I run because walking is pedestrian.

All apologies to those who are big fans of walking (or walk because they can't do anything else). The truth is....it's not 'walking' that's the issue, it's 'me'. I'm a pretty high strung, impatient guy. That admission alone should tell you why I am not a big fan of walking.

It's been so long since I've done any extensive walking that I couldn't even tell you how long it would take me to walk a mile. I'm confident I can knock out a mile comfortably in about 6 1/2 minutes if I am running. Walking the same distance would likely take me twice as long, if not longer.

Literally, walking feels like an unnatural act to me I do it so infrequently. On those rare occasions when I find myself walking, it takes an inordinate amount of self-control to not segue into my comfortable, conversational pace. When I do actually walk, it's really more like power walking (sans the funky arm movement).

I become frustrated on crowded sidewalks when people in front of me are CLEARLY dawdling and just meandering. When I encounter three or four people astride in front of me exhibiting said behavior and not leaving me any room to pass, I nearly have a seizure.

Look at the term 'pedestrian'. The noun is defined as 'a person who goes or travels on foot; walker.' The adjective is defined a few different ways-1)going or performed on foot; walking., 2)of or pertaining to walking. But, there's one other way the adjective is defined that I find most telling- 3)lacking in vitality, imagination, distinction, etc.; commonplace; prosaic or dull: a pedestrian commencement speech.

Not surprisingly, I think the term 'pedestrian' is a pretty apt way to describe the act of walking. It's lacking in vitality, it's dull, and commonplace. I completely understand that for many, walking is the best they can do and I completely support this.

I commend the countless folks who get out and walk every single day. It's great that you're doing it and there's unquestionably plenty of value in continuing to do so. Truly, my feelings towards the act of walking are just that...'my feelings'.

I know one day running will leave me behind and I may very well be reduced to simply walking. It's likely my perspective and attitude will change at this juncture and I will be thankful that I can do the act that I currently characterize as 'pedestrian'.

But, in the interim, I run because I just can't handle walking.

I run because 2:39 is still out there...

I once compared running to hunting during a preamble before a long run. The thrust of my preamble was that when we were knuckle dragging troglodytes living in caves, we'd track our prey for miles, for days, or for weeks in order to survive. Running was borne of necessity.

I think in many ways runners are hunters. Obviously, the 'prey' we hunt has changed quite a bit as food is way too accessible to most of us these days. Maybe our prey is a 5K personal best or perhaps a Boston qualifying time.

I suppose I run because I believe there is still big game out there for me to tackle. Slaying a mongoose (aka-a 5K) is old hat. But, taking down a lion (a marathon personal best) is a totally different story.

What I'm hunting (and have been for the past 5+ years) is the elusive and enigmatic sub 2:40 marathon. This one is a beast unlike any other. I've found myself tantalizing close to knocking this one off time and again. But, I've never quite managed to do it.

Every time I hit the road these days, I swear I can smell it out there somewhere. Every run I complete, I hope will bring me one step closer to slaying the one beast that has eluded me all this time. It's a hunt that has almost taken on mythical qualities.

I'm reminded of Arthur's quest for the holy grail or Shackleton's journey across the Antarctic continent. What drove these men to such lengths in pursuit of something that likely seemed absurd to many? What is it that keeps me hunting this goal despite failure?

I think when you come close to achieving a goal, but fall short (sometimes numerous times), you almost inevitably become more driven to achieve said goal. Again, the first hunters were 'persistence' hunters. These hunters were not the strongest animals on the planet or the fastest, but they ENDURED. They wore their prey down.

I suppose I continue to hunt the 2:39 marathon because I figure sooner or later, I'm going to wear down my prey and eventually it will succumb to fatigue. If it works for tracking down a gazelle, why not a 2:39 marathon?

Succeed or fail, there will always be the thrill of the hunt and this is something that never gets old.

I run because there is no other option.

I've been thinking a lot lately about why I run. A large part of this self exploration has been catalyzed by an idea about a project I'm contemplating tackling in 2011 which is (shockingly enough) largely about 'why people run'.

There are at least a million different answers and a million different stories and virtually all of them are compelling. For some, it's a matter of changing their lives by losing weight, doing something they never thought they could do, or feeling healthy.

For others, it's a social thing. They do it not necessarily because of the running, but because they're looking to 'commune' in some way, shape, or form. Whatever the reason, they show up and they run and somehow it gives them what they need.

So, I've been giving a lot of thought to why I do it myself. What does it mean? Why is it that a day simply doesn't feel complete without running...even if it's just a mile?

Interestingly, the first thought that came to mind is that there is no other option. Obviously, this isn't 'really' the case in a literal sense as there are a million other things that I could do (and that I never have). Maybe basket weaving would really light my fire.

But, there's nothing else out there that I know of or have experienced thus far that consistently makes me feel more alive and optimistic (or at least less jaded) than logging a few miles on the road.

Running is often about moving forward in the best way we know how despite adversity and despite uncertainty. It's a cliche, but running is like life. At the end of the day, what choice is there in life but to move forward to the best of our ability despite fear and uncertainty?

Fear and uncertainty never really go away, you just get better at dealing with it...or reconciling yourself to it. The only way to really do this is to embrace the opportunities to confront fear and uncertainty again and again and again. So, I hit the road...time and again.

Maybe you can't run faster, but there's only one way to really find out. Perhaps another mile will kill you, but chances are it won't and would you rather live with the regret of never really knowing?

What does life look like when you let fear and uncertainty prevent you from moving forward in some way, shape, or form? Well, it kinda looks like death...or at least it does to me.

So, I guess the first thought that came to mind today when I thought about 'why' I run is that running acts as a reminder to me that when you stop moving forward, you aren't really living. Maybe that's why most people hate treadmills. Treadmills merely provide the illusion of moving forward.

When I'm out on the road, I'm embracing the possibility that I can move forward despite whatever obstacles get in my way. Really, there is no other option....unless death is your bag.

Sunday (12/26) Long Run Description

We have a change of scenery on Sunday with a visit to Lake Merced.

Sunday’s Lake Merced Run!

We are meeting on the NORTH SIDE of Lake Merced. Specifically, we are meeting at the HUGE parking lot on the NORTH SIDE of Lake Merced. Again, here's a map link that should help you get oriented- North Side of Lake Merced.

This run is pretty straightforward. EVERYONE will do a full loop around the circumference of Lake Merced in a clockwise direction. There is a path that runs all the way around Lake Merced, so this should be manageable for everybody.

Roughly halfway through the loop around Lake Merced (2-2.5 miles), there is a port-a-potty and a couple water fountains if you need to make a pit stop.

After 2-2.5 miles, there is a decent stretch where you will be running slightly uphill, so pace yourself accordingly.

After completing a full loop of Lake Merced, you will have logged 4.45 MILES (roughly). Once you've finished a full loop around Lake Merced, head NORTH on Sunset Boulevard There is a path that runs parallel to Sunset Boulevard on the LEFT. This is where you want to run.

The cross streets are 'roughly' alphabetical so pay close attention to the cross streets as you are running. Everyone will run along Sunset heading North towards Golden Gate Park.

Eventually, you will arrive at the intersection of Sunset & Quintara. Beginner level runners will turn around here and head back to the Lake Merced parking lot for 7 MILES!

Everyone else will continue running up Sunset to the intersection of Sunset & Moraga. Intermediate level runners will turn around here and head back to the Lake Merced parking lot for 8 MILES!

Advanced and Race level runners will continue running along Sunset to the intersection of Sunset and Irving. Advanced level runners will turn around here and head back to the Lake Merced parking lot for 9 MILES!

Race level runners will continue running on Sunset towards Golden Gate Park. Eventually Sunset runs underneath an overpass (this is Lincoln you are running underneath) and right into Martin Luther King. Take a LEFT on Martin Luther King and run to the intersection of Martin Luther King & Chain of Lakes Drive East

Take a RIGHT on Chain of Lakes Drive and follow Chain of Lakes Drive until it intersects with JFK. Take a RIGHT at JFK and follow the trail on the right of JFK into Golden Gate Park. You will pass the Bison Paddock (on the left) and eventually reach Lake Spreckles (on the left).

There is a water fountain next to Lake Spreckles if you need to make a pitstop. There is also a restroom near Lake Spreckles. Turn around here and head back to Lake Merced for a total of 11 MILES!

A Deep, Dark Secret..

There's a part of my past that not many people know about. There's a part of my past I share with few. It's a part of me I'd prefer not to think about and prefer that no one ever know about.

But, I feel compelled to get this deep, dark secret out. Maybe it's about catharsis. Maybe it's about getting older. So, at long last, here it is...I was into professional wrestling when I was in middle school.

I subscribed to the magazines. I went to a live match. It was Hulk Hogan versus Paul Orndorff(Mr. Wonderful was his nickname). I had a trampoline in my backyard growing up and would actually practice some of the moves I saw on television.

Exactly why I was into professional wrestling has always been a bit vexing. But, I recently stumbled onto a video clip of a match I saw when I was about 13 and now I think I understand why I was into it and oddly, it also kind of explains why I am into running.

