Major Delays

They say you have some good weeks and you have some "off "weks. This was certainly an off week for me.

I had two business trips this weeks and although the business was good, getting to and from was not.

I took Monday off from running because I had run 7 miles the day before. On Tuesday, I left at 5.30 am for the airport and then was off to St. Louis for what turned out to be a great meeting. The fun started thereafter. Storms had wreaked havoc across the country, my flight to Dulles got indefinitely delayed and I ended up getting on a very late flight to Reagan National finally arriving home after midnight. I had to go pick up my car at Dulles the next day so no running on Wednesday. One long, hot ordeal.

Thursday it was 6 am again in the cab on the way to Reagan once again and then off to New York (after a one hour delay) for a round of meetings. Our flight was scheduled to leave LaGuardia at 8pm. We did not leave until Midnight arriving at National at 1.15 am due to extreme weather along the mid-Atlantic. National has lifted the noise abatement rule for some aircraft, allowing us to land. 5 hours sleep

Friday up again for an early 8am doctors appt.

Therefore no training runs this week.

I just completed 5 on the W&OD this morning. I will not lie and say that I ran most of the way. To the contrary. It was hot, I was exhausted (6am again today) and not into it.

The moral of the story is that rest is important. I should not have even gone this morning.

There are some bright spots to the week including:

• The many donors that contributed this week


• My Dad's (Jerry Cole) 66th birthday today. Happy Birthday Dad!


• My next run will cross 800 miles since I began training last May

Thanks for your support!

Total 2007 Training Weeks: 6

Total 2007 Training Miles: 66

Total Miles since beginning training in May, 2006: 797

While Moon Sleeps Off the Crown...

An awesome 7 mile run on my own today through cascades. I woke up with a nasty sore throat thanks to smoking patrons of the 1st bar we hit in celebration of Moon's bachelor party. I left the crew around 9.30 and they continued on at least until 3 am.

I am not the young man I used to be. At least I managed to get my 7 in though.

Up Lowes Island Boulevard 1 mile, another 2.5 miles on Algonkian Parkway and back for 7 miles total. Weather was some of the best in weeks: 70's and sparkling.

I went to the foot doctor this week to check on the never ending pain I have had on the sides of both calves and also below my right foot. This guy was good. 1 hour and 45 minutes later he had given me solid diagnosis and prognosis:

1. The pain had nothing to do with my weight

2. I over pronate on my feet, meaning that on the downstep they are turning sideways and my feet are very unstable

3. The shoes I have: Brooks Beasts, are the very best for stability

4. That my calves were extremely tight and being overworked and that they had to be stretched 3 minutes each, 2x a day

5. The pain on the sides of my calves were most likely shin splints. There was a slight possibility of stress fractures, but not likely.

6. He wants me to ice at least 20 minutes daily

So that is that. Seems I doing pretty well, and just need some extra precautionary measures.

I will be in St. Louis Tuesday, and Long Island Thursday, so it looks like Wednesday will be my only day for training before our 8 miles next week.

THANK YOU FOR YOUR DONATIONS AND SUPPORT!

PLEASE DONATE TO A VERY IMPORTANT CAUSE (THE LINK IS ON THE RIGHT)


Total 2007 Training Weeks: 5.1
Total 2007 Training Miles: 61
Total Miles since beginning training in May, 2006: 792

Hot and Humid Approaching Reagan National

3 miles early this a.m. along the Potomac River on the Departures Flight Path of Reagan National Airport this morning. Very humid. Very sluggish. Hopefully improvements by Wednesday when I will either run from there or from home.

See you then!



Total 2007 Training Weeks: 4.2
Total 2007 Training Miles: 54
Total Miles since beginning training in May, 2006: 785

6 miles Along the Capitol Crescent

Back at my old training grounds from last year. Today, the entire region inclduding groups from DC, Maryland and Virginia met at Fletchers' Boat House for a Group Picnic and 6 mile run along the C&O Canal's Capitol Crescent Trail. Seemed like old times, for this is where I trained from May-October last year.

