6/29 Saturday	Long slow distance	15 miles of difficult running, duration 2:15.  Started @ mile 3.25 of river trail, took Powerline trail over Education Hill to Redmond Watershed.  Sunny, temp around 75 degrees.  Endurox mixed too thick and sugary.  Calves cramped around 2:00, walked final 1.25 miles back to car.
6/30 Sunday	Recovery	Rested - still wasted from yesterday
7/1 Monday	Maintenance	30 minutes running
7/2 Tuesday	Recovery	Rested
7/3 Wednesday	Paced	40 minutes running, mostly flat in Cottage Grove MN.
7/4 Thursday	Laziness	Rested
7/5 Friday	Paced	40 minutes running, trails and roads around Birch Island Lake WI.  Hot and humid, lots of bugs.
7/6 Saturday	Long slow distance	Approximately 8 miles, very difficult running, duration 1:10.  Ran cart trails and roads around Birch Island Lake WI.  Very hot and humid, temperature approximately 92.  Finished very slow and sluggish, due to heat and direct sun.
7/7 Sunday	Recovery	Rested
7/8 Monday	Maintenance	45 minutes running, flat on roads around Menasha WI.  Very hot and humid, some heavy rain.
7/9 Tuesday	Paced	30 minutes running, flat on Lake Winnebago waterfront, across to ??? island, past nice homes and parks.  Simulated a 5k race pace, tapered for final 5 minutes.  Temp approx 83 degrees, fairly dry and sunny.
7/10 Wednesday	Laziness	Rested
7/11 Thursday	Maintenance	45 minutes running
7/12 Friday	Recovery	Rested
7/13 Saturday	Long slow distance	16 miles difficult running and walking, duration 2:20 (includes final .75 mile walk).  Set out on Tolt Pipeline Trail, ran from river trail over to Snoqualmie Valley, 8 miles each way, total elevation gain 3000+ feet.  Too many hills for me at this distance - I burned too much too early with the first steep climb.  Walked up hill at far end of trail, and walked again at around 1:45.  My initial idea to do long runs on hilly trails is not panning out.  Very tired and crampy afterwards.
7/14 Sunday	Recovery	30 minutes crosstraining
7/15 Monday	Maintenance	42 minutes running
7/16 Tuesday	Paced	30 minutes running, quick loop over trail behind MS, up hill on 30th.
7/17 Wednesday	Maintenance	30 minutes crosstraining
7/18 Thursday	Recovery	Rested
7/19 Friday	Long paced distance	8.5 miles running, miles 1-5 between 5 and 10K perceived pace.  Ran from MS building 11a, out 156th to Bridlecrest.  Ran across east end of Bridletrails State Park, back on 40th to 148th, across to Bridlecrest trails.  Returned on 156th.  Warm and dry.  Shorter than I wanted, but on schedule.
7/20 Saturday	Maintenance	30 minutes crosstraining
7/21 Sunday	Maintenance	45 minutes running.  Ran to end of 116th by home, along rr tracks before picking up trail behind Crestwood Park.  Ran down to Forbes Creek Drive, up steps to Crestwood.  Zig-zagged to 15th, 6th ,and 12th.  Ran up steps by green belt, around 112th to 104th.  Up the hill and then cooled down.
7/22 Monday	Maintenance	50 minutes running.  Ran around perimeter of Bridle Trails State Park, starting at the Central Park Tennis Club.  Had to extend perimeter run about 6 minutes in order to round out time target.  Temperature about 86 degrees and sunny.  Pace not significantly affected as I spent most of the run under complete shade.
7/23 Tuesday	Recovery	Rested - watched the Mariners beat the Rangers instead.
7/24 Wednesday	Pace	25-30 minutes running.  Joined Landy for a run to the gym.  Started out at Building 26, ran behind the campus along the trail, up 40th to 148th to the gym.  Warm - close to 80 degrees.  Didn't consciously maintain a given pace, but Landy always pushes us to at least an 8 minute pace.
7/25 Thursday	Maintenance	35 minutes crosstraining, with a 5 minute warmdown.  Maintained around 75% max HR during second half.
7/26 Friday	Recovery	Rested, in preparation for Saturday's long run.
