myfootprint

My actual footprint =====>>>



August 30, 2016 (Tuesday) [6.3 miles]

Did not expect much this morning. Legs still felt heavy, and slow 17 minute miles to start. Good thing I had plenty of time to run. After my first water stop, I felt much better. I picked up the pace a little, and felt good, so I found a faster pace that was comfortable, around 14 minutes per mile. A tale of two runs, first 3 miles, 17 min/mile pace, last 3, 14 min/mile pace. So if I didn't run anymore this week, the weekend race distance would put me over 30 miles. Light swim tomorrow, run on Thursday, and finally a complete rest day on Friday, which would be my first in 36 days.

August 29, 2016 (Monday) [6.5 miles]

Short swim of only 1200 yards yesterday. I thought that with the short Saturday run, I would have more energy. The same this morning, with the light workout weekend, I should feel refreshed. Slow start, hoped I would feel better after a few miles, but didn't. Miles splits around 17 minutes never improved much. Luckily, I had 2 hours allocated, so I did what I could in the time I had.

August 27, 2016 (Saturday) [5.9 miles]

Balboa Park is such a nice place to run if you start early before anything opens. A site seeing, exploring run, with plenty of stops for pictures. Nothing hard or fast, since next weekend will be Disneyland Half Marathon. 43 miles this week, highest all year.

August 26, 2016 (Friday) [3.2 miles]

Needed extra sleep this morning, but not so much that I didn't have time for a short run. Legs felt surprising good, negative splits, 15:37, 15:25, 15:01, average pace 15:16 min/mile. One more run tomorrow will put me over 40 miles this week.

August 25, 2016 (Thursday) [13.1 miles]

Rest day yesterday, at least from running. Easy 1200 yard swim yesterday didn't take too much out of me. Woke up at 1 am, but too early to run. After an hour awake in bed, I decided I might as well get up. Left my home at 2:56 am. Legs felt muscular: strong, bulky, and slow. As usual, after the first mile, I felt looser, and my pace increased. Because I already did my speed work on Tuesday, not as hard today. 3 hours to run, so I was hoping to get in a Half Marathon distance, but that all depended on how fast I could go. Stepped up the pace near the end as time was running out. Splits 14:45, 13:34, 13:32, 13:45, 14:53, 14:05, 13:58, 14:12, 13:46, 13:56, 13:10, 13:19, 14:07. Average pace 13:54 min/mile in 3:02:56.

August 23, 2016 (Tuesday) [10.0 miles]

I felt a little tightest this morning, but that was to be expected after running 10 miles yesterday. The cooler temperature this morning at 63°F was idea for running. After the first mile, I picked up the pace and decided instead of sprints, that I would do a tempo run. At my normal mile sprint mark, I felt strong enough to test my mile time. Not as much effort, but I was moving pretty fast, and pushed hard to see my fitness level. 8:50 mile, pretty good, but I had to slow way down afterwards to recover. Dirt trail around the park in the dark also slowed me some more (with water stop, too). I had about 2 hours to run, so I knew I'd be able to complete 8 miles. Even though my legs were slightly sore, I was still moving at a good pace, and kept adding a little more distance until I was out of time. Splits 15:45, 11:34, 8:50, 17:42, 12:32, 11:24, 13:15, 11:27, 11:34, 11:47. Average pace 12:33 min/mile.

August 22, 2016 (Monday) [10.7 miles]

Easy, short swim yesterday, only 1200 yards, did not feel particually strong. Extra rest seemed to have worked, as I woke up early and felt refreshed. Good 14:51 warm up mile, but not feeling strong enough to go too hard. Fairly consistent pace, but distance was limited by time. Average pace 14:19 min/mile.

August 20, 2016 (Saturday) [10.0 miles]

Last long training run with my daughter. She's gotten much stronger with a good steady pace. San Diego Bay and Harbor Island run since we wanted to swing by the AFC Expo after our run. Splits 15:15, 15:03, 15:08, 14:50, 15:06, 15:11, 14:54, 15:39, 16:01, 16:05. Average pace 15:18 min/mile.

August 19, 2016 (Friday) [2.8 miles]

Might have gone too hard yesterday. Maybe should have taken a rest today. First mile wasn't too bad (16:04), but it got slower from there. Shorten run, average pace 17:42 min/mile.

August 18, 2016 (Thursday) [6.6 miles]

I must be getting used to this consecutive exercise days (now at 22 days). Short 1200 yard swim yesterday. More energy this morning than past Thursdays, as my average pace of 15:47 min/mile was way faster. A little drained the last few miles, but should be fine tomorrow.

August 16, 2016 (Tuesday) [11.0 miles]

Legs heavy, but that was expected. Felt good (not great) at the start with a 14:50 mile. Wanted to go long, and I had plenty of time, so a moderate effort to ensure I would not fade out in the end. Last mile split 13:51. Average pace 15:09 min/mile.

August 15, 2016 (Monday) [6.2 miles]

Took it easy on the swim yesterday, but that just gave me more energy to go longer (3000 yards or 1.7 miles). Legs somewhat heavy this morning, and a slow start(16:18 first mile) but felt slightly better each mile. Overall pace 15:14 min/mile. Now on my 19th consecutive day of exercise.

August 13, 2016 (Saturday) [10.1 miles]

Another repeat training run with my daughter. One more long run next weekend before the taper week. Sunny and warm, average pace 17:04 min/mile.

August 12, 2016 (Friday) [3.6 miles]

Considered just taking a day off this morning, but I was up so early. I figured a short run would be good. Average pace 16:58 min/mile.

