Day 100 - I did it!

Well, I made it. The last couple of weeks were pretty tough, but I managed to keep running.

Friday I got in a solid 5.8 mile run during my lunch break. I ran a good pace, under 8 minutes/mile, even though the temperature was in the 80s and it was a bit windy.

Saturday my son, his friend, and my wife rode their bikes along with me as I did a "celebratory" run, the long way (3.75 miles) to Starbucks. We stopped for coffee/hot chocolate and pastries, then continued on the 1.4 miles back home. The weather was perfect, and it made for a great victory lap around the neighborhood.

Final statistics for my 100 days:

Total miles: 541.2
Average miles/day: 5.4
Longest run: 14.6 miles
Shortest run: 3.2 miles (about 50 times)
Time spent running: 77 hours 25 minutes
Average time running/day: 47 minutes
Weight lost: 6 pounds

So what now?

First, I'm taking a day off, maybe two. My knees, ankles, and feet are a little sore. I'll give them a chance to heal.

But my goal was to jump-start my training again. I'm really happy with how far I've come in 100 days, but I certainly don't want to stop now. On the other hand, I can't just run every day. If I'm going to race again with any seriousness, I need to make time for the gym and for speed work on the track. Given my schedule, that will have to happen instead of running on some days, rather than in addition.

It will be nice to come home after a long day of work, and possibly coaching a soccer game, and not feel like I absolutely have to put on my running shoes, but I also will have to figure out how to not let myself get away with too many days off.

So I think my next challenge will be to pick an upcoming race, and figure out a training plan to try to stick to that will get me there. Running every day is probably not part of that plan, but running 4-5 times each week in addition to other training needs to be. I also need to figure out how to schedule more long runs. That has been hard.

So I think I'll continue this blog with updates roughly weekly, but for now I'm going to enjoy having checked this goal off my list!

Day 98 - 2 days left!

Another quick 3.2 miles late.

14 weeks complete. Due to an atrocious work schedule and a number of other commitments, I ran less miles this week than any week so far. Almost all my runs were quick spins around my 3.2 mile loop. But I kept running! Also, my average pace for the week was the fastest of any week so far at 8:02/mile. It's easier to run fast when you are running shorter distances.

Stats for the week:

Miles this week: 27.1
Total miles: 530.3
Average miles/day this week: 3.9
Average miles/day so far: 5.4
Longest run: still 14.6 miles
Time spent running this week: 3 hours 38 minutes
Total time running: 76 hours 0 minutes
Average time running/day: 47 minutes

Day 92-97 Catching up

It's been tough to run the last few days, just from a standpoint of making time in my schedule. hasn't been easy finding time to write either. But I'm still going!

Mostly the last few days have been late-evening short 3 mile runs. I did manage 6 miles Saturday, in 95 degree heat, and still held a pace under 8:15/mile. I was pretty happy with that. Sunday I got in 5 miles, running the first two easy to warm up, then running the next two in just under 13:30, again even in pretty warm weather. Felt good to go fast, but I hope I can find time to get in a nice long run soon.

Three days to go!!!

Day 91 - Snake Jumping as an Alternative to Work

Got a break today. Looked like another tough day. But the three hour meeting I had on my schedule in the morning only lasted an hour and 15 minutes. When the call ended, instead of getting other productive work done, I grabbed my gym bag and headed for the locker room. I got out quickly into the sunny morning, with temperatures still in the 70s.

I started out on the single-track trail through the green space behind the office, and quickly noticed an abundance of lizards. Then I almost stepped on a 4-foot snake. I pulled up short and backed up, as I couldn't tell if it was a rattlesnake (common here) or not at first. Apparently I bothered it enough that it moved off the trail. In the next half-mile I had to leap over or dodge two more 2-3 foot common field snakes basking on the trail.

The next several miles I ran on mostly paved bike trails, and only had to jump over one more large garter snake that I saw well in advance. It was definitely a run that called for a Samuel L. Jackson comment. I'm not sure if it was just coincidence this morning, or if this was a good spring for snakes, but I'll be watching out over the coming weeks.

Anyway, other than watching for impromptu reptilian mini-hurdles, I had a great 7.5 mile run, and got back for my next meeting. And I can relax tonight without worrying about trying to squeeze in a run late in the evening again.

13 weeks down! Stats for the week:

Miles this week: 43.7
Total miles so far: 503.2
Average miles/day this week: 6.2
Average miles/day so far: 5.5
Longest run: 14.6 miles (still)
Time spent running this week: 6 hours 10 minutes
Total time running: 72 hours 22 minutes
Average time running/day: 48 minutes

Day 89-90

Due to tough work schedules and soccer, the last two days have been quick runs late in the evening on my 3.2 mile loop. Wanted to run more, but haven't had time. Anyway, only 10 days left to my goal! Hard to believe that the last day I didn't run was early February.

Day 88 - Easy 8

Out in the afternoon with temperatures in the high 80s. Wanted a longer run today, but didn't run too hard. Got in 8.5 miles in about an 8:30 pace, and felt pretty comfortable most of the way, though I was slowing at the end.

Day 87 - Warming Up the Emotions

Yesterday, Calvin asked me, as he was struggling in the heat, "Dad, why don't you ever make the girls bike with you?" Good question. Actually, I know sometimes I twist his arm a little because I want him to get out and exercise, but I never really thought of it as a forced march or anything. I guess that's my perspective. His may be different, especially on a hot day.

Nevertheless, today I insisted that Rose and Sabrina bike with me and I gave Calvin the day off. Rose resisted at first, but as usual she really enjoyed it once we got out there. I actually did have to force Sabrina to go against her will. But then again, anything you ask a 13-year-old girl to do will likely be against her will. It seemed fair. She needs exercise too occasionally. And it is not like either of them have to sweat much to ride 7mph on their full-size mountain bikes, unlike Calvin on his 20-inch wheels.

Until she decided to pay me back for making her go by complaining non-stop. Literally, non stop. I got to hear about her ill-fitting tennis shoes, her sore hip, her hands that are too sweaty to hold the handlebar, her shoelaces getting in the way, her water bottle tasting too "plastic-y", the weather being too hot, her sister riding to close to her, her sister having a nicer bike than she has, her sister going too far ahead and not riding close to us, and on and on.

After about 30 minutes of trying to block her out, and telling her every few minutes that I was tired of hearing it, I finally got so angry that I snapped. I actually yelled at her to shut up. I told her that sometimes in life she will find herself in a group doing something she doesn't want to do, and that fact does not give her the right to ruin the experience for everyone else in the group. I immediately felt terrible. I should not have let myself get that angry and yelled at her that harshly, I know, especially since it was partially my fault for bringing her in the first place.

On the other hand, it worked. She didn't complain again for the rest of the ride. Not even once. In fact, she actually started to appear to enjoy the ride after a while, though it is highly unlikely she would ever admit that. And though she did not follow her sister and take her bike for an extra gleeful spin up, down, and around the little dirt motocross course we passed near the bike trail, she did seem to have some fun.

All in all it ended up being a good 9.5 mile run on a gorgeous Sunday afternoon, once we all got through the difficult "warm-up".

Day 86 - Dehydration

No, not me. I took Calvin out again on his bike. Turns out he hadn't had anything to drink all day, and it was 80 degrees and windy. Halfway around I was afraid I was going to have to push him home. He made it, but we had to talk a little about exercise in the summer, and needing to occasionally have a glass of water BEFORE exercising.

So it was a slow run, but it was probably just as well. I got in a decent cardio workout and didn't pound on my joints.

Day 85 - Running Hangover

At my age, sometimes there is a price for irresponsibility with my body. Today I am paying for my adrenaline-fueled long sprint yesterday with no warm-up or cool-down. My calf is really sore. My toe hurts. My ankles are sore. My hamstring is tight.

I got out of the office for my run during the lunch hour today, which is much better than running at 8pm. It is a beautiful day. I stretched well today, and took it easy. I put in 6 miles at a moderate pace, a little over 8 minutes/mile. My calf was pretty sore start to finish, but didn't get worse as I ran, and nothing else was too bad. Hopefully I'll be back ready to run hard soon, but I may need to take it easy for a couple of days and heal again.

Day 84 - Adrenaline-fueled

Well, today was a crappy day. Work started early yet again, and it was a frustrating day. Had another soccer game today with my junior high girls, and another tough loss, 5-2. Then straight back to work for an emergency meeting that ran until 8pm, in which lots of really upsetting things were discussed that left me angry and frustrated, cursing the idiocy of the people who run the giant international corporation for which I inexplicably continue to give my best effort day after day.

By the time that meeting started at 6pm, I was wiped out, and really unsure how I was going to make myself get through the meeting, much less run later. However, when the meeting ended after running an hour longer than scheduled, I was angry and upset, my blood was pumping, and I couldn't wait to get out. I changed, chucked my laundry in the basket, stormed down the stairs, crammed my feet quickly into my running shoes, stomped back up the stairs (forgot my watch), stormed down the stairs (again), slammed the door on my way out, and hit the road.

I did not warm up or stretch. I did not start slow. I just ran, hard. My calf hurt again. I didn't care. My side ached. I didn't care. I just ran. When I got home, I did not cool down, I did not stretch. I kicked off my shoes and headed to the shower. But I did feel somewhat better.

I only did my 3.2 mile loop, but I ran it in 23 minutes flat, more than a minute faster than I have run it any time in the previous 84 days.

And I wrapped up my 12th week of running every day.

