Running lessons for life

• Every uphill also is a downhill.

• The wind in your face one way will be at your back as you return.

• The hill in your way at one point protects you at another point.

My running - 2013

Nothing more here than my mileage for the day (and my year-to-date mileage). Snoozer city, really, but it's as good a way to keep track of it as any.

Dec. 28 10.42 (506.57) in 1:44:10 / 10:00 avg. (GPS inaccurate) - 934' - Home-Panhandle-GGPark-Ocean-Panhandle(all)-Baker-BuenaVistaTerrace-UpperTerrace

Dec. 23 10.36 (496.15) in 1:41:22 / 9:47 avg. (GPS inaccurate) - 930' - Home-Mt.Olympus-Panhandle-GGPark-GreatHwy

Dec. 20 9.1 (485.79) in 1:17:35 / 8:32 avg. (GPS inaccurate) - 446' - YMCA-Embarcadero-AquaticPier-FortMason-CrissyField

Dec. 15 9.3 (476.69) in 1:32:53 / 9:59 avg. - 861' - Home-Panhandle-GoldenGatePark-Ocean

Dec. 13 5.52 (467.39) in 55:35 / 10:04 avg. - 522' - Home-Panhandle-GoldenGatePark-Transverse

Dec. 4 3.71 (461.87) in 28:36 / 7:42 avg. - 220' - YMCA-Embarcadero-AT&TPark

Dec. 1 3.29 (458.16) in 30:15 / 9:11 avg. - 225' - CrissyField (Run Wild SF 5K, official time: 27:20 or 8:48 avg)

2013: 206th of 1,051 overall; 126th of 411 males; 33rd of 103 in M40-49; 48th of 181 masters

2012: 29:55 or 9:38 avg; 400th of 1,112 overall; 242nd of 438 males; 66th of 103 M40-49; 113th of 204 masters

Nov. 28 2.66 (454.87) in 28:23 / 10:40 avg. - 544' - CityHall-Polk-Market-14th-BuenaVista-BuenaVistaEast-UpperTerrace-Home

Nov. 28 3.95 (452.21) in 29:36 / 7:30 avg. - 379' - 3rd-King-Embarcadero-Howard-7th-McAllister-Hyde-Fulton (Turkey Day 5K, official time: 29:06)

Nov. 28 4.28 (448.26) in 40:02 / 9:20 avg. - 143' - Home-CliffordTerr-steps-VulcanSteps-17th-Market-Noe-17th-Mississippi-16th-UCSF-4th/South-TerryFrancois (to start of Turkey Day 5K)

Nov. 25 6.18 (443.98) in 59:18 / 9:35 avg. - 599' - Home-KezarSteps-KezarDrive-AcademyofScience-Panhandle-Baker-BuenaVista-UpperTerrace-MountOlympus

Nov. 22 4.66 (437.8) in 44:06 / 9:28 avg. - 410' - Home-KezarSteps-KezarDrive-Panhandle-Baker-BuenaVista-UpperTerrace

Nov. 18 4.27 (433.14) in 39:05 / 9:09 avg. - 390' - Home-Panhandle-MusicConcourseDrive (cramping calf)

Nov. 12 3.04 (428.87) in 27:46 / 9:08 avg. - 267' - Home-Frederick-Kezar steps-Home

Nov. 9 7.03 (425.83) in 1:05:29 / 9:19 avg. - 579' - Home-Frederick-Kezar(closed)-GGPark-bridge-Panhandle-Masonic-UpperTerrace

Oct. 30 12.69 (418.80) in 2:09:28 / 10:12 avg. - 1,487' - Home-Panhandle-Arguello-Presidio-GGBridge (first tower)

Oct. 26 5.24 (406.11) in 52:35 / 10:03 avg. - 556' - Home-Masonic-Sacramento-Work

Oct. 20 9.85 (400.87) in 1:33:37 / 9:30 avg. - 927' - Home-GGPark-GreatHighway

Oct. 17 5.03 (391.02) in 40:09 / 7:59 avg. - 293' - YMCA-Embarcadero-4th St.-Terry Francois

Oct. 12 10.57 (385.99) in 1:35:58 / 9:05 avg. - 1,034' - Home-Arguello-Presidio-Lincoln Blvd.

