The Shalhoob and Cotton Sisters

My wife, Kourey (2nd from right), her sister Shami (2nd from left), and our 3 daughters Evin, Jordan and Shannon.

Why I'm Here

My Girls. Jordan (Jordo) left, Shannon (Beans) middle and Evin (Boo Boo) right. They're awesome and 3 of the 4 reasons why I get up in the morning. Kourey, their mom and my wife being the 4th. I'm a lucky guy. BBB

Feels like I'm going to start running again.

Dan

All,

Dan passed away from complications in late June. I will miss him as I'm sure many others will as well. Working on getting ok with this.

BC

Dan

From: Bill Cotton [mailto:William.Cotton@darrigo.com] Sent: Friday, May 22, 2009 8:27 AMTo: auburnrunningco@sbcglobal.netSubject: RE: vote for best trail running town!

Shit! I’m so sorry to hear that. I was hoping for better news as I’m sure you were as well. I want to encourage you to hang in and keep up the fight. I just know you can do it and I will keep up the good thoughts and positive energy. At the risk of sounding redundant, I am an hour and a half south of you and am willing to lend a hand if you need me for anything. Seriously.

Dan, I know we were more acquaintances than close friends prior to your recent challenges but thruthfully you are one of just a few ultra running folks that always took the time to chat with me and catch up every time we crossed paths. You’re way more involved in the ultra community than me and know more people so the time you spent with me always made me feel special. So thanks for that. Sorry for the cheese – just wanted you to know the truth.

I will not be heading up for the training run. Too much family stuff going on right now keeping me close to home. More real life than running right now for me. Planning on a triumphant return soon.

Bill
From: auburnrunningco@sbcglobal.net [mailto:auburnrunningco@sbcglobal.net] Sent: Friday, May 22, 2009 7:15 AMTo: Bill CottonSubject: RE: vote for best trail running town!

Hi Bill, good to hear from you.

We’ve had a reversal of fortune. The cancer cells are back and now I am being pulled out of the bone marrow program to undergo a new round of chemo. The fear is that now it’s harder to fight since I can’t use the old regimen. It’s very aggressive and the odds are longer for a cure. This just sucks since we were doing so well and I was counting down the days to go home. More than likely we will stay here at Stanford for the new treatment, but indefinitely, no longer targeting mid to late June for a return home. All options are open and we’ll just hope for the best.

Sorry it’s not good news to share. I do appreciate you asking.

Hope all is well with you. Going to Auburn for the training runs this weekend?

Dan

From: Bill Cotton [mailto:William.Cotton@darrigo.com] Sent: Friday, May 22, 2009 6:15 AMTo: auburnrunningco@sbcglobal.netSubject: RE: vote for best trail running town!

Hi Dan,

Update me please. How are you feeling?

Bill

2009 Big Sur International Marathon

Keepin it fun........

Did it agin...din'cha?

No more posting or training log entries for me for a while. Running is starting to get that familiar "WAY TO STRUCTURED" feel again and I'm going to back off and let the fun factor back in. I'll be back when the inspiration tells me the coast is clear. Seacrest OUT!

Big Sur was windy, cold and a good time. Race report to follow.... BBB

AR50 - Old Dog, New Trick

Somewhere after Negro Bar (about 24 miles in):

Friendly Spectator: You are number 125 overall.

#187 (me): You have got to be shitting me! I have never been this far up.

Friendly Spectator: Definitely 125...LOOKIN GOOD LOUIS!!

#187 (me): FEELIN GOOD BILLY RAY!!! (I was floating - no bullshit)

Just when I thought I had a clue...got this stuff kinda dialed in...I LEARNED SOMETHING NEW. SOMETHING BIG. Who knew?! Who in the hell knew!?!?

********** ********** ********** ********** **********

Toeing the AR50 start line, I had a NEW PLAN and was going to stick to it come hell or high water. NEW PLAN was not going to be easy, however, and was going to force me to run in a way that cuts across the grain with the way I naturally approach ultra running or running in general. NEW PLAN had structure. NEW PLAN made sense. NEW PLAN would provide the guns needed to spit in the eye of this 50 miler and finish...smiling...upright...or fake it convincingly. Twice before I've made the finish of this one but never in control and always after plenty of self induced suffering.

