My actual footprint =====>>>

July 25, 2016 (Monday) [6.4 miles]

Long break from swimming made it much harder get back in. Short 1200 yard swim yesterday let me wiped out this morning. How-slow-can-I-go warm up mile was a snail's pace 16:57 min/mile. Temperature of 68°F, 95% humidity was not much help. Next splits 16:00, 15:42, 14:51, 13:32, 11:44, 11:08 (pace for 0.4 miles). Speed up after mile 4 also due to some daylight, but definitely felt better after the run than before. Negative splits always a good indicator of great workout. Overall average 14:32 min/mile.

July 23, 2016 (Saturday) [8.1 miles]

Training run with my daughter at Mission Bay. Lingering fog only made it feel worse. 68°F, 94% humidity. I haven't done the 8 mile bay loop since last year. Sun burned off the fog early, and temperature rose a few degree by the time we finished. Average pace 16 min/mile.

July 22, 2016 (Friday) [4.1 miles]

Super easy run in preparation for a longer run tomorrow. Choose a less traveled route so that I would be in explorer mode. Average pace 16 min/mile, slowest all week. Cumulative fatigue likely a factor as well. Temperatures continue to be hot, tomorrow will be a daylight run, as I need to prepare for my next races during Disneyland Half Weekend which is normally hot.

July 21, 2016 (Thursday) [6.3 miles]

Good thing I'm running before sunrise, temperatures in the after noon have been in the 90°F range. Warm this morning at 68°F. Quick start with first mile split of 13:50. Picked up the pace a bit for the next split at 13:29, but it went downhill from there. Not that I was going that slow, but not the negative splits that I usually do. Perhaps I started out too fast (I know I did). Average pace 14:10 min/mile, still an improvement from yesterday.

July 20, 2016 (Wednesday) [4.4 miles]

Short recovery from yesterday's longer run. Slow start, but great after the warm up mile. Splits 16:15, 14:48, 13:57, 13:46. Average pace 14:35 min/mile, nearly identical to yesterday. If I didn't wake up so late, I would have gone longer.

July 19, 2016 (Tuesday) [10.1 miles]

Slow start as usual, but felt good early. Plenty of time for a 10 mile run. Surprised how good I felt, especially since it's only been a few days when I ran a Half Marathon. Mostly negative split run with the faster split at mile 9 in 13:46. Overall average pace 14:34 min/mile.

July 17, 2016 (Sunday) [13.1 miles]

Rock 'n' Roll Chicago Half Marathon 2:59:44 (14:09 min/mile pace). Overall 10001 of 11052, Division 239 of 261, Gender 4340 of 4564. See Race Report.

July 16, 2016 (Saturday) [3.1 miles]

Rock 'n' Roll Chicago 5K 39:13 (12:38 min/mile pace). Overall 2123 of 2950, Division 53 of 65, Gender 906 of 1114. See Race Report.

July 14, 2016 (Thursday) [6.4 miles]

Slower, easier start this morning. Total rest day yesterday didn't seem to help much. Mostly negative splits again, with average pace of 15:05 min/mile. Several sections of newly paved asphalt around my neighborhood left the bottom of my feet extremely black. Off to Chicago tomorrow morning.

July 12, 2016 (Tuesday) [4.3 miles]

Another easier run this morning, but I took the turns wide to see if I could get a little more distance. It worked, 4.3 instead of 4.2 miles. Woke up a little late, so limited distance. Average pace 13:32 min/mile.

July 11, 2016 (Monday) [6.2 miles]

Great swim yesterday for 2000 yards. Last time I swam that far was May 1, which also happened to be the day after a run-bike brick. Felt good at the start, and had a mostly negative split run. Average pace 13:11 min/mile. Easy week due to the Chicago Remix weekend coming up.

July 9, 2016 (Saturday) [5.0 miles]

Did not need much to make 30 miles, so to mix things up a bit I rode my bicycle before my run. Last time I rode a bicycle was for my Triathlon a few months ago. Mostly flat, out and back for 18.7 miles, average 12.2 mph. Run felt good, at least in the beginning. Legs got sore the last few miles, but pace stayed pretty even. Splits 13:00, 13:18, 13:12, 14:14, 13:04. Average pace 13:21 min/mile.