7/27 Saturday	Long slow distance	17 miles running, difficult for the final 5 miles. Started from the 1 mile mark on the Sammamish River Trail, out to the 7 mile mark, back to zero, out to 3, back to 1 (walked the last mile).  Walked 40 seconds after each mile.  Pace was probably too fast, averaging approximately 9 min/mile with the walking breaks.  First miles were about an 8:05 pace.  Heat was probably an issue : I started at around 15:20, temperature about 72 degrees and sunny.  It felt hot on the trail.  Calves cramped early.  I was really struggling to keep going the final two miles, due to the cramps.
7/28 Sunday	Recovery	Rested, very sore from long run.
7/29 Monday	Maintenance	45 minutes running, relaxed pace.  Still a little stiff from Saturday's run.  Left home at dusk, ran down trail in back of NE 100th St, across to Crestwoods Park, down 19th Ave, up Market and across towards water, south on Waverley, up Kirkland Ave to 114th, 87th, and home.
7/30 Tuesday	Pace	40 minutes running, approximately 2.5-3 at 10K race pace.  From home, down 100th, across to the water by Waverley Park, south through downtown, up 6th to 12th, then up hill on 97th to home.
7/31 Wednesday	Recovery	Rested, calves sore from running backwards down hill on 7/30.
8/1 Thursday	Semi-paced	40 minutes running, probably at marathon pace.  Around back trail of MSFT campus, past park, then down the hill to West Lake Sammamish.  Up big hill on Bridlecrest trail, then back on 156th.
8/2 Friday	Recovery	Rested in preparation for mile repeats.
8/3 Saturday	Long paced distance : Mile Repeats	10 miles running, 8 mile repeats at a 7 min/mile pace, all between mile 0 and 5 on the Sammamish River Trail.  Felt very good, but unfortunately ran too fast to properly develop the pace memory that I need to.  I need to run at least 30 sec/mile slower in order to be in the right ballpark.  My marathon pace is about 8:05-8:10/mile after accounting for walking breaks.  On the positive side, I was successful at negative splitting - the last two miles were nearly my fastest.
8/4 Sunday	Recovery	Rested
8/5 Monday	Maintenance, some pacing	50 minutes running, including 5 "acceleration glides" of ~1 minute apiece.  Ran around south end of MSFT campus, out 28th to trail, across to 24th, zigzagged back towards 40th, up hill, around back of campus to 11a.
8/6 Tuesday	Pace	30 minutes running, approximately 15 at marathon pace, including good uphill run w/ Landy.
8/7 Wednesday	Recovery	Rested, considering doing the 20 miler tomorrow or Friday.
8/8 Thursday	Recovery	Rested
8/9 Friday	Long slow distance	18 miles slow.  Ran from Palo Alto, through East Palo Alto, Menlo Park, Atherton, Redwood City, and back via Stanford.  Felt great - only disappointment was that I'd set my stride length in my new pedometer incorrectly, so it reflected that I'd run 21 miles instead of 18.  Consolation was that I knew I'd have been able to run the full 20 and then some.  Day was very hot (nearly 100), run-time temperature ranged from about 75 down to between 60 and 65.
8/10 Saturday	Recovery	Very sore from last night's run, although no cramping (unlike past long runs).  Knee bothering me quite a bit.
8/11 Sunday	Maintenance	45 minutes easy running.  Ran from Lisa and Mike's in Sunnyvale, out to my first apartment (also in Sunnyvale) and back.  I did a loop around Serra Park, where I began running nearly 19 years ago.  Amazing to contrast my level of fitness then (at age 19!) with now.  I'm in much better shape now.  Day was hot (between 80 and 85).
8/12 Monday	Maintenance	45 minutes easy running.  Ran from home at dusk - did the loop out to Waverley Drive, near the beach, and back via downtown Kirkland.  Took it pretty easy as my knee is still acting up.  Temperature during the day was about 83, at run-time around 70 or so.  A beautiful, clear night.
8/13 Tuesday	Maintenance	30 minutes easy running.
8/14 Wednesday	Recovery	Too much to do, laundry, packing, etc.
8/15 Thursday	Recovery	In transit between Seattle and Atlanta.