Stats for the week:

Miles this week: 42.4
Total miles so far: 459.5
Average miles/day this week: 6.1
Average miles/day so far: 5.5
Longest run: 14.6 miles
Time spent running this week: 6 hours 1 minute
Total time running: 66 hours 12 minutes
Average time running/day: 47 minutes

And I've lost five pounds since Day 1.

Day 83 - Kind of Interval-ish

The day started early again with a rather intense 7:00am meeting. Serious meetings really should start after the caffeine has had time to enter the bloodstream.

However, today I got out a little early, and was on the road in the warm, windy, spring afternoon. I was determined to run some mile intervals today, but being far too sunny to be on the treadmill, I strapped on my GPS watch and headed out. I figured I target a 6:45 pace for five one-mile intervals, with an easy warmup, 1/2 mile of easy jogging between each one, and a cool down.

Just 1/4 mile into my first interval I turned into a strong headwind. Being kind of stubborn, and figuring it would even out later, I tried to sustain my pace. I almost did, finishing a mile in about 6:50, but it took everything I had.

When running interval repeats, for optimal benefit the goal is to run each interval at a consistent pace, so that the last interval is really hard because you are tired, but just at the limit where if you are really working you can still maintain the same pace as the previous intervals.

I did not achieve that goal. I tried to start my second interval at the same pace, but with the wind in my face I ran slower and slower, finishing that mile in a lowly 7:35. The third was about the same, but I just ran 7:35 the whole way and was able to hang onto it. I finally turned again and had the wind behind me for the last two intervals, but at that point I was wiped out, so even though I did run them hard, they were barely under 8 minutes each.

Anyway, even if the training value was less than optimal, I got a good hard workout done, nine miles altogether from end to end.

Day 82 - Bugged

Had a brutal day at the office with a very early start. Left work early to coach my middle school soccer team in  a tough game (lost 6-3). I was exhausted when we finally all made it home. If I had been at Day 10, I probably would have bagged it and started over. however, being this far along, I forced myself out for my 3.2 mile loop again just before dark. I really didn't want to be out there. And I accidentally ate a rather large bug that flew into my mouth as I ran near the creek.

Day 81

A really long, hard day at the office. I was hoping to get in a good workout today, but by the time I got home after nearly 12 high-stress hours at the office all I could manage was my 3.2 mile loop. Hoping I can get in a little longer run tomorrow, but my schedule is not promising.

Day 80

Just a basic 6 mile run today. 80 degrees and sunny, a little warm but not bad. I felt good and pushed a little. Got around the loop in a little under 47 minutes.

Then I went to the park to practice soccer with my daughter and strained my calf. Hoping some ice will have it in decent shape to run tomorrow.

Day 79 - Can't do that two days in a row

Today going down the stairs was difficult. My knees and ankles are feeling the effects of my long run yesterday. Today's 3.2 miles was a combination of a mile in 15 minutes running with my 9-year-old son who really wanted to run with me, and then an easy 2.2 in another 20 minutes. That helped loosen things up and get the blood flowing again, and was about all I wanted to do. Also that was after our indoor soccer game where my daughter scored the tying goal in a 3-3 match against the top team in our league. Go, Rose!!

Day 78 - Escaping work

Friday morning sucked at work. I was angry and irritated. Also, the weather outside was 70 degrees and sunny. I moved a noon meeting, and instead of getting in a quick run as planned, I headed out to just go a long ways and let off some steam.

I ended up making a big circle around West Roseville into some neighborhoods and some trails that I had never run on before, and found some bike paths through greebelts that have just recently been constructed. It turned into a nice run that I really needed. I covered 14.6 miles in just over 2 hours, about an 8:25 pace, getting back into the office and cleaned up in time for my 1:30 meeting, where I was calm enough (and tired enough) to not yell at people even though they deserved it.

Day 77 - 11 weeks down

Squeezed in 3.2 on the treadmill again before my daughters' soccer game. Made myself take it at a slow 9-minute pace. Figure maybe an easy day will be good for me.

And the game was fantastic. We gave up an early 2 goal lead, they tied it at 4-4 with about four minutes left. We had a PK chance a minute later but missed. The girls pulled it out though with a great through pass to our top player for an easy 1-1 against the goalie with just a minute remaining. She made the shot for a 5-4 win.

Anyway, stats for this week:

Miles this week: 33.6
Total miles so far: 417.1
Average miles/day this week: 4.8
Average miles/day so far: 5.4
Longest run: still 13.7 miles (no change)
Time spent running this week: 4 hours 46 minutes
Total time running: 60 hours 11 minutes
Average time running/day: 47 minutes

Day 76

Got out for a good, hard 8.5 miles. But not fast. Seems like I've hit a plateau. Not getting any faster or stronger lately. Probably time to actually start adding track work and weights to the routine.

Day 75 - Almost forgot

Got into the office really early this morning. Had a major presentation, a couple of stressful meetings, and then had to leave early to coach a soccer game. Got to the soccer field, started warming up the team, but nothing was set up for a game and no other team was there. This is a brand new team, nineteen 7th and 8th grade girls including my two daughters, and a few of them have never played soccer before. We're still figuring things out.

Turns out we had bad directions and were at the wrong field. With cell phones in action, 10 minutes before the start we figured out where we should have been, piled all the girls and equipment back in the cars and made it to the right field just in time for kick-off. It was crazy.

However, we still won easily 8-0, and my younger daughter scored a goal. Yay! Made it home about 6pm, and I went straight to the fridge for a beer. I was all settled in for the evening and Jennifer asks, "Did you run yet today?"

Oops.

So I quickly finished my beer, changed into running gear, and got in another short 3-miler. If she hadn't reminded me, I probably would have just plain forgot to run today. On the plus side, I ran reasonably fast, and was pretty relaxed. I always thought of beer as something you drink after a run, but maybe I should have a beer before my run more often.

Day 74 - Late

This week is going to be a challenge. My work schedule is awful, and I am coaching soccer games on a couple of days. Today I got out very late in the evening for a short 3 miles. No warm-up, no cool-down, just getting out and done in 30 minutes or less was the goal.

Day 73 - Heat

Summer feels like it is here. Got out at 3pm, and the temperature is in the low 90s. Joints feel better today, but I decide to just take it easy and get used to the summer temperatures. Ran 6 miles, and actually held a pace right around 8:30/mile despite the heat. Felt pretty good. Strangely, while yesterday everything seemed to ache, today everything felt just fine. I wish I knew what causes some days to be pain-free, and other days to be such a struggle.

Day 72 - Pain

No, I did not get in a long run. This was one of those days where everything hurts. Ankles hurt, feet hurt, knees hurt, calves hurt. Achilles tendon feels OK though. Struggled through 3 miles and I was done.

Day 71

Today I got out of the office during the lunch hour for a 6 mile run. With the weather heating up, I was not particularly fast, but I was pretty happy with the 8:10/mile pace given the conditions. Everything felt fine during the run, but my left Achilles stiffened up and hurt afterwards. I think it is getting better, but I still need to be cautious. Also, I got just a bit of sunburn on my shoulders. Summer is coming! I'd planned a long run tomorrow, but I'm not sure if I'll go through with that.

TGIF!!!

Days 67-70

Monday kicked off a brutal week at work. This week was the hardest yet to stay with the program and not miss a day. I got in a 3.2 miles late Monday evening, but in addition to being really tired I felt some aches and pains still from the race, especially my left Achilles tendon.

Tuesday I crammed in 3.2 miles on the treadmill at the fitness room at work between a late meeting and getting out to my daughters soccer practice, where I've been recruited as an assistant coach. There was just not going to be any other time to run before 10pm. I ran the 3.2 hard in 24 minutes with no warm-up or stretching or cool down, threw a clean shirt on, and was only 15 minutes late to the practice. I really hate being late as a coach, even as an assistant, but I had to choose to either stick with this program or not. Wednesday I worked from 6:45am to 7:30pm with no breaks, ate lunch at my desk during a conference call, got home, and ran another quick 3.2 just before dark and then dug in to help kids with math homework.

Yesterday I finally was able to clear enough time to run for a full hour for the first time since Sunday. I ran my 2x20minute interval pattern, covering 7.8 miles. It was also 80 degrees. My first interval was fast, but my second interval was barely faster than the easy jog in between. Since the idea is to balance the two and run the same pace, this was not exactly a great workout. The heat really began to hit me. My next task in training will be to begin to adapt to the challenge of running in Sacramento in the summer. Supposed to be 90 this weekend. And while most of the aches and pains from the race have passed, I'm still having a fair bit of pain in my left Achilles tendon. I'll need to pay attention to that, and may need to take it easy for a few days.

Anyway, 10 weeks down and I have not missed a day yet!

Miles this week: 32.8
Total miles so far: 383.5
Average miles/day this week: 4.7
Average miles/day so far: 5.5
Longest run: still 13.7 miles (no change)
Time spent running this week: 4 hours and 29 minutes
Total time running: 55 hours and 25 minutes
Average time running/day: 47 minutes

Day 66 - Race Day!

I was not at all sure how things would go today. After trudging through my easy run yesterday, I'm not very confident. Also, I have overdone the carbo-loading the last three days, "carbo-loading" being a euphemism for eating way too much junk food. I weighed in this morning at my heaviest weight in seven weeks - not optimal for race day.

