RUN RUN RUN RUN a journal for running and sharing insight on your identity, community and spirituality
I
RUN Allows you the user to be in control. You will be able to monitor your progress throughout the year. Each day will be new motivational information or insightful quote to help you with this journey. Each day will mark a new beginning and throughout the year will guide you to more insight about your identity, community, and spirituality. These three things make us a complete human, and running is your gateway. The reward is great, but only if you receive what you give. To give everything means everything.
ENJOY
II
THIS WILL HELP motivational problems maintaining schedule find enjoyment in run find fulfillment in running training program that works enjoyment in racing those slowed by injuries or aging first time runners those wanting to get in better shape
IV
III
HOW TO USE THE LOG DISTANCE
WRITE HOW FAR YOU HAVE GONE
TIME
ROUTE
YOUR TIME BY: RECORD YOUR ROUTE THAT HOURS:MINUTES:SECONDS YOU RAN. YOU CAN LIST YOUR ROUTES ON PAGE VI
HOW DID YOU FEEL? WRITE HOW Y0U FELT ON THE RUN. WERE YOU SORE? TIRED? HAD TO STOP? FELT GOOD? HOW ARE YOUR LEGS DOING? THIS IS A GREAT PLACE TO MONITOR YOUR BODY. YOU CAN EVEN WRITE ABOUT YOUR DAY. THIS SPACE IS FOR YOU.
DISTANCE LENGTH CONVERSIONS
ABBREVIATIONS
1 MILE
5,280.00 feet 1,609.34 meters
1 METER
3.28 feet 1.09 yards
MILE MI YARD Y FEET FT METER M KILOMETER KMlK
1 KILOMETER 3,280.84 feet 0.62 miles
3K = 1.86MI
5K = 3.1MI
HOURS MINUTES SECONDS 8K = 5MI
HR MIN SEC
10K = 6.2MI
VI
V
PLACES TO RUN treadmill bike trails
ROUTES NUMBER
1
beach
2
local schools
3
gyms and fitness centers
4
along the water
5
sidewalks in the neighborhood
6
local and state parks
7
DISTANCE
VII
ROUTES (cont.) NUMBER
8 9 10 11 12 13 14
DAY 1 DISTANCE
the journey of
1000 miles
begins with
Your journey might not be 1000 miles, it might not even be 100 miles, but just like every story, every journey has a beginning. This is your beginning. You will start when you are ready and when you start, you realize how wonderful it feels to accomplish your goals, no matter how big or small it may seem. The journey will be long, but you will be OK. Use today to run or walk as far as you think you can, and no longer. Small victories lead to big accomplishments.
ONESTEP
-Lao Tzu
Father of Taoism
DAY 1 LOG DISTANCE
HOW DID YOU FEEL?
DAY 2 TIME
ROUTE
YOUCONTROL are in
Never forget this truth. YOU ARE IN CONTROL. You know what your limits are, you know how far your body can take you. Do not be discouraged if you are unsure, or if you can not run or walk as far as you would like. Remember that you are in control of how far you want to go. For today, run as far as you know you can run. If it is many miles, go for it. If its to the end of your block, go for it. This is your base. This is where you are now. Know that you will get stronger and faster in time. Be patient.
DAY 2 LOG DISTANCE
HOW DID YOU FEEL?
DAY 3 TIME
ROUTE
WHY DO I RUN? Ask yourself why do I run? This is a question that does not have just one answer, but several, and any experience of runner, be it young or old, beginner or Olympian, will ask themselves this question. Think about this question before your run, during your run, and after your run. You will find that there are several answers for yourself. Write them down, and keep them close. You can even write them in your LOG. Look back on this section, and remind yourself why you are running every chance you get. This is motivation. This is you.
DAY 3 LOG DISTANCE
HOW DID YOU FEEL?
DAY 4 TIME
ROUTE
STRETCH Stretch before and after each workout. It not only helps with releasing lactic acid build up, which is acid your body produces during a workout, but it also warms up your muscles, and keeps them fresh. Also, it helps the prevention of injuries during a workout. Your body will thank you for it later.
some examples:
DAY 4 LOG DISTANCE
HOW DID YOU FEEL?
DAY 5 TIME
ROUTE
replace lost
FLUIDS
After each workout, your body will lose fluids, such as water, and sodium. You will need to replenish those fluids so that you can help your body recover after a workout. This will also help energize you after the run.
energy drinks water chocolate milk
DAY 5 LOG DISTANCE
HOW DID YOU FEEL?
DAY 6
TIME
ROUTE
FOOD = FUEL vegetables whole grains fruits organic
Not only is it important to replenish the fluids after a run, but it is also important to maintain a healthy diet. Good quality food with nutrition and less added “garbage” means better fuel which means better run. Work to this slowly by replacing poor quality foods with higher quality foods. Another option is to start eating less fast food, and look more into foods at the grocery. Look to see what is fresh. Knowing that the prices are higher is not always a bad thing, it can actually help save you from dangers with your heart.
DAY 6 LOG DISTANCE
HOW DID YOU FEEL?
DAY 7 TIME
ROUTE
do not be afraid to
take a break Everyone needs a break. Your body does get sore, sometimes even remains sore. Take care of it and rest yourself. If you are continual pain or sore, take a day of and relax. If you are in a middle of a run and feeling tired, stop. Relax and take a few breaths and then start back up or even walk in the beginning. Sometimes the greatest thing to do is to stop. Do not get used to stopping, but when you feel tired, rest for a few seconds, regain your composure and go. If there is a water fountain nearby as well, take a drink of water and replenish a little. A little rest goes a long way in the journey of running, and it will help your body recover.
DAY 7 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
CONGRATULATIONS
YOU PASSED A GREAT MILESTONE
WEEK 1
This really is a great accomplishment! You should be proud of yourself. Now that you have completed one week of training, you know you can do one more week. If you are sore, start the week with a day off, but then continue on. On the LOG on the next page, write down your miles from the week, and then write down a goal for the next week, something you know you can accomplish. Once more, this is the time for the little victories, because they will add up, and you will surprise yourself with how far you have gone. Continue with your hard work, and do not stop now. Also, you can add up all your mileage for the year on page 724.
WEEK 1 LOG DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
WEEK TOTAL
DAY 8 THE SECRET IS THIS...
THERE IS NO SECRET
GOAL
Truly there is no secret for how to be successful in running, just like there is no secret for how to be successful in life. There are several sources that try to persuade you that the secret for success is buying into a scheme, a product, or a single right way to train. The best way to succeed is to try, and when you stumble, try again. If there is a secret, the secret is knowing that you can do anything. Many approaches can give you the results you want and you can do it.
DAY 8 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
DAY 9 do not let what you
CANNOT DO interfere with what you
CAN DO -John Wooden
Basketball Coach for UCLA who won Seven straight National Titles
You are getting in the thick of your base training, and you might be feeling excited about taking on more, or maybe you are feeling that you are taking on too much. Once more, relax. This is the time where you are building your foundation. Know that the only person you have to compete against is yourself. Do what you can do. Trust in yourself and in the process of training.
DAY 9 LOG DISTANCE
DAY 10 TIME
ROUTE
THERE IS ONLY THE
HOW DID YOU FEEL?
GOAL
This is a reminder to remember why you are running. Remember your goal. You are still getting used to working running into your schedule, or maybe you feel like taking some time off. Do not let excuses get in your head. They will keep you from your goal. Know what you running for. Know what you are living for.
DAY 10 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 11
ROUTE
PLAN
your day around your
RUN
Now that your running is beginning to become a habit, be careful to grow the consistency of the habit. Keep up with your training, whatever it may be, and make sure you keep running in your day. Once you establish running within your day running becomes much easier to maintain, and do. All you have to do is plan and it will fall into place.
DAY 11 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 12 ROUTE
sleepwell
Just as important as it is to run, to eat the right foods, and to drink the right fluids, sleep is a big factor in improving your run. Sleep helps with the recovery of the body after long runs, helps your body metabolize foods, and also gives you the right energy you need. Sleep also increases brain productivity and allows you to stay more alert. The recommended amount of time for sleep is 6-8 hours a night. Naps also help.
DAY 12 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 13 ROUTE
RUNNING IS MORE THAN
LOGGING MILES -Scott Jurek
USA Ultra marathoner (runs longer than 26.2 miles)
nutrition
strength
flexibility
recovery
DAY 13 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 14 ROUTE
do not make every run a training run One of the easiest things to do on a run is to go out too fast, or run too hard. Something that will help is to change up the runs everyday. For example, run hard every other day, and take the days lighter days in between. You will find that this will help make runs more enjoyable and ultimately more effective.
DAY 14 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 2
WEEK 2 LOG DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
WEEK TOTAL
DAY 15
PACING IS KEY FOR A GOOD RUN
GOAL
When you run, it is important to maintain the same speed throughout a run, because you will benefit more from it, and it will help your body after the run. What you do not want to do is go out fast and then struggle in the end. If you want to train or run faster, increase the speed in the middle of the run, and then ease off towards the end. You will feel yourself improving by the next run. Also, if you feel the speed you normally run is too fast, slow down, and remind yourself to start slow. You have more energy than you think, just let it happen.
DAY 15 LOG DISTANCE
TIME
DAY 16
ROUTE
LOW DISTANCE TRAINING QUALITY RUNS
HOW DID YOU FEEL?
