2024 Sea Ranch - Day #7

A lazier day...

Donna, Kevin, Sharon and I walked down to the Sea Ranch Lodge for coffee. Getting back to the house, we had a large leisurely breakfast of bacon, eggs and biscuits.

My goal for the day was to go for a run. As I have said repeatedly, with a hundred miles of trails, Sea Ranch is my favorite place in the world to run. Being able to run along the bluffs on the ocean for miles and miles is so cool.

While Donna, Kevin and Sharon went to the pro shop at the golf course and the Surf Market in Gualala, I went for a run. Heading North from Monette, I essentially covered the same ground that we hiked on Sunday. I ran for six miles in an hour and twenty-two minutes. The first three miles were into the teeth of a 20 plus mph wind. Over the first two miles, I was trying to find the right combination of breathe, pace and heart rate.


We spent a chunk of the afternoon just hanging out in the house. Sharon and Donna went for a mile and a half walk that included the Sea Meadow Trail.

In the late afternoon, we started playing Mexican Train. We took a break to fix dinner: barbecued chicken and salad.

After dinner, we continued playing Mexican Train. I ended up winning by a lot! We crashed after 10:30 pm.

1,605 Miles

In 2018, I ran 1,605 miles and cycled 91 miles. My goal for the year was to average 30 miles a week. I ended up averaging 30.8 miles per week. It was the most miles that I have run in a year since 2011. In addition to the mileage goal, I focused on my weekly steps total. My goal was 140,000 steps a week. Essentially, I was running 30 plus miles a week and walking 30 plus miles a week. Finally, I finished the year with a string of more than 70 days meeting the move goal on my Apple watch (900 active calories). Combined all of this kept my weight in a nice range for last half of the year. I am switching my goals for 2019. With the purchase of the Peloton bike as a present for our anniversary, I am going to try to do more 1,000 miles on the bike in 2019. I have also started to do push-ups again; my goal is 3,000 push-ups in 2019.

In 2017, I ran 1,510 miles and cycled 131 miles. My physical challenge for the year was running 200 miles in July! My 2017 Run To Feed The Hungry time was the best since 2014. Unlike 2016, I finished the year feeling strong.

In 2016, I ran 1,340 miles and cycled 474 miles. This is the fewest miles that I have run in a year in at least the last eleven years. I am still trying to figure out a physical challenge for 2017...

I struggled the last couple months of 2016. Between the new job, a couple of minor medical procedures, getting sick, settling Jack in Georgetown and a change in my routine from the last two and a half years, I lost a couple notches in my level of fitness. This was highlighted by embarrassing times during the Run to Feed the Hungry.

For 2016, I am looking forward into 2017. Like the American River 50 in 2007, I looking for a physical challenge in 2017. I am toying with the idea of a 100 to 120 mile hike along a section of the Pacific Coast Trail in Northern California [Boreal Ridge on Highway 80 to Chester on Highway 36].

In 2015, I ran 1,604 miles and cycled 401 miles. My goal was to work out with weighs 52 times this year; I have failed over the last three years at my strength training goal.

In 2014, I ran 1,583 miles and cycled 886 miles. I averaged 30.4 miles running and 17.0 miles cycling every week! My goal was to restart a sit-up, push-up and light routine that I have done in the past. I failed in this goal.

In 2013, I ran 1,521 miles and cycled 1,092 miles. My goal for 2013 was to best both the running and the cycling totals. I accomplished the running goal. Additionally, I was going to try and lift at least 48 times (4 times a month) at Arden Hills. I failed in this goal.

In 2012, my goal was to start cross-training. I ran and hiked 1,441 miles. This included two full weeks off during the trip to Italy in the summer. Additionally, I cycled 1,133 miles. Most of this cycling was done on a stationary bike. I covered 1,016 miles virtually biking across America.

In 2011, I ran 1,763 miles. This seems impossible in a year that I took almost nine weeks of vacation!

In 2010, I ran 1,700 miles. This included two full weeks off during the trip to Spain in the summer.

In 2009, I ran 1,832 miles.

In 2008, I ran more than 1,925 miles!

In 2007, I ran 1,721 miles. This included successfully completing the American River 50.

In 2006, I ran slightly less than 1,680 miles.

In 2005, I ran slightly less than 1,630 miles.

On our trip to Florida in Summer of 2004, I started to play with the idea of running the American River 50 in April of 2007. I committed myself and started to train.

Map of Sea Ranch Run

Using data from Runkeeper on my iPhone, I generated the following Google Map of my Sunday run when we were at Sea Ranch. I covered 8.96 miles down to the Gualala River Beach Park and back in one hour and 45 minutes.

As I have said before, this is one of my favorite places in the world to run.

1,510 miles

In 2017, I ran 1,510 miles and cycled 131 miles. My physical challenge for the year was running 200 miles in July! My 2017 Run To Feed The Hungry time was the best since 2014. Unlike 2016, I finished the year feeling strong.

In 2016, I ran 1,340 miles and cycled 474 miles. This is the fewest miles that I have run in a year in at least the last eleven years. I am still trying to figure out a physical challenge for 2017...