8/16 Friday	Maintenance	30 minutes running.  Ran 3 1/2 miles over the cart paths in Peachtree City GA, with George Axford.  Great company, and lots of heat and humidity.  Temperature was around 88, humidity around 1046%.
8/17 Saturday	Maintenance	Easy 15 minutes on exercise bike to wake up for 20th high school reunion tonight.  Resting for long run tomorrow.
8/18 Sunday	Long, slow distance	Very lethargic 8 miles through midtown Atlanta and Piedmont Park.  Out late last night, and woke up late today.  By the time I got out, it was already about 86, sunny and humid.  Probably didn't get enough sleep as well.  Stopped after running about 1:12, as I felt my heart rate staying high, and legs like lead.
8/19 Monday	Maintenance	30 minutes easy crosstraining.  In transit from Atlanta to Seattle.  Rounded out the day at home.
8/20 Tuesday	Pace	50 minutes running, about 3 miles at 7:30 or so.  Ran from MSFT building 11a, out 156th, up Bridlecrest Trail, out 132nd, and back on 40th.  Temperature around 55.  After running in Atlanta's humidity, I felt like I had rockets in my shoes.
8/21 Wednesday	Maintenance	30 minutes crosstraining.  Consciously kept my heart rate up in the 70%+ range.
8/22 Thursday	Pace	45 minutes paced running, between 7:30-7:45 for 20 minutes.  Ran from Bridle Trails Shopping Center, south on 132nd to Bridle Trails State Park.  Did a complete loop through the park.  Temperature up around 80 degrees.
8/23 Friday	Recovery	Rested in preparation for Saturday's long run.
8/24 Saturday	Long slow distance	Ran 21 miles slowly, repeated the long loop in the Redmond Watershed four times.  For mile 0-10, did 2 minutes of walking per mile.  For mile 11-15, did 1 minute of walking per mile.  For mile 16-21 did 30 seconds of walking per mile.  Temperature between 65 and 78 degrees, but the running route was almost entirely protected by trees.  Duration of run approximately 3:24.
8/25 Sunday	Recovery	Rested.  A bit sore from Saturday, but probably could have crosstrained.
8/26 Monday	Maintenance	30 minutes easy running.  Quick loop from MSFT building 26 with Landy.  Went out 30th, over the trail to 24th, down through development, and back up hill on 30th.
8/27 Tuesday	Maintenance	48 minutes easy-ish running.  Ate too much at lunch and dinner, so ended up taking this slowly.  Night run from home, down hill on 97th, over to Waverly on 10th, down Market to downtown, up 6th, up 97th, around on 112th, and over on 104th to home.
8/28 Wednesday	Recovery	Rested - should've run in the morning before time got away from me.
8/29 Thursday	Pace	50 minutes, brisk run from NWCDC into Bridle Trails State Park and back.  Did 10 acceleration repeats of 1 min.  Heart rate spiked into low to mid 170s during the repeats.  Hard warmup due to heat (nearly 80) and hills up to park.  Felt great coming back.
8/30 Friday	Recovery	Rested, not sure whether running long tomorrow or Monday
8/31 Saturday	Pace	5.3 miles at pace (42 minutes of running), single long loop around the Redmond Watershed.  Legs tired, and worried about doing the SJJ half on Monday.  Hydrated well.  Temperature around 72, ran in the shade.
9/1 Sunday	Recovery	Rested up for the SJJ half tomorrow.
9/2 Monday	Long, paced distance	SJJ Half Marathon.  13.1 miles in 1:45 flat.  First two miles fast, middle eight slow-ish, final three very fast (for this distance).  Felt sluggish until mile ten, but finished strong.  Heart rate for most of race between 155-160.  Heart rate for mile 10-12 as high as 170.  Shut off monitor for final mile.  Temperature at race time between 60 and 65.
9/3 Tuesday	Recovery	Rested after race.  Legs tired, mildy sore.
9/4 Wednesday	Pace	30 minutes running in Bridle Trails State Park.  Did 5 acceleration glides, each one minute, followed by one minute of recovery.
9/5 Thursday	Recovery	35 minutes crosstraining.  Kept heart rate low for the most part, picked up pace a bit towards the end.  5 minute cool-down.