Use these runs are when you do not have a lot of time to train. You use more effort in shorter amounts of time. For example, instead of running for an hour at an easy pace, run for 45 minutes at a higher pace. This is great for people who are busy, or can fit a run into a short break at work. On a side note, Roger Bannister, the first person to break the 4-minute mile, utilized this type of training. You do not have to have this as your goal, but it is a method that works.
DAY 16 LOG DISTANCE
TIME
DAY 17
SPEED TRAINING
ROUTE
FAST RUNS
This type of workout focuses on the fast twitch muscles, the muscles in your leg that helps you with those bursts of speed. These are usually done as an interval work out.
HOW DID YOU FEEL? examples
typical 400m track
1
2
3
STRETCH
200 meters
COOL DOWN
WARM UP
300 meters
STRETCH
400 meters
DAY 17 LOG DISTANCE
TIME
DAY 18
ROUTE
LONG DISTANCE TRAINING QUANTITY RUNS
HOW DID YOU FEEL?
Long distance training requires a tough will and desire for endurance. But at the same time anyone can do it. It incorporates long runs throughout your week. Your level of running will dictate what a long run is. Typically, a good way to figure out a good long run is to find a common distance you run, and then double it. For example, if you run 2 miles a day on average, put a few 4 mile days in your week. If you typically run for 20 minutes each day, pick a day in your week to go 40 minutes. You can do this, all it requires is for you to know you can.
DAY 18 LOG DISTANCE
TIME
DAY 19 ROUTE
HILL TRAINING STRENGTH RUNS
HOW DID YOU FEEL?
Hill training is a tough type of training at first, but once you incorporate more hills into your running, it will become easier. Your legs just need to het used to the various slopes you encounter. The sad truth is that the world is not flat, so you will encounter hills and slopes. Whatever you do, do not avoid them! They will help you out in the long run (No pun intended). hill training can be done in several ways, but the two most popular forms are intervals and running on a hilly path. Try and find an area near you with hills. As crazy as it sounds, you may learn to love hills.
DAY 19 LOG DISTANCE
TIME
DAY 20 ROUTE
INTERVAL TRAINING BREAK DOWN RUNS
HOW DID YOU FEEL?
Interval training is easy on a track but if you do not have a track, incorporate methods that let you split your run into sections. Splitting a run into pieces at higher pace and can help with endurance for a race. Interval training is also helpful for making runs more enjoyable. You can get a good estimate of your training by interval runs, and can time yourself to see how fast you are running with each interval. This is a great motivational type of training.
in case you do not have a track:
RUN 5 MINUTES. STOP.
WARM UP
RUN 1 MINUTE. STOP.
INTERVAL
RUN 1 MINUTE. STOP.
INTERVAL
RUN 1 MINUTE. STOP.
INTERVAL
RUN 1 MINUTE. STOP.
INTERVAL
RUN 1 MINUTE. STOP.
INTERVAL
RUN 5 MINUTES. STOP.
COOL DOWN
DAY 20 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 21 ROUTE
do not be tempted to increase the pace every time
DAY 21 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 3
WEEK 3 LOG DAY 15 DAY 16
GOAL
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
WEEK TOTAL
DAY 22
HYDRATION it is better to prevent than it is to cure
It is good to drink a lot of water before you run. The better hydrated you are before a run, the more energy you have for your run, and the longer you can run. One of the biggest problems when running during the summer is that you runners do not drink enough fluids before a run. Even in the cold months, it is important to drink a lot of water. Furthermore, it is important to replenish the fluids after a run so that your body will recover.
DAY 22 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 23
ROUTE
change your routine Do not get stuck. When you are running in a training program, it is good to mix up the routine. For example, if Wednesday has been your speed day, make it your long run day. Do not do the same workouts over and over for they will lose their effectiveness. Keep your runs fresh because each day you run a brand new experience.
DAY 23 LOG DISTANCE
TIME
DAY 24 ROUTE
HOW DID YOU FEEL?
push ups sit ups planks
IT IS ABOUT THE
CORE Core is the essential part of running that encompasses your capacity for breathing. The core of your body is your abdomen, pectorals and arms. A stereotypical runner is thin, with little definition compared to a body builder, but the core is important for breathing and endurance. The stronger your core, the stronger you for your run.
dips pull ups leg lifts
DAY 24 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 25 ROUTE
LIFT + TONE
Lifting and toning is more about building muscle and strength than it is about increasing muscle size. As a result of lifting and toning, your body will lose fat and you will be leaner and more defined. It is more about repetition and lower weights than higher weights and fewer repetitions. This will help with your run, and make it easier to breathe.
DAY 25 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 26 ROUTE
after you have a solid
BASE pick up the pace
-Kathrine Switzer
First Female to run the Boston Marathon in 1967
DAY 26 LOG DISTANCE
TIME
DAY 27 ROUTE
EVERYONE BENEFITS FROM
HOW DID YOU FEEL?
RUNNING YOUR SENSE OF
SELFWORTH
IMPROVES -Ted Corbitt
Founding President of New York Road Runners
DAY 27 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 28 ROUTE
always listen to your
BODY
and do not be afraid
to take days off
-Suzy Favor Hamilton Three-time Olympian, 1500m
DAY 28 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
KEEP IT UP
YOU ARE DOING GREAT
WEEK 4 You are now four weeks into your training, and you should be proud of yourself. Keep doing what you are doing, and take a few minutes to compare your mileage this week from last. Also, check your goal from last week and see how close you are to it. Did you pass it? Did you fall short of it? Either way, this is still a big accomplishment to make it this far. All you need to do now is continue the habit. Keep positive.
WEEK 1 LOG DAY 22 DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
WEEK TOTAL
DAY 29
REFUELING
THIRTY MINUTES AFTER A RUN IS KEY -Hazel Clark
Five-time USA Outdoor 800m Champion
GOAL
Refueling after the run will help your body recover and replace all the vitamins and minerals that your body lost during the run. You always need to make sure you put the right substances in your body for refueling. Getting fast food will not be as beneficial as a protein shake or fruit after a run. Chocolate milk is a wonderful source of protein that can be a healthier way to satisfy a sweet tooth and recover from it..
DAY 29 LOG DISTANCE
TIME
DAY 30 ROUTE
HEALTH BENEFITS HEART
HOW DID YOU FEEL?
SLOWS AGING PROCESS STRENGTHENS IMMUNE SYSTEM REDUCES RISK OF STROKE INCREASE BONE DENSITY BURNS CALORIES
DAY 30 LOG DISTANCE
TIME
DAY 31 ROUTE
PROGRESS
lies not in enhancing HOW DID YOU FEEL?
what is,but in advancing
WHAT WILL BE -Kahlil Gibran
Lebanese American artist, poet, and writer
DAY 31 LOG DISTANCE
TIME
DAY 32 ROUTE
STEVE PREFONTAINE 1951-1975
HOW DID YOU FEEL?
One of the United States’ greatest distance runners, Steve Prefontaine (known to many as PRE) is an icon to several distance runners today. During his prime, he was considered the fastest American alive, and competed in the 1972 Munich Olympics, placing fourth in the 5k. The legend of PRE still lives on today, even after his tragic death in 1975. His life is in books and movies that can be viewed today.
WON 119 OF 151 RACES
DAY 32 LOG DISTANCE
TIME
DAY 33 ROUTE
KNOW
that everyday you run
HOW DID YOU FEEL?
it will hurt a little bit and that it is OK
-Eric Rauschenbach runner
DAY 33 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 34 ROUTE
IF YOU FEEL GREAT GO FURTHER IF SOMETHING HURTS STOP -Pete Pfitzinger
Two-time Olympic Marathoner
It is wonderful to keep pushing yourself when you are feeling great but also remember to stop if you are feeling pain. Do not force yourself if your body is not responding to the training. Rest and run slower. Certain pain might be an issue with stretching as well, so make sure you are stretching properly. Continue to trust in what is working. If you feel good, sometimes it is nice to push the pace or run farther than you have planned.
DAY 34 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 35 ROUTE
HAVE YOUR SHOES
FITTED BY A PRO go to a good store try on several pairs look at shoe, not brand helps in the long run
DAY 35 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 5
DAY 29 DAY 30
DAY 31
DAY 32
DAY 33
DAY 34
DAY 35
WEEK TOTAL
DAY 36
RUN AS HARD
DON’T
WEEK 5 LOG
AS YOU CAN
GOAL
RUN AS FAST AS YOU CAN WITHOUT
STRAINING -Jack Daniels
Olympic Silver Medalist 1956
DAY 36 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 37 ROUTE
RUNNING
is the most basic yet complex activity for an individual
DAY 37 LOG DISTANCE
TIME
DAY 38 ROUTE
TELL YOURSELF TO RUN HOW DID YOU FEEL?
THIS HELPS WITH MOTIVATION -Ross Gibson graphic designer
DAY 38 LOG DISTANCE
TIME
DAY 39 ROUTE
RUN IN THE CITY AT NIGHT -Brian Litt runner
HOW DID YOU FEEL? Run in the city at night, on the sidewalk, or even in a suburb, someplace well lit. Run with a group if you do not feel comfortable, but try it. When you look around you will see all the lights, all the buildings and being part of your community. You also will experience something different every time. No run is the same as another.
DAY 39 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 40
ROUTE
RUN IN THE
MORNING -Ryan Chitwood graphic designer
Run in the morning. Wake up an hour before your normally do and take a run on a treadmill or outside. It is a great way to start your day and you do not have to worry about running later on in the day. There is something to be said about the breath of fresh air in the morning and how it starts your day right.
