a few miles a few times a week over the last three weeks, and I think I am ready.

Well ready for the NH Marathon, anyway. Completing the Maine Marathon in Portland on Sunday might be difficult.

My race plan is to keep is slow and simple. 11:30 pace, keep is consistent. I would try faster, if I wasn't going for two in a row.

I am in the hotel in Gilford now, ready for bed, and getting some sleep. Have a nice turkey sub for my morning meal, with Blue Powerade, and two chocolate milks for post race recovery.

We'll have to jump right into the car and head to Portland as soon as we are finished - have to pick up the packets on Saturday night, so we can start in the early start.

I am excited and ready!

Winged Foot of Mercury

2009-08-18T22:42:00.000-07:00

After my 20 mile, I thought for sure that I would not be able to walk. I thought I would be hobbling around the office, with that awkward bow legged strut. I thought I would be uncomfortable, strained, and sad.

I am pleasantly surprised, and pleased to announce, that I had absolutely no issues, no pain, no tightness or tension. I almost think I didn't work hard enough.

I have been trying to keep to a 11:45 min/mile pace, with a 90 sec run / 30 sec walk, mainly because I think that is what I will need to do in order to sustain two back to back marathons. I am getting stronger, so I picked up the pace a little, and knocked out the walk, for tonight's 5 mile run. Ended up at 10:12 min / mile, kicked it up at the end, and think I could sustain that for longer. Looking forward to the 10 mile tomorrow night.

58.45 miles this week!

2009-08-16T23:07:00.000-07:00

This is the 20 mile route I did tonight - the first of three scheduled 20 mile runs before the big weekend. 48 oz of Mountain Berry Blue Powerade (Become a Fan!), Vanilla Bean Gu, and 20 oz of Water gave me 400 calories in, and 2,971 calories out. Post run recovery of 16 oz organic chocolate soy milk with 300 calories... that's still over 2,000 calorie deficit!

I am now going to bed... should be able to get a good 7 1/2 hours.. hope I can walk in the morning!

08/16/2009 Route
Find more Runs in Pleasant Hill, California

10 Going on 20

2009-08-16T00:48:00.000-07:00

I finished my late night 10 mile run last night, and it felt really good. Of course, I think I ate a little to close to starting, and had had a nice collection of raw vegetables about 2 hours before - so I was a little uncomfortable in the first 2 or 3 miles. After that, it went really quick. One episode of This American Life and one episode of Wait Wait Don't Tell Me, and I was done!

I have 20 slated for today, and I think I will start about 4.

10 going on 20

2009-08-13T23:55:00.001-07:00

I have 20 slated for today, and I think I will start about 4. Got to think about eating right to make sure I can get the whole way through. Lots of water and some carbo loading... but only have 5 hours!

Eat Right to Minimize Muscle Soreness

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Dietary Fat and Endurance Athletes

2009-08-13T20:28:00.000-07:00

Dietary Fat and Endurance Athletes | Active.com

Fat is the muscles' primary fuel for low- to moderate-intensity exercise. Carbohydrate, which is the muscles' primary fuel for moderately high- to high-intensity exercise, is stored only in small amounts in the body. Consequently, carbohydrate fuel depletion is a major cause of fatigue during prolonged exercise at higher intensities, such as triathlons.

Fat fuel supplies, by contrast, are virtually unlimited in the body. Thus, by increasing their reliance on fat fuel and decreasing their reliance on carbohydrate fuel during race-intensity exercise, runners could theoretically delay fatigue and perform better.

In summary, switching to a general high-fat diet will increase your fat burning capacity but will not affect your performance, so don't bother doing so. However, you may experiment with 10 or 11 days on a high-fat diet followed by two days of carbo-loading before a longer race, as it won't harm you and there's a chance it will have a positive impact on your performance.

Active Expert Matt Fitzgerald is the author of several books on triathlon and running, including Runner's World Performance Nutrition for Runners (Rodale, 2005) and his newest, Brain Training for Runners.

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Piggy in Moderation

2009-08-09T21:48:00.000-07:00

As my Facebook profile so proudly presented, I was in Washington, DC this last weekend, which pinacled in a trip to Morton's to celebrate my birthday. Well, my birthday is not until August 29, but there will be a lot going on, including my sister's wedding for which I get to make a wedding cake (long story, and more on that in a later post) Regardless, I went, and enjoyed a great meal.

I justified it with the 7 miles of walking (tracked by NikePlus) and all the related calories burned. I have been very cognizant of the 80/20 rule. Someone once told me; "Everything in moderation, including moderation." That's been the key to my ELMO program. If I cheat on a meal, then I get 5 "mini-meals" (not the McDonald's kind) to get back righted.

So tonight was Tuesdays at Michael's again. That means a cheat meal. As much as I wanted to munch down the entire steak, the sweet potatoes, and the salad, I could barely fit part of the steak into my stomach. I think it has shrunk. I am hoping that translates to the same level of weight loss in 4 sessions. I finished 228 miles in the fist six weeks of training. I have 129 miles in the 3 weeks so far, so I think I am on track from that perspective. I don't think that I have been too much off the same eating patterns, so I might be ok. It has been hard to get rid of the paunch, though. I may not do so well on the midsection measurements. Argh! I want to know!

The piggy above is the candle holder at Morton's. So cute.

Nineteen Again!

2009-08-07T12:49:00.000-07:00

I completed my first "wicked long" run last night, on the treadmill, even. Nineteen miles, and I honestly felt good at the end, and have no issues in my legs today at all. Even my calves are completely stretched out.

I was impressed with my time as well - 11:32 / mile! I know that's not very impressive for most, but I have not been at that kind of time lately. I did it though intensive intervals - 90 sec run at 5.5 mph, then 30 sec walk at 4.5 mph. I started out with a 6.5 all out run for 30 sec in the middle of the run segment, but I didn't think I could sustain it.

Overall, I burned 2,794 calories, and had consumed maybe 700 throughout the day up to that point, so I enjoyed a chocolate milk and a Burger King double cheeseburger (no bun) at the end. I know, kinda naughty, but highly enjoyable.

Marching to the beat of happy feet

2009-08-04T19:42:00.000-07:00

I have this dream of fans all along the route....pushing me on! Well, that hasn't happened for me personally, so I am not going to hold my breath, but I do like to see the signs along the way, and wonder what the stories are behind them.

That is one of the best things about Team in Training - even several years later, I still get a boost from them along the routes. I will miss them at Disney next year.

Marching to the beat of happy feet - The Boston Globe

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Cool Running :: Stay Loose: Stretches for Runners

2009-08-03T22:58:00.000-07:00

Cool Running :: Stay Loose: Stretches for Runners

I have started following this pretty religiously, and it has shown some great results. My trainer, Jill, is right!

For a model stretching program, try out the 12 stretches recommended below. If you must abbreviate the routine, at least do the three types of wall pushup, the hamstring stretch, the heel-to-buttock stretch, and the groin stretch.

Repeat each stretch two or three times:

1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

http://www.coolrunning.comhttp://www.coolrunning.com/images_misc/str1.GIF

9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

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Cool Running :: Lower Leg Pain

2009-08-02T21:57:00.000-07:00

Over the past few weeks, the pains in my lower leg were so bad, I thought I was going to quit. I took a day off, I rubbed them with muscle cream, looked up what the issue might be.

In reality, I knew what the issue was, but didn't want to admit it. It was bad shoes. I looked up Cool Running :: Lower Leg Pain, and started working through the suggestions. I started stretching. I

thought about icing (and I never ice).

My shoes I got for a good deal. I try to always get a good deal. I only had 300 miles on them, but they definitely felt worn out. I guess that is the price one pays for taking the discount.

I guess overall, Asics are probably out for me in the future, if for no other reason than they just did not hold up. And that I have now a conditioned

response to Brooks. My last pair of Brooks made it through 2 marathons (granted, the training in between the two was very limited.) I only broke away from them when I thought I needed to switch to Nike to use the Nike+. I found out later

that one can get

a little clip that holds the sensor. That means I will never have to leave my nice Brooks ever again!

I did buy the newest version of the GTS - and it has been worth it. The last 3 days of running have been incredible... 31 miles with little issue, just a little soreness. I may write a nice note to the Brooks people.

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Putting miles on the new shoes...

2009-08-01T23:29:00.000-07:00

I got new shoes! Yesterday, I broke down and got the new Brook Adrenaline GTS 9s... and I love them! This is my sixth pair of Adrenalines.

My Asics had 300 miles on them, but I don't think they had the same support. With my first run with the new ones, all the issues in my calves went completely away. 11.5 miles, and it felts soooo good.

I went out for 8 miles tonight (after a 5 mile walk this afternoon), and it was another very good run. I have been getting the miles called for in my plan, but I have been off a bit with my days. This week, I ran Wednesday, then Friday and Saturday, and I'll get in 12 miles tomorrow. That's 45 for the week!

From miserable man to 'Ultraman': A fitness journey - CNN.com

2009-07-29T22:44:00.000-07:00

From miserable man to 'Ultraman': A fitness journey - CNN.com

Rich Roll, one of Men's Fitness magazine's "25 Fittest Guys in the World" in 2009, was the first athlete to compete in the Ultraman World Championships on an entirely plant-based diet.

This gives me some hope - he started his transformation at 40.

Peak Performance Maine Marathon

2009-07-25T22:43:00.000-07:00

Peak Performance Maine Marathon

This is the goal for October 4!

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Seven-Month Investigation Turns up 15 Incidents of Fiery iPods

2009-07-22T22:34:00.001-07:00

Seven-Month Investigation Turns up 15 Incidents of Fiery iPods

For seven months, a reporter fought Apple’s lawyers to obtain documents concerning iPod media players. The end result? An 800-page report including 15 burn and fire-related incidents with iPods.

Holy crap, I hope mine doesn't spontaneously combust on a run!

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15+ Mile Route

2009-07-19T11:43:00.000-07:00

07/19/2009 Route
Find more Runs in Walnut Creek, California

Here is the route I ran tonight. Was a pretty good route, just got lost once, but when I started it was still 100 degrees, which just zapped the energy out of me. The sun was down by mile 7 or so, and I was able to start on a pretty consistant, but slower, pace. Once it gets dark, I get anxious about running - don't want to break my arm again!

No intervals tonight, I haven't even filled up my glycogen stores yet.

Tomorrow is a day off! Off to get my chocolate soy milk...

