myfootprint

My actual footprint =====>>>



June 24, 2016 (Friday) [4.2 miles]

Mostly recovered, just in time for the race on Sunday. I'll be running with my daughter, so I don't expect a super fast workout. Negative splits again, and a much faster warm up mile. Splits 13:00, 11:56, 11:15, 11:02. Average pace 11:45 min/mile. I haven't run this fast since the Memorial Day race.

June 23, 2016 (Thursday) [6.2 miles]

Feet nearly normal, I may have had some small white blisters under my forefoot calluses that was caused the sensitivity earlier this week. Pretty much healed now. Negative splits, because I felt better each mile. My normal 6.1 mile route extended slightly to make 10K. 16:21, 14:29, 13:32, 13:58 (H2O), 12:46, 12:39. Average pace 13:53 min/mile.

June 22, 2016 (Wednesday) [4.2 miles]

Much better this morning. I seem to know how to go slow enough to still allow recovery, even on a longer run. Kept the run short, only because I started late. Soles of my feet feeling much better. I think they were just over worked during the race, as the skin doesn't appear to be any thinner. 14:48 min/mile average pace.

June 21, 2016 (Tuesday) [9.1 miles]

Long run break, since I got home late Sunday and could not wake up early enough to run. Extra rest should have left be fully recovered. Attempted a 10 mile route, but my legs were not moving very fast. To make matter worse, the soles of my feet were extra sensitive. I wonder if the wet race broke down some of my feet pads. At mile 7, I knew I wouldn't be able to go 10, and just cut the run short. My speed at that point was 19 min/mile. Overall average pace 17:24 min/mile.

June 18, 2016 (Saturday) [13.5 miles]

Rock 'n' Roll Seattle Half Marathon 3:31:17 (16:07 min/mile pace). Overall 10900 of 11720, Division 264 of 277, Gender 4291 of 4445. See Race Report.

June 16, 2016 (Thursday) [4.2 miles]

OK, now I'm recovered. Legs felt much better. Still took it easy (at least at the start), but felt good enough to go a moderate effort, knowing that the run would be short. mSplits 14:59, 13:39, 13:06, 12:29. Average pace 13:27 min/mile. Possible rain for the Saturday race.

June 15, 2016 (Wednesday) [4.2 miles]

(o-o) I am not fast. Not feeling any speed this morning. Legs heavy, but not sore. Average 17:24 min/mile, slightly faster than Monday.

June 14, 2016 (Tuesday) [6.1 miles]

Mis-read my spreadsheet for tracking weekly miles. This is actually only my 46th consecutive week of 30+ miles. I've been averaging over 30 miles for over a year, by my last short week August 9, 2015 was only 25 miles. The week before and after were 38. With all the races, it's difficult to be consistent. That's the challenge, finding a way to get to 30 each week. Need 7 more miles in the next 2 days. This morning, felt a little better but not great, kept it easy effort to allow for full recovery until the race. Average 16:26 min/mile.

June 13, 2016 (Monday) [4.2 miles]

Tired yesterday, but thought a pool swim would be good. Pool was closed for lifeguard training, so I get rested. I should have felt great this morning, but slow, sluggish start. Hoped that after a few miles I would feel better, but I didn't. 17:30 min/mile average equivalent to a fast walk. Race on Saturday, so need to take it easy this week.

June 11, 2016 (Saturday) [11.6 miles]

Could not wake up early enough for a run yesterday. The rest day would be good anyway. Felt refreshed this morning, but had to run at least 11 miles to make my weekly 30 (now consecutive 51 weeks). First few mile splits are at a decent pace. I usually don't pick up the pace much until the route flattens out. Pushed hard up the hills, then pullup/potty stops just after mile 6. Looked at my watch, and saw the lap pace in the 15s. Decided to see if I could get it in line with my other splits by picking up the pace. 10 pace, turned to 8, but I was able to bring the split back to the 13s. The jump start actually made me feel better, but after a few more miles at the faster pace, I had to slow. By mile 10, I knew I would not have enough energy to go 13, so I just headed home. Overall average 13:20 min/mile. Splits 14:35, 13:48, 13:12, 13:24, 13:00, 13:28, 13:41, 11:41, 12:19, 13:32, 13:45. Race in Seattle next Saturday, so easy taper week coming up.