But I am feeling a little energetic today, and the adrenaline is kicking in as I anticipate the race. The race preparation is good in the morning, and I feel great during an easy 1.5 mile warmup. A couple of days ago I had in mind two pretty ambitious goals: first, to try to finish under 55 minutes, and second, to try to squeak into the top ten in my age group - men 40-44. I am not at all sure I can get close to either of those, but I have not entirely given up.

Some might think that it gets easier in the groups over 40, but that is not the case. Men 40-44, my classification, is probably the toughest age group. The men are almost as fit as the 30-somethings, they are generally despereate to prove they haven't lost a step as they passed the 40-barrier, and they tend to be much more experienced in race strategy and tactics than the younger runners. The 40-50 year old groups, and even 50-54, also compete fiercely within their groups, especially among the top few who pretty much have been showing up together at all the same local races for 15 years. In fact, I recognize a couple of men I used to race against in local races when we were in the 30-34 age group.

I try to hold back a little at first, but I am too excited, and I cover the first mile under 7 minutes - too fast. I back off a little, and find a good pace by the second mile. In fact from mile 2 to mile 6.5 the order of the runners around me barely changes at all, a good sign that I found the right spot for my pace. I pass only three people in that 4.5 mile span, one early and two of them right around mile six as a few people are tiring, and one person passes me about mile four and I never see him again.

The end gets interesting. Just after mile six my stomach starts to feel queasy. My pace has slowed over the rolling hills, but I'm still averaging just about 7:30/mile. I know I can't sustain it without losing breakfast before the finish, but I really do not want to be one of the several people who run out of gas and gets passed by 100 other runners in the last mile. I slow up just a bit, hopefully enough to recover without dropping too far. As I get to mile 6.5, two women pass me, accelerating into the last mile. Shortly after that, another really tall guy about my age passes me. Besides just trying to hang on, this time my thought is that I am probably on the edge of top ten in my group, and this guy passing me could be the difference. But right now I can't do anything about it as he slowly pulls away a step or two at a time.

About mile 7, my stomach settles and I get a little bit of a second wind. I pick up the pace, and with 1/4 mile to go the two women and the man who passed me are all within about 60 yards. 200 yards to go, and the man is now 25 yards ahead, between the women, but moving faster. 100 yards to go, I catch the first woman, and the other two are just 10 yards ahead but moving fast. I'm feeling queasy again, but at this point I'm just focused on the arch of balloons right in front of me. I find a kick somewhere, and sprint as hard as I can. 50 yards to go I pass the other woman. With just steps to go I catch the tall guy, regaining my place from a mile previous and beating him across the line by a step or two. Yes!!!

Then I drop to my hands and knees in the road and start taking deep breaths so I don't lose breakfast.

As for my goals, I was one out of two. My time was 55:31, not quite 55 but a very respectable 7:27/mile pace. The final results showed me as 8th place in my group out of 41. Cool!! And the the guy I passed...well he was indeed in my age group, 40 years old, but apparently he was a few seconds behind me at the start line because by "chip time" (the diffence between when the shoe sensor crosses the start line and the finish line, which is official for everyone below the top awards), he finished in 55:29, two seconds faster than me, making him 7th place in our group. @#$#@^$!!!!  So even though I passed him, he still got by me in the standings.

And as for the "old men", they ruled the day. The overall winner on the day by 8 seconds was in the 40-44 age group. He took home both the first place checks for overall winner AND for masters winner. Two more of the top 10 overall finishers were also men 40-44. The only other age group with three runners in the top ten overall was men 15-19 years old. And even more men in the 45-49 group finished ahead of me than did men in my own group, so it won't get any easier for me this decade!

I am really happy with how the day went, and now have to start thinking about my next race!

Day 65 - T minus One Day to Race

Often after a couple easy days, the body starts to get anxious to work again. When resting up for race, it is important to hold back on the days leading up to the race and save your energy despite the urge to push faster. I felt a little sluggish today at the start, and took it easy in the first mile of my 3.2 mile loop. That expected feeling of energy did not kick in after warming up. The second mile was also slow. The third mile I slowed down a bit more, and never did get any inspiration to push anything today. I hope I feel a little better tomorrow, or the race is really going to be tough.

Day 64

Got in a quick 3.2 miler between meetings and also, luckily, between rain showers. Taking it easy today and tomorrow to rest up for the race on Sunday.

Day 63 - Nine Weeks

My 12k race is three days away. I pulled out my road racing shoes from years ago, since they are still in good shape. I never throw anything away, which really bugs my wife but I do have racing shoes. (I also have track spikes, trail running shoes, cross-country spikes, basketball shoes, boots for horseback riding, and other well-hidden shoes I never wear but could in the future.) I use Asics DS Trainers for road racing because they are very light yet still have more support and cushion than a racing flat. One of the things I discover is that in the last few years, running shoes in general have come farther than I thought. The regular running shoes I bought a few weeks ago are almost as light as my six-year-old "ultra-light" DS Trainers. The difference is maybe an ounce or two at most. But I still want to wear the DST's Sunday so I figure I better get one good run in and make sure they still are comfortable.

Once again I am wedging my run into a busy schedule. I have to pick up my daughter at 5:30, so I go early, park at her school, and head out running, thinking a change of scenery will be nice. That area has a few more hills like what I expect Sunday, and she'll be ready to go when I get back. It is not raining, but the wind is gusty and the sky is overcast with really ominous dark spots, so I put on my hat and long sleeves.

Good thing. I get two miles out and a thunderstorm sweeps in from out of nowhere. Naturally I am alone on a bike trail in the middle of a huge open field, 3/4 of a mile from anything when the thunder rolls in. Fortunately, all the lightning seems to be above the clouds with no sign of coming to ground, but I am definitely nervous and in a hurry to get closer in to taller structures! In a matter of just a minute or two I am right underneath the storm, with deafening thunder all around me almost simultaneous with the lightning. Then the hail starts. Quickly it grows to the size of marbles - about the largest hail I have seen in California. First, I am very glad I have a hat. Second, OW! That stuff hurts!

I'm now running with my elbows over my ears and my hands in fists because stinging ice balls from the sky hurt the most on fingertips and earlobes. And I'm trying hard not to slip on the suddenly very icy pavement. Fortunately it only lasts about three minutes, and the thunder and lightning soon roll away into the distance as well. The hail melts off the road as fast as it came in. The storm center passes and leaves me merely running through cold, driving rain for another twenty minutes. The shoes are OK, but DS Trainers are not nearly as light when they are full of water. I suppose this is partly why most runners just take a day off now and then.

I get back to the school having covered about 6-3/4 miles at about an 8:15 pace. On the positive side, I do get to embarrass my 12-year-old daughter who is waiting out front with her friends as I come jogging into the school parking lot, soaked and bedraggled, calling her name. She tries to pretend not to know who I am.

Nine weeks of running down, three days to my first race!

Stats for the week:
Miles this week: 43
Total miles so far: 350.7
Average miles/day this week: 6.1
Average miles/day so far: 5.6
Longest run: 13.7 miles / 2 hours 0 minutes
Time spent running this week: 6 hours and 4 minutes
Total time running: 50 hours and 56 minutes
Average time running/day: 48 minutes

Days 57-62 - Still running, just missed writing

Between a really tough few days at work, Easter, and other activities, I've been too stressed and exhausted to write. But I am still running, even last night when I got home from work at 7:30pm and had to go out and run in the dark and in the rain. Yuck. I knew there would be weeks like this.

On the other hand, Saturday morning I had a great time running, taking my son along on his bike and jogging 10.6 miles at an easy 9-1/2 minute/mile pace around the 5 and 10 acre lots a few miles away, on a sunny day with field full of wildflowers and goats, horses, cows, sheep, llamas, chickens, and other livestock.

Short summary of the last six days:
Friday - short 3.2 mile run
Saturday - 10.6 miles with Calvin on his bike
Sunday - short 3.2 mile run in the evening after Easter festivities
Monday - 5 mile loop in between work and more work
Tuesday - 10 x 1/2mi intervals at night on the treadmill
yesterday - 5 mile loop

Day 56 - 8 weeks!

Ran my 2x20minute interval pattern yesterday, covering 8.5 miles in 1:11 with warm-up and cool down. Not as fast as last time, but not bad. Weather was surprisingly cold for April. Even though it was 4:30pm and sunny, it was in the low 50s with a strong, cold breeze. I should have worn long sleeves. This morning when I got up the thermometer read 32 degrees. Feels more like February than April.

Anyway, eight weeks of running down! Also just 10 days until my first race in years. I'm actually a little nervous, even though it is just a local 12km run.

Updated stats for the week:
Miles this week: 42.9
Total miles so far: 307.7
Average miles/day this week: 6.1
Average miles/day so far: 5.5
Longest run: 13.7 miles / 2 hours 0 minutes
Time spent running this week: 6 hours and 3 minutes
Total time running: 44 hours and 52 minutes
Average time running/day: 48 minutes

Day 55

Packed a 6-mile run in between work and a music rehearsal for Easter. Didn't have time to warm up or stretch, but got around my loop in 46 minutes. Felt pretty good, though I was strongly tempted to detour into Starbucks for a cookie at mile 4.5.

Day 54 - Reminiscing

A simple 3.2 mile recovery run yesterday, trying to work the stiffness out of knees and ankles after my almost-14-miler. The weather was perfect - mid 60s and overcast, and I got my run in just before another hard rain hit.