DAY 40 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 41 ROUTE
early morning runs
save marriages Running in the morning does save marriages. When you wake up and run in the morning, you can help out around the house when needed. If you work, you can be part of dinner and conversations at the same time. Communication is key too.
DAY 41 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 42 ROUTE
ENTER A RACE Enter a race. Find a local race or even a race in a different city that you would like to visit. It will be a great way to test yourself and see how far you have come. It does not have to be soon, but make a plan to enter a race sometime within the year. You will not regret the decision, they can even be alot of fun. Invite your friends and family to go, too.
DAY 42 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 6
WEEK 6 LOG DAY 36 DAY 37
DAY 38
DAY 39
DAY 40
DAY 41
DAY 42
WEEK TOTAL
DAY 43
STEP LENGTH GOAL
DISTANCE BETWEEN INITIAL CONTACT
TO INITIAL CONTACT OF OPPOSITE FOOT
DAY 43 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 44 ROUTE
STRIDE LENGTH DISTANCE BETWEEN INITIAL CONTACT To NEXT CONTACT OF THE SAME FOOT
DAY 44 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 45 ROUTE
try to find the joy in running when you can’t stop looking
it will come to you
DAY 45 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 46 ROUTE
IN RUNNING YOU ARE YOUR
OWN COACH
DAY 46 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 47 ROUTE
RUN TALL & UPRIGHT -Amby Burfoot
editor for Runner’s World magazine
DAY 47 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 48 ROUTE
GLIDE OVER THE GROUND -Amby Burfoot
DAY 48 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 49 ROUTE
RELAX YOUR MIND
WHEN YOU RUN
DAY 49 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 7
WEEK 7 LOG DAY 43 DAY 44
DAY 45
DAY 46
DAY 47
DAY 48
DAY 49
WEEK TOTAL
DAY 50
PLAYLIST 1 songs to listen to during your run
artist MGMT
GOAL
song TIME TO PRETEND
BASSHUNTER NOW YOU’RE GONE SNOW PATROL RUN SMILE EMPTY SOUL CHRIS TOMLIN RELIENT K MOBY
THIS IS WAR AMAZING GRACE THE LINING IS SILVER MY WEAKNESS
DAY 50 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 51 ROUTE
RUNNING does not drain you it
gives you ENERGY
DAY 51 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 52 ROUTE
RUNNING brings a euphoria
DAY 52 LOG DISTANCE
TIME
DAY 53 ROUTE
DO NOT MAKE THIS YOUR EXCUSE lousy weather
HOW DID YOU FEEL?
travel stress tired time of day
DAY 53 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 54 ROUTE
TIE YOUR SHOES IN A BUNNY LOOP
DAY 54 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 55 ROUTE
DO NOT ASSUME
THE MOST EXPENSIVE
IS THE BEST
DAY 55 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 56 ROUTE
FIT WEAR SHOES THAT
Shoes are the most important piece of equipment that you will need for running. No matter the weather, your shoes will not change. That is why it is important to find shoes that fit, and that feel comfortable. They are your feet, and it is important to take care of yourself, for your feet will guide you.
DAY 56 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
RUNNING IS FUN -Andie Pautsch Runner
WEEK 8 Remember that you are having fun. You are now at two months into your training, and keep strong. Running should be a regular happening for you. Think about how much you have improved. Think about how much further you can go.
WEEK 8 LOG DAY 50 DAY 51
GOAL
DAY 52
DAY 53
DAY 54
DAY 55
DAY 56
WEEK TOTAL
DAY 57
the more you
PRACTICE the easier it becomes
DAY 57 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 58 ROUTE
SHOE MAKES PERFECT
DAY 58 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 59 ROUTE
when shopping for shoes, shop in the
EVENING because your feet swell during the day
DAY 59 LOG DISTANCE
TIME
DAY 60 ROUTE
WEATHER WEAR RUNNING warm weather
HOW DID YOU FEEL?
wicking clothes
cold weather layers of clothing
never wear
fleece or sweats
DAY 61
DAY 60 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
mapmyrun.com A GREAT SITE TO CONNECT WITH OTHER RUNNERS
DAY 61 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 62 ROUTE
FEELING STRESSED? work school life
the run is the best thing for you
family time love
DAY 62 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 63 ROUTE
A GRADUAL INCREASE IN MILEAGE AND INTENSITY IS KEY -Brian Sell
US Olympic Marathoner
DAY 63 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 9
WEEK 9 LOG DAY 57 DAY 58
DAY 59
DAY 60
DAY 61
DAY 62
DAY 63
WEEK TOTAL
DAY 64
10 REASONS TO RUN stay in shape
GOAL
stay healthy relieve stress meet personal challenge achieve goal
control weight fun socialize endurance solitary
DAY 64 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 65 ROUTE
800 - 1000 CALORIES BURNED IN RUNNING 1 HOUR
DAY 65 LOG DISTANCE
TIME
DAY 66 ROUTE
RUNNING BOOKS Book Author Once A Runner John L. Parker
HOW DID YOU FEEL?
Long May You Run Chris Cooper Running With The Buffaloes Chris Lear Pre Tom Jordan Zen and the Art of Running Larry Shapiro
DAY 66 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 67 ROUTE
BUILD PERIODS OF STRESS AND REST -John Stanton
Founder of Running Room and Walking Room
DAY 67 LOG DISTANCE
TIME
DAY 68 ROUTE
TYPES OF RUNNERS novice basic competitor
HOW DID YOU FEEL?
competitor advanced competitor local champion semi-elite elite
DAY 68 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 69 ROUTE
don’t time every
RUN -Don Kardong
1976 Olympic Marathoner
DAY 69 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 70 ROUTE
wisely and slow, they STUMBLE that run FAST -William Shakespeare Poet
DAY 70 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 10
WEEK 10 LOG DAY 64 DAY 65
DAY 66
DAY 67
DAY 68
DAY 69
DAY 70
WEEK TOTAL
DAY 71 DO NOT STOP BECAUSE
GOAL
YOU ARE TIRED STOP BECAUSE
YOU ARE FINISHED
DAY 71 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 72 ROUTE
YOU ARE RUNNING
FOR YOU
DAY 72 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 73 ROUTE
SUCCESS
is not how far you got
but the distance you traveled to get there -PRE
DAY 73 LOG DISTANCE
TIME
DAY 74 ROUTE
IN RUNNING IT DOES NOT MATTER IF YOU CAME IN FIRST
HOW DID YOU FEEL?
MIDDLE or
LAST
DAY 74 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 75 ROUTE
RUN WITH MUSIC
DAY 75 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 76 ROUTE
PAIN IS TEMPORARY
PRIDE IS FOREVER
DAY 76 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 77 ROUTE
find the thing you like about running and when you hit a dead spot go back to it -Greg Meyer
Last American Male to win the Boston Marathon
DAY 77 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 11
WEEK 11 LOG DAY 71 DAY 72
DAY 73
DAY 74
DAY 75
DAY 76
DAY 77
WEEK TOTAL
DAY 78
stick to what has made you GOAL
THE RUNNER YOU ARE -Mark Coogan American Olympian
DAY 78 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 79 ROUTE
RUNNING IS MY meditation mind flush cosmic telephone mood elevator spiritual communion -Lorraine Moller
New Zealander Olympian
DAY 79 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 80 ROUTE
POSITIVE REINFORCEMENT think how far you have come!
DAY 80 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 81 ROUTE
RUNNING IS LIFE MADE SMALL
DAY 81 LOG DISTANCE
TIME
DAY 82 ROUTE
challenge yourself HOW DID YOU FEEL?
to find the differences
DAY 82 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 83 ROUTE
push until your body
STOPS
DAY 83 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 84 ROUTE
ICE AFTER A RACE
DAY 84 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
STAY POSITIVE
WEEK 12
WEEK 12 LOG DAY 78 DAY 79
DAY 80
DAY 81
DAY 82
DAY 83
DAY 84
WEEK TOTAL
DAY 85 each week of running missed
GOAL
takes 2 weeks to recover
DAY 85 LOG DISTANCE
TIME
DAY 86 ROUTE
COMMON INJURIES shin splints
HOW DID YOU FEEL?
plantar fasciitis achilles tendonitis stress fractures
DAY 86 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 87 ROUTE
FIND PERFECTION
IN SUCH AN AVERAGE DAY
DAY 87 LOG DISTANCE
TIME
DAY 88 ROUTE
PRACTICE HOW DID YOU FEEL?
the most important
thing you can do
DAY 88 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 89 ROUTE
RUN NEAR WATER
DAY 89 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 90 ROUTE
RUNNING IS LIKE SLEEP we cannot live without it
DAY 90 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 91 ROUTE
AVOID EXTREMES Do not get so caught up in your training that you forget to take care of yourself. Extremes are the events in your life when you are not thinking of the big picture and are single minded. The more well rounded you are as an individual, the better you will run.
DAY 91 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 13
WEEK 13 LOG DAY 85 DAY 86
GOAL
DAY 87
DAY 88
DAY 89
DAY 90
DAY 91
WEEK TOTAL
DAY 92
self-doubt is not limited to first time runners
DAY 92 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 93 ROUTE
PRE-RACE JITTERS close your eyes
and count breaths
DAY 92 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 93 ROUTE
a jug fills drop by drop -Buddha
DAY 93 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 94 ROUTE
coolrunning.com A GREAT SITE TO FIND UPCOMING RACES
DAY 94 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 95 ROUTE
GOALS run on your birthday run one race run on new years eve run every day for a year
DAY 95 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 96 ROUTE
STRIDE OUTS
after 2 of your weekly runs -Keith Brantly
American Distance Runner
Stride outs are accelerated sprints, usually at a distance of 100 meters that a runner would typically do after a run. This helps with endurance, and also finishing strides at the end of a race, also known as a “kick”.
