April 25 Another 3 outdoors

Total miles: 680

AV: 5 TV07: 45 Wts: 14

Average: 3.43

Outside and Not Bad!

Total miles: 677

AV: 4 TV07: 44 Wts: 13

3.60 miles

Have not been outside in about a month

Hope to have it down to 3.89 miles by next week

Inside with 2 miles

Total miles: 674

AV: 4 TV07: 44 Wts: 13

Inside 3 miles and Sluggish

Total miles: 672

AV: 3 TV07: 43 Wts: 12

Cold Outside, Back Inside

Total miles: 669

AV: 2 TV07: 42 Wts: 12

Numbers Update

Total miles: 667

AV: 1 TV07: 41 Wts: 11

March 29--SPRING IS HERE!

3 miles

Total miles: 667

MV: 10 TV07: 40 Wts: 9

Beautiful outside

March 21

2.5 miles

Total miles: 662

MV: 8 TV07: 38 Wts: 7

March 18

3 miles

Total miles: 660

MV: 7 TV07: 37 Wts: 6

March 16 Inside

3 miles

Total miles: 655

MV: 5 TV07: 35 Wts: 5

March 14

3.25 miles

Total miles: 652

MV: 4 TV07: 34 Wts: 5

Still Very Rusty. Very Slow

Liked being outside one again

March 12--Outside and Rusty

3.13 miles

Total miles: 649

MV: 3 TV07: 33 Wts: 4

Very Rusty. Very Slow

Liked being outside again

March 11

3 miles

Total miles: 646

MV: 3 TV07: 33 Wts: 4

Cross Trained Yesterday, Light Running/Walking today

March 1

3.65 miles

Total miles: 641

MV: 1 TV07: 31 Wts: 3

February 28

3.83 miles

Total miles: 638

FV: 19 TV07: 30 Wts: 3

used the Garmin footpod and came in under 12 per mile

February 24--Running and Circuit

Total miles: 635

FV: 17 TV07: 28 Wts: 2

Feb 21

Total Miles: 633

FV:15 TV07: 26

Feb. 18th

Total Miles: 630

FV:13 TV07: 24

Feb. 17

Total Miles: 627

FV:12 TV07: 23

Feb 16

Total Miles: 624

FV:11 TV07: 22

Feb 12

Total Miles: 621

FV: 9 TV07: 20

Feb 11

Total Miles: 618

FV: 8 TV07: 19

February 10 Inside and Great

Total Miles: 615

FV: 7 TV07: 18

February 9th A Waste

My heart monitor was not working, and so neither was my workout.

Total Miles: 612

FV: 6 TV07: 17

February 8

Inside Run of 3 miles

Total Miles: 611

FV: 5 TV07: 16

February 6: Inside

Inside Run of 3 miles

Total Miles: 608

FV: 4 TV07: 15

Feb 5th Inside

Inside Run of 3 miles

Total Miles: 605

FV: 3 TV07: 14

February 4-600 Miles

Inside Run of 3 miles puts me past 600 miles!

Total Miles: 601

FV: 2

Feb 3rd Inside

3 miles inside

Packed today.

Good run

Total Miles: 598

Jan 31 Inside and a Bit Better

Still way too slow.


But I got 3 miles in.

Total Miles: 595

Jan 29 Inside and Sloppy

Slow. Very slow

45 minutes but rusty and slow

Total Miles: 592

Jan 25

3 miles indoors

Felt good

Total Miles: 590

Jan 23rd Cold and Beautiful

Weather: 33 degrees, Sunny and BEAUTIFUL!
Pace: B 12.01 minute average
Legs:A
Breathing:B+
Distance: A 3.73 miles run the whole way
Attitude: B
Dress: Coolmax short sleeveshirt, Underarmor longsleeve, Fleece, Hat
Total Miles: 587

January 19th and January 21st

2 indoor runs at the gym, both over 3 miles each. It has turned very cold!

Total Miles: 584

January 17, 26 degrees

Weather: 26 degrees, Sunny and COLD
Pace: B 12.48 minute average
Legs:A
Breathing:B
Distance: B 3.5 miles
Attitude: B
Dress: Coolmax short sleeveshirt, Underarmor longsleeve, Fleece, Tights, Hat, Neckwarmer, gloves
Total Miles: 578

January 15th 12 minute mile

Weather: 63 degrees, cloudy and breezy A
Pace: B 12 minute average, my best ever for an indivdual run
Legs:A
Breathing:B
Distance: A 3.7 miles
Attitude: B
Dress: Coolmax short sleeveshirt, shorts
Total Miles: 575

January 14--I'm back

Was out in Vegas for CES, and exercised on the eliptical all week. Today, I got back to the gym and got soaked on the treadmill.

I am sore from the show, so I am sure that it will take a while to get back in the swing. Either the gym or outside tomorrow.

Total Miles: 572

January 5

In Vegas for CES.

Ran the treadmill this morning for 45.

Basically Ran 3, walked 2 and repeated.

Back still feels tight.

Total Miles: 569

January 4--Rusty

Still not up to par. Still very stiff and off.



Weather: 50 degrees, Sunny and cool A
Pace: D 13 minute average, stiff and rusty
Legs:C
Breathing:B
Distance: C 3.4 miles
Attitude: C
Dress: Coolmax short sleeveshirt, Coolmax long sleeve shirt, shorts
Total Miles: 566

January 1, 2007 Resolution 10K

Terrible. After about 2 miles, I conked out. I finished 2nd to last out of everone and averaged 15 minute miles.

I have not given my body enough recovery time, and have been running too much. I am going to rest on Tuesday and Wednesday.


Weather: 50 degrees, Misty and cool A
Pace: F 15 walked a good deal, ran only about 3 miles
Legs:D
Breathing:D
Distance: A 6.2 miles
Attitude: D
Dress: Coolmax short sleeveshirt, Coolmax long sleeve shirt, shorts
Total Miles: 563

December 31st MADD Red Ribbon 5K

Weather: 50 degrees, cloudy and cool A
Pace: B- 11.48 ran the whole way
Legs:c
Breathing:c
Distance: A 3.14 miles
Attitude: B
Dress: Coolmax short sleeveshirt, Race long sleeve Tshirt, shorts
Total Miles: 554

Great pace, but my legs were way too tight, my breathing way too heavy. Did not stretch enough, and I paid for it. Just basically uncomfortable.

Broke 12 minutes per mile though, and that is a first, as I work towards the 10 minute pace.