Just out of curiosity, I went back through my running logs, all the way back to my first marathon in 2001 to see what my previous best was for consecutive days of running before starting this effort. In May 2007 I ran 11 days in a row, totaling 77 miles. This was a few months after my last marathon, but when I was still doing shorter races and training for the Hood to Coast relay in Oregon.

Hood to Coast Relay Team 2007 (I'm on the end on the right)

In December 2004, when I was training for the Napa Marathon, my Boston qualifier and best-ever marathon, I ran 10 consecutive days totaling 80 miles at one point - my second best consecutive-days streak. Most of those runs were in rain and fog (which I apparently tolerated much better back then), and my long run was 14 miles, which I "jogged" at a 7:21 pace. In addition to running every day, that 10-day stretch also included four full weight sessions in the gym, two pilates classes and a yoga session, and the streak ended when I took Christmas Day off. But the day after, I ran a hilly 17 mile course just for fun. I wonder if I can ever get back into that kind of condition. A lot of work lies between where I am today and that level.

But 54 days in a row is a good start.

Day 51 through 53

I haven't given up! Just been away from my computer. Quick recap:

Day 51 - Got back from a long day, and a long drive back from Fresno, and squeezed in a quick 3.2 miles just as it was getting dark.

Day 52 - Put in 5.1 miles during another busy day, but forgot my watch. Didn't really push the pace, took about 44 minutes.

Day 53 - Finally found time to do my first long run in a while, having put it off for a few days due to my schedule. Ran 13.7 miles, my longest run since I started, in just under two hours. I wasn't as fast as I was a couple weeks ago on my 13 mile run, but I still ran well. Had the usual minor aches and pains in the last couple of miles (and afterwards), as expected when I'm pushing the distance again, but nothing serious. Actually got a little bit sunburned on my nose from being out that long at midday, even though it was cool and breezy.

Day 50!!!

Ran an easy 3.25 miles today during lunch, tromping through a little mud on a roughly-mile-long packed single-track trail behind the office complex, plus the .5 miles each way to get there. Enjoyed the break in the rain and celebrated making it halfway to my goal!

Day 49 - 7 Weeks!

OK, today I was ambitious, but not too ambitious. I really wanted to be able to demonstrate measurable improvement over recent weeks, unlike Tuesday, and I wanted to get in some fast intervals. I did ten 1/2 mile intervals on the treadmill, at 8.7mph - 0.1 mph faster than 3 weeks ago. Improvement!

In total I added nine miles including warm-up, cool-down, and jogging slowly between intervals, in 73 minutes.

Updated stats after seven weeks:
Miles this week: 38.5
Total miles so far: 264.8
Average miles/day this week: 5.5
Average miles/day so far: 5.4
Longest run so far: 13.1 miles
Total time running: 38 hours, 49 minutes
Average time running/day: 48 minutes

Day 48 - Easy 4

Still a little wiped out form yesterday. Ran an easy 4 miles, meandering around the neighborhood and local trail. I wanted to do something different than my usual 3.2 mile loop, but not too hard. Then I went and ate a 3000 calorie dinner at "On the Border". Oops. Guess I won't go shopping for new jeans yet tomorrow.

Day 47 - Too Ambitious

Due to rain, I was back on the treadmill yesterday. I wanted a hard workout, so I set up my hill interval routine (see Day 40). One thing about this particular pattern is that if I am too ambitious or not having a great day, there is no hiding from it. By the time I realize I can't finish at the speed I set, it is usually too late to just back off a little. It is complete crash and burn, and that is what happened.

Last time I had no trouble at 5.2 mph, so I warmed up and then ambitiously set the pace at 5.4 going into the interval set. I don't know if I am still not quite recovered from blood donation, or just was not in top form, but halfway through the short 10% climbs I had to drop to 5.0, and at the last 8.0% mile I had to cut it again to 4.3 - a plodding 14-minute/mile pace - and even there I barely made it to the end. 91 minutes to complete the workout today. Going to take an easy day tomorrow - and hope the rain stops at some point.

Day 46 - May the Odds be Ever in My Favor

Ran six miles today at a pretty good pace. Pretended I was running away from vicious children intent on violently taking each other out one at a time, as well as anyone in the vicinity who gets in their way.

Specifically my 12 and 13 year old daughters. They are not in a good mood today.

Day 45 - Working Up

I bailed on trying to get a long run in this weekend, between my hectic schedule - coaching two soccer games, working a track meet, taking my soccer referee test, church, and of course watching NCAA basketball - and also still being tentative about my knee. It has felt fine on my last couple of shorter runs, but is still a little stiff when I sit at my desk too long, so I want to work the distance back up a little carefully.

Yesterday I added a couple miles and did my 5.1 mile loop in a brisker 39:10. Everything felt OK, so I'll probably try six today, if I can find the time.

Day 44 - I Run Like a Seven-Year-Old Girl

My Saturday started with volunteer help at a track meet all morning, then I coached my daughter's indoor soccer team (won 6-1 and made it to the group championship!), and I finally got out to run in the cold, grey afternoon.

As I approached the bike trail, I confronted a "family parade" also joining the trail from another direction. A little girl, definitely no older than eight and probably seven, led the parade running. She was followed about ten yards back by a boy about ten or eleven kicking hard on a scooter, ten or twenty yards behind him two more pre-teen kids on bikes, and finally "Dad" on his mountain bike in the rear.

I reached the intersection and turned onto the trail just a few yards behind the young lead runner, who turned out to be running much faster than I expected. At this point, I'm at about a 7:30/mile pace, and I'm not gaining any ground. I'm thinking, "That's really cute! She's pretty a pretty fast sprinter for a kid her age." After another 200 yards, I'm still not gaining ground, it is clear she is sustaining this pace, and I'm feeling a little self-conscious about being a random middle-aged man running in the middle of the family right behind the little girl. I'm sure she'll run out of gas soon, but I decide to kick it into gear and pass her anyway to get out of the pack. I do, and compliment her speed as I pass. She very politely, and showing no sign of being winded, answers, "Thanks!"

A quarter mile later, I look back and she's still right behind me, no more than ten yards. According to my GPS I'm now at a 7:15/mile pace, and she's been running hard at least half a mile since I first saw her, and who knows how long before that. I try to step it up again.

Finally I reach a turn, and go off into Sun City. As I turn, I look at my GPS and see that my last quarter has been at a 7:05/mile pace. And she is still within 20 yards.

After they go off the other direction, I slow down considerably because I need to catch my breath. I don't see any sign of her slowing down. And I am definitely feeling humble. It takes me a few minutes to catch my breath.

I don't know who this little fireball was, but if I see her again, the next time I will drop back to where Dad is (partly so I can breath), and I'm going to try to recruit her for our track club.

I know there are plenty of younger kids out there who can outrun me, but most of them are not seven-year-old girls. I'm glad she won't be in my age bracket in my next race.

Day 43 - Easing Back into It

Still recovering from voluntary blood loss, I planned to take it easy today, so I brought my camera and took a couple pictures along the way. It is a sunny spring day, so this is my 3.2 mile loop at its best. More than half of the loop is on a bike trail which looks like this:

My bike trail

But also some of it is just through the local retirement community. That's not bad, as the streets are low traffic and relatively safe. In fact I run faster than most of these people drive.



Sun City

and there are nice sidewalks and bike lanes on the major roads.

Still Sun City

Pushed a little faster today than yesterday, but was winded when I finished even at a modest pace. The knee is improving, but is still a little sore.

Day 42 - Six weeks!

Celebrating every milestone on this effort. Today was a short 3.2 mile treadmill workout, still at a slow pace as I am still within the window of 24 hours from donating blood. My knee is feeling much better than yesterday, but not 100% yet. I'll probably keep going easy for a couple more days. 


Also, my iPod started acting up, which was very frustrating. My headphone connection is apparently shorting, possibly due to being damp. And the the songs kept skipping, fast-forwarding, and rewinding on me, causing frustration and irritation. I think something in the settings changed to make the iPod do stuff in response to motion, which there happens to be quite a bit of when running. I'll have to ask my daughter about that later.


Updated stats - 42 days down!
Miles this week: 39.0
Total miles so far: 226.3Average miles/day this week: 5.6Average miles/day so far: 5.39Longest run so far: 13.1 miles
Total time running: 33 hours 13 minutes
Average time running/day: 47 minutesAverage pace this week: 9:05/mile - probably not a good progress measure this week
Average pace, week 5: 8:14/mile - 8 more miles, a little slower pace
Average pace, week 4: 8:11/mile - Wow!
Average pace, week 3: 8:50/mile
Average pace, week 2: 9:00/mile
Average pace, week 1: 9:40/mile 

Time running this week: 5 hours, 54 minutes

Day 41 - Low Blood Blood Level

Today was destined to be slow for two reasons. First, my right knee is pretty sore. I can't tell for sure if it is "get it warmed up and it will be fine and the pain will go away tomorrow" sore, or "keep pushing and you will regret it" sore. My inclination is to take it easy.

Second, I donated blood at 2:30pm, and didn't have a chance to run before that. So my run is two hours after losing a pint. I am beyond low blood sugar level and into low blood blood level. Ten years ago I would have sneaked out of the refreshment area early and completely ignored the admonition to not exercise at all for 24 hours or strenuously for 72 hours. At this point in my life, the possibility of passing out on the bike trail seems less abstract than it used to, and doing that just two hours after donating and being told not to for exactly that reason would be pretty embarrassing.

