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Current Week [Full Training Schedule]
Sun. Mon. Tue. Wed. Thu. Fri. Sat. Week
4/18: 5 4/19: 5 4/20: 13 4/21: 6 4/22: 12 4/23: 5 4/24: 22 68 miles

April
2-a-day runs in the morning and at night; weight training; increase situps, pushups, pullups.
Continue stretching, modify diet, drink more water, get more sleep.

Current Training
[Full Training Schedule]

Sun. April 25, 2004
Pike's Peek 10K Road Race - Rockville, MD - 45:55.49 (7'24"/mi)
Ran at 8:00:03 AM. Absolutely an amazing race. Great time, felt really good and pushed hard. The course was
downhill but with a slight headwind and a couple of uphills, it was somewhat of a challenging event. I was able
to get water at 2 and 4 miles and split times at each mile. My watch was synchronzed to the exact mileage for
the first two but ended up saying I ran 6.36 at the end when the 10K course was certified at 6.2137 miles.
Mile 1: 7'17", 148 BPM; Mile 2: 7'08", 157 BPM; Mile 3: 7'07", 158 BPM; Mile 4: 7'17", 161 BPM; Mile 5: 7'28",
162 BPM; Mile 6: 7'22", 168 BPM; Mile 6.2: 6'41", 175 BPM; 161 BPM average heart rate. Slowed down at mile 5
but went all out for the last 0.2 miles. Results are already online: Click here for men. (It's a fairly large text file)
Photos should be online sometime tonight. I will repost this entry once I have the link to my photo. Other
race stats: 381/1348 male; about 430/2367 overall; 41/123 25-29 age group. I belive this was my second fastest
10K ever next to the 10K Alaska Classic I ran 12 years ago. I'll have to go through the old training logs to verify.

Sat. April 24, 2004
5.02 Miles (Heidi's Loop & Heidi's Loop 2 (Chestnut) + W. Deer Park and back) - Gaithersburg, MD - 42:04.59 (8'23"/mi)
Ran at 7:52:54 PM. Mile 1: 8'46", 141 BPM; Mile 2: 8'15", 143 BPM; Mile 3: 8'32", 148 BPM; Mile 4: 8'32", 148 BPM;
Mile 5: 7'49", 151 BPM; 148 BPM average heart rate. Great time, hopefully not too fast for tomorrow's race. I
wanted to run earlier in the day today and compared to my 10-11pm runs, this was earlier. Just for fun I wore the
heart rate monitor to bed and found out I have an average of 50 beats per minute while sleeping. The lowest it got
to was 41 BPM. Considering Lance Armstrong has been reported to have a sub-40 resting heart rate, I think I am in
good company! You can view the full graph by clicking on the image below.


Fri. April 23, 2004
5.00 Miles (Heidi's Loop & Heidi's Loop 2 (Chestnut) + W. Deer Park and back) - Gaithersburg, MD - 47:49.12 (9'34"/mi)
Ran at 10:58:44 PM. Mile 1: 10'12", 128 BPM; Mile 2: 9'37", 129 BPM; Mile 3: 10'01", 135 BPM; Mile 4: 9'17", 143 BPM;
Mile 5: 8'47", 141 BPM; 135 BPM average heart rate. Leisurely pace and just wanted to run relaxed.

Thu. April 22, 2004
6.00 Miles (2 times around Heidi's Loop) - Gaithersburg, MD - 51:10.58 (8'32"/mi)
Ran at 11:06:14 PM. Another nice quick run. Wet on the ground from scattered thunderstorms. No rain in the sky.
Mile 1: 8'31", 138 BPM; Mile 2: 8'23", 143 BPM; Mile 3: 9'08", 143 BPM; Mile 4: 8'54", 147 BPM; Mile 5: 8'12",
148 BPM; Mile 6: 8'02", 156 BPM; 146 BPM average heart rate. Nice week of running besides running half of
what I had scheduled for tonight and Tuesday. Three solid 6 milers in a row though and a good weekend of
running planned. There will also be updates to the website and another issue of the Footnote. Stay tuned!
Happy Earth Day!

Wed. April 21, 2004
6.00 Miles (2 times around Heidi's Loop) - Gaithersburg, MD - 52:34.44 (8'46"/mi)
Ran at 10:29:11 PM. Great last two miles. Still had a full stomach from gravy & beef but at least I ate at
7pm which gave me a couple more hours to digest rather than like last night. I need to start eating a little
less portions but have more healthier snacks throughout the day. I can tell I need more food and drink to
keep up with the amount of mileage I am putting in. Overall, I was smooth and very sweaty for this run.
Mile 1: 8'57", 138 BPM; Mile 2: 8'44", 140 BPM; Mile 3: 9'13", 145 BPM; Mile 4: 9'25", 144 BPM; Mile 5: 8'05",
148 BPM; Mile 6: 8'08", 157 BPM; 145 BPM average heart rate. I can now tell what my pace will be based on my
heart rate. 145 is about 8:45, 140 is about 9:30-9:40, 135 is about 10:00-10:30, 130 is 11:00+ and below 130
is probably walking. I registered for the Pike's Peek 10K here in Gaithersburg on Sunday. Flat and fast!
Mike Wallace :) (from Rockville, age 49) is running along with over 2400 other preregistered runners as of 4/20.

