My Favorite New Trail

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

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

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

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



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

A Very Fine Place to Start...

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

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

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

See you tomorrow.

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

BA

They said he had a bad attitude....

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

Looking forward to better days this week!


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

My Work is Cut Out for Me

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

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

I need to concentrate on nutrition, hydration and stretching.

See you Monday or Tuesday.


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

Dont Try This At Home

Me: Dumb Myself: Dumber

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

Sucked. Totally unenjoyable

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

Then it's runs from Chicago and from home.

Thank you for your moral support and donations!




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

Say Hello to My Little Friend

Quick 2 miler today. Calves hurting. Back Hurting. Sides Hurting.

The price of growing old....

Oh Well.

Cant let it stop me.




Total 2007 Training Weeks: 1.3
Total 2007 Training Miles: 22
Total Miles since beginning training in May, 2006: 753

Thank You for Your Service

God Bless our troops in harm's way right now and those that have fallen to protect our country







Wow. The humidity is worse than yesterday. 3 minutes of jump rope. 3 miles from home. Very, very hot.

Thank you for your donatios and moral support in the fight against Luekemia and Lymphoma!




Total 2007 Training Weeks: 1.2
Total 2007 Training Miles: 20
Total Miles since beginning training in May, 2006: 751

OVER $4000 IN FIRST WEEK!

Humidity is back.

3 miles from home today. Solid run, with no major pain.
May run tomorrow, depending on the weather.

WHAT A FIRST WEEK FOR DONATIONS!

This week's donation heroes:

Daryl Clove
Bill Daughtery
Lisa Fasold
Akeel Haider
Jamie Hill
Eric Udler
The GES Team
Molly Milgrom
Christy Pemble
Paul Sabbah
Marty Porter
Sue Schreiner
Eric Udler
Don Upson
Marjorie Valin

YOU ALL ARE THE GREATEST!

OVER $4000 RAISED IN THE FIGHT AGAINST LUEKEMIA AND LYMPHOMA!

THANK YOU!

PLEASE VISIT MY DONATION PAGE (LINK IS TO THE RIGHT)


Total 2007 Training Weeks: 1.1
Total 2007 Training Miles: 17
Total Miles since beginning training in May, 2006: 748

A Fun Run

After a long tiring week in California, I joined Rachel and the kids for the Cascades 10K in which we all did the fun run. It was fun but hot at 7.30 in the morning. All of the kids did great and we had a nice time walking home together. I plan on running again tomorrow and memorial day so I can work off some of the weight that I no doubt packed on in California, even though I ran pretty extensively.

A note on Luekemia:

What is leukemia?

Leukemia is the general term used to describe four different disease-types called:

* Acute Myelogenous Leukemia (AML)
* Acute Lymphocytic Leukemia (ALL)
* Chronic Myelogenous Leukemia (CML)
* Chronic Lymphocytic Leukemia (CLL)



The terms lymphocytic or lymphoblastic indicate that the cancerous change takes place in a type of marrow cell that forms lymphocytes. The terms myelogenous or myeloid indicate that the cell change takes place in a type of marrow cell that normally goes on to form red cells, some types of white cells, and platelets.

Acute lymphocytic leukemia and acute myelogenous leukemia are each composed of blast cells, known as lymphoblasts or myeloblasts. Acute leukemias progress rapidly without treatment.

Chronic leukemias have few or no blast cells. Chronic lymphocytic leukemia and chronic myelogenous leukemia usually progress slowly compared to acute leukemias.

THANKS TO YOU AND OTHERS LIKE YOU, WE CAN WORK TOWARDS A CURE!



Total 2007 Training Weeks: 1
Total 2007 Training Miles: 14
Total Miles since beginning training in May last year: 745

3 miles straight through Graduation

Beautiful early evening run through the campus of San Jose State University. Extra special since commencement exercises for the various schools within were going on. Great to see the graduates. Not sure they were too excited to see some 40 something year old guy running past, but what the hell.

I have managed to run 3 of the 4 days on this trip, so I am grateful to have found the time. My dietary habits on this trip have not been so good. So, it's back to strictness upon my return tomorrow.

I have already surpassed $4,000 in donations in 1 week. I will be recognizing all donors in my next mass email to my database. I am hellbent on breaking the local record of $60K which will supply much needed funds to the lukemia and lymphoma society. Hope you'll help me do it!

Total 2007 Training Days: 6
Total 2007 Training Miles: 12
Total Miles since beginning training in May last year: 743

3 from San Jose

Very busy trip to the West Coast continues and the only run time I could get in was at 9pm PST time tonight inside at hotel in San Jose. Running is going pretty well, and it definitely helps with the jet lag.

