Barefoot Running Blog 2013

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Main focus was the Marathon. The Dumbo Double Dare at Disneyland was a fun weekend. I missed out on several Half Marathons early in the year to focus on the Marathon training. The 226 miles logged in the month of April broke most of my previous training distance records. 2013 was not a speedy run year (focus on distance, not speed). I was able to run a 2:17 Half Marathon at the end of the year, but previous times (2:43, 2:31, 2:29, 3:16, 2:34) were much slower than the previous year (my barefoot PR is 2:07). No triathlons this year. So focused on the Marathon, I gave up swimming and bicycling for months.

December 31, 2013 (Tuesday) [3.3 miles]

I ran pretty hard on Sunday, as my right calf was so sore afterwards it affected my walking. A light swim on Monday didn't seems to help much. This morning, the calf was still sore, but I figured a light walk or run would help the muscle recover faster. I started out with a slow run, and to my surprise my calf did not hurt much. I think walking stretches the muscle more, and that's when I feel the pain. I have another race on Saturday, so I need to get back in top shape soon.

December 29, 2013 (Sunday) [13.2 miles]

San Diego Holiday Half Marathon. Morning temperatures even colder than earlier this week. Race start at 46°F, but the sun is bright due to the clear skies. The Albertson's grocery store at the start line was open, and many runners were inside buying coffee, snacks, or just trying to keep warm. Three wave starts kept the runners spread out on the narrow course. I stayed in the sun as much as possible, and the Santa hat kept me warm. I wore my red running shorts to match the hat. Official finish time: 2:17:04.9 (10:27 min/mile). Most of my mile splits were in the 9 to 10 minute per mile, except for miles 10, 11, and 12 where the road surface gets a bit rough for my tired legs (11:14, 11:32, 11:38). Short of my goal to get under 2:15, but best time this year for a Half, and the 3rd fastest barefoot.

December 28, 2013 (Saturday) [2.1 miles]

A bit warmer this morning (48°F) due to some cloud cover, but that meant no warm up until after the clouds burn off. A short run to keep the legs loose before the race tomorrow. Last time I ran this short was on July 18, 2012(2.0 miles).

December 27, 2013 (Friday) [5.1 miles]

Race just a few days away, morning temperatures still cold at home (43°F) this morning. Race starts at 7:30 am (sunrise at 7), and I started my run at 8 am. As long as I was in the sun, things felt fine. The morning low temperature along the race course have been in the 50s, but the weather pattern won't be changing, so the thermometer will rise quickly. This morning near the race start, temp was 55°F, rising to 62°F within an hour. Today's temp at the finish at 9:30 am was 65°F, but by 10 am is was 69°F.

December 26, 2013 (Thursday) [6.0 miles]

Still cold in the morning, hopefully race morning will be warmer. Easy run was much faster than normal. The tapering is giving me more energy, just 3 more days to go.

December 24, 2013 (Tuesday) [6.4 miles]

Looking back at my fastest barefoot Half at the San Diego Half Marathon in March 2012, showed I rested quite a bit before that race. Only one run on Wednesday before the Sunday race. So rest is not a bad thing. When you are used to running nearly everyday, my body just doesn't feel right unless I get my morning exercise. Cold this morning, so I had to wear tights, long sleeves, and gloves even though the sun was out. Plenty of shade due to the low winter sun angle, so I was dressed just right.

December 22, 2013 (Sunday) [3.0 miles]

Easy run after my swim, but before the first mile, my right Achilles/calf starts to get a bit sore. I slow down, and the pain goes away. After mile 2, I pick up the pace without any problems. My right leg has been getting sore at times the last few runs, so the taper this week should allow get stronger for the race next weekend.

December 21, 2013 (Saturday) [6.2 miles]

Cold again this morning (43°F) before sunrise and clear. I knew things would warm up fast once the sun's rays hit everything. But waiting too late in the morning would be more car traffic, so I went to the SD Holiday Half Marathon race course and covered miles 8.5 to 11, which is all bike path. I started at the end, and worked my way up to my turn around. Tried out the dirt path that parallels the course. At the end of my run, I went exploring to the end of the bike path (not part of the course) where a trail starts that leads under the freeway. Somewhat muddy and dark, so I elected to try out that section during the dry season.

December 20, 2013 (Friday) [5.2 miles]

Easy recovery run, not fast, but felt better each mile. Went longer than I though I would and stopped once I wasn't my mile split started slowing. Tried to pick up the pace slightly a few times, but my right calf started complaining, so I kept it slow.

December 19, 2013 (Thursday) [7.3 miles]

The Tuesday speed workout really took a lot out of me. I woke up yesterday with no desire to run and ended up riding my bicycle to keep my legs loose. This morning I felt the same way, but went for a run anyway. Pace was slow, but not real slow. I tried several times to pick up the pace, but would get tired, and had to slow down. I cut the run short because the longer I went, the more tired I felt. No more hard workouts, I need to taper for my race in 10 days.