9/6 Friday	Long slow distance	About 16 or 17 miles easy distance.  Ran for 2:45, starting at sundown from home.  Ran the trail behind Crestwoods out to Forbes Creek Drive, north to 112th.  Crossed Market to Juanita Bay.  Ran along boardwalk to take in beautiful view of city and Lake Washington.  Traced West-of-Market route through to downtown, then headed south along Lake Washington Blvd.  Turned west to run uphill to Yarrow Point, then down 92nd and across to 84th.  Picked up more Gatorade, then circled a ways down Hunts Point Road.  Returned back to 84th, then 92nd, and over Yarrow Point area back into South Kirkland.  Turned at Texaco station to run up into Houghton, past the Park and Ride.  Picked up more Gatorade in Houghton, and then ran up Kirkland Ave into Highlands neighborhood.  Walked to cooldown for about 3/4 mile.  Temperature started in low 60s, going into mid 50s.  Felt pretty good, other than some soreness in my quads and chafing on thighs.  Woke up tired the next day, but not terribly sore.
9/7 Saturday	Recovery	No crosstraining today - perhaps a hike down to Crestwoods with the kids to get my blood flowing into the sore muscles, but nothing too difficult.
9/8 Sunday	Maintenance	40 minutes crosstraining.
9/9 Monday	Pace	52 minutes running, mostly at 8 min/mile pace.  Ran from home out to water, down Waverley, then up around Kirkland Ave.  Instead of coming home on 116th, I went down to 112th, and came up around 104th.  A beautiful clear night, with an orange crescent moon dipping into the horizon over Sand Point.
9/10 Tuesday	Pace	35 minutes running, mostly at 8 min/mile pace.  Meandered around highlands area a bit, without much deliberation.
9/11 Wednesday	Recovery	Let the workout slide for the day.
9/12 Thursday	Pace	50 minutes running, mostly at 8 min/mile pace.  Perceived exertion moderate.  Ran out to Waverley, then downtown, up Kirkland Ave, across railroad tracks and up hill to 85th.  Jagged down to 112th, then around on 104th.  A beautiful clear night - lots of stars and a nice orange moon.
9/13 Friday	Recovery	Rested, not sure about Kirkland Half Marathon on Sunday yet.
9/14 Saturday	Recovery	Rested, late night at work, rough night with Rachel.
9/15 Sunday	Long, paced distance	Ran 10 miles, with 7 mile repeats done mostly above anaerobic threshold.  Did the repeats on a mile loop near home : 116th NE to NE 100th, then north on 112th NE, east on NE 104th back to 116th.  Felt lots of fatigue on later repeats, and found myself short of air occasionally.  This is either a great, very effective workout for strength and stamina, or overdoing it.
9/16 Monday	Recovery	Rested, quite sore from Sunday's run.
9/17 Tuesday	Maintenance	Ran 41 minutes from home, after the kids were in bed.
9/18 Wednesday	Recovery	Lazy and/or busy.  No crosstraining.  Stressed at work, and feeling tired.
9/19 Thursday	Pace	Ran 6 miles, with 6 acceleration glides.  Met Kris and Rachel for a lunchtime run at Marymoor Park.  Still feeling tired, but enjoyed getting out with K&r a lot.  The glides were marginal at best, but better than not trying.
9/20 Friday	Recovery	Resting for Saturday run.
9/21 Saturday	Recovery	In no shape to run long today.  Very tired - and time constrained by Three Cedars picnic.  Ended up napping in the afternoon, then dinner with the family.  Feeling a sense of doom about tomorrow's 26 miles.
9/22 Sunday	Long slow distance	26 miles easy.  Ran five circuits of the Redmond Watershed long loop, duration was 4:19 and change.  Felt okay and ran pretty well.  Started out around 10 am, temperature still a little chilly (probably 55 or so).  By the time I finished, it was a warm beautiful day (around 75).  Temperature was not an issue, as I spent my time under the trees.  Drank about 56 oz of Accelerade, and another 24 of Gatorade during the run.  Ate two Clif shots, one at mile 12, another at mile 21.  Alternated direction on the loop : mile 1-5, 11-16, 21-26 clockwise, 6-10, 16-20 counter.  Walk breaks 2 min/mile to mile 10, 1 min/mile to mile 21, then no breaks to end.  Took a spill on Siler's Mill around mile 23.5 or so, tripped over a rock.  Scraped/bruised knee and hands, shook myself up a bit, but no major damage.  A bit surprised I'd not done that before.  Felt sore and tired afterwards, but really happy about the effort - especially given how I'd been feeling this past week.