The run was good, but I was rusty again.

After the run I ran into fellow staff and teammate Tira Gordon who triumphantly finished as well. Way to go Tira!

I'll be doing next week's long run of 7 miles on my own due to scheduling conflicts. It will be interesting!

2 training runs from home in the meantime.

See you then!

Total 2007 Training Weeks: 4
Total 2007 Training Miles: 51
Total Miles since beginning training in May, 2006: 782

Ho Hum

A ho-hum day today. 3 miles, but mostly walking. First 2 miles were good. Last one was walking. My ankles were hurting today. It was fairly hot, but not too hot.
Probably one more run for 3 tomorrow and then 6 miles from Fletcher's boat house along the C&O canal!

thank you for your support in the fight against Leukemia!



Did You Know?

Someone is diagnosed with leukemia and/or lymphoma every 5 minutes.

Leukemia accounts for about 30% of cancer cases in children ages 0-14.

LETS WORK TOGETHER TO STOMP IT OUT!


thank you for your support in the fight against Leukemia!


Total 2007 Training Weeks: 3.4
Total 2007 Training Miles: 45
Total Miles since beginning training in May, 2006: 776

An All Time Great Helping to Fight Blood Cancers

Very good run from home very this early this morning.

Warmed up more extensively, and that helped. Stuck to a 2/2 pace and that helped.
Here is a Redskin Hero devoting his time to fighting Leukemia!

"2007 Honorary Chair

BRIAN MITCHELL JOINS THE FIGHT AGAINS BLOOD CANCER!

The Leukemia & Lymphoma Society is pleased to announce that Brian Mitchell will serve as Honorary Chair, once again for the 2007 Light The Night Walks. Brian joined Light The Night in 2006 and served as an avid advocate for The Leukemia & Lymphoma Society and The Light The Night Walk. We are thrilled to have Brian back this year to continue in the fight against blood cancer.

At the University of Southwestern Louisiana, Brian Mitchell became the first quarterback in NCAA history to pass for more than 5,000 yards and rush for more than 3,000. He also held the NCAA record for most rushing touchdowns by a quarterback (47). As a senior, Mitchell rushed for 1,311 yards, passed for 1,966 yards, and scored 25 touchdowns (6 passing, 19 rushing). After setting numerous college records, he entered the NFL in the 5th round of the 1990 draft as a Washington Redskin.

Mitchell spent the first 10 years of his career with the Redskins as a running back, but he was most famous for his kick-off returns. He was a member of Washington's 1991 Superbowl Championship team. Known on the team as a leader, he was also adored by Redskin fans for his devotion to the team and his success on the field.

Following his record-breaking career with the Skins, Brian joined the Philadelphia Eagles in 2000 as an unrestricted free agent. He played three seasons for the Eagles and then played his last NFL season with the Giants in 2003. In February of 2005, he signed a one-day contract with the Redskins allowing him to retire from the NFL after 14 seasons as a Washington Redskin. In retirement, Mitchell was reunited with his former Redskin Coach, Joe Gibbs at Redskins Park.

Brian Mitchell currently holds 16 NFL regular- and post-season records for kick-off return yardage. He is #1 in NFL history for kick-off and punt return yardage and he holds the record for combined kick-return touchdowns, including 9 on punt returns and 4 on kickoff returns. Brian ranks 2nd all-time in the NFL with all-purpose yards behind legendary wide-receiver Jerry Rice. In 2002, he was named as one of the 70 greatest Washington Redskins. His stats speak for themselves and suggest that he would be a likely candidate for election to the Pro Football Hall of Fame.