Sunscreen, Whole Foods and Intervals

2009-07-19T02:26:00.000-07:00

Was a nice day today, just a little hot - 97 and sunnnnny. Decided to go for a walk to the Walnut Creek Whole Foods, and had some milled rice sushi (california roll - when in rome... ) and some watermelon. It is a 3.5 mile walk there, and my Neutrogena 20 SPF moisturizer sunscreen broke down pretty fast (I'm a sweater) and I could feel the heat of the sun. I made it to Safeway 3 miles down the trail, and I thought that my face would be beet red. (Side note: i have this pet peeve about being called a lobster when I get sunburned. Dunno why, just gets to me. I'd turn red from anger, but, well... you know.)

So anyway, apart from being called lobsterboy, we have these

things called "Safety Moments" at the beginning of each meeting at work. I swear to the almighty that no less than 20 of these moments have been regarding sun safety. Sunscreen. SPF. Heatstroke. Aloe Vera. We've had it all. So I came into the office a few weeks ago after pride

weekend, and was given the third degree. So there I was thinking I've done it again. So I stop at the Safeway, and get myself some Neutrogena Cool Spray 70 SPF sunscreen and spray this stuff all over my face and arms. It was cool, that was nice. It also had a nice fragrance. It seemed a little oily, and as I as running back, I kinda thought it looked like baby oil on my arms, and I seemed to be getting redder where it was. Now I was in regular shorts and polo shirt, and knowing that I had a 9 mile run later, I decided not to make a mad crazy run for the house, and just kept on walking. I didn't feel the heat on my face as much, so I felt that was pretty good, right?

Well, I got home, jumped in the shower, and turned on the water - way cold. I used my facial scrub abd scrubbed away, as I do for every unfortunate sun incident. Then I looked in the mirror... Nothing. No sunburn. No color whatsoever. No tan, not that I ever get one, but I had expected some red, something. So I have now become a Neutrogena fan. Good stuff. And the moisturizer gives you a "light glow.". Or it would if I have any tanability. I don't. So I finished up that nice walk, 7.3 miles total, and then took a little break. Refueled with some chocolate soy milk, a salad I got while at WF. Couple hours later, picked up some Broccoli Beef from the Panda Express - single order with less than 250 calories, so they say. Yum.

Then I was off to my what-turned-out-to-be 8.5 mile run. For the first 4 miles, I tried some intervals. I am new to these, but I really liked the mixing it up. Basically, I followed a simple pattern:

30 second walk,
30 second jog,
30 second all out run,
30 second jog,
repeat

Made it easy to program my watch intervals this way. After I finished the intervals, I basically just ran, and when I heard the 30 second beep, I asked myself if I could go another 30 seconds.

I have to say tonight's run was the strongest I have felt since I started really training again. I felt light, no issues with the calves, and really had the upper body / lower body "disconnect" - where the top half is doing one thing and the bottom half is doing its own thing. One of my best times, too. Recovery was a junior popcorn and a hot dog at the movies. Harry Potter. Yeah, I'm a dork.

16 miles tomorrow. I have a whole new route to consider on the Ygnacio Canal Trail. If I can figure out how to post the route, I'll do it.

Minus 10

2009-07-17T22:56:00.000-07:00

Well, after 5 weeks with my trainer, I am down 10 pounds. I can see that I have picked up some muscle - in fact, have found out that I do have triceps, definitively disproving the theory that I was born without them - so I must have lost a good chunk of fat. There is still more to go, but I am happy with the results so far. Going to try another 5 week program with her, and see where we can go from here.

I now know what type of work it takes to get these results, and there were a number of days that I cheated. I really followed the 80/20 rule... well actually probably closer to 90/10 up to the last week. I think that's a good mix, mostly goodness with a bit of naughty. Sounds like me.

I tried intervals today for the first time, and think it may help both my speed and my fat loss. Well, that's what they say anyway:

" The cardiovascular key to fat burning is using interval training workouts - workouts that alternate high-intensity levels with lower-intensity effort. As I mentioned earlier, that formula keeps your body burning calories long after you've stopped working out.

Interval training mimics sports - start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. You can use interval training workouts any way you want - running, cycling, swimming, on elliptical trainers, even walking if you alternate a speed walk and slow walk."

I'll convert the shorter runs during the week into interval workouts and see how it goes.

My trainer says I am way too tight, and that I had to start stretching. So off I go to the interwebs, looking for stretching videos, and found this good one.

Only problem is that I don't have a friend to help me... oh well.

Extra Rest Day = Better Performance

2009-07-06T22:53:00.000-07:00

It's been an interesting week, it has.

Had to work on Sunday, getting ready for the "go live" we've been working toward over the last 6 months. Then decided to have some co-workers over for dinner - instead of running the 14 miles I was suppose to. I justified it because my left calf had been hurting like crazy, and we had a going away celebration for our recovery project manager on Wednesday, so I planned to do 14 miles on Monday, 7 on Tuesday, and 7 on Thursday. That would get me back on schedule.

Well, Monday went well, and I got in 13.25 miles. I really thought I would wimp out after just 5 or so, so was really happy when the miles kept racking up. I even could have turned around at mile 11, but I didn't. I fueled up pretty well during the day, and I had some Blue Powerade before, and brought it along wih me in my water belt. That extra rest day helped.

Only problem was I found out that my dad has had some numbness in his face, and couldn't bink his right eye.

Tuesday, I ended up having some co-workers over again, and only got 1 mile in, right before my training session. I didn't eat very well, and I felt it. I also felt my calf. I think I pulled something, and doing calf raises didn't help.

We found out my dad's issues were not a stroke or a tumor, so that is good.

We had our celebration at Fleming's Steakhouse on Wednesday; fun times for all. No running, though. And poor sleep, ony about 4 hours.

Last night, I pondered, but came up with another excuse. Had to get up early and get on a plane to ATL. And was tired. And whatever else.

So I am trying to get back in the swing. Only one week until my weigh in with Jill, after 5 weeks of training with her.

Slight Slippage

2009-07-01T23:52:00.000-07:00

So I am starting to become complacent. Just 3 weeks in, and I am seeing results, so slacking off. I know it's not best, but pretty typical of me really. I hate routine; I thrive on constant change, growth, improvement. I feel right now that I am starting to repeat repeat repeat - same foods, same work outs (although Jill doesn't have me do the same things each week, she mixes it up pretty well) same running routes. I think I need to mix it up, and get myself re-energized. Right now I am 7 miles behind plan for the week, but I hope to make it up tomorrow with a 10 mile run - the "big loop."

Oh, speaking of Jill, she played a trick with my head. She had a list of sets written out for me, and I saw we were at the end... and she made up 2 more sets! And not easy stuff either, stuff that made me hurt a bit. I was secretly happy that I got more inot the session, but I have to pretend to be outraged!

Cabaret, Chili's, and Paying the Price

2009-06-26T22:52:00.000-07:00

I finally got to hit the town with Penny! After several months of saying we would do something, we finally got some tickets to Cabaret at the Lesher Arts Center. It was a great show, and we had a great time. The show was well cast, and the set was very impressive.

I tell you all this to admit to a second indiscretion this week. We went to Chili's. And I had a half order of Texas Cheese Fries. I thought I had avoided a major catastrophe at lunch (Va de Vi in Walnut Creek, had the roasted chicken marinated in lemon and thyme) but the Chili's stop broke me down. Later, I found out that the Texas Chili Fries have a whopping 1,400 calories in a HALF ORDER. Whiskey Tango Foxtrot.

I also missed my training appointment. Jill had moved it to 5:30 so that I could go to dinner with Penny before the show, but I didn't see the invite on my calendar so showed up at 6:00. She told me I had some 'splainin to do. Damn. Then I was frustrated, and didn't run the 3 miles I was scheduled to. Long story short, the wheels were falling off the bus, and I was feeling pretty crappy about the day when I went to bed.

This morning wasn't much better. I got up late, and got into the office at 11 with some lunch from the Boston Market. Damn, it is hard not to get those mashed potatoes, but I did get the steamed vegetables and a 1/4 white. All good stuff. I ate again when I got home from the office at 6:30, a full 7 hours after my last meal, so I was completely against the plan.

As a reminder of my dedication to this plan, I forced myself to run 8.5 miles tonight, instead of the 3 miles that was on my schedule. That's an additional 825 calories. Hopefully will cancel out yesterday. Hopefully.

Just one meal a week...

2009-06-24T22:53:00.000-07:00

Tuesday nights are my favorite. That's when some of my co-workers tend to come over, we make some dinner, and just have some laughs over a few glasses of wine or port. Really a lot of fun. Absolutely not part of the eating plan, except for the fine print that says I can have one meal a week all for myself.

I could also blame it on Jill, my trainer. I was telling her about my eating, and I didn't get to my dinner meal yet, and she asked where my second protein was. She wanted protein? Those ribeyes got more protein than any human should have in one sitting.

Anywho, I am back to the regular eating, ELMO style, raw fruits

and veggies, lean proteins, whole grains, and chocolate

soy milk after my runs. About 1,450 calories today, which is probably where I need to be. Burnt 950 on my run, so net net down 1,700 for the day. Pretty cool.

36.88 Miles a Week

2009-06-21T22:15:00.000-07:00

Another week down, and I am still on plan. Actually, a bit over this week with some walks over the weekend, and topped out at 36.88 miles this week. That is something like 5,532 calories; 1.58 pounds. I am averaging 1,500 incoming calories a day, and calculate a BMR of 2,000. All told, I should have lost 2.5 pounds this week. I am waiting though, for the 5 week mark, when my "contract" with Jill is done. Would be nice to be 12.5 pounds down by then, but I don't know it will happen. Pretty aggressive.

I found another bike on craigslist, a Cannondale Mulitsport 2000. Looks pretty nice, with good reviews.

I am second thinking my decision to not to participate in the Seismic Challenge. I was thinking it would be too much, and that I would miss the training plan overview. Luckily, there is another one planned for this Wednesday! If the training plan looks achievable, and I can get that bike, I think I might be back on. Only problem is the crew is filled... so what will my supporters do?

Next week's schedule calls for 31 miles total. Hopefully, I can pad that with some extra walking. As for now, it's off to bed!

Weekend Warrior (kinda)

2009-06-21T00:19:00.000-07:00

Just got home from a 6 mile run tonight. Yeah, it's 12:30 in the morning, and I procrastinated as much as I could and still keep the run on Saturday. It felt pretty good.

Friday, I walked a total of 5.6 miles, and today I walked 4 miles to and from the farmer's market. That with the 6 tonight is a total of over 15 miles. 2250 calories. 0.64 lbs of body fat. Damn, that's a lot of work for 0.64 lbs.