December 29

Weather: 40 degrees, sunny A
Pace: C 12.29 ran the whole way
Legs: A
Breathing: B
Distance: A 3.60 miles
Attitude: B
Dress: Coolmax short sleeveshirt, coolmax long sleeve shirt, tights
Total Miles: 551

December 28

Weather: 40 degrees, partly sunny A
Pace: C+ 12.08 ran the whole way
Legs: A
Breathing: B
Distance: A 3.73miles
Attitude: A
Dress: Coolmax short sleeveshirt, coolmax long sleeve shirt, tights
Total Miles: 548

December 27

Weather: 43 degrees, cloudy A
Pace: C 12.38 ran the whole way
Legs: A
Breathing: B
Distance: A 3.6miles
Attitude: B+
Dress: Coolmax short sleeveshirt, coolmax long sleeve shirt, reebok sweathsirt, tights
Total Miles: 545

December 26

Weather: 53 degrees, cloudy and damp A-
Pace: C 12.20 ran the whole way
Legs: A
Breathing: B
Distance: A 3.6miles
Attitude: B+
Dress: Coolmax short sleeveshirt, coolmax long sleeve shirt, shorts.
Total Miles: 542

December 24: 4miles

Signed up for a 5K on the 31st and a 10K on the first, so needed a solid 4 mile run today

Weather: 57 degrees Sunny and Breezy A
Pace: C 12.43 ran the whole way
Legs: A
Breathing: B
Distance: A 4.01miles
Attitude: B+
Dress: Coolmax short sleeveshirt, shorts.
Total Miles: 539

December 23

At the gym today

Intense 45 minutes on the treadmill. Soaking afterwords

Felt great

Total miles: 538

December 22

December 22



47 degrees and drizzly and I ran the entire way. My watch says that I hovered around 11.49/mile....very good for me...

Weather: 47 degrees Cloudy A
Pace: A 11.49
Legs: A
Breathing: B+
Distance: B+ 3.81miles
Attitude: B+
Dress: Coolmax short sleeveshirt, reebok pullover, shorts.
Total Miles: 535

December 21

AWESOME

42 degrees and cloudy and I ran the entire way. I am guessing that my pace hovered around 13 minutes, maybe a bit below.

Weather: 42 degrees Cloudy A-
Pace: B 13
Legs: A
Breathing: B+
Distance: B+ 3.5miles
Attitude: B+
Dress: Coolmax short sleeveshirt, coolmax longsleeve, reebok pullover, tights.
Total Miles: 532

December 18 and 19

Late to posting....

Both Monday and Tuesday were hard workouts indoors at the gym. 2 45 minute workouts on the treadmill.

first 5 minutes: 3.5
Then increasing .1 until my heart rate reached 149 (usually around 5.1)
Back down to 3.5 until I reached 135 heartbeat...repeat.
Usually came out to about 3.4 miles each day.

Total Traiing Miles:

529

December 17th--A Sickly week

I recovered from the Las Vegas Half Marathon and returned to the gym on Wednesday, still suffering from a pretty bad cold.

45 intense minutes on the Eliptical. I did not want to venture outside in my condition

From Wednesday through Saturday, the flu did a number on me. Actually Saturday I began to feel much better.

Today, December 17th, I did 2 miles on the treadmill using my Podfitness program on my iPod. It was pretty intense using an intense incline, and I was soaked after just 30 minutes.

I will either head back to the gym tomorrow or take a run outside depending how I feel. The weather has been very balmy lately.

Total Miles: 523

Las Vegas Half Marathon 13.1 miles

A great event. Rachel and I spent the weekend in Las Vegas and on Sunday, I ran the half marathon which started at 6 am. This time I am particulary happy to say that I ran the entire way. I usually walk each mile for some distance but this time, I just kept running. My time was ok (just under 3 hours), but the fact that I ran that far was a huge accomplishment for me.

Today my knees and legs are definitely sore.

I plan to pick it up again on Tuesday or Wednesday.

Total Miles: 521

December 7--God Bless our Troops

Took it pretty easy today

Weather: 40 degrees Sunny A
Pace: C
Legs: A
Breathing: B
Distance: 3.2 miles
Attitude: B
Dress: coolmax shortsleeve, cool max long sleeves, tights
Total Miles:508

December 5: Brrrrr

Very cold, windy.

1.5 miles running. 1.5 miles walk and sprinting.

Weather: 26 degrees Sunny C
Pace: C
Legs: A
Breathing: C
Distance: 3 miles
Attitude: B
Dress: Underarmor longsleeve, coolmax shortsleeve, neck warmer, tights,hat
Total Miles:505

Dec 2nd

With my training group today at the track. Good training spurt runs. I am the slowest of the whole group....

Weather: 40 degrees Sunny A
Pace: C+
Legs: A
Breathing: C+
Distance: 3 miles
Attitude: B
Dress: Coolmax short sleeveshirt,coolmax long sleeve shirt, marathon jacket, tights
Total Miles Since May 2006: 505

Running past 500 Miles

Surpassed 500 miles today since I started training in May. Very proud of the milestone.

Weather: 62 degrees Sunny A
Pace: B 13
Legs: A
Breathing: B
Distance: 3 miles
Attitude: B
Dress: Coolmax short sleeveshirt shorts
Total Miles:502

November 27th: 1 mile shy of 500

10 miles.

Last long run before half marathon. A good one! 5 miles up, 5 miles back early in the morning. 1 mile short of 500!


Weather: 40 degrees Sunny A+
Pace: B 13
Legs: A
Breathing: B+
Distance: A+ 10 miles
Attitude: A
Dress: Coolmax short sleeveshirt,cool max short sleeve shirt, shorts
Total Miles:499

November 25: Below Average

Beautiful day, but not the best of runs. I ran with my running group. Ran the first 2, struggled for the last 2. Just was not a good run.

Weather: 35 degrees Sunny A+
Pace: D- 15
Legs: C
Breathing: C
Distance: D 4 miles
Attitude: C-
Dress: Coolmax short sleeveshirt,marathon jakcet tights.
Total Miles:489

November 23: 10 K and Ran All The Way

My first 10k in many years. The Bethesda YMCA Turkey Chase on Thanksgiving...


After running the first mile, and then the second, I decided....why not the whole way? I made it the whole way, averaging about 12.4 minute miles which is actually really good for me. I am really thrilled.




Weather: 41 degrees Cloudy, breezy, A-
Pace: A- 12.37
Legs: B
Breathing:B
Distance: A+ 6.56miles
Attitude: B
Dress: Coolmax short sleeveshirt,marathon jakcet tights.
Total Miles:485

November 22

Great run today, nice and cold and breezy.

Weather: 40 degrees Clear, A
Pace: A- 12.37
Legs: A
Breathing:A-
Distance: A- 3.57 miles
Attitude: B
Dress: Coolmax short sleeveshirt,marathon jakcet tights.
Total Miles:479

November 20: 8 miles

Very early 8 mile run today. Up past Riverbend elementary, back. Cold weather is awesome.


Weather: 37 degrees Clear, A
Pace: B+
Legs: A
Breathing:B
Distance: A
Attitude: B
Dress: Coolmax short sleeveshirt,marathon jakcet tights.
Total Miles:476

Nov 18: OK

Ran with the training program today. First mile was good, ran almost the whole time. Last two miles I was doing 2 and 2's. Set to run 8 miles on my own very early tomorrow morning so I continue my half marathon training.




Weather: 39 degrees Clear, A
Pace: C
Legs: A
Breathing:C
Distance: C
Attitude: C
Dress: Coolmax long sleeveshirt,marathon jakcet shorts.
Total Miles: 468

November 16 Nighttime Run

Made up for this morning's disaster with a good 45 minutes. I like running late.

Weather: 57 degrees Rainy, B
Pace: B
Legs: A
Breathing:B+
Distance: A-
Attitude: B+
Dress: Coolmax short sleeveshirt, shorts.
Total Miles: 464

Godspeed to Aunt Sharlene and Cynthia Upson

Nov 16 Terrible

I love the rain, but hate stomach problems. I had to cut it short. Only 2 miles today. Will make up for it tomorrow.



