Monday- did a 4.5 mile Recovery Run while my daughter had basketball practice. Cold night, but good tunes got me through it. GOnna be lots of miles by headlamp this month.

Wednesday- The Daily Double track workout. Warmed up with a 2 mile run to the track from work. Did 2 1200m sprints, 2 800 m sprints, 2 600m sprints, and finished with 2 400 m sprints. Each sprint my pace got faster, as I went from an 8:40 mile pace, down to a 7:00 mile pace on my last sprint of the night. Cooled down with a 2 mile run back to work by headlamp.

Friday-Wasn’t feeling 100% at work with a slightly upset stomach and headache, but got the four mile run done. 2 hours after was hit with a fever and became violently ill. Went to bed and woke up feeling better except dehydrated. to quote trail runner John M. (not me) “vomiting is inconvenient, not fatal.”

Sunday- Another Double loop marking the trail at quarter to seven AM with Patrick, Lori and Doug. Started raining on us about 4 miles in on the first loop, and continued for the whole second loop. Trails were pretty dry before the new rain, but got slippery on the second loop. Felt really good as we finished the second loop with just under 2 hours of time running. I’m handling the hills better this year.

Weekly mileage: 26.25
Year to date: 74.9 miles

Monday- 4.85 mile Recovery run out and back from Tomales High school on the road. Felt real good despite the cold as I ran under the full moon by headlamp.

Wednesday- 4.43 miles on the Fleet Feet Fun run. Another Headlamp run with Marc Strozyk and the crew from Fleet Feet. He paused his Garmin at the stoplights, and our pace looked a lot better. This run was one where I felt good nearly the whole run.

Friday- 4.55 miles out the driveway with a turnaround at Garzelli’s. Didn’t realize I was at such a fast pace on the way out. I think my aerobic conditioning is improving. Almost broke an under 9min/mile pace for the whole run.

Sunday- Early morning run with Patrick From Fleet Feet, and Lori Barekman, a Physical therapist. We were marking the route for the Annadel HM training group. We did the first five mile loop in about 1:06, hung out while Marc gave his pre run talk to the group of about 80, and then took off once more for a second loop. Did the second loop in about an hour. Felt really good at the finish. If I can keep 2-looping for the next 12 weeks I will be ready for an ultra. I’m going to have to start 20 minutes earlier each week as the distance increases!

January 5, 2012

The Pope and Young Club is pleased to announce a new program to engage young bowhunters and young persons interested in learning more about bowhunting, fair chase and wildlife conservation.

A Pope and Young Club Youth Membership Program officially began January 1st. Any young person, under the age of 18, can join the Pope and Young Club as a Youth Member for just $10 per year. There are no other requirements. It’s for any interested young person: whether they are 16 years old and have started bowhunting, or 9 years old and just picked up a bow, or 5 years old and interested in learning more about big game animals. There will be something entertaining and educating for any age.

YOUTH MEMBERS will receive:

-Membership card, certificate and wristband
-Issues of the Club’s quarterly membership publication
-Access to Pope and Young Club Youth Member facebook
-Access to Pope and Young Club Youth Member website
-Special Offers and discounts

Exciting new opportunities for learning and interacting await P&Y Youth Members. Through our quarterly publication, the Youth facebook and the Youth website, we’ll be asking and challenging youth members to experience:

-”Shooting Straight”, a hunting ethics situation challenge
-”Ask the Experts”
-Bowhunting 101
-writing articles, submitting photos and videos
-special games and puzzles for all ages
-lots of opportunities for learning and growing as bowhunters/conservationists

SPECIAL OFFER – $10 Coupon from HUNTER SAFETY SYSTEMS
We are excited to announce the first special offer for P&Y Youth Members only! Every Youth Member will receive a $10 off coupon for any Hunter Safety Systems treestand safety vest or harness…an essential item for any bowhunter! We are very grateful for the Hunter Safety Systems company’s enthusiastic support of this new program!

YOU can sign up a young person who is interested in the outdoors, wildlife and/or bowhunting for P&Y YOUTH MEMBERSHIP online at www.pope-young.org/youth , or by calling 507-867-4144, or by downloading an application from the Club’s website. The upcoming issue of the Club’s quarterly publication will also have youth applications.

For more information, please visit www.pope-young.org/youth

Monday- Did a quick recovery run for 4.5 miles while my eldest was at basketball practice at 8:00 pm . Knocked out a sub 9:00 min/mile pace for the first mile and a half. Felt good. Right ankle/foot sore that night. (This has been an ongoing thing for about 2 weeks)
Wednesday- Got a late start on the social Fleet Feet Run, and passed the run walk group, and finally caught the back of the runners pack at 3 miles. One of my faster runs at night in Santa Rosa.
Sunday- Met up with my running family for a 9.3 mile trail run in China Camp State Park. another great social run onan unseasonably clear and warm January Day. I was surprised we had nearly 1200 feet of elevation gain on the run. I always thought of CC as a gentle profile. Lots of rolling I guess.

18.2 miles for the week in 3 runs.
24.41 miles for the year in 4 runs

Each day is a hyperlink to the Mapmyrun data for each run.

Tuesday- 4 miles on an out and back at 8:16 pm with the turn around at San Antonio Road.

Wednesday- 4.44 miles with Fleet Feet in Santa Rosa. Leigh, Bald Zach, Jeff, and I were schooled by 3 boys age 8-11. Granted they were all nationally ranked in the mile, and one of them ran a 5:26 mile at a national track meet. Kept them in sight until we crossed Santa Rosa Avenue on the way back. Then they left us in the dust. Got to visit with some Fleet Feet Santa Rosa Alumni, Chandra and Erin after the run at the store.

Saturday- 3.2 miles out and back in the driveway

Sunday- First run of 2012 in Annadel State park. 6.55 miles with my running family. We even took a group photo with some deer in the background. (click on picture to see full size)

On the trail with Marc Strozyk in the lead. His Garmin data is what is linked.

Marc's Garmin Data. Click for full size.

Total mileage for the Week: 18.16 miles (2011 avg was 13.58)
Total mileage for all of 2011: 679 miles in 117 runs (5.8 mile avg distance)
Total mileage for 2012: 6.55 in 1 run