June 9, 2016 (Thursday) [6.3 miles]

Hoped to go long, so a slow easy start with easy effort. Had enough after 5 miles, normally I'd feel stronger at this point. Still need more time to recover. Average 15:36 min/mile

June 8, 2016 (Wednesday) [6.7 miles]

Less time this morning since I had Jury Duty. Much faster splits than yesterday, and legs felt much better, but not fully recovered. Last mile was a bit of a struggle, so I backed off the pace. Splits 15:53, 14:51, 14:52, 14:24, 13:49, 14:26. Average pace 14:47 min/mile.

June 7, 2016 (Tuesday) [6.1 miles]

It would have been nice to be recovered enough to run 10 miles, but I only had 2 hours to work with this morning. Slow pace did not allow for any more distance, and I didn't have much energy anyway. 16:51 min/mile average.

June 5, 2016 (Sunday) [13.3 miles]

Rock 'n' Roll Half Marathon San Diego 2:59:04 (13:40 min/mile pace). Overall 13628 of 16778, Division 317 of 385, Gender 5972 of 6811. See Race Report.

June 4, 2016 (Saturday) [3.1 miles]

Rock 'n' Roll San Diego 5K 37:17 (12:00 min/mile pace). Overall 2090 of 3387, Division 63 of 97, Gender 985 of 1345. See Race Report.

June 2, 2016 (Thursday) [3.1 miles]

Same route as yesterday. Left a little earlier (25 minutes), and went a little faster (average 15 min/mi). Legs more energetic, but still a bit sore. Last mile had a little spring, and felt good. Everything should be fine with a rest day tomorrow.

June 1, 2016 (Wednesday) [3.1 miles]

Global/National Running Day. Yeah, I probably should run. Still slightly sore from the Memorial Day race, but a super slow recovery run should help. With the Rock 'n' Roll races this weekend, I'm already near 30 miles for the week. Not sure if 18 minute/mile is considered running, but I was in running form. Another easy run tomorrow, then I should be ready for the weekend 5k and Half Marathon. Only 140 miles in May, my lowest this year. Not likely to make 2016 miles this year, maybe 1900.

May 30, 2016 (Monday) [13.1 miles]

LHMDHM

Laguna Hills Memorial Day Half Marathon. Official finish time 2:25:31 (11:06 min/mile pace). Overall 614 of 923. Male 375 of 486. Division (Male 55-59) 31 of 44. I drove part of the course on Sunday to get a feel for what I would be up against. Surface looks pretty good. I started out near the front since there were 5k and 10k runners mixed in with everyone. The first ¼ mile was slightly rough, but since I was fresh, I had no problems running over the surface fast. Once we got to the main street, the asphalt was smooth. The first couple of miles were flat and smooth, but I knew I was possibly going out too fast (what else is new?) when I was getting 10 minute mile splits. By mile 5, I had to slow slightly, but still going strong (11 min/mile). Course mostly downhill the first part, but at the mile 8 turn around we had to head back up. Pace dropped again (12 min/mile). A rough patch at mile 9.5 slowed me to a 15 min/mile pace, but it was short (only 0.1 mile), and I knew this was coming up from my survey yesterday. Once back on the smooth bike path, I started to increase my pace towards the finish. At mile 12.5, pace slowed again due to rougher surface, but it was about as rough as the start, so I just powered through it, knowing the race would end soon. I knew this was going to be a fast race, because my pace was much faster than normal. Best time for a Half since April 2014. Splits 10:09, 10:47, 10:42, 10:35, 11:30, 11:05, 11:05, 11:01, 12:02, 12:12, 11:31, 10:45, 10:39.


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