If you've ever watched a wrestling match, the 'storyline' is effectively the same thing over and over again (or usually is).

The 'hero' is put through a world of hurt at the hands of some heel. The hero gets the hell beat out of him by said heel for most of the match. Despite the incredible pain the heel puts said hero through, the hero emerges victorious.

It's a very simple and contrived message, but a powerful one for many. If you're a good person and you can endure a world of hurt, good stuff happens for you at the end of the day.

I never really learned how to effectively execute a suplex on the trampoline. Nor did I master the devastasting power of a pile driver....or even a power slam. So, my dreams of becoming a professional wrestler were shattered at an early age.

Fortunately, I discovered running and I discovered that I could still be heroic even if I would never be a professional wrestler. I said my prayers (to the running gods), I took my vitamins (pasta, powerbars, water), and I never went wrong (I never finished last).

I have endured incredible pain/discomfort, felt down and out, and still rallied for one more mile inexplicably. I have been hit with a steel-chair of pain in the latter stages of a run and somehow found a way home. I've laid it all on the line and somehow came out on top against all odds.

Perhaps that's why when I feel at my best, I'm not just Matt. I'm 'Marathon Matt'.

Sisyphus was likely a runner....

For the past five years or so I’ve been haunted by a goal. Actually, it’s really become more of an obsession at this point. Sisyphus has nothing on me. Seemingly every time I get close to this goal, the rock falls back down the hill on me and I find myself pushing that rock back up the hill. Foolish? Maybe. Crazy? Likely. But, I’m not ready to pack it in yet.

It all started uneventfully one October morning in Chicago five years ago. I found myself lining up for my fifth marathon. It was a fantastic day and I was feeling as sharp as I ever had. The gun went off and I was rolling. I blew through the first mile in 5:45 and felt like I was walking. Fortunately, I had the good sense to rein things in a bit.

I locked in my target pace and flew through the first 13.1 miles in 1:20. I didn’t have any real target time in mind, but given how strong I felt, I figured a 2:40 or possibly a 2:39 was within my grasp. GI issues would derail this idea around mile 21, but I was left with a more than respectable 2:45 which was a 10+ minute personal best.

I figured I would surely be toeing the line again soon and the goal of cracking the 2:30’s would happen. It wasn’t a question of if, it was just a question of when. Surely, I wouldn’t have to wait more than a year to make this happen. Never take anything for granted.

2006 was largely a washout as plantar fasciitis all but hobbled me. The first half of 2007 was no walk in the park as I was recovering from surgery from the foot demon (as I affectionately refer to plantar fasciitis). As 2007 came to a close, I found myself wondering how 2+ years had passed and I not only had not run a marathon, I had come no closer to that 2:39 time.

2008 rolled around and in an act of near desperation threw out my rigid trainers and threw on the Nike Frees. Veritable miracle workers, the Nike Frees seemed to liberate me from the running doldrums I had been in for the past two years. The summer rolled around and for the first time, I was thinking marathons again. Perhaps I could push that rock up the hill at last.

Naturally, that annoying 2:39 time popped into my head again. I trained harder than I had in 3 years, but the sad reality is that it had been 3 YEARS since I had conquered 26.2 miles and while I was in great shape, I didn’t feel that I was in the kind of shape to pull down a 2:39.

So, I decided I’d go for a 2:45 and anything faster would be gravy. Things went swimmingly and I managed a 2:43. I was happy, but like a demon that can’t be exorcised, the 2:39 lingered, taunting me. Surely, 2009 would be the year to make it happen.

2009 started with a bang. I was running at a very high level and once again the idea of running a 2:39 wasn’t a matter of ‘if’, but ‘when’. Surely, I’d take care of business this time. Once again, I was thwarted as plantar fasciitis made a guest appearance in my other foot. After pushing the rock uphill, once again it came tumbling back down on me.

In an act largely motivated by pride, I showed up at the California International Marathon at the end of 2009 with the goal of 2:39 still taunting me. Once again, I knew I wasn’t ready given my battle with plantar fasciitis earlier in the year. But, just showing up that day was a victory. Surely, 2010 would be my year to exorcise this demon once and for all! Right.

Bolstered by my performance at CIM at the end of 2009, I ramped up my mileage and built a tremendous base for several months. I layered on some quality speedwork in the late spring and looked to the Seattle Rock N’ Roll Marathon in June for my 2:39 effort. I was mere weeks away from FINALLY posting a 2:39 and there was no doubt in my mind I was ready.

My second to last long run before taper got off to an excellent start. I was comfortably knocking out 6:00 minute miles and I had visions of crossing the finish line liberating myself of this goal that had become an albatross. Then, my leg started to hurt. No, my leg REALLY started to hurt. This was nausea inducing pain. I had felt this once before and it was when I fractured my femur in 1999. Sadly, my instincts were correct.

Mere weeks away from running a 2:39 and I was thwarted yet again. It was only in the summer of this year after coming so close did I begin to wonder if there was some kind of cosmic force out there that simply would not allow me to achieve this goal. I shed a few tears, threw myself into some crosstraining, and waited (impatiently) to run again.

In the fall, I started to casually wonder about a spring marathon. My mileage had been gradually, organically creeping up and I was feeling pretty strong. My winter program was about to launch and I thought I could start putting some speedwork into the mix.

En route to a meeting less than 48 hours from program launch, I was rear ended at a controlled intersection. My car was totaled. I had a few broken ribs and for the second time this year was staring down at least 4-6 weeks without any running. That plan for a marathon in the spring of 2011 sadly fell by the wayside.

On the upside, I’m alive. I will heal. I’ve got a new car. I ran a few miles on the Alter-G treadmill. As crazy as it may sound, I’m not giving up on that 2:39. Until the universe puts me down once and for all, I’m going to keep swinging because that’s what being a runner is all about and ultimately, that’s what life is all about. Sisyphean or not, I will keep pushing forward.

In the words of Andre Agassi, ‘I don’t have the answers. I don’t claim that I do. Just keep fighting and hopefully something good happens.’ Keep fighting the good fight in 2011.

Tuesday (07/03) Route Description

TUESDAY'S RUN COURSE! (Disregard the 'San Rafael' reference. This course is in San Francisco)

A BRIEF DESCRIPTION OF TUESDAY’S RUN-

In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard for roughly 1/2 mile until we reach the grassy, volleyball court area on the right. Take a right and cut through the volleyball court area and run through the parking lot behind it. Turn LEFT onto the Marina Promenade which is a fire road/dirt trail.

Continue running on this path for roughly a mile. Eventually, this path will veer to the right towards the Warming Hut. Continue running towards the Warming Hut. For the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES! Beginner level runners will turn around and head back to the monkey bars for 4 MILES! *Note-there are water fountains/restrooms adjacent to the Warming Hut.

Everyone else will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Intermediate level runners turn around here and head back to the monkey bars for 5 MILES!

Advanced level runners will also turn around here. Once you get back to the monkey bars continue running SOUTH along the paved path past the Marina Safeway and UP the hill we crested on Tuesday on our way to Aquatic Park. Advanced level runners will crest this hill and run to the point where the path starts to head down towards Aquatic Park and then return to the monkey bars for 6 MILES!

Race level runners will continue down the hill into Aquatic park. Run along the sidewalk adjacent to the waterfront. You will turn around At the end of Aquatic Park/Edge of Fisherman’s Wharf. There is a large, circular cul-de-sac at the end of Aquatic Park. This is where you turn around. Return to the monkey bars for 7 MILES!

Kathryn Hughes Race Week Flight Plan

The blood, the sweat, and the tears will all pay off on Sunday! Your focus these next few days should be on taking care of yourself and making sure you've got all your ducks in a row. The content below should have you good to go on race day!

Thursday-

-Identify your race day wardrobe. Make sure whatever you choose is something you're comfortable running in. Plan for the weather conditions! Take a look at the extended forecast and plan accordingly!

-Scout the course. Here is the Silicon Valley Half Marathon Course Map.

-Lube if necessary. Some of you have complained about blisters on your toes/feet and chafing during the course of our training. Well, there's a handy product out there called 'Body Glide' that you can apply to your feet, thighs, underarms, or any other area where you encounter friction based irritation that will help reduce/eliminate this. It may be time to invest in some. Alternatively, you can use Vaseline, but it can be a bit on the greasy side.

-Schedule a sports massage. Some of you may have some residual soreness/tightness that has been bothering you these past few weeks. Now is the time to be a bit self-indulgent.

In addition to taking an extra day off and/or cutting a workout short, indulge in a nice sports massage to help knock out those last few kinks. I'd recommend scheduling one for Thursday or Friday,ideally.

Friday-

-Nail down race nutrition items. Hopefully, you've identified a gel, gu, or some other nutrition product to consume during your long runs. Remember that you should be consuming one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.

If you anticipate being out on the course for 2 or more hours, this means you will need 2-3 gels/shots/blocks/etc. Water and some kind of sports drink will be provided at the start and at various during the race, so try to coordinate consumption of gels,blocks, etc. in conjunction with the water stops.