December 17, 2013 (Tuesday) [9.9 miles]

Continuing my routine Tuesday speed workout. A few 400m sprints, followed by a few mile intervals with a half mile rest, then the final miles with whatever I can tolerate. The first 400 is 1:40 (6:36 pace), the next much slower at 2:20 (9:23 pace). Mile intervals are 9:08, 10:04. The second interval is always slower due to the rougher surface and turns. The redeeming third mile is nice, smooth, and mostly straight, and I had my fastest mile split at 9:02. Extending the intensity, I go 3 more miles at 9:30, 9:38, 9:14. The recovery portions were a bit faster than normal, so I was able to record a best 10k in 1:02:02 (9:59 pace). Overall, 9.9 miles @ 10:26 min/mile, faster than my run last Thursday. Yeah, I could have done an even 10 but didn't want to adjust my route just for that.

December 15, 2013 (Sunday) [2.9 miles]

Not feeling strong nor fast, but nice to get a run in on a sunny day a week before winter starts. My GPS watch somehow lost it's signal after my run started, and I didn't notice until just before the first mile split. At least I was running a previous route and knew where the first mile point, so I was able to start the tracking at a known distance.

December 14, 2013 (Saturday) [10.1 miles]

With the San Diego Holiday Half Marathon coming up in 15 days, that doesn't leave me much time to survey the course, so I completed the last section from mile 3.5 to 8 (with a 400 foot net drop). Starting point was around mile 5 to mile 3.5, and then the loop. Only problem is that from mile 8 back to 5 is 230 feet of elevation gain. This section of the course is pretty smooth. So the only rough asphalt seem to be at the start up to mile 3.5, and a short section near the end. The skin cut I received yesterday bothered me some today, and little rock would get caught and work it's way to my nerve. Lots of swiping to keep the area clean, but there's still no blood.

December 10, 2013 (Tuesday) [8.8 miles]

Temperature at 37°F requires extra layers. At least with the speed workout I should remain warm. Cold ground and double long tights hindered my leg speed. I repeated my workout from last week, with some mile intervals at 9:00, 9:53, and 9:04. Like last week, I extended the last interval, but kept on going, with splits of 9:40 and 9:16. The 5K time ended up at 28:54, which is the fastest recorded barefoot time for that distance (9:38 average).

December 13, 2013 (Friday) [4.0 miles]

Easy recovery runs are not suppose to be fast. Temperature dropped this morning to 41°F at the start. Did not feel better after a mile, but didn't feel worse, and the final split times actually showed I was faster each mile, though it didn't feel like it. Finish temperature was 37°F. I guess the cold took away some feeling in my feet, and I was not able to react as well to things on the ground. I noticed in the afternoon at work that there was a little sore spot on the bottom of my foot, and I looked and saw a little cut. This was not on a pressure area, about a centimeter behind my forefoot pad. Didn't feel like anything was there, but when I got home to clean out the area, a few hard chunks came out. Oh well, what do you expect on Friday the 13th.

December 12, 2013 (Thursday) [9.2 miles]

I seem to run better the day after an short easy run than just taking a day off. Good thing to know before my Half Marathon race coming up in 17 days. The mile warm up felt good and fast (12 minute mile), then I picked up the pace to a comfortable half marathon speed. Next mile is at 10:28. Each split after that is under 11, with one at 9:46. Overall pace a nice 10:38, which is fastest I've run for that distance since my barefoot half marathon PR (9:45 pace) back in March 2012. I don't expect to PR in a few weeks, but I'm definitely getting my speed back, and should do well.

December 11, 2013 (Wednesday) [3.0 miles]

Usually when I don't feel like running but go out anyway I would feel better after a few miles. Not today, each mile felt worse, so I just cut it short since I was going so slow. At least the temperature was warmer at 46°F. Skunks were out this morning, nice to see them busy searching for food.

December 8, 2013 (Sunday) [3.6 miles]

Very cold this morning, but the pool felt great. I brought along a T-shirt to wear over my tank, because it was a bit cooler than normal. Usually after my swim, the sun is shining bright and helps to warm my body. There were more clouds than sky, so by the first mile, my arms were starting to get chilled. I was so cold after my run, I jumped into the Jacuzzi to warm my core back up. Winter seems to be arriving early this year, temperatures much colder than normal at this time.

December 7, 2013 (Saturday) [10.5 miles]

Rain was forecast all day, and it was cloudy, cold, and windy this morning. A quick check on the radar did not show any rain coming soon, so I knew I'd have a dry run. I was expecting to run shorter today because of the rain, and ran more than normal on the previous days. I was covered head to ankle and my feet took a long time to warm up. With the slight numbness, it was more difficult to feel the ground and react to the debris. After my first water stop (and energy gel) at mile 4, I felt much better, and started to pick up the pace. The rough ground didn't seem so bad today, and I was even able to maintain speed (13 min/mi) on the dirt path around the park. Each mile felt better, and my peak mile was near the end of my run at 9:43. Overall pace 11:36 min/mi.

