While not exactly the Precambrian era, in 1972 most television sets were still black and white and virtually every single American running track was still covered in cinder. That summer, in a Sonoma County town better known for wrist wrestling than track & field, an aspiring half miler was glued to the broadcast of the Munich Olympic Games. All eyes were on Steve Prefontaine, Frank Shorter and some guy from Finland who was reputed to drink nothing but reindeer milk. Oh, and there was that 800 meter race where a hat-wearing guy from Ohio went from dead last after one lap to a miraculous and entirely unanticipated gold medal victory. That Petaluma lad went out almost immediately thereafter and got himself a golf cap, causing his high school teammates to forever nickname him Wottle-ridge…Danny Wottle-ridge.

Fast forward to just less than three years later when the telephone rings in the Aldridge family abode. “Hello, my name is Dave Wottle and I am trying to reach Dan Aldridge.” Pause. “”Um, this is Danny Aldridge.” … “Well great…thanks for taking my call. I wanted to talk to you about the reasons why Bowling Green is the perfect place for you to come to school next year.”

Within the week several other such calls arrived from men like Jim Ryun regarding the University of Kansas and why his alma was the one that ‘matered’.

In 1956 the two time Olympian-to-be, Jerry Siebert, (Willits HS) set the county two lap mark. One he would hold for nineteen long years. Danny massacred that standard with his still standing half mile mark of 1:49.7… an Empire benchmark that remains unsurpassed four entire decades later, hence the nature of the Wottle and Ryun sort of telephone calls. Schooling at USC, Santa Rosa JC and then Cal Poly San Luis Obispo would follow. As a CPSLO Mustang, Danny would win the NCAA Dll 1500 meter title twice and his 3:40.67 set eons ago in 1978 remains that institution’s school record 37 years thereafter.

Allow me if you will to zoom ahead even further into the  future to 1981 when, just shy of nine years after donning his Wottlesque cap, Danny now representing the famed Sub 4 Track Club, finds himself lining up alongside the Kenyan great, Henry Rono, best known for setting 4 world records in just 81 days. The event was the one mile run at the Bruce Jenner Invitational Track Meet held annually at San Jose City College. Aldridge’s best ever mark at that time was a 4:04. At the halfway point, Danny, Rono, and another Kenyan, Kip Cheruiyot were inseparable as they split 880 yards in 2:01. Then the real racing began as Rono surged into the lead with the Petaluma kid right on his tail when the timer called out “3:01” at the three quarter mark. It was a ‘now or never’ moment going into the fourth lap when Aldridge aggressively grabbed the reins. By the time they hit the final turn, all that was going through the mind of the 24 year old Aldridge was concentration on technique…”quick feet, drive arms, relaxed shoulders.” Danny maintained his form all the way up the homestretch, elated to have beaten the mighty African. Only some twenty minutes after the fact, when the announcer confirmed his winning time of 3:59.9, did he know for sure that a 1975 vow he had made to his high school coach, Doug Johnson, had become a reality. Dan Aldridge was now a bona fide sub four minute miler. It remains the only sub-4 mile by a Sonoma County athlete to this very day.

Mr. Aldridge’s running career continued to blossom as a Eugene, Oregon based Nike sponsored member of the famed Athletics West squad. He’d break four minutes on two more occasions and also record 3:38.70 for the 1500 meters…a time that translates to precisely 3:56.19 for the one mile distance. At the Crystal Palace in London, Danny would rabbit Olympic gold medallist Sebastian Coe at faster than 1500 meter world record pace. At the other end of the spectrum he’d win the NapaValley Marathon twice. In between he’d step off personal bests of 13:30.95 for the 5,000 meters and 28:28.84 for twice the distance. That’s an awful lot of athletic success across a wide array of distances and over a very long time. When asked the single best advice he had ever received, Danny replied “Don’t chase times, chase competition. The times will come if you just get out there and race.” Insightful words of wisdom that he offers up to the athletes that he coaches here in the Redwood Empire.

Although he very much shies away from the spotlight, when Dan Aldridge speaks, people listen.

As a coach of aspiring middle and long distance runners for more than twenty five years, Dan has mentored some of the county’s very best. While at Sonoma State University he fostered the talent of Mike Stone, a 13:53 5,000 meters Olympic Trials qualifier. He trained Santa Rosa High School superstar, Julia Stamps, to glory and is currently the guiding light for phenom Rylee Bowen and her Sonoma Academy teammates. Although entirely reticent to accept any credit whatsoever for having done so, his role as athlete and coach has inspired countless Sonoma County runners to be their very best. But wait, there’s more. Pop into the aptly named Heart and Sole running store on Brookwood in Santa Rosa and you are in for a treat. Dan’s shop teems with history and knowledge. It’s a veritable running museum with Dan as its living treasure. When you go in, Danny makes you feel immediately comfortable as if you just slipped on your favorite old sweater. Ask him about the mementos that line the walls. Ask about improving your half marathon time. Ask about the weather, the news, the game, but whatever you do, don’t ask him whom he beat, when and by how much. That line of questioning is just not part of his heart, nor his soul.