9/23 Monday	Recovery	Rested - sore from yesterday's run.  Dosed up with Advil.
9/24 Tuesday	Maintenance	30 minutes running, behind MSFT campus.  Did the trail between 30th and 24th, then up the hill on 30th.  Felt pretty good considering Sunday's run.
9/25 Wednesday	Recovery	Extra rest to recover from Sunday.
9/26 Thursday	Pace	52 minutes or just over six miles.  Ran with Landy, out 30th over the trail, around to 24th, then down the hill and along W Lake Sammamish all the way back up to 40th.  Up the hill and around the trail on the north side of campus.  Sad to see the trees torn out by buildings 1-4.
9/27 Friday	Recovery	Resting for longer run on Saturday.
9/28 Saturday	Recovery	Decided to run 5k tomorrow and double up with a 10 miler.
9/29 Sunday	Pace/Long slow distance	Ran the Fallen Leaf 5k (21:59) in the morning and then went out in the late afternoon to do another 10 miles.  Felt slow-ish, as if I'd overeaten in the morning.  I went out fast, and never really felt as though I had much extra for a final kick.  The time was okay - roughly a 7:02 min/mile pace, but having breakfast too close to race time may have cost me 15 seconds or more.  I'll never know.  Using the time prediction chart, this tells me I should be able to run about a 3:39 marathon.  Of course, it also tells me I should be able to run a 1:42 half marathon, something I haven't done since October of 1996.  After church and errands, I took Rachel out in the jogger, with the goal of doing a ten miler.  After a blustery fall morning, it turned out to be a nice day for running.  We ran down into the Everest neighborhood, then back through downtown, and up to Juanita Bay Park, via Waverley.  Rachel melted down after about an hour, and I was about 30 minutes from home by then.  We managed to make it, but I remembered what a bummer it is for the kid and the runner when one of them is hungry or tired of sitting.
9/30 Monday	Recovery	Rested
10/1 Tuesday	Maintenance	45 minutes running.  Did a figure-eight shaped route behind MSFT.  Out on 30th, across the trail to 24th, then around back to 30th and over the trail, before returning up 24th and around to 30th again.
10/2 Wednesday	Pace	45 minutes running.  A loop along both sides of the Charles River in Cambridge and Boston.  Set out from the hotel, ran up to the Harvard Bridge, crossed over to Boston.  Ran east to the Science Museum, and then back along the river to the hotel.
10/3 Thursday	Maintenance	30 minutes on the exercise bike.  Very tired after a full day of interviewing students, and didn't sleep well at all.  Rode just to get my blood going for dinner.  Felt good, and crashed after a great Italian meal from Davide's on the North End.
10/4 Friday	Recovery	Rested, planning to run tomorrow after returning home.
10/5 Saturday	Sick	Cold got much worse, sick.
10/6 Sunday	Sick	Still sick.
10/7 Monday	Sick	Better, but giving it another day.
10/8 Tuesday	Maintenance	50 minutes running - good to be on my feet again, although I'm probably only about 75%.  I did two loops down to the lake in Saint Edwards Park.  First I ran south to north, followed by a trip down north and up the middle (easiest) trail.  Felt pretty good, although was huffing a bit going up.  Quads a bit tired after going down the steep parts.
10/9 Wednesday	Maintenance	30 minutes of crosstraining.
10/10 Thursday	Maintenance	30 minutes of running with Kris and Rachel.  Ran from building 11a, out 30th and over the trail - a trek with the jogger, before returning up the hill on 30th over campus.
