Untitled

7/4 DNR

7/5 DNR

7/6 PM: 45 minutes on transport, 910 calories.

7/7 PM: 45 minutes on transport, 940 calories.

7/8 PM: 45 minutes on transport, 930 calories.

7/9 PM: 45 minutes on transport, 980 calories.

7/10 AM: run home from saturn dealer, 29:00. PM: Heritage, nt. 10

week 10

7/11 AM: Heritage, 40:26. PM: to green chimneys, 43:11. 13

7/12 AM: Heritage, 41:13. PM: 1 lap of lake, 42:49 13

7/13 AM: return video, 31:57. PM: 1 lap of lake, 43:37. 12

7/14 AM: Heritage, 41:30, PM: 1 lap of lake, 43 13

7/15 AM: Heritage, 41:30, 2 laps lake, 48:03. 14

7/16 AM: Richter, 42:30. PM: 1 lap of lake, 44:20. 13

7/17 AM: King St., 58:26. PM: Richter, 40:31. 15

week 93

7/18 AM: King St., 58:41. PM: Heritage, 40:26. 15

7/19 AM: Heritage, 44. PM: old mine park, and return, 58:01. 15

7/20 AM: King St., 1:00:55. PM: 1 lap of lake, 43:39. 16

7/21 AM: Park, 43:00. PM: 4 laps of lake, 1:00:20. 15

7/22 AM: King St., 59:26. PM: 4 laps lake, 59:01. 18

7/23 AM: King St., 59:31. PM: 1 lap lake, 43:35. 16

7/24 AM: King St., 57:42. PM: Richter, 41:53. 15

week 110

7/25 AM: King St., 57:30. PM: Richter, 40:57., run to get milk, 4 min. 16

7/26 AM: Heritage, 44:00. PM: 1600 in 4:39, 4 x 1200 in 330, 333, 336, 340. Very hot and humid. 2.5 mile wu, 2 mile wd. Odd nervy pain running down my left butt. Hurts. 17

7/27 AM: 3.5 mile loop, 26 minutes. Butt hurts. PM: old mine park, nt. 12

7/28 AM: King St., 1:01:57. Butt/back a little better. PM: 1 lap lake, 44:57. 16

7/29 AM: Heritage, 48:01. Back very bad. PM: old mine park, 58:01. 15

7/30 AM: King St., 59:48. PM: 1 lap of lake, 46:12, back not so good. 16

7/31 AM: King St., 58:40. PM: King St., 57:40. 18

week 110

8/1 AM: King St.+, 1:11:56. PM: Heritage +, 43:50. 18

8/2 AM: Richter, 46:02. PM: 2.5 wu, 1600m in 4:38, 4 x 1200 in 3:28, 3:29, 3:29, 3:29. 2 mile wd. 17

8/3 AM: couldn't run. Sciatic nerve problem on left. 30 minutes on transport, 530 calories. PM: 20 minutes on AR bicycle, 20 minutes on transport.

8/4 AM: 45 minutes on transport, 850 calories. PM: massage, didn't help.

8/5 PM: 20 minutes on AR bicycle, 20 minutes on transport.

8/6 AM: 20 minutes on AR bicycle, 20 minutes on transport.

8/7 AM: Heritage backwards, 48:00. 6

week 41

8/8 AM: Heritage, 43:30. PM: battlefields for 42 minutes at Princeton. 13

8/9 AM: run in Princeton for 52 minutes. PM: pool running, etc. 8

8/10 AM: run for 52:30 in Princeton, faster at end (550 pace). 8

8/11 AM: Pretty Brook, 1:01. PM: pool running 9

8/12 AM: run for 42 minutes in Princeton. PM: Heritage +, 42:36. 13

8/13 AM: King St., 58:26. PM: 30 minute run from work. PM2: 18 minutes. 16

8/14 AM: flat loop, 45:00. PM: 8.8 mile loop in ME, 55:00. 16

week 83

8/15 AM: in Maine, 8.8 mile loop, plus 2.7 mile loop, 1:15.
PM: Heritage, 41:17.
17