December 6, 2013 (Friday) [4.1 miles]

Winter is definitely coming, even cooler this morning. Easy recovery run, but not enough to generate a lot of heat. My gloves didn't keep my hands warm enough, as my thumbs were still frozen at the end.

December 5, 2013 (Thursday) [9.1 miles]

Needed a rest day yesterday, mainly because I woke up too late to get a run in. Much better this morning, though the morning temperature was 48°F. Overnight showers left the ground wet when I started. It took about 2 miles before my feet warmed up, and around mile 4 the ground started to get dry. My legs didn't feel exceptionally strong, so I kept a slower pace. At mile 7, I was getting close to home, and smoother pavement, so I picked up the pace and felt strong enough to go another 2 miles. Fastest mile split turned out to be the final mile, might also be due to the temperature at the end of my run, 46°F.

December 3, 2013 (Tuesday) [8.1 miles]

Not sure if I'll ever make it to the evening track workouts again, since I enjoy running in the early morning so much. More speed work with a fast 6:58 pace, 400 meters stride out. 3 x 1 mile repeats with half mile rest at 8:39, 9:33, 8:50. For the last interval, I extend the length (so no rest) another mile at 9:38. Heart rate for intervals around 150 bpm, lower (by about 5 bpm) than last week even though the speed is about the same.

December 2, 2013 (Monday) [3.3 miles]

Wanted to sleep in this morning, I deserved a rest day. I decided a short easy run would allow me to recover without having to rest completely. Besides, I have all that turkey to burn off from Thanksgiving.

December 1, 2013 (Sunday) [4.6 miles]

Extended route around the YMCA after my swim to include a 90 foot hill. Legs pretty tired, but kept the pace easy and comfortable for the surface conditions.

November 30, 2013 (Saturday) [10.3 miles]

Too busy shopping on Black Friday to get a run in. Leg muscles not as fresh as normal after a day off. Off is relative, since I spend lots of time standing around in lines. Nice easy pace for a long run, no problem getting in mileage at a slow pace (average 13 min/mile).

November 28, 2013 (Thursday) [8.4 miles]

Woke up late, so no organized turkey run this morning. Instead I completed a tempo run with a best 10 km at 11 min/mile pace. Weather is mostly cloudy, just a perfect fall Thanksgiving day.

November 27, 2013 (Wednesday) [5.3 miles]

Slow easy recovery run. No rain predicted for the next few days, even though earlier in the week there was a 70% chance. Long weekend for Thanksgiving, hopefully I can get some quality daylight runs logged for a change.

November 26, 2013 (Tuesday) [7.6 miles]

No track workout this week due to Thanksgiving. I'd rather run in the morning anyway. Some 1 mile repeats at 8:29, 8:59, and 8:49 with a half mile rest between sets. I could really feel my hips muscles getting a workout. Rain predicted for Thanksgiving day, so I'm not sure if I will be joining any organized runs.

November 24, 2013 (Sunday) [4.4 miles]

It's been 3 weeks since my last swim (normally weekly), but I was still able to complete 2000 yards. Not much energy left for the run, but I consumed an energy gel since I knew I would be tired. 34 miles this week, hope to get back to 40 miles until the taper for the Half Marathon at the end of next month.

November 23, 2013 (Saturday) [11.3 miles]

"I can see clearly now, the rain has gone, I can see all obstacles in my way. Gone are the dark clouds that had me blind. It's gonna be a bright, bright sun-shining day" (Johnny Nash). A few puddles left, but the sunshine was drying most of the wetness. Great run, felt strong the whole way. Pace fairly consistent (average 12:40 min/mi), and wanted to go longer, but my weekly mileage total (33 miles) would not justify too long of a run.

November 22, 2013 (Friday) [3.3 miles]

Cold this morning, just wanted to stay in bed and take a rest day, but since I was already awake, no excuses. Muscles still tight, even though I did an easy run yesterday. Streets were mostly dry, but I did not have much energy, so kept the short and slow. Ground was cold and even though I was wearing long tights, my feet took a while to warm up.

November 21, 2013 (Thursday) [4.6 miles]

The rain is here. Light drizzle when I started, and light showers at the end. Since this was a recovery run, kept the pace slow. Temperature was actually quite warm to be wearing a rain jacket, but once the jacket was soaked, it did not provide much warmth.

November 20, 2013 (Wednesday) [6.6 miles]

No track workout this evening. Instead I go for a faster run in the morning. Average pace 11:20, with the faster mile split a 9:45. Felt great right from the beginning which is usual as it normally takes me several miles before feel good. Street were dry, which always makes it easier to go fast.

