My actual footprint =====>>>

October 25, 2016 (Tuesday) [7.4 miles]

Woke up too early, but that just gives me more time to run. More time doesn't always mean more distance. Planned runs this week before the race weekend were just 5 mile runs. Good steady pace, but not too fast. Feeling the body recovering. Average pace 15:32 min/mile. Break from running tomorrow, light swim planned.

October 24, 2016 (Monday) [5.1 miles]

Monday's are always hard to run, but lack of races should make it easier. Fifth consecutive day of running started to wear on my slightly. Slower pace at 16 min/mile. Yesterday's harder effort seemed to require some recovery time, so nice and easy today.

October 23, 2016 (Sunday) [6.4 miles]

Easy run, felt good. Mile splits in the 14s to start, and in the 13s at the end. Finally felt that I'm recovering. Average pace 14:17 min/mile.

October 22, 2016 (Saturday) [5.2 miles]

It's been a long time since I ran on the beach sand. Only problem is that I tend to go faster. Average pace 14:52 min/mile, and I could feel my muscles slightly sore afterwards. Beach sand seems to be coming back from the last time I ran at La Jolla Shores.

October 21, 2016 (Friday) [5.3 miles]

Even though I felt great yesterday, I loss some energy for this morning. Easy slow, recovery run, at least I didn't have to walk, but pace was pretty slow at 17 min/mile.

October 20, 2016 (Thursday) [10.5 miles]

Long break from running. Monday's recovery run did not seem to help much. Resting heart rate on Tuesday morning was elevated at 60 bpm, and I woke up late. Wednesday morning was only slightly better at 50 bpm. Two total rest days from any exercise. This morning, resting heart rate was 40 bpm (my normal). Faster 14 min/mile pace the first 5 miles, then started to feel a bit worn. Overall pace 15 min/mile, so rest did some good. No travel (or races) this weekend, so I should be able to run 5 miles the next 3 days to make my 30 miles this week.

October 17, 2016 (Monday) [4.5 miles]

Just when I think I can't be any slower during a recovery run, I surprised myself. The third consecutive weekend of 5K-Half races have gave a whole new meaning to cumulative fatigue. I actually had to walk portions, since I just didn't have the energy in my legs to run continuously. Average pace 23 min/mile, that's average, fastest 20, slowest 25. If I can wake up early tomorrow, I'll try it again, hopefully running faster.

October 16, 2016 (Sunday) [13.3 miles]

Rock 'n' Roll St. Louis Half 3:07:51 (14:20 min/mile pace). Overall 4368 of 4963, Division 118 of 125, Gender 1770 of 1889. See Race Report.

October 15, 2016 (Saturday) [3.1 miles]

Rock 'n' Roll St. Louis 5K 39:16 (12:39 min/mile pace). Overall 1050 of 1658, Division 38 of 48, Gender 457 of 585. See Race Report.

October 13, 2016 (Thursday) [6.5 miles]

Total rest day yesterday, since I couldn't wake up early enough to go for a swim. I listened to my body, it needed more rest. Much better this morning with a good 15 minute miles, but after a couple of miles, I ran out of energy. Pace slowed to 17, so I just cut the run short, just enough to get to 30 with the races this weekend.

October 11, 2016 (Tuesday) [6.2 miles]

Better recovery than last week. Yesterday's short, easy run left me more refreshed this morning. Still not speedy, but average pace of 15:40 min/mile indicates I'm making progress. Noticed a blister on the inside of my right big toe, but that's not a spot I use to run. I may have gotten it during my walking in sandals, but not sure which day. Not painful at all, so should not cause any problems.

October 10, 2016 (Monday) [4.1 miles]

Tough race yesterday left me sore, but with yet another race weekend coming up, I need to recover faster. Slow, easy recovery run/walk, averaged a snail's pace 21:30 min/mile.

October 9, 2016 (Sunday) [13.2 miles]

JetBlue Long Beach Half Marathon 3:02:41 (13:56 min/mile pace). Overall 6647 of 9915, Division 231 of 294, Gender 3196 of 4176. See Race Report.

October 8, 2016 (Saturday) [3.1 miles]

Aquarium of the Pacific 5K 33:18 (10:44 min/mile pace). Overall 350 of 1752, Division 14 of 52, Gender 214 of 691. See Race Report.

October 6, 2016 (Thursday) [3.7 miles]

Slow, weak swim yesterday and indication of how my recovery week is going (not great). I should have had more energy this morning, but I did not. Woke up later than normal, and a late 4:50 am start. Did not need much to get to 30 miles this week, since I have races on the weekend, so I only did the minimal. Hopefully the short easy run today, and rest day tomorrow will allow me to recover completely. Average pace 16:12 min/mile.

October 4, 2016 (Tuesday) [6.5 miles]

Left a little bit earlier at 4:10 am, since I knew I was going to be slow. Easy start, and kept a fairly consistent pace (actually slightly negative). Overall average 16:56 min/mile, about the same as yesterday, but I felt much better in the end. Could have gone longer, but not enough time.

October 3, 2016 (Monday) [5.0 miles]

Woke up early and not too sore, so I thought a short, easy recovery run would be nice, maybe 3 miles. Left at 4:19 am, which seems to be a thing now (last week's training run were all around 4:20 am). First few miles around a 15 minute pace, and I was feeling pretty good, so I decided to make the most of my time a go further. Around mile 4, I felt my legs loose strength, and my pace slow. Maybe I should have just gone 3, but now I was too far from home. Last couple of miles in the 17-18 minute range, with an overall average of 16:51 min/mile. With another race weekend (two weekends actually) coming up, I need to recover quickly, and still get in the mileage to get to 30 each week.

October 2, 2016 (Sunday) [13.3 miles]

Rock 'n' Roll San Jose Half 2:33:41 (11:44 min/mile pace). Overall 5505 of 7636, Division 171 of 227, Gender 3056 of 3951. See Race Report.

October 1, 2016 (Saturday) [3.1 miles]

Rock 'n' Roll San Jose 5K 33:46 (10:54 min/mile pace). Overall 837 of 2251, Division 22 of 44, Gender 431 of 853. See Race Report.

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