8/16 AM: 1 lap of central park plus 1 lap of bridal path. PM: 1 lap of central park plus short run around little track. 16

8/17 AM: 1 lap of central park plus 1 lap of bridal path. PM: 1 lap of central park plus 1 lap of bridal path, 55:40. 15

8/18 AM: 1 lap of central park plus 1 lap of bridal path. PM: 2 laps of bridal path plus 8 minutes of hard running around little track, 45 minutes. 16

8/19 AM: 1 lap of central park plus 1 lap of bridal path. PM: 1 lap of central park plus 1 lap of bridal path, 51:46 16

8/20 AM: 1 lap of central park plus 1 lap of bridal path. PM: 1 lap of central park plus 1 lap of bridal path, 50:01, plus one extra mile. 17

8/21 AM: King St. with 6 x (3 hard, 2 easy). PM: run for 56 minutes in Katonah, NY. 18

week 115

8/22 AM: West Redding, 1:32:23. PM: Heritage, 40:20. 21

8/23 AM: Heritage, 42:40. PM: 2.5 mile w/u. 1600m in 4:34, 4 x 1200m in 3:26, 3:24, 3:25, 3:26. 800 recovery after the 1600, 600 recovery after the 1200s. 2 mile warm down. 17

8/24 AM: Heritage, 43:06. PM: Old mine park and return, 59:30. 15

8/25 AM: King St., 1:01:56. PM: 1 lap of lake, 45:55. 16

8/26 AM: Richter, 46:02. PM: 2.5 mile warm up, 6 x 800 with 400 jog recovery in 2:12, 14, 13, 13, 14, 13. Very humid, 2 mile warm down 15

8/27 AM: King St., 1:02:14. PM: 1 lap of lake, 46:30. 16

8/28 AM: King St., 57:26. PM: Heritage, 41:00 15

week 115

8/29 AM: West Redding, 1:32:43. PM: Heritage, 42:20. 21

8/30 AM: Heritage, 44:12. PM: 2.5 mile warm up, 4 x 1600 in 4:29, 30, 33, 35, 2 lap jog recovery. 2 mile wd. Sharp pain in left groin after second one. It just hurts, doesn't seem to be slowing me down any. 16

8/31 AM: Heritage, 43:53. PM: 1 lap of lake, 46:00. 13

9/1 AM: DNR. PM: 4 laps lake, 1:01:37. 9

9/2 AM: Richter, 44:00. PM: old mine park, with 6 x 3 hard, 2 easy.
Ripped my left ham good. Can hardly walk now.
15

9/3 DNR.

9/4 DNR

week 74

9/5 DNR

9/6 DNR

9/7

9/8

9/9

9/10

9/11

9/12

9/13

9/14

9/15

9/16

9/17

9/18 AM: 7 miles in ME. 7

week 7

9/19 AM: Richter, 41:23. PM: run to Green Chimneys, 46:17. 13

9/20 AM: Richter, 44:20. PM: 1 lap lake, 47:00 13

9/21 AM: Richter, 43:56. PM: 45 minutes on transport, 940 Calories. 7

9/22 AM: Richter+, 46:36, PM: 45 minutes on transport, 960 Calories. 7

9/23 AM: Richter, 42:30. PM: 1 lap of lake, 46:00 13

9/24 AM: Richter+, nt. PM: 1 lap of lake, 46:50. 13

9/25 PM: Richter+, 44:56. PM: 4 miles with ellen. 11

week 77

9/26 AM: King St., 1:07:01. PM: 4.5 mile loop, 31:00. 13

9/27 AM: Heritage+, nt. PM: 1 lap of lake, 46:47. 13

9/28 AM: Richter, 44:30. PM: 1 lap of lake, nt. 13

9/30 AM: King St., 1:01:01. PM: 1 lap of lake, nt. 16

10/1 AM: Heritage+, 48:49, rain. PM: 1 lap of lake, nt. 13

10/1 AM: King St., 59:13. PM:

10/2 DNR. Have a cold.