Hell did eventually show up, by the way, as well as his bro High Water who usually, in the latter hours, take turns sucker punching me mentally ("why in the f**k do I subject myself to this crap?") and physically ("who needs toenails anyway...just 20 miles to go..."). However, this time I had NEW PLAN in my corner....NEW PLAN was by my side for the long haul. Yeah...NEW PLAN had my back!

Hell and High Water...SAY HELLO TO MY LIL FREN!!! (think Al Pacino - Scarface).

At the Way to Cool 50K a few weeks ago, the plan was to go on the full tilt boogie until I blew. I refer to this method as "The Gump" and it's one of my favorites. The beauty of the Gump is in it's simplicity. Just run your butt off from the start and deal with paying the piper later. No watch, no pace, no brains...just run like you stole something baby! Sometimes you make it, most times you don't, but the unencumbered running somehow fuels it's appeal. I dig not having to pay attention to the details early on so much that I am willing to risk the obligatory physical and mental flogging that come with a planned, intentional Gump. I know there is a better method but I still enjoy Gumping it quite often. Strange choice the Gump.

It's also fun to find out what kind of shape you are in utilizing the Gump. It's simple...and I like simple. I will caution however that, for a runner of my caliber (read; hack), the Gump should be reserved for distances 50k or shorter. I have never attempted to Gump anything longer and have no plans to. I'm foolish - not stupid. Or is it the other way around? Depends on who you ask. =)

The Gump... and it's various styles and flavors has been part of running since it's inception. An Intentional Gump, if successful, can be a thing of beauty while the more pedestrian Unintentional Gump will more commonly gather scorn. More on Gump Theory & Appreciation to follow in another post....

For AR50, NEW PLAN consisted of wearing a heart rate monitor and keeping my HR below 145 all the way to Beals Point (mile 27) in an effort to reach that point of the race feeling good and optimistic about the remainder of the race. (Why I chose 145 bpm I'm not sure other than the knowledge that 155-160 bpm at WTC reduced me to a quivering mass of self doubt by mile 24....a shivering, salt encrusted chihuahua without his blanky...I needed a hug, therapy and maybe a laxative). NEW PLAN also had me eating more than I have in the past to see if that would help me avoid some of the stomach problems that I typically encounter.

So the NEW PLAN boiled down to additional calories and controlled pace and BOTH WORKED! It was high fives and butt slaps for me all the way to Rattlesnake Bar (mile 40) before I felt like I actually had to begin working to finish the damn thing.

(Here's a tip. Last year I passed on the free ice cream cone being handed out at Rattlesnake but this year I had one. I will NEVER pass up ice cream during an ultra again. It was that good and gave me a boost over the next few miles.)

I'll tell you something else, running with a plan and maintaining a positive attitude throughout REALLY helped. Just being able to pull into an aid station and crack a joke with a smile improved my mental state and approach to the entire race. I need to write that down somewhere.....

Over the last 20 miles, I think I passed about 10 runners and got passed by a couple finishing 118 overall and in 8:53:55 - a PR by about 25 minutes. Big Sur Intl. Marathon coming up on 4/26 and then Miwok the following weekend, TRT100 in July. Good stuff. BBB

An Update on my friend Dan Moores

Email from Dan on 3/19. Now in the middle of his bone marrow transplant.

Dan,

Just checking in to say hello and see how things are going. I hope all is going according to plan for you. Let me know when you get a minute. By the way, I have been receiving calls from all the friends that supported the Run A Mile For Dan saying that you sent personal thank you notes to them. Classy move bro. They all are kinda blown away by it.

Bill

Hi Bill,

Thanks for wearing the shirt! I hope the race went well for you. Wish I could have been there. Down at Stanford now waiting to recover from the bone marrow transplant. What a pain, I have more wires and tubes coming out of me than I can count. Was the least I could do to send out the notes, they deserved it. Can't sit here too long before I get sleepy, so I can only write a little bit. Strange existence now.Take care man, thanks again for everything.Dan

Way to Cool Crash and Burn

Overheard at the Goat Hill AS, mile 26.8 into the race....Or, did I just imagine this?

Friendly Aid Station Person: "Welcome to Goat Hill aid station. What do you need?"

Runner #139 (me): "(gasp) There's nothing on that table that can fix what's wrong with me (wimper)!"

Friendly Aid Station Person: "What's the matter?"

Runner #139 (me): "My self diagnosis is age and LACK OF FITNESS!!! Can you fix that with a damn brownie?!"

