Solid

For those of you like my sister-in-law who think I've gone off the deep end a bit with some of these musings, the duo pictured above is Ashford and Simpson, who sang the hit "SOLID." Given, the title of this post, that is why they are pictured there. So, yes A.M., there is a reason for the picture. My run today was solid. Everything was good. Shins fine, calves fine, Spirit fine. Solid.

Today was the best individual training day ever. I went farther in 22.30 minutes than I ever had, and the return was good as well. (I run for 22.30 minutes then turn around and run back)

I am recovering fine from Sunday's 18 miles and gearing up for this Sunday's recovery of 9 miles. I ordered a second pair of shoes last night, because the coaches have advised that it's time to break in a new pair in time for the October 29th race. I've put about 175 miles on my current ones which have served me well. Brooks is a great brand. I wear a 10 for my normal shoe size, and for running I am fitted for an 11 EEEE. My feet are indeed wide.

My next run is Thursday for another 45.

Thank you so much for your moral support and donations in the fight against AIDS!

Dan

Total Training Weeks: 13.2
Total Training Miles: 205

Chai

Not talking about the sweet drink. I'm talking about the Hebrew word for 18. The symbol you see above. Chai means 18 and it conotates good luck. Dr. J used to wear a Chai necklace, and I was given a gold Chai keychain for my Bar Mitzvah.

Today, Chai means 18 miles. Starting at 6am on the C & O canal. I went into today with some trepidation. 18 miles seemed like a daunting figure. Here it is before noon, and I'm done. 5 of us in our pace group went for the big run today and averaged about 15.40 -17 min per mile. Michelle and I finished by about 10: 45. Today was the first run where I felt I could go another 2 miles, and that is what the coaches say you should feel like. I believe several factors were at play:

• The Humidity broke, so by early this am, it was in the low 70's for the start. It definitely was in the mid-80's by the end
• I did not eat past 6pm and my dinner last night was carb-loaded
• I drank water constantly;filled up at every water stop
• Consumed sugar constantly on the trail, whether it was my own cliff shots or tootsie rolls given out to boost blood sugar. I think that was huge.
• My attitude was good
• Michelle sets a good pace

I am thrilled with our accomplishments today. I am more thrilled with the amazing amount of donations that came pouring in this week yet again:

• Michael Brown
• Tamara Christian
• Lisa and Judd Fasold
• Rick Geritz
• Helen Marie Graves
• Tim Herbert
• Lee Ann Herndon
• Jamie Hill
• Laura Hudson
• Kathy and Bob Hughes
• Liz Hyman
• Dr. John Kling DDS
• Jeff Joseph
• Jenn and Patrick Latessa
• Laurie Lutz
• Kerry and Jeni Moyer
• Tom Omberg
• Collen Phalen
• Craig Ridley
• Nathan Ridnouer
• Patrice and Jeff Scheyer
• Eric Schwartz
• Dianna Simmons
• Kirk and Katy Smallwood
• Jason and Molly Stookey
• John Tunnell
• Heidianne Werner

Your generosity is awe-inspiring and so greatly appreciated by the patients at Whitman Walker Clinic. Please consider leveraging matching donations if your employer offers this privilege.

Two training runs from home this week and a recovery run next Sunday of 9 miles.

Thanks for your moral support and donations in the fight against AIDS!

Total Training Weeks: 13

Total Training Miles: 202

Bad

Terrible run today. 6.15 am and 85 degrees and overly humid. My calves and shins burned for the first mile and 1 half. I walked the rest of the way home.

Too hot. Too tight. Too sore.

Best to rest now for the big run of 18 miles on Sunday, and I will leave it at that.

Thank you for your moral support and donations in the fight against AIDS!

Total Training Weeks: 12.4
Total Training Miles: 184

Hello August

While the month is new, the heat and humidity are not. This morning's very early morning run was like a shower.

But it was a good one. Pace and distance were solid.

This month is a huge one and will mark many milestones:

• Long distance run of 18 miles (this Sunday)---I will pass 200 miles in total training miles
• Long distance run of 20 miles (2 weeks from this Saturday)
• 9 mile recovery run next Sunday
• 10 mile recovery run from the beach while on vacation on Saturday, August 26th

Am I nervous? Without a doubt. But I was nervous for 10 miles, 12 miles, 14 miles, and 16 miles. All these runs were enjoyable as they came up, except for maybe the last 2 miles, when you simply have to push yourself very hard.

The main motivating factor for me is the fact that through your extraordinary generosity, you are tangibly helping those who are dealing with the devastating effects of AIDS and HIV. Over the weekend, another slew of donations came roaring in. I wish to thank:

Michael Brown , Tamara Christian, Lisa Fasold, Jamie Hill, Rick Geritz, Helen-Marie Graves, Tim Herbert, Liz Hyman, Jeff Joseph, Laurie Lutz, Tom Omberg, Colleen Phalen, Kirk Smallwood, and Jason Stookey.