I asked (perhaps foolishly?) for a workout routine I could do at home with the two 5 lb dumbells I have, and Jill was nice enough to write up something. Biceps, lunges, squats, planks... all good stuff, however, there is a very good possibility that I was born without triceps. The damn things can't do much.

8 miles tomorrow!

How to Train for Your First Ironman | Active.com

2009-06-19T21:01:00.001-07:00

How to Train for Your First Ironman | Active.com

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Bicycles

2009-06-17T23:34:00.000-07:00

Yesterday, I had a good, quick workout with my trainer, Jill. I went in thinking that I was going to step it up a notch, perhaps even suggest to her that we could do a little more. I think she had the same idea. We started through the first set, which was generally fine except for these woodchopper things with the medicine ball going from one foot into the air on the opposite side, then reverse.
Among other things, she had me do this ab set, including the Bicycle. Look something like this.

Well, I am not the most coordinated person in the world, and when you add this into a set of other abs routines, and then you realize you just might not be getting enough oxygen to your brain - well, long story short, I was a mess during the third set of these. I am glad there is no video camera in that gym.
Last night was "Dinner at Michael's," as is almost every Tuesday lately. Ribeyes were on sale at Lucky's for $4.88 a pound, so I picked up a 5 pound roast. I covered it with a garlic and rosemary rub that I made, and placed it on the grill, over a tray of hickory wood chips. It stayed nicely at 300 degrees until the drippings started. I took off the top to check it out, and the fire started. I had visions of the picture to the right, and several apartment neighbors frowning faces as I burn their homes to the ground. Long story short, I finished in the oven, and it was good.
I tell you that story to tell you this: Tuesday dinner is my cheat meal. I think I may have overcheated with the wine, so I will have to watch that more closely next week. And I ended up missing my three mile run. The good news, I picked it up today with a 9 mile run, which catches me up. I sat contemplating for a while tonight, and finally got out at 9 PM. I almost ditched at the 5 mile turnaround, but decided to keep going. I am glad I did - it felt good and I feel good about it. Just 3 miles tomorrow!

4,670 ...

2009-06-14T22:30:00.000-07:00

... calories burned from running this week! All that work, and it only adds up to 1.3 pounds of body fat. Wow, it is a lot easier to put it on.

That means that I would need to run for 4 weeks to lose the amount of fat that Bernice here has in her hands. I don't know who Bernice is, but I thought she looked pretty spiffy with the big mound of fat in her hands.

I finished up 10 miles today, for the longer run of the week, and it felt pretty good. I followed pretty religiously a 3 min run / 1 min walk format, which kept my pace pretty consistant. I had plenty of energy in me to keep going. The eating plan is doing its job by keeping me well fueled.

I am trying something slightly new.. chocolate soy milk. I know! ME, soy milk! anyway, I thought I would try it to break out some of the fats post run, and I think it is as good as regular milk. Pretty good stuff. I just can't figure out where the nipples on a soy bean are.

Why Does a Body Need Glycogen?

2009-06-13T23:40:00.001-07:00

Interesting Article on Glycogen. I still don't fully understand if you don't supply carbs post run, if the body will breakdown fat to make up the glycogen?

Why Does a Body Need Glycogen? | eHow.com

Sore Thighs & Running Highs

2009-06-13T22:22:00.000-07:00

The 5 and 10 milers over the weekend, then the 3/5/3 Tuesday, Wednesday and Thursday, adding on a new training plan, and switching my eating all built up. By Thursday afternoon, my thighs were absolutely killing me, to the point I barely made it through my run on Thursday.

I took my rest day yesterday, and I think I felt my body change up where it was getting energy. I've been very good with my eating - at least 6 mini-meals (not McDonald's) a day, about 200 - 250 calories each. I've been averaging 1600 calories a day or so. Check my twitter page, or the feed somewhere on the right sidebar.

So today, I took a walk to get my haircut and then stopped by the Pleasant Hill Farmer's Market. Got some great strawberries, raspberries and blueberries. MMMM.. so good. And the walk seemed to loosen up my thighs.

Fueled up with some mulitgrain Cheerios with 1% milk, and some of them blueberries when I got home, and 3 hours later I was off on my way for a 5 miler.

It went very well. For the first time in a long time, I did not get any significant cramping in my left calf, which was a very welcome change. Was just cruising at the end, right up to the Chevron station where I used the gift card my client gave me for doing a good job to buy a chocolate milk. Was probably too many calories, but it was such a welcome refreshment.

Al in all, a great day!

Training tonight

2009-06-11T16:34:00.000-07:00

I'm sitting in my office thinking about the gym, and training, and running 3 miles, then thinking how much my legs hurt and how I just want to sit here.

Just one hour.. just one hour.. that's all I need to do tonight. Need some motivation.

There's more to fab abs than just exercise

2009-06-08T18:50:00.000-07:00

This article emphasizes all the same things as my eating plan. Flat abs, here I come... hahahahha!

"New research shows that stress triggers the hormone cortisol, which increases your appetite and promotes fat deposits around your abs." - Understatement

http://www.cnn.com/2009/HEALTH/06/08/fab.abs.tips/index.html

Apple unveils speedier new iPhone with Nike+

2009-06-08T14:51:00.001-07:00

The new iPhone supports Nike+!

Apple unveils speedier new iPhone

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Ten and Chocolate

2009-06-07T23:56:00.000-07:00

Finished up 10 miles tonight, pretty routinely. Calf muscle is better but not best, but no numbness in the foot. Must have been too tight shoes.

Got to recover with some chocolate milk, which is wonderful... someone else has the same thought.

On my eating plan, and I had 64 ounces of water today.. I think that is an all time record. Now I am wondering when I get to pee clear.

2 and a Half Gallons a Week

2009-06-06T23:27:00.000-07:00

Well, I broke down and finally started with a personal trainer at the gym at the office. Her name is Jill and we had our first evaluation session on Thursday. She was unimpressed with my eating habits and I was unimpressed with my first weigh in. Absolutely the largest number I have seen. I am signed up with her Tuesdays and Thursdays for the next 5 weeks.

She didn't really tell me anything I didn't already know about my eating, but I need some focus, so she asked me to keep a food log. Finally, a good reason for twitter. I have set up a twitter account where I will log what I am eating, when I am eating, starting at midnight

tonight.

I am also challenging myself to drink more. Water, I mean. I am committing to drinking 2.5 gallons of water a week, at least. That may sound like a weird amount, but I am buying the bigger jugs, with the spout, to be able to track it. I will probably drink more at work, but this will make sure I do at least six 8 oz. glasses a day. I had a little numbness in my foot and cramping in my left calf (again!) while running my 5 miles tonight. I think it had to do with hydration, so yet another good reason to drink more water!

Went to the 8th Annual Mill Valley Bike Swap. Was good to get out of the house at least, but unfortunately I didn't see too much there that I couldn't live without. I do need to get a bike if I am going to do the Seismic

Challenge - training starts June 27th! Only one more shot at an information session, and a training overview and social. I think I'll decide after that.

Talking about committments, there is a great site called StickK.com where I

have registered my committment to run the New Hampshire and Maine marathons. Heather and Allyson will be my referrees, and if I do not finish either one of them, I have to donate $300 to the George W. Bush Presidential Library. There is nothing that I would find more offensive than to give money to the building of a facility that celebrates that presidency!

After my run, I had my last splurge with some movie theater popcorn while watching Up. I wanted to see Star Trek, but I am so glad it was sold out. Up is brilliant, and I highly recommend it. Great story, well told. Go see it and let me know what you think.

Sun Valley Half Marathon Race Report - Before the Nike+ Crash

2009-06-01T18:52:00.000-07:00

Sun Valley is some beautiful country! After walking about a mile to the starting line from theSun Valley Inn, (the long way, as it turned out... could have made it in much much less if we haad gone the right way) we tried to check in. The lady at the start was nice, but just uninformed, and asked us if we had our t-shirts. "Well, no," we said, "we're just checking in."

She gave us our packet, and crossed our names from one list, then circled our names on a different list. She said that she didn't know what the second list was, but that she was to circle the names. I went back after a few minutes, looking for safety pins, but the box was empty. I asked the gentleman that was there if there were any, and he told me they were "working on it." I asked about the shirt, and he said that in the last few days the attendance went from 100 to 250, and since they ordered the shirts several weeks ago, they were out. He had no information on if they were working on that too. "All that matters is that you have the shoe tag, anyway," they said.

Starting at the Dollar Mountain Lodge

I ended up putting the bib number in my waist pack, and hooked Sean's to the back of his shirt with a twist tie for the shoe tag. 10 seconds before the start, a guy was working his way through the crowd with pins, and I ended up with one, but it was too late to deal with it by then, so I just went.

First problem: The elevation goes up 200 feet in the first mile and a quarter. Oh, and did I mention that we're now 6,000 feet above sea level? Yeah. No good. I literally thought my kidney was going to pop.

Mile 2 - Beautiful snow capped
mountains in the far background.

The views at Mile 2 were incredible. Nice golf course, and snow capped mountains, so peaceful. I made sure to say thanks to each of the volunteers throughout the course. It was great that they would come out and help, and I can definately see why they live there.

Made it to Mile 4!

At mile 6 or so, I tried to change the music on my iPod, and it just stopped. I got the apple on the screen and it restarted. The history was gone. I have to say that just took something out of me. I almost thought I would just stop when I got closer to the finish, but then just said to myself, let's go for it!

My slideshow

The Sun Valley Inn Ain't No Super 8

2009-05-29T22:01:00.000-07:00

So here I am, in Sun Valley, Idaho, which I must admit is one of the most beautiful places I have been. There are these huge, green mountains, still veined with snow trails across their peaks. I could get use to this place.

We (Sean from work and I) got into town about 6:30, and the shuttle driver picked us up. The couple that rode with us heard me say "Oh, there's a liquor store," and long story short, the shuttle driver stopped and we added to the local economy. Let the good times roll.

Oh, wait, we have this little half marathon thing to do first.

The room we got is amazing. There is a living room and three bedrooms - even though we only needed two - and two bathrooms covered in marble. Flat panel TV, wireless internet; I'm loving it.

We went into town for the get together, but we were too late. We missed packet pickup tonight too, but knew we would, so it's off to the starting line at 7:30 to get it.

I am excited and anxious. My race plan : muscle it out. Training at sea level for a race at 6,000 feet? I am sure the results will kick me in the ass. Aw, well, whatchagunnado?

Changes to the Plan

2009-05-25T09:24:00.000-07:00

So apparently the bike on Craigslist was either a joke or stolen, because it is gone from the site - removed by Craigslist. Oh well, the search continues.