Friendly Aid Station Person: Nope (pointing and laughing) so get your ass outa here! (more pointing and laughing)

Runner #139 (me): "I'll sally forth without your useless brownie! A pox on your brownies! Oh, and thanks so much for being out here you guys...I love each and every one of you."

I was fried....legs crispy and the stomach was staging a coup.

It took about 20 miles.....20 miles for the wheels to get wobbly and the dashboard lights to start flashing. I made it to the half way point in 2:17 and felt like a hero, however over the next several miles, my mortality surfaced once again and the familiar pace squelching leg fatigue inevitably took the reins. The rest of the race I found myself running with the "not gonna go sub 5 hours so stopped giving a shit" group. A friendly lot, with plenty of walking and stalling to chat at various aid stations...I had, for the moment, found my peeps.

THE PLAN going into WTC was to run hard from the start and see how far I could get before caving in. The weather conditions were perfect, the course was very runnable and I felt my conditioning was in the "OK" category - basically trained but not optimal - but still pretty good for me. With the exception of 2 ball bustingly steep climbs (one shared with Dawn Infurna-Bean of the WS100 video A Race For The Soul - and for the record, she is just as nice in person as she appears in the video. I will add she is way stronger/faster in person as well.), this course can be run without walking so fast times were there to be had for those who had done their homework.

The dog ate my homework.

My time of 5:25 was on the disappointing side mostly due to not being able to move any faster over the last 8 or 9 miles...but, as stated, THE PLAN was to run hard and deal with the consequences later. At some point past 20 miles, I knew my tab would need to be paid, I just wasn't sure when the bill collector would come-a-knockin...he eventually did, and my account was slowly, painfully, settled.

WTC is a long way to drive for a 50k but I think I will want to have another go at this one next year. I'll come with a revised PLAN and attempt a more even pace throughout. Still, it was good to test myself and see how far I could go at that pace. Overall, the event is extremely well run and a great way to kick off the Sierra Nevada ultra running season. BBB

Tahoe Rim Trail 100 - Confirmed

From one of my running partners with TRT experience.....

"Wow, great course - you'll love it. Be mentally prepared for the bow out options on this course. As its a 2 loop course, there is the obvious one at halftime. Additionally, the course goes out with 50km runners so at about 15 and 65 miles, you'll have the option to cut short and skip an out and back section (like I did). I'm sure this plays mind havoc with anyone but the most strong-willed. Clearly, I'm not in that camp."

Gulp....This will be a challenge for me physically and mentally. I'm going for it just the same and sent in the registration paperwork on Friday. It's on and I'm psyched! Training is going well. BBB

Tahoe Rim Trail 100 Mile Endurance Run

After further consideration, the Tahoe Rim Trail 100 mile run is now in the lead and putting distance on the other 100's I have had on my summer running radar. I will be making a final decision soon but have to say that this will most likely be the one if/when I get around to making up my mind. It's tough for sure with an elevation low of 6,800 feet / high of 9,214 feet and 19,788 feet of climb/descent...maybe a little too tough? I can do it.

My training has been going well mixing hill work, tempo and long slow distance pretty regularly. I took a quick break at the beginning of February to let myself rest a little and now am back at it. If I continue at this level of intensity, my fitness shouldn't be a question so really it boils down to logistics and money. Crew for TRT would be optional. A pacer, however, would be nice to have so that is another question mark. There's not exactly a long line of runners forming yet, chomping at the bit to spend the night stumbling around the Sierra Nevada high country with a 100 mile rookie. Not just any idiot can pace in a 100...gonna need a special idiot. Luckily I know a few.

Revised Plans.....

I have had the Cascade Crest 100 (photo by Glenn Tachiyama..thanks G!) on my wish list for 2009 for the past couple months thinking that if everything fell into place, it would make a nice first 100 mile finish. Plenty of elevation gain/loss..a challenging course...and a chance to reconnect with some friends and acquaintances from the Pacific Northwest. Your chances for entrance into this race are greatly improved by getting your postmarked entry in the mail on Feb. 9th as the race director fills spots on a first come, first served basis and the 9th is the earliest date allowed to send in your application.


The best laid plans...


After speaking with Kourey (my level headed wife of almost 21 years) about the race, she reminded me that my physical conditioning is in better shape than our bank account and that while running 100 miles is a a worthy endeavor to be sure, it could make life financially difficult come late summer. Ahh, I hate reasonable thinking sometimes. A sound argument...I acquiesced. She's right and I will pick another 100 closer to home. The Cascade Mountain Range and my PacNW friends will have to wait for another time. Headlands, TRT, San Diego??? Lots to think about in the coming weeks...


