After a week or two of watching craigs list, an emergency trip to two different grocery store "banks" on a Sunday morning, and viola - I am now the very proud owner of a 2003 Yamaha 1100 motorcycle.

It is a blast to ride, and my last tank.... worked out to a cool 56.6 miles per gallon. It has taken a little getting used to, as it is just exactly twice as many cc's as my last bike.... back in my college days.

Apparently much of the Ironman history, as portrayed on the IRONMAN website, is inaccurate. John and Judy are interested in presenting the story as it actually happened. John and Judy have a compilation of the history of how this event came to be - the link to their story is here.

City of Gold
Sprint Distance Triathlon
May 12, 2007
Checklist – Revised 5/08/08

Swim:
Tri-shorts
USAT CARD
Goggles (primary and spare)
Fog spray
Wetsuit
Spray Pam
Swimcap
Bodyglide
Towels (two)
Water pan + water(for feet)

Bike:
Bike
Lock
Helmet
Gloves
Bike shoes
Socks
Tri-top + Warmup
Racing sunglasses
Pump
Watch
Bike Tool kit
Pickup tool kit

Run:
Running Shoes w/speed laces
Fuel Belt w/one bottle
1 Powerbars
3 GU’s
Socks
Tri-top

General:
Cash
Ice Chest with ice
Camera
Duffle Bag
Change of clothes and shoes
Map and confirmation
Freezer bottle with Accelerade
Bottled water

Up at 5:00 AM
Leave at 6:00 AM
Arrive at 6:30 AM
Drive Course, Park by 7:00
Pickup Packet Saturday AM (7:30)
Body Marking & Set up Transistion Area – 7:30-8:00
8:30 – Wetsuit on, walk to ramp
9:00 - Go out and show them how the "old guys" do it.

I will be out there once again, hoping somehow to bring my time in under 1 hour, 30 minutes.

I think my secret weapon this year will be this new bike....

We met a few friends, then headed our separate ways. I then swung by Sports LTD - they were having a 20% off sale today only!!!! I managed to find a few things that I just couldn't live without.

Spent a few minutes checking out the bike this evening. Cleaned the chain, oiled, it, lubed the cables and pedals, and cleaned up the frame just a bit. I even broke out the tool kit, and tighted up everything I could think of to tighten. I carefully wiped down the tires, and found a puncture vine. Glad I found that before it made it through the tire into the tube.

Our plan for tomorrow is the 65 mile "mild-flower". Should be a great day, with beautiful weather predicted.

We would especially like to thank the Durham Women's Evening Club, whose members were incredible.... They made sure our family had a warm dinner almost every night, and helped drive Margaret to and from doctor visits and such when I could not be there. Special thanks go out to Stan, Lynda, Leanne and Mark, Doreen, Nancy, Marlene, Margo, Mari Ann, Dana, Janet, for their help and support. Thanks also need to go out to the staff at Enloe Prompt Care, especially Dr Layne and Nurse Jack, who tried to help us see the humor in this crazy way our Saturday afternoon ended.

I signed up for the 100 mile, but seems how some friends are doing the 60, and I have a triathlon just 13 days later, I may opt for the 60 mile ride. This would probably be a lot more fun, and leave my body in much better shape to actually be a competitor at the City of Gold Triathlon.

Next weekend, Saturday, August 19 is the North Forebay Triathlon. This is a great kayak, run, mountain bike event, put on by Bob Hastings, that helps support Oroville Athletics programs. All the details are here.

In just two weeks, on April 27th, the always AWESOME Chico Velo Wildflower ride happens. With a 15, 30, 60 and 100 mile option, there is something for everyone this year!!! I will be doing the 100 mile option this year, my wife was planning on doing the 30 mile ride (her first time in an organized ride) but and unfortunate close encounter with a "BOLLARD" of all things, on the Cohassett bike path this weekedn has dashed those plans. More on that story later.... All the ride details are here.