One week to the Sun Valiey Half Marathon. I am excited to participate, but I know that I am not going to do anything exciting during this one. I have good shoes, a flight, a hotel room, and determination, so I guess I'l make it through. What's 13.1 miles? Ahhh, nothing!

Turns out the Lake Placid Half Marathon is sold out, so I missed out on that one. Guess that's probably the best outcome.

It's the new plan for October that I have to start focusing on. Two marathons, two days. and I want to pile on the Seismic Challenge. I think that might be too much, but I do have 5 months to work it out.

Updating my training plan on BuckeyeOutdoors, but need to know the plan for the Seismic Challenge. Going to an informational meeting this week.

I may have found my bike!

2009-05-14T21:46:00.000-07:00

On Craigslist, you might not be able to buy sex anymore, but hopefully, I found my new bike there!

I wasn't looking for a cervelo, but the P2C has some good reviews so I am kind of excited to find it.

I am going to do a bit more research, and it is in Atlanta, so I might have to either fly back or rely on others, then get it back here to CA. Anyway, it might be worth it!

Just 2 - Marathons!

2009-05-11T22:07:00.000-07:00

Ok, I am mostly over my not-swine flu, so can actually get though a run without coughing up too much of my lung. Kicked out 4.5 miles yesterday, and a quick 2 today, which is a good start, but I will need to completely transform my

Allyson and Heather are attempting to kill me, and I think I am going to let them. I told them I was going to do the Peak Performance Maine Marathon. Allyson had this great idea - let's do the New Hampshire Marathon the day before! Five months to train; I hope I can do it!

I do think I need to get some weight off to help me out. I haven't locked in my Personal Trainer at the gym at the office yet, but am going to commit to getting that in place this week. I told her I wanted to lose 50 pounds in 2 weeks. Too agressive? :)

I am really loving the new Asics. I wasn't sure - I always had the impression they were a bit lower end, and was really worried that they were at Marshall's (although I did get my last Brooks GTS' there, too, and at half price, so that probably should not be a factor)

I went to Runner's World's Shoe Finder and found that the model was well reviewed. So I grabbed them! Also got some nice new socks and some Vanilla Bean Gu at Sports Basement, so I am ready to get going!

You don't drown by falling in the water...

2009-05-09T22:08:00.000-07:00

You drown by staying there.

2009-05-09T21:14:00.000-07:00

I got me some new shoes today! $44.

What am I thinking?

2009-04-12T21:30:00.000-07:00

Really, that's what I was thinking when I was running today... what is it that I spend my time thinking about? Usually, I listen to podcasts on my iPod, and that keeps me from thinking, but I have noticed recently that I drift off and start to think about things, then realize that the iPod has continued boldly on without me, and I have to scan back a bit to catch up - if I am interested enough.

Tonight, I was listening to This American Life, an episode called Mistakes Were Made, a show that first aired a year ago so I've already heard it, when presidential candidates were anxiously "not apologizing" for missteps. Saying sorry without saying sorry. Like William Carlos Williams, in his poem This Is Just To Say:

I have eaten

the plums

that were in

the icebox

and which

you were probably

saving

for breakfast

Forgive me

they were delicious

so sweet

and so cold

Interesting. Mades me wonder how often I have positioned my apologies as statements of fact... and how many times others have done it to me. It seems I have heard a few times "please forgive me" instead of "I'm sorry." The difference seems subtle, but one really is more of a command, and the other an admittance to hurting.

In some ways the first says, screw you, by not admitting to hurting. Forgiveness is easy to give, if given to someone who has already punished themselves. It is more difficult to give to people that just don't feel it. Once it is there,

I think that is where I am right now. I am really cheating myself in my quest that this blog is suppose to be about - keeping me accountable to my ultimate goal, to finish an Ironman in the next 4 1/2 years. Unfortunately, I got away with two marathons - barely - with limited training. I didn't finish anywhere near an honorable time, and not close to what I would need to in order to finish an Ironman, but I finished. So, I am not totally sorry; I skated.

Now, my speed is shot to hell, my motivation is lower than low, and I just don't feel the same drive I did when I was starting up last February. Oh, and I am at my highest weight ever, I think.

I guess I just need to keep taking it one day at a time, and get that vision back in my head. What does it take to change one's perception? What does it take to change one's destiny?

Increasing my dopamine with banana bread

2009-04-08T20:38:00.000-07:00

Found this blog post about foods that increase dopamine, of which I am in dire need.

"A banana is a good source of tyrosine. Tyrosine is the amino acid neurons turn into norepinephrine and dopamine. Norepinephrine and dopamine are excitatory neurotransmitters that are important in motivation, alertness, concentration and memory."

So I figure banana bread must be great. (Yes, I ignored the articles that say sugar is bad for dopamine levels.)

The recipe sounded good. Made 'er up tonight after my little little run. It is yummy, and I'll bring the rest to the office tomorrow. How to make friends and influence people - baked goods.

Up and at 'um

2009-04-05T21:52:00.000-07:00

After laying around the house most of the day, I finally got off my butt and went out for a 5 mile run. Unfortunately, I didn't get in my shorter runs this week, but I still felt pretty good. My pace needs some work, but I think that I have a good chance of getting through the Bay to Breakers in May. I am actually very excited about the Sun Valley half marathon as well - that should be fun. First time to Idaho!

I am not sure why I can't get the motivation to change my eating. I think I am still a little stressed from work, and still coming down from it. It is so much better now, but I need to replace some of those bad habits with better habits. I know what is the right thing to do - so why is it so hard to do it? One day at at time...

Sweet Rewards

2009-03-30T23:16:00.000-07:00

I went for my quick run yesterday, and as I am waiting for a light to change, up comes a nicely toned, rather attractive young man. He was riding his bike, and stopped at the light along side me.

"Why, oh why, can I not look like that?" I thought to myself. "Why do I have the spare tire riding around my waist?" I continued to wait, until the light changed, and I thought I would be nice enough to let him ride off first. As he tried to take off, his flip flop caught on the pedal, and flew into the road.

And then I remembered that there is no perfection. Play the hand you're dealt... sometimes you're a winner, sometimes you gotta fold 'em. Just play to stay in the game.

Finished 3 miles after that, and felt pretty good. Ready for a 5 miler this Sunday.

1.5 quicky

2009-03-28T22:01:00.000-07:00

I ran just the basics today - once around the mini-block, listening to Dan Savage's Savage Lovecast. Didn't even make it though a whole episode, but that's good for today, since I didn't have to run at all today.

I've got to go into work tomorrow - big system test starts, and we'll find out if the system will scale to the world, literally. That should take a good degree of stress off my mind. Back in December, my client really escalated the rhetoric, and that caused me to really loose momentum. Well, that and breaking my arm, and a vacation, and a slew of other excuses available on demand. Might be able to move past them now.

Finally broke down and bought the Superfeet at the Sports Basement. The BLUEs. $31.

Looked at the Brooks Adreneline GTS 9s.. but think I'll find the 6s or 7s on line. The improvement over the last model ain't going to make the difference for me!

Goal Setting & Training Schedule

2009-03-27T22:10:00.001-07:00

I set up some goals on Nike+:

My basic rebuilding training for the next month is Mondays off, weight and bike days on Wednesday and Friday, 30 min runs on Tuesday and Thursday, Saturdays off, and Sunday with a longer run.

Week Ending Long-ish Mile Day
03/29/09 - 2.5
04/05/09 - 6.0
04/12/09 - 3.0
04/19/09 - 7.5
04/26/09 - 3.0

I've set up my schedule for April in my Buckeye Outdoors page.

2009-03-26T21:34:00.000-07:00

I got my half hour run in, listening to David Sedaris' When You are Engulfed in Flames. Wow, that guy is completely hilarious. Here he is reading a chapter on Letterman:

Anyway, I only hit just over 2 miles. Granted, I wasn't trying to do too much, just go for a half hour. Friday, I'll go for a 5 miler, and I really need to get to the gym to start the biking process. Still progressing...

2 boys and a girl

2009-03-22T21:53:00.001-07:00

So, I am running along, minding my own business, when I think I may have witnessed mallard duck sexual abuse. Or, it might be there thing. I'm not so sure, but the girl mallard didn't seem to interested as the two boys chased her around, poking their bills into her back. She was quacking what I would interpret as the duck version of "no! no!" I will now have to live with the guilt of turning a blind eye to the crime. Next on CSI:Mallard Victims Unit.

Listened to This American Life on my 4.5 mile run tonight. Was just "eh," but one funny act about a phonecall to the 14th Century from Kasper Hauser, a comedy troupe I think out od San Francisco. Game show parody where three contestants get one call back to the 14th century to impart the most useful information from the future. Some advice for the past: "A fish walked out the water, he could talk, that means there is no god" and "Don't throw away the middle of the donut, you can sell it." Funny stuff.

Struggled with even a 3:1 run:walk split tonight. Hit it most of the time, but still ended up at 13 min miles. Working on it.

Switched to eating high protein, low carb foods, except for a bit of Phish Food ice cream after my run. Gawd, I love that stuff. Other than that, I stuck with low carb foods all day.

Looking forward to getting a personal trainer starting tomorrow at the gym at the office. Planning that on running off days, to work upper body and to start the bike training on the stationary bike.

Kinda tired right now, so going to hit the hay! hehe.. i have no idea what that means.

holy crap & oh my gawd

2009-03-19T20:57:00.000-07:00

I am starting up my training plan for my half and full marathons this season, and I cannot believe how tough just a few miles can be. The good news is that I can go for a run at 8:30 in the evening and not freeze to death.

I've still got something wrong with my shoe set up. I am thinking that it is time for a new set of Superfeet, but it's so hard to pay $35 for a pair of insoles. They've gotten me some good miles, so I'll stop being so cheap. Probably go look for some tomorrow.

I downloaded the new Frosty, Heidi and Frank Uncensored podcasts. I use to listen to the Jamie, Frosty and Frank show when they were in LA and I was in Denver. It was interesting hearing them again, and more interesting that they found another woman as wild as Jamie to replace her. They sounded different than I remembered, but good to giggle to while I ran.

Having a real hard time getting out of my eating rut. Carbs are too addicting. I want to get back to my eating plan, but I think at this point I don't want it want it. I think to myself "wow, I feel so much better when i eat better, where's that cheeseburger?" Talk about non sequitur. Not sure how I'll get past that. I know - just say no. Whatever Nancy.