November 19, 2013 (Tuesday) [4.0 miles]

Muscles a bit stiff from Sunday's race. I probably should have did some light exercise yesterday like bicycling to keep things loose. Ground a bit wet from overnight drizzle, but not many puddles. Slow start, but as each mile passed my muscles were not as stiff and I was able to pick up the pace until the end.

November 17, 2013 (Sunday) [13.2 miles]

Silver Strand Half Marathon. Now I remember why I didn't enjoy the course. The weather was perfect, sunny, but cool. I took some time to enjoy the scenic beach views while I was squinting with the sun in my face. The start funneled into a small timing area, so I just waited for the crowd to go through and started in the back. First mile split 11:24, nice and slow. I picked up the pace as best as I could for the surface conditions, which had a little texture. Surface was actually nice the first 6 miles. Peak distance paces as follows, 1 mile (9:35), 5K(10:24), 10K(10:34), 15K(10:59), 10 mile(11:07). Overall pace 11:48. Just after mile 10, we entered the Naval Radio Receiving Facility. The asphalt around the security gate (about 50 feet), was well worn, and extremely rough. I baby stepped through this, but I knew I would have to exit out after a few miles. The path to the turn around was also rough, so I was not able to maintain the faster pace I had earlier in the race.

A quarter mile before the turn around was so rough, I had to slow to a 17 min/mile pace, which added up to a rough half mile and several minutes lost. After the exit, we return to normal street conditions, and headed into the finish on smoother asphalt (paved from 2 years ago), and I can finally increase my speed finishing at around an 8 min/mile pace. The main reason I wanted to do this race was to get the medal, which is really nice, but also really small.

November 15, 2013 (Friday) [5.2 miles]

I was thinking of running on Thursday during lunch, but with the Half Marathon on Sunday, a little extra rest would be good. Still a slight chance of rain over the weekend, and this morning it was cloudy and windy, so a change from the clear sunny blue skies is definitely coming. Rest day tomorrow in preparation for the race on Sunday.

November 13, 2013 (Wednesday) [5.8 miles]

Another evening track work out. This time, I didn't warm up as hard. The main focus today was candence. I naturally have a fast cadence, and we were given an opportunity to determine our rate during the workout. My normal run is around 90 RPM. I experimented with faster rates, and even had one interval at 130 RPM. My legs were pretty tired at the end. Surface texture is still a little rough, but I'm getting used to it. The surface is also cushioned (about 1 cm), but I can't feel that.

November 12, 2013 (Tuesday) [5.4 miles]

I had thought about running during lunch time again since I enjoyed the sun so much yesterday, but I woke up early enough to not have an excuse. Turns out it was cloudy all day at work, so the morning run was nice since it was clear and I could see the stars. Hopefully the two short runs this week will leave me feeling more refreshed on the track tomorrow. Last week's 8 mile run the day before track left me tired.

November 11, 2013 (Monday) [4.0 miles]

Woke up late this morning, so I decided to run during my lunch hour. Temperatures in the morning are still low, but afternoons are warm and sunny. I found a park with a water fountain, but I cannot run too long anyway due to work. At least if it's really hot, I have a place to get some relief.

November 10, 2013 (Sunday) [7.6 miles]

Interesting weekend. I woke up Saturday with an elevated heart rate, so I decided to limit the exercise. I ended up doing ladder climbs while trimming the tree. This morning my heart rate was better, but when I got to the pool, it was closed due to a chemical imbalance. I drove to the beach, not knowing the tide level, but was lucky it was a 2 foot low tide. I ran from La Jolla Shores to La Jolla Cove, but took the Coast Walk Trail to be different. Finished up my run on the beach sand, and I could feel my quads hurting from the ladder climbs the day before. Mileage way down this week to 27 miles (has been around 40). Next weekend the Silver Strand Half, so I'll try to take it easy the next few days.

November 8, 2013 (Friday) [6.0 miles]

Nice easy run in preparation for the weekend. With the Silver Strand Half Marathon coming up in 9 days, I'm starting my taper. I don't expect to break my PR, but hope to go faster than any Half this year.

November 6, 2013 (Wednesday) [5.3 miles]

Too many changes to a workout routine makes for a difficult run. Different time (evening), surface (textured track), warmup (structured exercises), environment (group run). My warmup from the parking area to the track (half mile) went pretty well. My feet were a little sensitive after working all day (mostly sitting). Another 2 miles around the track with a few stride outs, but not too fast. I was not used to the warm up exercises, which tired some muscles I don't use as often. By the time we got to the core workout, I could only manage a 9 min/mi pace, and each interval I slowed more, so by the end of the workout I was only doing an 11 min/mi pace. My legs were tired at the end, so hopefully it did some good.

November 5, 2013 (Tuesday) [8.2 miles]

My resting heart rate was much higher than normal (62 bpm) yesterday morning, indicating I'm over trained. I guess my weekend warrior routine got to me. Felt much better this morning (51 bpm), but started a little later than normal. Each mile split was getting faster, but I had to stop because of the time. Felt refreshed afterwards.

