My actual footprint =====>>>

November 28, 2015 (Saturday) [10.1 miles]

Rest day yesterday as a precaution, since the last PR race, I injured my hamstring a few weeks afterwards. Easy effort, ignoring my watch pace. After 7 miles, I could feel my left hamstring getting sore, so I backed off the effort. Overall pace 15:23 min/mi average. Since I already reached 30 miles this week, I will take a day off from running, and taper next week for the San Antonio weekend challenge, 10K-Half.

November 26, 2015 (Thursday) [7.0 miles]

Encinitas Turkey Trot 10K, 1:00:29 (9:44 min/mi). Overall 264 of 467. Male 120 of 178. Age Group 17 of 25. This is actually a barefoot PR for a 10K. Most of my 10K are part of a challenge weekend, or I'm in costume. Because of my Achilles injury last year, I do not have any fast times I could use for Disneyland corral placement. I've done this course twice before (same course as the Cardiff Kook 10k), so I knew that even though there are a few rough areas, it's not too bad to run barefoot. Warm up just under a mile at 13 min/mi pace, and also a preview of the race course. Splits 10:09, 9:56, 10:00, 9:54, 9:54, 9:18. Slightly rough at the start, but I knew the surface would get better. A simple out and back course, and the 5K (1469 participants) would start 30 minutes after the 10K. At the turnaround, my pace was 10:01. I started to increase my pace slightly, and finally saw the overall pace drop under 10. As we approached the 5K turnaround (only 1.5 mile to the finish), things got congested. To pass the younger kids, walkers, and strollers, I had me weave slightly, and increased my pace to surge by. I would have been happy with a sub-10 minute pace, but did not realize that would actual get me close to finishing under an hour. Second fastest official run at any distance, with the fastest be a 15K in 2014.

November 24, 2015 (Tuesday) [10.2 miles]

Felt good this morning, but I did wake up late. Planned easy 10 mile run. Faster starting pace was nice. Just after mile 3, a short (60 seconds) speed work downhill at 7-9 min/mile pace. At mile 6, my left hamstring started twinging, so I had to back off the pace. Moderate effort the rest of the run, but was still able to keep a good pace. Splits 14:19, 13:26, 14:12, 13:18, 13:00, 13:16, 14:50, 14:30, 13:40, 13:30. Overall average 13:49 min/mile. Rest tomorrow, then 10K Turkey Trot on Thursday.

November 23, 2015 (Monday) [5.1 miles]

Short pool swim (1200 yds) yesterday morning left me wiped out the whole day. It's been a month since I last swam, so all those unused muscles were sore. Still feeling tired this morning, and my heels were hurting most of the run. Slow, easy recovery run. Hopefully will be able to go long tomorrow.

November 21, 2015 (Saturday) [11.1 miles]

A little hill work at mile 3 to 5, but mostly flat after that. Conservative pace so that I could go 11, and get to 30 mile this week. 15:04 min/mile average. Rest day tomorrow, then Thanksgiving week. Splits 16:57, 15:20, 15:18, 16:34, 15:42, 14:12, 14:24, 14:48, 15:08, 13:42, 14:12.

November 20, 2015 (Friday) [5.3 miles]

Definitively feeling the affects of yesterday's workout. Super easy, super slow, recovery run. Hoping to maintain the 30 miles weeks, only need 11 the next 2 days. Tomorrow is the Inaugural USA Half Marathon Invitational, unfortunately I could not qualify with recent race times. My best Half time 3 years ago would have got me in, but it was not recent enough. I been doing so many out of town races, that I miss my local runners. I have another local Half coming up at the end of the year.

November 19, 2015 (Thursday) [10.2 miles]

Woke up later than I wanted, but still was able to leave before sunrise. Temp at 47°F, but rose to 56°F at the end. Nights have been cold, but once the sun rises, temps climb. After the challenging Las Vegas course, this morning's run seemed easy. A little speed work, since next race is a Thanksgiving 10K next week. Negative splits the last few miles, since there were no water/potty stops. Splits 15:20, 14:40, 15:52, 14:48, 13:44, 13:04, 14:20, 12:28, 12:02, 11:56. Overall pace 13:47 min/mile.

November 18, 2015 (Wednesday) [3.8 miles]

Still sore after a day and a half rest. Easy recover run on the beach. Nose breathing kept me from going too fast, but each mile took more effort and was slower. A floundering grunion on the sand caught my attention, and I helped it back into the surf before it became a snack for a bird.

November 15, 2015 (Sunday) [13.1 miles]

Next race of the Re-mix weekend. Half Marathon 3:51:30 (17:40 min/mile pace). Overall 22399 of 23057, Division 941 of 960, Gender 8664 of 8804. See Race Report.