Tue. April 20, 2004
6.45 Miles (2 times around Heidi's Loop + side trip to track) - Gaithersburg, MD - 1:07:32.70 (10'28"/mi)
Ran at 9:34:29 PM. Fairly tired and upset to see the track gate was still chained up. I need to go see
the Athletic Director to see if I can get in to do laps. The street loops have too many sidewalks and hard
surfaces to run on. After the second lap tonight I could feel the knees, shins, calves and ankles tighten up.
I actually had to stop because of a necessary bathroom break after having too much pasta and meat sauce just
an hour and a half before heading out for thirteen miles. I was happy to get in just about half of that.
Mile 1: 10'15", 128 BPM; Mile 2: 9'54", 131 BPM; Mile 3: 10'28", 130 BPM; Mile 4: 11'22", 127 BPM; Mile 5: 10'48",
124 BPM; Mile 6: 10'32", 127 BPM; Mile 6.45: 9'42", 134 BPM; 128 BPM average heart rate. Very slow ave. heart
rate. I wore the CamelBak but didn't really drink anything. It's time to look at sleep, diet and routes again.

Mon. April 19, 2004
4.00 Miles (Heidi's Loop + Reg 1 mile) - Gaithersburg, MD - 34:54.34 (8'44"/mi)
Ran at 11:23:21 PM. Didn't have time to use HRM or change pod to regular shoes. Windy & warm,
about 75 degrees and was really sweaty again. Didn't feel too many ill-effects from the long
run yesterday. My right knee had a slight tinge of discomfort that cleared up after a mile or
so. The only other effects was a very dry mouth and a tight neck and upper shoulders/back from
the CamelBak. I drank about 32 oz. of water when I got back and will have some Gatorade in the
morning. Also did 6 pullups. Postrun weight 183 probably because of a big dinner of sloppy joes.
It's about time for a new pair of shoes and also to increase my situps. Everything else is going
according to plan. The Boston Marathon was today and it was hot up there too!



Sun. April 18, 2004
23.00 Miles (Seneca Creek Greenway Trail) - MD - 6:30:19.62 (16'58"/mi)
Ran from Seneca Creek State Park to just past Berryville Road. Turned around at 11.5 miles according to watch.
It really turned out to be a 17-19 mile run with a lot of walking/shuffling at the end. Persevered though!
Ran at 9:30:30 AM. Mile 1: 11'40", 132 BPM; Mile 2: 11'48", 137 BPM; Mile 3: 12'20", 137 BPM; Mile 4: 11'55",
141 BPM; Mile 5: 12'42", 143 BPM; Mile 6: 13'49", 139 BPM; Mile 7: 14'53", 133 BPM; Mile 8: 12'35", 136 BPM;
Mile 9: 13'43", 139 BPM; Mile 10: 12'51", 141 BPM; Mile 11: 14'55", 140 BPM; Mile 12: 19'43", 117 BPM (stopped
to take phonecam photo - no service); Mile 13: 13'51", 142 BPM; Mile 14: 15'17", 145 BPM (walked for 5 minutes
which was about 0.28 miles, then ran the remaining 10 min.); Mile 15: 18'45", 137 BPM (stopped for water); Mile
16: 16'50", 140 BPM (walked again for 6 minutes which was about 0.25 miles, then ran the remaining 10 min.); Mile
17: 20'44", 132 BPM (Heidi called and I talked to her for full mile); Mile 18: 20'52", 138 BPM (walked for 10
minutes, then ran the remaining 11 min.); Mile 19: 19'30", 134 BPM (walked again for 10 minutes, then ran the
remaining 9.5 min.); Mile 20: 30'29", 113 BPM (walked entire mile plus stopped to eat Power Bar); Mile 21: 23'57",
108 BPM (walked entire mile); Mile 22: 25'32", 112 BPM (walked entire mile); Mile 23: 21'37", 120 BPM (walked
entire mile); 130 BPM average heart rate. I drank all three liters of water from the CamelBak plus several stops
at fast moving streams but still lost 7 pounds. Prerun weight 182. Postrun weight was 175. The run was just
amazing and so different from the cool Michigan 22 miler. It was hot today and the sun was fully out. I applied
suntan lotion before coming out and knew it was going to be a tough run but didn't know how extreme the hills
were going to be. I also need to bring gatorade or something else to drink because water may not be enough for
these long runs. I did have Power Bars this time which I ate at the halfway point and at Mile 20. I also had
one for breakfast along with water. My upper body, back, breathing and sweating were all manageable but my legs
could not take the distance. They conked out around 14 miles and I pushed it to about 19-20 miles but the course
was just too demanding. My hips and foot muscles were cramping up after the run so I will need to do more/start
stretching. It was a good motivational end to the week though and we'll see how the 5 miler goes tomorrow.
Lessons learned: 1. Don't expect a great time after racing the day before. 2. Don't expect a great time when
the temperature is 80-90 degrees for the entire run and there is little to no shade. 3. Don't expect a great time
when there are double the size and amount of hills of previous 22 miler, stream crossings, muddy trails, downed tree-
trunk hurdling. 4. Completing the run no matter what will help in future long distance events.



Sat. April 17, 2004
4.971 Miles (Difficult Run XC 8K) - McLean, VA - 42:51.22 (8'37"/mi)
Ran at 9:00:20 AM. Felt really good and not too tired from yesterday's faster run. There was one tough hill that
was about 1/2-1/3 mile into the race. We ran two loops and it almost seemed tougher on the first lap because I
tried to run up the whole thing and my legs were extremely tired at the top. The rest of the race was meandering
trails with a variety of nice, running terrain - crushed rock, dirt trails, pine & leaf fallings. I had another
slight twist of my left ankle this time at about 2 or 3K into the race. Finished 33rd overall and 4th in 20-29.
Will run my 23 miler tomorrow instead of today. Just flip-flopped the mileage.