DAY 96 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 97 ROUTE
THE REAL PURPOSE OF
RUNNING IS NOT
WIN A RACE: IT IS TO TEST THE LIMITS OF THE HUMAN HEART -Bill Bowerman
University of Oregon Track Coach, Cofounder of Nike
DAY 97 LOG DISTANCE
TIME
DAY 98 ROUTE
if you want to become the
best runner you can be HOW DID YOU FEEL?
START NOW -Priscilla Welch British Marathon Runner
DAY 98 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 14
WEEK 14 LOG DAY 92 DAY 93
GOAL
DAY 94
DAY 95
DAY 96
DAY 97
DAY 98
WEEK TOTAL
DAY 99
RUN ON A BEACH
DAY 99 LOG DISTANCE
TIME
DAY 100 ROUTE
PAAVO NURMI 1897-1973
HOW DID YOU FEEL?
Paavo Nurmi was one of the greatest distance runners in his time. The Finish runner was part of an elite group of runners in his country known as the “Flying Fin’s”. he held several world records in the 1920’s at the distances of 1500 meter through 20 kilometers.
WON 9 GOLD MEDALS
ONLY DISTANCE RUNNER TO DO SO
DAY 100 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 101 ROUTE
bid me run and I will strive with things impossible -William Shakespeare
DAY 101 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 102 ROUTE
VIDEOS TO WATCH PRE
www.youtube.com/watch?v=cGT1xUXjhs
WHY DO YOU RUN?
http://www.youtube.com/watch?v=8eXqAWjJ_dE
DAY 102 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 103 ROUTE
RUN AN ERRAND
DAY 103 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 104 ROUTE
womensrunning.com A GREAT SITE FOR A GREAT MAGAZINE
DAY 104 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 105 ROUTE
runnersworld.com A GREAT SITE FOR A BEGINNING RUNNER
DAY 105 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 15
WEEK 15 LOG DAY 99 DAY 100 DAY 101 DAY 102 DAY 103 DAY 104 DAY 105 WEEK TOTAL
GOAL
DAY 106
active.com/running A GREAT SITE FOR A LOCAL RACE
DAY 106 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 107 ROUTE
fitlink.com A GREAT SITE FOR A FITNESS COMMUNITY
DAY 107 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 108 ROUTE
runtheplanet.com A GREAT SITE FOR RUNNING ROUTES
DAY 108 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 109 ROUTE
runningwarehouse.com A GREAT SITE FOR RUNNING CLOTHES
DAY 109 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 110 ROUTE
secondsole.com A GREAT SITE FOR OHIO RUNNERS
DAY 110 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 111 ROUTE
letsrun.com A GREAT SITE FOR INSPIRATION
DAY 111 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 112 ROUTE
youthrunnner.com A GREAT SITE FOR YOUNG RUNNERS & RACE RESULTS
DAY 112 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
KEEP THE PACE!
WEEK 16 These previous week and the next week will share some wonderful websites for running. Getting involved into running means to also be part of a community, or find more ways to better enhance your training. These websites can help with that. Do not feel pressured to join or subscribe to them all, but just be aware how they all can help.
WEEK 16 LOG DAY 106 DAY 107 DAY 108 DAY 109 DAY 110 DAY 111 DAY 112 WEEK TOTAL
GOAL
DAY 113
runnningtimes.com A GREAT SITE FOR MOTIVATION
DAY 113 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 114 ROUTE
runnningahead.com A GREAT SITE FOR RUNNING LOG
DAY 114 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 115 ROUTE
logthatrun.com A GREAT SITE FOR RUNNING MAPS
DAY 115 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 116 ROUTE
onemoremile.com A GREAT SITE FOR RUNNING APPAREL
DAY 116 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 117 ROUTE
RUN UNDER A FULL MOON
DAY 117 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 118 ROUTE
MENTOR A YOUNG RUNNER
OR SOMEONE WHO IS STARTING
DAY 118 LOG DISTANCE
TIME
DAY 119 ROUTE
PLAYLIST 2 songs to listen to during your run
artist
HOW DID YOU FEEL?
song
LINKIN PARK BLEED IT OUT COLDPLAY
VIVA LA VIDA
YELLOWCARD BREATHING SCATMAN JOHN SCATMAN MOBY RUN ON
DAY 119 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 17
WEEK 17 LOG DAY 113 DAY 114 DAY 115 DAY 116 DAY 117 DAY 118 DAY 119 WEEK TOTAL
GOAL
DAY 120
USE A CALENDAR -Don Kardong 1976 Olympic Marathoner
DAY 120 LOG DISTANCE
TIME
DAY 121 ROUTE
RUN WITH YOUR DOG HOW DID YOU FEEL?
DAY 121 LOG DISTANCE
TIME
DAY 122 ROUTE
ALL IT TAKES IS
HOW DID YOU FEEL?
ALL YOU GOT
-Marc Davis American Steeplechaser
DAY 122 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 123 ROUTE
TRY TO BE BETTER THAN YOU -William Faulkner American Writer
DAY 123 LOG DISTANCE
TIME
ROUTE
DAY 124 it is a
rough road
HOW DID YOU FEEL?
that leads to the
heights of
GREATNESS -Seneca
Roman Philosopher
DAY 124 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 125 ROUTE
RUN WITH NATURE YOU WILL BREATHE EASIER
-Stephanie Elliott Runner
DAY 125 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 126 ROUTE
PACE YOURSELF
FOR SOMETHING GREAT
DAY 126 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 18
WEEK 18 LOG DAY 120 DAY 121 DAY 122 DAY 123 DAY 124 DAY 125 DAY 126 WEEK TOTAL
DAY 127 to give
EVERYTHING GOAL
means
EVERYTHING
DAY 127 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 128 ROUTE
feel the joy that is running -Kara Goucher American Olympic Runner
DAY 128 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 129 ROUTE
ROGER BANNISTER the first recorded runner to break THE
4 MINUTE
MILE
May 6th, 1954
HE RAN IT IN
3:59.4
DAY 129 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 130 ROUTE
Running to him was real the realist thing he knew but it also made him free
DAY 130 LOG DISTANCE
TIME
DAY 131 ROUTE
you don’t stop running because you get old HOW DID YOU FEEL?
you get old because you stop running
DAY 131 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 132 ROUTE
TIME YOURSELF
you can see how far you have progressed
DAY 132 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 133 ROUTE
BREATHING EXERCISE 1 breathing in, I calm my body breathing out, I smile dwelling in the present moment I know this is a wonderful moment
DAY 133 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 19
WEEK 19 LOG DAY 127 DAY 128 DAY 129 DAY 130 DAY 131 DAY 132 DAY 133 WEEK TOTAL
GOAL
DAY 134 we always postpone being alive for the future we do not know exactly when
DAY 134 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 135 ROUTE
MAKE PEACE WITH THE LIVING
DAY 135 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 136 ROUTE
OUR GREATEST GLORY
CONSISTS NOT IN NEVER
FAILINGBUT RISING EVERY TIME WE FALL -Confucius Chinese Philosopher
DAY 136 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 137 ROUTE
whenever wisdom attempts
to examine anything with the body it is deceived by it -Socrates Greek Philosopher
DAY 137 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 138 ROUTE
YOUR BODY KNOWS WHAT WORKS
DAY 138 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 139 ROUTE
YOU ARE TOUGHER than you think you are
DAY 139 LOG DISTANCE
TIME
DAY 140 ROUTE
to run is
HOW DID YOU FEEL?
TO BE FREE
DAY 140 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
PLAN TO BE GREAT
WEEK 20
WEEK 20 LOG DAY 134 DAY 135 DAY 136 DAY 137 DAY 138 DAY 139 DAY 140 WEEK TOTAL
GOAL
DAY 141
make friends with pain AND YOU WILL NEVER BE ALONE
DAY 141 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 142 ROUTE
RUNNING = LIFE don’t know how hard don’t know how it ends can’t control it you can only adjust
DAY 142 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 143 ROUTE
FEEL THE SENSATION OF THE RAIN DROPS
DAY 143 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 144 ROUTE
PINGS ARE NOT LIFE THREATENING
DAY 144 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 145 ROUTE
AFRICAN PROVERB Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up, it knows that it must run faster than the slowest gazelle or it will starve. It does not matter if you are the lion or the gazelle, when the sun comes up, you better be running.
DAY 145 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 146 ROUTE
MOST PROBLEMS ARE MENTAL
DAY 146 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 147 ROUTE
RUNNING BAREFOOT PUTS US IN PERFECT FORM
DAY 147 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 21
WEEK 21 LOG DAY 141 DAY 142 DAY 143 DAY 144 DAY 145 DAY 146 DAY 147 WEEK TOTAL
GOAL
DAY 148
94% IN 2007 94% OF RUNNERS WERE COLLEGE EDUCATED
DAY 148 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 149 ROUTE
CROSS TRAIN swim row ski ice skate bike
DAY 149 LOG DISTANCE
TIME
DAY 150 ROUTE
TO GIVE ANYTHING LESS THAN
YOUR BEST IS TO SACRIFICE
HOW DID YOU FEEL?
GIFT
THE
-PRE
DAY 150 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 151 ROUTE
RUNNING TERRESTRIAL LOCOMOTION
DAY 151 LOG DISTANCE
TIME
DAY 152 ROUTE
FIND FRIENDS TO RUN WITH HOW DID YOU FEEL?