November 3, 2013 (Sunday) [2.8 miles]

Tired legs do not help in having a good swim. My muscles have been depleted from yesterday's long run, I didn't have much energy to run after my swim, but went anyway. The short, easy run will help keep my muscles loose, so that I can run tomorrow.

November 2, 2013 (Saturday) [14.1 miles]

What a difference a rest day makes. Felt strong right from the beginning, and kept a 12:30 min/mi pace through the entire run. Even though I had not run this distance since July, I felt good, since the weekly mileage didn't really increase much from the previous weeks. Nice to know I can still easily go the half marathon distance any time I want. Next week, back to the track workouts to get some speed back.

October 31, 2013 (Thursday) [8.5 miles]

182.9 miles for October, 31 consecutive run days, minimum run of 4.1, maximum 8.8. A well deserved day off from running tomorrow, although I may ride my bicycle to get some exercise. The previous easy run days allowed me to recover enough to go a little longer and faster this morning.

October 30, 2013 (Wednesday) [6.0 miles]

After a rain storm passes, the streets are nice and clean, but along with that is often cold air. I had to break out the long sleeves and gloves this morning as the temperature dipped into the Celsius single digit. I haven't done any speed work since Saturday. I'm just trying to finish off the month of consecutive runs without feeling too tired. I picked up the pace slightly on a few intervals, but nothing to elevate my heart rate much.

October 29, 2013 (Tuesday) [5.0 miles]

Sound of heavy rain woke me up early this morning. Still before my normal wake up time, so I stayed in bed. I took the day off work, so if I had to, I could run during the day. After a half hour, I was still awake, but the heavy rain seemed to have stopped. I enjoy quite early morning runs, so off I went, knowing that there was still lingering moisture. Streets were very wet, but nice and clean, as the heavy rain washed most of the small rocks away. Light showers on the early part of the run, but by the time I was finished, skies were clearing slightly. Just a few more days to the end of the month. Looking forward to that rest day.

October 28, 2013 (Monday) [4.3 miles]

When I woke up, I could hear the rain coming down. Not hard, but I knew I was in for a wet run. Wearing the rain jacket kept most of the water off, but blocked the air flow. There was drizzle, light rain, and wind. At times I was slightly over heated, and other times when the wind picked up, a little cool. If it's wet tomorrow, I may skip my speed workout.

October 27, 2013 (Sunday) [4.7 miles]

Pool opened a little late this morning, so I went for a run first. I decided to explore a little, but my route deadended, I guess the satellite view doesn't show the locked gate. Business parks are so nice on Sunday, no one is working, and the streets are empty. Mileage down this week to 38, but at least I don't feel as tired. Hopefully I can get the miles back next week.

October 26, 2013 (Saturday) [6.4 miles]

Feeling much better this morning, but being a weekend, a chance to be different. I decided to give my feet a rest, and focus on a tempo run. No place easier than the beach, so off to La Jolla Shores. I managed to perform a best 10K distance at 1:02:15, a 10:01 min/mile. Good workout, but I had to do 3 loop on the beach.

October 25, 2013 (Friday) [4.2 miles]

Feeling much better this morning than yesterday. Still taking the runs easy, but was slightly faster than the day before. Still sticking to the easy 4 miles a day until I feel strong again.

October 24, 2013 (Thursday) [4.8 miles]

Woke up late this morning at 3 am, normally 2 - 2:30. Legs were sore, and I already knew I would not be able to go long because of the time. I'm so close to capping off the month with daily runs, so don't want to give up now. I was hoping I would feel stronger and faster after a few miles, but that never happened. Minimum length of my runs this month have been 4 miles. Maybe I'll just end the month with a bunch of 4 mile runs.

October 23, 2013 (Wednesday) [4.9 miles]

I was reading my blogs from last year when I also ran every day of the month. Seems like the next week will be pretty tough. Today is the 1st year anniversary of my GPS watch. I'm not running as fast as last year (at least overall pace), but my intervals are faster. I may have to ease back on the mileage if my legs don't feel better. I miss my long weekend runs, where I'm running in daylight. Of course there's more wildlife before sunrise. I passed by a pair of raccoons this morning, within 10 feet, closest I've been to these creatures.

October 22, 2013 (Tuesday) [7.3 miles]

A good night's rest, but my legs still don't feel as fresh as I would like. I decided to wear my heart rate monitor to record my intensity on the speed intervals. As in the past few weeks, a mile warm up with some short stride outs, and an all out 400m. Didn't feel as fast as last week (at a 6:37 pace I wasn't), and I could not muster up the strength for the next 400m. For the first mile interval, I went pretty hard, especially the last quarter, where I had my highest heart rate of 169 bpm. The mile split was my fastest this year at 8:08 with a 160 bpm average. Normally I would rest only a half mile before the next mile interval, but I was so tired I took a whole mile to recover. The next mile interval does not go as fast, 9:04 (154 bpm). Another mile rest, and I try another interval, but cannot get the speed, so I decided to head home and very slowly.