In just 4 weeks, on May 10th, the City of Gold Triathlon will be held. If you have ever wanted to watch or participate in a sprint distance (short) triathlon, this is the one. Just enough hills to challenge even the most accomplished biker and runner, but short enough distances that it does not take a huge training committment to finish. Get all the details here.

In just 14 short weeks, I'll be loading up and heading to Sonoma County... For the Vinemen 1/2 Iron Triathlon. This will be my second year doing this race, and I hope to bring my time in under 6 hours this year. All the details are here.

Stay safe, train smart, and keep up the good fight!!!

1. Please show a little courtesy when you go by us. Contrary to popular opinion, automobiles do not have a god given right to half of the roadway. If the roadway is rough on the edges, a bike may need to move into the travel lane. If so, wait until it is clear and the move into the opposing lane and pass us. We are no different than a slow car, a tractor, or a disabled vehicle... If we are in the lane, you must go around us when safe.

2. When you go around us, please give us a little room. My bike is a little squirrelly at high speeds, especially in the wind or on rough roads. It's not unusual, in a strong wind, for my bike to be blown a foot or two sideways. If you are going by and only giving me two feet clearance, and the wind pushed me over at the same time, we are going to have a problem. I say we, because, while I will probably end up dead, you will likely be cited for manslaughter, have to deal with all that, and you will have to live with the thought that you took the life of another human being, just because it was a little inconvenient to move over across the centerline of the road a foot or two.

3. If we are going really fast (like down Neal Road) keep in mind that all the bikes have separating us from the roadway is a tire that is about ¾ of an inch wide. Unlike a car, we can not hit potholes or ruts and survive, so we have to move around the lane a little bit to avoid the problem areas. Again, a little extra room when you pass us would really, really be appreciated.

4. When you go around us, please do not “jump in the throttle” to get around, unless really necessary. We are out here trying to keep healthy, and your tail pipe points right towards us as you go around. On a calm day, a diesel pickup with an operator that “stands on the throttle” will give us diesel fumes to breath for a long, long time.

5. If you are driving a high profile vehicle (garbage truck, Semi truck/trailer, or RV) please give us some extra room when you come up behind us and pass. Your vehicle pushes a huge wall of air at 40 or 50 miles per hour, and if you pass us close, you may very well blow us right off the roadway. I’ve came close to having this experience on Neal Road, and it really was not fun.

6. I try to pay attention to the traffic, and know where the cars are at all times. However, if it is really windy, I may not be able to hear you approaching. All you have to do is move over a bit and put a tire on the dots bots near the centerline. The tire going over the little reflective things makes a very distinctive sound that is music to a bicyclist’s ears. When we hear that, we then know that you see us, you are going to pass us, and that you will give us a little room as you go by.

7. When you see us out at nighttime, remember – you really need to dim you lights for bicyclists as well as other motorists. I have had oncoming cars literally blind me for 10 or 15 seconds as they went by…. And that is downright scary, especially if you are not intimately familiar with the roadway. In fact, the new Steve Harrison Bike lane that paralles Skyway is a great example - Friday morning, the downhill Skyway traffic made it impossible to see, as I was headed up the trailway towards HoneyRun Road.

8. Lots of new people are joining this sport, for the health benefits as well as trying to reduce their ever increasing gas bill. New riders may do some unpredictable things, so again, please be sure to pay attention as you approach us.

9. As you approach a bicyclist, or group of bicyclists, ponder this thought… What would you do if you knew your son, daughter, or grandson/grandaughter was in the group of cyclists? I bet you’d slow down quite a bit, and give them a very wide berth, to make sure that there is no possible way you could hit anyone in the group. All I ask is that you give that group of spandex clad bicyclists the same compassion you would give your family members. That group more than likely includes a neighbor or two of yours, and they are all sons, daughters, fathers, mothers, with significant ties to the community.