DAY 152 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 153 ROUTE
RUN WITH A GROUP -Kara Goucher
DAY 153 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 154 ROUTE
GET A MASSAGE
DAY 154 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 22
WEEK 22 LOG DAY 148 DAY 149 DAY 150 DAY 151 DAY 152 DAY 153 DAY 154 WEEK TOTAL
DAY 155
RUNNING WAS THE SUPER POWER
GOAL
THAT MADE US
HUMAN
DAY 155 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 156 ROUTE
sometimes it is not the destination that matters but the journey to get there
DAY 156 LOG DISTANCE
TIME
DAY 157 ROUTE
SHOOT
FOR THE MOON
HOW DID YOU FEEL?
even if you miss you will
LAND
amongst the
STARS -Les Brown
Motivational Speaker
DAY 157 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 158 ROUTE
AT THE STARTING LINE WE ARE ALL COWARDS -Alberto Salazar
American Olympic Marathoner
DAY 158 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 159 ROUTE
DONATE OLD RUNNING SHOES
DAY 159 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 160 ROUTE
always go over a course before running it
DAY 160 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 161 ROUTE
RUN A RELAY with your friends
DAY 161 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 23
WEEK 23 LOG
DAY 155 DAY 156 DAY 157 DAY 158 DAY 159 DAY 160 DAY 161 WEEK TOTAL
GOAL
DAY 162
YOU WILL GET RUN OVER IF YOU JUST SIT THERE -Will Rogers Motivational Speaker
DAY 162 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 163 ROUTE
what kind of crazy nut would spend 2 or 3 hours a day just running? -PRE
DAY 163 LOG DISTANCE
TIME
DAY 164 ROUTE
IF YOU FAIL TO PREPARE
HOW DID YOU FEEL?
PREPARE TO FAIL -PRE
DAY 164 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 165 ROUTE
the tiredness after is my favorite
DAY 165 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 166 ROUTE
GIVE IT YOUR ALL for even if you lost you won
DAY 166 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 167 ROUTE
to breathe and know you are alive is wonderful
DAY 167 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 168 ROUTE
touching each part of our body in mindfulness, we vow to make peace with our body
DAY 168 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
YOU ARE AWESOME
WEEK 24
WEEK 24 LOG DAY 162 DAY 163 DAY 164 DAY 165 DAY 166 DAY 167 DAY 168 WEEK TOTAL
DAY 169
RUNNING IS MORE
GOAL
THAN JUST BEING FAST IT IS BEING ABLE
TO ENDURE
DAY 169 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 170 ROUTE
WE NEED TO BE ROOTED
DAY 170 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 171 ROUTE
just because you cannot see it does not mean it does not exist
DAY 171 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 172 ROUTE
WHAT MAKES YOUR
CORE Think about all of the things that make you who you are. Everything you stand for, believe in, and seek is your core. You cannot not let your core waver or shake, instead let it grow and mature.
DAY 172 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 173 ROUTE
what is important is our insight to into the
NATURE OF REALITY and our way of
RESPONDING
DAY 173 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 174 ROUTE
do not dwell in the past and dream of the future. concentrate the mind on the moment -Buddha
DAY 174 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 175 ROUTE
what happens to the
BODY MIND also happens to the
DAY 175 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 25
WEEK 25 LOG DAY 169 DAY 170 DAY 171 DAY 172 DAY 173 DAY 174 DAY 175 WEEK TOTAL
GOAL
DAY 176
live unselfishly To live a pure unselfish life, one must not commit anything as ones own in the midst of abundance. - Buddha. This calls for all to realize that everything they have now will perish, but you can give the gift of time, and yourself. Time can not be valued but money but by how well you spend it. How much of your time did you spend with someone else?
DAY 176 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 177 ROUTE
BUDDHISM = RUNNING followers of truth seekers of wisdom
DAY 177 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 178 ROUTE
seek support from those you love
DAY 178 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 179 ROUTE
RUNNING IS
not about coming in first or last it is about the people you love and love you -Kara Goucher
DAY 179 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 180 ROUTE
TELL OTHERS YOUR GOALS
DAY 180 LOG DISTANCE
TIME
DAY 181 ROUTE
when people are
running uphill
HOW DID YOU FEEL?
breathing hard
I CAN REST -Chris Severy
Ran for the Colorado Buffaloes
DAY 181 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 182 ROUTE
true love needs mindfulness
DAY 182 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 26
WEEK 26 LOG DAY 176 DAY 177 DAY 178 DAY 179 DAY 180 DAY 181 DAY 182 WEEK TOTAL
GOAL
DAY 183 SOMETIMES THE RUN IS ABOUT THE PEOPLE YOU ARE WITH
DAY 183 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 184 ROUTE
we are what we think. all that we are arises in our thoughts. with our thoughts we make the world. -Buddha
DAY 184 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 185 ROUTE
DO NOT BE AFRAID TO BE LOST
DAY 185 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 186 ROUTE
OBSTACLES are only temporary
DAY 186 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 187 ROUTE
giveyoursole.com A GREAT SITE FOR GIVING BACK
DAY 187 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 188 ROUTE
JOIN A RUNNING CLUB
DAY 188 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 189 ROUTE
RACE AS A TEAM
DAY 189 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 27
WEEK 27 LOG DAY 183 DAY 184 DAY 185 DAY 186 DAY 187 DAY 188 DAY 189 WEEK TOTAL
DAY 190 did you know
GOAL
776
BCE
THE FIRST OLYMPICS
DAY 190 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 191 ROUTE
ZEN RUNNING you feel as if your body and the world join into a single whole.
DAY 191 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 192 ROUTE
HOW TO ZEN RUN
pick a route run normally keep a gaze of 15 feet ahead of you count your steps focus on the instant your foot hits the ground label and release intruding thoughts focus on feet keep practicing
DAY 192 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 193 ROUTE
THE TOOLS FOR ZEN ALSO WORK FOR LIFE
DAY 193 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 194 ROUTE
there is only the notion of self to be
TRANSCENDED
DAY 194 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 195 ROUTE
RUNNING IS A STRONG BELL IN MINDFULNESS
DAY 195 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 196 ROUTE
BREATHING EXERCISE 2 breathing in, I am aware of my heart breathing out, I smile to my heart I vow to eat, drink, and work in ways that preserve my health and well-being
DAY 196 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
GREAT WORK!
WEEK 28
WEEK 28 LOG DAY 190 DAY 191 DAY 192 DAY 193 DAY 194 DAY 195 DAY 196 WEEK TOTAL
DAY 197 MEDITATIVE RUNNER find an isolated room
GOAL
sit in a comfortable position close your eyes listen to your mind, your thoughts focus on your breathing, clear thoughts if a thought occurs, label it and move on
DAY 197 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 198 ROUTE
LIST WHATS ON YOUR MIND
DAY 198 LOG DISTANCE
TIME
DAY 199 ROUTE
MINDFULNESS HOW DID YOU FEEL?
isolate negative emotions that weaken your motivation
DAY 199 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 200 ROUTE
ZEN TOUGHENS YOUR MIND
DAY 200 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 201 ROUTE
INJURIES CAN LEAD YOU TO YOUR TRUE POTENTIAL
DAY 201 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 202 ROUTE
we can learn about others by studying ourselves
DAY 202 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 203 ROUTE
HELP MY SON. IT’S UP TO YOU. During the 2009 Columbus Marathon, Paul Benedict ran his third marathon with dreams of qualifying for Boston. His father, Bruce, cheered on the sideline at various mile points throughout the race, making sure he helped his son’s dream come true. Around mile 23, a few members of the team Paul coached joined to help him run to the finish line. Knowing the time, Paul was on pace, but needed to keep pushing. At mile 26, Paul was cutting it close to not qualifying, and Bruce called out to his son’s team, “help my son. It’s up to you.” With that, Paul was driven in with help and determination to chase his goal into becoming a reality.
DAY 203 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 29
WEEK 29 LOG DAY 197 DAY 198 DAY 199 DAY 200 DAY 201 DAY 202 DAY 203 WEEK TOTAL
GOAL
DAY 204
structure our lives so that we do each thing in mindfulness
DAY 204 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 205 ROUTE
PRAYING WITHOUT PRACTICE IS NOT A REAL PRAYER therefor
RUNNING WITHOUT PRACTICE IS NOT A REAL RUN
DAY 205 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 206 ROUTE
noble truths existance of suffering causes of suffering -Buddha
DAY 206 LOG DISTANCE
TIME
DAY 207 ROUTE
running is HOW DID YOU FEEL?
MENTAL
DAY 207 LOG DISTANCE
TIME
DAY 208 ROUTE
INTERNAL OBSTACLES HOW DID YOU FEEL?
obstacles we create for ourselves
DAY 208 LOG DISTANCE
TIME
DAY 209 ROUTE
EXTERNAL OBSTACLES HOW DID YOU FEEL?
situations that make running impossible
DAY 209 LOG DISTANCE
TIME
DAY 210 ROUTE
IMAGINE YOUR
MIND IS A SMOOTH HOW DID YOU FEEL?
POOL OF WATER HOW DO YOU KEEP IT STILL?