Weather: 60 degrees Rainy, A+
Pace: D
Legs: A+
Breathing:A
Distance: D
Attitude: D
Dress: Coolmax short sleeveshirt, shorts.
Total Miles: 461

November 14: Great run, Great Pace

There can not be better weather than 45-55 degrees. Today it was 51 degrees and it was perfect. I ran for 39 and walked for a total of 6 during three 2 minute intervals.

Great run.


Weather: 51 degrees, A+
Pace: A+
Legs: A+
Breathing:A
Distance: A
Attitude: D start, A+ after
Dress: Coolmax short sleeveshirt,Cool max long sleeve, shorts.
Total Miles: 459

November 11: HOT!

Another unseasonably warm today. Could not make my training group so I went 7 miles on my own. The heat made it tough.

Weather: 75 degrees
Pace: C
Legs: A
Breathing: C
Distance: C
Attitude: B
Dress: Coolmax shirt, shorts.
Total Miles: 456

November 9th: 45 minutes

Beautiful mornining. Mid-fifties. For the first 2 miles, I ran about 95% the whole way with some walking. For the final 1.6 miles, I ran 8, walked 2, then alternated between 2 minute runs and 1 minute walks. Good solid run.


Weather: 52 degrees
Pace: B+
Legs: A
Breathing: B
Distance: B+
Attitude: A-
Dress: Coolmax shirt, shorts.

Total Miles: 449

November 7: Running to Vote

I was supposed to be in New York last night, but was reminded that I would miss my solemn obligation. With apologies to The Marriot Long Island, US Airways and Ryan Strowger, I postponed my trip to this morning and at 5.45 am set out for an early morning run to the polls.

I voted, and continued running for a total of 45 minutes.

God Bless the USA

My run this morning was mostly all running, very little walking (maybe 8 minutes total out of 45 minutes). It felt really good. 8 minutes run, 2 walk, 12 minute run 3 walk, VOTED, 8 minute run, 2 walk, 8 minute run 2 walk.

Off to catch the shuttle and meet up with Ryan!

Weather: 39 degrees
Pace: A
Legs: A
Breathing: A
Distance: A
Attitude: A
Dress: Coolmax short sleeve, Cottonlong sleeve,Fleece, Shorts, Hat, Neck Warmer, Gloves TOO HOT!!! Only needed the 2 layers, the hat and the gloves.

Total Miles: 446

November 5: 6 miles

6 mile individual run. Ran to Algonkian Park and a little bit through the golf course. Ran home. Saw a bunch of deer a couple of times.



Weather: 50 degrees, Partly Cloudy
Pace: B
Legs: A
Breathing: B
Distance: C
Attitude: B
Dress: Coolmax long sleeve,Shorts

Total Miles: 443

November 4th--New Running Program

Joined a new running program that lasts until January 20th.

We meet in Reston at the W&OD trail. Today was just an evaluation.

We met at 8 anm and my group was assigned 2 miles. My goals are to continue increase my pace and to continuously run comfortably without as many walk intervals.

We'll see as time goes on.

Weather: 34 degrees, Sunny
Pace: C+
Legs: A
Breathing: B
Distance: C
Attitude: B
Dress: Coolmax long sleeve, cool max short sleeve, fleece topm, tights, wind pants, hat, gloves, neck warmer

Total Miles: 437

November 3rd

Weather: Cold
Pace: A-
Legs: A
Breathing: B
Distance: A
Attitude: A

Good solid run on a very cold morning around 36 degrees. Farthest I have gone.


Pace

Walk 1 minute
Run: 1 minute
Walk 2 minutes
Run: 1.5 minutes
Walk: 2 min
Run: 2.5 min
Walk: 2min
Run: 3 min
Walk: 2min
Run: 3.5 min
Repeat

Distance: Furthest

Total Miles: 435

First Post-Marathon Run

And a good one. 45 minutes on an unseasonably warm Fall day. Pace was good, but I certainly was a bit more tired on this run. I got in a good distance and my feet are healing nicely with their blisters. I plan to continue my individual runs during the week and run anywhere from 6-10 miles on Sunday until the Las Vegas Marathon on December 10th where I will be doing a 1/2 Marathon.

Weather: B+
Pace: B
Legs: A
Breathing: C
Distance: B+
Attitude: A

Total Miles: 432

OOOORAH!

Did it. Not without some challenges, but did it.


The day started at 4.30 am after a terrible night's sleep. Got up and got ready, and everything went perfectly. Our pace group met at the Rosslyn Metro Station and we proceeded by Metro to the Pentagon Stop where we walked for what seemed a good mile until we hit the drop off area. There must have been at least 50 UPS trucks lined up side by side. They took your bag of stuff and put it away for pick up later.

We made our way over to the starting area (fairly far from the starting line) and that is when we had our first challenge. We were supposed to start at 8.40. Crossing the starting line even at 8:45 would have put us at the bridge in plenty of time given our pace. The announcer came on and said there was a medical emergency ahead with the first wave of runners that departed at 8.20. We waited, and waited some more, and some more thereafter. Finally, after a 28 minute delay, we were off. I was worried already. This would give us a very short window to make the bridge (20 miles).

The first 5 to 10 miles were awesome. THE MARINES ARE AWESOME!! They cheer you on by name the entire time, they hand out water and they give you several OOOHRAHS along the way.

The Aids Marathon Coaching Staff: Awesome!!! In particular: Kristen, Pam and John----you all are something special!

We made our way through Arlington, down the George Washington Parkway, across the Key Bridge, and through Rock Creek Park. We emerged from the park at mile 9 treated to cheers from several CEA friends, and continued down the Mall to the Capitol and back down the Mall again. I saw the Rachel and the kids around mile 14. They were adorable!

At around mile 16, I hit the wall. I hit it early this time because our pace was very quick. My heart rate, normally 130-140 during training hovered over 150 most of the first 20 miles. Thankfully, God pulled me through and I kept on going.

We hit Haines Point at about mile 17. 3 miles to go until the bridge. I lagged behind my pace group, hitting another wall at 18. God took over until the bridge at mile 20. I walked, I ran, I felt dizzy, I recovered.

John Beach, one of our coaches appeared like an Angel at about mile 19.75. "Will I make it John?" "I think you will!" he said. And he proceeded to run with me. As I approached the bridge, Rachel and all 4 kids were waiving me on. I was home...

As we passed mile marker 20, I realized I had made the bridge! It was 1:54 pm. We had made it by 6 minutes! If we had not had a delay, we would have amade it with at least a half hour.

I caught up with my pace group and we walked for a good mile (I saw no one running at this point). We spent the next 6 miles waiving to my unbelievable CEA family that seemed to appearing everywhere! At mile 2, it was Tara and Family, then Karen C right after. At mile 19.75, I look up and its Tira, Tara and Sarah. At mile 22.5, it's Laurie, Sylvia and Moon. There were others throughout the entire race including Christine, Allison Tara and Jenny, and still others I am sure I am leaving out, so please forgive my delirium. THANK YOU THANK YOU. Thanks to you and my family, I made it.

Miles 25-26.2 were awesome. Lots of cheers, and well-wishes from CEA Angels and my family. I crossed the finish line and they put a medal around my neck.