I finally got a good night's sleep, but I had to wake up at 6:30, which just does not work for me. I hope to do it again! Wow, I need a life. I think it's the diet soda. Too much too close to bed. Night before last I was up at 1:40 pacing the apartment wondering what to clean. Ok, last night may have been the mojitos from Havana in Walnut Creek. That's some good stuff. Not close to the eating plan, but good stuff.

, I'm excited to move forward. Nine weeks to the Bay to Breakers. Countdown begins.

Updated Strategy

2009-03-12T21:03:00.000-07:00

4Q2007
- Conservatory 5k - December 17, 2007 - Completed!

1Q2008
- Embarcadero 10k - March 30,2008 - Completed!

2Q2008
- Wine Country Half Marathon Run/Walk - April 13, 2008 - Completed!
- Kaiser Permanente Avenue of the Vines Half Marathon - May 18, 2008 - Removed

3Q2008
- San Francisco Marathon - through the AIDS training program - August 3, 2008 - Completed!
- Get my bike! Start bike training! - Starting 2Q2009

4Q2009
- Green Mountain Marathon - ADDED - October 17,2008 - Completed!

1Q2009
- Disney Marathon - January 12, 2009 - Completed!
- 50 mile bike ride? - Removed
- Start swim exercises - Start 2Q2009

2Q2009
– America's Most Beautiful Bike Ride - Missed Registration.
- Bay to Breakers 12k - May 17, 2009
- Sun Valley Half Marathon - May 31, 2009
- Lake Placid Half Marathon - June 14, 2009

3Q2009
– Swim Race of some sort - Pending
- September Marathon - Pending
- Peak Performance Maine Marathon - October 4, 2009
- Seismic Challenge - October 17 - 18, 2009

1Q2010
– Sprint Tri – TRI-PTC? (if I am still in Atlanta)

3Q2010
– Olympic

3Q2011
– Half Ironman

3Q2012
- Ironman

I'm back on my way

2009-03-09T22:26:00.000-07:00

The past few months, I have been very very bad. After I broke my arm, I lost a little bit of motivation. I compelted the Green Mountain Marathon in October, and the Disney in January, but both completely by sheer willpower - I was very, very slow and barely made Disney (although I did answer a call from my Mom at mile 23 telling me my sister was pregnant again!)

Anyway, I am looking forward to getting back in the swing. I will be working with Sean, my co-worker, to determine what events we want to complete running wise, and I will be attempting the Seismic Challenge in October.

I got some money from Christmas to buy a bike. That's a goal that I need to lock in on.. I am way behind that schedule.

race report

2008-10-19T21:40:00.001-07:00

From Green Mountain Marathon

under contruction

Into burlington

2008-10-17T23:38:00.000-07:00

Just got into Burlington. Going to bed! So not ready for a race in less than 6 hours sleep!

Missed flight

2008-10-16T23:37:00.000-07:00

I planned to fly standby on JetBlue to Burlington, VT for the Green Mountain Marathon, but the flight was full.

I will be sleeping in the SFO airport tonight, since there isn't really time to get back home nor get a hotel before the 8:00 am flight.

Ugh!

Doctor's Appointment

2008-10-14T17:35:00.000-07:00

Went to see the doctor today. She says I am healed! Ok, not fully, but closer than I was. I still am not able to fully rotate my arm - turn from palm down to palm up - but she said that might be because of cartilage that has formed around the break, around #1 in the diagram.

I am more worried about the feeling in my wrist. I have been able to "pop" the bones there, and there is a dull aching feeling. When I mentioned that to the doc, she stated that the bone that was broken wasn't connected to the part of the wrist that was sore. She obviously forgot that I fell fell force on the palm of my hand...

All in all, it looks like I have an all clear, and should progressively increase the weight I am lifting.

I am suppose to go for a run tonight, but I think I will hang on until tomorrow.

20 Mile Run / Walk

2008-10-03T20:43:00.000-07:00

Today, I went on a 20 mile run / walk, and I have to say that I am not overly pleased with where I am on my training.

I started off down the Iron Horse Trail, as I usually go, but today, I decided to take a few miles out onto the Contra Costa Canal trail, which starts one mile down the Iron Horse. I went 3 miles out and 3 miles back, at a 4:1 run / walk split. Pretty good for this segment, hitting the target 11 mil per mile pretty consistantly. I had planned to continue back on the Canal trail, and up through my regular route, but I started to remember why I don't wear loose fitting shirts - nipple rub! Anyway, from there, I actually took a detour back to my apartment, and changed my shirt, and started back on my route. I decided to continue just walking, since my arm was feeling a little sore.

As I was coming up the Canal trail, I saw this raft of ducks, just meandering though the trail, with no real concern for me. Anyway, I took their pic.

As I said, I was disappointed with my performance; I had hoped I could hit at least half in a run. In addition, I have started to get these huge blisters on the insides of my heels, which are not overly painful, but cause a bunch of discomfort.

Just for the record, my diet has been awful. I have not been cooking at home, nor having my lunches, and not ELMO. The Green Mountain Marathon is going to be a disaster. I will have to start thinking about a race plan that I might be able to live up to.

Green Mountain and Disney Registration Complete

2008-09-29T18:24:00.000-07:00

I just sent out my registration for the Green Mountain Marathon. $22 plus the $4.80 priority mail so it gets there before October 1. Instead of $27 the day before. Hmmm. Anyway, feels good to have it all done and in place.

I completed the Disney Marathon registration the other day, so that is all done too. $125! That is crazy, but I guess if you can get it, you might as well go for it.

I am starting to think about my target times for both races. I had planned on a progressive improvement - hopefully cutting to the 4:45 at Green Mountain, then maybe 4:30 at Disney. With this arm, though, that it pretty much out the window. Right now, I am walking at an approximate 15:00 pace, which is close to a 7 hour marathon. Looks like the Green Mountain Marathon has a 6 hour limit. I very well may get a DNF. Or be the last person over the finish line. Oh well; I will do my best.

I have a full 18 weeks between the Green Mountain and Disney. That should be enough time to focus on some speed work, and see what I can do. Will be researching that soon.

Love the new shoes!

New Shoes and Socks!

2008-09-28T15:19:00.000-07:00

I am a sucker for a good deal, so when I saw the Brooks Adenaline GTS 7s for $30 at Marshall's, I jumped back to them. These shoes are $80 at Fleet Feet!

Before the Nike Air Span 4s, I had two pairs of Adrenaline GTS 5s back to back. Loved them both. I jumped to the Nikes when I got the Nike+ system. I fell for the marketing! Actually both Apple and Nike got me. Made me get a Nano instead of my shuffle ("Oh, Nike + won't work with you shuffle...)

I also got some UnderArmour socks for $8. Yey! They are so comfortable. The ones I got back in July are a little thick and seem to give me blisters. These are much thinner, and I think I am going to like them a lot! We'll see during the 12 mile walk (yes, I am still walking until I get the all clear on my arm) tonight.

Progress with a Sling and a Smile

2008-09-24T22:31:00.000-07:00

I went to see my othopedic Kristina K. Mcnaught, PA on Tuesday, and after a third set of x-rays in the last week, she said that I did have a fractured radial head, but that immobilization won't help it heal any better or faster. I guess that's pretty good - at least it makes typing way easier. I go back on October 14 for a follow up. I can tell you that it is a bit sore over the forearm, and I still can't turn my hand over. It's better than it was, though.

I walked my 4 miles today, per the schedule. It went well, and averaged 16:11 per mile. That is a bit slower than I would like, so I am hoping that I get the OK to run on the 14th, and I'll do some sort of split to target a 6 or 6 and a half hour marathon on the 18th. This one will be tough. I need to start working toward Disney as soon as I get the go. I will be ready-er then!

Recovery with a 17 mile walk

2008-09-21T23:48:00.000-07:00

So I haven't been to the orthepedic yet, just the ER doc, then an HMO doc via phone looking at a second set of x-rays. She said she could not see anything wrong with my elbow, but I can tell you it hurts something fierce.

The ER doc - and my extensive study in the area consisting of at least 13 minutes of googling, says it's a radial head fracture - kinda like in the pic. I got the x-rays from the ER hospital to bring to the HMO orthopedic on Tuesday, and I can see a sharp point where there shouldn't be one. That seems bad to me, but we'll see.

To try to keep up some of my training, I walked 17 miles today. My pace was slow - 16:19, but i did walk through the grocery to get some dinner on the way home. I am hopeful that I will get a lighter weight cast on Tuesday and can pick up with my training. I am way behind my training plan so far.

In retrospect, I could have done the Susan G. Komen Race for the Cure, but was sidetracked with this huge splint.

I did get a HUGE blister on my foot - just poked a little hole in it!

Lips of cold concrete

2008-09-13T00:08:00.000-07:00

I am sitting in an emergency room in Berkeley, CA, waiting on an x-ray on my right arm. I was finishing up my 8 mile run - about mile 6.5 - and tripped. Took my entire weight on the heel of my hand.

At this point, can't twist my wrist and can't use it for and degree of lifting or pulling. This may be my first broken bone. More to come.

Kicking it up a notch.

2008-09-07T22:40:00.000-07:00

Over the last two weeks, I have had limited time to train. That is my excuse. I will stick to it. But with only 10 weeks between marathons, I don't have time for excuses.

Even tonight, I wanted to run the full 14 miles on the training plan, and I probably should have gone out this morning to knock it out. Instead, I waited until 8 pm, then decided after the first 8, and passing by the apartment, that 14 just wasn't in the cards. I am almost rested, and I would have been out running until 11; not a good sign for the week.

Anyway, I will need to run 8 miles each night this week to catch up, but I have a dinner on Monday night (can I do it after a big meal and maybe some wine?)

I am quite disturbed that I am holding constant on my weight - actually might be picking up a little. I know it is mostly about my eating habits during stress times (bad) and the skipping of training times because I don't get out of work until 10 at times.

This week will be better. Regular schedule - as long as everything at work goes well. Catch up week in preparation for a 12 miler this weekend.

Nike+ Human Race Race Report

2008-09-06T22:35:00.001-07:00

Ok, this was an unusual one - as a race, and as a runner.

This was the first Nike+ race (at least that I know of). There were races in cities all over the world, but runners could also participate using the Nike + system from your own city. I decided to do the latter some time ago, but I didn't realize the number of hours I would need to be working at that same time.

The project I have been managing over the last year finally "went live" over the holiday weekend. That meant that I got to spend four very long days on site, working through the conversion of data from one system to the other. By the end of the third day - the day of this race - I have to admit I was pretty beat. But I wanted to complete this race.