Just a reminder that roctane, chomps, gels, bloks, etc. should be washed down with WATER, NOT A SPORTS DRINK.

-Focus on complex carbs. OK, we're a couple days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.

Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores(primary fuel source) are topped off.

This doesn't mean eat carbs EXCLUSIVELY! But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.

-Hydrate properly. As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively.

You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race. While we're not anticipating a hot day, you still will lose fluids even if you're not sweating profusely. Make sure you're getting plenty of water, sports drink, juice,etc. in the days leading up to the race.

-Get a good night's sleep. Given the early start time we have on Saturday and some pre-race nerves, it's not unlikely that you may not get a ton of sleep the night before the race. Ultimately, this isn't a big deal and has not proven to have a significant impact on race day performance by and large.

So, don't sweat it too much. BUT, try to make a conscious effort to get a solid night's sleep on Thursday. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Saturday-

-Get your race bib. The Race Expo is open from 10AM-4PM on Saturday at The Hilton Hotel at 300 Almaden Boulevard in San Jose. You CANNOT participate in your event without a race bib and you CANNOT pick up yor race bib on race day!

Here is a link to the expo for more details- Silicon Valley Expo Details.

-Eat dinner early. Given the early race start time on Saturday morning, I'd encourage you to target 5PM or 5:30PM to get your final meal of the day.

Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat. If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.

-Lay out your outfit for race morning. I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed.

This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.

-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing). This three pronged approach virtually GUARANTEES you will be up in the morning on time!

You should plan on being near the race start area ABOUT 45-60 MINUTES PRIOR TO START! Make sure you allow enough time to at least have something small to eat before you head out for the race. This may mean getting up EARLY.

Sunday-

-ARRIVE AT THE START AREA ABOUT 45-60 MIN. PRIOR TO THE RACE! I'd STRONGLY encourage all of you to arrive about 45-60 min. early. This gives you time to warmup, use the bathroom, change clothes, and get positioned near the start.

-Pace Accordingly! OK, so you're probably going to feel pretty amped when the gun goes off, but please HOLD BACK and PACE ACCORDINGLY! You 'should' have a solid handle at this juncture on what you can maintain for 13.1 miles.

RESIST the urge to go out fast. If anything run a bit SLOWER the first few miles and EASE into your comfortable, conversational pace. I want to make sure you have something left in the tank those last few miles!

-Take water/sports drink at every opportunity. Even if you aren't necessarily feeling thirsty, TAKE IT ANYWAY! Some of you may have heard of 'hyponatremia' which is often associated with taking in too much water.

Let me emphasize that 'hyponatremia' is MOST PREVALENT in marathons where elapsed time on the road exceeds 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.

-How to handle water stops/stations on race day-There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE!

Let the other runners slow down and bump into each other to get their water and sports drink. Try to go to the LAST TABLE you see at the water station to avoid slowing down or possibly stumbling. Certainly you can walk through the water stations if you like.

-How to drink water and/or sports drink on the run-When you get your cup of water or sports drink, pinch the top of the cup closed and fold one of the corners over so you effectively have a small, narrow 'spout'.

Pour carefully into your mouth. If you don't want to walk through water stops/stations, this is the best way I know of to drink while running.

-Take a gel, gu, clif shot, clif block,etc. every 45-60 minutes. Make sure you get some simple carbohydrates (gels, gus, clif blocks,etc.)in your system every 45-60 min. This will help you continue to perform at a high level. Make sure to wash any gels, gus, etc. down with WATER not sports drink.

-Be mentally tough! You've done the work. You've endured the long runs. You've tapered. You know how to fuel/hydrate properly. Remind yourself of all the hard work and preparation you've done those last few miles when you might be feeling a bit tired. YOU CAN DO THIS!!! YOU ARE READY FOR GLORY!

-Expedite race recovery. As quickly as possible, get a quality combination of carbohydrates/protein in your system (remember 4 carbs: 1 protein is OPTIMAL for recovery. Chocolate Milk has this ratio.)

I'd also encourage you to walk around for a few minutes to help increase circulation and help flush the lactic acid out of your system. ADDITIONALLY, make sure to rehydrate as soon as possible! Get some water, heed, and/or other fluids in your system ASAP! If you have a stick or foam roller handy, spend some quality time with it!

Saturday (1/28) Route Description

SATURDAY'S RUN COURSE!

A BRIEF DESCRIPTION OF SATURDAY'S RUN-

We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run.

Everyone will follow the pedestrian crosswalk and turn LEFT onto Halleck. You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln.

Take a quick LEFT across the pedestrian crosswalk and then an IMMEDIATE RIGHT across the pedestrian crosswalk onto FUNSTON AVENUE

Continue running up Funston. You should see the Presidio YMCA on your left as you head up Funston. Continue up Funston for a few more blocks until you reach the intersection of Funston/Moraga.

Take a right on Moraga and take another RIGHT on Mesa Street. Follow Mesa back towards Halleck. (Mesa Street runs PARALLEL to Funston Ave.). You will follow Mesa until it runs into Lincoln. Head back down Halleck and TURN LEFT UPON REACHING MASON! This is 2 MILES.

Continue running on the paved path along Mason past SportsBasement. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss).

Continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'.

Turn around here and head back to the monkey bars along the Marina Promenade (this is the 'dirt' road closest to the water) for 6 MILES!

Losing to win...

I spent my fall becoming acquainted with the sport of running. Becoming enamored with the sport of running would actually be a more accurate way of describing it. My first season of cross country had been a revelatory experience that opened my eyes to a world of possibility and opportunity. Nothing affected me the way the act of running did.

I fell under the spell of Tom Dowling who was an Olympic development coach. He had taken at least a vague interest in me and I followed his words and direction ardently. The onset of shorter and markedly colder days did little to cool my passion for hitting the road as I built my endurance base in preparation for spring track season. Tom had me convinced the cold days and nights would pay dividends in time.

There were no races on my schedule that winter save one….the ‘Gobble Wobble’ which not surprisingly took place on Thanksgiving morning. For most this 4+ mile run provided an opportunity to rationalize gluttony later in the day. But, for me, this race would be my Olympics. I had ‘participated’ in this race before and placed 20th. But, that was before I was a ‘runner’. Having transformed into a runner the past few months I was no longer content to merely participate.

For inexplicable reasons, I was bound and determined to win this race. I had never won a race before and I had no idea who was participating in this race. But, some of the boldest decisions I have made have been borne of naiveté and ignorance. What was important is that I ‘believed’ I could win and that’s usually where things start.

While there was much I didn’t know as the race started there were a few things I did know. The course was a 4.5 mile loop around Lake Quivira. I knew this course intimately as I ran it almost every day. The majority of the course was flat. The toughest part of the course was roughly 4 miles into the race where a staggering incline of about 250 meters materialized. This incline would take the wind out of anyone’s sail.

I felt relaxed and comfortable during the first mile of the race despite the fact that I wasn’t anywhere near the front of the pack. I was about 15 spots back. I knew the course well, but I knew myself better. I never liked to be in front and I warmed up slowly. My only real gifts as a runner included the simple ability to endure and a monster finishing kick …if I could summon it.

I viewed races as a war of attrition. I was confident most of those in front of me were not terribly seasoned runners and would come back to me over the course of the next several miles. I was also confident in my own ability to endure and figured I could stay in the hunt for most of the race.

I gradually moved up into the 10th spot and could see a number of runners within striking distance. Many of those in front of me were members of a rival high school’s cross country team. While I really didn’t care who was in front of me, the idea of knocking off the rival high school’s cross country team single handedly would have been a nice bonus.

This far fetched idea became a bit more tangible as I entered the last mile or so of the race. I moved up a few more spots and off in the distance I could see ‘3’ runners moving smoothly in a pack with no one near them. They were all wearing race singlets from the rival high school.

They were running stronger than anyone else I had encountered that day. I suspected these three stood between me and victory at the Gobble Wobble. I threw in a bit of a surge to close the gap between us. The gap shrank and none of them bothered to glance behind them. I loved flying below the radar.

Looming in the distance was the aforementioned incline which looked much more formidable at this stage of the game. I had pulled up right behind what I assumed was the lead pack as we approached the base of the hill. Without much thought, I made my move and attempted to pass them going uphill.

I wasn’t sure if this gamble would pay off, but I knew at the very least it would rattle them. A few expletives from one of the guys as I passed him confirmed my hunch. They had no idea I was there and were more than surprised to see me pass them heading up hill. I hoped this move would serve to break their spirit.

This move took a reasonable amount out of my already leaden legs and laboring lungs as I reached the crest of the 250 meter monstrosity. Gasping for breath, I had pulled into first place, but the three runners I passed were too close for comfort.

On the other side of this hill was an equally marked downhill that would take a toll on the strongest, most well rested quads. Grudgingly, I rolled downhill and tried to let gravity do the work as much as possible. I was laboring and I knew my move had been strong, but perhaps it wasn’t enough to pull ahead for good.

Reaching the bottom of the hill, I tried to use my momentum to keep things turning over at a fast clip, but both the legs and lungs were pretty shot. Complicating things further were the three runners behind me who far from being broken, were giving chase.