I am deeply grateful for your support!

Next run is on Thursday.

Thank you for your moral support and your financial contributions in the fight against AIDS!

Total Training Weeks: 12.2

Total Training Miles: 181

Rebound

Today, our pace group completed a recovery run of 8 miles in order to recover from last week's run of 16 miles and to prepare for next week's whopper of 18 miles.

This was the best run I've experienced in the past 3 months. My pace was solid and I was able to keep under 15 minutes per mile, averaging about 14-14.30 minute miles. We used a 1.30 run and a 3 minute speed walk pace. I figure if I ran the whole time, I would be averaging a 10 minute mile. I finished in 1.58 minutes including bathroom and water breaks, so I actually did even better if I factor that in. Also, I accidentally over ran the point where you turn around after 4 miles until I heard people yelling: "Dan Turn Around!" "You went to far!" I didn't see the mile marker.

My overall goal is still two-fold: Raise as much money as possible in the fight against AIDS, and just to finish. I have no cares whatsoever about my final time, I just want to make the 14th street bridge (20 mile point) before 2 pm. Today, my pace was right on schedule.

Speaking about raising money. What a week! My wonderful colleagues at the greatest Association on Earth, and even some former CEA friends combined to donate over $3000!
Please visit my donation page to see them on my scrolling donation banner!

http://www.aidsmarathon.com/participant.asp?runner=DC-0334&EventCode=MC06


Karen Chupka
Elaine Cole-My Mom
Sylvia Devore
Tara Dunion
Charles Eaton
John and Andrea Ferris
Bart Gustafson
Robin Hatfield (Shultz)
Robbi Lycett
Molly McLearn
Michael Petricone
Annemarie Ramirez
Rob and Maryanne Roy
Carole Russo
Susan Schreiner
Gary Shapiro
Todd Thibodeaux
Siri Tyler

If you would like to consider a donation, I would very much appreciate it. However, those who are helped by the Whitman Walker Clinic would appreciate it even more!

Again, the web address is:
http://www.aidsmarathon.com/participant.asp?runner=DC-0334&EventCode=MC06


I am now halfway trough my 6 month training, and it has been a rush. Thank you so much for your moral support and your donations in the fight against AIDS!

Dan

Total Training Weeks: 12
Total Training Miles: 178

A better formula

Today, much better. Still way too hot, but much better.

The 5:30 news had it at close to70-80 degrees already.

Today, I went back to 3:1. 3 walk, 1 run. I walked so fast I was basically running. I did better in distance and time then when I did a 2:2 on Wednesday.

Perhaps the motivation of incredible week of donations that poured in spurred me on. Over 20 people donated close to $3,000 this week so far. And while I dont like to mention work, I tip my hat graciously to my incredible colleagues at the greatest association in the world: The Consumer Electronics Association for their unbelievable support. I am approaching $10,000 in donations. There are too many people to list in today's entry so I will list them all in a note of thanks on Sunday's email bulletin.

Thank you so much for your support of the Whitman Walker Clinic and your kind wishes!

Total Training miles: 170
Total Training weeks: 11.5

Early Morning Woes

Or should I say WHOAS!...?

The humidity, even early in the morning is stifling. I was going to run in Chicago yesterday morning, but I have been very sore since Sunday's 16 miles. So, I chose early morning today for my individual training run. It's just too hot. Even early, it's just too hot and humid.

Nevertheless, I finished, but finished slower in order to not tax my body. Next run will be Friday from home.

Visit my donation page!
http://www.aidsmarathon.com/participant.asp?runner=DC-0334&EventCode=MC06


Donations have been staggering!

Thank you to My Mommy, Elaine Cole, My Uncle Larry Cohen,Jeanne and Scott Epstein, Sylvia Devore, Lisa and Jason Petrovich, My Uncle Bill and Aunt Lois and the Ferris Bueller himself: John Ferris and his lovely wife Andrea!

Thank you for your moral support and donations in the fight against AIDS!
Total Training Weeks: 11.3
Total Training Miles: 167

Sweet 16

16 miles. 16 miles starting at 6am this morning. My alarm clock went off at 4 am and by 5:15 I was in the car headed to Georgetown.

I was determined to make the "speed walking" thing work today. We have a bunch of speed demons in our group and by mile 4, they had left me in the dust. I can run slow, but I just cant walk that fast. So, I had to make a decision. I switched from walking 3 minutes and running 1, to running for 2 and walking for 2. That seemed to help me pretty well. I finished feeling very, very proud.