So I ate lots of cookies, drank a lot of fluids, and jogged my 3.2 mile loop very, very slowly, taking about 33 minutes, and I did not get dizzy, fall down, or lose consciousness at any point. My knee didn't feel any worse jogging than it did sitting at my desk, which was a relief. But I'll probably continue to take it really easy on the running for the next couple of days.

Still running after 41 days...check
"Yes I do save lives"...check
Ice pack on the knee...check
Not unconscious in the grass by the bike trail...check
Following professional medical advice...

Day 40 - Uphill to Nowhere

Back on the treadmill today. I set out to do my "hill" workout again, which I last tried five weeks ago. Should be better this time.This workout will not help my average pace for the week, but it should help my stamina, and it is relatively easy on the knees, which are a bit sore again from my fast run on pavement yesterday. Rather than vary pace for the intervals, I set the speed constant and vary the incline for this workout. The pattern is 8.0 miles total:

0.8 mile warm-up, then set speed. Trying 5.2mph today. 5 weeks ago I couldn't finish it at 5.0. I know I am stronger, but not sure how much yet.
0.2 miles at 10% incline
0.2 miles flat
1.0 miles at 8%
0.5 miles flat
0.5 mi. at 8%
0.3 mi. flat
0.2 mi. at 10%, then 0.2 mi. flat, then repeat that three more times
0.5 mi. at 8%
0.5 mi. flat
1.1 mi. final climb at 8%
0.8 mi. cool-down
total climbing of about 1800 feet.

I felt strong enough to kick up the speed to 5.5 on the last climb, and even up to 5.7 for the last 0.25 miles. Huge difference from last time. I had my iPod today, which also makes a world of difference on a treadmill.

Day 39

Ran hard today after work. 5.1 miles in 38.5 minutes, otherwise uneventful. Still a little sore from Saturday, but otherwise everything was good.

Day 38

A short, simple 3.2 mile recovery run today to stay loose. My ankle was stiff and sore at first, but it warmed up pretty quickly and felt OK. Comfortably ran an 8:30 pace, not working too hard but I was able to shake off the stiffness lingering from yesterday's effort. It was a chilly morning in the 40s, but the sun came out for the first time in a few days and brightened things.

Day 37 - Half the Distance

Today was my weekly long run. Again I caught a break in the afternoon and was able to get in a precipitation-free session, though everything was damp, and a cold wind kicked up from time to time.

I turned my ankle about a mile into my run on the edge of the sidewalk. Not too badly thank goodness, but enough so that I felt it for a few miles, and it is stiff this evening. I definitely felt the camber of the shoulder of the roads, and had to stay on the right shoulder for a couple of miles because the left side hurt a lot more.

Still, I managed to cover 13.1 miles, half of a marathon, and again it was my longest run since I started training again, a mile more than last week. I managed a decent pace, finishing at about an 8:20/mile average pace. More importantly, I was able to keep the pace steady from start to finish. I was working hard by the end, but I held it constant.

Though still elusive and inconsistent, my form is starting to come back more and more. I had good stretches of five to ten minutes at a time today where I was able to glide smoothly and efficiently, punctuated by moments of falling back into a rougher gait. Until the last three miles where I lost my technique completely to fatigue. The day was tough but overall I am working my way back into shape significantly faster than I expected.

And I'm finally starting to drop a little weight, with effort. I'm down about three pounds from where I started forty days ago. About twelve to go to get back to racing weight. About four or five to go to be comfortable in my blue jeans again.

Day 36 - Cloudy with a Strong Chance of Slow

Booked from 8am through late evening today, so no time to run today unless it is early. I drag myself out of bed and head out, not able to tell through the darkness if it is still raining or not, but everything is very wet. I caught a break there. The rain paused just long enough for me to get most of the way through my 3 miles before starting again near the end, just as a little weak gray light began to eke out of the clouds.

My legs had nothing in them today. I took it easy and wrote it up as nothing more than staying on track to my goal and keeping my legs from stiffening up after the last three days of harder work, but even my 9:20 pace felt like work this morning. And I really need coffee.

Day 35 - Five weeks in a row!!

Today I got in a great run during a break in the rainstorms. I pounded out 8.6 miles in my "2x20minutes" interval session, averaging 8:03/mile including my warm-up, cool-down, and jogging slowly for five minutes between the two intervals. The weather was definitely not bad, with a light breeze, overcast, and temperatures in the low 60s.

35 days straight of running at least 5k/day! 65 to go. Still not sick yet. Fingers crossed...

Statistics on my effort so far after five weeks:

Miles this week: 46.2
Total miles so far: 187.3
Average miles/day this week: 6.6
Average miles/day so far: 5.35
Time running this week: 6 hours, 21 minutes
Total time running: 27 hours 19 minutes
Average time running/day: 47 minutes
Average pace this week: 8:14/mile (8 more miles, a little slower pace)
Average pace, week 4: 8:11/mile... Wow!
Average pace, week 3: 8:50/mile
Average pace, week 2: 9:00/mile
Average pace, week 1: 9:40/mile
Longest run so far: 12.0 miles

Day 34 - Running Away from the Flu... in the Rain

So 3/4 of the rest of my family has the flu. My oldest daughter was down for four days and just went back to school. My wife has been down for four days. My other daughter just came down with the fever and cough. I had a flu shot in November, and am really, really hoping that whatever my family has was included in this year's vaccine formula.

My nine-year-old son is terrified. He heard you can prevent the flu by drinking lots of fluids and washing your hands often. He has been drinking water and juice like crazy and washing his hands every 10 minutes - I think he's washed them more times in the last hour than he did in the previous month. The other night he wet his bed for the first time in five years. At first we didn't know what to think. I asked him if he drank water right before bed. "Only two big glasses," he answered. "Oh, and some apple juice." We agreed that lots of fluids may not be the best thing right before bed.

Anyway, today I planned a straightforward five mile run, except it has been raining all day. Pouring in fact. I had to decide whether to run in the warm confines of the gym again, or go get soaked outside, knowing full well that flu viruses are all over my house. The rain and threat of flu was no match for my distaste for the treadmill. I know a treadmill has a place in my training regime, but I just couldn't handle it. Plus, it was 63 degrees - relatively warm. What's the difference between being soaked from the rain and being soaked from running in humid weather in Houston?

I put on long sleeves, my old shoes, and a hat, and sloshed out a five mile run in the pouring rain. Then I washed my hands and drank two big glasses of water and some juice.

Day 33 - More treadmill fun

I ran indoors today, on account of rain outside, and also because I wanted to run five 1-mile intervals at a pace I could keep constant through all five. Treadmills are good for setting and maintaining a constant pace. That is about the only thing they are good for. I meant to bring my iPod today, but forgot... again. I got to the fitness center around noon, so I got to work out with the lunch crowd. Noisy, loud, and smelly. But I was working hard so I was able to focus and block out the surroundings - until a guy with really awful gas started running on the treadmill next to me. Aargh!!! Fortunately I was near the end of my workout by then, because I swear I could hardly breathe. I ran my last mile REALLY fast and got out of there. Still, I covered nine theoretical miles (without going anywhere) in a little under 75 minutes.

Day 32

See Day 30, except cold and overcast. Not Colorado cold, just Roseville cold.

Day 31 - Long(er) run

I skipped church and went running instead. Today is chilly, with the pavement wet from overnight rain and a brisk wind driving cold missing-church-guilt into my face. That was somewhat ameliorated by the large number of other runners and cyclists also out this morning.

Today I decided to stretch the mileage, not pushing the pace too hard but working to build up distance. I made a long loop down the main thoroughfares and out into semi-rural horse properties, and then back through the local Sun City retirement community, covering 12 miles in just under an hour and 40 minutes.

Things went about as expected, with a few minor age-related aches and pains coming and going over the miles, but my pace felt comfortable, and even picked up a little as the miles went on and I warmed up. I ran faster than I anitcipated I could over that distance, averaging about an 8:20/mile pace and only slowing to cool down in the last mile. I had a few minutes of really good form at times during the run, but still couldn't quite figure out how to stay in that zone.

I hope to keep adding a little more distance to my long run every week, as I used to when building towards a marathon or longer distance race. But I think today's 12 miles was my longest run since December of 2006. Nice feeling to be making that kind of progress again.

Day 30 - Taking it easy

As planned, jogged my 3.2 mile loop in no hurry. Beautiful day for an easy run. Will be more ambitious tomorrow. Maybe.

Day 29

Yesterday I squeezed in 5 miles between work and a 6 o'clock soccer referee class. It was one of those days where nothing is clicking. I slogged tiredly through the distance at about an 8:40 pace, and decided I need an easy day to rest and recover, so I will stick to 3 miles today when I go out. Can't push very hard on back to back days yet.

I picked my first target race - Run Rocklin 12k on April 15th. My daughters' school is forming a team. The rest of my family will be running/walking the 5k, so we'll all be there together representing their school. Looking forward to it already!

Day 28 - 4 weeks

Four weeks without missing a day! I have never done that before in my life. Calvin, my 9-year-old son, accompanied me today on his bike around my usual 6-mile loop. It was the first time he had trouble keeping up with me instead of the other way around. Hah! Ran just over an 8-minute pace. I was working hard, but still tired from yesterday. We had a beautiful afternoon, high 60s and sunny.