10/11 Friday	Recovery	Rested
10/12 Saturday	Recovery	Rested
10/13 Sunday	Long slow distance	About 26 miles running out at the Redmond Watershed.  Overall duration just shy of 4:19.  A beautiful, foggy morning.  Started at about 9:15, temperature around 50 degrees.  Walked 2 min/mile for the first two loops (totalling around 10.6 miles).  Walked 1 min/mile for second two loops.  No breaks for the final loop.  Considered adding another 2-3 miles, but decided to stop while I was ahead (concerned most about my recovery from the cold/bronchial thing).  Consumed around 80-88 oz of Accelerade, as well as two Power-Gels (one after 10.6, another after about 21).  I now have serious concerns about my neuroma pain, which has returned.  I am taking Advils before and after long runs, and should ice my foot as well.  Other than the foot pain, I felt very good.  I felt no appreciable fatigue until the more than halfway through the final loop.  Some minor hip pain in the middle, but nothing serious.  I need to avoid further injury and illness.
10/14 Monday	Recovery	Rested
10/15 Tuesday	Maintenance	35 minutes running with Kris and Rachel.  Departed from building 11a, then out 30th to the trail.  Came back on the trail as well, to avoid the foot stress going up the hill on 30th.
10/16 Wednesday	Maintenance	30 minutes easy crosstraining.
10/17 Thursday	Maintenance	50 minutes interval crosstraining on recumbent bike at gym.  Lingering pain in left foot due to neuroma.
10/18 Friday	Recovery	Rested
10/19 Saturday	Long paced distance	10 miles running, duration 90 minutes.  Ran through Bridle Trails State Park.  Warmed up for 20 minutes, followed by 3 acceleration glides (1 min at 170+ heart rate).  Did 5 mile repeats at around 7-7:15 per mile, heart rate varying between 165 and 185.  Did a ten minute cooldown, followed by a five minute walk.
10/20 Sunday	Recovery	Rested
10/21 Monday	Maintenance	50 minutes running.  Ran from home, down hill on 97th, out to Waverley Beach Park via 10th.  Returned up Kirkland Way, and then up 116th.  Took things easy to keep from aggravating my foot.
10/22 Tuesday	Maintenance	30 minutes running with Landy.  We ran out 20th, over the trail to 24th, and then back to the hill on 30th before winding into campus.
10/23 Wednesday	Maintenance	30 minutes crosstraining at home.
10/24 Thursday	Recovery	Rested.
10/25 Friday	Paced crosstraining	30 minutes reasonably hard pace on the recumbent bike at the gym.
10/26 Saturday	Long paced distance	75 minutes running, with four mile repeats.  Ran from Redmond Town Center, up the river trail to the Puget Power Trail turnoff.  Ran over the hills to Avondale, before turning around and heading back.  Did not wear a heart rate monitor or pedometer.  Legs felt very tired for the last half of the run.  This was probably due to trying a brisk pace over a some significant hills, but also due to the bike workout of the previous night.  Temperature perfect - about 50.  No rain.  Drank at irregular intervals, consuming 24 oz of Accelerade.  Recovered with 24 oz of Endurox and a Power Bar.
10/27 Sunday	Recovery	Rested
10/28 Monday	Maintenance	40 minutes running.  Ran from MSFT building 10, out 30th, over the trail to 24th.  Cut through to head straight out to 40th, then up hill and around the campus trail.
10/29 Tuesday	Recovery	Rested
10/30 Wednesday	Maintenance	30 minutes running.  Ran the quick loop over the trail to 24th, around and back up the hill on 30th.
10/31 Thursday	Recovery	Rested - in transit to NYC.
11/1 Friday	Maintenance	30 minutes running.  Ran from Sandy's place in Bergenfield NJ, down Main to Washington, up to New Bridge Rd, and back.  Did three mild acceleration glides. Last run before the big day.
11/2 Saturday	Recovery	Rested my legs, and tried to get lots of sleep too.
11/3 Sunday	Race Day	26.2 miles running, completed in 3:57:54.  Ran through the five boroughs of the greatest city in the world, through neighborhoods of people, over five bridges, with 32,000 other runners.  Walked 1 minute per mile from mile 1 through mile 15, 30 seconds per mile until mile 20, then no breaks for the last 10K.  Consumed 72 oz of Accelerade, as well as approximately 30 oz of Gatorade (at even mile splits, then at each mile after the 20 mile mark).