Fri. April 16, 2004
3.00 Miles (Heidi's loop) - Gaithersburg, MD - 23:17.42 (7'46"/mi)
Ran at 9:36:56 PM. Ran fairly hard and fast tonight. A fast 3 miles made up for a slower 4 mile run scheduled.
Mile 1: 7'50", 157 BPM; Mile 2: 7'41", 156 BPM; Mile 3: 7'42", 162 BPM. 158 BPM average heart rate. Consistent,
fast times again. Right knee warmed up again after 1.5-2 miles. Need to get off the roads and sidewalks again
for awhile and give my legs a rest. I'm going to run an 8K trail race tomorrow and see how that feels after the
fast training run tonight. I watched Kill Bill Vol. 1 and officially unplugged the TV. Real training can begin.

Thu. April 15, 2004
6.01 Miles (Heidi's Loop twice) - Gaithersburg, MD - 51:42.14 (8'36"/mi)
Ran at 11:03:30 PM. Nice, quick run. No heart rate monitor but knew I had to push it to get in the full 6 mi.
Mile 1: 8'57"; Mile 2: 8'21"; Mile 3: 8'56"; Mile 4: 9'10"; Mile 5: 8'16"; Mile 6: 7'59". Great last 2 miles!
30 prerun pushups, 3 prerun pullups. Postrun weight 183 lbs. Supposed to be 12 tonight but watched Apprentice.

Wed. April 14, 2004
5.00 Miles (Heidi's Loop + Heidi's Loop 2 (Chestnut) + W. Deer Park & back) - Gaithersburg, MD - 53:16.66 (10'39"/mi)
Ran at 10:59:51 PM. Extremely low energy! Felt really tired and it was a struggle to keep going.
Mile 1: 9'44", 131 BPM; Mile 2: 9'29", 134 BPM; Mile 3: 11'15", 129 BPM; Mile 4: 11'39", 130 BPM; Mile 5: 11'04",
127 BPM; 130 BPM average heart rate. 20 BPM slower than usual for this distance. Was looking down at the road
the whole while rather than straight ahead. Felt almost as tired as last 11 miles of 22 on Saturday, 4/10.

Tue. April 13, 2004
10.00 Miles (ran to track, plus 3 Heidi's loops) - Gaithersburg, MD - 1:37:21.32 (9'44"/mi)
Wet out but no rain. Ran at 10:15:22 PM. Mile 1: 9'35", 135 BPM; Mile 2: 9'42", 139 BPM; Mile 3: 10'06", 137 BPM;
Mile 4: 10'06", 138 BPM; Mile 5: 9'47", 141 BPM; Mile 6: 9'33", 143 BPM; Mile 7: 9'37", 145 BPM; Mile 8: 9'47", 144
BPM; Mile 9: 9'50", 143 BPM; Mile 10: 9'23", 147 BPM; 141 BPM ave. heart rate. Track gate locked again so I just did
loops instead. Felt a little slow the first loop but got into a rhythm.

Mon. April 12, 2004
3.01 Miles (Heidi's loop) - Gaithersburg, MD - 25:26.18 (8'27"/mi)
Ran at 11:33:57 PM. Cutting it pretty close to get in 3 miles but I was able to run fast and comfortably. No HRM on.
Mile 1: 8'33"; Mile 2: 8'09"; Mile 3: 8'32". Consistent, fast times. Felt really good. Right knee warmed up after
1.5-2 miles and upper right back was a little tight from the 560+ mile drive last night. Overall, good run and I'm
glad to see the times coming down for this loop.



Sun. April 11, 2004
3.00 Miles (to Pluto & back from Geshel's house) - Okemos, MI - 29:47.22 (9'56"/mi)
Rat at 11:45:53 AM. Ran early because I knew I had a long drive ahead of me today back to Maryland. No HRM on.
Mile 1: 10'39"; Mile 2: 10'04"; Mile 3: 9'03". Got increasingly faster for each mile so that was good. Was
still pretty tired from yesterday's long run. Right knee still tender, will have to watch as I'm running on
sidewalks and roads more often now.

Sat. April 10, 2004
22.00 Miles (Burchfield Park, 5 loops of 4.5 miles) - Holt, MI - 4:35:15.61 (12'31"/mi)
Ran at 11:46:42 AM. Mile 1: 9'41", 137 BPM; Mile 2: 9'51", 141 BPM; Mile 3: 10'23", 139 BPM; Mile 4: 10'31",
142 BPM; Mile 5: 10'29", 143 BPM; Mile 6: 10'31", 143 BPM; Mile 7: 10'40", 141 BPM; Mile 8: 10'25", 145 BPM;
Mile 9: 10'47", 146 BPM; Mile 10: 10'51", 146 BPM; Mile 11: 10'52", 147 BPM; Mile 12: 19'31", 114 BPM (stopped
to take phonecam photo and emailed out); Mile 13: 11'10", 145 BPM; Mile 14: 13'12", 132 BPM (walked for 5 minutes
which was about 0.3 miles, then ran the remaining 8 min.); Mile 15: 11'14", 147 BPM; Mile 16: 13'16", 136 BPM;
(walked again for 5 minutes which was about 0.25 miles, then ran the remaining 8 min.) Mile 17: 11'55",
147 BPM; Mile 18: 15'54", 132 BPM (walked for 5 minutes which was about 0.23 miles, then ran the remaining 10 min.);
Mile 19: 15'40", 130 BPM (walked again for 5 minutes which was about 0.22 miles, then ran the remaining 10 min.);
Mile 20: 19'30", 112 BPM (walked again for 5 minutes which was about 0.21 miles, then ran the remaining 14 min.);
Mile 21: 13'31", 138 BPM (ran the whole distance); Mile 22: 15'28", 132 BPM (walked again for 5 minutes which was
about 0.23 miles, then ran the remaining 10 min.); 136 BPM average heart rate. Watch showed 21.17 miles after 5
loops so I kept going until it said 22.0. First 11 miles went great and then I was low on energy for the second 11.
It was a great course and the weater was very runner-friendly. I had a lot of salt buildup on my face, on my arms
and below my knees from my legs. I drank all three liters of water from the CamelBak but still lost 7.5 pounds.
Postrun weight was 179.0. I also was able to do 20 postrun pushups. Overall, my legs felt fine with a little bit
of pain on my right knee - not really the muscles, but the knee bone itself. We'll see how next week's 23 goes!