BBB

Hello, my name is Bill and I'm an Ultraholic.

Last week, while cruising the Internet for a bit of running information, I stumbled across a post from a gentleman by the name of Chihping Fu (Ultraholics from left Anil Rao, Chihping, Peter Lubbers, Alan Geraldi and Rajeev Patel at TRT) asking if anyone would be interested in doing all night, mid week Mission Peak (Fremont CA) repeats. To the innocent bystander, I'm sure the thought of running up and down a remote peak, all night, in the dark, with a group of strangers must sound questionable. However, for me, the idea pushed all the right buttons. The Mission Peak Repeater would begin to satisfy several of my prerequisites as I make my way towards the eventual late summer, early fall 100 mile trail ultra. Exact race is still to be determined.

Those buttons - Button 1) Night Run - A chance to practice the use of my lights and help get accustomed to running at night with limited visibility and without the fear of being consumed by a large, hungry cat. Button 2) Elevation Gain/Loss - Each out and back to the top of Mission Peak is about 2500 feet of gain/loss in 6.5 miles. Pretty damn steep.




















And Button 3) New Ultra Friends. My main goal for 2009 is to step out of my comfort zone socially. I have a habit of keeping to myself and avoiding unfamiliar social situations. If I don't know someone, I usually avoid them initially and hope to be introduced sometime down the road. Lame, I know, but that's just the way I'm wired. I'm going to fix that this year and the Mission Peak Repeater will be a big step in the right direction.

I emailed Chihping asking if he thought it would be ok if I joined his group for the run. He replied quickly and told me to figure it. He also invited me to join the Ultraholics! Information on the Ultraholics (taken from their Yahoo Groups website) here:

"The Ultraholics are a loose-knit group of trail runners, ultramarathoners, triathletes and runners. We are based mostly around the San Francisco Bay Area, but our members live all around the country. Many of our members have run competed in some of the hardest ultramarathons and other endurance events such as the Western States 100 Mile Endurance Run, the Badwater 135 Mile Endurance Run, Ironman Triathlons, and ultramarathoning "slam" events. In addition to our Yahoo Groups site, many of our members also publish blogs to update the endurance community on our events, training and lives. We try to get together for social gatherings as well as races and training runs. Many of our members use their love of their sports to help raise money for charities and other worthy causes."

For you East Coasters or Ultra Roadies that are ok with a bit of travel, check this race out. The Keyes 100 is directed by Ultraholic Bob Becker and will be a great way to see the Florida Keyes, support a very worthy cause, and soak up the Florida ultra vibe. On my radar for next season.

So there you go. I have a good feeling about 2009.

GARLAND RANCH REGIONAL PARK

On Saturday, 1/24 I did a 3 hour run in Garland Ranch Regional Park, Carmel Valley. A map of the park can be found here: http://www.mprpd.org/parks/garland.htm Andrew McClellan, Dave Pratt and I met at my house and carpooled to the Running Iron in Carmel Valley, the meeting point for the run. There we met up with 4 other guys at 5:30am and set off for a 3 hour cruise in wet conditions. There is something about being out on the trails at this time of day that I really dig. I guess it has to do with knowing a lot of runners probably passed due to the early, wet conditions so you feel like you're getting a leg up on the competition. I wonder where that term "getting a leg up" came from? I bet my Jack Russell terrier Chico could tell me. =)

This was my first time running with this group which is comprised of a few sub 3 hour marathon runners and a sub 24 hour 100 mile finisher (Wed Night Laundry guys... http://www.wnlr.org/) so I was lightly concerned with my ability to stay with everyone. As it turns out, they took it easy on me and I never dropped out of shouting distance of the front guys. These dudes can flat out climb! Or should I say STRAIGHT UP CLIMB! It made me glad that I have been putting in some miles and that I jumped in in January when some of them are still coming out of their winter hibernation otherwise I would have suffered big time. It was dark for the first 90 minutes with a light rain/mist so a headlamp was mandatory. Trail conditions were fine though with only a few slippery sections - good footing most of the way.