The dilemma is this: In the Marine Corps Marathon, you have to cross the 14th street bridge by 2pm because that is when it re-opens for traffic. This means that you must average a 15 minute mile. For those who run the whole marathon, this is a piece of cake. But for those of us using the Galloway method, it simply means that we have to watch our times carefully. My 2:2 ratio did keep me under 15 for many of the miles, but there were indeed times that I was over, and over by a good 30-40 seconds. This is of some concern to me. If you don't hit that bridge by 2pm, you have to board a bus and take it to the finish area. The pace I ran today would have me missing that bridge by about 5-8 minutes. So, this is where my work is cut out for me. In other marathons, there are not such stringent time limits.

Physically, I feel pretty good. At about mile 14 my back began to hurt, and at the end I was a bit dizzy, but after 16 miles, I'll take it. I have to say that I am thrilled to have finished today. It does feel good.

More importantly, it's been a great week of donations which will now be matched dollar for dollar. Thank you to everyone!

Don't forget to visit my donor page where you can see a whole scrolling memo of all my supporters! You can find it at: http://www.aidsmarathon.com/participant.asp?runner=DC-0334&EventCode=MC06

Thank you to Sylvia Devore and my Uncle Larry for their generous support!

Training runs will be from Chicago and home this week where I will work on that pace once again.

Thank you for your moral support and donations in the fight against AIDS!

Dan

Total Training Weeks: 11
Total Training Miles: 164

Saturday Night Before the 16 Miler

The following is an excerpt from our coach which explains why we employ the training methods we are using. I am getting ready to go to bed, because I need to get up at 4am in preparation for tomorrow's big run.:



"Let’s talk about why we train the way we do. I want you to understand these concepts both intellectually and emotionally.

We're not making this up as we go along here at AIDS Marathon. We've successfully trained over 20,000 runners. Our system works and it's grounded in science, not some article from Runner's World. Aside from being based on Jeff Galloway’s marathon training program, it is inline with what Al Schmidt teaches (the head track and field coach at Mississippi State University and considered the leading expert in endurance training in the United States today). It is also inline with what Tudor Bompa says, who wrote the book on training theory and is considered the leading authority on training in the entire world.

But, you won't peak on race day if you just go out and do your own thing. You'll underperform.
The physiological reasonsWhen we started we timed you for 3-miles. You all ran 3-miles about 1:00 to 2:00 minutes per mile FASTER than your current training pace. So, why aren't we running at the pace at which you ran your 3-miles. There are four primary physiological reasons:
Reason Number 1 - Slowing down by about 1:00 minute per mile means that on average, your heart will be working at about 65% of its capacity during our long training runs. That's the optimal range to build the necessary aerobic condition required for the marathon. While it will vary with age, your heart should be at between 130-149 BPM during our long training runs. The older you are, the lower the number needs to be. But, on average this is a good range. If your heart is beating faster than this, you are running too fast and you are NOT increasing your aerobic threshold. This is only accomplished by keeping your heart rate in the aerobic condition zone.
Reason Number 2 - Slowing down by about 1:00 minute per mile during our long runs also trains your body to actually STORE more energy. This is REALLY, REALLY important. Why? Because when you started training, most of you could store about 1500 calories of energy. By the time we finish training, you will be able to store about 2000 calories. But you only accomplish this by running at the slower training pace. We're altering your body's biochemistry to make you stronger. Why do we care? Well, in the marathon you will need every calorie of energy you can possibly store. We burn on average 100 - 125 calories per mile. I think you can do the arithmetic here. That's enough for about 17-20 miles and you will be going 26.2 miles. So, we have to figure out a way to make the limited amount of energy we can store stretch out over 26.2 miles. Which leads to the next reason we train at the slower training pace.
Reason Number 3 - By running at the slower training pace, we actually train our body to use fatty acids stored in the bloodstream as a source of energy. That's a really good thing, because it gives us the additional energy we need to cover the 26.2 miles. But, we don't use fatty acids if our heart rate gets above about 149 BPM (lower the older you are). If it's above that rate, you're using the energy stored in the muscles and liver in the form of glycogen. And we already know based on Reason Number 2 above, that we can't store enough of that energy source. So, we have to use fatty acids as a fuel source and we have to train our body to use it effectively. That can only be accomplished by running at our slower training pace.