Next run should be Saturday for another 3.



Total 2007 Training Days: 5
Total 2007 Training Miles: 9
Total Miles since beginning training in May last year: 740

3 miles and a good trip at LAX

Out in Southern Calfornia for business. Since we had appointments during the day, I was able to get a quick 3 miles in before dinner. Our hotel is adjacent to LAX. As I was running, a huge Airbus flew overhead. I was watching and running at the same time. As the plane approached, literally a couple hundred feet above, I lost my footing on the curb and tumbled face down on the pavement. I am sure the pilots above got a good laugh.

Anyway, I am feeling pretty good as I work through week 1. I plan on another run on Wednesday from LA or Thursday from San Jose.

Please click on the link to the right to donate to a very, very worthy cause!


Total 2007 Training Days: 3
Total 2007 Training Miles: 6
Total Miles since beginning training in May last year: 737

SEASON 2 BEGINS!

Today, I embarked upon my second year of training for the Marine Corps Marathon joining up with the Luekemia and Lymphoma Society's Team In Training Program which will last right up until the marathon in Washington DC on October 28 2007.

We met at Marshall High School in Maclean Virginia for a workshop on proper athletic wear including shoes, hydration, shirts, shorts and the ever famous lifesaver: Bodyglide.

We next heard from a doctor about injury prevention and proper care.

Next we went for 3 miles outside on the track. Once again, I am part of a walk/run program we'll be speedwalking for a certain amount of minutes, and running a certain amount of minutes. Last year at this time, I finished dead last averaging about 17 minute miles (I improved by Marathon time). This year, I was running about 12.30 minute miles and feel alot better.

The day was sunny and cool. Pefect to kick things off!

My next training run is Tuesday, and I'll be doing that early morning from Sourthern California.

Please visit my website at: http://www.active.com/donate/tntnca04/tntncaDCole

There, you'll be able to learn more about this very important cause and donate to it if you are so moved.

Total Training Days: 1
Total 2007 Training Miles: 3
Total Miles since beginning training in May last year: 734

May 18th: 3 More from Home

3 more on a chilly May Morning

2007 Marathon Training Starts Tomorrow!


Total Miles: 731

May 17th: Back Home for 3

Nice easy 3 miles today after returning home from Dubai yesterday.

Total miles: 728

May 15: While it is 103, How about another 3?

Actually almost 4 miles (6.4 Kilometers= 3.97 miles)

Last run in Dubai

Team Marathon training starts Saturday!!!!

Total Miles: 725

Why Not 3 More While It's 104

Another 3 from the UAE. Inside. 9 miles since arriving.

Total Miles: 722

May 13: Another 3 in the UAE

Another 3 on the treadmill. Cant run outside. Too much construction




Total miles: 719

May 12: 3 in the UAE

3 miles in Dubai early this morning. Cant let the jet lag stop me.




Total miles: 716

May 10: 1 YEAR 713 MILES

Yestderday was my 1 year anniversary since my first training run in Chicago on May 9th last year. Since then, I have run one marathon, one haff marathon, 1 5k and 1 10K and...have run 713 miles. For me, I will take it.

I have signed up for the fundraising with the Lukemia Society and my training begins next Saturday, afterwhich I will open up this blog for details on my next 6 months of training. I am very excited.



Total miles: 713

Total miles: 709

TV07: 47 Wts: 16

1 day from my 1 year training anniversary

2 weeks from official marine corps training kick off

May 7th: Beautiful!

Total miles: 706

TV07: 46 Wts: 15

2 days from my 1 year training anniversary

2 weeks from official marine corps training kick off

3 miles on a beautiful Sunny morning.

Fardliques have been helping immensely!

May 6th: A chilly 3

Total miles: 703

TV07: 46 Wts: 15

3 days from my 1 year training anniversary

2 weeks from official marine corps training kick off

700

Fardliques for 5 miles today and I am officially at 700 miles distance since I began last year. May 9th is my 1 year anniversary for training.


Total miles: 700

TV07: 46 Wts: 15

May 3rd, and 3 back home

Fardliques today for 3 miles

Total miles: 695

TV07: 46 Wts: 15

May 2: 2 miles in Philly

2 inside by the Philly Airport


Total miles: 692

TV07: 46 Wts: 15

May 1: 5 in Detroit

3 outside yesterday, 2 inside in Detroit today


Total miles: 690

TV07: 46 Wts: 15

Average: 3.23

Dreary but another 3 miles down

Total miles: 683

AV: 5 TV07: 45 Wts: 14

Average: 3.23

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