10. Think about this – every bike you see on the roadway is one less car, that means the air we all breath is just a little cleaner, that means that one less person will become morbidly obese and a drag on the US Health care system with Diabetes, that means one less person is filling up at the corner gas station, that means less demand for gas, that means YOU save money. So see, we are all really in the together!!!!

Now, the other part of that equation is me.... With my awesome Dodge 4x4 3/4 ton Diesel, with a Cummings 6 cylinder diesel. This was "state of the art" in 1999 when it was built, and gets "pretty good" mileage for a "hauler", usually around 16 or 17. I have it totally set up for work, with radios, lights, tools, safety gear, tire chains, tow chain, chainsaws, and everything else I could possibly need duing the snow storms, firestorms, and windstorms in Paradise. It also is the vehicle we use to tow our boat, a 21 foot SeaRay - and it does an great job of that.

However, the other 355 days a year, this is not a very effective commute car. My first thought was a motorcycle, being an old' dirt biker from way back, and having really enjoyed (thrashed) a Suzuki 550 back in my college days. Since the bikes I would be be interested in are priced well north of $6,000, and tax time is coming up, that's not going to happen quickly. So, I'm going to try commuting on my bicycle, at least one day a week. That should cut my fuel consumption by 20%, without any capital costs. Luckily, our Fridays are pretty relaxed - we are only open 8:00 to 10:00 AM, so my work hours are pretty flexible.

I've tried this before, and found that the coordination was a little tricky. My commute consists of about 40 miles total, with 2,313 feet of vertical climbing, if I go from Durham up into Chico, and up HoneyRun Road to Paradise. Once I hit Paradise, then I go up the trailway to Beyond Fitness. I have to pack everything I need for both a shower, and a full day at work, in my backpack. So my plan is to get to the gym, shower, putting my street clothes on, minus street shoes (I need to use the SIDI shoes to pedal), then switch shoes once I get to the office. Coming home, I will just take a whirlwind but bouncy trip down Neal Road, cross 99, then back home.

I spent some time working on the bike and backpack this afternoon, I now have two headlights (one really efficient, and one very bright to use as "highbeams" for idiot drivers that won't dim their lights), two red flashing tailights (one seat post mounted, one mounted on the back of my tool bag) and one flashing LED on my backpack. The backpack also has LOTS of reflective parts and pieces (it is a TYR Triathlon Transistion Bag), and I have put some extra reflective tape on my helmet and shoes. Lastly, I'll be wearing a white (Duh) long sleeved top, and sweat pants with reflective trim up the legs.

It should be a great ride, with very little traffic... I'll be leaving around 5:00 AM.

April 6th, Trail less Traveled Run, Oroville
April 19th, North Forebay Triathlon, Oroville
April 27th, Wildflower Century, Chico
May 10th, City of Gold Triathlon, Oroville
July 20th, Vineman 1/2 Ironman, Gurneyville/Geyserville/Windsor
September 20th, Salmon Run, Oroville

It looks like it's going to be a great summer of racing!!!!!

Speaking of the Napa Marathon, here is the link for my marathon run...

Well, the second marathon in my life is now history. Overall, the run went very well, considering that I was still pretty sick with a cold/flu thing that is now going on 19 days... The day after the race, I was back in the Doc's office, with a 101 temperature, and a cough that was driving me (and my family) crazy!!!

NAPA VALLEY MARATHON RACE REPORT

Run - Marathon
Total Time = 4h 23m 55s
Overall Rank = 1006/2000
Age Group = 45-50
Age Group Rank = 101/138

Pre-race routine:

We left for Calistoga on Saturday, and arrived in Calistoga around noon. Bought sandwiches at the local market, and then headed up the Silverado trail to find a spot to eat them. Stopped at a little winery with a picnic area, had lunch, and then did a little wine tasting there (I just had a "sip" of my wife's tastings.

Drove the rest of the race course on our way to Napa, and stopped at a couple of other winerys along the way. Found the Marriott, and sign in was a breeze - probably took less than 15 minutes total. For some reason, the expo did not interest me much this year.