Stats for this week:

Miles this week: 38.2
Total miles so far: 141.1
Average miles/day this week: 5.5
Average miles/day so far: 5.0
Time running this week: 5 hours, 13 minutes
Total time running: 20 hours 58 minutes
Average pace this week: 8:11/mile... Wow!
Average pace, week 3: 8:50/mile
Average pace, week 2: 9:00/mile
Average pace, week 1: 9:40/mile

Day 27

Still running! I had to get into the gym and hit the treadmill between meetings yesterday, but I was able to complete my target workout. I wanted to run ten half-mile intervals at a consistent and aggressive pace, and I did that, with the intervals at 8.6mph (3:29/half-mile pace). Total 9.0 miles including warm-up and cool-down. I was going to bring my iPod but forgot. It is harder without music. Still, I am getting back into condition faster than I expected.

I was really not sure I would make it this far without missing a day. It has been difficult to find time every day to run, but I've definitely been in a better mood as I've slowly started to return to decent shape. Also, I finally seem to be making a little progress on my weight. It is hard to be certain because my weight tends to vary by 2-3 pounds from morning to morning, but I think I'm now down a pound or two from where I started a month ago.

I have not yet picked a target first race, but that's on my list.

I got to work for an early meeting that started at 5:30 a.m. this morning. Hoping that means I can get off work early today to take advantage of the predicted nice weather and get in 6 miles or so this afternoon.

Day 26 - Dark and fast

Late posting on this one, because I didn't get out until the end of a long day. Had to squeeze in a short run with my little headband light under a full moon. It was not a good day today, so this was also a "burn off the stress" run. The run was cold, dark, and fast. Ran hard, finished my 3.2 mile loop in just over 24 minutes, and felt better.

Day 25 - 1/4 of the way there!

A short, easy 3.2 miles today. Nice weather, but whatever was working yesterday was gone today. Considering this an easy day, I jogged at about an 8:30 pace, but it was not smooth, and I could not figure out why. Still, now I know that pace is in there somewhere. If it were easy, it wouldn't have taken all those years to get there the first time.

Day 24 - Sometimes the Wind is at Your Back

After my nice run yesterday, I wasn't expecting to feel up to pushing it too hard today. And three donuts and a coffee for breakfast an hour before I went out is not exactly the breakfast of champions.

I hit the road for a five-miler, planning to enjoy the 60-degree sunny weather. My plan was to run easy for the first two miles, push it just a little for the next two, then cool down for the last mile.

Almost as soon as I hit the road, things started to click. Up to this point, though obviously I am quite out of shape compared to what I used to be, I had not even begun to realize how rusty I had become in terms of form and technique. Today my body began to remember. As it started to come back to me, running transformed dramatically.

I still lack the strength and stamina I used to have, and it will take months to get it back, but for the first time today I felt fast without struggling to make pace. Without consciously thinking about it, suddenly my hips adjusted forward and began rotating. Instead of trotting I found myself easily and smoothly gliding. As if on cue, my breathing changed in response. Instead of panting for air, forcing it into my lungs, it was if a dam of ice had thawed and suddenly rivers of air flowed in, rippling over every vertebrae, pouring down my spine and deep into my lungs. My chin lifted, and when I glanced at my watch I saw that I was cruising under an 8-minute mile pace with almost no effort. Everything became smooth and easy. The fatigue of the first three weeks of this 100-day attempt just fell away.

I hit mile three and began to push just a little. I covered the next half mile in 3:45, then two more halves a little faster in 3:42 and 3:41. I still felt good, and was not working that hard yet. I decided to push the gas pedal more and accelerated, covering the next half mile in 3:21. As I reached the end of that half, my stomach muscles ached with fatigue, and my form and technique began to degrade. I jogged the last mile home at an easy 9-minute pace, focusing on my form and breathing, and completing the 5.15 mile loop in 40:30.

I am sure that it will take time for me to get back to feeling easy and natural on every run, and I was reminded at the end that I need to spend much more time on ab/core exercises if I want to be able to sustain that for any distance. Still, it is awesome to rediscover that stride, to remember what good form really feels like, and to know that I still have the capability to run that way. Sometimes you turn a corner, and suddenly the wind is at your back.


UPDATE: Phil finished Napa in 4:11:08. Way to go, Phil!

Day 23 - Phil

It was the final leg of my flight home. I was about to open my book, when the person next to me started poring over a map, and I could not help but notice that it was the Napa Valley Marathon course map - the same course where I had my best marathon time back in 2005. We got to talking, and spent the whole flight discussing running, and his and his wife's tactical plans for Napa, their second marathon. I was more than a bit jealous. I'll have to check tomorrow after the race and see if Phil, age 46, reached his goal time of four hours.

Today was a beautiful day in the Central Valley. Sunny and 68 degrees in the afternoon. Despite the weather, and physically feeling fine, I still almost didn't make it out today. Everything in me wanted to just be at home, laying on the couch and doing nothing. If I weren't writing this blog, which according to Google stats now has more readers than I could count on all my fingers and toes put together if I were a triple-amputee, I would not have gone out at all.

But once I started and my legs warmed up, I felt great. I kept thinking about Phil and Napa, and psyched myself up for my "two 20-minute intervals" workout. I averaged about a 7:42/mile pace for my first 20-minute interval, and almost a 7:32 pace for the second interval. By the end of the run I had covered a total of 8.5 miles including warm-up and cool-down.

Tomorrow I'm going to pick a first 10k race to target this spring. At this rate, it won't be too long before all the Phils out there better look out...

Day 22

Got my 3.2mi on the treadmill. Really hoping this was my last treadmill run for a long time. Off to my last meetings, then finally home by evening if all goes well!

Day 21 - Oh, The Humidity!

In Houston now, on the last leg of the trip and the last hotel. Today is my last full day of work before heading home, and likely my busiest workday, so I was up at 5:30 a.m. to get to the treadmill. There is no good place to run outdoors here without driving somewhere - no sidewalks or bike lanes on any of the streets, and lots of traffic. The air conditioner is already running in the hotel fitness center, with the weather forecast for low 80s and humid. The outside of my water bottle is dripping before I even start the treadmill.

The TVs are off and the music is on, but I am tempted to try to turn on some local news, just to see if it is as crazy as it was in Denver and Dallas, but that quickly passes. Music is fine. I planned to run some 1-mile intervals today, and did, feeling strong, though damp. I ran four 1-mile intervals hard with rests in between, with my fourth and fastest at a 7:15 pace. The last few days have been very up and down, but today was a good day. In total I ran 6.5 miles. I looked and felt like I just had just walked through the hot tub with my clothes on when I was done.

Then I went out and had three hefty meals in restaurants during the day, and probably consumed considerably more calories than in any other single day of this trip. The highlight was the whole prawn, with cheddar and cream cheese, all stuffed inside a fresh jalapeno pepper, breaded and deep fried. Those were amazing! And probably 300 calories each. The scale will not be my friend when I get home. Houston is a bad place for a diet.

Three weeks down now. Stats for this week:

Miles this week: 35.8
Total miles so far: 102.9
Average miles/day this week: 5.1
Average miles/day so far: 4.9
Time running this week: 5 hours, 16 minutes
Total time running: 15 hours 45 minutes
Average pace, week 3: 8:50/mile
Average pace, week 2: 9:00/mile
Average pace, week 1: 9:40/mile

Day 20 - Damn the Dessert! and Dallas Morning News

Well, I tried eating good last night. I even ordered fish, which I rarely do, and was feeling very proud of myself for having had a reasonable lunch and dinner, making wise choices, and most likely not gaining any weight even though I was at restaurants for all three meals. Then the giant chocolate mousse cake showed up. Probably 800 calories worth, at least, and the plate was pretty clean when I finally came out of my chocolate transcendence and realized what I had done.

I woke up stiff, sore, and too hot this morning. It is Leap Day, and 70 degrees and oppressively humid at 5:45am. The hotel air conditioner has kicked in, but it is still too warm and sticky. The treadmill entertainment returned to local "Dallas Morning News" during my tough 3.2 miles, including how the "more liberal" Mitt Romney held on to Michigan; the down side of electric cars; endless Lysol and laundry detergent commercials; and not-so-subtly sandwiched between two short updates on teachers in Dallas being arrested for improper conduct or relationships with students, the surprising fact that Dallas teachers, who have good jobs in a tough economy, are protesting Dallas ISD asking them to work an extra 45 minutes/day without a pay increase. I finished and cooled down to a 10 minute in-depth look at tryouts for the Dallas Cowboy Cheerleaders, where the hopes and dreams of young, blond, southern girls from all over the world are made or shattered.

Really getting anxious to get back home.

Day 19

Tightly time constrained, I just cranked out a quick 3.2 miles on the treadmill at about an 8:30 pace. I am beginning to feel a little stronger and faster again. Eating way too much the last couple of days here in Dallas though...

Day 18 - Clock Error, or Two Beers and a Treadmill

Woke up this morning, put on my running gear, and was about to head to the treadmill in the hotel fitness center when I realized my watch did not match the alarm clock in my room. After checking my phone, it became clear that the hotel alarm clock was 25 minutes slow. Aaargh!! I figured I had just barely enough time still to get in a short, fast, 3 miles and not be late for work. I got to the fitness center, where I found one treadmill occupied, and the other broken. So much for that plan. Off to work...