....And suddenly, it was over. 6 months of training. 6 months of new friends, individual runs and raising almost $22,000 for a worthwhile cause. I accomplished my goal, but thanks to my sponsors, there are many at the Whitman Walker Clinic who are better off today.

Congratulations to my fellow pacers. Thanks to 0ur wonderful coaching staff: Kristen, John, Pam, Brett and Karen. Thanks to all my sponsors. Thanks to the greatest Association in the world: The Consumer Electronics Association. Lastly, thank you my love and supporter, Rachel and my wonderful children for helping make this dream come true.

I am taking a couple of days off from training, and then I pick it up again to prepare for a half marathon in Las Vegas in December.

OOORAH!!!

Semper Fi!

Dan

Total Training Weeks: 6 months, 1 week
Total Marathon Miles: 26.2

The Deer and The Fear

3 days and counting...

Finished my LAST individual training run of the prescribed 30 minutes at 6am this morning. It was cold and brisk and wonderful.

A few other joggers, a dog walker and a lonely deer who let me jog right up to his position along the sidewalk before he scampered into the woods. Looking back, he carefully crept right back out and took up his position right back on the sidewalk.

A great analogy as I approach Sunday morning: That deer could have easily represented my fears, negativity and unknowns that await me on race day. There it was, creeping out of the darkness, taking up its position, seemingly cold, steely and confident.

Fear can do the same. It can creep out nowhere, from some strange darkness, and show its silhouette under the moonlight. But, if one approaches it with disciplined confidence, and even a degree of curiosity, it suddenly shows itself for what it really is----a scared and lonely and trembling little creature.

All of sudden the fear, like that deer shrinks in its own terror having been discovered and retreats back into the darkness from which it came. And I go running right by...

But that deer crept right back out after I left. And like every present dormant fear, it proved that it is resilient. The question then becomes......next time will I approach it with confidence or shrink and run the other way? I know the answer. A hunter I am not. I wont blow it away with a shotgun, but I will run right by in confidence.

Well, this is it. Sunday is the big day. We meet at 6.45 am to begin our trek to the marathon site and are scheduled to begin at 8:40 am.

THANK YOU TO EVERY SINGLE ONE OF YOU FOR YOUR KIND SUPPORT, FINANCIAL DONATIONS TO THE FIGHT AGAINST AIDS AND YOUR INTEREST IN THIS MILESTONE!

Total Training Months: 6 months, 5 days
Total Training Miles: 403

The end of my playlist:

"Speed of Sound" Coldplay
"Big Yellow Taxi" Counting Crows
"In Between Days" The Cure
"Groovy Train" The Farm
"Primitive Man" Ivan Neville
"Sky High" Jigsaw
"Precious Time" Journey
"Out of the Frying Pan" Meat Loaf
"I Melt With You" Modern English
"You're My Best Friend" Queen
"Roll with the Changes" REO Speedwagon
"Light Up" Styx
"Good Times" Tommy Lee
"You Shook Me All Night Long" AC/DC
"Dont Let Me Down" The Farm
"I Knew You Were Waiting" George Michael, Aretha Franklin
"Closer to Fine" Indigo Girls
"Sweet Caroline" Neil Diamond
"For You" The Outfield
"Add It Up" Violent Femmes

A Milestone in any language

This morning, I passed 400 miles in total training miles. This means that over the past 6 months I have averaged over 15 miles per week in training. That mightnot sound like much to many, but if I compare it to last year, there's quite a difference.

May-October 25, 2006 Total Training Miles, Total funds raised: 401, $21,700
May-October, 25, 2005 Total Training Miles: 0, Total Funds raised: 0

In Spanish:

Millas totales del entrenamiento de mayo el 25 de octubre de 2006, fondos del total levantados: 401, $21.700 pueden
25 de octubre de 2005 sumar millas del entrenamiento: 0, fondos del total levantados: 0

German:
Mai 25. Oktober 2006 Gesamttraining Meilen, Gesamtkapital aufgebracht: 401, $21.700 mögen 25. Oktober 2005 Training Meilen zusammenzählen: 0, Gesamtkapital aufgebracht: 0

Italian
Miglia totali di addestramento maggio il di 25 ottobre 2006, fondi monetari di totale alzati: 401, $21.700 possono
25 ottobre 2005 ammontare alle miglia di addestramento: 0, fondi monetari di totale alzati: 0

French:
Milles totaux de formation de mai le 25 octobre 2006, fonds de total augmentés : 401, $21.700 peuvent
25 octobre 2005 se monter à des milles de formation : 0, fonds de total augmentés : 0

Chinese:
五月至2006年10月25日,培训总英里,共筹得:401,$217005月至10月,25,2005年共培训英里:0集资总额:0

Arabic:

ايار / مايو - تشرين الاول / اكتوبر 25 ، 2006 تدريب مجموعة ميل اجمالي الأموال : 401 ، مبلغ 21،700 مايو و 25 تشرين الاول / اكتوبر 2005 مجموعة التدريب ميل : 0 ،مجموع الاموال : 0

Today was another soft easy 30 minutes, and tomorrow will be my last individual training run before Sunday's Marathon.

Playlist Cont'd

"I'll be Around" The Spinners
"Bring Me to Life" Evanescence
"Deacon Blues" Steely Dan
"Beautiful Day" U2
"Second Hand News" Fleetwood Mac
"Stay" Lisa Loeb
"Sunday Bloody Sunday" U2
"Its Not Unusual" Tom Jones
"Babylon" David Gray
"No Sugar Tonight" The Guess Who
"Fly" Sugar Ray
"True" Spandau Ballet
"Tuesday's Gone" Lynyrd Skynyrd
"Taxi" Harry Chapin
"Tunnel Of Love" Bruce Springsteen
"Hells Bells" AC/DC
"Push It" Salt -N-Pepa
"Hollywood Nights" Bob Segar
"Could it be I'm Falling in Love" The Spinners
"Freedom '90" George Michael
"Not Just Another Girl" Ivan Neville
"Crumblin' Down" John Cougar Mellencamp
"Forever Young" Rod Stewart
"Lorelei" Styx
"Runaway" Linkin Park
"Calling All Angels" Train
"Lonely 'ol Night" John Cougar Mellencamp
"Badlands" Bruce Springsteen

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

Total Training Months: 6.2
Total Training Miles: 401

Following Directions

Coaches told us only 3 SHORT EASY runs this week so that is what I did this morning. 30 minutes total on a very cold morning. Felt good. I pick it up again tomorrow morning....

Playlist cont'd (other entries on previous posts)

"Beginnings" Chicago
"Magic Power" Triumph
"Lean on Me" Club Nouveau
"Acroyal, Standing in Motion" Yanni
"Then Came You" Dionne Warwick"
"Saturday Night's Alright for Fighting" Elton John and Anastacia
"Falling Out of Love" Ivan Neville
"God Only Knows" The Beach Boys
"Here Comes the Feeling" Asia
"Strangers in a Car" Marc Cohn
"When It's Over" Sugar Ray
"Arena" VNV Nation
"You're Only Human" Billy Joel
"Up-Up and Away" The Fifth Dimension
"Taking it All Too Hard" Genesis

Thank you for your moral suport and donations in the ffight against AIDS!