Reason Number 4 - You're all doing very well and should be very proud of how far you have come but in reality we have not yet done any serious running. The serious runs we have are still ahead of us and they generally start at 17 miles (it's because of the amount of energy we can store). Running too fast increases your chances of injury, which puts all of the hard work at risk and puts the marathon in jeopardy. Running at the proper training pace reduces the chances of injury. The hardest thing about running the marathon is training for it. Training at a proper pace means that you will recover in time for your next training run. Your goal is to peak on race day. We don't want to coach "training run" champions. It's no good if you cannot perform on race day. That's your day to run hard and fast. If you get injured, it compromises your training and may actually prevent you from competing in the marathon. It's been my experience in coaching many runners over the past 5 seasons that people who train at above their training pace underperform on race day.The psychological reasonsReason Number 1 - Completing a marathon is 90 percent mental and 10 percent physical. Training for a marathon is the same. You should finish every training run feeling like you can run another 1-2 miles. You should finish every training run with your heart rate in the low 130's BPM. You should finish every training run feeling energized and emotionally ready to run the next long run. You won't do that if you run too hard, if you finish out of breath, if you finish exhausted, if you finish feeling like you just went 12 rounds with Mike Tyson.Reason Number 2 - You should finish every training run feeling a sense of accomplishment and confidence. If you run too hard in training and finish feeling badly, you will plant seeds of fear, uncertainty and doubt about whether or not you can actually accomplish your goal. The words "I can't" will begin to creep into your vocabulary. And remember, the person who says "I can" and the person who says "I can't" are both right. If you train at the proper pace, you will finish your run believing "you can" and having the confidence that you are ready to tackle the next long run."

What happens in Vegas....

What happens in Vegas is that it can get really hot in the Summer. Really hot. Like 110 degrees yesterday. Like 95 degrees at 5am this morning. Like 95 degrees this morning when I ran.

Dry heat you say? Try Houston heat. Try Washington heat. Humidity abound. Still, there I was at 5:15 am running down the Vegas strip. I passed many people and things:

Young women obviously leaving from or going to the rooms of men that dont know their names and dont care about them.

Gamblers who, at 5 am in the morning, were feeding the gaming monsters.

Early morning workers making sure that each hotel property remained pristine.

And, upon my return, that blessed security guard who I thought was staring me down. Suddenly, a smile appeared on his face: "Hey!" he shouted....from across the line of taxis....would you like some water?" He must have seen how exhausted I looked.

The run was great. I sped walked very hard and ran very light. I dressed and showered in enough time to be downstairs for a 7 am presentation.

Donations have been awesome this week:

Jerry Cole
Chip and Stacey Shewbridge
Steve and Betsy Goldstein
Sharon and Brad Piver
Jenn and Chuck May
Christy Pemble

All of your donations will be matched dollar for dollar this week!

Thanks!

Sunday is a whopper: 16 miles beginning at 6am

Thank you for your moral suppport and donations in the fight against AIDS!

Total Training Weeks: 10.4
Total Training Miles: 148

Adjusting

I completed my individual training run today very early in oppressive humidity. I am using the new method that we used Sunday: Speeding up the walks, slowing down the runs. The first mile, I actually improved, the second I slowed up a bit, and the third, which was mostly uphill, as hard as tried, I actually lost some time. However, this has got to be the way to do it. I realize now that concentrating on the walking, its cadence and arm movement are essential. During the walks I imagine me holding both ends of a semi-circle saw that is wrapped around a big tree. My job is to push and pull so that I am sawing into that tree. It keeps my arms moving.

I look ridiculous.

But, whatever works....

Thursday, I run in Vegas. There's a cold spell there now: 110 degrees. But I will be going in the early morning.

See you then.

Thank you for your moral support and donations (Anonymously matched this week dollar for dollar!) in the fight against AIDS

Total Training Weeks: 10.2
Total Training Miles: 145

A wonderful Challenge and Stubbornly Shifting Gears

Today, I WAS CONTACTED BY A DONOR WHO WISHES TO REMAIN ANONYMOUS.

This very kind and generous person has just issued a challenge: For every dollar I raise through this Friday, THEY WILL MATCH DOLLAR FOR DOLLAR!

This person said they will do this for up to $10,000! Keeping in mind that your donations are completely tax deductible and go for a very, very good cause, I would be honored if you'd make a donation or, if you have already done so, PLEASE FORWARD TO ANYONE who wishes to join the fight against AIDS by sponsoring my marathon participation. The Whitman Walker Clinic benefits greatly by your generosity. Essentially, any donation from here through Friday is doubled. Instructions for donating can be found at the end of this post

Now, onto today:


Today we were slated for 7 miles of recovery. This was in order to recover from our 14 miles last Sunday, and in preparation for our 16 miles next Sunday....

I got a rude awakening in terms of my running style today, and while it is much more for the better, I have my work cut out for me. Coach Kristen ran with us and pointed out that our "runs" had to be much slower and our "walks"much,much faster than what we had been doing. I suddenly realized that for the past several weeks, even though I was running at a nice pace, I was often winded when we transitioned into the walk. All thistime, we had been running hard for one minute and then would spend the next three minutes of walking recovering. Then we would speed it up, get winded and recover all over again. Today, I got proof that this was just plain wrong.

Instead, we were challenged to run very, very lightly and then transition into the walk almost effortlessly. Kristen said that if you were the slightest bit winded on the run, then you were going to fast.