Their heavy breathing and footfalls served as a stark reminder that this race was far from over. I knew this wasn’t really the Olympics and there wasn’t really a gold medal at stake, but I had worked hard to put myself in a position to win and despite whatever fatigue I was feeling, I wasn’t going to relinquish my spot without at least drawing blood.

I could almost feel their breath on my neck as I struggled to maintain pace for the next quarter mile or so. I knew that the only chance I had at holding them off was throwing in a finishing kick, but the legs were not happy and the lungs weren’t exactly sunshine and roses either.

The finish line was within sight with about another quarter mile to go. The three horsemen of the apocalypse were not backing off, but they weren’t passing me either. I played my last card and somehow mustered a half baked finishing kick in the last 200 meters. My vision narrowed as I careened towards the finish line on empty.

I doubled over feeling lightheaded and seeing stars. I had managed to single-handedly beat the rival high school cross country team and win my first race. I would have been elated if there was anything left in the tank. A race official slowly approached with a stick in her hand. She handed me a stick with the #2 on it.

While victory had been the goal, there wasn’t much disappointment I felt at falling a spot short. At the very least, I learned that having a winning mindset when approaching a race will put you in a position to have a chance at victory. For every race I ran after the Gobble Wobble, I always believed that I had a chance to win. It’s one of the most important lessons one can learn, ultimately.

While most of us may not be in a position to win races, believing that you ‘will’ complete a half marathon, believing that you ‘will’ run a personal best, believing that you ‘will’ accomplish whatever running related goals you have in mind is easily as important as any actual training you do.

Saturday (03/26/111) Course Map/Description

We'll be running through Golden Gate Park on Saturday. Here are a few things to keep in mind before I dive into the details around the course:

1)You will be running gradually uphill for the first half of your run! This course isn't terribly steep, but there is a GRADUAL uphill for much of the first half of the run. Keep this in mind as you may need to dial back your pacing a bit when you head out.

2)Watch your footing! There's a reasonable amount of this run that will take place on a dirt path/fire road. This means small rocks, tree roots (sometimes), and uneven ground at times. I don't want to see anyone take a tumble. Stay tuned in! This is particularly important for those of you who wear MP3 PLAYERS! Stay particularly alert on the RETURN when you will likely be a bit fatigued and traveling gradually DOWNHILL!

3)Water Stops. Roughly a mile into the run (not too far after you pass the Bison Paddocks on the left) there is water fountain on the LEFT adjacent to Lake Spreckles. Also there is a water fountain at the intersection of JFK/Transverse on the LEFT side of JFK. These descriptions will make more sense once you read my course description below.

Ok, enough of the preamble. Let's get down to it!

Here’s a course map for you to peruse-Saturday’s Course Map

Course Description

We will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.

You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.

Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain.

*NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!

Continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly half a mile. You will see a large funky looking building approaching on the right. This is DeYoung Museum. This is 2.5 miles!

Continue running on the RIGHT side of the dirt path for roughly half a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Conservatory) There is a pedestrian crosswalk. THIS IS 3 MILES! CROSS OVER TO THE LEFT SIDE OF JFK AND KEEP RUNNING.

B-7 MILES. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES! There will be a ‘FF 7’ in chalk on the ground at this intersection.

I-8 MILES. Intermediate level runners will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle! You will run along the panhandle for roughly half a mile along OAK. One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. This is 4 miles. There will be a ‘FF 8’ in chalk on the ground. Turn around here and head back to the Beach Chalet for 8 MILES!

A-9 MILES W/7 MIN. TEMPO Advanced & Race level runners will run past Oak/Central. The panhandle will eventually end and you will find yourself running on the sidewalk along Oak Street. Run to the intersection of Oak & Scott. This is 4.5 miles. Both Advanced & Race level runners will turn around and head back to the Beach Chalet for 9 MILES.

R-11 MILES W/6 MILES @ TARGET HALF MARATHON PACE. Upon returning to the Beach Chalet, Race level runners will head SOUTH along the paved path that runs parallel to the Great Highway to the intersection of Great Highway & Moraga. Turn around here and head back to the Beach Chalet for 11 MILES.

For your 6 miles at target half marathon pace, I'd suggest segueing into target pace at 3 miles (in front of the Flower Observatory) and maintaining this pace all the way to Oak/Scott AND back to the Beach Chalet. This is a solid six mile stretch. Run easy for the last two miles along the Great Highway.

Tuesday Marina Running Route Description (8/9/14)

Tomorrow, you will be logging between 3-6 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

TUESDAY EVENING'S RUN COURSE!

A BRIEF DESCRIPTION OF TOMORROW'S RUN-

We will head SOUTH along the Marina towards Fort Mason Hill. Crest this hill and head down into Aquatic Park. Run along the waterfront into Fisherman's Wharf. You will be on Jefferson.

Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running to the intersection of Jefferson/Powell. There is a large art gallery on the right. This is 1.5 miles. Beginner runners turn around here! Head back to the monkey bars for 3 MILES!

Everyone else will running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone restaurant on the right. This is 2 MILES. Intermediate runners turn around here. Head back to the monkey bars for 4 MILES!

Advanced and Race level runners will continue past Embarcadero & Bay. 1/2 a mile later you will encounter the intersection of Embarcadero/Green. This is 2.5 MILES. Advanced runners turn around here. Head back to the monkey bars for 5 MILES!

Race level runners will continue running along the Embarcadero all the way to the MAIN entrance of the Ferry Building. This is 3 MILES. Race level runners will turn around here. When you get back you will have logged 6 MILES!

Higher Ground

Some songs stick with you. Maybe you associate a song with your first kiss. Or perhaps a certain tune reminds you of childhood memories. While I don't listen to music frequently when I run, there are certain songs that I always tie to running.

There are a multitude of songs that reside on my running playlist, but there is one that towers above all the rest. That would be the Red Hot Chili Peppers cover of Stevie Wonder's 'Higher Ground'.

Every time I hear the opening barrage of drums from 'Higher Ground', I find myself wanting to hit the road and run hard. If there was ever a song designed to make one want to kick it up a notch or two, it's this one.

'Higher Ground' is a relentless uptempo assault that can power you through some tempo running, an interval at the track, or a lengthy surge out on the road. Coupled with the driving tempo this tune cranks out are lyrics that serve as a catalyst for pushing a bit harder or running a bit faster all in the service of reaching 'higher ground'.

But, the primary reason why this one holds a special place in my heart and permanent residence at the top of my running playlist is because it is tied to memories of the first race I won back in days of yore.

About an hour before my race, I fast forwarded to 'Higher Ground' on my bootlegged tape of Mother's Milk on a battered yellow Sony 'Sports' Walkman. I listened to this track about six times before what could have been my last track race of the season.

Placing first or second place in this race (a 2 mile war of attrition) was the only way to extend my season. I had never won a race and only placed second a few times in the past.

I toed the line feeling strong and ready to go after this race with a vengeance. But, everyone else in the race was in the same position as me. Effectively, it was win or go home.

The race unfolded and I was comfortable hanging out in the middle of the pack within striking distance of 1st or 2nd place. I had trained well for this race and was peaking at the right time, but placing second let alone winning a race was relatively unfamiliar territory for me.

Whether it was peaking at the right time or confidence borne from listening to 'Higher Ground' before the race, I made my first (and only) move with about 1000 meters to go and pulled into first position. With the rest of the pack breathing down my neck, lyrics from 'Higher Ground' were stuck on repeat in my head, 'Nobody's gonna bring me down. Til I reach the highest ground.'

Much to my surprise, I held everyone off and placed first qualifying for the state championship for 2 miles. I can't promise 'Higher Ground' will help you win a race, but this stellar tune has never failed to help me get through that extra mile or push through fatigue for a few more minutes. BTW, listen to Stevie Wonder's original version...it's fantastic as well.

Sunday (7/15) Route Description

We are meeting on the NORTH SIDE of Lake Merced. Specifically, we are meeting at the HUGE parking lot on the NORTH SIDE of Lake Merced. Again, here's a map link that should help you get oriented- North Side of Lake Merced.

Here's a link to the course map-

Sunday’s Lake Merced Run!

This run is pretty straightforward. EVERYONE will head around the circumference of Lake Merced in a clockwise direction. There is a path that runs all the way around Lake Merced, so this should be manageable for everybody.

The first couple miles are largely downhill. Once you reach the south end of the path you will have logged 2 miles. There will be a 'MM2' in the middle of the path in chalk. Beginners will turn around here and head back to the parking lot for a total of 4 MILES!

Everyone else will continue running around Lake Merced. After completing a full loop of Lake Merced, you will have logged 4.5 MILES.

Once you've finished a full loop around Lake Merced, head NORTH on Sunset Boulevard There is a path that runs parallel to Sunset Boulevard on the LEFT. This is where you want to run.

The cross streets are 'roughly' alphabetical so pay close attention to the cross streets as you are running. Intermediate level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Sloat. Turn around here and head back to Lake Merced parking lot for 5 MILES!

Advanced and Race level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Ulloa. Advanced level runners will turn around at this intersection and head back to the Lake Merced parking lot for 6 MILES!