Total Training Months: 6.2
Total Training Miles: 399

One Last Pace Group Run, Pictures and Playlists

Post 8 miles: Our Pace Group, Coaches and Furry Friends

Today was a bitterweet day as we completed our final recovery run together as a pace team. Another beautiful day, as we marched 8 miles up the Capital Crescent Trail. On some reps, we ran more than usual, and on one particular mile, we ran the entire time without any walking intervals. Pace was strong. Next week, we'll meet up at 6.30 am and head over together to The Marine Corps Marathon. There are over 34,000 runners registred, including one Daniel R. Cole, from Sterling VA.

We also said goodbye to our coaches who were the very best---Coach John Beach and Coach Kristen Lynwood. Also special thank yous to Karen, Pam and Brent for their motivation as well.

This experience has been remarkable. Over $21,000 raised for the Whitman Walker Clinic and a life-changing program.

I will be doing 3 short 30 minute training runs from home this week, and then on Sunday October 30, please think of the thousands of people you have helped by your generosity, as I participate in my first marathon.

Below are pictures of my pace group, followed by more songs from my Marathon Playlist.

Thank you for Your Moral Support and Donations in the fight against AIDS!

Total Training Period: 6 months

Total Trainig Miles: 397 miles

Elizabeth--One Tough Cookie

Michelle--Never has a frown on her face

Jennifer--Disciplined, Steady Eddie

Trish--The warmest heart out there

Lynn--Our Veteran Inspiration!

Jeri and Ken-Honorary Pace Group members. To married one week after the marathon!!

Coach John---Never an unkind thing to say. Salt of the earth

Coach Kristen- A SWEETHEART AND WONDERFUL MOTIVATOR!

Dan and Kristen, post run

Dan and Coach John, post run

My Playlist continued (previous songs on previous blog entries)

"Ironic" Alanis Morissette

"I will Follow" U2

"Only Want to be with You" Hootie and the Blowfish

"Tucker's Town" Hootie and the Blowfish

"Im a believer" Smash Mouth

"Separate Ways" Journey

"Goodnight Saigon" Billy Joel

"Philadelphia Freedom" Elton John

"Walking In Memphis" Marc Cohen

"Get Low" Lil Jon

"Original Prankster" The Offspring

"Pinch Me" Barenaked Ladies

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

Total Training Months: 6

Total Training Miles: 397

Last 45 minuter, More Playlist Entries, and Previous Posts

Today was the last time I will do a 45 individual run before the Marathon on October 29. After Sunday's recovery run of 8 miles, I will do 3 individual runs of 30 minutes a piece and they are supposed to be very light.

I made it count today. Ran farther than I have ever have for the first 22.30 minutes. The way back was a bit slower, but I am sure that I was close to 3.6 miles today. Loved it. The only issue that I am having is a sinusitis problem for which the doctor gave me a spray for today. I have never enjoyed running more. The Big day now looms only 9 days from today!

Donations continue. Thank you to Roger Lanctot!

I have reached just shy of $22,000! Your support has been nothing short of remarkable.

More from what I will be listening to while running the marathon from my iPod Playlist (continued from previous post)

13 "Ceceila"--Simon and Garfunkel
14. "Doing the Things that We Want to"---Lou Reed
15. "The Ghost in You" Psychedelic Furs
16. "The Ballad of Billy the Kid" Billy Joel
17. "Be Near Me" ABC
18. "Feels like the First Time" Foreigner
19. "Cracklin' Rosie" Neil Diamond
20. "Picture Book" Young Fresh Fellows
21. "The Rising" Bruce Springsteen
2. "Honky Tonk Woman" The Rolling Stones
23. "No Mistakes" Patty Smyth
24. "Clocks" Coldplay

Looking back on June Blog Entries:

June 1: 42 Total Training Miles:

"...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. "

June 4, 49 Total Training Miles:
"...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. "


June 15, 69 Total Training Miles:
" ....So da procetes, they go to help victims of Aids?"---My conversation with Tony Soprano in New Jersey


June 19th, 79 Total Training Miles
"....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...."


June 25th, 97 Total Training Miles
"...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....."

June 30th: 100 Total Training Miles
"...Today's session marked 100 training miles so far. ..."

Rain, Playlist and Quotes

Perfect running weather this morning. Dark, cool, rainy and awesome. Best pace ever. I ran too much and better start slowing down, but the endorphins are really kicking in.

I have put together my marathon iPod playlist and will be sharing 10 songs per post. After that, I am going to post some quotes from my past blogs. They are pretty interesting looking back.

First 13 songs on my Marathon Playlist:

1. "I can only Imanagine": Mercy Me
2. "We just Disagree": Dave Mason
3. "Takin' it to the Streets": Taylor Hicks
4. "When Smoky Sings": ABC
5. "Everytime I Think of You": The Babys
6. "Loves me like a Rock": Paul Simon
7. "Tubthumping": Chumbawamba
8. "Upside Down": Jack Johnson
9. "Thank U": Alanis Morissette
10. "Somebody for Somone": The Corrs
11. "Pictures of You": The Cure
12. "My Cup Runneth Over": Ed Ames
13. "Squeeze Box": The Who

Past Blog Entry Quotes:

From May 9th, my first Blog entry, 3 total training miles:

"Chicago in the Springtime....45 minutes along Lake Michigan this morning. Beautiful Spring day, and about 65 degrees outside. This is the first official workout on my own after the first day of training this past Sunday."

From May 16th, 16 total training miles:

"...The top of my right foot is numb"

From May 21st, 24 total training miles:

"Our team completed 5 miles today on a sparkling cloudless morning along the C&O Canal."

From May 31st, 39 total training miles:

"Wow. It is a scorcher for a morning run."

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

Total Training Weeks: 23.2

Total Training Miles: 386

AMAZING

http://youtube.com/watch?v=ryCTIigaloQ

"A glimpse of the remarkable father-son bond of Dick and Rick Hoyt, and their inspirational journey together in a triathlon and life itself. The goal of Team Hoyt is to integrate the physically challenged into everyday life. One way to accomplish this is to educate the able-bodied, making them more aware of the issues that the disabled face every day. Another is by actively helping the disabled to participate in activities that would otherwise be inaccessible to them. Team Hoyt targets both of these areas."


With love to my kids, Dad and Grandpa....

Dew Point

If the weather on Marathon today could only be as picture perfect as it was today. An 8 mile recovery run along the Capital Crescent trail, once again at 8am. The temperature was in the upper '30's as we began our fist of 2 final recovery runs as a team. It was not until mile 5 that my hands thawed, but it did not matter, the weather was spectacular.

At one point looked down at my shoulder and noticed a white powder that had formed all over. I figured I must have bumped into something and it rubbed off on me. It was not until I touched it, that I realized it was actually the dew forming on both shoulders. It was like when you "draw" in the condensation on your window or windshield. And while my head was not on fire, the steam that was rising from it made it look like it was smoking.

And so it went for a beautiful 8 miles. My pace was very, very fast. I ran several times when I should have been brisk walking, but it just felt so invigorating, I could not help it. For the last 10 minutes of the run, I actually ran the entire way. I ended up shaving 12 minutes off my total pace.