I basically ran the 10k from 10:30 pm until about 11:35 on my normal 8 mile loop. After completing that 10k, I walked a bit, then followed up with a final mile run. It was exhausting - but rewarding to know that I completed what I signed up to do.

Time for new shoes..

2008-08-24T23:43:00.000-07:00

I officially hit 485 miles on my Nike Air Spans, so, much like the oil in my car, I am overdue for a change. I will have to go a-lookin', see what I can find.

I've been hitting my training schedule - 4, 4, 8 this week. All have been a nice gentle pace, but today, nice and gentle still got me 10:36 for the 8.44 miles. I think that's pretty good.

Just checked the Disney Marathon - 85% full. I need to get signed up. Gotta go see Heather and Ally!

Double amputee triathlete

2008-08-18T20:02:00.000-07:00

A day off.

2008-08-16T18:48:00.000-07:00

Just testing my mobile blogging set up on a peaceful day here in Pleasant Hill.

Back into the swing...

2008-08-12T23:41:00.000-07:00

Eight miles on Sunday and four miles today. Two days on ELMO. Yey!

Ok, it's just a start. But the fact I went out at 10pm for a 4 mile run tonight says a little something. I really would like to get a few more pounds off before the Green Mountain Marathon, and I think that if I do, I can shave some time off. 4:45? Maybe.

I have noticed on the last few runs that I am taking it somewhat slower. Tonight's run was 11:02 min per mile, which I was surprised at for a 4 miler. I am thinking it is because I'm in recovery. I am taking it slow and steady, keeping with easy runs.

Trying to get my schedule loaded in. Hopefully will get it in tomorrow.

Money issues put my bike at risk...

2008-08-11T23:32:00.000-07:00

Well, I have been going to the Sports Basement every week to look at the bike I would love to have. It is sooo pretty! :)

Anyway, since I have been travelling to CA for over a year, the expenses my company pays for me became taxable. That is suppose to be "not a problem" because I'd get paid a "tax assistance" payment. Well, I am not sure that's the whole story. So far, I have had one paycheck "withheld" and it looks like one more will be as well. That takes quite a bite out of the whole living life thing.

To make matters worse, I have not seen a used bike on ebay or craigslist for the last month or two. That's an issue too. Long story short, looks like I will miss the "by my birthday" goal to have a bike. That kinda makes me sad..

I guess the good news is that I don't need to start training until December, but I think by then it will be kinda cold. Not undoable, but cold.

Things on my to-do list:

figure out the finances!

Started back on the ELMO eating today.. stocked up the fridge with good foods! Had a bananna, an orange, strawberries, blueberries, almonds, cucumber, snow peas, carrots, and a marinated chicken breast during the day, then the rest of the prime rib (this was off-plan, but left over and yummy!) Going to try to see what I can get off in the next 10 weeks, before I go back to Vermont.

Golden Phelps sets world mark in 400 IM - 2008 Olympics - SI.com

2008-08-09T20:45:00.000-07:00

Michael Phelps got one of his toughest races out of the way, and it couldn't have been any easier.

With President Bush cheering him on, Phelps dominated his first event of the Beijing Olympics on Sunday morning, crushing his own world record and all hopes of his challengers with a mark of 4 minutes, 3.84 seconds in the 400-meter individual medley.

Green Mountain Training Begins!

2008-08-09T18:50:00.000-07:00

Ten weeks from today, I will be running the Green Mountain marathon in South Hero, VT. Why did I pick this race? October in Vermont! Running through the colorful leaves! Oh yeah, and visiting someone I have missed.

Yesterday, I started the training plan I set up with a quick 4 miles. I still have a little soreness in my left calf, as always, so was hoping to give it some time to heal before stressing it out too much. I'll try an 8 miler tomorrow.

Basically, I am going to keep the same structure as my previous training, with a little variation to help improve my speed, I hope:

Mondays: Rest
Tuesday: Shorter Run
Wednesday: Weight Training & Bike
Thursday: Tempo Run
Friday: Weight Training & Bike
Saturday: Rest
Sunday: Long Run

I know I have to get back to eating right. I have really fallen off that wagon, and it's starting to show. I'd like to think I could get another 10 off in the next 10 weeks, but that goal hasn't been working so far.

San Francisco Marathon Race Report

2008-08-03T20:43:00.001-07:00

So here we go. Mile by Mile, or as close as I remember now. I've used the runsfm.com page for reference:

Start: Downtown on the Embarcadero at Mission, run past the historic Ferry Building.

Mile 1: Look to your left to see Coit Tower overlooking San Francisco, and then pass through Fisherman's Wharf and catch the smell of fresh bread baking at Boudin's.

This mile was wonderful! Ok, it was the first mile, and I wasn't expecting much. Apart from having to wait in Wave 8 corral for almost an hour for the start, it wasn't bad. I got this funky picture of the Bay Bridge from the staring area.

I hooked up with Alexis and David, and they agreed to follow my race plan with me. I hadn't seen them in a few weeks, having missed the Celebration Run because I couldn't find them, then skipping out for the Napa to Sonoma Half Marathon, then last week being in Clearwater, Florida.

I wasn't able to get a good reading on the time for the first mile; at some point near Fisherman's Wharf, I missed the mile marker, so I took the average for miles 1 and 2 - about 10:32 each.

I briefly thought the small bump on the elevation chart was the hill up to the Coit Tower and got little worried. That is quite a hill! I figured out that it couldn't be - it was just too close.

Mile 2: Run through Fort Mason - now a historic military site.

We ran pretty constantly through Fort Mason, I took the 21:04 reading.

Mile 3: Run along the Marina and see the private yachts to your right.

About mile 2.5 there was a pretty nice hill that we had to hit and then run down the back. With that, took a little hit on this mile at 11:58.

The end of mile 3, we could see the bridge. THE bridge.

Mile 4: Pass the restored wetlands and enter the Presidio.

Mile 5-10: Cross the Golden Gate Bridge toward Marin, and then back again, looking at the incredible city view as you head back onto the main land.

What a great, but crowded feeling! There were two lanes open, one going over, one coming back. This was a relatively easy run, and half way across, we were at 6 miles - but I missed that mile marker. On the other side, we got some Energy Gel by Cytoma x, but I chose to do the Vanilla Bean Gu I had in my water belt. I am saving that energy gel for a training session - we'll see how it is when it's just practice, not in a real race!

By the time we were coming back, I realized those coming across were almost a mile behind us, even though they were right beside us.. that is some long bridge!

Mile 11 & 12: Enjoy the downhill as you move through Sea Cliff and Richmond Districts, and into the greenery of Golden Gate Park.

This was a pretty agressive downhill slope, and we even got a chance to go into the woods on a trail run. It felt good, and I avoided the sprinklers that someone forgot to turn off that were spraying the walkway.

Miles 13-19: Take in the sights of this lush city park, passing small lakes and ponds, and re-enter the city through the Alvord Lake Tunnel.

And here come the HILLS!

I forgot that we were to go around the lake in the park. That;s the same lake as the Conservatory 5k back in December... when I had a hard time running just 5k.

At about mile 15, I think we lost Alexis, but I couldn't stop. At about mile 18, I think I lost David. That might sound like I was doing good, but I was starting to feel it.

Mile 20: Pass through Haight Ashbury and experience the 60s all over

My intervals at this point went to 3:2, and I was pushing myself to keep running.

Miles 21 & 22: Run through the Mission District, known for its flavorful Mexican restaurants – resist the temptation to stop for a quick meal!

Ok, this is where is started to get hard for me. I was walking, but walking fast. Pictures? Hell, no.

Miles 23 & 24: Head through Potrero Hill and see water again as you head North for the final two miles!

I realized I was passing and being passed by the 5:00 pace group, and really felt I still might have a shot at it. I heard as we passed mile 23 that they were at 4:32, and needed to be at 4:34. I looked at my watch - 4:32! I was at exactly the same pace as they were! I can make it!

Then at mile 24, they kept moving just a bit faster than I did, and pulled away from me. They were still in sight, but probably a quarter mile in front of me.

Miles 25 – END: Once you run past the home of the San Francisco Giants you know you are almost there. Look for Cupid's Arrow and the finish line will soon follow.

Coming around AT&T Park, I got a sudden feeling that I might be able to make it to the endin under 5 hours. I got a shot of adrenalin, and stepping onto the Embarcadero, I kicked it up - for about 10 steps and my left leg muscles started twitching! I had to walk. I walked until I could see the 26 mile marker off in the distance. I was at 4:53. I thought, "I can do this!" and I started to run, and run pretty fast.

I made it in what my watch says was 4:59, but the officials say 5:00.

END: Congratulations! Enjoy the post-race awards presentation, food, and festivities!

I did! A yummy peanut butter and marshmellow fluff sandwich prepared by the wonderful lady at the AIDS Marathon Training Program tent. Soooo good!

Overall, I had a good day. Look forward to trying to get a bit stronger to be able to finish without walking, and just a little faster. Green Mountain, here I come!

San Francisco Marathon Race Plan

2008-08-02T20:26:00.000-07:00

I am thinking of this race as 3 races: Miles 1 - 8, Miles 8 - 16.5, and Miles 16.5 - 26.2.

Miles 1 - 8 are primarily flat, pretty constant pace should be achieveable. Miles 8 - 16.5 are a slow upward slope, and miles 16.5 to 26.2 are a slow downward slope, for the most part. So here we go:

Miles 1 - 8 : Maintain 11 min per mile pace using a 5:1 interval.

Mile 9 : Vanilla Bean Gu!

That should bring me off the bridge, and then we start to hit the hills of the city and the park.

Miles 8 through to Mile 16.5 is going to be a bit difficult. I am not looking forward to the hills, and think that I will have to give some there. I am hoping for 11 min per mile, but might have to be happy with 11:30 or 11:40.

Miles 16 : Vanilla Bean Gu!

Ok, after hitting mile 16.5, the course is a pretty consistant downward slope. I hope to be able to recover to an 11:00 min per mile. Best case, I will be able to use the hills to my advantage, and hit something greater.

4:45 is my target. Depending on my performance on the hills, I hope to be under 5.

sfm tomorrow...

2008-08-02T08:24:00.000-07:00

Tomorrow is the big day - the San Francisco Marathon! Almost 6 months of thinking about it will be over at the end of the day tomorrow.

This morning I am going into the city and picking up my race packet, but after that, I am probably not doing the best pre-race preparation. I am going to drive up to either Amador or maybe just get to somewhere in Sonoma. It's just to buy some port, but I may have to do one or two tastings. I would HAVE to, right?