Fri. April 9, 2004
1.01 Miles (to home from track) - Gaithersburg, MD - 9:43.74 (9'40"/mi)
Ran at 12:00:24 AM. Mile 1: 9'40", 140 BPM. Wanted to get both runs in because I'm headed to MI
for the weekend. I have to give my nephew a run for his money on the Easter egg hunt.

Thu. April 8, 2004
9.02 Miles (1+ mile to track, 8- miles around [32 laps]) - Gaithersburg, MD - 1:26:22.30 (9'35"/mi)
Ran at 10:29:57 PM. Normal gates were locked so I had to run around the other side to get on the track.
Mile 1: 9'12", 139 BPM; Mile 2: 9'57", 143 BPM; Mile 3: 10'05", 141 BPM; Mile 4: 10'24", 141 BPM; Mile 5:
10'21", 140 BPM; Mile 6: 9'02", 148 BPM; Mile 7: 9'25", 146 BPM; Mile 8: 9'05", 148 BPM; Mile 9: 8'45", 151 BPM
144 BPM average heart rate. Postrun weight 180-181 lbs. Felt very lethargic for first half. Didn't know
if I would even go 6 or 7 miles. Stuck with it though and had some great times for miles 6-9. Slight rain
for every 2 miles or so but it made my shoes and clothes heavy and wet. Slight right knee pain but not bad.
Wore camelbak and drank lots of water. I was surprised to see how low my weight was. Took a nice long, hot
shower once I got home.

Wed. April 7, 2004
6.09 Miles (1 mile to track, 5 miles around [20 laps]) - Gaithersburg, MD - 52:51.52 (8'41"/mi)
Ran at 10:19:53 PM. Very nice night to run - warmer, breezy, just wore long sleeve shirt and new pants.
Mile 1: 9'06", 155 BPM; Mile 2: 9'31", 141 BPM; Mile 3: 9'19", 142 BPM; Mile 4: 8'49", 147 BPM; Mile 5: 8'27",
150 BPM; Mile 6: 7'17", 160 BPM; 149 BPM average heart rate. Amazing time for last mile - felt great!
20 prerun pushups, 3 prerun pullups. Back on schedule as far as miles for training. 63 BPM resting pulse.

Tue. April 6, 2004
4.00 Miles (1 mile to track, 3 miles around [12 laps]) - Gaithersburg, MD - 33:26.52 (8'22"/mi)
Ran at 11:17:37 PM. Mile 1: 9'16", 137 BPM; Mile 2: 8'43", 146 BPM; Mile 3: 7'57", 158 BPM;
Mile 4: 7'29", 169 BPM. 152 BPM average heart rate. Excellent time! Felt strong and relaxed.
25 postrun pushups. Wore new running pants from Hilton Head Nike Factory store. Cool - 46deg.
Although I've missed some mileage over the weekend, it also helped to rest and I can see a definite
improvement. Resting pulse - 61 BPM. Legs felt great, slight pain in upper right back from long
drive home last night. Almost one full month of using new watch. About 175 miles or so.

Mon. April 5, 2004
1.00 Miles (Rest Stop) - Virginia - 8:55.14 (8'55"/mi)
Ran at 11:38:25 PM. Mile 1: 8'55", no heart rate monitor.



Sun. April 4, 2004
1.00 Miles (Roads near Sleep Inn hotel) - Brunswick, GA - 9:05.51 (9'06"/mi)
Ran at 11:40:25 PM. Mile 1: 9'06", no heart rate monitor. 20 prerun pushups, 41 postrun pushups.

Sat. April 3, 2004
4.03 Miles (Wilands Apt. to Mt. Vernon Rd & Back) - Dunwoody, GA - 35:20.44 (8'46"/mi)
Ran at 11:39:14 AM. Mile 1: 9'28", 136 BPM; Mile 2: 9'20", 149 BPM; Mile 3: 8'18", 161 BPM;
Mile 4: 8'07", 168 BPM. 153 BPM average heart rate. Worked hard up the hills. Ran with
Heidi and Brian. Brian had the same pace as me which was nice to train with. Heidi did 3.5+.

Fri. April 2, 2004
1.08 Miles (Rest Stop) - South Carolina - 9:26.49 (8'45"/mi)
Ran at 11:31:07 PM. Mile 1: 8'45", no heart rate monitor.

Thu. April 1, 2004
1.1 Miles (Reg. course) - Gaithersburg, MD - 10:36.68 (9'44"/mi)
Ran at 11:44:10 PM. Simply ran out of hours in the day. Needed to pack, do homework and run 11 miles.
Mile 1: 9'42", no heart rate monitor. Good, relaxing run. A little bit of rain. Outside part of right
knee was bothering me a little. Heading down to GA for the weekend. Still need to put in longer miles.

Wed. March 31, 2004
6.01 Miles (1 mile to track, 4 miles around [16 laps], 1 mile home) - Gaithersburg, MD - 56:26.18 (9'23"/mi)
Ran at 10:14:47 PM. Extremely wet out, drizzling rain that soaked right through shoes, pants and jacket.
Mile 1: 10'23", 123 BPM; Mile 2: 10'08", 129 BPM; Mile 3: 9'10", 138 BPM; Mile 4: 9'01", 141 BPM; Mile 5: 9'09",
141 BPM; Mile 6: 8'36", 149 BPM; 136 BPM average heart rate. Started off really slow but worked up a good pace.