DAY 210 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 30
WEEK 30 LOG DAY 204 DAY 205 DAY 206 DAY 207 DAY 208 DAY 209 DAY 210 WEEK TOTAL
DAY 211
FOCUS ON THE HURT GOAL
and just let it go
DAY 211 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 212 ROUTE
suffering is always around us transform into well-being and peace
DAY 212 LOG DISTANCE
TIME
DAY 213 ROUTE
WHEN WE ARE IN TOUCH we are tolerant
HOW DID YOU FEEL?
we are open we are deep we are understanding
DAY 213 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 214 ROUTE
you must realize that you suffer from your material attachments
DAY 214 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 215 ROUTE
RECOGNIZE THE OBJECT IS JUST THE OBJECT
DAY 215 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 216 ROUTE
it is our duty to TRANSCEND
WORDS and CONCEPTS
to be able to
ENCOUNTER reality
DAY 216 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 217 ROUTE
THINGS CANNOT BE DESCRIBED BY CONCEPTS OR WORDS THEY CAN ONLY BE ENCOUNTERED BY DIRECT EXPERIENCE
DAY 217 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 31
WEEK 31 LOG DAY 211 DAY 212 DAY 213 DAY 214 DAY 215 DAY 216 DAY 217 WEEK TOTAL
GOAL
DAY 218 when you practice the essence your mind becomes clear and you obtain joy
DAY 218 LOG DISTANCE
TIME
DAY 219 ROUTE
EXISTANCE IS LIMITED HOW DID YOU FEEL?
to just the present moment
DAY 219 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 220 ROUTE
those who are free of resentful thoughts surely find peace -Buddha
DAY 220 LOG DISTANCE
TIME
DAY 221 ROUTE
it is crucial to be with a group HOW DID YOU FEEL?
where everyone practices together or dwells mindfully in the spirit
DAY 221 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 222 ROUTE
looking deeply together is the main task of a community or a church
DAY 222 LOG DISTANCE
TIME
DAY 223 ROUTE
RUNNING IN A PACK
HOW DID YOU FEEL?
HELPS PUSH YOU -Kelly Litt runner
DAY 223 LOG DISTANCE
TIME
DAY 224 ROUTE
never before has your HOW DID YOU FEEL?
foot hit the ground at this time and never will it again
DAY 224 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
BELIEVE IN YOU
WEEK 32
WEEK 32 LOG DAY 218 DAY 219 DAY 220 DAY 221 DAY 222 DAY 223 DAY 224 WEEK TOTAL
GOAL
DAY 225 no one saves us but ourselves no one can and no one may we ourselves walk the path -Buddha
DAY 225 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 226 ROUTE
FIND SOMETHING YOU HAVE AN AVERSION TOWARD TRY AND DETACH OUR FEELINGS FROM IT
DAY 226 LOG DISTANCE
TIME
DAY 227 ROUTE
you are moving through nature HOW DID YOU FEEL?
you are a part of nature nature is a part of you
DAY 227 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 228 ROUTE
without understanding there can not be true love without love there can not be true understanding
DAY 228 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 229 ROUTE
NONSELF IS EMPTINESS EMPTY OF A PERMANENT SELF
DAY 229 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 230 ROUTE
five wonderful precepts reverence for life generosity responsible sexual behavior speaking on listening deeply ingesting only wholesome substances -Buddha
DAY 230 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 231 ROUTE
the mind is everything what you think you become -Buddha
DAY 231 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 33
WEEK 33 LOG DAY 225 DAY 226 DAY 227 DAY 228 DAY 229 DAY 230 DAY 231 WEEK TOTAL
DAY 232 it is a persons mind not enemy or foe
GOAL
that lures them to evil ways -Buddha
DAY 232 LOG DISTANCE
TIME
DAY 233 ROUTE
LET YOUR FEET
forsake the ground
HOW DID YOU FEEL?
AS YOU
FLY -Stephanie Elliott
DAY 233 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 234 ROUTE
he is able who thinks he is able -Buddha
DAY 234 LOG DISTANCE
TIME
DAY 235 ROUTE
EACH FOOTFALL HOW DID YOU FEEL?
IS ITS OWN INSTANCE OF EXISTANCE
DAY 235 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 236 ROUTE
the foot feels the foot when it feels the ground -Buddha
DAY 236 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 237 ROUTE
we are shaped by our thoughts we become what we think -Buddha
DAY 237 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 238 ROUTE
you will not be punished for your anger you will be punished by your anger -Buddha
DAY 238 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 34
WEEK 34 LOG DAY 232 DAY 233 DAY 234 DAY 235 DAY 236 DAY 237 DAY 238 WEEK TOTAL
GOAL
DAY 239 every human being is the author of his own health or disease -Buddha
DAY 239 LOG DISTANCE
TIME
DAY 240 ROUTE
IT WAS NOT JUST HOW TO RUN
HOW DID YOU FEEL?
IT WAS HOW TO LIVE
DAY 240 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 241 ROUTE
I MET MY HUSBAND WHILE RUNNING -Jessica Larva
graphic designer, runner, teacher
DAY 241 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 242 ROUTE
SUFFERING IS HUMBLING
DAY 242 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 243 ROUTE
my best runs are when I am not thinking about the run but the people I am with
DAY 243 LOG DISTANCE
TIME
DAY 244 ROUTE
IT IS EASIEST TO PRACTICE IN A
HOW DID YOU FEEL?
COMMUNITY
DAY 244 LOG DISTANCE
TIME
DAY 245 ROUTE
NEVER TAKE YOUR
HOW DID YOU FEEL?
FAMILY FOR GRANTED
DAY 245 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 35
WEEK 35 LOG DAY 239 DAY 240 DAY 241 DAY 242 DAY 243 DAY 244 DAY 245 WEEK TOTAL
GOAL
DAY 246
speak the truth with those who search for it
DAY 246 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 247 ROUTE
CHRISTIANITY believer in Christ
DAY 247 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 248 ROUTE
A RACE IS A WORK OF ART -PRE
DAY 248 LOG DISTANCE
TIME
DAY 249 ROUTE
AGES OF SPIRITUAL LIFE purgative beginner
HOW DID YOU FEEL?
illuminative middle unitive ending
DAY 249 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 250 ROUTE
10 STAGES OF LOVE
soul becomes sick with love soul searches for God performing works but valueless suffer for the Beloved soul gets impatient due to love soul runs towards and experiences the touch boldness not letting go soul burns gently with fire love becomes one (death)
DAY 250 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 251 ROUTE
WE CAN ONLY EXPLAIN GOD THROUGH HUMAN LOVE
DAY 251 LOG DISTANCE
TIME
DAY 252 ROUTE
MANY OF
LIFES FAILURES
HOW DID YOU FEEL?
are people who did not realize
HOW CLOSE THEY WERE TO
SUCCESS when they
GAVE UP
-PRE
DAY 252 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
LOVE THE RUN!
WEEK 36
WEEK 36 LOG DAY 246 DAY 247 DAY 248 DAY 249 DAY 250 DAY 251 DAY 252 WEEK TOTAL
DAY 253 BELIEVE THOSE WHO ARE SEEKING THE TRUTH
GOAL
DOUBT THOSE WHO FIND IT -André Gide French author
DAY 253 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 254 ROUTE
THE OBSTACLE IS THE PATH
DAY 254 LOG DISTANCE
TIME
DAY 255 ROUTE
EACH MOMENT YOU RUN HOW DID YOU FEEL?
YOU ARE FREE
DAY 255 LOG DISTANCE
TIME
DAY 256 ROUTE
DO NOT BE AFRAID TO GIVE UP THE
HOW DID YOU FEEL?
GOOD
TO GO FOR THE
GREAT -PRE
DAY 256 LOG DISTANCE
TIME
DAY 257 ROUTE
STADIUMS ARE FOR SPECTATORS HOW DID YOU FEEL?
WE RUNNERS HAVE NATURE (and that is much better) -Juha V채채t채inen Finnish Olympian
DAY 257 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 258 ROUTE
OLDER RUNNERS
STILL LOVE TO RUN
DAY 258 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 259 ROUTE
RUN A MARATHON 26.2 MILES
DAY 259 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 37
WEEK 37 LOG DAY 253 DAY 254 DAY 255 DAY 256 DAY 257 DAY 258 DAY 259 WEEK TOTAL
GOAL
DAY 260
IF YOU ARE NOT HAVING FUN THEN TAKE SOME TIME OFF -Colleen De Reuck South African Marathoner
DAY 260 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 261 ROUTE
GNOSIS SPIRITUAL KNOWLEDGE
DAY 261 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 262 ROUTE
MARKS OF MYSTICISM ineffability noetic quality transiency passivity
DAY 262 LOG DISTANCE
TIME
DAY 263 ROUTE
TYPES OF MYSTICISM sense of significance
HOW DID YOU FEEL?
deja vu substances awareness of nature religious vision
DAY 263 LOG DISTANCE
TIME
DAY 264 ROUTE
8 MARKS OF ENLIGHTENMENT irrational intuitive insight
HOW DID YOU FEEL?
authoritative affirmative sense of beyond impersonal tone feeling of exaltation momentousness
DAY 264 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 265 ROUTE
ENLIGHTENMENT EXPLODES OUT OF THE CONDITION
DAY 265 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 266 ROUTE
THE WILL TO WIN
IS USELESS WITHOUT THE WILL TO
PREPARE
DAY 266 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 38
WEEK 38 LOG DAY 260 DAY 261 DAY 262 DAY 263 DAY 264 DAY 265 DAY 266 WEEK TOTAL
GOAL
DAY 267 do a little more each day than you think you possibly can -Lowell Thomas American newscaster
DAY 267 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 268 ROUTE
BUILD A COMMUNITY
DAY 268 LOG DISTANCE
TIME
DAY 269 ROUTE
wherever 2 or 3 are gathered in my name HOW DID YOU FEEL?