I have been thinking about my race plan. I know that I need to keep to an 11 minute mile for the first 5 miles. It's going to be rough, but I have to do it. I also know if I get past Mile 16.5, I should be good to go to the end, since it is largely downhill from there. I am still thinking about the middle space.

I am feeling a little bit of tightness and soreness in my calf that I am a little bit worrited about. I think the half marathon may have put a little mome strain on it than I anticipated. I don't think it is going to have too much of an issue tomorrow - I'm excited and waiting!

Swimming in the ocean

2008-07-28T21:42:00.000-07:00

Went to Clearwater, FL over the weekend, and took a dip in the ocean. First of all, I realized I have no swimming ability, so didn't really swim, just dove for shells. They were nice shells I found, and I really did some soul searching about my prospects of completing a triathlon.

As I tried to swim, I realized that I think that I will be able to, but I need to learn how to really swim correctly. Found this video on youtube from coach-janet.com that I think I will start to try these tips. I don't have a place to swim at the moment, and I don't know if I will before next year, given my strategy, but I think I might want to start earlier. Anyway, it's been on my mind.

Tapering down for the big day.. that's what he said.

2008-07-27T22:20:00.000-07:00

Another week of lackluster performance on the old training schedule. A trip to Clearwater Beach in Florida will do that. Ok, that excuse works for Friday and Satuday.. but the rest of the week was pure laziness. I mean, tapering. Yeah, tapering.

One week to the big marathon. Got out and ran 7.7 miles tonight, and that went well. Some tightness in the left calf as always, and I think that causes me to favor it and I think that might be what causes some issues in my right hip. Right at the end - mile 7 or so - I got a cramp in my side. Going to follow some of these tips, to try to keep them away. I did break many tonight: poor hydration, ate right before, didn't warm up. Anyway, it's only a few hours after the run now, and I am feeling fine all over again.

I lost one of my new socks somewhere - I think at the beach - and I also picked up some sand in my shoe that filtered through my a pair of my old socks. I felt it at little at mile 4 or 5 on tonight's run, so I need to get that out of there. Ouchy.

I am starting to think of my race plan for the marathon. I have decided on 4:45 for a target time. That's 11 min per mile average. I know that I want to try to maintain a steady, slower pace for the first five - which will be hard given the group that will be out there pushing me. Miles 5 through 16 will be challenging, but I think if I get to 16 on pace, I will be ok.

I also know that after the marathon, I need to have a plan for the next marathon. I have a couple of races in the middle there, and I want to try to improve my performance for the next one - I know, I don't even know how I have done in San Francisco yet! New shoes have to be in the plan somewhere.. and no, I have not forgotten the bike I need... but I can go see it again when I go for my $2 sock replacement!

Vineman 70.3 - My first taste of Ironman

2008-07-21T20:40:00.000-07:00

After the Napa to Sonoma Half Marathon yesterday, I went to the Vineman Ironman 70.3. Wow, what a feeling in the air, and watching the bikes come in, the riders transitioning to the run, and the runners coming in.. it seemed all surreal.

I got there when they were about 5:10 into the race. That was about an hour after the first finisher, but there was still a constant stream of bikes coming in. I watched them for a while, checking to see how many Felt bikes I could see. I didn't think there were as many as I thought there would be; Cevelo and Specialized seemed to be the top in terms of numbers.

I moved my way over to the transition area, and saw how they were getting off their bikes. Some kept their riding shoes on, some took them off and went barefoot.

At the finish line, I watched a couple guys come through. That was when I realized that some of the people on the bikes were just STARTING the run when these guys were finishing. That made me feel better about my chances. Coming in at 5 hours from the bike puts them somewhere in the 10 miles per hour, maybe 12. I might be able to accomplish that.

I then realized that the run portion was what I finished that morning. Just the run portion. The swim, the bike, that would be added on before I started the run. And that is just the half marathon. I think I am further from my goal than I think. I haven't even got the swimming started, and I don't even have a bike. Ugh.

The best part of the whole day, I think, was filling my starving stomach with a great grilled cheeseburger while I watched one of the triathlete's gear for him. He said he finished in 4:58, which was right below his goal of 5 hours. I

think that is great, and a great goal. There were 9 guys who finished in that minute, so I'll probably not know who he is.

I hope to finish the upcoming San Francisco Marathon in 5 hours. I think my half Ironman goal would have to be something like 10 hours!

I left there at the 6 of 6:30 mark, and all the bikes were in. The runners were coming back in, only a few coming in. It was kind of odd that the whole transition area was set up in a high school. I had in my mind a much more elite set up, but I guess in reality, it has to be somewhere. And maybe this is a smaller event, compared to others. I guess I will need to travel to more. I have to meet Macca somewhere!

Napa to Sonoma Half Marathon Race Report

2008-07-20T17:00:00.000-07:00

What a beautiful race course!

I started out a little late from the house, but got there in plenty of time to get my bib number and stretch out a bit before starting. The starting line was right beside a nice pond with some ducks at the Cuvaison Carneros Estate vineyard.

So, I started off blowing my whole race plan right out of the gate. I dropped the 4:1 split from mile zero. Couldn't get myself to stop and walk. So I kept it up.

First mile, I tried to control to 11 min per mile. I came in 10:30. That was pretty good considering the first half of it was a nice hill. Too good considering the first half was a nice hill.

The next three miles were pretty consistant - in the 9:20 range. I was feeling some tightness in my shin, but nothing that would really stop me. I really don't know why it was going so smoothly, but maybe it was the slight downhill.

Between miles 5 and 6, there started a slow steady incline. I started to feel it in my side with a little cramp. I took a little hit during mile 5, but progressed pretty well through 7 and 8. Sometime during that, this lady passed me.. her shirt read "Not Far to Pinot Noir." I giggled.

Somewhere near mile 8 I started to feel something in my hip. I was worried until I realized that it was the opposite hip from the one that was hurting last week. From that, I determined that it is probably an excuse. I told myself that I wasn't stopping, no matter how much it hurt.

We were asked to stop to let traffic pass at Napa Road, so I took a little hit (it was the only mile that I was not under 11) and then I did a Gu (Vanilla Bean, wow!) right at mile 9.

I started kicking it up at mile 10, and progressed to my fastest mile at mile 13. By the time I finished, all the little aches and pains went away.

I finished in 2:08:30! That's 15 minutes faster than I was shooting for. I was amazed and excited. Theoretically, that means I could conceivably do a 4:30 marathon. I am not so sure, but it would be nice.

On my way!

2008-07-20T05:05:00.000-07:00

About a half hour behind schedule, but on my way!

Napa to Sonoma Half Marathon Tomorrow!

2008-07-19T20:30:00.000-07:00

I have to get up tomorrow morning at 3:10 to be on the road by 4:10 to be at the finish-to-start bus by 5:10. Pick up my packet as soon as I get to the start line, by 6:10 am.

7:00 am start.

My plan is to control my speed at 11 minutes per mile through the entire event. I know, pretty simple. Should be able to compute it pretty easy, too... :11, :22, :33, :44, :55, 1:06, 1:17, 1:28, 1:39, 1:50, 2:01, 2:12, 2:23.

I will start off in the first 4 miles with the 4:1 split. At mile 4 I will stop the splits, and run continuously. This should give me enough warm up time. At mile 9, I will judge if I can step it up a notch for the last 4.

Well, that's the goal anyway.

I got a new shirt today. Like the one shown, but red. I like it a lot. And a $36 shirt for $12. Yey! I also got some new socks for $2 from the Sports Basement in Walnut Creek. Not sure if I will wear it tomorrow or not.. you know the rule about not doing anything new for a race.

I'll decide in the morning. Eh, that's probably a bad idea, too. I am going to forget something.

Saw the new Felt S22 at the Sports Basement too. I love it. I though it was the 2007 on sale, but it was white like the 2008.

The Vineman Ironman 70.3 triathlon is also tomorrow in the same general area. I might try to go up an hit that after the race. Depends on when I finish I guess. It would be exciting to see.

The Big Loop

2008-07-18T21:06:00.000-07:00

Last night, I went around my big loop, 7.79 miles, and all felt really good. In fact, since I was using my "sports" headphones, it was hard for me to hear my beep-beep for my 4:1 intervals, and after mile 4 or so, I just kept running. It felt really good, and I didn't really want to stop. Overall, my time was 10:44, which is pretty good. Unfortunately, the race predictor put my marathon in at 5:02 even given that pace.

Went to the Sports Basement in the city, but got a bit lost by the Golden Gate Bridge. Ended up there about an hour after they left. The good news is that they have tri bikes and I saw the Felt S22. Even though I don't plan on getting a new one, it was good to see. And now I know they have a store right down the road in Walnut Creek. I can go look there, too. Says they have a great triathlon selection.

Thinking about my race plan for Sunday's Napa to Sonoma. Should post tomorrow.

Information for Napa-to-Sonoma Wine Country Half

2008-07-15T22:31:00.001-07:00

From: Destination Races <raceinfo@destinationraces.com>
Subject: Information for Napa-to-Sonoma Wine Country Half
To: mholton28@yahoo.com
Date: Tuesday, July 15, 2008, 11:37 AM

Welcome to Wine Country!

Are you ready for your journey from Napa and Sonoma through the vineyards and ranches of Carneros into Sonoma Plaza for the Wine & Music Festival. We are ready for you!

Here is some information that will help you prepare before your arrival this week. Please read this carefully and refer to our updated website at http://rs6.net/tn.jsp?e=001TsZ6PQi1qqkHFgMD0PxzPEukXX5fswOkxiwtZj_sb8D-g5sFQA0xi9Yl4V6ykFfAqO616mcsYnCJ6X1iZG3V2hDywIKm45KMl8mLtBo3cUU= to get more information, maps and offers from local businesses in Napa and Sonoma.

We've been training, we hope you have as well. The weather conditions look like they will be ideal for a perfect summer race in Napa and Sonoma Wine Country.

We look forward to seeing you soon.

Packet Pickup
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
With a sold-out field we need to make sure that all runners are properly registered with signed waivers and matching bib numbers with timing chip. Packets are orgainzed by bib number so it is important that you know your bib # in order to pick up your packet. Please refer to link at the bottom of this page (also on the website) to find your corresponding bib number. We will also have a list of bib numbers arranged by last name alphabetically at the expos at the entrance.