October 21, 2013 (Monday) [6.0 miles]

Same easy run as last week, except it was very foggy. The ground was damp, just enough to make my soles doughy so more little rocks were sticking to my feet. Another slow start, and I had to run most of the route slower in order to maintain a light enough touch so my soles were comfortable. Only ten more day this month!

October 20, 2013 (Sunday) [4.4 miles]

Great swim today, so energy levels were high. Taking it easy on the run, but there was one section on the smooth sidewalk that I couldn't resist picking up the pace. Just for a half mile at a 9:20 pace, but it felt good. Weekly mileage slightly up at 43.6. Trying to keep around 40 for the rest of the year (10 weeks), which would put me over 1900 miles this year.

October 19, 2013 (Saturday) [6.8 miles]

I didn't feel like going long, or strong enough to take on the trails. Instead I surveyed the beginning part of the SD Holiday Half Marathon coming up in 70 days. I parked my car at mile 2 of the course. Although the race is promoted as a 714 foot net drop, I found there are a few hills at the beginning, and one that not so easy. I covered 3.4 miles of the course, and in general the asphalt is pretty good. I was expecting the bike path to be smooth the entire way, but the beginning is a little rougher than I expected. Bike path starts at mile 2.2, so I should still be fresh and strong. So that leaves mile 3.4 to 7.9 that I have not covered. Not sure I can cover that in one run, but that will be another day.

October 18, 2013 (Friday) [5.5 miles]

My feet are still a little tender, not sure if it's because of the consecutive days of running, or my skin is actually thinner from wear. Another easy day as my leg muscles are still feeling heavy. Full moon this morning makes for a great pre-dawn run.

October 17, 2013 (Thursday) [7.3 miles]

Culumlative fatigue has finally kicked in. I wanted to do a fast, longer tempo run, but settled for a slow easy, no-so-long run. I tried to stay away from the smoother streets, so that I would be able to focus on my form. The full moon was nice to light up the early morning before sunrise. I might take a few more easy days, in hopes I feel fresher.

October 16, 2013 (Wednesday) [4.8 miles]

Consecutive runs days: 18. I know I can go 30, but can mix speed work in at the same time? Super easy run this morning. I'm finding that if my easy runs are not easy enough, then I won't recover enough for the next day's workout.

October 15, 2013 (Tuesday) [8.8 miles]

I woke up this morning not really motivated to run, but since I was up early, no excuses. Tuesdays are speed intervals days. A bit slow in the mile warm up, but my first 400m goes well, a lap around the (virtual) track in 1:32 (a 6:08 min/mi pace). That's the fastest (measured) I've run barefoot. The next 400m is much slower at a 9:07 pace, but the ground is rougher, so it's not a good comparison. My mile intervals are 8:19, 9:28, 8:24, 8:53. One extra interval this week because I felt so good. Surface texture really make a difference in how fast I can go comfortably.

October 14, 2013 (Monday) [6.0 miles]

The nice thing about the temperature scale in Celsius in you know when it's single digit it's cold. This morning was 9°C (48°F). I broke out the long tights and gloves since this was going to be an easy run and I wouldn't be producing much heat. The first mile was slow, but the next mile was worse. I was thinking maybe my body had too much of this consecutive days of running (now 17). I was ready to cut the run short when at 2.5 miles, I started to feel good again. As I entered the park to get some water, I decided to run on a dirt trail, even though it's still dark. Not using my flashlight and feeling the ground, I had to slow way down (20 min/mi) in order to be comfortable. I didn't make it all the way around as I was starting to feel I was working my muscles too much. Back on the asphalt felt better, though my legs are still not moving fast. Still thinking I might have to cut my run short again, but as I got closer to home I started feeling good enough to add the extra loop to finish the planned route. It also helped that daylight was breaking (I'm off work today, so I got a late start).

October 13, 2013 (Sunday) [4.1 miles]

Easy swim, easy run. My body needs recovery time and if I don't go easy enough, I'll feel it the next day. Feet feel much better this morning, but I was going slow to make sure my form is right. 42 miles this week, right where I want to be.

October 12, 2013 (Saturday) [6.3 miles]

My run started out great, daylight, fast warm up (11:44), next mile split 9:30, next split with a water stop is 10:56. My feet seemed more sensitive than normal (a sign of tired muscles), but I was hoping it would go away after I was all warmed up. After mile 3, the asphalt is a little rough, normally I have no problems, but today, I had to slow down. At mile 4, there's a nice smooth section for a mile, but I couldn't seem to get my legs speed back. At that point, I knew I had to cut my run short from my original planned 8 miles. At least I got in 2 miles at a 10:15 pace average.