Race level runners will run past this intersection. Roughly half a mile later you will arrive at the intersection of Sunset & Quintara. Turn around here and head back to the Lake Merced parking lot for 7 MILES!

A History of Aggravations...Part Two

Bursitis, Spring 2004

After fracturing my left femur in 1999, it would be a few years before I conquered my first marathon and managed to post a Boston qualifying time.

Entering 2004 with a qualifying time in hand, I registered for the Boston Marathon. But, a few months into 2004 I began to feel a disconcerting pain in my right hip that was not entirely dissimilar from what I felt in 1999 when I fractured my left femur.

Unnerved and still haunted by the most traumatic running related injury I had ever experienced, I demanded an xray and mri. While the xray came back negative, my orthopedist indicated it appeared there was a fracture in my right hip as per the mri.

I couldn't believe that I had sustained what sounded like the exact same injury in the opposite hip. Fortunately, my orthopedist would quickly recant this statement indicating that in actuality I had bursitis in my right hip. I'd take an inflamed bursa sac over a fractured femur any day of the week.

Sadly, Boston would not be in the cards with this diagnosis as it would take nearly a month for the pain/inflammation I was feeling to fully subside. Time and two shots of cortisone would finally take care of it, however.

The only real insight I gleaned from this one was that I likely was overtraining. Whether it was too many miles or too many INTENSE miles, this injury was clearly tied to my training approach.

Achilles Tendonitis, Summer/Fall 2004

While Boston came and went in the spring of 2004, I remained hopeful that I could still manage a solid marathon later in the fall or winter and salvage the year with a quality race.

The Chicago Marathon became my target as I ramped up my training during the summer. I had broken 3 hours for the first time at this event in 2003, so this event had a special place in my heart. Built for speed, Chicago presented a tantalizing opportunity to post yet another personal best.

But, as my training started to approach taper a nagging discomfort reared its ugly head in my left achilles. Unwilling to jettison my training given I had already been derailed earlier in the year, I stubbornly trained through this aggravation which meant I spent an inordinate amount of time icing, stretching, and massaging my left achilles and calf.

While the achilles held up, I toed the line on race day not sure if I could even complete the marathon let alone post a personal best. Fortunately, it was right around this time I came to understand I was a bit of an overstrider. Which meant I was placing more stress on my calves/achilles than I should.

With this in mind, I tried to focus on taking light/quick strides throughout the race to minimize any strain/stress on my already balky achilles. Once again, fate would smile on me as I managed to complete the race and squeeze out a modest personal best.

However, the left achilles still flares up once in awhile reminding me that virtually no running related aggravation/injury should be trained through and some never fully go away if you don't treat them properly.

Plantar Fasciitis, Summer/Fall 2006

While I have encountered a number of running related aggravations and injuries over the years of varying degrees of severity, nothing has driven me so close to the brink of insanity like plantar fasciitis. In my attempts to get rid of this albatross, I came to regard it on more than one occasion as a demon that had taken up residence in my foot. Unfortunately, even a ritual exorcism wouldn't get rid of this one.

My first encounter with this monster occurred in the summer/fall of 2006. The onset was subtle and insidious. A vague discomfort in my right heel in the morning that dissipated markedly upon walking around was the only sign of anything problematic. In short order, this vague discomfort would matriculate to near omnipresent pain that made walking to the farmer's market uncomfortable and running a veritable nightmare.

I likely spent thousands of dollars on bodywork, Active Release Technique, ice, Strausberg Socks, stretching devices, athletic tape, and everything in between to rid myself of plantar fasciitis. While all of the aforementioned helped to one degree or another, none of it rid me of this beast.

In an act of desperation, I opted for a surgical procedure that would induce trauma and serve to kickstart my body's healing process and allegedly get rid of the foot demon. The surgery would keep me away from running for a couple months and require copious amounts of physical therapy, but eventually I got back to running on a regular basis in 2007.

The real lesson I learned from my first battle with plantar fasciitis is not to take it lightly. Plantar fasciitis can set in and sideline you for MONTHS or YEARS in some cases. While it's always a good idea to be aggressive and proactive in treating any running related aggravation or injury, plantar fasciitis requires this more than any other aggravation or injury out there.

Once you've exhausted all the conventional treatment methods for plantar fasciitis, there aren't a ton of other options that don't involve surgical intervention, a lot of pain, and a LOT of money.


Plantar Fasciitis-THE REVENGE, Summer/Fall 2009

Apparently, plantar fasciitis didn't have enough fun with me in 2006, so it opted to make a return visit to my other foot in the summer/fall of 2006. Fortunately, I HAD actually learned something from our nasty encounter in 2006.

I was EXTREMELY aggressive in dealing with plantar fasciitis this time around. I hit it with everything at my disposal immediately. Cue massage, ART, graston technique, laser treatment, taping, etc. I coupled this with a marked reduction in mileage.

Fortunately, this return visit was relatively mild in comparison to what I dealt with in 2006. But, it was still a source of discomfort and made running unpleasant most of the time.

Once again, throwing money and treatment at my plantar fasciitis would do little more than reduce pain/inflammation. Eradicating it entirely proved to be as challenging as before. But, I discovered a new treatment method with a lovely moniker, 'dry needling'.

Dry needling entailed 'perforating' the fascia and inducing fascial bleeding. The idea was to induce trauma (not unlike what my surgery did years before) in order to fully engage your body's healing process. It took me some time to find someone who had experience with this treatment method, but I finally did. Dry needling was the closest thing to a silver bullet for plantar fasciitis I could find via my research.

That being said, dry needling sounded pretty uncomfortable. My initial impression was proven correct upon subjecting myself to this treatment. The specialist did her best to numb my heel, but the first injection of lidocaine felt like a dagger of flame. Breathing deeply did little to reduce the pain. Fortunately, the lidocaine kicked in just as I felt the needling begin.

The needling was one of the most disconcerting experiences I had encountered in awhile. There was minimal pain, but I could feel odd pressure deep inside of my foot and could feel almost a cracking sensation which was apparently the specialist identifying the worst adhesions in my fascia and 'needling' them.

Not too surprisingly, I couldn't walk comfortably for a few days after this treatment as it induced a MASSIVE inflammatory response. But, this unpleasant treatment method would pay dividends as I found myself running again just a couple weeks later and would salvage the year with a solid performance at the California International Marathon in December.

I suppose the biggest learning from this was that dry needling is an effective treatment method for plantar fasciitis....at least in my case.


Femoral Stress Fracture-Summer 2010

For nearly 5 years, I had been in one way, shape, or form training with the idea that someday I would crack the 2:30's for the marathon. I posted a 2:45 in 2005, a 2:43 in 2008, and had planned on doing so in 2009 before falling prey to plantar fasciitis.

2010 started on a high note as I found myself logging 10 miles/day at around 6:30 pace...comfortably. All I would need was 6:05/mile to swing a 2:39:59. In April, I pulled the trigger and signed up for the Seattle Rock N' Roll Marathon in late June.

I kicked my training up a notch layering on some speedwork and increasing my mileage a bit which is pretty much always a bad idea. But, I was gambling a bit as I had trained this way before and had positive results.

I knocked out a number of very high quality long runs that had me convinced I was in the best running shape of my life and a time in the 2:30's was going to happen.

One of my final long runs before taper was on the horizon. I was feeling ok, but there was a nagging heaviness on the outside of my right leg. I couldn't quite place it, but it seemed minor.

I hit the road with the plan of running 22 miles with most of these miles near my target pace. Within 6 miles, the nagging heaviness had become an unnerving, amorphous pain that I felt on the outside of my leg and above my knee with no rhyme or reason.

I know I have a high tolerance to pain as evidenced by the femoral stress fracture that felled me during Bay to Breakers in 1999. This pain felt frighteningly similar. This is the only kind of pain that has ever forced me to stop running. I tried to convince myself this was not a stress fracture, but the pain I was feeling was significant and was not alleviated by rest or foam rolling.

It would take an xray, mri, and bone scan to confirm my instincts. I had sustained a femoral stress fracture in my right leg. Fortunately, this was not an injury that would require surgery, but there was no chance of running Seattle and I was looking at several weeks (if not months) of not running.

What I neglected to mention is in the midst of my training cycle for Seattle, I was moving to a new apartment and doing most of the heavy lifting myself. My old apartment required walking up two decent sized sets of stairs. In the week or so leading up to sustaining the injury, I spent an inordinate amount of time carrying a variety of large, heavy objects down both flights of stairs.

I suspect it was this additional physical labor that simply sent my body over the edge. I was not doing a good job of giving my body the rest/recovery it needed and it finally gave out. Some lessons need to be learned again.

A History of Aggravations....Part One...

I recently found myself reflecting on my past or my 'history' of aggravations and injuries. What was the first one? Where did it begin? How did I overcome it? What (if anything) did I learn?

It's a cliche to say what doesn't kill you makes you stronger, but there is some real validity to this. A bone that is broken and heals properly will be stronger after the fracture...or at least this is what I've been told by a few MDs.