Brian lives in Centreville, VA with his wife Monica and his three daughters and one son. He has not missed a beat since his retirement from the NFL and can be seen on several weekly sports shows. Look for him on Comcast Sportsnet's Redskins Post Game Show, SportsPlus WUSA Channel 9 on Sunday nights during the Washington Redskin season, and on his new show, The Brian Mitchell Show on Sportstalk 980am. He also has a busy speaking schedule -- motivating others with his experience in leadership and success. His records boast his great talent and his compassion for others is the mark of this true champion."

--From the National Capitol Area's Light the Night Website




Total 2007 Training Weeks: 3.2
Total 2007 Training Miles: 42
Total Miles since beginning training in May, 2006: 773

My Favorite New Trail

5 miles along the Burke lake trail today. What a perfect place to run! The run was mostly all shade and really pretty. Tons of geese and one snake slithering its way across my path.

This run was much, much better. I took a claritan before I left, and I think that helped alot. I did not tire like I did the past 2 runs. Pace was solid, but I would like to see it improve.

Another great week of fundraising, past th $8000 mark!
Thanks to all that donated!

Claire Green
Dan Phelan
Ellen Savage
Gary Zgorski
Gus Bougdanos
Jerry Cole
Ken Levine
Robin Raskin
Siri Tyler



This week, I'll 2 or 3 from home, preparing for 6 miles from the good 'ole Capitol Crescent Trail...memories from last year!
Total 2007 Training Weeks: 3
Total 2007 Training Miles: 39
Total Miles since beginning training in May, 2006: 770

A Very Fine Place to Start...

Had the pleasure of running today starting at our beautiful new building in Crystal City. We moved in on Monday to a sparkling brand new office that will make anyone associated with CEA proud. The place is pure class and I feel priveleged.

It was a cool 95 degrees today, and once again, my run was not all that great. I ended up walking most of the way. I have got to get it into gear. My last 3 runs have not been good. I still have eeked out 10 miles since Saturday, so not bad...

We train tomorrow as a group at Burke Lake, where we'll go for 5 miles on a beautiful course. Will be arising early in the morn.

See you tomorrow.

Total 2007 Training Weeks: 2.6
Total 2007 Training Miles: 34
Total Miles since beginning training in May, 2006: 765

BA

They said he had a bad attitude....

My run was just plain aweful early this morning. I dont know what to call it except one of those bad days. I walked the majority of the 3 miles. I just could not get into it. My body was not cooperating. I have not slept well over the past 3 nights, so that might be the reason.

Looking forward to better days this week!


Total 2007 Training Weeks: 2.2
Total 2007 Training Miles: 31
Total Miles since beginning training in May, 2006: 762

My Work is Cut Out for Me

The good news is that I have shaved about 4 minutes per mile off where I began last May. The not so good news was that today, I was certainly uncomfortable in doing so. We went 4 miles today on the W & OD in Reston. We began about 8.30 am after stretching and warm up and a great housekeeping chat by one of our coaches.

I began the first 2 miles in great stride averaging 12.30 miles resulting from a 4 minute run, 2 minute walk pace. (Last year I started with a one minute run, 3 minute walk pace). The final 2 miles really sucked. I was hot and spent. I ended up running simply when I could and walking when I couldnt. I still finished respectably well, and ahead of others (not the goal!!!!). So, now it's simply up to me to get in 2-3 good training runs this week before our 5 miler next week.

I need to concentrate on nutrition, hydration and stretching.

See you Monday or Tuesday.


Total 2007 Training Weeks: 2
Total 2007 Training Miles: 28
Total Miles since beginning training in May, 2006: 759

Dont Try This At Home

Me: Dumb Myself: Dumber

For some reason I tried to run a couple of miles at 2pm in 90 degree heat. Dumb idea.

Sucked. Totally unenjoyable

Tomorrow is our first real training run. 4 miles along the W&OD trail starting in Reston.

Then it's runs from Chicago and from home.

Thank you for your moral support and donations!




Total 2007 Training Weeks: 1.6
Total 2007 Training Miles: 24
Total Miles since beginning training in May, 2006: 755