Eventually I got it. I would walk using my arms as rudders at a pretty quick cadence (much faster than ever) and on the run, I would have to drastically slow down, almost to a trot. My pace actually did fine. But, this time, I lagged way behind the group who could handle the speed-walking much easier. I am simply unaccustomed to it. I plan to work on it this week in my two training runs of 45 minutes.

I am thankful for this revelation now as opposed to later, as we near 1/2 of our training.

Donations this week have been wonderful.

Thanks so much to Bart and Teri Berkey, Jean Whiddon and the folks at Fixation, and my awesome in-laws: Richard and Judy Towers!

You can visit my donor page at: http://www.aidsmarathon.com/participant.asp?runner=DC-0334&EventCode=MC06

Or you can go to www.aidsmarathon.com and click "sponsor a runner" click on Washington DC, then search for Dan Cole in the participant area.

Training Runs from home and Las Vegas this week before the whopper of 16 miles next Sunday.

Thank you for your moral support and your donations in the fight against AIDS!

Dan
Total Training Weeks: 10
Total Training Miles: 142

Mr. Water and Miss Sun have Mated

45 minutes on another humid, cloudy day. The weather is not cooperating this week.

Did not stretch enough, but a good lesson for Sunday's recovery run of 7 miles. Looking forward to a good 3 days of recovery before then.

If you have not checked out my post from yesterday, please do so. We've come a long way since the 60's. But we have a long way to go....

Thannk you for your moral support and donations in the fight against AIDS!

Total Training Weeks: 9.4
Total Training Miles: 135

The Way it Used to Be---Unbelievable

As told by John Beach:


"In 1967, Roberta Gibb snuck into the marathon incognito, but it was another woman who got the headlines: Kathy Switzer, a Syracuse University student. Unlike Gibb, Switzer had a race number. Race officials never suspected that “K. V. Switzer” (as she signed her name on the entry form) was a woman.

About 4 miles into the race, marathon organizer Jock Semple spotted Switzer from the press bus. He jumped off and attempted to rip off her numbers (in those days worn on both the front and the back), but her running partners warded him off. Captured in photos that were published all over the world, the incident will long endure as a defining moment in the history of women's running"

Seconds Count

I have started to add extra seconds to my individual training runs during the week. Instead of running for 1 minute and walking for 3, I am running for 1 minute twenty seconds and walking for three. Next session: Running for 1 minute 25 seconds, Running for 2:45. Adding to the runs, shaving off for the walks. Only during individual training. I did that today, and it was almost imperceptible.

Today was a hot scorcher 45 minute session from home. Thursday the same, in preparation for Sunday's 7 mile recovery run. The following week, the whammy: 16 miles on July 23rd.

Thank you to Bart and Teri Berkey for their generous donation this week!

Thank you all for your moral support and donations in the fight against AIDS!

Total Training Weeks: 9.2
Total Training Miles: 132

73,920 rulers

Stacked end to end would equal 14 miles.

And that is exactly what Jenelle, Wendy, Michelle, Anne, Jennifer, Elizabeth, Jane and I completed this morning on an exceptionally beautiful and cooler July 9th morning along the C&O canal.

We began at 6:00 am and took in beautiful scenery this morning along with sightings of a black water snake, Geese and Ducks, a friendly snapping turtle who crossed our path and tons of bikers who loved to taunt us with their "on your left" warnings. One almost ran poor Anne over. We all did very well today, although for me, I must admit the last 2 miles were rather tough, as my legs and back were ready to call it a day.

Coach John reminded us that as of this run, we actually completed a half-marathon today! And, including training runs, we actually completed 26 miles from this past Sunday through today's run. 26 miles in one week. Not bad.

Thanks to your very generous donations, I was once again recognized in front of the group. I remind myself that it is you that gets the glory, and the patients at the Whitman Walker Clinic who are so very grateful for your support.

I will be running again on Tuesday and Thursday (both 45 minutes) and then it's a 7 mile recovery run next week.

Many thanks to Mr. John Wesdock for his generous donation!

Thank you for your moral support and donations in the fight against AIDS!
Dan

Total Training Weeks: 9
Total Training Miles: 129

Sunday's approaching

Took it very easy and slow today in preparation for 14 miles on Sunday. Legs are holding up well. Minimal pain on side of right calf and left ankle. Right Arch is feeling really good. Temperature was much cooler this morning thanks to the rain last night. I have the 25% mark of total training which has allowed me to achieve 115 total training miles in 8 and 1/2 weeks.

I am still enjoying this immenesely.

I hope to report success on Sunday after 14 miles on the C&O Canal.

Thanks for your moral support and donations in the fight against AIDS!

Dan

Total Training Weeks: 8.4
Total Training Miles: 115

Al Gore may have a point

45 on the 4th this morning, and I cannot remember it being this hot for a run at 10:00 am.

Pace was definitely slower, and I am glad I brought water. This and Thursday's run all in preparation for 14 miles along the C&O on Sunday at 6am.