10/3 PM: easy 4 miles. 4

10/4 AM: Heritage+, 48:00. PM: 1 lap of lake, nt 13

10/5 AM: King St., nt, probably about 1:01. PM: 1 lap lake. 16

10/6 AM: King St., nt, probably about 1:01. PM: 1 lap lake. 16

10/7 AM: King St., nt. PM: 1 lap lake. 16

10/8 AM: King St., nt. PM: 1 lap lake 16

10/9 AM: run about 10-11 miles around Charles River. 11

week 92

10/10 AM: easy 7 around Charles River.
PM: King St., nt.
16

10/11 AM: Heritage St., nt. PM: 4 laps lake, nt 15

10/12 AM: King St., 59:57. PM: 4 laps lake, 58:19. 18

10/13 AM: King St., 1:00:29. PM: 4 laps lake, nt. 18

10/14 AM: King St., 59:40. PM: 4 laps lake, 58:58.. 18

10/15 AM: King St., 59:25. PM: 4 laps lake, nt. 18

10/16 AM: Tom's loop, nt. PM: King St., 1:02:29 19

week 122

10/17 AM: West Redding, 1:33:04. PM: run to green chimneys, stopping at 5 miles. 19

10/18 AM: King St., 1:03:04. PM: 4 laps lake, 1:01:40. 18

10/19 AM: King St., 1:00:11. PM: 4 laps lake, 59:48. 18

10/20 AM: King St., 1:03:30. PM: 1 lap lake, 46:30. PM2: easy 4 with ellen. 20

10/21 AM: King St+, 1:12. PM: 4 laps lake, 1:0012. 20

10/22 AM: King St+, 1:13 PM: 4 laps lake, 59:57 20

10/23 AM: run for 1:44 on Appalachian trail. PM: King St., 59:57. 21

week 136

10/24 AM: Redding, 2:21:54. PM: flat loop, 48:47. 28

10/25 AM: King St., 1:02:00. PM: 1 lap lake, 46:02. 16

10/26 AM: King St., 59:56. PM: 4 laps lake, 1:01:30. PM2: 3.7 miles with ellen. 22

10/27 AM: King St.+, 1:09:30. PM: 1 lap lake, 59:48. 20

10/28 AM: King St., 1:00:30. PM: 1 lap lake, 59:20. 18

10/29 AM: King St.+, 1:09:14. PM: 4 laps lake, 1:01:04. 20

10/30 AM: 4 miles from saturn. AM2: return from green chimneys, 42:52. PM: 7.5 miles, 46 min. 18

week 142

10/31 AM: Redding 2:20:28. PM: run 6 miles to green chimneys, 38. 28

11/1 AM: King St., 1:01:01. PM: 1 lap lake, nt. 16

11/2 AM: King St.+ vote, 1:07:52. PM: four laps lake, 1:02:56, humid. 19

11/3 AM: King St.+ with detour because of downed tree, 1:17:30.
PM1: 1 lap lake, 45:56. PM2: 3 miles with ellen.
21

11/4 AM: King St.+ with 6 x (3 hard, 2 easy), 1:08:38.
PM: 4 laps of lake, 1:01:47.
20

11/5 AM: King St.+, 1:11:48. PM: 4 laps of lake, 1:00:07. 20

11/6 AM: to just beyond west redding train station and back, 1:32.
PM: run to green chimneys, 46:03.
21

week 145

11/7 AM: slow run for 58:00. PM: 2.5 mi warm up. Tarzan brown race 5.5 miles in 26:40. 2 mile wd. 17

11/8 AM: King St.+, 1:11:02. PM1: 2 laps of lake, 51:02. PM2: 3 miles with ellen. 21

11/9 AM: King St.+1:09:59. PM1: 4 laps lake, 59:40. PM2: 2.5 miles with ellen, nt. 22

11/10 AM: King St.+ with (3 hard, 2 easy). 1:06:36. PM1: 4 laps of lake, 58:55. PM2: 2.5 miles with ellen. 22

11/11 AM: King St.+, 1:09:03. PM: 4 laps of lake, 59:05. 20

11/12 AM: King St.+, 1:11:10. PM1: 4 laps lake, 59:20. PM2: 2.5 miles with ellen. 22