Oct. 6 6.79 (375.42) in 1:00:27 / 8:54 avg. - 368' - YMCA-Embarcardero-Fort Mason-MarinaGreen (Bridge-to-Bridge run) Official Info: 57:50 chip time / 9:19 Compared to 2012: 1:06:56 chip time /

Sept. 29 9.4 (368.63) in 1:31:21 / 9.45 avg. - YMCA-Embarcardero-Fort Mason (GPS had 10.24 miles.)

Sept. 26 6.40 (359.23) in 1:00:04 / 9:23 avg. - YMCA-Embarcardero-Fort Mason (Questionable GPS mileage)

Sept. 21 3.64 (352.83) in 38:51 / 10:40 avg. - Home-Roosevelt-14th-Market

Sept. 21 1.45 (349.19) in 11:55 / 8:13 avg. - Home-Roosevelt-Buena Vista Terrace

Sept. 14 5.18 (347.74) in 50:49 / 9:49 avg. - Camp Meeker-Occidental (Sonoma County)

Sept. 9 5.69 (342.56) in 50:58 / 8:58 avg. - YMCA-Embarcadero-Fort Mason

Sept. 6 6.35 (336.87) in 1:00:09 / 9:28 avg. - Home-Twin Peaks-O'Shaughnessy-Piedmont Terrace

Sept. 1 5.53 (330.52) in 54:21 / 9:50 avg. - Home-Twin Peaks-Portola/Woodside-Piedmont Terrace

August 28 5.69 (324.99) in 39:58 / 7:01 avg. (gotta be wrong!) - Y-Embarcadero-4th-Terry Francois

August 18 12.77 (319.3) in 1:58:18 / 9:16 avg. - Home-GG Bridge (first tower)-Mt Olympus

August 14 9.6 (306.53) in 1:25:40 / 8:55 avg. - Home-GG Park-Great Highway

August 8 4.29 (296.93) in 42:33 / 9:55 avg. - Home-GG Park-just past DeYoung

August 4 9.17 (292.64) in 1:27:24 / 9:32 avg. - Home-Presidio (Immigrant Point overlook)

August 1 5.60 (283.47) in 52:51 / 9:27 avg. - Home-Twin Peaks-Portola/Woodside-Piedmont Terrace

July 30 5.63 (277.87) in 51:44 / 9:11 avg. - Home-Panhandle-GG Park-Transverse Drive

July 24 5.77 (272.24) in 54:13 / 9:24 avg. - Home-Twin Peaks-Portola/Woodside-Roosevelt

July 21 7.32 (266.47) in 1:09:01 / 9:26 avg. - Home-Panhandle-Spreckels Lake

July 14 11.68 (259.15) in 1:48:14 / 9:16 avg. - Home-Panhandle-Arguello-Presidio-GG Bridge

July 10 4.54 (247.47) in 39:38 / 8:44 avg. - YMCA-Embarcadero-AT&T Park-McCovey Cove-Mission Bay Blvd.-Fourth Street-Mission Creek

July 2 9.49 (242.93) in 1:28:50 / 9:22 avg. - Home-Panhandle-Arguello-Presidio-Immigrant Point

July 2 6.66 (233.44) in 1:04:49 / 9:44 avg. - Home-Panhandle-Arguello-Presidio

June 27 5.39 (226.74) in 54:46 / 10:10 avg. - Home-Twin Peaks-Portola/Woodside

June 22 5.97 (221.35) in 1:02:42 / 10:30 avg. - Home-Panhandle-Arguello-Presidio

June 17 1.64 (215.38) in 20:52 / 12:43 avg. - Paris: Apartment-Tuileries Gardens-Place de la Concorde-Tuileries Gardens-Apartment (w/ Benny)

June 13 5.72 (213.74) in 58:40 / 10:16 avg. - Paris: Apartment-Rue de Rivoli-Place de la Concorde-Champs Élysées-Arc de Triomphe-Eiffel Tower-Quai d'Orsay-Pont de la Concorde-Tuileries Gardens-Apartment