Fifteen hours and eleven meetings and conferences later I returned to the hotel at about 9pm, after a big Italian dinner and a couple of beers. Oddly, I had no hesitation about getting my running gear back on and heading straight for the empty fitness center. Having not run in 36 hours feels weird already, and I am surprisingly not sore after my almost-eleven-miles yesterday. I expected much worse. Seems like I'm finally getting back into the swing of things, despite being slow and a bit heavy. After my day of work, the treadmill is actually an improvement. I discovered that it is not nearly as boring after a couple of beers. True to form, the hotel TV was showing the "Oprah Winfrey Network", but the sound was off, and the radio was tuned to a decent classic rock station.

The first mile was a plodding battle against side cramps from a stomach full of pasta, garlic bread, beer and steak. But once dinner settled and Bon Jovi started playing (which also sounds better after beer), I sweated out another 3 miles at an increasingly respectable pace, finishing four miles in 34:50. I even did a little core work before heading back to my room. Making progress...

Day 17 – Nice Run, Frozen Face

It is Sunday. I have no plans today other than flying to Dallas in the afternoon. Now that I have my tights, I decided to brave the 28 degree temperature and 20mph wind, and leisurely explore the off-street trail network around Fort Collins. I enjoyed the first miles, comfortably cruising around CSU and downtown. My gear adequately insulated me as I started out, except for  the occasional icy gust that would chill my face and fingers. I headed north on the “Mason Trail” along the railroad, then east on the really pretty “Spring Creek Trail”.

I found the signs at various points instructing dog owners to clean up after their animals ironic, as I found very little dog litter, but here and there in the middle of a concrete trail I would jog around a great big pile of horse manure.

As I headed east, I felt the wind picking up even more at my back, which didn’t bother me at that moment as it pushed me along at about a 7:50 pace without me trying very hard. But I didn’t like the thought of coming back. When I turned south on the “Poudre River Trail”, the crosswind gusts nearly knocked me off the trail a couple of times. I was hoping it would warm up by the time I turned into the wind for the last leg home, but it didn’t, and the wind was most definitely increasing.

When I came around to the west, a gust hit me full force, nearly bringing me to a dead stop. Within a minute, though my legs were fine, my face and hands were numb with the icy cold, and I was pumping my arms and legs hard just to keep up an 11:00 pace. I also had to go uphill. With nothing but open field between the wind and me, my gear proved insufficient. It felt like swimming upstream in a snow-fed river. Within a half mile, my face was so cold my teeth hurt.

After the longest mile I’ve run in a long time, I finally reached a turn south onto the “Power Trail”, a slightly more sheltered trail with the wind at my side and a little behind me, instead of in my face. I had ¾ of a mile to warm back up a little, then I turned west again for the last 1.25 miles to the hotel. I made my final turn into the wind preparing for the worst, but fortunately I was now in a residential area rather than open fields, and was now going slightly downhill. Though not as bad as the first westward mile, I battled for another 14 or 15 minutes to get back, and have rarely been so happy to walk into a hotel lobby.

I covered 10.7 miles total, probably my longest run in five or six years. With the exception of the couple of frozen miles near the end, I had a pretty good morning on some scenic trails. My body is holding up well, and other than the usual little aches and pains that come and go and a little soreness near the end, I didn’t have trouble with the distance. Feeling good!

After landing in Dallas this evening, however, I found that my new hotel is in the middle of an industrial/commercial area near the Dallas airport, with no sidewalks or bike lanes, so I might be back on treadmills again for a few days. Bummer.

Day 16 - Bears, Boots, and Rocky Mountain Snowshoeing

I woke up this morning at 5am to get in my requisite daily run, on the hotel treadmill since it was 18 degrees outside, before getting picked up for my snowshoeing adventure. Some might argue that snowshoeing should count as running, but what if it doesn't? I'm not going to blow my goal over that! I did my 3.2 miles, and fortunately it was too early for local news today. Instead the hotel TV was showing "Viking Wilderness" where I got to crank out my miles while watching bears in Denmark... hugging.

Though I borrowed most of the gear I needed, I could not get a good set of loaner boots on short notice. I dropped into REI yesterday to check out the clearance rack. Unfortunately, like my colleagues at the office, the clearance rack did not have a single pair of waterproof hiking boots in a size 13-narrow. Go figure. So consequently I now have a brand new pair of totally awesome boots that I hope I will use for hiking and snow play for years to come, because otherwise this was an expensive day. REI is a dangerous place for me. (Catching up with you in number of pairs of shoes, Jennifer, better go shopping!) I also bought a pair of running tights, partly for snowshoeing, and partly because even if it is 18 degrees again I am not running on the hotel treadmill tomorrow.

By sunrise we were on our way to Rocky Mountain National Park. We started at 8400 feet elevation in Wild Basin, and shoed up to just above Ouzel Falls at 9600 feet, a hike of about 4.49 miles according to the GPS. The morning warmed up quickly, and none of us needed all the layers we brought even at the top, which was here right under these peaks of the Continental Divide, and in the shadow of Longs Peak, the tallest in the park. I took this with my phone.

And here are the three of us.

Mostly we climbed on packed trails, but I got to "break trail" for the last 3/8 of a mile on the final 200 foot climb from the bottom of the falls to the top.

The entire trip we were climbing past awesome scenery like this frozen creek.

We returned to car at about 2pm, completing the nine-mile trek in about 5 hours including stops. By the time we returned to Fort Collins, the temperature was a stunning 61 degrees. Could not have asked for a better day, or a better way to spend a Saturday in the middle of a business trip. I'll remember this for a long time! And I have souvenir boots.

P.S. Way to go, Rose!!!!!

Day 15 - 20 Degrees with a chance of Treadmills

Woke up and checked the outside temperature, which is 20 degrees. I don't have gear for those temperatures, so I grudgingly hit the hotel fitness center treadmill this morning. Suffered through 45 minutes of local news on the TV in the fitness center, such as listening to every GOP presidential candidate comment on how wrongheaded and destructive the President's comments were on events in the Middle East in the last two days. I have no idea what the President actually said, or what the events were that he was responding to, or even what country or countries they were talking about, because apparently that is not newsworthy. But I got to hear all of what Newt Gingrich thinks about Obama's handling of whatever situation it was that he handled. And I got to hear 15 minutes of coverage of the backstage preparations for the Academy Awards. And that's a big part of why I hate treadmills.

But with the encouragement of Newt, Mitt, Billy Crystal, and big-haired local newspeople I sweated out five indoor miles in 45 minutes, including pushing myself through five half-mile "hard" intervals at about a 7:40/mile pace.

I was invited to go showshoeing tomorrow, which I have never done, in Rocky Mountain National Park, where I have never been. Also, I learned from the local news this morning that tomorrow is supposed to be a really nice day. It sounds awesome. So I will keep my run very easy and short tomorrow to save energy for that. I am being picked up at 6:45am, so I will need to get up way too darn early even to get in a short run. But I guess it's good preparation for the time zone I'll be moving to next week.

Day 14 - Hard to Typppe, Fingerrrs Still Numb

This is more like the Fort Collins I expect in February. 31 degrees, and a fresh dusting of snow on the lawn and roofs but the pavement is mostly just wet. Big storm last night, lots of wind, but it rained mostly, only turning to snow late. The pavement looked clear, so I decided to bundle up and head out again on the same course as yesterday. I was fine for a while, other than dodging a few icy patches, until the wind kicked up again. It sliced through my gloves and fleece like I wasn't wearing any. Within minutes I was a human popsicle. But I made it back to the hotel, and it didn't take too long for my hands to warm up enough to be able to unzip my pocket and get my key. Ran about an 8:50 pace over the 5.3 mile course today. Completed another week of running, and all the joints felt fine today!

Miles run: this week - 29.3   total - 67.1
Average miles per day: this week - 4.3  overall - 4.8
Time running: this week - 4 hours 24 minutes, total - 10 hours 29 minutes
Average pace this week: about 9:00/mile
Weight lost - still none

Day 13 - Morning in Fort Collins

I wasn't sure if I would get out of the hotel this week. Usually when I am in Fort Collins, Colorado in February, the morning temperatures are somewhere between freezing and "Oh my God." However, when I woke up this morning at 6am (that's way too early California time) the weather indicated 48 degrees - warmer than last night when I got here - and even with the wind chill from the gusts coming over the mountains, it's warmer than yesterday back home. Still, with all the snow on the ground, I dressed warm. That was good because I got to find out that bicycling leg warmers won't stay on. It was good in that I didn't really need them. I managed two laps around the small lake across from the hotel, 5.5miles, in 50 minutes. Even being in town I enjoyed the view, as the snow-covered mountains towered over everything in the clear morning air, at certain points reflecting a neon sunrise. Wish I had a camera! Knees felt almost 100%, and I wasn't too disappointed with the pace given the altitude, hour of the morning, and 30mph wind. Back to work now...

Day 12 - and repeat...

Thought about adding mileage today, but knees are still sore enough that I figure I'd rather keep working on getting them healthy than push it and make them worse again. Also, it is 38 degrees outside and I want to get back inside. Not as tough as I used to be. Getting really bored with the 3.2 mile loop, but since I'll be in other cities for the next 10 days, that problem should solve itself.

Day 11 - Recovering

Good news today. One knee feels back to normal, the other is still sore but much better than yesterday. Keeping the distance short for now until I am fully recovered, but managed my 3.2 mile loop again 4 minutes faster than yesterday, just over an 8-minute/mile pace. Tomorrow I leave on a business trip, so I'm hoping to get in a good run tomorrow morning before I have to do this on hotel treadmills at odd hours for a few days.