11/13 AM: run for 1:32 down in Croton, about 14. PM: Richter, 39:26. 20

week 144

11/14 AM: Redding, 2:16:56. Took ice bath. PM: run to green chimneys, 43:41. 29

11/15 AM: King St., 1:01:00. PM: 3 miles with ellen. 12

11/16 AM: King St., 1:01:27. PM: 3 miles with ellen. 12

11/17 AM: King St. with 6 x (3 hard, 2 easy), 57:01. Saw Mark Neilson today. He's running for congress against jim maloney in a year. He said "great job in the marathon the other day." I was thinking "what marathon?" no time to explain. Reminds me of the politician who always used to say to people "how's that back problem doing?" seems he learned that something like 80% of everybody had some sort of back problem in their lives. Sometimes he was wrong. Mostly he was right.
PM1: 1 lap of lake, nt. PM2: 3 miles with ellen.
19

11/18 AM: King St., 1:01:27. PM: 1 lap of lake, 46:03. 16

11/19 PM: 1 lap of lake, nt. PM2: 3 miles with ellen, nt. 10

11/20 AM: King St., 57:33. 9

week 107

11/21 AM: Rothman 8K, 23:59. 2 mile wu, 5 mile wd. 12

11/22 AM: King St., 1:00:17. PM1: 1 lap lake, 46:21. PM2: 4 miles with ellen. 20

11/23 PM: 1 lap lake, nt. PM2: 3.5 miles with ellen 10

11/24 PM: Park, 38:00. 6

11/25 AM: 10 min wu, 5 mile race in 24:20, heavy rain, 1^st. 10 min wd. 8

11/26 AM: 46 minute run. PM: 3.5 mile loop in 24 minutes. 10

11/27 AM: Heritage+, 45. PM: Richter. 13

week 79

11/28 AM: different version of west redding, 1:38:32. 16

11/29 AM: King St., 59:40. 9

11/30 AM: Richter+, 43:26. 7

12/1 AM: King St., 58:55, not bad for 18 degrees. 9

12/2 AM: Richter, 41:00. 6

12/3 PM: 38 minute run in Sacramento (American River). 6

12/4 AM: 26 minute run in Sacramento (American River). 4

week 57

12/5 5 minute warm up. Cal International Marathon, 2:13:55, 1^st. 27

12/6 DNR

12/7 DNR

12/8 DNR

12/9 DNR

12/10 PM: 3.5 mile loop with Ellen 3

12/11 DNR, moving day. I moved. All my loops will change except for the "King St." loop.