When you come to pickup your packet please bring your ID and preferably your confirmation email, expecially if you are picking up your packet for another runner. An email from that runner with authorization to you will also suffice. If you lost your email confirmation you may download it from the link below. If you are registered but are not able to run and have someone to take your place they must have authoization email from you and fill out a transfer form/waiver and pay $20 by check to Destination Races or credit card (plus processing fee) at the packet pickup/expo. Forms are available at the expos. We strongly recommend that you pick up your packet at the race expo or packet pickup. If you are unable to pickup on Friday and Saturday you should have paid $8 in advance for late pickup. If not, you must bring a check for $8 made out to Destination Races to the start area between 5:30am and 6:30am.
Course Information
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
For complete course information including a new course map with elevation please go to the website and click on race info and the corresponding links. Here are a few items of note.

Hydration
Our first priority on race day is keeping runners safe and hydrated. There are now seven aid stations on course. Each aid station carries water and even-numbered stations (#2, #4, #6) will also have Gatorade. No gel is provided on course due so bring your own if you wish but please dispose of them properly at an aid station trash bin. At the finish you will receive plenty of locally produced food and beverage items including Vella cheese, Artisan Bakery goods, Clover yogurt, fruit and other snacks plus Vitaminwater, Naked Juice, FRS drink, water and of course, wine and beer! Burn some calories!
Medical Support
Sonoma Fire-Med and Red Cross will be positioned at the finish area. Sonoma Fire-Med is a mobile unit which can respond to medical emergency. Over 100 volunteers will serve as course monitors, aid station support and traffic control. If you are experiencing a health problem please notify the closest course monitor or aid station for assistance. There will also be a SAG vehicle and CHP at the back of the course keeping a 15 minute per mile pace.
Porta-Potties
Over 70 portable restrooms will be positioned throughout the course. These areas include the Sonoma transportation area at Adele Harrison, the start area (40), and at each aid station on course, plus the finish areas for the 12k and half marathon. Some additional porta-potties may be found alongside the road next to the vineyards. Feel free to use any unlocked unit.
HWY 121 crossing and Broadway
Our course requires a busy intersection of Hwy 121 just after the 12k Finish. CHP will patrol the intersection and allow cars through at various intervals. Occasionally at peak times runners will be asked to stop for a brief period of time. If you are asked to stop please do so immediately without question for everyones safety. There are port-potties and an aid station located nearby.
The final half mile of the course runs down Broadway into Sonoma Plaza for one of the great finishes in road racing. Take caution on Broadway as the road is very rough in spots. Caltrans has scheduled for repaving after the race.
Event Schedule
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
A complete event schedule can be downloaded from the website via the link below. Please note times for the Friday packet pickup at Sports Basement in San Francisco (Presidio store) and Saturday's expo at Sonoma Mission Inn featuring the Chi Running seminar. Dinner tickets are also still available online until Saturday. If any remain you may purchase them at the information table at the expos.
Switch to 12K
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If your training is not progressing as planned you may switch from the half to the 12K at packet pickup and the expo if 12k bibs still remain. First pick up your packet then go to the main registration table to inquire about switching your bib and chip. During the race you may stop at the 12K finish if you do not feel up to completing the half. Your time will be recorded in the 12K results. Refreshments will be available at the 12k finish and buses will be available to take runners back to the post-race finish area in Sonoma Plaza.
Special Offers ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Some businesses in Napa and Sonoma are offering discounts and other specials to race participants. You may dowload the pdf form below to find these offers. Take advantage of these lodging, wine tasting and other offers while you are in wine country. And please shop and dine locally and wine taste at our participating wineries as your business is what allows us to keep coming back.

Napa Valley specials
Parking and Transportation
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Please check the race info page for more information and a map with parking, transportation and viewing spots. Buses to the start run from 5:10am to 6:20am from two locations. Please arrive early for the buses to avoid lines and potentially missing the start time. Most buses leave from Adele Harrison Middle School in Sonoma next to Sonoma Valley High School at 20000 Broadway. Parking is available on-site. Buses also transport runners from the Best Western Inn at the Vines in Napa on Soscol Ave. at Imola. You may park in the mall located across the street.
There is absolutely NO PARKING at the start area and there is a NEW drop-off spot for runners in vehicles. The area is located just past Duhig Rd. on the south side of Hwy 121. Cars must pull over off the road onto the area next to the vineyards to drop runners who can walk back along the shoulder .2 miles to Duhig Rd. Vehicles must proceed to the next intersection if turning around to Sonoma. Cars are not allowed on Duhig and Ramal Rd. during the race. The best viewing spot is the final half mile of the course down Broadway into Sonoma Plaza. Relax, have some breakfast and prepare for the first runner to arrive shortly after 8:00am.
Quick Links... ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Napa-to-Sonoma website

Registration confirmation request

Participant list with bib numbers

Race Info and transportation

Destination Races

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Kathy Griffin and the IT Band

2008-07-13T22:18:00.000-07:00

Saturday was the "Celebration Run" with the AIDS Marathon Training Program. Unfortunately, it wasn't at the regular meeting place, but in the city. I went over at 7 am, when we were supposed to meet, and I could not find the team anywhere. I guess it is my own damn fault for not getting back on a distribution list for the e-mails.

So I decided to try it on my own. I know when I am training between San Francisco and the Green Mountain marathon, I will need to do it alone anyway, so I tried it out. Unfortunately, I didn't get far... actually, it was quite far, just not far enough.

I started off quite determined and confident; ready to do the "big loop" three times. First loop went fine, but the second wasn't as rewarding. Somewhere around mile 12, I started with an incredible pain in my left hip. It kinda felt like it was inside, like (i found out later) bursitis. I actually had to sit for a bit.

I kept up until mile 15 and on my way back by the house, I stopped by the Safeway, picked up a Powerade (Mountain Blast, yey!) and downed a GU. The vanilla bean flavor was incredible! After sitting for a minute, I could barely move without pain. I walked the rest of the way home.

I tried a quick soak in the tub, thinking that might help, and then got all my work out clothes back on and started out again, about an hour later. It was still painful to run, and even walking was difficult. I gave it up for the day.

As I was trying to figure out what was going on more, I realized that there was a spot - about where the IT band connects to the hip - where it was painful just to touch. Almost felt like I had hit it somehow. I seem to remember that maybe I did, but I can't remember when or how.

Even later that evening, at the Kathy Griffin show, it was still difficult to walk up the stairs. She was pretty funny, but was worried that she'd over run the curfew, and have to pay $5,000 a minute, so I think she cut off early.

After the show I went and picked up some ibuprofin, and some Ben-gay. Both seemed to help - this morning I felt no pains, and would walk and run without issue. That makes me think it was something inflamed that the ibuprofin took care of. The Ben-gay, even though it smells, was great on my shoulders, too.

So, long story short, even with all the running I HAVE done, I have only hit one 20+ miler. I think that is going to be a problem, but it is the best I can do. I am too close in I think to try to get another one in - especially since I have the Napa to Sonoma half marathon next weekend. I am pretty excited about that, actually. Will probably take it pretty slow, maybe marathon pace, doing a 4:1 split, and targeting an 11 minute mile, since I am only slated for 8 miles next weekend. a 2:23:53 half would predict me at a 5:00 full, accoring to Runner's World's race prediction.

I'll do 4 or 5 on Tuesday and Thursday, although the 9 mile loop is getting pretty easy to do. Don't want to over do it, and end up injured for the big day. Hopefully there will be no issues this week.

Bogged Down

2008-07-10T21:39:00.000-07:00

Since I taking my vacation, I have had a really hard time getting back in the swing of my program. And the heat hasn't helped at all. And feeling a little sick since Orlando. And taking all that time to think up excuses.

I am trying to figure out why I seem to get to a point where I am making progress, losing weight, feeling good, and then I start to wind down, give up in a sense. I don't like to think I am lazy or undisciplined, but I really think I am. More often than not I end up trailing off and not really finishing. I am starting to feel it now. Right back to where I was when I started this whole journey back in September.

Earlier this week, I was feeling really run down. I think I picked up a cold in Orlando; maybe on the plane. Stuffy nose, just tired. Even today, I felt really tired.

At this point, I have 1,875 days to complete an Ironman. I need to keep that goal in mind. There is so much to do to make that happen. I really can't let up now.

26 mile run this weekend. I think that will get me going.

Napa to Sonoma Half Marathon the next weekend.

Now that I am thinking about it, it may be because I am not yet at the goal I wanted for my birthday, and I can't really see a way to get to it. I was targeting 35 by 35. I only hit 15. Kinda depressing, really.

I don't know how that makes me feel - to acknowledge that I failed. Miserably.

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”

Jesse Owens quotes (American Athlete, 4 time Gold Medalist in Track and Field at the 1936 Olympic Games, 1913-1980)

It's time to get serious again. Back on the plan. I can do this, and do it well.

Go Team!

Macca wins Ironman Germany, European Championships and Breaks 8 Hour Mark

2008-07-08T23:22:00.000-07:00

Competitor NorCal

The Australian Chris McCormack sprinted down the finish chute to beat the course record and finished in the first sub-8 hour time ever in Frankfurt in 07:59,55.

Go, Macca!

Celebration.. Good Times.. Come on!

2008-07-05T04:56:00.000-07:00

I ran though Celebration, Florida, yesterday, the Fourth of July. Such a beautiful little city, although you get a little bit of a sense that it is just a teensy bit fake. It is a Disney creation, so I think that's to be expected.

I started with the map from MapMyRun.com for a 7 mile run. After driving around for a bit, and getting a little lost, I finally found

<- Starling Drive. A nice little street; so quiet and peaceful. Baseball diamonds are just out in the distance, you think you're in the '50s, and Wally and the Beev will be passing through on their bikes at any moment.

At mile 1, I passed this city building ->

I was heading down Celebration Blvd, a nice long stretch running parallel to Interstate 4. It is separated enough that you don't really know the interstate is there - that would take away the magic. The run the rest of the way down Celebration Blvd was lined with these huge palm trees.

It was so hot, I was feeling a little queasy. I hadn't eaten enough, and know I didn't get enough water. The humidity down here is totally different than I am use to. I took a little liberty with the walk breaks, but kept on keeping on.

Turning off Celebration Blvd., by a small pond, there were two black pelican-like birds hanging out. From the pond, I entered a very nicely constructed walkway through the trees. I chased a squirrel; he ran up a tree.

The walkway came out into a field, and I started seeing buildings again. I got a little lost and think I got off the map at this point., and missedthe entire aqautics section from the map. I headed down Celebration Drive, until I hit Wisteria Lane. I looked for the desparate housewives (ok, for Jesse Metcalfe) but found nothing. Anyway, that was my five mile run... yeah, I slacked off from 7... but was a good run anyway!

Celebration 7 miler
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