August 11, 2016 (Thursday) [5.2 miles]

15th consecutive day of exercise, is taking it's toll. Resting heart rate slightly high this morning, so I took it super easy. Splits 18:24, 18:24, 19:32, 19:32, 19:03. Average pace 19:02 min/mile.

August 9, 2016 (Tuesday) [10.3 miles]

Still foam rolling the left hamstring, and it seems to be working. No pain this morning, but I didn't want to strain it, so no sprints. Good start pace, and continued to go slightly faster than normal. Just before my mile 5 break (pull ups, fuel, water, restroom), I could feel my pace had dropped. No energy for a negative split run, but pace stayed somewhat faster. Legs (quads) pretty sore near the finish. Splits 12:25, 11:16, 11:33, 12:01, 13:12, 12:46, 12:30, 13:11, 12:13, 12:44. Average pace 12:24 min/mile.

August 8, 2016 (Monday) [5.5 miles]

It would have been nice to run 8 miles today on 8-8, but needed extra sleep. Good swim yesterday (2000 yards), but 11 consecutive days of exercise is not allowing full recovery. Miss the total rest day, but easy runs allow me to partially recover. Good run with negative splits, hamstring mostly recovered. Splits 15:47, 13:57, 13:34, 13:07, 12:08, 11:38 (pace for 0.5 miles), average pace 13:29 min/mile.

August 6, 2016 (Saturday) [10.0 miles]

52 consecutive weeks of running 30 or more miles. Another easy training run with my daughter. Average pace 16:34 min/mile, about the same as last week. Two more weekends of long runs, then taper week.

August 5, 2016 (Friday) [4.3 miles]

Another easy run to prepare for tomorrow's longer run. Felt a bit better than yesterday, because of the form roll last night. Even though mileage the same as yesterday, a completely different route. Splits 16:46, 15:22, 16:32, 16:10. Average pace 16:18 min/mile.

August 4, 2016 (Thursday) [4.3 miles]

Not feeling it this morning. Short swim yesterday of 1200 yards, shouldn't have affected me much. I was not tired, but my left hamstring didn't feel quite right, so I took it easy in the beginning. Normally I'd feel better after a mile or 2, but not today. Splits 18:00, 18:48, 18:34, 18:04. Average pace 18:18 min/mile.

August 2, 2016 (Tuesday) [6.5 miles]

Woke up early enough for a long run, but my legs were still a bit sore from yesterday. Another hour rest in bed before I decided I should run. Warm up mile real slow, but felt better afterwards, and a mostly negative split run. Legs were still a bit sore the entire run, but tomorrow will be a rest day (though I might swim). Sticking with the 5 runs a week plan. Mile splits 16:01, 14:06, 13:51, 14:28 (Water stop), 13:08, 13:01, 11:54 (pace for 0.5), average pace 13:55 min/mile.

August 1, 2016 (Monday) [10.5 miles]

Swim yesterday of 2000 yards did not leave me feeling as bad as last week. I really should swim at least once a week, that way, my swim fitness does not decline as much. Good start, legs felt slightly heavy, but once I warmed up I was fine. Chased a coyote for a few blocks, but he kept his distance in front of me. Good finish, but not much faster than the rest of the run. Average pace 14:38 min/mile.

July 30, 2016 (Saturday) [9.5 miles]

Another training run with my daughter. My normal weekend loop, at a slower pace. Average pace 16:31 min/mile. No more races until Disneyland in September. No races in August scheduled.

July 29, 2016 (Friday) [4.1 miles]

Recovery run, how slow can I go? Pretty slow as it turned out, average pace 17:44 min/mile. Speed work yesterday, really took a lot out of my legs.

July 28, 2016 (Thursday) [6.4 miles]

Really needed a rest day yesterday, woke up too late to workout. Warm temperatures at night made it difficult to sleep all week. Woke up at 1:30 am, but that's too early for running. Back to sleep, then woke up at 3:30 am. Just enough time for my 6.4 mile route, again. First mile felt good, so I decided on some speed work. Not much time, so just 2 hard intervals, 400m at 1:57(7:51 min/mile pace), one mile in 8:59. Took a while to recover from the mile, since I was trying extra hard in the last ¼ mile with the current pace at 9:05. Not enough recovery to do any more intervals. Splits 14:07, 11:51, 8:59, 14:16, 12:23, 12:39. Average pace 12:23 min/mile.

July 26, 2016 (Tuesday) [6.4 miles]

Nearly identical workout as yesterday, started near the same time (4:23am vs. 4:20am), same route, nearly same temperature (66°F, 96% humidity). Mostly negative split, and slightly faster overall. A little quicker to warm up, since I didn't feel as tired as yesterday. Splits 16:56, 15:13, 15:16, 14:24, 12:32, 11:30. Average pace 14:07 min/mile.

July 25, 2016 (Monday) [6.4 miles]

Long break from swimming made it much harder get back in. Short 1200 yard swim yesterday let me wiped out this morning. How-slow-can-I-go warm up mile was a snail's pace 16:57 min/mile. Temperature of 68°F, 95% humidity was not much help. Next splits 16:00, 15:42, 14:51, 13:32, 11:44, 11:08 (pace for 0.4 miles). Speed up after mile 4 also due to some daylight, but definitely felt better after the run than before. Negative splits always a good indicator of great workout. Overall average 14:32 min/mile.

July 23, 2016 (Saturday) [8.1 miles]

Training run with my daughter at Mission Bay. Lingering fog only made it feel worse. 68°F, 94% humidity. I haven't done the 8 mile bay loop since last year. Sun burned off the fog early, and temperature rose a few degree by the time we finished. Average pace 16 min/mile.


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