Week 30

12/12 PM: run to green chimneys, then 4 miles with Ellen. 6

12/13 AM: Judith Dr. loop, 30:40. PM: 2 lap or Birch Rd., 24:00. 7

12/14 AM: Judith Dr., 29:38. PM: 24 minutes with ellen. 7

12/15 AM: Judith Dr., 28:40. PM: 3 miles with ellen. 7

12/16 AM: run for 28 minutes from work. PM: 3 miles with ellen 7

12/17 AM: reservoir, 53:15. PM: 3 miles with ellen, 22:30. 10

12/18 AM: run for 1:13 with ellen. 9

week 53

12/19 AM: run for 1:08 with ellen. 9

12/20 AM: reservoir 53:18. PM: night loop, 22:00 10

12/21 AM: run slow for 56:36. PM: night loop, 22:23 10

12/22 AM: richter + l lap of birch, 41:53. PM: night loop, 21:34 9

12/23 AM: reservoir, 53:27. 8

12/24 AM: Joe's Hill Rd. + explore the golf course. 10

12/25 AM: run to green chimney's and back then another four miles, 1:02. 9

week 65

12/26 AM: run to ATM and return, 56:07. PM: night loop with Ellen. 11

12/27 AM: reservoir, 52:39. PM: night loop, 22. 10

12/28 AM: reservoir, 53:30. PM: night loop, 22:00 10

12/29 AM: reservoir, nt. PM: night loop, 22:00 10

12/30 AM: reservoir, 52:45. 7

12/31 AM: reservoir, nt. PM: run for 48 minutes in dark. 14

1/1 AM: run for 1:20 exploring Richter Park hiking trail. 10

week 72

7/4	DNR
7/5	DNR
7/6	PM: 45 minutes on transport, 910 calories.
7/7	PM: 45 minutes on transport, 940 calories.
7/8	PM: 45 minutes on transport, 930 calories.
7/9	PM: 45 minutes on transport, 980 calories.
7/10	AM: run home from saturn dealer, 29:00. PM: Heritage, nt.	10
	week	10
7/11	AM: Heritage, 40:26. PM: to green chimneys, 43:11.	13
7/12	AM: Heritage, 41:13. PM: 1 lap of lake, 42:49	13
7/13	AM: return video, 31:57. PM: 1 lap of lake, 43:37.	12
7/14	AM: Heritage, 41:30, PM: 1 lap of lake, 43	13
7/15	AM: Heritage, 41:30, 2 laps lake, 48:03.	14
7/16	AM: Richter, 42:30. PM: 1 lap of lake, 44:20.	13
7/17	AM: King St., 58:26. PM: Richter, 40:31.	15
	week	93
7/18	AM: King St., 58:41. PM: Heritage, 40:26.	15
7/19	AM: Heritage, 44. PM: old mine park, and return, 58:01.	15
7/20	AM: King St., 1:00:55. PM: 1 lap of lake, 43:39.	16
7/21	AM: Park, 43:00. PM: 4 laps of lake, 1:00:20.	15
7/22	AM: King St., 59:26. PM: 4 laps lake, 59:01.	18
7/23	AM: King St., 59:31. PM: 1 lap lake, 43:35.	16
7/24	AM: King St., 57:42. PM: Richter, 41:53.	15
	week	110
7/25	AM: King St., 57:30. PM: Richter, 40:57., run to get milk, 4 min.	16
7/26	AM: Heritage, 44:00. PM: 1600 in 4:39, 4 x 1200 in 330, 333, 336, 340. Very hot and humid. 2.5 mile wu, 2 mile wd. Odd nervy pain running down my left butt. Hurts.	17
7/27	AM: 3.5 mile loop, 26 minutes. Butt hurts. PM: old mine park, nt.	12
7/28	AM: King St., 1:01:57. Butt/back a little better. PM: 1 lap lake, 44:57.	16
7/29	AM: Heritage, 48:01. Back very bad. PM: old mine park, 58:01.	15
7/30	AM: King St., 59:48. PM: 1 lap of lake, 46:12, back not so good.	16
7/31	AM: King St., 58:40. PM: King St., 57:40.	18
	week	110
8/1	AM: King St.+, 1:11:56. PM: Heritage +, 43:50.	18
8/2	AM: Richter, 46:02. PM: 2.5 wu, 1600m in 4:38, 4 x 1200 in 3:28, 3:29, 3:29, 3:29. 2 mile wd.	17
8/3	AM: couldn't run. Sciatic nerve problem on left. 30 minutes on transport, 530 calories. PM: 20 minutes on AR bicycle, 20 minutes on transport.
8/4	AM: 45 minutes on transport, 850 calories. PM: massage, didn't help.
8/5	PM: 20 minutes on AR bicycle, 20 minutes on transport.
8/6	AM: 20 minutes on AR bicycle, 20 minutes on transport.
8/7	AM: Heritage backwards, 48:00.	6
	week	41
8/8	AM: Heritage, 43:30. PM: battlefields for 42 minutes at Princeton.	13
8/9	AM: run in Princeton for 52 minutes. PM: pool running, etc.	8
8/10	AM: run for 52:30 in Princeton, faster at end (550 pace).	8
8/11	AM: Pretty Brook, 1:01. PM: pool running	9
8/12	AM: run for 42 minutes in Princeton. PM: Heritage +, 42:36.	13
8/13	AM: King St., 58:26. PM: 30 minute run from work. PM2: 18 minutes.	16
8/14	AM: flat loop, 45:00. PM: 8.8 mile loop in ME, 55:00.	16
	week	83
8/15	AM: in Maine, 8.8 mile loop, plus 2.7 mile loop, 1:15. PM: Heritage, 41:17.	17
8/16	AM: 1 lap of central park plus 1 lap of bridal path. PM: 1 lap of central park plus short run around little track.	16
8/17	AM: 1 lap of central park plus 1 lap of bridal path. PM: 1 lap of central park plus 1 lap of bridal path, 55:40.	15
8/18	AM: 1 lap of central park plus 1 lap of bridal path. PM: 2 laps of bridal path plus 8 minutes of hard running around little track, 45 minutes.	16
8/19	AM: 1 lap of central park plus 1 lap of bridal path. PM: 1 lap of central park plus 1 lap of bridal path, 51:46	16
8/20	AM: 1 lap of central park plus 1 lap of bridal path. PM: 1 lap of central park plus 1 lap of bridal path, 50:01, plus one extra mile.	17
8/21	AM: King St. with 6 x (3 hard, 2 easy). PM: run for 56 minutes in Katonah, NY.	18
	week	115
8/22	AM: West Redding, 1:32:23. PM: Heritage, 40:20.	21
8/23	AM: Heritage, 42:40. PM: 2.5 mile w/u. 1600m in 4:34, 4 x 1200m in 3:26, 3:24, 3:25, 3:26. 800 recovery after the 1600, 600 recovery after the 1200s. 2 mile warm down.	17
8/24	AM: Heritage, 43:06. PM: Old mine park and return, 59:30.	15
8/25	AM: King St., 1:01:56. PM: 1 lap of lake, 45:55.	16
8/26	AM: Richter, 46:02. PM: 2.5 mile warm up, 6 x 800 with 400 jog recovery in 2:12, 14, 13, 13, 14, 13. Very humid, 2 mile warm down	15
8/27	AM: King St., 1:02:14. PM: 1 lap of lake, 46:30.	16
8/28	AM: King St., 57:26. PM: Heritage, 41:00	15
	week	115
8/29	AM: West Redding, 1:32:43. PM: Heritage, 42:20.	21
8/30	AM: Heritage, 44:12. PM: 2.5 mile warm up, 4 x 1600 in 4:29, 30, 33, 35, 2 lap jog recovery. 2 mile wd. Sharp pain in left groin after second one. It just hurts, doesn't seem to be slowing me down any.	16
8/31	AM: Heritage, 43:53. PM: 1 lap of lake, 46:00.	13
9/1	AM: DNR. PM: 4 laps lake, 1:01:37.	9
9/2	AM: Richter, 44:00. PM: old mine park, with 6 x 3 hard, 2 easy. Ripped my left ham good. Can hardly walk now.	15
9/3	DNR.
9/4	DNR
	week	74
9/5	DNR
9/6	DNR
9/7
9/8
9/9
9/10
9/11