It wont be that easy in the marathon, as we are admonished to start extremely slow in order to save energy.

Nonetheless, this morning was what it is all about.

So, this week, 2 individual runs and then our final recovery run together next Sunday. If I remember to bring my camera, I plan on posting some pix.



Thank you to Glenda Brungardt (with a t:) for her generosity and thank you to all of you for your moral and financial support in the fight against AIDS!

Total Training Weeks: 23
Total Training Miles: 383

Fleecing 3.4 miles

Very cold this morning. I believe it was in the upper '30's when I set out on my run this morning. I bundled up with 2 layers of cool max and a fleece on top, a neck warmer and fleece hat on top. My pace started out fine, but waned a bit at about mile 1.7, my lungs were burning a bit, so I slowed things up a bit on the return, walking two extra rep instead of the run. I love the cold weather, but my body obviously needed a bit of a break, and I am not taking any chances with just 2 weeks to go.

Sunday it's 8 miles at 8 again and then recovery from San Francisco and then home.

It's getting very exciting!

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

Total Training Weeks: 22.5
Total Training Miles: 375

45 minutes in Saddlebrook

A quick workout yesterday morning in Saddlebrook NJ at the Marriot pictured above. 45 minutes on the treadmill in a workout room the size of a closet. Had my IPOD, so no worries.

Well only a couple of weeks left. Tommorow I run from home for 45 minutes and then it is on to an 8 mile recovery run on Sunday.


I'll post again tomorrow after my 45 minute run.

Thank you to Glenda Brungardt for her generous donation! Closing in on $22,000!


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

Total Training Weeks: 22.4
Total Training Miles: 372

My Friend Jack Chalden

in‧spi‧ra‧tion  Pronunciation[in-spuh-rey-shuhn] Pronunciation
–noun : an inspiring or animating action or influence

I have received dozens of well wishes and motivating comments from friends and family over the past 5 months of training. I think about your words of encouragment during every training session and I am sure they will sustain me on Marathon Day.

I wanted to post the note below that I received a few weeks ago from my friend Jack Chalden who is someone I look up to wtih great admiration. I am posting Jack's note not because of the accolades he gives me, but to show his grace, warmth and sincerity. What a gentleman!

With my thanks for Jack's permission and for his wonderful note, and with continued thanks to all of you who inspire and encourage me!

"Dan, my friend….
Your e-mail box must be overflowing…..and for so many good and noble reasons!!

It is impossible, unless blessed with the words and wisdom reserved for a hallowed few, to adequately send you off on your Saturday journey. I’m in awe…not simply because you have chosen to undertake a marathon. Many do. But because you are doing it (1) at a time in life when family and business responsibilities ramp and fuse at unprecedented levels, (2) by layering a radically different and challenging commitment atop of that schedule; not simply a short term bump in routine athletic or hobby interests, (3) while also executing a remarkable, fascinating and time consuming communication campaign that tracks your journey and allows all of us who predictably choose to sit on the sidelines to learn, laugh, cheer and be inspired and (4) for all the right reasons…a mission with a purpose for a cause with a tangible result.

If or when that infamous “wall” decides to rear its nasty head on Saturday, I hope you will simply whisper “help”. Because that’s when you will instantly feel the collective will of your admirers lift your spirit, your energy and your strength! Count on it. It will feel like a breath of fresh air!

And, ,Dan, I don’t think you will need it, but if your laudable and achievable $20K goal falls a bit short, please let me chip in to help make it happen.

Now…more and then I’m done.

Congratulations on two great achievements in the past couple of weeks. Your IAEM award is a recognition long overdue. You set the standard, Dan. There is not even a close second in our industry.

And, what only a few of us know, your leadership in adopting powerful new event technology tools, training your team in new methodologies and tactics, advancing the definition of constituent service and ROI and, in the process, generating what will soon be seven figure new event revenue streams is remarkable. You set the standard in the “old” days. Now, you have ownership of the next generation of standards and performance. If only the industry judges who properly recognized you with the IAEM award knew the WHOLE story. They would have either have had to change the name of the award…or ordered next year’s award plaque at the same time as this year but with your name already on it.

Great stuff, Dan
With great admiration.
Your friend,

Jack "

8 at 8

8 mile recovery run today with a very solid pace. The weather was perfect, and I finished well under 2 hours. This week, I will run from New Jersey and from home, in preparation for another 8 miler next Sunday.

Shins are fine. Legs are fine. Back is fine. I do have some pain on the left side of my waist, so I am giving it a good 3 days rest until I pick things up again on Wedsneday. So, it's a matter of putting my head down and continuing my training.

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

Total Training Weeks: 22
Total Training Miles: 369

3.4 miles with Ms. Molly

Molly M. joined me for a 5.30 am early morning run through Vegas. The weather was fairly cool, but the air immensely dry and I was parched before returning. I do hope I did not cramp Molly's style. She was either being very polite (my guess) or she really enjoyed the slower pace of my run/walk combination. We walked for 2 ran for one today and a pretty solid pace.

I leave on the Red Eye tonight, spend the weekend with an 8 mile run on Sunday at home and then leave for New Jersey next week. Maybe I will visit Tony Soprano once again.

I am loving things still. My closes are a bit loser and I do feel much better.

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

Total Training Weeks: 21.4
Total Training Miles: 361

Dan

$21,000 and Counting

Well, thanks to your generosity, I have surpassed $21,000 in donations!

Thank you to Kathy Gornik and Theil Audio as well as Amy and Dave Clemson and an Anonymous Donor who pushed me over the $20,000 mark!

I ran 3.4 miles from home today and it felt great. My pace and time were both solid and I felt fine considering Saturday's run was 26 miles. I am now in Las Vegas where I will probably hit the treadmill on thursday for another 3 miles and then return to our group training with an 8 mile recovery run on Sunday.

As we draw closer to the Marathon, I will be working on lowerning my pace to the 13 minute/mile mark.

Again, thank you thank you thank you to all of you who have graciously donated over the past 5 months. It's still not too late if you know of someone who wants to join the fight against AIDS by making a donation.

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

Dan

Total Training Weeks: 21.2
Total Training Miles: 358

26 Miles

Wow. 26 miles in one day. It usually takes me a whole month...

Well today was stupendous! I arrived at the East Falls Church Metro station in darkness, made my way to the run site and joined 275 other runners on a very chilly (thank God) Saturday morning. It must have been 45-50 degrees. At about 7 am the coaches kicked things off with stern warnings to go slower than our normal pace per mile. They kept saying that this was "not a dress rehearsal, this was not a race...it was an opportunity for the body to get used to 26 miles so that we could recover in time for the marathon, now 1 month away.

We then heard a touching story on how the Whitman Walker Clinic helps those affected by AIDS. One of its past beneficiaries told a touching story about he and his partner. After both contracted HIV, his partner went downhill fast, but thanks to the clinic, he was able to secure legal representation that ensured he continued to receive benefits and that he had full visitation rights at the hospital. The bottom line is that the clinic is vitally important and that your donations are just as vital. Thank you!

We then hit the W&OD trail. The Washington and Old Dominion Trail is an old railroad venue. We ran 3 miles East to the Eastern Tip of Arlington, just shy of DC, we then turned and ran 3 miles back. At the point we were 6 miles down and set off for 10 miles west and then the return back.