November 14, 2015 (Saturday) [3.1 miles]

First race of the Re-mix weekend. 5K 43:02 (13:51 min/mile pace). Overall 4997 of 6794, Division 216 of 267, Gender 2044 of 2488. See Race Report.

November 12, 2015 (Thursday) [3.0 miles]

May have run too much yesterday, did not feel as recovered as I should be. Cold 41°F morning temperature did not help. Super small blister (less than mm long and only a nail's wide) on my left toe does not seem to be healing as fast as I wanted. No external bleeding, no pain, but taped the toe to avoid any addition damage. Could not seem to warm up, and felt like walking several time, just stuck to the plan 3 miles, no more, no less.

November 11, 2015 (Wednesday) [4.7 miles]

Passing storm left some colder air this morning at 45°F. Long tights, and double long sleeve top. First mile 15:04, faster than usual, and felt pretty loose. Still a taper week, so I had to keep reminding myself not to go too long or hard. Dirt path route around the park to work on my form. 14:30 min/mile average pace.

November 10, 2015 (Tuesday) [4.0 miles]

Light overnight rain left the streets wet. Super easy run, planned 3 miles, but felt good at mile 2, so I added another mile. On the way home at mile 3, realized I probably should have stuck with the plan.

November 9, 2015 (Monday) [10.2 miles]

Cool, cloudy morning at 56°F. Approaching storm predicted to bring rain tomorrow. Planned 10 mile run, so I started out really slow and easy. Left toe was bleeding slightly, so I had to tape it up to keep debris out. May be a possible popped blister, but did not notice until yesterday, since there was no pain. As usual, took several miles (4 this morning) before I ran faster. Overall average 15:18 min/mile.

November 7, 2015 (Saturday) [5.5 miles]

Still cool this morning at 46°F. Slow, easy run to end the week with a total of 34.1 miles. Average 15:51 min/mile.

November 6, 2015 (Friday) [7.4 miles]

Summer is definitely over, 46°F this morning. I had trouble running the first few 100 meters, as everything was stiff, but was able to get into a rhythm within a half mile. Pretty consistent pace this morning, and did not feel the need for an energy gel. Average 14:46, a bit faster than yesterday. Easy run on Saturday, and off Sunday to allow a long run on Monday. RnR Las Vegas weekend coming up in 8 days.

November 5, 2015 (Thursday) [8.3 miles]

Leg muscles tight this morning, and stiffness in my hips led to a very slow start. Temperature at 47°F required extra warmth with capris, layered long sleeves, and gloves. Consumed an energy gel at my first water stop at mile 2.5 in hopes that I could get a little boost. Another gel boost at my 2nd water stop at mile 5.5. Not sure why it takes me 6 miles before I can run faster. I wasn't expecting the final few miles splits in the 12s, since I wasn't putting out much effort. Splits similar to yesterday, but more like 3 different runs, 18:17, 17:16, 18:48, 15:14, 14:14, 14:44, 12:50, 12:50

November 4, 2015 (Wednesday) [9.3 miles]

Felt good this morning, but couldn't get my legs to move fast. Planned to go at least 5 miles. Normally, as I get warmed up, each mile gets a little faster. I wasn't getting faster, but I wasn't slowing much either. About a ½ mile after my water and restroom stop, all of a sudden, my legs just started speeding up. It was like a switched turned on (was it due to the energy gel I just consumed?). I added a few more miles, and I continued the faster pace. The splits are almost like two different runs, 16:57, 16:30, 16:58, 16:08, 15:24, 16:20, 13:38, 13:30, 13:00

November 3, 2015 (Tuesday) [3.5 miles]

Legs felt heavy this morning, but at least my lower back was getting better. Another beach run, since there was still a chance of scattered showers this morning. With Standard Time, the sunrise is at 6am, so I was able to get an early start. Last evening's storm left kelp scattered all over the beach, and the wind blew out the waves, so very few surfers. Actually it's normally not safe to be in the ocean after it rains anyway. First mile felt good, now that there was little pain in my lower back. The beach was uneven due to the water channels caused by the piles of kelp. Finding a straight path near the water's edge was nearly impossible. At mile 2, my legs began to get tired, and I walked for a bit. I decided to call it quits at mile 3, but was at the concrete boardwalk, and that surface felt way better, so I added another ½ mile.

November 1, 2015 (Sunday) [13.2 miles]

Resolution Run Half Marathon, official time 3:03:20 (13.59.7 min/mile). See Race Report.

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