After signing in, headed back to Calistoga, did some shopping, checked in to our hotel, and headed out to Bosko's for dinner. Had a great dinner, and called it an early night, went to bed around 9:00.

I've been fighting a cold for the last 3 weeks - now it has turned into a pretty constant cough. This night was no exception, as I fought a cough all night long. Ended getting 4 or 5 hours of very restless sleep, woke up before the 4:30 wake up call.

Got up, took a shower, had a bagel with peanut butter and grape jelly, a cup of gatorade and a cup of coffee. Gave all that a couple of hours to digest, and then headed out the door. The sweet thing about staying in Calistoga is the race start is less than a 1/4 mile away - so you literally walk from your room to the starting line.

Event warmup:

No real warm-up other than walking over. Stripped off my sweats and jacket about five minutes before the start. They had a mickey mouse PA system, that no body could hear unless you were in front of the speaker - then an awfull rendition of the Star Spangled Banner, and the Candian Anthem. My only bitch about this race is that they really need a "real" PA system if they are going to try to talk/sing to the runners.

This was a very interesting run for me. The first mile was really, really slow, as it took me almost 30 seconds to get thru the starting line, once the gun went off (no chip timing). Then the roadway was packed with runners, and they all seemed to be content with a 10 min plus mile pace. My first mile was 10'37", and I knew that I was going to have to do much better than that if I was going to hold my goal pace of 9'45" per mile.

Once the field finally opened up a little, it was much easier to pick up the pace. There is a 15 to 20 mph tailwind, sometimes coming at an angle, but almost always helping to push us along. This made a huge difference, and I was able to drop my mile times down into the 9'30" range for miles 2 & 3. Miles 4 and 5 I picked up the pace a bit, dropping the time into the 9' 10" range.

At this point I was feeling really good. I had gotten myself back on pace, I was fueling well, with a GU every 30 minutes, and some peanut butter crackers and a mandarin about the hour point. I was carrying my own gatorade bottle that I had frozen in the hotel, so at the aid stations I was just getting water, to wash down the GU's.

I held a really good pace up until mile 12, then my mile times started to slip a bit. I averaged around 10'30" miles from mile 12 to 18. At mile 18, I met up with my wife, exchaged water bottles, got a red bull and a sweaty hug from her, then continued on my way. All was good and uneventful thru mile 20, then mile 21 was a killer - a long, gradual uphill, followed by a long steep downhill. That downhill trashed my legs the last time I ran this course, so I was very conservative, and even walked some of the steeper portions.

Once I passed the 21 mile marker, I knew that this was going to be a good race - my legs still felt pretty fresh. I needed something to help me pick up my pace, so I decided to see how many people I could pass between mile 21 and the finish. This worked pretty well, as it helped me drop my mile times back into the 9's for miles 22 and 23. Lots of people were doing the marathon shuffle at this point, and it felt really awesome to blow past them, mentally keeping track of how many I had passed. I was up to around 85 or 90 runners I had passed at mile 24, when it starting getting harder to get around people - meaning my pace was slipping again. By mile 25 it was a real struggle to keep moving, as my legs were telling me it was time to be finished.

Finally passed the 26 mile marker, the streets from here on in were lined with lots of people yelling their support, then went past my wife and her group of new friends, they all yelled and screamed at me as I went thru the chute. Made it past the finish line, and a nice lady took my arm and walked with me, making sure I was alright. I guess I didn't look too good, cause they brought a wheelchair over and asked if I needed medical help - I told them no, just needed to walk a bit. The trouble was that my knees really hurt once I stopped, and walking was quite a challenge. Finally got up to the medal girls, they put the medal around my neck, gave me a bottle of water and headed me to the finish line photo spot. Got my picture taken, then very carefully shuffled over to meet up with my wife.

As with my first marathon, the finish is very emotional for me. I gave my wife a great big sweaty hug when I saw her, and really couldn't talk for the first minute or two. I finally calmed down, and we shuffled over to the soup line for a cup of soup and a sourdough roll.