July 8, 2016 (Friday) [3.3 miles]

Short recovery run started out a bit faster than normal. By mile 1.5, felt dead, and slowed the pace. Decided at mile 2 to force an increase in pace and actually felt better. Average 15:25 min/mile.

July 7, 2016 (Thursday) [9.3 miles]

Total rest day yesterday, no exercise. Normally, I'd go for a swim, but there's no Triathlon coming up soon. Felt fast from the start, 12:39 first mile split. Only 2 hours to run, but since I was going at a faster pace, I covered more miles. Probably should have stopped at 8 miles since my legs got tired, but 15K felt like a nice number. Average pace 12:12 min/mile.

July 5, 2016 (Tuesday) [4.2 miles]

A bit worried that I would not be able to wake up early enough this morning, since I slept a little later than normal due to watching the Independence Day fireworks. Only 5 hours of sleep, but felt good enough to run. Average pace 15:00 min/mile with negative splits.

July 4, 2016 (Monday) [9.3 miles]

Independence Day will always remind me of 2014 when I had my most debilitating running injury of my lifetime. Mostly recovered now, but still hard to sign up for a race, especially a short one. The Coronado race that used to be 15K is now a 12K (7.4 miles). No Half marathons in San Diego, so I decided to do my own 15K this morning. Swim yesterday (last time in May 25), left me slightly tired. Slow, easy start. I didn't look at my watch until mile 7, only because I wanted to get to 9.3 miles as close as I could. A good negative (mostly) splits run, with the fastest split at then end (13:32). Average pace 15:05 min/mile. Legs pretty sore the last few miles, because they were not fully recovered from Saturday's run.

July 2, 2016 (Saturday) [13.1 miles]

Muscles slightly sore this morning when I started, but felt better after a few miles. Road delay info signs were up for the Road Runner Sports Craft Classic Half Marathon. This would have been great race, since the finish part of the course is part of my normal weekend training route. Unfortunately, I planned on doing Rock 'n' Roll Chicago that weekend. Originally, I had planned to got 10 miles, but I realized that with a ReMix race coming up, this is the last weekend before staring my taper. The four consecutive days of running before this long run, left my muscles fatigued. Three water stops with energy gel, one restroom stop, and a brief pull up stop. 3:11:39, faster than my last Half race in Seattle. Average pace 14:36 min/mile.

July 1, 2016 (Friday) [4.1 miles]

Recovery run, short, easy. 15:39 min/mile pace. 138 miles for June. No races for a few weeks, so an opportunity for some speed work.

June 30, 2016 (Thursday) [6.4 miles]

Ready for a little speed work. 400m in 1:47 (7:10 min/mile pace), pretty much all out. My 2nd 400m attempt was only a 12 min/mile pace, but I could only hold for 200m. First mile interval in 8:59. As I was close to the end of the interval, my watch showed a pace of 9:03, so I finished hard, and just got under 9. My 2nd mile attempt was 11 min/mile pace, but could only hold for ⅓ mile. 14 min/mile cool down, but no speed left in the end.

June 29, 2016 (Wednesday) [4.2 miles]

My usual 4.2 mile route, easy, but not too easy. Legs felt great, but knew I needed to take it easy to recover from yesterday. Negative splits 15:04, 14:53, 14:28, 13:04. Average 14:16 min/mile.

June 28, 2016 (Tuesday) [10.5 miles]

Sunday's beach run didn't do much damage. Still felt as great as Friday. Moderate effort, but no speed work, maybe later this week. Splits 13:02, 11:48, 11:51, 12:00, 12:59, 13:08, 11:53, 12:25, 11:25, 12:11. Average 12:18 min/mile.

June 26, 2016 (Sunday) [8.0 miles]

Coronado Rotary Club Low Tide Ride & Stride. Official finish time 2:03:27 (15:04 min/mile). Overall 276 of 396, Male 137 of 179, Age 25 of 33. Advertised as 8.2 mile distance, but my GPS always falls short. Not sure where the course is measured, but I ran along the water edge, the tangent may be a bit shorter. Sunny start this year, cloudy the past two years I did this race. My skin was not used to being in the sun, since most of my training runs are done before sunrise. Slightly red after I got home, but not very itchy. Easy run since I paced my daughter for her long run.

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