Looking forward to it. I cannot believe I said that.

Happy 4th!

Thank you for your moral support and donations in the fight against AIDS! I am still accepting donations in the form of sponsorship. See the link to the upper right and thank you!

Dan

Total Training Weeks: 8.2
Total Training Miles: 112

God Bless America

Happy Fourth of July Weekend!

God Bless our Country and Men and Women in Uniform.

Today's run was for 6 miles in order to recover from last week's 12 miles and next week's of 14 miles. It is hot and humid, but we finished by 9am. Anne, Michelle, Jackie, Jennifer, Michelle and I finished in solid time. We ran along the Capital Crescent trail this week which is below the C&O canal and all asphalt. All reovery runs will be on this trail.

This week's individual training runs are both for 45 minutes. Next Sunday, we go for 14 miles and start 6am....

Thank you for your moral support and donations in the fight against AIDS!

Dan

Total Training Weeks: 8
Total Training Miles: 109

Love Hurts

Only because I did not stretch enough this morning. I went out with Rachel again for 45 minutes and the inner part of my calves really hurt. I am positive that it is because I hardly stretched before. It is hot but less humid here today.

HAPPY BIRTHDAY TO MY WONDERFUL DAD, JERRY COLE WHO TURNS 65 TODAY!


I am told that Sunday's run is a recovery run of 6 miles and not the 14 that I was anticipating. That will come the following Sunday at 6 am....but I look forward to it nonetheless.

Thank you for your moral support and sponsorship donations in the fight against AIDS!

Dan

Total training weeks: 7.5
Total Training Miles: 103

Perhaps......O-N--E..... H-U-N-D-R-E-D.... Miles...?

Perhaps so Dr. Evil...


Today's session marked 100 training miles so far. Rachel and I completed a nice run in very humid and hot weather this morning, but time was great and legs feel great.

Thank you to Pramod and Pritti Raheja for their generous contribution this week!!

I have gotten so many supportive emails, donations and comments on the blogs. Please dont hesitate to tell you friends!

Here's to 100!

Training Weeks: 6.3

Training Miles: 100!

12 Miles SIDEWAYS

I did not go sideways, but the rain sure did
.

For about 85% of our run, it rained torentially. We were completely soaked by the end mile 2 and stayed that way for another 10. The skies just opened up and except for a couple of brief moments, the rain was ceaseless.

My pace group colleagues will disagree with me, but it might have been the most enjoyable yet. Instead of hot, sticky humidity, the rain felt good. We must have trudged through at least 800 puddles of standing water. Today, all 5 of us made it. 6 miles up, 6 miles back.

My feet and legs are feeling it. Nothing a little ice won't help.

My travel has finally subsided, so for the next several weeks, I will be doing my training from home. I have (2) 45 minute runs this week and then it is on to 14 miles next Sunday.

Thank you for your moral support and donations in the fight against AIDS!

Total Training Weeks: 7
Total Training Miles: 97

You mean North Dallas 45

Many youngsters reading this blog will have no idea who Mac Davis or Nick Nolte are, but I remember seeing this movie in 1979 with Mark Tasky. His mom, Barbara took us. Only 27 years ago.....

45 minutes in in brutal steamy North Dallas heat this morning. Actually "Dallas Heat" is an oxymoron since the Heat stole the series away from the Mavs.

Typical run. Calves are sore a bit. Just getting mentally prepared for the 12 miles on Sunday!

Again thanks to Bob and Dianne Wotherspoon and Chris and Caroline Lee for their extremely generous support!


Thank you for your moral support!

Total Training weeks: 6.4
Total Training Miles: 85

San Jose: Does someone know the way?

If Dionne knows the way, I wish she tell the dingbat at the front desk of my hotel who directed me to God knows where on their jogging map. I ended up in an interesting part of town. But, nevertheless, completed another 45 minutes of individual training today.

Weather here in San Jose is very hot and Sunny. I have a client dinner tonight and a very early flight to Dallas tomorrow morning.

I am still recovering from the 10 mile run this past Sunday, and my calves are a bit sore. Other than that, all is great!

Next run is on Thursday from Dallas.

Thank you for your moral and financial support!

Total Training Weeks: 6.2
Total Training Miles: 82

Father's Day: Can you spare a dime?

10 miles!
If Dime means TEN MILES, then absolutely!
Our pace group completed 10 miles along the C&O canal on a sultry Father's day morningtoday. Back to that in a minute...

On this Father's day, I want to wish my 2 heroes: Dad---Jerry Cole and Grandfather Mike Cohen a happy day! Love you both!

And I want to thank Rachel and my four beautiful children for the best Father's day gift ever: their support and love as I continue my training. Love you all!