We experienced every season today. We started with a cold crisp autumn morning. It got warmer, but overcast, and the rain started coming down. It felt good. Then it was overcast, then Sunny, then rainy, then Sunny again.

Our Western segment took us all the way out to Reston/Vienna and then we ran back. I did not hit the "Wall" this time. Instead, the run remained extremely pleasant. As we finished we got lots of cheers, made our way through a balloon arch, and received a medal after finishing. Our Pace Group numbered 9 today, but Elizabeth and I basicallyt trudged our way through together for most of the 26 miles, while the others went ahead about 2 minutes in front of us.

Today was remarkable. I wont forget it. I thank Rachel and the kids for the patience as I missed baseball and soccer games today, but today was a very important milestone for me, and I proved to myself I could get through 26 miles.

Donations continued to flow this week, and I send my thanks out to:

Kara Dickerson
Sterling Fennell
Pramod Raheja
Bill Rollins
Christine Screnci

I have hit $19,802, just shy of my $20,000 goal. I believe I will be there soon thanks to your generosity and kindness.

This week, I will train with two 45 minute runs in Las Vegas and then a recovery run next Sunday for 8 miles.

What a day!

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

-Dan
Total Training Weeks: 21
Total Training Miles: 355

48 hours

So, only 48 hours unitl we line up on the trail for a 26 mile run. They are combining all running groups Saturday, so there will be 275 runners.

Today, I ran another 3.3 miles in California, and after a meeting this afternoon, I head home on a redeye. I am hopful to get some rest tommorrow and then I will go to bed early, ready to we run at 6.30 am on Saturday.

I wont be able to guage my pace Saturday, because they are slowing us down substantially. Where I have been averaging 13-14 minutes per mile, they will slow my group down to 19 minutes. It's all scientific and I trust the coaches. They have been methodical from the start.

So, I will hopefully be writing to you on Saturday Evening after a run that I cannot even comprehend right now.

Talk to you then.

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

Total Training Weeks: 20.4
Total Training Miles: 329

Mission Accomplished in Mission Viejo

Another 45 minutes early this morning in Mission Viejo, California.

I hit the treadmill in a 24 Fitness Gym today and it felt really good. My pace was great and I completed about 3.3 miles in 45 which is a great pace for me.

Will be doing another 45 from Woodland Hills on Thursday morning, and then on Thursday night it's back to town on a red-eye.

I AM NOW ONLY $198 SHY OF MY $20,000 GOAL! So many more generous donors again including:

Pramod Raheja for the second time!
Kara Dickerson
Sterling Fennell
Bill Rollins
Christine Screnci

Just awesome.

And thanks for the very kind notes of encouragement that have been coming in. I got one from Jack Chalden that would bring tears to your eyes. If he gives me permission, I might publish it.

See you from Woodland Hills on Thursday!

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

Total Training Weeks: 20.2
Total Training Miles: 326

Give Me a Tenner

This morning, we completed 10 miles along the Capital Crescent trail under the C & O canal. It was warm and humid this morning, and that made for a more uncomfortable run. Nevertheless, even after bathroom breaks and an uphill run for half of the run, I was able to come in under 2.30 hours and therefore maintain the right pace for where I need to be.

My back was a bit sore around mile 9, but besides that,no major issues.

My fundraising took another great spike this week, thanks to the continued generosity of my CEA family.

CEA matched employee donations with a $2100 contribution (with more to come) and the following heroes also came through with their kindness:

Megan Hayes
Jamie Lilly
Stacey Moore
Veronica Oconnell
Katie Swearingen

DONATIONS ARE ONLY $450 AWAY FROM MY $20,000 SPONSORSHIP GOAL!!!

Please consider a donation if you have not done so already. The cause is a very important one: The Whitman Walker Clinic and its services in the fight against AIDS.

Two individual runs for 45 minutes this week and the whopper: 26 miles on this Saturday, September 30.

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

Total Training Weeks: 20 or 5 months!
Total Training Miles: 323

Cool

Cool weather definitely helps! Good solid run this morning from home with no problems. I have been wearing my ipod for the past couple of runs and I know it helps. We are not allowed to wear anything out on group training, and for good reason....you have to hear the bikers coming up behind you yellling: "Passing on your left!"

This weekend will be 10 recovery miles and then a nervous week of preparing for 26 miles next Saturday!

Read about Khalid Kannouchi below:

As told by John Beach:


"As a promising young runner during the early 1990s, Khalid Khannouchi of Morocco asked the track federation of his home country for assistance with training expenses. When the federation refused assistance, Khannouchi traveled to the United States in 1993, found a job in Brooklyn washing dishes, took up residence with three friends in an apartment and then began serious training. Khannouchi married American Sandra Inoa (a runner he met at a 5k race in Hartford, Conn.) in September 1996 and applied for his green card two months later. He was sworn in as a U.S. citizen on May 2, 2000.

Khannouchi ran very well in smaller road races in the U.S. before running the fastest debut marathon in history to win the 1997 Chicago Marathon. Two years later, Khannouchi ran the fastest time ever in the marathon at Chicago on October 24, 1999. And three years after that, he again ran the fastest time in the world in the London Marathon in April 2002. 2002: Set World record by winning the London Marathon in a time of 2:05:38. Amazing! 2000: Set American record by winning the LaSalle Bank Chicago Marathon in 2:07:01 on October 11, his first marathon as a U.S. citizen...3rd at London Marathon in 2:08:36...U.S. citizen on May 2...ranked #3 in world (#1 U.S.).

1999: Won the LaSalle Bank Chicago Marathon in world record time of 2:05:42.
1998: Won the LaSalle Bank Chicago Marathon in 2:07:19.
1997: Won the LaSalle Bank Chicago Marathon in 2:07:10, the fastest marathon debut in history."

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

Total Training Weeks: 19.5
Total Training Miles: 313

Thanks to CEA: Donations Bolt to $19,500

With a great spike in matching contributions from my family at the Consumer Electronics Association, my donations have now have reached $19,500 and I am just shy of my $20,000 goal. This is absolutely phenomenal, and I salute the organization that I have been privileged to be associated with for 8 years.

I also salute my friends and family that have been so kind and generous as well.

The Whitman Walker Clinic immediately benefits from your benevolence!

I had my normal 45 minutes from home today on a sparkling, cool fall morning. My pace and time were right where they should be.

I'll do another run on Friday and then another group one on Sunday for 10 miles.
26 miles on September 30th....the day is fast approaching.

Thank you for your support and generosity. I look forward to giving you the great news about hitting $20,000! If you know anyone who might want to donate to this worthy cause, please pass this blog posting along.

Dan

Total Training Weeks: 19.3
Total Training Miles: 310

307 Miles and Shaving off Time

8 mile recovery run which puts me at 307 total training miles since May. That's not alot to experienced runners, but that's great for me. Especially considering the cause for which I am running.

Today, my pace improved dramatically, which is good considering that last weeks 22 miler was an utter disaster. I ran at a 1.30 run/3.0 quick walk pace and managed to shave over 5 minutes off my time.

This week, I will do 2 45 minute recovery runs from home, and then another 8 miles next Sunday.

On September 30th, we have our last long run before the marathon, and that will be for 26 miles. I am definitely having a couple of accupuncture treatments before then!