I am there -Jesus
DAY 269 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
DAY 270 6 CONCORDS sharing peace sharing the essentials of daily life observing the same precepts using only words towards harmony sharing our insights respecting all
DAY 270 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 271 ROUTE
FORGIVE YOURSELF THEN FORGIVE OTHERS
DAY 271 LOG DISTANCE
TIME
DAY 272 ROUTE
the reason we race HOW DID YOU FEEL?
is not so much to
BEAT EACH OTHER
but to
BE WITH
EACH OTHER
DAY 272 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 273 ROUTE
WE ARE ALL RUNNING PEOPLE
DAY 273 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 39
WEEK 39 LOG DAY 267 DAY 268 DAY 269 DAY 270 DAY 271 DAY 272 DAY 273 WEEK TOTAL
GOAL
DAY 274 sometimes it takes a woman to bring the best in a man
DAY 274 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 275 ROUTE
NOTHING CAN BE BY ITSELF
DAY 275 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 276 ROUTE
WE ALL NEED A PLACE THAT IS SAFE
DAY 276 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 277 ROUTE
LOVE is beautiful and whole integrating body and spirit
DAY 277 LOG DISTANCE
TIME
DAY 278 ROUTE
mindfulness helps us touch nirvana HOW DID YOU FEEL?
Holy Spirit offers a door to the Trinity
DAY 278 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 279 ROUTE
NIRVANA = CEASE TO BE
DAY 279 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 280 ROUTE
ITS RUDE TO COUNT PEOPLE AS YOU PASS THEM out loud -Adidas Ad
DAY 280 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
STAY THE PATH!
WEEK 40
WEEK 40 LOG DAY 274 DAY 275 DAY 276 DAY 277 DAY 278 DAY 279 DAY 280 WEEK TOTAL
GOAL
DAY 281 YOU WERE RUNNING A GOOD RACE WHO CUT IN ON YOU AND KEPT YOU FROM OBEYING THE TRUTH? Galatians 5:7
DAY 281 LOG DISTANCE
TIME
DAY 282 ROUTE
LET US RUN WITH
ENDURANCE
HOW DID YOU FEEL?
THE RACE
GOD
HAS SET BEFORE US Hebrews 12:1
DAY 282 LOG DISTANCE
TIME
DAY 283 ROUTE
SUCHNESS HOW DID YOU FEEL?
Buddhist term pointing to the true nature of things or ultimate reality
DAY 283 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 284 ROUTE
suchness we have came from and will return to suchness
DAY 284 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 285 ROUTE
POINT BEYOND FAITH TOWARD A PATH OF SOLITARY SEARCHING TO FIND UNDERSTANDING IN GNOSIS
DAY 285 LOG DISTANCE
TIME
DAY 286 ROUTE
WHEN THERE ARE
PEOPLE OR TRAFFIC
HOW DID YOU FEEL?
ARE IN YOUR WAY
RELAX
DAY 286 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 287 ROUTE
because we are not permanent our future selves do not exist we in this moment are us
DAY 287 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 41
WEEK 41 LOG DAY 281 DAY 282 DAY 283 DAY 284 DAY 285 DAY 286 DAY 287 WEEK TOTAL
DAY 288
LOVE EACH OTHER GOAL
OR PERISH
DAY 288 LOG DISTANCE
TIME
DAY 289 ROUTE
WE FEW
we happy few
we band of brothers
HOW DID YOU FEEL?
today who sheds his blood with me SHALL BE MY BROTHER be he ne’er so vile
this day shall gentle his condition
and gentlemen in England now abed
SHALL THINK THEMSELVES ACCURSED
they were not here
AND HOLD THEIR MANHOODS CHEAP that fought with us upon
whiles any speaks
ST. CRISPIN’S DAY
-William Shakespeare
FOR HE
DAY 289 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 290 ROUTE
ALOT OF PEOPLE RUN TO SEE WHO IS THE FASTEST I RACE TO SEE WHO HAS THE MOST GUTS -PRE
DAY 290 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 291 ROUTE
CHRISTIAN = PERSONAL ZEN = IMPERSONAL
DAY 291 LOG DISTANCE
TIME
DAY 292 ROUTE
WILL
HOW DID YOU FEEL?
is our resposnse to determination
DAY 292 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 293 ROUTE
the nature is the mind the mind is Buddha Buddha is the way the way is zen
DAY 293 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 294 ROUTE
COME WHAT MAY I WANT TO RUN 2 Samuel 18:23
DAY 294 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 42
WEEK 42 LOG DAY 288 DAY 289 DAY 290 DAY 291 DAY 292 DAY 293 DAY 294 WEEK TOTAL
DAY 295 if you wish to see Buddha
GOAL
you ought to see into your own Nature
DAY 295 LOG DISTANCE
TIME
DAY 296 ROUTE
however deep your knowledge of abstruse philosophy it is like a hair placed in the vastness of space
HOW DID YOU FEEL?
however important your experience in things worldly it is like a drop of water in an unfathomable abyss
DAY 296 LOG DISTANCE
TIME
DAY 297 ROUTE
you cannot
HOW DID YOU FEEL?
by
PROPEL yourself forward
PATTING
yourself on the back -PRE
DAY 297 LOG DISTANCE
TIME
DAY 298 ROUTE
when the student is ready HOW DID YOU FEEL?
THE MASTER APPEARS
DAY 298 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 299 ROUTE
PIEFICATION A PERSON IS A MICROCOSM OF GOD
DAY 299 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 300 ROUTE
REALITY IS FREE FROM ALL NOTIONS
DAY 300 LOG DISTANCE
TIME
DAY 301 ROUTE
OUR FAITH MUST BE
HOW DID YOU FEEL?
ALIVE
DAY 301 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 43
WEEK 43 LOG DAY 295 DAY 296 DAY 297 DAY 298 DAY 299 DAY 300 DAY 301 WEEK TOTAL
GOAL
DAY 302 once you choose eternal life you choose death as well and both are life
DAY 302 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 303 ROUTE
RUNNING IS SOMETHING HOLY
DAY 303 LOG DISTANCE
TIME
DAY 304 ROUTE
more than that we rejoice in our sufferings, knowing that
SUFFERING produces HOW DID YOU FEEL?
ENDURANCE
ENDURANCEproduces
CHARACTER
CHARACTERproduces
HOPE Romans 5:3-4
DAY 304 LOG DISTANCE
TIME
DAY 305 ROUTE
NO SINGLE TRADITION
HOW DID YOU FEEL?
MONOPOLIZES
TRUTH
DAY 305 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 306 ROUTE
piety is the recognition that everything is linked to the presence of God in every moment
DAY 306 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 307 ROUTE
now the full number of those who believed were of one
HEART and SOUL Acts 4:32
DAY 307 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 308 ROUTE
ENCOURAGE ONE ANOTHER
DAY 308 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
NEVER QUIT
WEEK 44
WEEK 44 LOG DAY 302 DAY 303 DAY 304 DAY 305 DAY 306 DAY 307 DAY 308 WEEK TOTAL
DAY 309 IMAGINE
GOAL
YOUR RUN BEFORE YOU RUN IT
DAY 309 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 310 ROUTE
be aware
MIND BODY SOUL
DAY 310 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 311 ROUTE
JOIE DE VIVRE (joy of living)
DAY 311 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 312 ROUTE
YOU DO NOT HAVE TO BE FAST YOU JUST HAVE TO BE FEARLESS
DAY 312 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 313 ROUTE
DYING TO RUN
DAY 313 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 314 ROUTE
WHEN YOU FEEL GOOD JUST GO
DAY 314 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 315 ROUTE
bring life together
DAY 315 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 45
WEEK 45 LOG DAY 309 DAY 310 DAY 311 DAY 312 DAY 313 DAY 314 DAY 315 WEEK TOTAL
GOAL
DAY 316
live to run
DAY 316 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 317 ROUTE
KNOW YOU CAN WIN
DAY 317 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 318 ROUTE
holding forth the word of life that I may rejoice
the day of Christ
that I have not run in vain Philippians 2:16
DAY 318 LOG DISTANCE
TIME
DAY 319 ROUTE
in the sky there is no distinction between east and west HOW DID YOU FEEL?
people create distinctions in their own minds and believe them to be true -Buddha
DAY 319 LOG DISTANCE
TIME
DAY 320 ROUTE
to enjoy good health HOW DID YOU FEEL?
to bring happiness to ones family bring peace to all -Buddha
DAY 320 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 321 ROUTE
it is better to travel well than to arrive -Buddha
DAY 321 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 322 ROUTE
peace comes from within do not seek it from without -Buddha
DAY 322 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 46
WEEK 46 LOG DAY 316 DAY 317 DAY 318 DAY 319 DAY 320 DAY 321 DAY 322 WEEK TOTAL
DAY 323 if we do not continue to grow
GOAL
we will not be able to touch the reality of the absolute
DAY 323 LOG DISTANCE
TIME
DAY 324 ROUTE
if we dig deeply
in the present moment
HOW DID YOU FEEL?
the water will spring
faith
DAY 324 LOG DISTANCE
TIME
DAY 325 ROUTE
WATCH YOUR FEET
HOW DID YOU FEEL?
BECOME THE GROUND
DAY 325 LOG DISTANCE
TIME
DAY 326 ROUTE
ASK NOTHING FROM YOUR RUNNING HOW DID YOU FEEL?