9/12
9/13
9/14
9/15
9/16
9/17
9/18	AM: 7 miles in ME.	7
	week	7
9/19	AM: Richter, 41:23. PM: run to Green Chimneys, 46:17.	13
9/20	AM: Richter, 44:20. PM: 1 lap lake, 47:00	13
9/21	AM: Richter, 43:56. PM: 45 minutes on transport, 940 Calories.	7
9/22	AM: Richter+, 46:36, PM: 45 minutes on transport, 960 Calories.	7
9/23	AM: Richter, 42:30. PM: 1 lap of lake, 46:00	13
9/24	AM: Richter+, nt. PM: 1 lap of lake, 46:50.	13
9/25	PM: Richter+, 44:56. PM: 4 miles with ellen.	11
	week	77
9/26	AM: King St., 1:07:01. PM: 4.5 mile loop, 31:00.	13
9/27	AM: Heritage+, nt. PM: 1 lap of lake, 46:47.	13
9/28	AM: Richter, 44:30. PM: 1 lap of lake, nt.	13
9/30	AM: King St., 1:01:01. PM: 1 lap of lake, nt.	16
10/1	AM: Heritage+, 48:49, rain. PM: 1 lap of lake, nt.	13
10/1	AM: King St., 59:13. PM:
10/2	DNR. Have a cold.

