My actual footprint =====>>>

December 3, 2016 (Saturday) [4.3 miles]

Not sure if it's the cooler nighttime temperatures, or if there's something in my system. Resting heart rate still higher than normal this morning. Since it's a weekend, headed out to La Jolla Shores beach for an easy run. Had to start at sunrise, since the tide was coming in, and there wouldn't be much beach left if I started any later. Just enough miles to make my 30 this week. A little exploring at the end of the run around SIO.

December 2, 2016 (Friday) [6.8 miles]

Resting heart rate still high, so another easy day. I could probably benefit from a complete rest day, but I can still recover with an easy workout. Average pace 16:39 min/mile. I do have another race coming up in a few weeks, but it's local, so no long travel required. The YMCA pool will be closed for a month after this weekend, so maybe a good time to take a break from swimming. I could use another facility, but none are that convenient for me. Miss my speed workouts, which for the past few months have been done during races.

December 1, 2016 (Thursday) [7.6 miles]

Swim yesterday wiped me out again, resting heart rate back up to 65 bpm. Legs felt OK, so just an easy run. Average pace 16:19 min/mile.

November 29, 2016 (Tuesday) [6.0 miles]

Resting heart rate getting better at 52 bpm, so still took it easy. Low morning temperature at 41°F required me to bundle up again. Almost cold enough for gloves. Average pace 16:45 min/mile. Last run day of the month bring the total for November at 146 miles. 1644 for the year, well shy of 2016 miles (not that that was ever a goal).

November 28, 2016 (Monday) [5.8 miles]

Swim yesterday took a lot out of me, resting heart rate way high at 62 bpm (normal 40-50). Legs felt fine, but took it easy at average pace 18:10 min/mile. Ground a bit wet from the rain the past few days, so another reason to take it slow.

November 26, 2016 (Saturday) [6.8 miles]

Cold this morning at 41°F. Legs a bit stiff, but moving pretty well. Only needed 3 miles, but with the rest day tomorrow, a chance to go beyond my comfort zone. Average pace 14:47 min/mile. Rain coming later today and tomorrow, so a swim break would be nice.

November 25, 2016 (Friday) [5.1 miles]

Taking advantage of the SoCal fall weather (Sunny, 70°F) with a run on the beach at low tide just after noon. Average pace 15:16 min/mile. One more run tomorrow to end the week of running, and a rest (from running) day on Sunday. Hopeful to start next week on Monday with a run.

November 24, 2016 (Thursday) [10.1 miles]

Start at sunrise, so I could actually see to road. Several other runners and walkers out this cool (45°F) morning. Some vehicle traffic, but pretty light for a weekday morning. It is Thanksgiving day after all. Felt a bit slow at the start, but once I warmed up, I was able to hold a somewhat steady pace. Wasn't sure how long I could go, so I didn't take any energy gels. At mile 8, picked up the pace slightly, and extended the run to 10 miles. Overall average pace 14:24 min/mile. Temperature got pretty warm by the time I finished, sleeveless shirt and second layer long sleeve, both came off at the end.

November 23, 2016 (Wednesday) [6.3 miles]

Back to my slow recovery pace, average only 16:15 min/mile. Took the dirt path around the park w/o using my flashlight. Nice and careful, but very slow 18+ pace. With the Thanksgiving weekend, a chance to run in daylight. No Turkey Trots scheduled.

November 22, 2016 (Tuesday) [5.8 miles]

Good rest day yesterday, still somewhat recovering this morning as I woke up later than normal. Cooler 51°F temperature kept me moving faster to stay warm. First few mile splits 13:04, 13:06, 13:20. Slowed a bit each mile, but overall average 13:56 min/mile, much faster than I have done in weeks. No race scheduled until the middle of next month, so hopefully I can get some of my speed back.