Tue. March 30, 2004
11.04 Miles (1 mile to track, 10+ miles around [40 laps]) - Gaithersburg, MD - 1:46:40.33 (9'40"/mi)
Felt really good tonight again after 5 miler on Mon. 50 consecutive prerun pushups. 30 consecutive postrun pushups.
Felt really comfortable. Ran at 10:10:33 PM. Mile 1: 9'42", 140 BPM; Mile 2: 9'36", 137 BPM; Mile 3: 9'51", 136 BPM;
Mile 4: 9'58", 137 BPM; Mile 5: 10'02", 137 BPM; Mile 6: 9'50", 137 BPM; Mile 7: 9'48", 137 BPM; Mile 8: 9'50", 139
BPM; Mile 9: 9'37", 140 BPM; Mile 10: 9'24", 144 BPM; Mile 11: 8'53", 147 BPM; 139 BPM ave. heart rate. Cloudy,
some rain. Very sweaty and wet run. Chilly after about 5-6 miles. Took off gloves at 9 miles. Up too late!

Mon. March 29, 2004
4.97 Miles (1 mile to track, 3.97 miles around [16 laps]) - Gaithersburg, MD - 44:29.89 (8'57"/mi)
Postrun weight 185 lbs. Ran in middle and inner part of lane 2 for extra mileage. Ran at 8:10:52 PM.
Mile 1: 9'14", 144 BPM; Mile 2: 9'25", 138 BPM; Mile 3: 8'39", 146 BPM; Mile 4: 8'52", 148 BPM; Mile 5:
7'47", 159 BPM; 147 BPM average heart rate. Partly cloudy and warm tonight - took off gloves at 2.5mi.
Excellent last mile again. I need to find out what my max heart rate is with a true track workout soon.
40 consecutive postrun pushups.



Sun. March 28, 2004
4.05 Miles (1 mile to track and 3 miles around it) - Gaithersburg, MD - 34:09.74 (8'26"/mi)
30 consecutive postrun pushups. No right leg wrap on - used FlexAll. Ran at 10:16:03 AM.
Mile 1: 9'03", 111 BPM; Mile 2: 8'27", 145 BPM; Mile 3: 8'31", 148 BPM; Mile 4: 7'45", 159 BPM
147 BPM average heart rate. First daytime training run on the track. Great last mile!

Sat. March 27, 2004
13.6 Miles Seneca Creek State Park - Gaithersburg, MD - 2:23:16 - 40 consecutive postrun pushups.
No right leg wrap on - leg felt good. Ran at 10:11 AM. Muddy on trails from AM rain. Weight 183 lbs.
Great Seneca Trail there and back (1.25 miles*2), 3 loops of Lake Shore Trail (3.7 miles*3)
Longest run I've done since the Las Vegas Marathon, longest training run I've done in several years.
Walked around DC later in the day and only my heels hurt. No other problems. Drank lots of water!

Fri. March 26, 2004
2.97 Miles (1 mile to track, 1.97 miles around [8 laps]) - Gaithersburg, MD - 24:42.75 (8'19"/mi)
35 consecutive postrun pushups. No right leg wrap - both legs felt really good tonight. A little tired. Ran at
11:28:35 PM. It was slightly windy, cloudy and very warm for a late March night, probably around 60 degrees.
Mile 1: 8'27"; Mile 2: 7'49"; Mile 3: 8'25". No heart rate monitor for tonight's run.

Thu. March 25, 2004
7.97 Miles (1 mile to track, 7- miles around [28 laps]) - Gaithersburg, MD - 1:16:22.59 (9'35"/mi)
30 consecutive postrun pushups. No right leg wrap on - wore shorts. Ran at 10:40:34 PM. Too late for 10 mi.
Mile 1: 9'29", 138 BPM; Mile 2: 9'08", 142 BPM; Mile 3: 9'45", 139 BPM; Mile 4: 9'18", 145 BPM; Mile 5:
10'09", 140 BPM; Mile 6: 9'50", 141 BPM; Mile 7: 10'15", 138 BPM; Mile 8: 8'54", 147 BPM.
141 BPM average heart rate. Great last mile, felt tired and gaseous from dinner. BBQ pork sandwhich and
birthday cake for Heidi's mom. Ran late after talking to my brother for his birthday today. Will probably
stick to 3 miles tomorrow but will try to run in the morning. Fun long weekend planned! Pulse now - 63 BPM.

Wed. March 24, 2004
5.06 Miles (1 mile to track, 3 miles around [12 laps], 1+ mile home) - Gaithersburg, MD - 47:12.29 (9'20"/mi)
Postrun weight 184 lbs. Right knee was tight and slightly sore for first 2 miles. Ran at 11:05:10 PM.
Mile 1: 9'39", 128 BPM; Mile 2: 9'10", 136 BPM; Mile 3: 9'06", 140 BPM; Mile 4: 8'24", 149 BPM; Mile 5+:
10'01", 146 BPM; 140 BPM average heart rate. Cloudy and warm tonight - took off hat and gloves at 2.5mi.
Was mostly tired because of how late it was, not by the mileage I went yesterday. Very sweaty run!

