myfootprint

My actual footprint =====>>>



April 24, 2015 (Friday) [3.1 miles]

Super easy run. Legs still a little tight, but rest day tomorrow should allow full recovery.

April 23, 2015 (Thursday) [7.3 miles]

Changed my route so that the hill comes first. Set my watch in distance mode again, and ran by feel. Easy, effortless, and slowed as necessary for changing conditions. I felt myself going a bit slower at the end, but overall pace at a 3 hour Half Marathon. One more short run tomorrow before Sunday's race.

April 22, 2015 (Wednesday) [4.5 miles]

Woke up this morning sore, good thing I wasn't planning a morning run. Felt better after work, enough to attempt an easy run. Put my GPS watch in distance mode so I would not be tempted to run at a particular pace. My legs never really loosen up, so I cut the run short after a few miles. The hill on the way home really hurt, so I had to walk a bit.

April 21, 2015 (Tuesday) [6.2 miles]

Must taper this week, both distance and intensity. Shifted my workouts to after work to take advantage of the daylight and heat. Muscles really tight at the start, but once they loosen up, I started to run faster. Maybe too fast. At mile 4 my legs started to hurt and I had to slow down. So much for the easy run. Tomorrow I will go slower. No more 10 mile runs this week until the La Jolla Half Marathon on Sunday.

April 19, 2015 (Sunday) [12.0 miles]

Slow start, but not getting much faster with each mile. Added an extra loop to my start, but that would mean 5 miles before my first water stop. Pace not great, 14:30 min/mile. I consumed an energy gel hoping that would give me a boost. The rest of my route was more flat, so I was able to pick up the pace a bit. Lap 6 much faster, 13:24. I upped my effort each mile, and the splits were great: 12:04, 12:02, 12:02, 11:10, 11:08, 12:12. I was getting tired the last mile. I had thoughts of going 13 again, but I'm supposed to be tapering. Weekly mileage 39.6, and I know I could have gone longer today, but already exceeded my planned 10 miles.

April 18, 2015 (Saturday) [3.5 miles]

Easy shake out run before tomorrow's longer run. Still feeling a bit tight, but that seems to be the norm.

April 16, 2015 (Thursday) [10.3 miles]

Even though the 10 mile run is becoming routine in my training, doesn't mean it's getting easier. A slow start, but even after a few miles, I wasn't feeling the speed. I was well hydrated, so I had to make a couple of pit stops along the way. My cut on my forefoot wasn't bleeding, so I just hoped that a rock would find that spot, and encountered only one ouch for the entire run. Overall pace just over a 15 minute mile, not even good enough for a 3 hour Half Marathon. Rest tomorrow in preparation for the weekend.

April 14, 2015 (Tuesday) [10.2 miles]

Felt much better this morning, still a bit tight, but at least my legs had some speed. At around mile 4, felt something sharp in my left forefoot. I stopped to scratch the area, and out came a sharp object. As I continued, the area was slightly painful. I suspected that a piece of glass cut the skin, and sometimes another object would get stuck in the area. A quick swipe allowed me to continue. Pace was not as fast as Saturday, but good enough for a 3 hour Half Marathon. Later in the day at work, the cut started to bother me again, and I examined it to find it bleeding slightly. OK, time for a bandage, but nothing really sticks that well on moist skin. Not sure what I'll do the next few days as the skin heals. I might have to run in my sandals to keep the area clean.

April 13, 2015 (Monday) [3.6 miles]

Rest day Sunday should have left me fresh this morning. I woke up with sore legs, and did not feel like running. I went anyway, hoping that after warming up, I would feel better. Not. Slow 17+ minutes per mile.

April 11, 2015 (Saturday) [13.2 miles]

Not quite a full day of rest (36 hours), since Thursday's workout was in the evening. Felt confident I would be able to log 10 miles, since I've done it twice already this week. With the upcoming La Jolla Half (a hilly course) in two weeks, I added as much hills as I could find around my neighborhood. As the miles progressed, I felt like I would be able to go further than 10, so I adjusted my route to get to half marathon distance. The mile 12 split ended up the fastest mile of the run. I could had gone further, but would have sacrificed my speed. From mile 6, the splits were in the 11s, and I was pushing hard to keep them there. Workout time 2:43, including 3 water stops, and 2 restroom breaks. Elevation gain equivalent to LJHM, with similar surface texture challenges. I'm ready, bring it.

April 9, 2015 (Thursday) [9.5 miles]

I didn't expect to wake up early this morning, and I didn't. Another after work run. Sunny and warm. Wrapped my troublesome toe with 3 layers of reinforced strapping tape. Still a bit tight at the start, but I knew after a few miles I would loosen up. My GPS watch was making unusual beeps, I glanced down, and a warning was displayed that the battery was low. I left the watch connected to the computer last night after syncing, and forgot to turn off the watch. Knowing that the watch would die before my run ended, I enabled a GPS run logging app on my phone. I thought I had turned it on at mile 0.8, but when I examined it, the distance seemed to be short. My GPS watch died at mile 4, and I just continued my run on a estimated 10 mile route. I spend quite a bit of time on the sidewalk due to all the commuter traffic, including bicycles. When I got home, the GPS app recorded 7 miles. So if I started it at mile 0.8, then I ran only 7.8 mile, but it felt more than that. I manually mapped my route using gmap-pedometer.com, and measured 9.6 miles. OK, that seems more reasonable. I examined the GPS app route, and discovered it didn't start recording until mile 2.3. Whatever, final estimated distance 9.5 miles at an average pace of 12:50 min/mile. GPS watch is charging now.

April 8, 2015 (Wednesday) [4.6 miles]

Woke up too late this morning to run. Good thing there is plenty of daylight after work. The warm asphalt is good for toughening my feet, especially my toes. I wrapped my toe blister in tape to minimize any further damage. Slow easy recovery run, not much soreness from yesterday's workout, so I'm getting stronger.

April 7, 2015 (Tuesday) [10.1 miles]

All rested and felt great this morning. My left toe blister mostly healed, so I only used a single layer tape. Mile warmup was strong, so I proceeded on my speed work. I normally do intervals, but the first mile didn't go as fast as I expected (11:02), so the workout was more of a tempo run. At mile 6 split was pretty fast at 10:27, mainly because it's smooth, straight, and a slight descent. I think all the speed work put extra pressure on my left toe, as around mile 8, I felt the tape was worn with a slight pain. Overall pace would allow me to finish a Half Marathon in 2:30. Toe blister is back and slightly red, but not very painful. I guess it never really went away. I'll have to tape it for the next few weeks to make sure it heals properly.

April 5, 2015 (Sunday) [3.5 miles]

Easy three on the beach. Sunny, but a strong breeze from the south. Possibility of rain on Tuesday evening, but after DC, I'm confident in my rain running abilities. Short week, only 4 run days. I should be recovered enough to start some speed work the coming week.

April 4, 2015 (Saturday) [11.5 miles]

My left Achilles still stiff, but not too sore. Planned distance of 10 miles, with option to cut it short if I'm not feeling good. I was able to pick up some speed on the first downhill, and had energy to power up the up side. At mile 5, I felt confident enough to go for 10. At mile 8, decided to go for 11. There was a Half Marathon scheduled this morning, but I wasn't sure if I could run it after RNRSF. The race sold out a few weeks ago. I probably could have finished it, but I would be pretty sore afterwards. I capped today's run at 11, so the I would feel fresher tomorrow, if I had gone 13, that would have wiped me out for the weekend.


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