October 11, 2013 (Friday) [5.2 miles]

Another long sleeve morning, temperature was 49°F by the time I was done. Easy recovery run, though I am noticing that my weekly mileage is still going up. I should keep it under 50 miles, even if I have to take a day off.

October 10, 2013 (Thursday) [8.3 miles]

I rained quite a bit last night, so I knew the streets may be a little wet. A few clouds out, and still a chance of rain. The temperature was 53°F, so I wore a long sleeve shirt. A few patches of water, and some streets were wetter than others. I started out and a good pace, and felt strong. I kept a half marathon pace for most of the run. The last mile I could tell it has just rained, as the street were very wet. Lots of loose rocks from the potholes, so I had to be extra cautious during the run. My best pace for 7.0 miles at 10:54, 10K was 10:45. Pretty much same speed as last week's tempo run, but longer and harder due to the road conditions.

October 9, 2013 (Wednesday) [4.6 miles]

Approaching rain storm makes for a windy run. The chance for rain in the morning was low, and when I started, everything was dry. No major rain showed up on the radar, so I expected to have a dry run. I woke up late, and was considering taking a rest day, but I knew I'd feel better once I started running. I couldn't go too long because I started late, so I figured around 4 miles would be good, given I was on a recovery run and my pace would not be that fast. At mile 3, I felt a mist in the air, and knew that I could starting raining at any time. I was about a quarter mile from home, when the pat-pat of my feet became splat-splat. My legs were getting soaked as well, and I felt the chill on my quads. A little wet in the end, but not soaked.

October 8, 2013 (Tuesday) [7.8 miles]

I've been doing so well the past few weeks with each week's intervals getting faster. The effects of culumulative fatigue are starting to kick in, so I could not get my legs to move as fast as I wanted. Earlier this year when I was training for my marathon, I got slower each week as the mileage went up. At 40 miles per week, I'm at a good weekly mileage and don't plan to increase much. At least I was able to complete 3 x 1 mile intervals, instead of 2 (last week).

October 7, 2013 (Monday) [6.0 miles]

Day 10 of consecutive run days. I could use a rest day, but easy runs are suppose to allow partial recovery. A few more days, and my body will adjust, as it did last year when I ran for 30 consecutive days (also in October).

October 6, 2013 (Sunday) [4.2 miles]

My swim was very slow as my kick was weak due to my tired legs. The run afterwards went well. The hot and dry weather conditions dried out my feet quickly, and I had plenty of spring in my legs. I had to keep reminding myself that this is suppose to be an easy run.

October 5, 2013 (Saturday) [8.1 miles]

Felt like taking a rest day this morning, as my legs were a little sore. Weather is suppose to be hot and dry, so if I wanted to get a run in, I should start early. I left when there was just enough daylight to see. I had forgotten how easy it is to run when you can see were you are going. I can go faster when I can actually avoid things on the ground by seeing them first. First mile split was 12:36, but by mile 4 the split was 10:16. Next two splits are 10:04, 10:26, and my average is well under 11. I felt my legs starting to hurt, so the last few miles I started slowing down (11:00, 11:08). Overall pace was 10:50. I still have some work to do to get to my pace I was at a few years ago.

October 4, 2013 (Friday) [5.4 miles]

Seven days in a row of running (last time in July). When I woke up this morning, my legs were a little sore. I wanted to just take a day off, but I was up early, so no excuses. Slow pace the first mile, but as each mile passed I felt better and slightly faster.

October 3, 2013 (Thursday) [6.0 miles]

If I keep my runs short, I should be able to run every day this month, like I did last year. A short 4 mile tempo run at 11 min/mile. Didn't go too hard, but with the mile warmup and cooldown, that's the longest I can do and still have energy to run the next day.

October 2, 2013 (Wednesday) [5.3 miles]

I normally rest on Wednesdays, but since the workout was short yesterday I wasn't too tired this morning to run. I.e. I woke up early enough to get a run in.

October 1, 2013 (Tuesday) [5.9 miles]

A few short (like 5 second) stride outs during to warm up felt pretty good. Similar workout as before, a hard 400 m (6:28 min/mile pace), but I couldn't repeat as I did in the past few weeks. The mile goes well, a record this year at 8:18 min/mile. A long mile recovery, and I do one more mile interval at 8:52. That's the workout, keeping it short in hopes I can run tomorrow. Last year in October I ran at least 3 miles every single day. Most runs were short, but I wanted to see if I could handle the rigors of marathon training.

September 30, 2013 (Monday) [4.7 miles]

Brrr...53°F this morning, time for the sleeve shirt again. Easy run in preparation for more speed work tomorrow.

September 29, 2013 (Sunday) [3.6 miles]

Great swim, legs felt strong. Run afterwards didn't go as well. My feet were a little sensitive at the beginning, so I had to change my stride to be shorter and quicker. Doesn't help that the skin on my feet were soaked with water. After a few miles, my feet dried out, but my legs felt tired so I did not run very long.