I'm really happy I went on this run as I got to meet and run with new ultra runners which is one of my 2009 goals (to make new running friends and be more open and sociable) and it also gave me a chance to get more familiar with Garland Ranch. The run finished up at 8:30am, 13 miles and what I guess was about 3200 feet of climbing. I bid a few of my new friends farewell and then Andrew, Dave and I stopped into the breakfast place next to the Running Iron for coffee and pastries. A great morning on the trails!

Run Log Relocated

For simplicity's sake, (read; I'm lazy) I have moved my run log to Attackpoint.org

I really like this site because it tracks a lot of the information I was tracking manually, automatically. I found it while checking out Andy Jones Wilkins site and swiped the idea. If you have never been to his site you should check it out. Good writer and a better runner!

The Results

Hi RAMFD’rs

If you are receiving this email it’s because you are one of the generous people that made a donation to the Run A Mile For Dan fundraiser. I want to say thank you very much for stepping up to help a friend in need. I have to confess that I underestimated your generosity. When deciding to do something for Dan, I thought that if I could get everyone in, $500 would be in the range of possibilities. With our current economy I wasn’t sure but I thought it could be done. It turns out we more than doubled that figure. Our total contribution was $1,050.00 and all was sent in on Monday with a couple follow up checks being sent in later today.

I have attached an email received from Dan today to bring you up to speed on his progress. I feel like I need to tell you that I feel blown away by your willingness to help someone you don’t even know just because you recognized he needed help. It’s humbling. It just is.

Thank you,

Bill

Dan,

There you are! Great to hear from you. Bald head? Nice. Actually, a couple years ago I used to clipper mine to the nub and loved it. However, my appearance scared the crap out of some folks and my wife didn’t dig it too much either. Given our physical similarities, I’m guessing your attracting reactions in kind. Talk about simplicity though.

It was a group effort. Happy to help – it’s the least we could do. I’m fortunate to have compassionate friends that want to step up. Great people, all of them. Glad you’re home. Bill

From: auburnrunningco@sbcglobal.net [mailto:auburnrunningco@sbcglobal.net] Sent: Friday, January 16, 2009 9:37 AMTo: Bill CottonSubject: RE: Checking on you

Hey man, were you in town?? Sorry I missed you, I was sent home on Friday and have been gearing up for the next treatment, which starts middle of next week. And where did all those funds come from?? Bill, I can’t thank you enough. Your kindness and generosity are beyond what anyone could hope for. Thank you very much. This will go a long way when that final bill comes in, and it’s coming. The sooner I’m done with this the sooner I can get on with my life.

The fundraiser in general was incredible, I just never would have imagined such a response. First of all I didn’t realize I knew so many people, and then underestimated how close this running community really is. Folks I don’t even know contributing! What do you say? Day after day my wife and I are in amazement from all this. So many people came together to make this happen, I can only hope I get the opportunity to pay it forward and be there for someone else one day.

Thanks again Bill, you have gone above and beyond my friend. Unless you’ve shaved your head, I doubt anyone would think we look alike now!

Take care,
Dan

From: Bill Cotton [mailto:William.Cotton@darrigo.com] Sent: Tuesday, January 13, 2009 10:34 AMTo: auburnrunningco@sbcglobal.netSubject: Checking on you

Dan,

Just sending off an email here to say hello and see how you’re doing. I have to tell you that the Run A Mile For Dan event was really something awesome to be a part of. You have a huge amount of people that are really pulling for you bro so just do your thing while you’re stuck there, stay positive, patient and I know all will work out fine.

Take care Dan.

Bill

Week Log:

Sun 1/11, 0
Mon 1/12, 45 min work loop @ moderate pace with Scherpinski.
Tue 1/13, 55 min work loop solo w/20 min @ TH, lift legs.
Wed 1/14, 0
Thu 1/15, 45 min work loop solo @ moderate pace.
Fri 1/16, 1:30 Fort Ord loop with Chico @ moderate pace.
Sat 1/17, 2:00 Fort Ord loop with Scherpinski @ moderate pace.
Total 5:55 , 1/11 weight 178

A decent week with a couple of longer efforts and a tempo run. 1 session of lifting and then I will be taking 3 days off completely. I developed slight tenderness in my left knee so it's time to give the legs a break. So far so good as far as my fitness is going. I found out this week that I was selected in the Miwok 100k lottery so now the fear factor has been added to the training calendar which should add a bit more motivation short term =) I am also moving my training log to Attackpoint.org (sidebar link) so all training records will be posted there now instead of on this blog. My weight is now at the point where 1 solid week of workouts and intake control will put me right at 175 pounds.