I lost some time starting out behind the pack at mile one. Probably spend a little too much time walking the aid stations, but then again, that may have been what helped me pick up the pace on the back half.

I did almost all of my training in the hills, and that helped a lot!!!

I was able to trim 16 minutes off my previous marathon time on this course, to a new Personal Best of 4 hours, 23 minutes and 55 seconds. I had really been hoping to come in under 4 hours 15 minutes, but I guess that will have to wait for another day.

Walked over to the soup line, then headed to the gym for a much deserved shower. Walked back to the car, loaded up and hit the road, destination Jamba Juice, Vallejo. Once we did that, I settled into a warm blanket and soft pillow, and cat-napped the rest of the way home.

This is a great race, well run, with lots and lots of smiling volunteers. The hills make it a little more challenging than your "run of the mill" 26.2 miler, but the scenery makes it all worthwhile.

Mile splits and other details:

04:23:55 | 26.2 miles | 10m 04s min/mile
Age Group: 101/138
Overall: 1006/2000
Performance: Good
Splits: 1 - 10'37" 2 - 9'26" 3 - 9'30" 4 - 9'09" 5 - 9'10" 6 - 9'26" 7 - 9'27" 8 - 9'12" 9 - 9'27" 10 - 9'49" 11 - 9'42" 12 - 10'18" 13 - 9'27" 14 - 10'42" 15 - 10'03" 16 - 10'30" 17 - 11'31" 18 - 10'03" 19 - 10'43" 20 - 10'35" 21 - 11'35" 22 - 9'33 23 - 9'56 24 - 10'20" 25 - 10'20" 26 - 10'48" - 2'16"
Course: Up the Siverado Trail, from Calistoga to Napa, ending at the High School

WELCOME
-------
Welcome to the 30th running of the Kaiser Permanente Napa Valley Marathon,
"the biggest little marathon in the West." We are proud to once again
present the RRCA National Marathon Championships. Male and female open and
masters winners of this race will receive oversized bottles of wine etched
with their championship accomplishments. The male and female winners of
the race will also receive their "weight-in-wine", sponsored by the
Silverado Trail Wineries Association, along whose venue the marathon
course runs.

Whether you entered by mail or on-line, you can verify the accuracy of
your registration by visiting our website: www.napavalleymarathon.org.

The EXPO is located in the main ballroom of the Napa Valley Marriott Hotel
and Spa (3425 Solano Ave, 707/253-7433) in Napa. Numbers may be picked up
on Saturday, March 1, from 9:00 a.m. to 8:00 p.m. There is packet pick-up
on race morning at Vintage High School. For legal requirements, you must
again sign our waiver agreement and have a photo identification card to
pick up your number. There is no number pickup on Friday. The race begins
Sunday morning promptly at 7:00 a.m. The race will be run rain or shine.
The entry limit of 2,300 runners has been reached. There is no race day
registration.

UNOFFICIAL RUNNERS
------------------
Unofficial runners are not welcome or authorized to be on the course.
Runners must be registered and have an official race number to run the
course. The CHP and local law enforcement assist us in this matter.
Absolutely no early starts are permitted, both for scoring and for public
safety. Unofficial runners and early starters will be physically removed
from the course.

RACE CONTROL BY CHP
-------------------
The California Highway Patrol has organized the traffic and race control
around a "rolling road closure" of the course. It is the responsibility of
each participant to understand and abide by the on-course control
guidelines created by the CHP. Among the highlights: runners will have the
full width of the highway for the first 12.5 miles as in years past. Just
before the Rutherford Cross Road (SR128) and Silverado Trail intersection,
runners will be directed onto the southbound (right) lane where they are
to remain for the remainder of their time on the Silverado Trail. The
northbound lane is for emergency, local law-enforcement and CHP vehicles,
official race vehicles, and restricted local traffic only. No spectator
cars will be allowed on the course. Spectators parking illegally will be
cited and/or towed. Anyone failing to follow the road-use guidelines set
by the CHP will be disqualified and potentially cited. If you have
questions for the CHP, officers will be available at the EXPO on Saturday
and at the 2:00 p.m. Marathon College panel. There will be maps available
Saturday at the EXPO information table outlining areas where spectators
can view the action on the course, or, download a full-color map from our
website.