I struggled the last couple months of 2016. Between the new job, a couple of minor medical procedures, getting sick, settling Jack in Georgetown and a change in my routine from the last two and a half years, I lost a couple notches in my level of fitness. This was highlighted by embarrassing times during the Run to Feed the Hungry.

For 2016, I am looking forward into 2017. Like the American River 50 in 2007, I looking for a physical challenge in 2017. I am toying with the idea of a 100 to 120 mile hike along a section of the Pacific Coast Trail in Northern California [Boreal Ridge on Highway 80 to Chester on Highway 36].

In 2015, I ran 1,604 miles and cycled 401 miles. My goal was to work out with weighs 52 times this year; I have failed over the last three years at my strength training goal.

In 2014, I ran 1,583 miles and cycled 886 miles. I averaged 30.4 miles running and 17.0 miles cycling every week! My goal was to restart a sit-up, push-up and light routine that I have done in the past. I failed in this goal.

In 2013, I ran 1,521 miles and cycled 1,092 miles. My goal for 2013 was to best both the running and the cycling totals. I accomplished the running goal. Additionally, I was going to try and lift at least 48 times (4 times a month) at Arden Hills. I failed in this goal.

In 2012, my goal was to start cross-training. I ran and hiked 1,441 miles. This included two full weeks off during the trip to Italy in the summer. Additionally, I cycled 1,133 miles. Most of this cycling was done on a stationary bike. I covered 1,016 miles virtually biking across America.

In 2011, I ran 1,763 miles. This seems impossible in a year that I took almost nine weeks of vacation!

In 2010, I ran 1,700 miles. This included two full weeks off during the trip to Spain in the summer.

In 2009, I ran 1,832 miles.

In 2008, I ran more than 1,925 miles!

In 2007, I ran 1,721 miles. This included successfully completing the American River 50.

In 2006, I ran slightly less than 1,680 miles.

In 2005, I ran slightly less than 1,630 miles.

On our trip to Florida in Summer of 2004, I started to play with the idea of running the American River 50 in April of 2007. I committed myself and started to train.

Morning run in Kona

Using Runkeeper on my iPhone, I created this map of my Sunday morning run on day 8 of our trip to the Big Island. Tomasin said that I went right by him in the downtown as I was heading back to the condo.

200.3 Miles

Coming into July, I set a running goal of 155 miles for the month. With five full weekends, a mid-week holiday and Sharon gone for eight days on the cruise, it seemed like an opportunity to push up my mileage. Additionally, I felt out of sorts last fall and wanted to see if I could improve my fitness a notch or two.

I was so far ahead of the pace for my goal in the middle of the month when Sharon came back from the cruise that I decided to shoot for the moon. I ended up running 200.3 miles in July. This is just under 6.5 miles a day for 31 days. My records go back to the beginning of 2005 when I started to train for the American River 50. The most miles I have previously done in a month in the last twelve and a half years was 190. Additionally, I only reached 180 miles twice in that 150 month period.

I amazed at how good my body feels; my hips and knees feel great. I started the month with a pair of Hoka running shoes. I have run in Nike Air Pegasus for more than twenty years. Earlier this year, both Larkin and Wallen recommended Hokas and I decided to give them a try. I am very pleased. I give the Hokas partial credit for my ability to turn the 200 miles.

I can't carry the speed that I could ten years ago. I tend to warm up and cool down for extended periods on the treadmill. Outside, I walk and stretch in the middle of a run. As Jack said when we were running in Amsterdam last year, "you have one gear, but, damn, you just keep going." My motor is definitely a big diesel engine at this point.

I am ready for the Camino... Too bad we can't leave tomorrow.

49.5 Miles

Pushing hard in July, I ran 49.5 miles last week. Since I started keeping my current records as I was winding up to run the American River 50 in 2007, I have only run further in a week four times, including 52.5 miles in December of 2005, 53.2 miles in April of 2007, 50.2 in September 2008 and 51.1 miles in August of 2010. It is going to be interesting to see how many miles I can log in the month of July...

With Wallen and Larkin getting me to try Hoka One Ones shoes, my legs feel solid. I have an odd spot in my right foot that has been bothering me for some time, but oddly it doesn't hurt when I am running.

Hoka One One plus Running Goal for July

Saturday morning, I ran seven and a half miles with new shoes. After running in Air Pegasus shoes for more than twenty years, Wallen and Larkin talked me into trying a pair of Hoka One Ones.

Feeling stronger, I am setting an aggressive running goal for July. July has five full weekends and a midweek holiday. Additionally, Sharon is going to be gone on a trip for more than a week. Taking advantage of this schedule, my mileage goal for July is 155 miles. This would be more miles than I have run in a month since December of 2011.

145 miles

I logged 144.93 miles in March. This is the most miles I have done in a month since January of 2016 when I was working out of the Napa Valley. Although it is not completely comparable because I also did 50 miles on the bike in January of 2015, I still feel very good about the result. After a rough fall and feeling like I lost a couple of notches of fitness, I am feeling stronger and more like my old self.