November 20, 2016 (Sunday) [4.7 miles]

Needed to swim this morning, since it's been several weeks since I last swam. I hoped the swim wouldn't affect my run, but I could feel a definite lack leg strength. The energy gel before my run helped a little, but still moved slowly. Average 15:53 min/mile, and I even manage a short sprint of about a half mile at a 10:44 pace. One of my toughest weeks to make 30, and I doubt I can run tomorrow. Rain predicted overnight, so maybe a rest day is a good thing.

November 19, 2016 (Saturday) [5.8 miles]

I would need 10 miles today to make 30 this week, and a rest day from running tomorrow. Decided to go to Balboa Park as a change of scenery. Started just after sunrise. Mostly dog walkers, and runners, with light vehicle traffic, and congestion free sidewalks and walkways. Splits in the 15 min/mile range, except for one through the rose garden at 17, Overall average pace 15:43 min/mile. Did not feel strong enough to extend my run any longer, so I will have to run at least 4 miles tomorrow to reach my weekly goal.

November 18, 2016 (Friday) [6.3 miles]

Fall has arrived, 47°F this morning, had to use capris and long sleeve top. Legs still recovering, but feeling better each day. Average pace slightly faster than yesterday at 16:37 min/mile.

November 17, 2016 (Thursday) [5.6 miles]

Slow road to recovery. No speed, only slightly faster than yesterday. I hoped to be able to go longer, so that I could reach my weekly goal in 4 days, instead of 5. Doesn't look like it going to happen.

November 16, 2016 (Wednesday) [8.1 miles]

Had to take an extra day off from exercise, but woke up early enough to get a longer run in despite my slow average pace of 17:20 min/mile. Still trying for my 30 miles per week, but hopefully my body recovers enough for a long run this weekend to make up lost miles.

November 13, 2016 (Sunday) [13.3 miles]

Rock 'n' Roll Las Vegas Half 3:26:44 (15:47 min/mile pace). Overall 19580 of 22048, Division 535 of 579, Gender 7718 of 8293. See Race Report.

November 12, 2016 (Saturday) [3.1 miles]

Rock 'n' Roll Las Vegas 5K 44:13 (14:14 min/mile pace). Overall 5625 of 8250, Division 175 of 239, Gender 2291 of 2954. See Race Report.

November 10, 2016 (Thursday) [7.2 miles]

Easy 16 min/mile pace. Started early, so went a bit longer.

November 8, 2016 (Tuesday) [6.9 miles]

Much stronger today, but still took it easy, since this is suppose to be a taper week. Already accumulated enough miles to get to 30 this week (with the race weekend), but a short easy run on Thursday will keep my legs loose. Easy swim tomorrow (or rest if I don't wake up early). Average pace 14:45 min/mile.

November 7, 2016 (Monday) [7.6 miles]

Longer swim yesterday of 1500 meters left me pretty wiped out. Easy, slow run. Arms were weak, could barely do my 5 pull ups. Need to take it easy this week, to allow my body to recover fully for the upcoming weekend races.

November 5, 2016 (Saturday) [7.3 miles]

Lazy run day, decided to explore La Jolla, and stopped often for pictures. Waves were high, so lots of times spend just watching.

November 4, 2016 (Friday) [4.8 miles]

Slow run-walk 18 min/mile, so that I will have some energy for Saturday's run. Only need 7 miles more to make 30 this week, but if I feel good, I'd go longer. Sunday run rest in preparation for the Las Vegas weekend in 7 days.

November 3, 2016 (Thursday) [7.1 miles]

Good swim yesterday, but I didn't want go more than my usual 1200 yards. Legs a bit tight, but hoped they would loosen up once I got warmed up. First 2 mile splits exactly the same at 15:12. I could feel my energy levels drop at that point, so I slowed my pace. Overall pace 16:11 min/mile, signs I'm still recovering.

November 1, 2016 (Tuesday) [6.5 miles]

Still in recovery mode, but pace faster than yesterday. Muscles getting a bit sore near the end, but a good average pace of 15:40 min/mile. Run rest tomorrow, hopefully I can wake up early enough for a swim.

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