PASTA FEEDS
-----------
If you have not ordered pasta feed tickets for the Napa Valley Marriott
($25 each), you can order them for the 4:00 p.m. seating by sending a
check to NVM, P.O. Box 4307, Napa, CA 94558-0430. The 6:30 p. m. seating
is sold out. If you have already ordered pasta feed tickets, you can pick
them up at the information booth at the Marriott on Saturday. If there are
pasta feed tickets still available for sale, they will be at the
information booth on Saturday. Each seating is limited to 200 guests. VIP
runners will be offering inspirational words to runners and their family
and friends at both pasta feeds. At the 4 p.m. seating, author Joe
Henderson, 2005 Napa Valley Marathon Women's winner Mary Coordt, Road
Runner's Club of America (RRCA) Executive Director Jean Knaack and world
age-group record-holder Helen Klein and her husband, former Napa Valley
Marathon race director, Norm. At the 6:30 p.m. seating, runners will hear
from world-renown ambassador of running and motivational speaker Joan
Benoit Samuelson, unforgettable songs and remarks from senior age-group
world record-holder John Keston and Bee McLeod, current president of the
RRCA.

Good News! There will be a pasta dinner in the City of Calistoga
sponsored by a consortium of Bed and Breakfast Inns. The dinner will be
held at the Calistoga Community Center on Washington Street. Runners will
be inspired by course record-holder and 4th fastest American marathoner of
all time Dick Beardsley. This effort is headed by Judy and Doug Cook at
the Brannan Cottage Inn. For information please call (707) 942-4200.
Also, check out the newest hotel and resort in the Calistoga area,
Solage.at the start line. They are also offering a Saturday night
pre-race pasta dinner at their inn. For information regarding Solage and
their dinner, please call Jamie Poe at (707) 226-0811. Solage is also
offering an early breakfast on Sunday morning starting at 5:30 am. Call
them for further information. There are also numerous excellent
restaurants available in Calistoga and in every town in the valley.

GOODYBAGS/SWEATBAGS
-------------------
For the past seven years, the Napa Valley Marathon runners' bags have been
heavy-duty nylon zippered affairs and the bags have received universal
praise. For this year's race, we have further upgraded the runners' bags.
This year's bag is a duffel filled with sample products and announcements
of other races. Each duffel will be fitted with a laminated baggage tag,
upon which your race number will be written. Please use the duffel as your
sweatbag. Take the duffel with you to the start area, where the bag and
its contents will be transported from the start area and delivered to the
finish area at Vintage High School. Bags should be turned over to the
sweatbag buses at the start area by 6:45 a.m. Please do not pack anything
of value in your sweatbag; secure your car key to your shoelace, topped by
a double knot. The Napa Valley Marathon is not responsible for lost or
stolen articles.

NO ANALGESICS
-------------
The marathon does not provide analgesics along the course or at the finish
area. If you use analgesics (aspirin, Tylenol, etc.) you do so at your own
risk and must provide your own.

BUS SERVICE
-----------
Free bus service is provided to transport runners from the finish area at
Vintage High School (1375 Trower Avenue.) to the start area in Calistoga.
(See maps on the website or at the information booth at the EXPO.) Buses
leave Vintage High School between 5:15 and 5:45 a.m. Sunday morning. Do
not drive to the start; parking in Calistoga is extremely limited, and
there is absolutely, positively no official transportation provided back
to Calistoga after the race. Get a map of the race course at our website
www.napavalleymarathon.org Buses will wait at the start until 6:30 a.m. so
that runners can stay warm.