10/3	PM: easy 4 miles.	4
10/4	AM: Heritage+, 48:00. PM: 1 lap of lake, nt	13
10/5	AM: King St., nt, probably about 1:01. PM: 1 lap lake.	16
10/6	AM: King St., nt, probably about 1:01. PM: 1 lap lake.	16
10/7	AM: King St., nt. PM: 1 lap lake.	16
10/8	AM: King St., nt. PM: 1 lap lake	16
10/9	AM: run about 10-11 miles around Charles River.	11
	week	92
10/10	AM: easy 7 around Charles River. PM: King St., nt.	16
10/11	AM: Heritage St., nt. PM: 4 laps lake, nt	15
10/12	AM: King St., 59:57. PM: 4 laps lake, 58:19.	18
10/13	AM: King St., 1:00:29. PM: 4 laps lake, nt.	18
10/14	AM: King St., 59:40. PM: 4 laps lake, 58:58..	18
10/15	AM: King St., 59:25. PM: 4 laps lake, nt.	18
10/16	AM: Tom's loop, nt. PM: King St., 1:02:29	19
	week	122
10/17	AM: West Redding, 1:33:04. PM: run to green chimneys, stopping at 5 miles.	19
10/18	AM: King St., 1:03:04. PM: 4 laps lake, 1:01:40.	18
10/19	AM: King St., 1:00:11. PM: 4 laps lake, 59:48.	18
10/20	AM: King St., 1:03:30. PM: 1 lap lake, 46:30. PM2: easy 4 with ellen.	20
10/21	AM: King St+, 1:12. PM: 4 laps lake, 1:0012.	20
10/22	AM: King St+, 1:13 PM: 4 laps lake, 59:57	20
10/23	AM: run for 1:44 on Appalachian trail. PM: King St., 59:57.	21
	week	136
10/24	AM: Redding, 2:21:54. PM: flat loop, 48:47.	28
10/25	AM: King St., 1:02:00. PM: 1 lap lake, 46:02.	16
10/26	AM: King St., 59:56. PM: 4 laps lake, 1:01:30. PM2: 3.7 miles with ellen.	22
10/27	AM: King St.+, 1:09:30. PM: 1 lap lake, 59:48.	20
10/28	AM: King St., 1:00:30. PM: 1 lap lake, 59:20.	18
10/29	AM: King St.+, 1:09:14. PM: 4 laps lake, 1:01:04.	20
10/30	AM: 4 miles from saturn. AM2: return from green chimneys, 42:52. PM: 7.5 miles, 46 min.	18
	week	142
10/31	AM: Redding 2:20:28. PM: run 6 miles to green chimneys, 38.	28
11/1	AM: King St., 1:01:01. PM: 1 lap lake, nt.	16
11/2	AM: King St.+ vote, 1:07:52. PM: four laps lake, 1:02:56, humid.	19
11/3	AM: King St.+ with detour because of downed tree, 1:17:30. PM1: 1 lap lake, 45:56. PM2: 3 miles with ellen.	21
11/4	AM: King St.+ with 6 x (3 hard, 2 easy), 1:08:38. PM: 4 laps of lake, 1:01:47.	20
11/5	AM: King St.+, 1:11:48. PM: 4 laps of lake, 1:00:07.	20
11/6	AM: to just beyond west redding train station and back, 1:32. PM: run to green chimneys, 46:03.	21
	week	145
11/7	AM: slow run for 58:00. PM: 2.5 mi warm up. Tarzan brown race 5.5 miles in 26:40. 2 mile wd.	17
11/8	AM: King St.+, 1:11:02. PM1: 2 laps of lake, 51:02. PM2: 3 miles with ellen.	21
11/9	AM: King St.+1:09:59. PM1: 4 laps lake, 59:40. PM2: 2.5 miles with ellen, nt.	22
11/10	AM: King St.+ with (3 hard, 2 easy). 1:06:36. PM1: 4 laps of lake, 58:55. PM2: 2.5 miles with ellen.	22
11/11	AM: King St.+, 1:09:03. PM: 4 laps of lake, 59:05.	20
11/12	AM: King St.+, 1:11:10. PM1: 4 laps lake, 59:20. PM2: 2.5 miles with ellen.	22
11/13	AM: run for 1:32 down in Croton, about 14. PM: Richter, 39:26.	20
	week	144
11/14	AM: Redding, 2:16:56. Took ice bath. PM: run to green chimneys, 43:41.	29
