My actual footprint =====>>>

August 2, 2015 (Sunday) [8.1 miles]

After my hard race yesterday, decided to take it easy with a beach run. Slow and easy, adding on an additional 8 miles to the week's total.

August 1, 2015 (Saturday) [8.1 miles]

Balboa Park 8 miler. I've run on most of the course before, so even on the trail section, I knew what I was coming. The only part I didn't predict was that the course would cut through several sections of bark munch. I survived, with any foot bruises, with a finish in 1:46:14 (13:17 min/mi). Depending on the surface texture, my running pace varied anywhere from 7 min/mile to 30 min/mile. Great small local race, and I'd do it again next year, if I don't have conflicts.

July 30, 2015 (Thursday) [7.1 miles]

So much for my morning runs. I woke up late and a bit sore. Decided another 12 hours rest would be helpful, and it was. Slow early evening run, but felt a twinge in my left hamstring once in a while. Same hamstring problem as back in June. Rest tomorrow, maybe a morning swim, then off to the races on Saturday.

July 29, 2015 (Wednesday) [8.1 miles]

Muscles slightly tight this morning, but after a few miles everything loosen up. Slight speed up miles 4 to 7, but forcing myself to go easy, so I can run again tomorrow morning.

July 28, 2015 (Tuesday) [2.0 miles]

Wanted to get back to morning runs since it's cooler, but didn't want to take a day off. Short, super easy, early evening run so that I can recover in 10 hours.

July 27, 2015 (Monday) [5.0 miles]

Back to early evening runs, love the warm asphalt. Easy week, since I have a race on Saturday, the Balboa Park 8 miler, with about 2 miles of trail running.

July 26, 2015 (Sunday) [3.5 miles]

Another early morning easy run, just to get my weekly mileage over 30.

July 25, 2015 (Saturday) [7.1 miles]

Slow and easy. Flat Mission Bay run. Still not 100% from last weekend's Chicago runs.

July 23, 2015 (Thursday) [9.2 miles]

Slow, easy start, no pushing the pace early like yesterday. Planned 8 miles. Felt much better at mile 4, so just continued the comfortable pace around 15 min/mile. At mile 5.5, consumed an energy gel, since I felt like I could go longer. Mile 7 split at 13:16, overall pace was decreasing. I decided to add another mile, and next split is 12:48. Maybe, could have gone 10 miles, but felt my legs getting tired, so decided on just 9 miles. Overall pace 14:10, with negative splits. Rest day (from running, swim in the morning) tomorrow to re-sync to a morning run on Saturday.

July 22, 2015 (Wednesday) [6.0 miles]

Either I'm not completely recovered from the weekend of races, or yesterday's run was not easy enough. Not a bad start, and I even increased the pace a bit. By mile 4, I knew I was not going to be able to run long, and just headed home.

July 21, 2015 (Tuesday) [6.5 miles]

Easy recovery run, kept it slow. Could have gone longer, but there's always tomorrow. Feeling pretty good after the long weekend of running and walking.

July 19, 2015 (Sunday) [13.2 miles]

Rock 'n' Roll Chicago Half as Elvis. 03:20:47 15:19 min/mile. Division 383 out of 396. Gender 4722 out of 4854. Overall 11321 out of 12025. Working on Race Report

July 18, 2015 (Saturday) [3.2 miles]

Rock 'n' Roll Party Rockers, 10 minutes near the end, not moving, just high fives. Finished, no one cared about the time. Official was 58:00. More details in Race Report

July 16, 2015 (Thursday) [5.1 miles]

Chicago is looking to be hot and humid, so this afternoon's run on warm asphalt was good training. Legs seem to recover well in 36 hours. Keeping things slow and easy on this warm summer day.

July 15, 2015 (Wednesday) [5.5 miles]

Needed an extra day rest, back to the morning run for today. Not feeling particular fast, or strong. Taper week, so just easy runs to allow full recovery. Won't need much to get to 30 miles this week, since there will be 16.2 miles of races this weekend in Chicago.

July 13, 2015 (Monday) [4.6 miles]

I woke up this morning feeling totally wiped out. Not just my legs were sore, but most of my body. Good thing I wasn't planning a morning run. By afternoon I felt more energetic, legs still a bit stiff and slow, but didn't improve much as the miles progressed. Easy taper runs this week anyway.

July 12, 2015 (Sunday) [2.6 miles]

Pool swim this morning. Planned 1500 yards to build back up to my 2000 yard swim distance, but when I got to 1500, decided to go for 2000 anyway. That left me pretty tired for my run, which after a mile, I decided to just go as short as possible. Another 30+ mile week, hope to keep that up for a while, hopefully the rest of the year and beyond.

July 11, 2015 (Saturday) [8.1 miles]

Time for a beach run. I've been training my daughter for her first Half in a few months, but she had to stop at mile 4. I continued my ran, at a faster pace (10 to 11 min/mile), and was able to bring down the average pace from 15 to 12:58. Toe blister from Thursday's run much better. I could not put any tape on it, since my feet would be getting wet from running in the surf. I just need a few more miles tomorrow, and I can make 30 for this week.

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