For runners staying at one of the hotels listed below, you may take a bus
directly from the hotel lobby to the start line in Calistoga on race
morning. You must get your bib stamped "BUS" at the EXPO on Saturday in
order to get on the bus at your hotel. You must show your room key in
order to get your bib stamped. Runners staying at the Hilton should walk
over to the Marriott lobby to be transported. All other runners may catch
the bus to the start at Vintage High School, 1375 Trower Avenue, the
finish line. Hotels and bus schedule are as follows:

- Embassy Suites5:30 am
- Marriott / Hilton Garden Inn 5:30 am
- Napa River Inn5:25 am
- River Terrace Inn5:15 am

All other buses leave Vintage High School between 5:15 am and 5:30 am.
There is no stamp required for this free bus ride to the start.

MEDICAL HELP
------------
Medical personnel are stationed at each aid station from mile 9 on. Should
you need medical attention proceed to the nearest aid station and look for
the medical sign. There is also a medical center at the finish line.

KIWANIS CLUB 5K RUN
-------------------
Entries for the Kiwanis Club 5K Run can be downloaded from the marathon
website and are included with this newsletter (either as a hard copy for
mailed newsletters or as an attachment on email newsletters). The 5K
begins and ends at the marathon finish area at Vintage High School on
Sunday morning (March 2). The race starts at 8:00 a.m. The race is
sponsored by the Napa Kiwanis Club and as with the Marathon, benefits
local charities Several elite women runners are using the Napa Valley
Marathon as a qualifier for the 2008 U. S. Olympic Team Trials Women's
Marathon to be held in Boston on Sunday April 20, 2008. Therefore, all 5K
runners must be off the course by 9:15.

GU PACKETS
----------
GU packets will be handed out at two aid stations in the second half of
the marathon (at mile points 16 and 18). If you carry GU packets with you,
please drop off the empty packet at the next available aid station. Do
not litter the surrounding vineyards.

USATF RULES / NO PACING
-----------------------
USATF Rules of Competition: As an event sanctioned by USA Track & Field
(USATF), the marathon will be conducted according to USATF Rules of
Competition. According to USATF rules, athletes are subject to
disqualification for rules infractions such as pacing, other forms of
prohibited assistance, intentionally "cutting" the course, interference,
the use of headphones/MP3 players, and other prohibited actions. A
certified USATF Official will be onsite and serve as a Referee.

No Pacing: There is no pacing allowed, whether by other runners, bicycles,
or automobiles. Runners who are paced by anyone-except by official
pacesetters who are specifically identified and approved by the Napa
Valley Marathon for this purpose-will be subject to disqualification.

NO HEADPHONES / MP3 PLAYERS
---------------------------
The 2008 Napa Valley Marathon is the RRCA National Marathon Championships
and, in keeping with RRCA guidelines and USATF rules of competition,
headphones are prohibited on the course.

USATF Rule 144.3(b): The visible possession or use by athletes of video or
audiocassette recorders or players, TV's, CD or DVD players, radio
transmitters or receivers, mobile phones, computers, or any similar
devices in the competition area shall not be permitted.

Athletes carrying these devices will be asked to surrender them to a race
official prior to the race. Surrendered devices may be picked up at the
finish line area following the race.

NO DOGS
-------
Dogs are not allowed at the start area, in the race, or at the Vintage
High School campus. It is illegal in California to bring a dog onto a
school campus. Violators will be cited.

CUTOFF OF 6 HOURS
-----------------
The race course is officially open from 7 a.m. to 1:00 p.m. Runners on
the course after the race course closes are on their own and will not be
timed, scored, or listed in the results book. Runners who have not
reached mile 17 by 11:00 am will be escorted off the course and
transported back to the finish line. Runners on the course after 1:00
p.m. will be picked up and transported to the finish line.

BOSTON RUSH
-----------
Because of the race's proximity to the Boston Marathon race date, the NVM
is not a qualifier for the 2008 Boston Marathon. Runners can, however,
qualify at Napa for the 2009 Boston Marathon.