Back to today:

10 hot miles. 7 of it took it on. 7 of us did it! 5 miles up and 5 miles back. With the exception of one "Walk for Mankind" about 25 years ago, that is farther than I have I ever gone. Here are some pix:

Lining up by pace group

My Pace group: Michelle, Debra,Jackie,Anne, Michelle and Jennifer

Coach Kristen: Very Angelic

This week, my travels take me to San Jose and Dallas where I will be running my 45 minute sessions and then on to next week and 12 miles!


Total Training Weeks: 6
Total Training Miles: 79

Thank you for your moral and financial support!

Newark: A Donation to this "Ting"

A very nice bellman checked me into my room last night when I arrived in Newark:


But then we got to my room, he was just standin there and says, he says: "Wha...no tip....? I oughtaa bust your face right now...." He gets real agitated and leaves.

So, at around 5 am, this morningI am sleeping in my hotel room in Joisey. I aint boderin' nobawdee and I gets this cawl from this lady:


Her voice is annoying, it boders me. She identifies herself as Carmellahhhh S. I asks her what the "S" stands for, and she says through that crow voice: "I'll ask the questions." Den she says, she says, "My husband heard about your little marathon fundraising." I says yeah, yeah...dats right. She tells me to down to the lobby and go around the corner and I'll meet a friend of her husband Andony. So, I goes downdairs and I go around the corner and run into this guy:

He tells me to "to come ova heh." And he says, he says..."How's yuh chins." "Chins?" I say thinking, my double chin is not that bad is it? He says: yeah, yeah, yuh know, those tings right over your feet. I says: "Shins!" He says: Whateva..." He says: "Go run some more and meet my friend in the park. I do as he says and pass a diner with these words on the marquee: JOHNNY CAKES....

So I reach the park and run into this guy:


He says: "Yeah, Tony wants to make a "condrabution..." I ask him for details, and he gets in my face and he says, he says: "I'll ask the questions....yew." Have I seen this guy before? I asks him...and he scrunches his lips and says: "Meadowlands, 1999, Springsteen concert....I was there." I says: So was I!" And he says: "Hey no kiddin..." He tells me to move along and keep running. I said what do I look for? He just says: "Janice." I keep running and run into this lady:
I says,I says: "Yew, Janice?" She starts going crazy and tries to beat me up. She says: "I'll ask the questions. You, you keep ya mouth shut." I ask her about Tony, and she says, she says "Go ask Junior." "Who's Junior? "I asks. She punches me on the arm and says, she says,what did I say about questions?" She has this huge Rolling Stones Tatoo.
She points to a building far away. I run there and dis guy is waiting there:
He seems really happy to see me! He exclaims: "Antony!, Antony!" I says, I says: "Yeah, yeah, that is who I am looking for." He just looks at me and mutters: "Gatsada Maranga!" I has no idea what he's talking about. And then dis guy walks in:

He seems very nice. He apologizes for Junior's behavyah. He asks me what I want, and I says, I says: "Some lady culled me dis morning and says, she says that "Tony S. wants to give me some money for my maratron training." He says, he says: "Oh yeah....Tone's waiting out there," He points to a white Escalade. I says "Tanks."

I walk out across a beatuful green lawn and this lady talking to herself:


She's saying like: "It is a great day to be alive!" She looks like she has the life sucked out of huh, if you ask me.

I pass a couple truly in love. The man has a scowl on his face and is dressed in orange.


So I approach da vehicle and I get in. Tony is breathing hard.

He looks at me and smiles. He says, he says: "So I hear you're runnin in a maratron. " I says, "yeah, yeah, dats right." He looks at me and asks "how long did it take you to get here?" I says, I says: "45 minutes, sir." He asks: "How long you been trainin?" I says, I says: "5 and a half weeks sir." He asks: "So da procetes, they go to help victims of Aids?" I says, I says: "Yeah." He says: "Dats a gute cause." Let me tink about it." I tell him I did not run for 45 minutes to hear dat. He hands me a white envelope of cash, and says, he says: "Gud luck. No get out my cah."

I says: TANKS" He says: "Forgedahbowdit."

"TANK" YOU FOR YOUR MORAL AND FINANCIAL SUPPORT!

Total Training Weeks: 5.4
Total Training Miles: 69

His and MY kind of town...

Just over a month ago, I began my individual training sessions on a beautiful spring day here in Chicago. Now, 66 training miles later, 6.15 am it must have been twice as nice. Sparkling....

I am staying in the medical district of Chicago and it is a very quaint area. I headed South towards the city and ran right through the University of Chicago at Illinois.

Shin splints are gone, and I hope for good. My legs are a bit sore in general and my right arch is sore as well, but all in all, it was a great run. My travels take me to Newark on Thursday, and then to the West Coast and Mid West next week. Lots of opportunity to exercise.

Thank you for your moral and financial support!