Tue. March 23, 2004
10.9223 Miles (1 mile to track, 10- miles around [40 laps]) - Gaithersburg, MD - 1:46:07.40 (9'43"/mi)
Felt really good tonight - especially after 5 miles. 50 consecutive postrun pushups. No right leg wrap, leg loosened
up after the first half. Ran at 8:30:17 PM. Mile 1: 10'09", 131 BPM; Mile 2: 10'16", 136 BPM; Mile 3: 10'12", 137 BPM;
Mile 4: 9'53", 142 BPM; Mile 5: 10'02", 142 BPM; Mile 6: 9'54", 141 BPM; Mile 7: 9'19", 148 BPM; Mile 8: 9'35", 147 BPM;
Mile 9: 9'29", 147 BPM; Mile 10: 9'32", 149 BPM; Mile 11: 8'58", 153 BPM; 143 BPM average heart rate. It was chilly with
clear skies, 30-35 degrees. Very good training run with a fantastic last mile. We'll see how I feel tomorrow!

Mon. March 22, 2004
5.01 Miles (1 mile to track, 3 miles around [12 laps], 1 mile home) - Gaithersburg, MD - 46:53.59 (9'22"/mi)
30 consecutive postrun pushups. No right leg wrap, tight calf and most of lower leg. Ran at 10:58:03PM.
Mile 1: 9'30", 128 BPM; Mile 2: 9'12", 144 BPM; Mile 3: 8'50", 149 BPM; Mile 4: 8'52", 151 BPM; Mile 5:
10'32", 145 BPM; 145 BPM average heart rate. Postrun weight 189 lbs. Very clear and cold again tonight.
Wore loose layers and was warmer than a tighter base layer. Felt a lot better than expected. Still tired
though. Wore Heidi's water bottle waist pack. Didn't drink until after the entire run but it was a good
simulation on how it will feel to wear the waist pack. I will try out my new CambelBak soon.



Sun. March 21, 2004
2.98 Miles (1 mile to track, 1.98 miles around [8 laps]) - Gaithersburg, MD - 26:40.70 (9'04"/mi)
40 consecutive postrun pushups. No right leg wrap - legs were both tight but not really too sore. Ran at
8:35:59 PM. Ran with Heidi for 1 mile to the track. She ran 1.5 on the track. It was very windy, clear and cold.
Mile 1: 10'05", 02 BPM; Mile 2: 8'20", 151 BPM; Mile 3: 8'32", 155 BPM; 146 BPM average heart rate.
Snapped part of the SDM pod that fits onto the shoe. I'll have more to say on this soon as this is a very expensive
piece of equipment. I was able to use the rubber strap and a twist tie to keep it secure but 'someone' has some
explaining to do on why this was not designed or manufactured to the exact specifications of championship athletes!

Sat. March 20, 2004
Kinabalu 10K Trail Race - Charlottesville, VA - 56:04.04 (9'03"/mi)
Official results will be posted soon. Great run, tough up the hills and cruised down the hills. Interesting course
with two out and back sections, one up a mountain and one to a farm/water stop turnaround. Felt much more comfortable
than the 5K run back in February. I still need to work on my hill training though before the June Trail Run in WV.
163 BPM average heart rate. No distance monitor but it would have been nice to see the mile splits. 40 consecutive
postrun pushups. Wore long sleeve shirt and shorts because it was in mid 40s and windy towards the end.

Fri. March 19, 2004
1.60 Miles (Heidi's loop 1) - Gaithersburg, MD - 15:26.43 (9'39"/mi)
Right leg wrap was on tonight. Didn't wear heart rate monitor. Ran at 7:59:01 PM. Mile 1.007: 9'46"; Mile 0.592: 9'27"
Good relaxing run before tomorrow's 10K trail race. Had a big pasta dinner at Mamma Lucia's tonight like the night before
our 5K run. It's a 2.5 hour drive to Charlottesville now so we better get on the road.

Thu. March 18, 2004
10.05 Miles (1 mile to track, 8+ miles around [32 laps], 1 mile home) - Gaithersburg, MD - 1:50:06.35 (10'57"/mi)
Absolutely, 100% exhausted tonight. No energy whatsoever. Pure mind over body for at least 8 out of 10 miles.
25 consecutive postrun pushups. No right leg wrap, calf and foot were fine, knees were slightly sore still. Ran at
10:13:16 PM. Calibration still not correct - 2.119% off maybe because I was going at such a slow pace. Not sure.
Mile 1: 10'00", 112 BPM; Mile 2: 9'48", 138 BPM; Mile 3: 10'30", 137 BPM; Mile 4: 10'42", 138 BPM; Mile 5: 10'34",
139 BPM; Mile 6: 10'29", 138 BPM; Mile 7: 11'39", 133 BPM; Mile 8: 11'07", 136 BPM; Mile 9: 11'27", 135 BPM; Mile 10:
12'29", 131 BPM; 136 BPM average heart rate. Prerun weight 189 lbs. Postrun weight 185-6 lbs. Tacos and running
do not mix. It was cold with on and off rain, 30-35 degrees. Need to get some good sleep now! Current pulse - 67 BPM.

Wed. March 17, 2004 [28th Birthday]
6.02 Miles (1 mile to track, 4 miles around [16 laps], 1 mile home) - Gaithersburg, MD - 54:24.42 (9'02"/mi)
30 consecutive postrun pushups. No right leg wrap, calf and foot were fine, knees were slightly sore. Ran at
10:55:33 PM. Calibration just OK again - only 1.841% off maybe because I was going at a faster pace. Not sure.
Mile 1: 8'39", 137 BPM; Mile 2-3: 18'04", 146 BPM; Mile 4: 8'48", 152 BPM; Mile 5: 9'01", 151 BPM; Mile 6: 9'59",
148 BPM; 148 BPM average heart rate. Prerun weight 186 lbs. Postrun weight 185 lbs. Quite amazing watching the
track freeze right before my eyes, lap after lap. It was cold again 25-30 degrees. Ran with one of many new
running shirts Heidi gave me for my birthday. Nike Pro Compression, Dri-FIT, pretty fancy! Resting pulse now 64 BPM.