RAFFLES
-------
On Saturday at 1:00 p.m. following the keynote presentation by Joan Benoit
Samuelson at the Kaiser Permanente Marathon College, there will be a
raffle for baskets filled with Napa Valley gifts. Tickets for these raffle
baskets will be available at the information booth all morning Saturday.

Additional raffle baskets will be offered at 1:30 p.m. just after the
awards ceremony at the Vintage High School quad on race day. The Sunday
raffle baskets will be drawn using bib numbers of runners present.

FINISH AREA
-----------
In order to facilitate smooth operation of the finish area, family and
friends of runners must remain outside the fenced-in area. Family and
friends can cheer on their runners as they approach the finish area and
then meet their runners at the sweatbag pickup area in the quad area. As
in past years, MarathonFoto will take photos of the finishers. The photos
will be offered for sale online from MarathonFoto following race weekend.
Showers and massages are available for runners in the gym, pack your
clothes, towel and soap in your Napa Valley runner's duffel bag.

AWARDS
------
The awards that will be presented at the 12:30 p.m. awards ceremony in the
quad are for open male and female (etched wine bottle and STWA
weight-in-wine), and first masters male and female (etched wine bottle).
All other awards will be mailed subsequent to the race, so that the
scoring personnel have time to make the times official. Also, by mailing
the awards, it allows us to etch the runner's name on the plaque. All wine
won in the winners' weight-in-wine promotion must be taken by the winners.
The marathon will not ship wine.

SHUTTLE TO HOTELS
-----------------
Shuttle vans between the finish area and the Napa Valley Marriott, Embassy
Suites, River Terrace Inn, and the Napa River Inn will be run throughout
race day from 10:30 a.m. to 1:30 p.m. The vans will be marked as to
destination and may be met in the front parking lot (fronting Trower
Avenue) of Vintage High School.

LOGO DESIGN
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This year's T-shirt and medal design was once again created by San Rafael
artist and marathon runner, Tina Cash.

RACE MERCHANDISE
----------------
Official Kaiser Permanente Napa Valley Marathon merchandise will be on
sale at the EXPO at the Marriott on Saturday, and on Sunday in the Quad
area. Branded jackets for running and more casual clothing for men and
women will be featured at the Napa Valley Marathon EXPO and on Sunday.

GOOD LUCK
---------
The Kaiser Permanente Napa Valley Marathon, local merchants, hotels and
restaurants in the Napa Valley welcome you and thank you for your
participation in the 2008 event. We wish you the best of luck and good
health.

Next weekend should be a great time - Saturday, February 23, 2008, at 9:00 AM, the 26th annual Almond Blossom Run begins in Durham. Both a 5k and 10k run are offered, as well as a 5k walk.

Then, for the over achievers club, the Tour de Ed begins at 10:00 AM in Chico, with a scenic 20 mile ride through the almond orchards of Durham.

My plan is to run the 5K event, which should have me finishing about 9:25 or so - then either ride or drive to Chico to start with the Group on the Tour De Ed. Hopefully the weather will cooperate, as I'm not a real big "ride in the rain" kind of guy.

This run was supposed to happen last weekend, but the whole "Snow in Paradise" thing really threw off my schedule. I am now only 23 days out from the marathon - would have liked to have done this long run 4 or 5 days ago, but such is life. Assuming the run goes well, I should be able to be totally healed up in time for the race.

This will also be a "pace run" to see how well I can hold a 9' 15 seconds pace across a long distance - as that will be my goal pace, to allow me to come in at a 4 hour race time.

Doing the usual fuel belt and cameback for food and fuel, 64 ounces of gatorade, 32 ounces of water, couple of gels, couple of powerbars, and a refueling stop at the corner market in Oroville, at Cherokee Road. And yes, I get some pretty strange looks as I come hobbling in the store, looking like a wild eyed, addrenelin fueled endorphin junkie, buying gatorade, water, Red Bull and power bars.