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Question: You’ve been a trainer for a long time. People get motivated and work out, but then they may lose interest and quit. In your experience and observation, what is it that keeps people exercising on a regular basis, indefinitely? What is the root motivation?

Answer: In one word, Community! It has been my experience that when you build a network or community of like minded people they form a bond. Those people keep each other motivated and enthusiastic about showing up for their workouts together. I am a Personal Trainer which, in most cases, personal trainers provide one on one training but, because of what I have learned over the years, the great majority of my trainings are group oriented. We work very hard but we also have fun doing it because everyone is in it together. These clients are not only accountable to me but to their peers. I provide workouts that are challenging but every level of fitness can still participate. We can make modifications for every exercise when needed. We work on stability, mobility, strength, endurance, speed, agility, flexibility, and balance. Every day the workouts are different so boredom and plateaus do not set in. We get results…another big reason that they stay motivated!

Since you’re human as well (we assume), you must also have training highs and lows. When you hit a low, what motivates you personally to keep going, to work harder, to get back to the place you were before?

My biggest motivation is to set the best example as a coach. I work hard to make sure all of my clients, as well as my family and friends, know that I am in this process of healthy living right along with them. I expect the same and more from myself as I do from them. I acknowledge the days, that we all have, that may be more difficult than others to keep on moving, to keep making good choices with what goes in our mouths. Personally, I always try to have some kind of carrot dangling out in front of me to go after…a running race, a mud adventure, a big hike. This way I don’t have an excuse to put off my training.

Is the concept of a “Boot Camp” to in some respects shock someone out of their normal thinking and habits and to realize there is an alternative way of living?

 Many people are intimidated by the words “Boot Camp”. This way of exercise is so much more than just what these words tend to mean. In the fitness industry we use it to let people know it is going to be a hard workout. It is hard but it is done in a kind, safe, fun way. I make sure anyone can participate and get something great out of it. All in all it is a circuit training workout using weights, body weight, fitness toys, etc with various timing methods to produce that “out of your comfort zone” feeling and get results!

In your experience, which goals that people set for themselves work the best in the long term?

This is the golden question because healthy living is as much about psychology as it is about the physical activity and eating. First of all, the goal has to motivate you and be important to you. You have to be doing it for yourself and you have to be committed. I always ask my clients to set themselves up for success as best they can. They have to take on the “I must do this, I can do this” attitude. They must have accountability and engage others in their goal so they are more apt to stick with it because others are now counting on them too. Of course, as a trainer, we learn the SMART goal setting…Specific, Measurable, Attainable, Relevant, Time Bound. I follow this practice with my clients and I also ask them to keep a journal, at least in the beginning until things become a habit.

What advice do you give people when they want to give up?

One of my favorite quotes is from Tom Hanks…It’s supposed to be hard. If it were easy everyone would be doing it. It’s the hard that makes it great!” and from Winston Churchhill…“Never, never, never give up.”   I have clients that need that extra push and I even need this sometimes so I have them choose a weekly mantra and post it everywhere that their day takes them…car, bathroom mirror, desk, refrigerator, etc etc. It really does help.

What are the most common false beliefs that people have that prevent them from exercising?

 I could spend the whole interview on this question! The biggest and the worst…I DON’T HAVE TIME!Everyone has time. Most of us are awake for 16 hours a day. Even 20-30 min of exercise a day is great for most and that is less than 3% of the day! It has to be an appointment to yourself at least 5-6 days a week. There are so many resources available to suit any interest level and skill level to make this happen. “Take care of your body. It’s the only place you have to live and you only get one!” Another one I get often is, “I need to get in shape before I can join a gym or do a class”. My response is if you come to class you WILL get in shape!!!

You’re TRX certified. Do you think this has a place in most runners’ weekly repertoire? I heard Paul Berg is doing this.

TRX stands for Total Body Resistance Exercise and Yes, I believe that it can certainly enhance a runner’s performance. TRX training requires you to engage your core with every exercise so you get a total-body workout. It leverages gravity and your bodyweight to perform so many great exercises. I incorporate it in to many of my weekly group and personal training sessions and Nan Hall owns a TRX studio on Mendocino Ave. That is where I sent Paul Berg and he has had fantastic results. I highly recommend it as well as many other great cross training activities to help runner’s improve their abilities.

Which running race stands out in your mind as being the most memorable and why?

I actually have two that are equal for different reasons. The Nike Women’s Half in San Francisco was a favorite because the course is awesome winding through the city and what girl doesn’t love a blue Tiffany Jewelry Box handed to her at the finish line by a handsome fireman in a tuxedo!!! Talk about motivated to finish.