Tue. March 16, 2004
10.0661 Miles (1 mile to track, 7.95+ miles around [32 laps], 1+ mile home) - Gaithersburg, MD - 1:40:32.29 (9'59"/mi)
25 consecutive postrun pushups. No right leg wrap, calf and foot were fine, knees were sore. Ran at 9:34:47PM.
Calibration much better - only 0.661% off so I readjusted and should be almost perfect tomorrow.
Mile 1: 9'43", 145 BPM; Mile 2: 9'15", 142 BPM; Mile 3: 9'40", 142 BPM; Mile 4: 9'45", 144 BPM; Mile 5:
10'07", 143 BPM; Mile 6: 10'13", 143 BPM, Mile 7: 10'24", 142 BPM, Mile 8: 9'58", 145 BPM, Mile 9: 10'03",
146 BPM, Mile 10+: 11'15", 141 BPM; 143 BPM average heart rate. Prerun weight 186 lbs. Postrun weight 184 lbs.
Two problems I foresee on the longer runs - sweating and knee soreness. Hopefully I can work through those
two things. Felt good for 10 miles, first double digit distance of training. Resting pulse now 66 BPM.
It was chilly out, around 28-33 degrees and my face was numb for much of the run. No rain but the track was wet
and that transferred to my shoes after about 5 miles. 6 miles scheduled for tomorrow's birthday run.

Mon. March 15, 2004
6.000 Miles (1 mile to track, 4 miles around, 1 mile home) - Gaithersburg, MD - 52:50.54 (8'48"/mi)
35 consecutive postrun pushups. No right leg wrap, surprisingly limited discomfort. Ran at 9:49:01PM.
Calibration better but overcompensated for difference yesterday. Tomorrow's workout should be right on.
Mile 1: 8'25", 129 BPM; Mile 2: 8'20", 151 BPM; Mile 3: 8'23", 155 BPM; Mile 4: 8'48", 154 BPM; Mile 5:
8'47", 156 BPM; Mile 6: 9'16", 151 BPM; 151 BPM average heart rate. Prerun weight 186 lbs. Postrun
weight 184 lbs. Resting pulse now 56 BPM. (Tax season!)



Sun. March 14, 2004
8.202 Miles (33 laps, 8+ miles around it) - Gaithersburg, MD - 1:16:01.09 (9'16"/mi)
30 consecutive postrun pushups. Right leg wrap on and helpful. Ran at 6:22:14PM. Right arch sore.
Attempted to recalibrate watch but ended up altering it too much. Ran about 0.05 too much every lap.
Ended up running 33 laps instead of 32 laps and 75 additional meters. I'll correctly calibrate it tomorrow.
Mile 1: 8'37", 146 BPM; Mile 2: 9'07", 151 BPM; Mile 3: 9'23", 152 BPM; Mile 4: 9'36", 153 BPM; Mile 5:
9'44", 151 BPM; Mile 6: 9'41", 153 BPM; Mile 7: 10'02", 151 BPM; Mile 8: 9'41", 155 BPM
152 BPM average heart rate. Prerun weight 185 lbs. Postrun weight 182-183 lbs. Resting pulse now 53 BPM.

Sat. March 13, 2004
3.732 Miles [6K] (Frozen Slopes XC run) - Derwood, MD - 30:59 (8'18"/mi)
30 consecutive postrun pushups. No right leg wrap on. Ran at 9:01:12AM. Right foot still tender.
80th place overall, around 150 or so runners. Part of MCRRC's 2004 Club Race Series
Need to work on my hill work. Slow-going, no energy up the hills. Comfortable & consistent on flats/downhills.
Turned right ankle around 1 mile and 1.5 miles but didn't seem to affect run. Need to really strengthen right leg & foot.
Cold but sunny out, around mid 30s. Scheduled to do 8 miles today so I'll probably do 4 more on the track tonight.

Fri. March 12, 2004
4.03 Miles (1 mile to track and 3 miles around it) - Gaithersburg, MD - 32:53.12 (8'10"/mi)
40 consecutive postrun pushups. No right leg wrap on. Ran at 9:57:49PM. Right heel was tight/sore.
Mile 1: 8'57", 134 BPM; Mile 2: 7'47", 148 BPM; Mile 3: 7'52", 151 BPM; Mile 4: 8'11", 154 BPM
146 BPM average heart rate. Postrun weight 186 lbs. Ran after a steak dinner around 7pm.

Thu. March 11, 2004
8.02 Miles (1 mile to track and 7 miles around it) - Gaithersburg, MD - 1:09:32.09 (8'40"/mi)
25 consecutive postrun pushups. No right leg wrap on. Ran at 7:08:35PM. Right heel was painful.
Mile 1: 8'39", 119 BPM; Mile 2: 8'26", 144 BPM; Mile 3: 8'40", 144 BPM; Mile 4: 8'53", 142 BPM; Mile 5:
8'46", 147 BPM; Mile 6: 8'52", 146 BPM; Mile 7: 8'37", 148 BPM; Mile 8: 8'35", 149 BPM
145 BPM average heart rate. Prerun weight 186 lbs. Postrun weight 183 lbs.

Wed. March 10, 2004
4.01 Miles (Heidi's loop from Apt + full apt. complex loop) - Gaithersburg, MD - 32:10.81 (8'01"/mi)
30 consecutive postrun pushups. Right leg wrap on. Ran at 11:20:01PM. Right inside ankle was sore tonight.
Stats from new watch: Mile 1: 7'50", 181 BPM; Mile 2: 7'36", 151 BPM; Mile 3: 7'56", 153 BPM; Mile 4:
8'41", 147 BPM 157 BPM average heart rate. Need to get off of sidewalks and roadways very soon.