There's little question in my mind that one can become mentally stronger by overcoming an injury. In some respects, I think one can gain more in this department than any other. Chances are you'll learn how to train better or differently or simply learn when to pull the plug on a run.

So, without any further ado, I'm sharing my history of aggravations (or at least the 'big' ones). If nothing else, my battle scarred past may provide a way for you to identify something that is ailing you or learn how to bounce back.

Sprained Ankle, Spring 1992

I had fallen in love with running in the fall of 1990 and the romance was in full bloom as I entered my second season of track. I had gone from a 14:34 for 2 miles to a 10:34 in six months. I was regularly running 15-16 miles for my long runs. I was young and felt pretty invincible. Oh, how the mighty fall.

I was logging a few miles on the trails at Phoenix Lake with some teammates. It was (and still is) one of my favorite places to run. I remember heading downhill and some loose gravel under my foot slid and my right ankle buckled. I lost my balance. I felt something pop in my right ankle as I slide downhill.

The pain was unprecedented and screaming a few expletives didn't do much to assuage it as I struggled to get back up. Hobbling, I eventually made my way home, but quickly went to the hospital when I couldn't put any weight on the injured ankle.

It was a third degree sprain that required crutches and an aircast for several weeks. This first injury derailed my entire track season and still haunts me to this day as the ankle will always be a bit weaker than the other one. Contrary to popular belief, not everything that doesn't kill you makes you stronger.

But, I learned to protect this ankle and do what I can to strengthen all the surrounding tissues. It hasn't stopped me from running frequently and at a high level. The ankle is prone to tipping, but it's manageable.

Fractured Left Femur, Summer 1999

A seven year interval between running related injuries is pretty good. But, between the end of 1993 and 1997, I wasn't doing a ton of running. It was during training for the first marathon of my life that I incurred an injury that would derail me and bring me perilously close to never running again.

I had been running on a regular basis for the first five months of the year and was feeling strong. I toed the line at the Bay to Breakers that year with the intent to actually run the race and possibly post a personal best. About 4 miles in, I started feeling an excruciating pain in my left hip.

I'd never bailed out of a race for any reason, but I couldn't run anymore. I hobbled my way to the finish line and called my brother (who is an MD) and asked if it was possible I had a stress fracture in my hip. Highly unlikely was my brother's assessment.

So, I hobbled around for 2-3 weeks self diagnosing myself with IT Band Syndrome. I got a shot of cortisone hoping this would relieve the pain and a day later I was in pain that made me lightheaded and nauseous.

I went back to my orthopedist and demanded an x-ray just to 'rule out' the possibility of a stress fracture. x-ray revealed my worst fear, a complete compression fracture of the left femoral head.

I needed to have surgery immediately to insert pins my hip to stabilize the fracture. If the hip displaced, I could contract avascular necrosis and the hip could die....this mean no more running and hip replacement surgery for the rest of my life.

After a deep incision, the insertion of three metal pins, and several metal staples to suture the wound, I was far from running, but at least I knew my hip would survive and I would run again....some day.

A few months later I would have to choke back a few tears as I successfully ran a single mile through Golden Gate Park without pain. Running a marathon was the last thing on my mind, but this injury made me realize how much I loved being able to do it.

I'd be fine with never running a marathon in my life, but losing the ability to run at all put everything in perspective and this injury in many ways acted as a catalyst for a veritable 'running renaissance' that is still running strong today.

Stay tuned for bursitis, Achilles tendinitis, plantar fasciitis, and more!

Thank You...

I get lost sometimes. Sometimes I get mired in the details, the setbacks, the challenges, the chaos, and the general confusion that passes for life. I fail to see things that should be patently obvious...

I think anytime you do something for a long time, you can sometimes lose sight of what it is about what you do that is meaningful or important...just because you do it all the time...neural pathways harden and what was novel can sometimes become routine.

But, then every once in awhile you have a moment that provides a powerful and vivid reminder of what you're all about..and why you do what you do. Yesterday I was fortunate enough to have such a reminder.

People say 'thank you' to me often and I really appreciate it. But, truthfully, I don't always feel worthy of the gratitude and don't always know what to do with it.

It's not because I question the value of what I provide...I've seen firsthand what doors the work I've done can open and it never fails to surprise...or inspire. I love being in a position to do just this.

I suppose I don't always know what to do with gratitude because any gratitude expressed towards me is ultimately dwarfed by the gratitude I have towards the others thanking me.

But, let me give this a shot. Thank you for making me believe in what I do. Thank you for inspiring me to keep doing it. Thank you for reminding me of what's important.

In my darkest hours, just seeing you shines a light that never fails to illuminate the truth. Know that you are in my heart in small and big ways.

For all this (and much more).....I thank YOU.

Running...a cost/benefit analysis..

A big part of why many take up running as a sport is tied to the low 'cost' of entry. Put bluntly, running is perceived as a 'cheap' sport. While this is generally true, there are 'hidden' costs and benefits that are well worth delving into...particularly given the current economic climate.

If you're thinking about getting into running or questioning whether or not you should continue to run, consider the 'rough' cost/benefit analysis below. I would never claim the below is exhaustive/comprehensive, but I think this captures the highlights.

Start Up & Annual Costs

-Equipment

Unquestionably, running 'can' be a cheap sport. A decent pair of shoes, a technical training shirt, a pair of shorts, and a digital watch can be purchased for about $200.

With the exception of the shoes, these items will likely last at least a couple years. Assume 3 pairs of shoes per year if you're running on a regular basis and you're looking at roughly $400/year for shoes/apparel/gear.

-Training

Getting some quality shoes and equipment is a solid start, but without any knowledge of 'how' to run, you likely won't be running too far. Tack on a 10-12 week training program and you're looking at about an extra $120 every quarter. So, assume an extra $480/year.

-Net Annual Cost

What you're ultimately looking at is somewhere in the area of $900/year to run throughout the year. Bear in mind that a quality training program will likely include a technical shirt, a discount at a running specialty store, and other perks that may bring down the overall annual cost. Let's assume roughly $75/month.

This isn't too bad if you consider many outdoor fitness programs will run you anywhere from $200-$400 for 6-8 weeks of training. Assume an eight week program at $200 and you're looking at $1300/year just for training. That's just over $100/month. This is also sans shoes, equipment, apparel, etc.

A decent gym membership in the SF/Bay Area will likely run you $100/month. Again, this annual cost is sans shoes, equipment, apparel, etc.

In short, running is undoubtedly one of the cheapest options out there for staying fit. But, there are some 'hidden costs' associated with running that are worth taking a closer look at.

Hidden Costs

-The Cost of Injury

Running is a high impact sport given that running can subject your body to 3-10 times your body weight in impact force per footstrike. Even with the best shoes, equipment, and apparel you can find yourself with an aggravation or injury.

If you're lucky your aggravation and/or injury is minor and can be addressed with R.I.C.E.(Rest, Ice, Compression, Elevation). But, if your injury is more serious (and you want to run again), you'll likely need physical therapy, massage, etc. Assume roughly $100 for an average session with a physical therapist or massage therapist. Further assume 4-6 sessions for a single injury. You're looking at an extra $400-$600/year.

This underscores the importance of knowing what you're doing when you lace up your running shoes as 'most' running related aggravations/injuries are related to poor biomechanics/form and/or the flaws in training.

A quality training program can help with both of these items and hopefully significantly reduce the risk of serious injury risk and reduce the risk of potentially expensive treatment.

-Emotional/Psychological Cost

This item dovetails with 'the cost of injury', but can't be easily quantified. In some respects this could be the biggest hidden cost associated with running. Simply put, if you're a runner and sustain a significant injury that sidelines you for weeks or months, there's an emotional/psychological cost that can be non-trivial.

Significant injuries can hit your wallet hard, but can hit your heart even harder if you love the sport.

Every passionate runner I've worked with who has sustained an aggravation or injury has communicated the marked stress, anxiety, and fear that can accompany a physical setback. Questions such as 'Will I be able to run again? Will I be able to run the same way again? Should I continue to run?' are common...and stressful to confront.

There are all kinds of wonderful endorphins and natural anti-depressants being released when you run and as a runner you get hooked on this. Having it abruptly removed can absolutely take a very real toll emotionally and psychologically.

The Benefits..

-Convenience

Running has a clear advantage over just about every other sport/activity out there in terms of start up cost. But, consider the convenience of the sport. You can literally throw your shoes on and head out the door pretty much anytime you want. San Francisco weather typically never poses a real challenge to knocking out a few miles.

You don't need a gym and you're not dependent upon a glut of equipment to get a run in. This convenience makes running perhaps the most democratic sport out there. Anyone can (and does) do it.

-Efficiency

Running is one of the most taxing physical activities out there demanding a reasonable amount from all of your key physiological systems. Not surprisingly, running is one of the quickest/ most efficient ways to burn calories.

A single mile burns about 100 calories. Assume 30 mins. for 3 miles 3 times/week and you're looking at 900 calories/week burned which gives you roughly 46,800 calories burned annually with 1.5 hours of running invested per week. That's close to 13.5 pounds burned per year.