The 2008 Boston Marathon was also so memorable. About 23 Empire Runner’s did various marathons in hopes of qualifying for Boston that year. We all gathered together as a group and rented a big home and spent most of a week exploring Boston. The Marathon was the highlight and it was so awesome to share this and feel supported by our great group. I had one of my best times in a marathon that day and decided that is where I would retire from that distance…went out with a BANG!

I saw on your Facebook page you had some photos of a mud run you participated in – did you quite literally swallow some mud? Would you recommend these events for runners?

I LOVE to do Mud Runs!!! Mud runs are actually my favorite events to do these days. I have one coming up in Granite Bay on Nov 1^st called the Merrell Down and Dirty 10k. I love them because it engages my skills as a pretty decent runner as well as all of my strength, speed, and agility in doing the various obstacles. I am also pretty fearless and that helps. I don’t mind being uncomfortable which is required in these fun and very muddy events.

Do I swallow mud…I try not too but it can happen. John Staroba gave me the best advice when I set out to do my very first event. He said “wear swim goggles around your neck and right before you get to each mud pit put them on”. “It will give you a huge advantage over the others that get mud in their eyes”. He was so right!!!    I was also a contestant, a few years ago, on the TV show called Wipeout. I made it to the second round of competition. And YES, I got WIPED out! We had a party at Legends Golf Course the night it aired and many Empire Runner friends came to watch. Doc (Alec Isabeau) was in attendance so he could see why he had to put Humpty Dumpty (ME) back together again. His mouth was wide open in disbelief most of the evening. It wasn’t the smartest thing I have done in my life but I will never forget it.

Previously you were a volunteer coach and race director for Girls on the Run Sonoma County for four years. What insights did you gain during those four years?

Working with all these young girls was one of the most rewarding things I have ever done. To know the impact you can have, early on in their lives, planting that seed of healthy living both mentally and physically with them is beyond fantastic! Teaching them so many wonderful, valuable lessons and opening up communication on subjects that aren’t normally touched on in a school setting or even sometimes in the family environment, such a wonderful thing to be part of. The bonus was being able to share my love and passion for running to these young girls. Several discovered that running was actually its own sport and they came to love it. They went on to run with Santa Rosa Express and now for their high schools. The ones who didn’t necessarily embrace the love of running still made so many friends that they might not otherwise have hung out with at school, they learned the discipline of working toward a goal, in this case, a 5k and all the joy that comes when you work hard for something and achieve it. Girls on the Run is also fantastic because over and over I would see the whole family embrace the idea and many would run right along with their daughter.

When Girls on the Run decided to start hosting their own 5k events, I knew I was the person for the job. My love of running in races and all the details that go in to making a race a pleasant, fun experience along with my passion for the organization of Girls on the Run was a perfect fit. Many of our Empire Runners club members volunteered their time on many different levels as well as donated financially to the event. I couldn’t have done it without them!

Do fire fighters feel that their physical training is essential prior to a major fire like the Valley Fire?

I don’t work directly with firefighters but my father was 37 years Cal Fire, my brother is Santa Rosa City Fire and my son-in-law is Cal Fire. That is how my fitness business name… Fitness On Fire NorCal came to be and why red is, by far, my favorite color. Red is a power color and it all works together and I really resonate with it!

I do have several fire fighters as clients. Yes, they do take their training very serious. Their jobs require so much out of them, including disrupted sleep on a daily basis. I probably should keep my answers at that so I don’t step in to territory that isn’t my expertise. Both my brother and son-in-law, and one of my long term clients have worked very hard on all of the horrendous fires we have had this season. I am so grateful to them for all that they do.

What does your training and diet look like?

Last year I did an experiment with myself that really paid off…After talking to some of our professional triathlete friends, and picking their brains about nutrition, I decided to try a mostly plant based diet. I removed dairy and gluten all together to help with my stomach issues and inflammation issues. Val Sell was also a very big help with advice, recipes, etc The story is long but I will make it short in that I lost about 10 lbs, I felt fantastic, and I set big PR’s in all most every single event that I participated in.

On the physical side of things, I cut my running down to 2-3 days max a week. I kept my long run at a 10 mile base and the other days I did tempo, speed and or hills. My focus was more on building my strength with TRX, plyometrics, weight and body weight training, anaerobic training and agility. I took 1 full day off per week from exercise. I increased my sleep to 9 hours per night. I was injury free for over a year even though I pushed myself to new limits.

Unfortunately, I made one mistake this year and I wore the wrong shoes to a speed workout and it resulted in plantar fasciitis….but…I will be back with a vengeance!

Where can people contact you?

I have my own personal training business called Fitness On Fire NorCal. My website is www.fitnessonfirenorcal.com   I am also a trainer at Team LP Fitness Playground on Farmer’s Lane. I LOVE what I do!!!