11/15	AM: King St., 1:01:00. PM: 3 miles with ellen.	12
11/16	AM: King St., 1:01:27. PM: 3 miles with ellen.	12
11/17	AM: King St. with 6 x (3 hard, 2 easy), 57:01. Saw Mark Neilson today. He's running for congress against jim maloney in a year. He said "great job in the marathon the other day." I was thinking "what marathon?" no time to explain. Reminds me of the politician who always used to say to people "how's that back problem doing?" seems he learned that something like 80% of everybody had some sort of back problem in their lives. Sometimes he was wrong. Mostly he was right. PM1: 1 lap of lake, nt. PM2: 3 miles with ellen.	19
11/18	AM: King St., 1:01:27. PM: 1 lap of lake, 46:03.	16
11/19	PM: 1 lap of lake, nt. PM2: 3 miles with ellen, nt.	10
11/20	AM: King St., 57:33.	9
	week	107
11/21	AM: Rothman 8K, 23:59. 2 mile wu, 5 mile wd.	12
11/22	AM: King St., 1:00:17. PM1: 1 lap lake, 46:21. PM2: 4 miles with ellen.	20
11/23	PM: 1 lap lake, nt. PM2: 3.5 miles with ellen	10
11/24	PM: Park, 38:00.	6
11/25	AM: 10 min wu, 5 mile race in 24:20, heavy rain, 1^st. 10 min wd.	8
11/26	AM: 46 minute run. PM: 3.5 mile loop in 24 minutes.	10
11/27	AM: Heritage+, 45. PM: Richter.	13
	week	79
11/28	AM: different version of west redding, 1:38:32.	16
11/29	AM: King St., 59:40.	9
11/30	AM: Richter+, 43:26.	7
12/1	AM: King St., 58:55, not bad for 18 degrees.	9
12/2	AM: Richter, 41:00.	6
12/3	PM: 38 minute run in Sacramento (American River).	6
12/4	AM: 26 minute run in Sacramento (American River).	4
	week	57
12/5	5 minute warm up. Cal International Marathon, 2:13:55, 1^st.	27
12/6	DNR
12/7	DNR
12/8	DNR
12/9	DNR
12/10	PM: 3.5 mile loop with Ellen	3
12/11	DNR, moving day. I moved. All my loops will change except for the "King St." loop.
	Week	30
12/12	PM: run to green chimneys, then 4 miles with Ellen.	6
12/13	AM: Judith Dr. loop, 30:40. PM: 2 lap or Birch Rd., 24:00.	7
12/14	AM: Judith Dr., 29:38. PM: 24 minutes with ellen.	7
12/15	AM: Judith Dr., 28:40. PM: 3 miles with ellen.	7
12/16	AM: run for 28 minutes from work. PM: 3 miles with ellen	7
12/17	AM: reservoir, 53:15. PM: 3 miles with ellen, 22:30.	10
12/18	AM: run for 1:13 with ellen.	9
	week	53
12/19	AM: run for 1:08 with ellen.	9
12/20	AM: reservoir 53:18. PM: night loop, 22:00	10
12/21	AM: run slow for 56:36. PM: night loop, 22:23	10
12/22	AM: richter + l lap of birch, 41:53. PM: night loop, 21:34	9
12/23	AM: reservoir, 53:27.	8
12/24	AM: Joe's Hill Rd. + explore the golf course.	10
12/25	AM: run to green chimney's and back then another four miles, 1:02.	9
	week	65
12/26	AM: run to ATM and return, 56:07. PM: night loop with Ellen.	11
12/27	AM: reservoir, 52:39. PM: night loop, 22.	10
12/28	AM: reservoir, 53:30. PM: night loop, 22:00	10
12/29	AM: reservoir, nt. PM: night loop, 22:00	10
12/30	AM: reservoir, 52:45.	7
12/31	AM: reservoir, nt. PM: run for 48 minutes in dark.	14
1/1	AM: run for 1:20 exploring Richter Park hiking trail.	10
	week	72