-Health

Virtually every week I stumble across new research revealing yet another way running improves mental, physical, and emotional health.

Running slows the aging process. Running makes your heart stronger. Running makes you smarter. Running can help stave off depression. Running can make you a better lover. Running reduces the chances of heart disease, cancer, and generally boosts your immune system.

Running can make you the best possible version of 'you'.

Hidden Benefits

-Community

I am fortunate to run group training programs that typically see 150-200 people. I know so many people who feel a bit disconnected. They work long hours, struggle to maintain balance, and lack a real 'community' they connect with on a regular basis.

While some runners choose to strike out on their own, many more opt to join a club, team, or program. I have seen friendships form and develop. I have been witness to numerous couplings. At least one marriage was catalyzed via one of my programs.

In short, running 'can' provide an incredible opportunity to connect with others whether you're just looking for people to run with, friends, potential mates, or just about anything in between.

-Transcendence

For the uninitiated, the idea of running as a vehicle for transcendent experiences may seem bizarre and laughable. But, as we reflect on our lives, there are certain experiences and memories that shine brighter than all the rest.

Running has brought me perilously close to the very limits of what my body can support. While this may sound scary to those who haven't been there, hovering near the brink can be an intensely life affirming experience and has opened my eyes to the possibility that there's more out there I can take on and endure than I thought.

Additionally, I've had moments while out on the road where I lose myself completely in the act of running. In a world filled with stressors, challenges, and distractions, there is a solace and peace I've found in certain moments on the road that truly transcend anything else.

If you consider yourself an adventurer or explorer, there are few journeys more compelling and enlightening than exploring the limits of what your body can do on the road. It's a journey that has engaged me for over 20 years and likely will for at least another 20, if not more.

Taking it on the chin..

One of the most heartbreaking lessons one learns as a runner is that aggravations and injuries are effectively inevitable. Countless prospective clients have engaged me with the idea that I will somehow help them run 'injury free' in perpetuity.

I have no choice but to be honest in telling these individuals that you can have the best biomechanics/form on the planet, the best shoes available, the best training on the planet, and still find yourself injured.

Ryan Hall, Meb Keflezghi, Kara Goucher, Paula Radcliffe, and countless other elite level runners have been felled on occasion and these are some of the best on the planet with the best possible coaches and resources at their disposal.

The knowledge that injuries can (and likely 'will') happen at some point does not provide much comfort or solace when it actually does occur. There's no way to mentally prepare for having something you love abruptly taken away from you. I suppose the closest thing one might compare it to is a breakup. It's simply heartbreaking.

While I always tell my injured runners to remain positive and proactive, I am well acquainted with the various fears, doubts, and disappointments that simmer in the background as one deals with injuries.

Will I be able to run again? When will I be able to run again? How much fitness will I lose? How long will it take to get back to the kind of shape I was in before? Is this even worth it?

I am well acquainted with all of this because I have dealt with all of it before. For better or worse, I have personal experience with just about every running related aggravation and injury out there.

I find myself confronted with all of this yet again as I stare down a stress reaction/fracture I incurred just two weeks from entering taper for a marathon that likely would have been my fastest ever. Heartbreaking is pretty much the only adjective that accurately describes this setback.

Truly, the emotional anguish of this injury transcends any other given how close I was to achieving a goal that has been in my mind for nearly 5 years.

If I were advising myself, I would likely provide the same direction I'd provide any other runner. Focus on the positive. Do whatever you can to maintain your fitness. Be proactive and aggressive in facilitating your recovery. All of this is sound advice.

But, I'd be lying to you if I said I am in a space where I am solely focusing on the positive. I'd be misleading you if I said I'm feeling enthusiastic about 'maintaining' my fitness on a stationary bike or in a swimming pool. I'm angry. I'm sad. I'm distraught.

That doesn't mean I am wallowing in the aforementioned, but just like any other trauma in life, it's important to acknowledge all of your emotions...not just the fuzzy, happy ones that people want to hear about. To bottle it up and pretend like it isn't there isn't healthy and it's just not me.

So, the next time you find yourself sidelined (and it almost inevitably will happen), try to stay positive, try to maintain your fitness through alternative activities, and try to be as proactive as you can in facilitating your recovery.

But, don't ignore the shitty feelings. Acknowledge them. Talk about them. Get them out of your system as much as you can in whatever way you can. Seek out others who know what you're going through just as you would seek out close friends when you go through a breakup or any other trauma in life. Shed a few tears if you need to.

While aggravations and injuries are inevitable, so is healing. Look forward to the day when you will be back. It's likely you will be smarter and stronger. Don't forget that everyone loves a comeback. Start planning yours.

Saturday (6/26) Course Description

On Saturday, you will be logging between 3-7 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

SATURDAY'S RUN COURSE!


A BRIEF DESCRIPTION OF SATURDAY'S RUN-

We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run.

Everyone will follow the pedestrian crosswalk and turn LEFT onto Halleck. You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln.

Take a quick LEFT across the pedestrian crosswalk and then an IMMEDIATE RIGHT across the pedestrian crosswalk onto FUNSTON AVENUE

Continue running up Funston. You should see the Presidio YMCA on your left as you head up Funston. Continue up Funston for a few more blocks until you reach the intersection of Funston/Moraga.

Take a right on Moraga and take another RIGHT on Mesa Street. Follow Mesa back towards Halleck. (Mesa Street runs PARALLEL to Funston Ave.). You will follow Mesa until it runs into Lincoln. Head back down Halleck.

BEGINNERS will turn RIGHT once they get back to Mason and head back to the monkey bars for 3 MILES!

EVERYONE ELSE WILL TURN LEFT UPON REACHING MASON! Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box (or weather measuring device as Micah calls it) on your RIGHT. There will be an 'FF4' in chalk on the ground at this point. INTERMEDIATE RUNNERS TURN AROUND HERE. Head back to the monkey bars for 4 MILES.

Everyone else will continue past the 'FF4' along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). ADVANCED RUNNERS TURN AROUND HERE. Head back to the monkey bars for 5 MILES!

Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. Turn around here and head back to the monkey bars.

Race level runners will continue running SOUTH along the paved path past the Marina Safeway and UP the hill en route to Aquatic Park. Crest this hill and go a bit further. You will turn around right at the point at which the hill starts to head DOWN into Aquatic Park. Return to the monkey bars for 7 MILES!

Uncharted Territory

I recently finished an entertaining read entitled The Lost City of Z: A Tale of Deadly Obsession in the Amazon.

In short, the book examines a 1925 expedition into the depths of the Amazon jungle led by Percy Fawcett. Specifically, Fawcett was looking for El Dorado (or 'The City of Z' as he called it.

Ultimately, Fawcett and his team would disappear never to be heard from again. But, Fawcett inspired countless people to search for El Dorado.

Undoubtedly, The exploits of Fawcett acted as a catalyst for countless others to head off on quests and expeditions...some of which likely were ill fated.

I've always been intrigued by people like Fawcett (and Ernest Shackleton) who largely eschew convention and boldly (or foolishly) venture into the great unknown hoping to uncover something that no one has ever seen before.

Honestly, can anyone really say they don't at least like the idea of discovering something novel or extraordinary?

The glorious age of exploration that Fawcett was a part of has long since come and gone as virtually every corner of the earth has been discovered and explored (or will be soon).

What's left for the mere mortal to explore? Outer space is a frontier that the majority of us will never have an opportunity to explore in any substantive way.

But, arguably, as runners we're all explorers and the territory we explore is perhaps more mysterious and enigmatic than any corner of the Amazon jungle.

I've been exploring since I was 15 years old and each expedition I've undertaken whether success or failure was the result almost inevitably served as a catalyst to explore even more.

When I first started running, simply running 3 miles was an expedition fraught with all kinds of pain, peril, and the unknown. Once I 'discovered' my body was up to this task, I explored running farther eventually going as far as 10 miles which seemed a staggering distance and TRULY an 'expedition' in every sense of the word.

Conquering 10 miles led to an expedition that was more about 'speed' as distance seemed to be something my body could handle, I wondered how 'fast' my body could travel. Countless miles and track workouts later, I still don't really know the answer to this question, so I continue exploring.

Multiple marathons and PR's later, I am still searching for the outer limits of what my body can support when I am out on the road, still exploring the uncharted. While I have a 'vague' sense of what I can do, the reality is that I don't really know....and nobody does and that never fails to excite me to embark on yet another expedition.

There are trails I've never run. There are events I've never completed. There are places my running shoes have never touched.

But, independent of the externally visible and tangible, there is the intangible and the unquantifiable.

There is a race inside of me that lies in wait for the right training, the right conditions, and the alignment of the stars. My genetic limits are ultimately unknown to me. Just as I imagine your true limits are unknown to you.

Many thought Fawcett was crazy, but years later it would prove to be true that indeed complex civilizations existed in the Amazon jungle. A city of gold perhaps not, but his instincts were right and ultimately one could argue his expedition was not in vain.

I would not encourage anyone to run themselves into the ground (or the hospital), but I would encourage everyone to be an 'explorer'. Explore a distance just beyond your grasp. Explore a speed that is unfamiliar to you.