Donations are over $17,000. I am trying to hit $20,000, so please consider a donation if you have not done so already. The patients at the Whitman Walker Clinic really could use your support!

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

Total Training Weeks: 19
Total Training Miles: 307

Merv, and Rosa

Right outside the Hotel Gym, sits "The Griff" Merv Griffin's enormous yacht. I took a stroll and had a look. Must be nice.

45 minutes at 6 am on the treadmill this morning from Marina del Rey. This was the first time I used my iPod for exercise in over 4 months. It did help me to run stronger and make the workout on the treadmill a bit more interesting. Sunday is a recovery run of 8 miles and then next Saturday: 26.2 Miles!


Read about Rosa Mota:


As told by John Beach:

"Ten years after her elite marathon career ended, Rosa Mota has slipped quietly into the history books, not forgotten, but not the first name that comes to mind when discussing the best female marathoners of all-time either. In her era, Rosa Mota did not create controversy. She did not set any world records. What she DID do was win races, especially the biggest marathons of all: Boston, the European Championships, the World Championships, and the 1988 Olympic Marathon in Seoul Korea.Consistency was the hallmark of the diminutive runner from Porto, Portugal.She won the Boston Marathon on three occasions, in 1987, 1988, and 1990. Her times in those three Boston's were: 2:24, 2:25, and 2:25. She broke 2:30 on12 separate occasions, but the most significant statistic is that she won nearly two thirds of the marathons that she ran.Her lifetime PR came in a third-place finish, 2:23:29 in the 1985 Chicago Marathon (yee haw!), behind Joan Samuelson's 2:21. In 1988, she won the World Championship Marathon in Rome, then followed that up with the gold medal in Seoul, in which she surged with two miles to go to win by 13 seconds ahead of Lisa Martin. As for now, Mota says, " I run every day and sometimes twice a day. One hour in the morning and 45 minutes in the afternoon. Maybe I'll start competing again. I like to do charity events. I try to run with children and old people. (Did she really just say that? A good-souled elite runner…) I have been running small races in Japan for children who have cancer."A true ambassador to the sport, Mota won the 1998 Abebe Bikila Award for global contributions to the sport of long distance running. Asked about her biggest contribution Mota cites the effect her career had on other female runners in Portugal. And the people she met during her years as a world-class runner are her most prized possession. " If I was not a world class runner, there are so many people I would not have met. It's my friends that are most important. When I am finished as a competitive runner, they will always be my friends. "

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

Total Training Weeks: 18.4
Total Training Miles: 298

The Wall: Dad, I am ok!

Out here on the West Coast for Business and I spent a goodwork out on the treadmill at the hotel. The treadmill seems to make the workout more intense, more aggressive. I am feeling better after those very tough 22 miles on Sunday.

If you read the previous blog entries, you know that I described finally "hitting the wall" on the last run around mile 18.

Rachel called today that my dad had called her and was worried because he had read that I run into a wall. I might as well have....

But for my dad and others who are wondering what hitting the wall means, here is a definition right of the web:

"You know you're in trouble when your fuel tank starts running on empty.
This happens when your body runs out of carbohydrate fuel (sometimes known as muscle glycogen) and starts burning fat for energy instead.
This is a far less efficient way of producing energy and you'll start to chug along in the slow lane instead of motoring at top speed.

Sometimes runners get so tired they feel they can't even put one foot in front of another any more. This urge to stop running is known as "hitting the wall."

This describes perfectly how I felt on Sunday towards the end, and is exactly why it is so important to keep eating....

Anyway, it's a new week and I am looking forward to another treadmill run on Thursday. Sunday, we go for 8 miles in recovery....a nice break!!!!

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

Total Training Weeks: 18.2
Total Training Miles: 295

22 Miles, A Dead Battery and THE WALL

Today had it all.

My alarm went off at 5am, right on schedule. I got ready, had my breakfast and coffee and at 6.30 am I got in to my car to leave. The car did not even attempt to turn over. I tried again: Nothing. Again: Nothing. I ran into the house, grabbed the Van keys, backed the van out of the garage and lined it up next to my car. I connected the cables, tried starting my car: Nothing. Again: Nothing. At this point, I am completely furious. Rachel gets out of bed, tries it herself: Nothing.

Luckily, Shari and Tara were doing water duty at the run sites today, so I was able to reach Shari and then Pam who directed to me to meet the group at Lock 8 of the C&O canal path which would have me starting at around mile 7 which would only give me at about 17 mile run vs. the total 23.

I called a cab and instead of waiting for the group at lock 8, I ran to them. So I only ended up missing about a mile today of the total run. And what a run it was.

The first 15 miles were solid. The next 3 tougher, and then I hit the infamous wall. It took all of me to finish the next 4. I had never experienced The Wall before today's run. It's not fun. Your body just shuts down. It's almost as if it is protesting or punishing you to continue.

I was happy to finish.

THANK YOU TO TARA AND SHARI who waited for me to finish and then gave me a ride back to the office so I could call another cab. I've since returned home and AAA just left. Of course, when the AAA guy jumped my car, it started right away.

So today, was not the best of days, but I am happy I finished.

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

Total Training Weeks: 18
Total Training Miles: 292

Nice

Cool weather definitely makes the difference. Last individual run this morning before the big 23 miler on Sunday. I am really looking forward to it actually, and am hoping that my pace is on par.

This morning I ran farther on pace than ever before, and managed to go almost 3.5 miles which for my pace ratio is exactly where I want to be. Legs felt fine, body felt fine and my new water pack makes a big difference. Instead of having to reach for that water bottle, all you do is bite on the water tube. And it holds a lot of water.

DONATIONS HAVE PASSED $17,000!

Thanks to:

Fred Antonini
Elena Grant
Susan Littleton
Skip West

CEA, Friends and Family are incredibly generous!

Well, God-Willing I will be writing on Sunday after my 23 miles on the C&O canal.

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

Total Training Weeks: 17.4
Total Training Miles: 270

A Good Drenching

Pouring Rain this morning for a 45 minute run. It was actually refreshing. My legs were much better today and my pace was solid.

I tried out a new water bottle today---which is the camel-back system. You can fill it up to about 36 oz of water and then you strap it to your back. Then all you have to do is sip out of the tube that comes out of it, instead of carrying a water bottle. I liked it much better.

This week I am mentally and physically preparing for a 23 miler on Sunday. It is the longest run yet and just shy of the 26.2 miles I will be doing 2 weeks later. So, it's lots of stretching, eating right and proper rest leading up to Sunday.

Next run comes Thursday for 45 minutes and then its' the big one on Sunday.

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

Total Training Weeks: 17.2
Total Training Miles: 267

3 Miles with General Custis

Ran 3 miles yesterday during lunch hour along the Custis Trail in Arlington. Run was ok. The outer bands of my shins hurt this time, and my times were a bit off, but for getting back into the groove it was fine. I am not sure if I will be able to make the 10 mile run on Sunday, due to some family issues, but it's possible.

I received more donations yesterday from Jack Chalden and Angela Gibson who I thank for their generosity. My totals keep climbing, now appraoching $16,500!

Well, hope to write back on Sunday....

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

Dan

Total Taining Weeks: 16.5
Total Training Miles: 264