June 9 3.61 (208.02) in 35:39 / 9:52 avg. - Canterbury, England

June 1 5.10 (204.41) in 47:05 / 9:14 avg. - YMCA-Embarcadero-AT&T Park-McCovey Cove-Mission Bay Blvd.-Fourth Street-Mission Creek

May 27 4.65 (199.31) in 41:55 / 9:00 avg. - YMCA-Embarcadero-AT&T Park-McCovey Cove-Mission Bay Blvd.-Fourth Street-Mission Creek

May 19 7.73 (194.66) in 1:12:11 / 9:20 avg. - Bay to Breakers: 3,629th of 22,467 (officially 7.46 miles in 1:10:37 or 9:29 pace)

May 12 7.41 (186.93) in 1:12:31 / 9:47 avg. - Home-Panhandle-Arguello-Presidio

May 5 8.37 (179.52) in 1:22:20 / 9:50 avg. - Home-Panhandle-Arguello-Presidio

May 3 5.55 (171.15) in 56:36 / 10:12 avg. - Home-Panhandle-GG Park-Hellmann Hollow

April 29 4.24 (165.6) in 38:04 / 8:58 avg. - St. Joseph, MI: YMCA-Hollywood-Glenlord-Washington-Maiden Lane

April 27 3.1 (161.36) in 26:51 / 8:39 avg. - Benton Harbor, MI: SuperHero 5K: Riverview Drive-high school

April 24 3.80 (158.26) in 36:44 / 9:40 avg. - Chicago: Wabash/Madison-Grant Park-Navy Pier

April 22 0.85 (154.46) in 8:34 / 10:05 avg. - Chicago: Grant Park to Wabash/Madison

April 22 3.13 (153.61) in 26:41 / 8:32 avg. - Chicago: Astellas 5K in Grant Park

April 22 1.04 (150.48) in 9:53 / 9:32 avg. - Chicago: Wabash/Madison-Art Institute-Balbo/Columbus

April 18 3.15 (149.44) in 29:19 / 9:00 avg. - YMCA-Embarcardero-Fourth/King-AT&T Park

April 16 6.14 (146.29) in 1:01:04 / 9:57 avg. - Home-Panhandle-GG Park-Hellmann Hollow

April 11 9.41 (140.15) in 1:30:42 / 9:39 avg. - Home-Panhandle-GG Park-Great Hwy

April 4 8.38 (130.74) in 1:20:05 / 9:33 avg. - Embarcadero-pier-Crissy Field

March 29 6.36 (122.36) in 1:00:27 / 9:30 avg. - Embarcadero-pier-Fort Mason

March 23 5.15 (116.0) in 51:58 / 10:06 avg. - Twin Peaks

March 15 3.8 (110.85) in 35:50 / 9:26 avg. - Hellman Meadow-Great Highway

March 14 3.18 (107.05) in 27:50 / 8:45 avg. - Embarcadero-AT&T Park

March 9 6.52 (103.87) in 1:01:04 / 9:22 avg. - Golden Gate Park-30th Ave.

March 5 6.56 (97.35) in 1:02:28 / 9:32 avg. - Golden Gate Park-30th Ave.

March 2 4.77 (90.79) in 53:09 / 11:08 avg. - Corbett-Glen Canyon

Feb. 23 5.28 (86.02) in 52:06 / 9:52 avg. - Twin Peaks

Feb. 17 6.73 (80.74) in 59:58 / 8:54 avg. - Chinatown-North Beach-Embarcadero Chinatown YMCA 10K

Feb. 13 6.54 (74.01) in 1:02:39 / 9:34 avg. - Golden Gate Park-30th Ave.

Feb. 10 7.46 (67.47) in 1:16:40 / 10:17 avg. - Arguello-Presidio

Feb. 3 13.69 (60.01) in 2:35:16 / 11:21 avg. - Golden Gate Park-Great Highway Kaiser Half-Marathon Official result: 13.1 in 2:31:34 / 11:34 avg.