Tue. March 9, 2004
8.01 Miles (Heidi's loop from Apt + part of Great Seneca Hwy & back) - Gaithersburg, MD - 1:09:30.94 (8'41"/mi)
30 consecutive postrun pushups. No right leg wrap on. Ran at 10:02:37PM. Right foot still had soreness.
Turns out 3 Miles+ (Heidi's loop from apt) is 3.40 miles long which is reassuring. More stats from new watch:
Mile 1: 8'15", 145BPM (heart rate - beats per minute); Mile 2: 8'07", 149BPM; Mile 3: 8'33", 153BPM; Mile 4:
9'01", 150BPM; Mile 5: 8'44", 151BPM; Mile 6: 9'04", 153BPM; Mile 7: 9'19", 156BPM; Mile 8: 8'23", 160BPM
152BPM average heart rate. Prerun weight 187 lbs. Postrun weight 184 lbs. Lots of stats! I wish Nike had a
better way of exporting them to an html format. And I wish it worked with OS X like it says in the brochure!
Current BPM: 73. Interested to find out what resting pulse is. My guess is 49. Off to sleep.

Mon. March 8, 2004
4 Miles+ (Heidi's loop from Apt + reg 1 mile course) - Gaithersburg, MD - 37:08 - 40 consecutive postrun
pushups. No right leg wrap on. Ran at 10:50PM. Outer part of right foot was sore, moved to arch around
2.5-3 miles. Right calf still tight but left leg and foot were fine. Interested to measure course with
new Nike watch once my birthday comes next week. The times seem slow but I want to be conservative on the
distances. Overall, felt really good considering yesterday's trail run and it being the longest I've ran
in quite a while. Weight 184 lbs. Full moon on the 6th but it was big and bright tonight!



Sun. March 7, 2004
9.9 Miles Seneca Creek State Park - Gaithersburg, MD - 1:58:18 - 20 consecutive prerun & postrun pushups.
No right leg wrap on. Ran at 12:15PM. Comfortable pace, new shoes-Air Trail Pegasus. Weight 181 lbs.
Great Seneca Trail there and back (1.25 miles*2), 2 loops of Lake Shore Trail (3.7 miles*2)
First long run of training. Several stops during first loop to stay with Heidi. She did about 6 miles.

Sat. March 6, 2004
3 Miles+ (Heidi's loop from apt) - Gaithersburg, MD - 24:47 - 30 consecutive postrun pushups.
Windy on several sections. Right leg wrap on. Ran at 9:00PM. Fast time, new shoes-Air Pegasus 2002 4E
Missed 10 miler tonight but will do extra on trails tomorrow morning.

Fri. March 5, 2004
3 Miles+ (Heidi's loop from apt in reverse) - Gaithersburg, MD - 27:09 - 40 consecutive postrun pushups.
Wore short sleeves - puddles on roads, no rain in sky. No right leg wrap. Ran at 11:30PM. Weight - 185.
Entry allowed in Vermont 100 mile endurance run. Planning training schedule now and will post on the site.

Thu. March 4, 2004
1 Mile+ (Reg. course) Gaithersburg, MD - 8:56 - 25 consecutive postrun pushups. Ran at 11:45PM because of
computer projects. Felt strong and comfortable. Tired from late nights. Drinking more water & gatorade.

Wed. March 3, 2004
3 Miles+ (Heidi's loop from apt) - Gaithersburg, MD - 23:56 - 35 consecutive postrun pushups.
Cooler out - slight wind, cloudy. No right leg wrap. Ran at 11:30PM. Prediction: sub 20 min for course.
Will run course in reverse tomorrow (Heidi's suggestion)

Tue. March 2, 2004
3 Miles+ (Heidi's loop from apt) - Gaithersburg, MD - 25:35 - 30 consecutive postrun pushups.
Warm out - no hat or gloves but still worked up a good sweat. No right leg wrap. Current
weight - 186. (Outback Monday night, burgers tonight) Ran at 10:45PM.

Mon. March 1, 2004
3 Miles+ (Heidi's loop from apt) - Gaithersburg, MD - 27:12 - 54 consecutive prerun pushups,
25 consecutive postrun pushups. Warm out - wore hat and gloves entire way to 'sweat a little'.
Wore right leg wrap. Plan to lose 10-20 lbs before August. Current weight - 184. Ran at 11:25PM.



Sun. February 29, 2004
4 Miles+ Seneca Creek State Park - Gaithersburg, MD - 36:00 - trail run, 60F, 35 postrun pushups.
Great Seneca Trail (1.25 miles) and part of Long Draught Trail (0.75+)

Sat. February 28, 2004 1 Mile+ (Reg. course) Gaithersburg, MD - 8:24 - 42 consecutive postrun pushups.

Sat. February 21, 2004
Masai 5K Trail Race - Charlottesville, VA - 30:39 - First Place 20-29.

Thu. January 1, 2004
3 Mile (Heidi's loop from Muddy Branch) - Gaithersburg, MD - 25:00 - 80 situps, 20 flutterkicks, 20 pushups.

Wed. December 31, 2003
1 Mile+ (Reg. course) Gaithersburg, MD - untimed - 14 years with running >= 1 mile/day.

Past Experience


Mt St Helens Ascent - '00

Climbed waterfall - '95

Ran up Mt Marathon - '92

5 marathons.
Running at least one mile a day for over 14 years.
Equal parts desire, stubbornness, curiosity.