AND YOU WILL GET MORE THAN YOU EVER IMAGINED
DAY 326 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 327 ROUTE
WE WERE BORN TO RUN
DAY 327 LOG DISTANCE
TIME
DAY 328 ROUTE
RUNNING HOW DID YOU FEEL?
MANKINDS FIRST FINE ART
DAY 328 LOG DISTANCE
TIME
DAY 329 ROUTE
the Body of Christ HOW DID YOU FEEL?
is the body of God the body of ultimate reality
DAY 329 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 47
WEEK 47 LOG DAY 323 DAY 324 DAY 325 DAY 326 DAY 327 DAY 328 DAY 329 WEEK TOTAL
GOAL
DAY 330 the seed of the Kingdom of Heaven is within us
DAY 330 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 331 ROUTE
EMPTY CLEAR MIND
DAY 331 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 332 ROUTE
to believe in something is a miracle
DAY 332 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 333 ROUTE
THEY WILL RUN AND NOT GROW WEARY Isaiah 40:31
DAY 333 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 334 ROUTE
GROW IN ALL
DAY 334 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 335 ROUTE
looking deeply in to the nature of suffering to see the causes of suffering and the way out
DAY 335 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 336 ROUTE
GOD IS THE GROUND OF BEING
DAY 336 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
RUN TO WIN
WEEK 48
WEEK 48 LOG DAY 330 DAY 331 DAY 332 DAY 333 DAY 334 DAY 335 DAY 336 WEEK TOTAL
GOAL
DAY 337 when we understand the practice life eternal presents itself to us
DAY 337 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 338 ROUTE
I CAN DO ALL THINGS
THROUGH HIM
WHO STRENGTHENS ME Philippians 4:13
DAY 338 LOG DISTANCE
TIME
DAY 339 ROUTE
when we touch the seed HOW DID YOU FEEL?
we are able to touch God the Father and God the Son
DAY 339 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 340 ROUTE
BREATHING = CREATION breath of life
DAY 340 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 341 ROUTE
when mindfulness is born in us we must continue to practice if we want it to become solid
DAY 341 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 342 ROUTE
REAL LOVE NEVER ENDS
DAY 342 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 343 ROUTE
it is necessary to die in order to be reborn
DAY 343 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 49
WEEK 49 LOG DAY 337 DAY 338 DAY 339 DAY 340 DAY 341 DAY 342 DAY 343 WEEK TOTAL
DAY 344
ENLIGHTENMENT IS GOAL
THE BREAKING THROUGH OF THE TRUE NOTION OF REALITY
DAY 344 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 345 ROUTE
TRUE UNDERSTANDING COMES FROM TRUE PRACTICE
DAY 345 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 346 ROUTE
I take refuge in Buddha the one who shows the way to this life I take refuge in Dharma the way of understanding and love I take refuge in Sangha the community that lives in harmony
DAY 346 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 347 ROUTE
MINDFULNESS IS the light that shows us the way
DAY 347 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 348 ROUTE
DEVOTE YOURSELF to loving others DEVOTE YOURSELF to your community around you DEVOTE YOURSELF to creating something that gives you purpose and meaning
DAY 348 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 349 ROUTE
IT IS MORE THAN JUST A RACE -PRE
DAY 349 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 350 ROUTE
the bottom of the pail is broken through
DAY 350 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 50
WEEK 50 LOG DAY 344 DAY 345 DAY 346 DAY 347 DAY 348 DAY 349 DAY 350 WEEK TOTAL
GOAL
DAY 351
to know
GOD we must question
DAY 351 LOG DISTANCE
TIME
DAY 352 ROUTE
and after you have suffered
a little while
the God of all grace HOW DID YOU FEEL?
who has called you his eternal glory in Christ
will himself restore confirm strengthen and establish you 1 Peter 5:10
DAY 352 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 353 ROUTE
all things appear and disappear -Buddha
DAY 353 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 354 ROUTE
to end suffering we must touch the world
DAY 354 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 355 ROUTE
ONCE YOU LEARN HOW TO DIE YOU LEARN HOW TO LIVE
DAY 355 LOG DISTANCE
TIME
DAY 356 ROUTE
FOR GENUINE AWAKENING we must
HOW DID YOU FEEL?
all
LET GO
NOTIONS and CONCEPTS about
NIRVANA and
GOD
DAY 356 LOG DISTANCE
TIME
DAY 357 ROUTE
there are only two mistakes one can make towards truth
HOW DID YOU FEEL?
not going all the way not starting -Buddha
DAY 357 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
WEEK 51
WEEK 51 LOG DAY 351 DAY 352 DAY 353 DAY 354 DAY 355 DAY 356 DAY 357 WEEK TOTAL
DAY 358 the opening of the mind flower
GOAL
DAY 358 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 359 ROUTE
a man can fail but he is not a failure until he begins to blame somebody else
DAY 359 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 360 ROUTE
A TEACHER EFFECTS ETERNITY HE CAN NEVER TELL WHERE HIS INFLUENCE STOPS
DAY 360 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 361 ROUTE
DEATH ENDS A LIFE
NOT A RELATIONSHIP
DAY 361 LOG DISTANCE
TIME
DAY 362 ROUTE
PLAYLIST 3 songs to listen to during your run
artist
HOW DID YOU FEEL?
EXPLOSIONS IN THE SKY
song DAY 1
NEW FOUND GLORY BOULDERS B.O.B MAGIC IRON & WINE UPWARD OVER THE MOUNTAIN BLINK 182 ANTHEM PT. 2 BILLY JOEL PIANO MAN GREEN DAY JESUS OF SUBURBIA
DAY 362 LOG DISTANCE
TIME
DAY 363 ROUTE
when you are not able to run
HOW DID YOU FEEL?
TEACH THOSE THAT CAN
DAY 363 LOG DISTANCE
HOW DID YOU FEEL?
TIME
DAY 364 ROUTE
A TEACHER TO THE LAST
DAY 364 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
ONE MORE DAY
WEEK 52
WEEK 52 LOG DAY 358 DAY 359 DAY 360 DAY 361 DAY 362 DAY 363 DAY 364 WEEK TOTAL
DAY 365 I HAVE
GOAL
FOUGHT THE GOOD FIGHT FINISHED THE RACE KEPT THE FAITH 2 Timothy 4:7
DAY 365 LOG DISTANCE
HOW DID YOU FEEL?
TIME
ROUTE
YEAR
YEAR TOTAL LOG
WEEK 1 - WEEK 4 WEEK 5 -- WEEK 8 WEEK 9 - WEEK 12 WEEK 13 - WEEK 16 WEEK 17-WEEK 20 WEEK 21 - WEEK 24 WEEK 25 - WEEK 28 WEEK 29 - WEEK 32 WEEK 33-WEEK 36 WEEK 37 - WEEK 40 WEEK 41 - WEEK 44 WEEK 45 - WEEK 48 WEEK 49 -WEEK 52 DAY 365
WEEK 5 - WEEK 6 WEEK 7 - WEEK 8
YEAR TOTAL
SOURCES
Albom, Mitch. Tuesdays with Morrie. Toronto: Doubleday, 1997. Print. DAY 87, 135, 271, 288, 348, 355, 360, 361, 364
Cooper, Chris. Long May You Run: All. Things. Running. New York: Simon & Schuster, 2010. Print. DAY 13, 26-30, 34, 36, 68, 102, 119, ESV Study Bible: English Standard Version. Wheaton, IL: Crossway Bibles, 2008. Print. DAY 281, 282, 294, 304, 307, 318, 333, 338, 352, 365 James, William. The Varieties of Religious Experience. Cambridge, MA: Harvard UP, 1985. Print. DAY 262, 263 Lear, Chris. Running with the Buffaloes: a Season inside with Mark Wetmore, Adam Goucher, and the University of Colorado Men’s Cross Country Team. New York: Lyons, 2000. Print. DAY 181, 289 McDougall, Christopher. Born to Run: a Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen. New York: Alfred A. Knopf, 2009. Print. DAY 131, 139, 141, 142, 147, 155, 240, 242, 272, 273, 274, 312, 325-328 Nhat, Hanh. Living Buddha, Living Christ. New York: Riverhead, 2007. Print. DAY 88, 133, 134, 167, 168, 171, 173, 175, 182, 194, 195, 196, 202, 204, 205, 206, 212, 213, 216, 217, 218, 221, 222, 228, 229, 244, 246, 269, 270, 275-278, 283, 284, 285, 299-302, 305, 306, 308, 310, 311, 323, 324, 329, 330, 334-337, 339, 341-347, 354, 356 Parker, John L. Once a Runner. Sydney: Murdoch, 2008. Print. DAY 130 Plato, and David Gallop. Phaedo. Oxford [Eng.: Clarendon, 1975. Print. DAY 137 Shapiro, Larry. Zen and the Art of Running: the Path to Making Peace with pace. Avon, MA: Adams Media, 2009. Print. II, DAY 15-20, 41, 51, 52, 53, 62, 82, 93, 143, 146, 174, 184, 185, 186, 191, 192, 197-201, 207-211, 214, 215, 219, 220, 225, 226, 227, 231, 232, 234-239, 245, 268, 286, 287, 303, 309, 319-322, 329, 357 Suzuki, Daisetz Teitaro, and William Barrett. Zen Buddhism: Selected Writings of D.T. Suzuki. New York: Doubleday, 1996. Print. DAY 264, 291, 292, 293, 295, 296, 315, 331
RUN
DAY 1
RUN