Jan. 28 4.0 (46.32) in 44:17 / 11:05 avg. - Twin Peaks

Jan. 25 9.98 (42.32) in 1:51:06 / 11:08 avg. - Embarcadero: Y-Fort Point

Jan. 21 9.23 (32.34) in 1:32:36 / 10:02 avg. - Golden Gate Park to ocean

Jan. 19 6.07 (21.11) in 1:06:10 / 10:54 avg. - Arguello-Presidio

Jan. 6 5.26 (17.04) in 53:34 / 10:11 avg. - Twin Peaks

Jan. 4 6.51 (11.78) in 1:00:41 / 9:10 avg. - Embarcardero: Y-Fort Mason

Jan. 1 5.27 (5.27) in 57:25 / 10:54 avg. - Twin Peaks

I hate shin splints

I'm trying to concentrate on writing a short blog post, but it is difficult when NBC is broadcasting the women's synchronized diving competition. I never knew there was synchronized diving, but then the camera keeps showing what appears to be a hot tub every time the Italian women are in it. Tough to keep my focus. Anyway, today I went for a run for the first time since running in Wisconsin on July 5. My right leg was in pain all that night and it really didn't let up for a couple of weeks. It hurt when I slept. It hurt along the shins. It hurt along the calf muscle. It hurt when I walked. It … hurt. Well, it was shin splints. The best thing to do was to rest. And buy new shoes just for running. I used my old shoes for running, walking, working out at the Y, bike riding, hanging out -- everything. But Saturday I bought new shoes, Brooks Beast 10 is what they're called, and my feet and legs love me for it. I have flat feet, and I've had seven knee surgeries, so I shouldn't be playing around. Now I'm not. Benny and I walked to Kezar Stadium today. With the walk itself, my leg felt better. Benny and I ran six laps around the track, stopping after each lap to assess how we both felt. He was fantastic, finishing each lap at least a minute ahead of me. At home tonight, my legs still feel good. Now if only I had a hot tub with the Italian women's synchronized diving team.

Confessions of a (new) running addict

I flew to Boston last week to cover a biotech industry convention. I always look forward to the annual gathering -- the only only out-of-town, work-related trek I get to make each year -- but this year I was excited about something more: Running in Boston.

After nearly 47 years, seven knee surgeries and the discovery of a heart murmur, I have become an unlikely running addict.

Mind you, I run like an old man. It takes more than a mile into a run before my knees stop sending nasty messages to my brain. Even then, I must consciously work on relaxing my muscles -- all my muscles -- so my body doesn't go on strike in mid-stride.

I've even hit a couple of At-One-With-The-Universe moments, when my mind sees clear of any obligations and the running is easy. That lasts about a half-mile.

I record my routes on the RunKeeper app. I track all my workouts on Fleetly.com, which creates mini-competitions, either with others or with one's self, to spur workouts.

I joined one of Fleetly's challenges -- run 100 miles by the end of the year -- in February. I started on the treadmill, not even hitting a mile. By mid-May, I completed the nearly 7.5-mile Bay to Breakers run in San Francisco.

Now I want to do more … more … more. I made an appointment with my doctor to get her opinion on whether I could/should increase my running, especially considering the heart murmur. She sent me for a stress test. I'm having some blood work done, too. I have no doubt that everything is fine: Just checking.

My goal is to run a half-marathon yet this year.

While waiting for the stress test and lab results, though, I didn't want to miss a step, so I found a couple of routes to run while I was in Boston. I ended up running two of the four full days that I was there for a total of about seven miles, mainly along the Charles River. The total would have been greater except for the 97-degree heat that translated into 70 humid degrees at 5:30 a.m. on two of those days.

I ran on our family vacation earlier this month, taking a short, two-mile jog around the beautiful Oregon Gardens, and a slightly longer route in Cascade Locks, Ore., that took me across the Bridge of the Gods into Washington state. When visiting family next week, I'll run in Wisconsin.

Years ago, I didn't have to train to run 10 kilometers in my native Michigan.

So, that will be Michigan, Wisconsin, Massachusetts, California, Oregon and Washington. Only 44 more states to go.

Yeah, I'm addicted.