Explore the limits of what you can support and chances are this will give you the confidence to explore even more.

Saturday (2/28/15) Route Description

On Saturday, you will be logging between 5-8 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

SATURDAY'S RUN COURSE!

A BRIEF DESCRIPTION OF SATURDAY’S RUN-

We will head SOUTH along the Marina towards Fort Mason hill near the Marina Safeway. Crest this hill and head down into Aquatic Park. Run along the waterfront into Fisherman's Wharf. You will be on Jefferson.

Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running to the intersection of Jefferson/Powell. There is a large GAP store on the right.

Continue running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone restaurant on the right. This is 2 MILES. Keep running!

1/2 a mile later you will encounter the intersection of Embarcadero/Green. This is 2.5 MILES. Beginner level runners will turn around here and head back to the monkey bars for 5 MILES.

Intermediate, Advanced and Race level runners will continue along the Embarcadero all the way to the MAIN entrance of the Ferry Building. This is 3 MILES. Intermediate level runners will turn around here and head back to the monkey bars for 6 MILES!

Advanced and Race level runners will continue running along the Embarcadero. 1/2 a mile later you will arrive at the intersection of Embarcadero and Harrison. Advanced level runners will turn around here and head back to the monkey bars for 7 MILES!

Race level runners will continue running along the Embarcadero for half a mile. Right around the time the Embarcadero is turning into ‘King Street’ you will come to the intersection of Embarcadero/Townsend. Look for Pier 38 on your left. This is 4 MILES! Turn around here and head back to the monkey bars for 8 MILES!

Train Like The Pros..

When you think about what is required to be a good runner things like persistence, passion, the right genetics, and consistent, quality training come to mind. Undoubtedly all of these things are invaluable.

I work with a ton of PASSIONATE runners who live and breathe the act of running. Constantly in pursuit of the next goal, the next challenge, and the next personal best they sometimes push themselves to the brink and beyond.

While I preach the virtues of quality, consistent training over time as a way to maintain a high level of health and running performance, the reality is that you cannot train/race at a high level ALL THE TIME!

Simply look at the best runners on the planet. Does Kara Goucher run 10-12 races all out every year? Do Ryan Hall or Meb Keflezghi push themselves to the limit a dozen times/year? Unequivocally, the answer is NO.

What you see with Kara, Ryan, and Meb is a few peaks/valleys during a given year of training. They may target a handful of events per year. Meb won the New York Marathon last fall and didn't run another Marathon until Boston in April of this year.

This is not to say that Meb is sitting on the couch eating potato chips between races. Quite the contrary. But, Meb undoubtedly dialed things back a bit after winning the NY Marathon and then GRADUALLY ramped his training back up in preparation for Boston.

Meb trains year round and for many people this is absolutely a reality as well. But, training hard all the time and attempting personal bests at more than a handful of races per year is almost inevitably a recipe for burnout and injury.

This is not to say you shouldn't participate in 4 or more races per year, but if you are looking to have 'peak peformances' at '4' key races per year, every other race you run in should be treated a bit more casually. Pulling off a peak performance takes time, patience, and the proper alignment of the stars.

Most of us will never compete at the highest level, but there's a reason why the pro's are 'professionals'. One of the big reasons is they know how to train properly. They know how to train to keep themselves in optimal shape while steering clear of aggravations/injuries.

If your longterm goal is to become the best possible runner you can be, emulate the approach many of the professionals employ. You'll more than likely find yourself peaking for the events that are important to you, steering clear of significant aggravtions/injuries, and become a better runner in the long haul.

Saturday (04/23) Route Description

We have yet another change of scenery on Saturday with a visit to Lake Merced.

Saturday’s Lake Merced Run!

Once again, we are meeting on the NORTH SIDE of Lake Merced. Specifically, we are meeting at the HUGE parking lot on the NORTH SIDE of Lake Merced. Again, here's a map link that should help you get oriented- North Side of Lake Merced.

This run is pretty straightforward. EVERYONE will do a full loop around the circumference of Lake Merced in a clockwise direction. There is a path that runs all the way around Lake Merced, so this should be manageable for everybody.

Roughly halfway through the loop around Lake Merced (2-2.5 miles), there is a port-a-potty and a couple water fountains if you need to make a pit stop.

After 2-2.5 miles, there is a decent stretch where you will be running slightly uphill, so pace yourself accordingly.

After completing a full loop of Lake Merced, you will have logged 4.5 MILES. Once you've finished a full loop around Lake Merced, head NORTH on Sunset Boulevard There is a path that runs parallel to Sunset Boulevard on the LEFT. This is where you want to run.

Continue running along the paved path that runs parallel to Sunset Boulevard until you reach the intersection of Sunset/Ulloa. Make sure to watch the cross streets as you proceed up Sunset. They go in reverse alphabetical order....Wawona, Vincente, and then Ulloa. Turn around at Sunset/Ulloa and head back to Lake Merced for 6 MILES!

Third time is the charm?

For nearly five years I have sought a personal best for the marathon in the 2:30's (a 2:39:59 would work just fine). Some goals transcend the elusive and flirt with the impossible. Twice I have come close to achieving this goal and with the third opportunity barely a couple months away I am left wondering if in fact the third time will be the charm.

In 2005, I toed the line at Chicago with no real thought about what kind of time I would run, but I knew I was in the best shape of my life and anticipated obliterating my previous personal best.

I rolled through the first 13.1 miles in 1:20 and everything was clicking except for some GI issues. This insidious discomfort didn't derail me at first, but after gutting it out for over 10 miles, I was forced to take an abrupt pitstop.

While this was frustrating, I was going to post a huge personal best and surely I'd run a marathon in the 2:30's the next time around. I was more than happy with the 2:45 I ran that day. But, I knew a 2:39 would have been possible if not for the pitstop.

12 months later I was hobbled by plantar fasciitis and going under the knife for radio frequency debridement. Not only was I not running a marathon in the 2:30's, I was hardly running at all. My optimism was challenged, but I figured I'd be back on my feet running strong again in six months at the latest.

A year after surgery (2 years removed from my last marathon) I was a mere shadow of the runner I had been in 2005. Piecing together a few pain free miles sporadically was about the best I could do. The idea of running a marathon in the 2:30's seemed as distant as a long dead star.

But, If something isn't working you're left with no choice but to try something different. I rolled the dice and ditched my motion control shoes w/custom orthotics for what was effectively the polar opposite, a pair of Nike Frees.

Six months of solid running later, I found myself feeling something I hadn't felt in a long time, the confidence that I could run a marathon again at a high level. Once again, the idea of posting a time in the 2:30's crept into my head. I threw everything I had into my training with this goal in mind.

Unfortunately, it had been 3+ years since I had trained like this and I could tell in the latter stages of my training that something in the 2:30's wasn't going to happen in all likelihood. A 3 year absence from serious training could not be made up in 4-5 months.

I was confident I could run something at least as fast as what I had posted in 2005 and if the stars aligned, I could post yet another personal best. In what was perhaps the best executed race of my life, I ran to the brink and managed a 2:43. Close, but still a few minutes shy of the ultimate goal once again. Surely, 2009 would be my year and I'd knock this goal out once and for all.

Little did I know what would unfold in 2009. While I did manage to make it to the starting line again for a marathon in 2009, I was not at my best. Wracked by a myriad of frustrating circumstances and barely recovered from yet another bout of plantar fasciitis I once again knew something in the 2:30's was not possible. I was left to simply take pride in finishing the marathon.

The past couple months I have been running at a level that is reminiscent of what I was doing in 2005. I am also five pounds lighter than was in 2009. I was initially going to wait until December to take another crack at the 2:30's, but you've got to strike while the iron is hot.

The question remains....will the third time be the charm?

Saturday (5/23/15) Running Route Description

On Saturday, you will be logging between 4-7 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

SATURDAY'S RUN COURSE

A BRIEF DESCRIPTION OF SATURDAY'S RUN-

In short, we will head NORTH from the Marina Green Monkey Bars along Marina Boulevard. We'll veer RIGHT through the volleyball court area roughly 1/2 a mile into our run and head onto the Marina Promenade.

Continue running along the Marina Promenade in the direction of the Warming Hut. Eventually, you'll veer right and follow the dirt path to the Warming Hut. For the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT.

It's hard to miss The Warming Hut. Once you reach the Warming Hut, you will have logged 2 MILES! Beginner level runners will turn around and head back to the monkey bars for 4 MILES!

Everyone else will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge.

The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Everyone will turn around here and head back to the monkey bars for 5 MILES. Intermediate runners are finished once they get back to the monkey bars!

Advanced and Race level runners will continue running SOUTH along the paved path past the Marina Safeway and UP Fort Mason Hill.  Crest the hill and look for the youth hostel on the right. Advanced runners will turn around here and head back to the monkey bars for 6 MILES!

Race level runners will head down the other side of Fort Mason Hill and into Aquatic Park. Run along the sidewalk adjacent to the waterfront. You will turn around At the end of Aquatic Park/Edge of Fisherman’s Wharf. Return to the monkey bars for 7 MILES!