Day 10 - Knees Not Keeping up with the Program

36 degrees and overcast when I went out today. Fingers are still numb. My knees are still very sore, so I waddled through a repeat of yesterday's 3-mile "run". My muscles are finally starting to feel like they want to work again, but the joints are not keeping up. Will have to keep it short and slow until they get better. Found my big bottle of glucosamine-chondriotin supplements recommended by my phsical therapist last time I had knee problems. I don't know if they actually work or not, but since I already have them, I'll start taking them and see if it helps.

Day 9 - National Ice Pack Day

Woke up this morning with really sore knees. Was hard to walk down the stairs. I guess I'm lucky I made it 8 days before needing to break out the ice packs. Slogged through my 3.2 mile loop in 30 minutes flat. Every step hurt, but the first half-mile was the worst. After that, at least things loosened up a little. Hit a yoga class afterwards to try to stretch things out, and that also seemed to help, along with Advil.

Day 8

I knew this was going to get harder before it got easier. Slogged through 5.5 miles in 50 minutes on my lunch break with aching knees and hips, and various other pains. Still, a bit faster than yesterday. Sunny and 65 outside again, so that was also nice. My body is telling me it needs a day off, but I know from past experience that if I take one day off, it will turn into more. And I'll have to start my blog over.

Day 7 - One Week Down, 93 Days To Go

Today was almost 70 degrees, sunny, muscle soreness fading, and I had a nice break in my work schedule between 2pm and 4pm. A perfect day for a good, hard workout, since yesterday was pathetic. I planned to hit 8 miles at the best pace I could manage... turns out 9:25/mile was the best pace I could manage.

I was not even out of the parking lot yet when my legs reminded me of the concept of "cumulative fatigue" from the last six days. I decided to still try to cover the miles I had planned, but at an easy pace, just enjoying the sunshine. That mostly worked, but I felt like I was getting passed by mothers pushing strollers.

My body also reminded me that muscles are not the only things that need to re-adapt to regular running. The joints are a little sore, and certain sensitive skin areas are noticing the chafing. I had forgotten about that part.

Also I killed the diet part of this plan by feasting on pizza, sugar cookies, and beer when I got home. But I had a glass of orange juice to be healthy. Does that count? If so, I've included a healthy fruit-like substance for two days in a row. Slow, steady progress...

Anyway, one week down! Stats for the first week are
Miles run: 37.8
Total time running: 6 hours and 5 minutes
Average miles per day: 5.4
Average pace: 9:40/mile
Weight lost: -0.2 pounds. Right. Heavier than when I started, and that's not even considering what the scale will say tomorrow after my pizza and healthy-orange-juice fest. I can only assume I am adding muscle at an alarming rate.

Day 6 - Enough Fruit for This Week

Day 6: Well I almost fell off the wagon again already. Busy day at work, and booked with kid school stuff all evening. And I am not at all motivated because moving my legs is hard. I was minimizing trips from my desk to the bathroom all day to avoid having to stand up from my chair. But hey, if I don't run, I can't blog.

So I skipped a relatively unimportant meeting at two o'clock and sneaked over to the gym to try to get in my three miles on the treadmill before a more important meeting at three. But at least I had new running shorts that covered my huge ass! Also, I remembered my iPOD. Still took a half hour on the treadmill to get through 3 miles. At this rate, it will be a month before I can hit that 8 minute pace again.

Set on random shuffle, my "cross-fade of the day" was when Lucretia McEvil from Blood Sweat and Tears faded into the Blackeyed Peas' Boom Boom Pow. 7 solid minutes of surprisingly motivating beat despite the anachronism.

Went back to my desk, ate an apple, and was ready for my next meeting. Yes, that is correct, I actually ate a piece of fruit. Probably my first one since I started this program. See, getting healthier already! Washed it down with what was left of my extra large Diet Pepsi from my lunch at Taco Bell.

Day 5 - Going nowhere

Day 5: Ambitious again, but it is raining. I decided to try my old treadmill hill interval workout at the gym. The principle is constant speed, with several .5 and 1.0 mile hills at an 8% grade, and five .2 mile hills at a 10% grade in the middle. I used to cover this 8.2 mile routine at 6.2mph when I was in really good shape. Still very sore, I cautiously set the treadmill speed at 5.0 mph.

Just as I was stretching and getting ready to run, I realized I fogot my iPOD. I generally don't listen to music when I run, because in my neighborhood running with headphones is like asking to get run over by a teenage driver who is texting instead of watching the crosswalk. I want to hear the traffic before it hits me. But on a treadmill, the boredom is stupefying, and the odds of getting run over are somewhat less. Now I would have to fight still-sore muscles AND stupefying boredom. I survived to the last hill interval, a 1.0 mile 8% climb, and then I had to drop the speed further to 4.0mph - more like waddling than running. Still, I managed the entire 1 hour and 40 music-free minutes it took to cover the 8.2 miles. Actually I covered no distance, because it was a stupid treadmill. But the work got done. Pretty proud of myself. But I will really feel it tomorrow (again).

Day 4 - Nothing but Pain and Humiliation

Day 4: Ouch! OK, I need to crank out three miles again. I am in pain and not motivated, but here we go...

Crap! The only shorts left in my drawer are the shorts I got from the Singapore marathon in 2006, which were too short by any American standards even then. Might as well be running in a Speedo. But I need to get out there. Decide to stay off the roads and stick to off-street bike trails, and managed to crank out 3 miles... really, really slowly. Every step hurts, and I got funny looks again. Maybe it would not have looked quite so disconcerting to folks if I were moving really fast, but I could just imagine Adam Sandler saying, "If I wore clothes like that, I'd have to kick my own ass."

After work, I went to REI and cashed in a couple gift cards I had in a drawer for two new pairs of longer running shorts. Then went to Target and bought one more pair (half the price, if lesser quality). Much more confident now. Decided not to wash the Singapore shorts, just threw them away.

Day 3 - Way Too Short

Day 3: Sunday, February 12th. Feeling lame after yesterday, I ambitiously tried to cover my old 8.5 mile long-interval training route. My long-interval pattern being 10 minutes easy warmup, 20 minutes hard, 5 minutes easy jog, 20 minutes hard, and 10 minutes easy to cool down. Total 65 minutes. I had to shorten the loop due to my slow speed, when I realized that the full 8.5 miles would need to include an additional 20 minutes to finish. My "hard running" interval pace was still slower than the 8-minute-mile pace of the other day, and I still hurt. At the end of the 1:05, I had covered only 6.5 miles, and walked the last half mile home.

Most importantly, I realized that my 6-inch running shorts from 6 years ago are way too short for modern running style. I inferred this from the odd laughs of passers-by, and the local teenagers I passed who said, "Dude, put some pants on!". Also a couple of catcalls from passing cars which included personal remarks about my pasty-white thighs. Definitely need to get some new running shorts. Still, I covered almost 7 miles. Not bad. After some rest (and changing into longer gym shorts) I went with my wife to an exercise class at the gym for some strength training. Ha, ha, ha! Ambition can be a good thing sometimes, but I think I fell asleep on my mat when the group started doing push-ups.

Day 2

Day 2 : A three mile jog today was all I could manage because I hurt. A lot. Every step told me I was an idiot for running my guts out yesterday. Took me a half hour to cover 3.1 miles, and that was working.

Day 1, February 10, 2012

I'm not starting completely from ground zero. I have run 7 times in the last 3 weeks, 3 to 6 miles at a time, but before that I had not run in months. The 6 mile run felt like a marathon, and my pace was safely slower than a 9-minute-mile, a far cry from the 7:25/mile marathon pace of yesteryear. Also, I am 15 pounds heavier than when I used to race, but as I am carrying probably 5-10 pounds less muscle, that means I've got about 20-25 extra pounds of fat to deal with. I don't look fat, though, because I am one of those people who doesn't carry the fat on their stomach very much. I just have a huge ass. I would probably be a great golfer.

Today I managed 5 miles in under 39:56 (39 min, 56 sec), on flat roads in an all out effort to prove I am not as old as I am. Not half bad! Much better than I expected to be able to run. But then I had to walk the rest of the way home because I nearly died trying to beat the 40:00 mark to 5 miles. But an 8 minute pace for 5 miles is much better than I thought I could do at this point.

The Goal

My History: I was an overweight young adult couch potato; a complete and total nerd. I started jogging when I was 29 as part of my attempt to lose weight. It worked. I lost 35 pounds in 18 months, got addicted to running, and finished my first marathon in just under 5 hours at age 31. Within 5 years I was a semi-serious marathon runner, managing a personal best marathon of 3 hours and 12 minutes in 2005, and competing in the Boston and Singapore marathons in 2006. I then became a volunteer track and field coach and started helping others to run, jump, and be healthier. Years passed. As a father of three with a busy day job, I gradually sank back into couch potoatoism again, where I have been since I turned 40. Now, at 42, I want to get back off my butt, and I would love to go back to the Boston Marathon again someday.

Last Friday, I set out to try to run at least 3 miles a day, every day, for 100 straight days to get myself back on the wagon as a serious runner. I directly know (as in not just reading about it) one other person who has done this before, a fellow track and field coach, so it can be done, but he was an animal and actually won marathons (as in first place in the San Francisco marathon at age 36, taking home the big check, etc.). That's not me. I have never taken home any plaques, medals, or cash from running. My best was to crack the top 10 in my age group in a couple of local races. Right now, my short-term goal is to get back to racing a 10k or so in the top quarter or so of recreational runners my age by summer. 100 days is the first step in my comeback...