Total Training Weeks: 5.2
Total Training Miles: 66

You only got one chance, do not miss this opportunity to blow...

8 miles. I am in a little shock. Not only 8 miles, but virtually pain free. NO shin splints today, just a little arch irritation and a beautiful 8 mile work out along the C&O canal. 4 miles up, 4 miles back. Just an incredible experience this weekend. My training miles are now over 60.

Today, I took one of the inserts out of the shoe that fits the foot that has been giving me so much problems. That gave me much more room, and that definitely did the trick. I also donned bio-freeze on both feet and shins before the run and that helped. One small problem which brings up this note to self: never, ever forget the body glide. Never! One word: chaffing. But, it was no problem, and just like that, we finished 8 miles. Still in shock.

I also started a weight reduction program this week and had solid results.

Another week of travel upcoming including runs in Chicago

and New Jersey.

Thank you thank you thank you for your moral and financial support. I am looking forward to reaching $10,000!

Dan
Total Training Weeks: 5
Total Training miles: 63

Cause you gotta have friends....

Because running with friends is awesome. My dear friend Liz and I took in an early morning 45 minute workout along the water today in Downtown Seattle.

I love this city! On the way back to the hotel we stopped at the infamous Pike Street Fish Market and watched the fish mongers throw the fish around. It was really cool.

My shins did fine today, but my right arch is starting to really bother me, and I might need to go to the doctor just to be safe, especially with 8 miles coming up on Sunday!

I want to thank Maura Igoe for her generous donation along with all my former CES friends: Liz, Jonesy, Macker and Eric. I need to let Ferris know that I am doing the marathon.

THANK YOU THANK YOU THANK YOU FOR YOUR MORAL AND FINANCIAL SUPPORT!!

TOTAL TRAINING WEEKS: 4.4
TOTAL TRAINING MILES: 55

Missed the turn for this street today

• 
  This road was closed today!
  
  
  Wonderful run this morning virtually pain free. No shin pain at all, but I have developed a slight nagging pain below my lower right arch. My time was solid today, distance as well. It was a great workout, bringing my total training miles above 50. I would like to thank more generous sponsors today: 29 year old Ms. Amy Wotherspoon, My Wonderful father: Jerry Cole, Great neighbors: Christi and Paul Damm and the Iraqi Jockey himself: Akeel Haider, my brilliant and entrepreneurial teammate in our George Mason Class. I keep you all in mind as I trudge the road. I also keep the patients of the Whitman Walker clinic in mind as well, because 100% of your donations go there.
  
  On Thursday, I will be going for another 45 minutes in the beautiful city of Seattle. See you then
  
  Thank you for your moral and financial support!
  
  Total Training Weeks: 4.2
  Total Training Miles: 52

Lucky 7's

Today we went for 7 miles at 7am on a beautiful morning along the C & O canal. For me, this might have been the most enjoyable run yet. Our pace group grew to 8 this morning and everyone did splendidly!

Before I go any further, let me tell you that because of your generosity and kindness I was recognized in front of the entire training group (bout 75 people) for raising over $5,000 (almost $6,000). What a tribute to you and your donations! I want to hit $10,000 in donations, so if you have not donated and would consider doing so, I would be most grateful! ALL proceeds go to the Whitman Walker Clinic to help in the fight against AIDS. Click on the link on the upper right or right here at www.aidsmarathon.com to do so with the beneficiaries of the clinic's services profound thanks.

As for the run: My shins hurt for about the first 2.5 miles and opened up after that. Once they do, I feel so much better. I have been trying this stuff called BIO FREEZE and it works really well. It comes as a roll-on like deodorant and you apply it to your sore muscle areas. It helped a lot.

I followed instructions implicitly this week:

• Ate breakfast
• Drank lots of water throughout the whole session
• Ate every 45 minutes (chocolate and vanilla Power Goo)

By 9:30, I was already on my way home.

Way to go to my pace group partners! All 7 of you are great inspiration!

Thank you again for your moral and financial support!

Total training Weeks: 4

Total Training Miles: 49

Heckufajob Danno, and You too Brownie....heh, heh, heh...

Why thank you Mr. President, but as usual, I am afraid your timing is a little off...

This is a 6 month training program, and I have only completed 3 complete weeks. I do want to thank you, and Karl and the boys for the set of running boots you sent over. I'm afraid they're not conducive for my program.

Today was not a good day. Time was fine. Distance was fine, but I huffed and puffed a lot and, yes, my feet hurt more than usual. I did stretch and I even brought water for this 45 minute session. It was just an off day. But then again, it is another day down and brings my total training miles to 42. That is 42 miles more than I did last month. That's actually 42 miles more than I have done all year. So I am going to give myself a pat on the back for that.

Heckufajob Danno.....heh heh he...

Total Training weeks: 3 weeks 4 days

Total Training miles: 42

Thank you for your moral and financial support!