Run A Mile For Dan (postscript)

Dan's a friend of mine.

Not the type of friend I call or see everyday or have over for holidays or my daughters birthday party but a good friend just the same. Truth is, I'm not sure he knows my daughters names - still, a good friend. But isn't that the way it is with many of the friends we have in ultra running? We run into each other at different events or share a few miles together during a race and then we part ways, hoping to remember each others names and looking forward to the time when our paths cross again sometime in the future. Well, that's the way it is for me anyway. I have to say though that during those times when our paths do cross, I feel a closeness to my ultra running friends that I have found difficult to duplicate with my friends and acquaintances of the non running variety. We may only see each other once or twice a year but to me we are still very close...family.

In ultras, I believe all the meaningless stuff that makes up our day to day lives is chipped away and we share with each other in a more meaningful way...our true selves..the best and sometimes the worst (but mostly the best). We get the opportunity to see each other for what we are. I think that's what resonates with me more than anything else. That is what makes running ultras special to me. Dan and a few others are that to me. Yep, Dan is definitely a friend of mine.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

The "Run A Mile For Dan" fundraiser was held last Saturday at the Placer High School track. The purpose of the event was to raise money to help pay the medical expenses not covered under Dan's insurance. Dan Moores is the proprietor of the Auburn Running Company and is currently in the hospital undergoing treatment for leukemia. Dan is a friend and a great guy so when I received an email from my friend Glenn asking what I knew about Dans health, I knew something was up and sent Dan a short email to check in. Needless to say, when Dan wrote back I was surprised and saddened to hear of his challenge. Matt Keyes of ARC contacted me and got the ball rolling on the fundraiser. Once the date was set, I cleared the calendar, called/emailed everyone I knew who owed me a favor and started the fundraising machine. Believe me, I have bought every gift wrap/cookie dough/tri tip bbq ticket my friends have ever thrown on my desk so now it was their turn to reciprocate. With Greg Soderlund and Tim Tweitmeier helping with the organization and handling the event day details at the track, Saturday was a done deal. And I need to mention that the pumpkin ginger soup being served at the finish line was beyond description. I need to figure out a way to carry some of that with me on long runs...but I digress.

For those of you not familiar with Auburn, CA or the Sierra Nevada foothills, the track at Placer High is hallowed ground in that each June it serves as the finish for the Western States 100 Mile Endurance Run. On January 3rd, about 400 people got up early on a very cold Saturday morning to be a part of this worthy event. Some ran a lap and then headed off for Robie Point and the Western States Trail. Others, like me, were raising donations by the mile and were bound to the track for purposes of accuracy. It was a wonderfully heartfelt event with everyone from kids and grandparents to newbies and ultra legends taking the track with one single purpose..helping out a friend. The mission was to run as many laps as possible from 8:00am to noon. After my dnf in 2006, it was fun to visualize crossing the WS100 finish line 100 times.

With all the well wishers and positive energy on the track Saturday morning, I feel very good about Dan's chances for recovery. Actually, I have never doubted Dan's chances for recovery. The moment I heard of his condition, I just had an overwhelminly certain feeling that I would see Dan back out on the trails again. Hopefully it will be soon.

Nice work in getting this awesome fundraiser organized Matt. You're a good man and a good friend as well.

Happy New Year everybody. BBB

Week Log:

Sun 1/4, 2:20 @ easy pace. Fort Ord loop with Chico. Legs a little tired but felt great being on trail again.
Mon 1/5, 0
Tue 1/6, 1:20 tempo TM
Wed 1/7, 47 min work loop @ moderate pace with scherpinski. Felt great. 15 min TM warmup, Lifted legs.
Thu 1/8, 1:20 TM @ easy pace.
Fri 1/9, 0
Sat 1/10, 0
Total 5:00 , 1/4 Weight 181

3 zero days but overall a pretty good week. I got a semi long run in and a tempo day. Friday, Saturday and Sunday were spent at a coaching clinic in the bay area so I took the opportunity to rest my legs and take an easy week. I found out on Saturday that I was picked in the Miwok 100k lottery so that is on for sure. This will be my first attempt at Miwok and my first 100k attempt as well. Not being concerned with my finish time, my goal will be to run it in control and finish. With Miwok now on the calendar, my running calendar is full through May. Nothing like a fear component added to the race calendar to create focus in your training. Back to work tomorrow morning.