My actual footprint =====>>>

May 3, 2016 (Tuesday) [8.6 miles]

Saturday's bicycle ride over worked a muscle behind my knee on my left leg. Sunday swim felt good even though I was limping while walking. My swim kick wasn't affected, and completed 2400 yards. Still too stiff and sore yesterday to run. Much better this morning, only slightly sore, so I decided to see how it felt to run. Legs felt strong, and cadence was quick. As I warmed up, felt looser and was faster. The last mile home was slightly downhill, so I just went with it. Nice to get negative splits, with the fastest mile at the end of the run. Splits 14:05, 12:20, 14:09, 13:00, 12:42, 12:27, 12:12, 10:11. Average 12:31 min/mile.

April 30, 2016 (Saturday) [13.6 miles]

Did not feel like running yesterday, I guess the faster workout wore me out. The rest day really helped. All the races with hills made me stronger, as I had no problems going up during my workout. Slight drizzle and wind, so I had to use my windbreaker again. Average 13:03 min/mile. After breakfast, and a short nap, decided to ride my bicycle in preparation for Bike-to-Work day and next month's triathlon. Ended up going 27.7 miles, but I felt sore near the end. Hope it does not affect my running.

April 28, 2016 (Thursday) [11.3 miles]

Swim yesterday was hard because it was 6 days since I swam. Scattered showers this morning, but the ground was dry. Windbreaker to keep me dry during the occasional sprinkle. A little speed work, but not structured due to the weather and road surface. Splits 15:14, 11:29, 10:48, 13:01, 12:27, 13:02, 13:04, 11:39, 12:05, 12:12, 11:26. Actually ran out of time, otherwise I would have gone longer. Spend less time (2:20) than Tuesday (2:32), but covered more distance. The faster average pace helped, 12:23 min/mile.

April 26, 2016 (Tuesday) [10.2 miles]

Too tired yesterday to swim, so I just took a rest day. Legs felt pretty good this morning, but I knew it's too early for any speed work. Easy recovery run, felt good, so I extended the run. Average 14:52 min/mile. No races for a while, so back to the early morning runs.

April 24, 2016 (Sunday) [13.3 miles]

Course slightly different due to road construction. The run along the boardwalk was eliminated, which was actually my most favorite section. Clear and sunny, with a slight breeze. Temperature warm, but not hot. Close to my race time (2:35) before my Achilles injury in July 2014. Good finish, my pace didn't drop much near the end as in past years on this challenging course. Overall 3739 of 4859, Men 1947 of 2282, Age Group 123 of 152. Official finish time 2:37:38 (12:02 min/mile pace). Splits 10:47, 10:52, 11:09, 11:38, 10:34, 15:24, 12:55, 11:33, 11:32, 11:23, 11:30, 12:16, 13:05

April 22, 2016 (Friday) [3.6 miles]

Wanted to run yesterday afternoon, but the morning swim pretty much wiped me out for the whole day. Easy shake out run before the race on Sunday. I thought I would feel fresher, but legs still tight. I may take a rest day tomorrow, but we'll wee how I feel in the morning. Perhaps a short swim, or maybe a bicycle ride, as I do have a triathlon next month.

April 20, 2016 (Wednesday) [3.5 miles]

Slept solid, and woke up just in time to make it down to the pool. Only problem was that the pool was closed because the lifeguard was not on duty. I decided to go back home after waiting 15 minutes and still no show. My legs were pretty stiff anyway, so it would have been hard to swim properly. A super easy evening run on still stiff legs. Hopefully the slow run will make me feel better tomorrow.

April 19, 2016 (Tuesday) [4.9 miles]

Sticking with evening daylight runs. One loop around Miramar Lake. I forgot about the challenging surface, but it's perfect training for the race on Sunday. Kept it easy, actually with all the bugs flying around, you didn't want to breathe hard. Easy inhale through the nose, a bit warm, but cooler than yesterday. Throat was getting dry by the end, even though I had some water at the start.

April 18, 2016 (Monday) [6.4 miles]

Woke up too late to get a run in the morning, so with the sun setting later decided on an evening run. Since I have a race this Sunday, I should be more careful anyway, so daylight runs are better. Slow start, but after 3 miles felt better, but I was starting to lose daylight. Run ended as it was getting hard to see the road.

April 17, 2016 (Sunday) [5.0 miles]

Total rest day yesterday. The 5 consecutive days of running, and the Friday nature hike left my muscles sore. Felt great in the swim (1200 yards), even though it's been 7 days since my last swim. Run splits 13:54, 13:01, 11:39, 11:28, 11:41. Felt good to hold on to a faster pace. Overall average 12:20 min/mile.

April 15, 2016 (Friday) [4.6 miles]

TalbertMap TalbertPics

Surprised I felt so good this morning, and the rain had gone away. Roads were slightly damp, and I didn't need much to get to 30 miles this week. There are trails around Mt. Talbert, an ancient volcanic cinder cone, so I decided to stop by the trailhead at Talbert Drive to take a peek. The hill climb to the trailhead goes through some residential apartments, so the streets were lined with cars. It was still dark when I got to the end of the street, and had to use my flashlight to find the entrance. A sign marked the trailhead, and my curiosity led me to take a few steps on the trail. Not too rough, so I kept going following my flashlight beam. I found a map at a fork, and saw the Park Loop trail that would take me back out to Sunnyside Road on the other side. As day light broke, I could see all the trees around me. The trail is for hikers only, not even dogs are allowed. Stopped several times for pictures, and to enjoy the scenery. As I descended to the exit, the dirt path became paved. Normally that would be a good thing, but the asphalt path was cover with sparse gravel. I slowly walk over it, knowing that the trail would end soon. As I saw parts of Sunnyside Road, one more obstacle came up, a metal grate bridge over Mt Scott Creek. Last time I stepped on a metal grate bridge was in Chicago, but that was designed for heavy vehicles. The spacing was close enough that I didn't have too much pain crossing it. At least it was smoother than the asphalt/gravel path. Finally back on the smoother sidewalk, and a few miles back to the hotel.

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