March 2017	144.9 miles
February 2017	95.7
January 2017	111.5
December 2016	101.3
November 2016	104.3
October 2016	118.1
September 2016	126.9
August 2016	135.3
July 2016	64.1
June 2016	113.2
May 2016	143.8
April 2016	116.3
March 2016	135.8
February 2016	117.1
January 2016	150.5

1,340 Miles

I struggled the last couple months of 2016. Between the new job, a couple of minor medical procedures, getting sick, settling Jack in Georgetown and a change in my routine from the last two and a half years, I lost a couple notches in my level of fitness. This was highlighted by embarrassing times during the Run to Feed the Hungry. In 2016, I ran 1,340 miles and cycled 474 miles. This is the fewest miles that I have run in a year in at least the last eleven years. I am still trying to figure out a physical challenge for 2017...

For 2016, I am looking forward into 2017. Like the American River 50 in 2007, I looking for a physical challenge in 2017. I am toying with the idea of a 100 to 120 mile hike along a section of the Pacific Coast Trail in Northern California [Boreal Ridge on Highway 80 to Chester on Highway 36].

In 2015, I ran 1,604 miles and cycled 401 miles. My goal was to work out with weighs 52 times this year; I have failed over the last three years at my strength training goal.

In 2014, I ran 1,583 miles and cycled 886 miles. I averaged 30.4 miles running and 17.0 miles cycling every week! My goal was to restart a sit-up, push-up and light routine that I have done in the past. I failed in this goal.

In 2013, I ran 1,521 miles and cycled 1,092 miles. My goal for 2013 was to best both the running and the cycling totals. I accomplished the running goal. Additionally, I was going to try and lift at least 48 times (4 times a month) at Arden Hills. I failed in this goal.

In 2012, my goal was to start cross-training. I ran and hiked 1,441 miles. This included two full weeks off during the trip to Italy in the summer. Additionally, I cycled 1,133 miles. Most of this cycling was done on a stationary bike. I covered 1,016 miles virtually biking across America.

In 2011, I ran 1,763 miles. This seems impossible in a year that I took almost nine weeks of vacation!

In 2010, I ran 1,700 miles. This included two full weeks off during the trip to Spain in the summer.

In 2009, I ran 1,832 miles.

In 2008, I ran more than 1,925 miles!

In 2007, I ran 1,721 miles. This included successfully completing the American River 50.

In 2006, I ran slightly less than 1,680 miles.

In 2005, I ran slightly less than 1,630 miles.

On our trip to Florida in Summer of 2004, I started to play with the idea of running the American River 50 in April of 2007. I committed myself and started to train.

Foothill Regional Park Run

After spending the night at the Tomasins, I took an early morning run in Foothill Regional Park behind their house. I covered 4.61 miles in 0:56:43. The climb to the top of the Alta Vista trail slowed me to a crawl...

Bruges Run with Jack

Much to my surprise, Jack wanted to go for a run a couple of times while we were on the trip. On the last day that we were in Bruges, he and I ran 2.95 miles in a loop through the city. There was a nice series of windmills along the River. A picture from our run is here.

Amsterdam Run with Jack

Much to my surprise, Jack wanted to go for a run a couple of times while we were on the trip. On the last day that we were in Amsterdam, he and I ran 5.57 miles from the hotel through the city to the tip of the Vondelpark and back.

Napa Valley Wine Train along the Vine Trail

Passed the Napa Valley Wine Train on my evening run along the new bike trail.

Spring Training Desert Run

On Sunday morning at Spring Training, Wallen and I had a nice 4.15 mile run out into the desert. Using data from Runkeeper on my iPhone, I built the following Google Map.

43.2 miles

I ran 43.2 miles last week (Sunday to Saturday); essentially a 10k everyday for 7 days. My body feels pretty good.

This is the most miles that I have run in a week since November of 2011. There was a week in early 2014 where I covered 44.5 miles, but that included a 11.5 mile hike on New Year's Eve day and a 7.8 mile hike at the Larkins.

5K Run

Early Sunday morning, I went with Sharon to do a 5k Mama Bootcamp Celebration Run.

Carmel Run

On Sunday while we were at Carmel, Sharon and I walked along the beach. I then ran along the beach and the ocean to the Carmel River Beach and back. Using data from Runkeeper on my iPhone, I generated the following Google Map.

Gold Creek Trail Run

When I was in Bremerton, Wallen and I ran 5 miles along the Gold Creek trail at Green Mountain. Exporting data from the Runkeeper app on my iPhone, I generated the following views of the run in Google Earth and a map in Google Maps. It was an interesting trail run.

View Larger Map

Ancil Hoffman Park Run

While we lived in Elk Grove, my standard run was a square loop on the street along Elk Grove Boulevard to Franklin to Laguna to Harbor. With the move, I have a much nicer run! There is a trail around the Ancil Hoffman golf course just outside our door. I have seen lots of deer and turkeys. Two loops around the golf course gives me just under six miles. Effie Yeaw Nature Center is to the northeast of the golf course and I have just started to figure out how to work those trails into my run.