September 28, 2013 (Saturday) [10.5 miles]

In preparation for my next race in December, I tried out part of the course. The Holiday Half Marathon finishes at Torrey Pines State Beach, and follows a bicycle path most of the route. I was a little concerned about the condition of the course surface, since I had not been on this route in years. I'm glad to report that conditions are pretty good.

September 26, 2013 (Thursday) [7.3 miles]

I had to rest yesterday, my body was so wiped out. This morning, my legs were a little sore, but my resting heart rate was back to normal. Slow tempo run of 6 miles, more like Marathon pace, averaging 11:30 min/mile. A bit windy, so I had to struggle into the head wind. I have to think about what races I want to do next year as some of the best deals are available now.

September 24, 2013 (Tuesday) [9.3 miles]

Not as rested as last week, but I still need to work on my speed. The warm up mile feels pretty good, and for my first quarter mile I go all out and manage a 6:43 pace. I wore my heart rate monitor this run, and registered 160 bpm average for this interval. My next quarter is 8:30 (@150 bpm). For the full mile interval, 8:52 (149 bpm). Attempting to repeat last week's workout of 2 x 2 mile does not go well. Although the shorter intervals were faster than last week, I can not seem to get the speed I need to beat last week's pace and can only muster 10:15 and 10:49 (@140 bpm). I am wiped out after the last two miler, and cut my workout short.

September 23, 2013 (Monday) [4.1 miles]

Still feeling the effects from the trail run on Saturday. Rest day yesterday with a 2400 yard swim. Legs felt pretty good this morning. Temperature cooling down at 57°F, so I wore a sleeved top for my run, something I haven't done in months. Clear skies with light from a near full moon overhead made for a tranquil run.

September 21, 2013 (Saturday) [7.8 miles]

Back to the trails. Weather is cooling off, now that summer if official over. Drove to the Canyonside Community Park so that I can start at the trail head and compete the Sycamore crossing loop, which I have never done before, running or bicycling. Average pace was pretty slow, and I was stopping for lots of pictures as well. Good workout, my legs were pretty sore at then end.

September 20, 2013 (Friday) [3.3 miles]

I thought with the easy run yesterday that I'd have no problems this morning. I lost my quick steps, and my legs felt heavy. Very slow run at 16 min/mile average.

September 19, 2013 (Thursday) [7.3 miles]

Much needed rest day yesterday. With the weekend coming up, easing back on the intensity to be able to run more consecutive days. Great run this morning, legs felt fresh, and the easy run ended up being a 12 min/mile average without even trying hard.

September 17, 2013 (Tuesday) [10.6 miles]

More speed work this morning. The mile warm up felt good. The first quarter mile, I went all out at a 7:11 min/mile pace. Next quarter (on rougher surface) was 8:54. Then I ran a mile fairly hard at 9:14, followed by two 2 mile intervals at 9:29 and 9:34 pace. Last interval, I could only maintain for a half mile at a 9:16 min/mil pace. My best barefoot Half Marathon was a 9:45 pace, so looking good to improve.

September 16, 2013 (Monday) [5.6 miles]

Busy weekend driving up to Santa Barbara and back (4 hours each way). I did get some exercise playing at the beach, so not a total lost. Somewhat sluggish this morning, pace was slow, but I felt better after mile 4.

September 13, 2013 (Friday) [9.2 miles]

Friday the 13th. No black cat sightings, but I saw a skunk, and for the first time, a live mouse in the middle of the road. Tempo run was hard, I could still feel some muscle fatigue from the speed workout on Tuesday. I wanted to go another mile, but did not want to risk injury. 7 miles at 11:30 min/mile, with the fastest mile split (10:51) near the end of the tempo run.

September 12, 2013 (Thursday) [5.4 miles]

Nice easy run in preparation for tomorrow's longer run. I took a day off yesterday since I was a little tired from the speed workout the day before.

September 10, 2013 (Tuesday) [10.5 miles]

Cooler this morning, just the right temperature for a good run. Started back my speed training, a couple of quarter mile sprints at 8-9 minute/min pace, followed by a mile at 9:52. I got to the park to get some water at mile 3.5, and the water was off. Checked another fountain, and dry as well. OK, I just headed off to the next park (though that would be 6 miles before water). Next intervals, 1.5 miles at 10:14 and 10:28 pace. A final mile at 9:58, caps off the workout

September 9, 2013 (Monday) [5.7 miles]

Starting to get cooler in the morning, a comfortable 67°F. Easy run to keep my legs loose for tomorrow's speed workout.

September 8, 2013 (Sunday) [3.8 miles]

Back to my normal routine, swim 2000 yards, followed by a short run. Swim went well, and I still had energy for the run. Did a short interval for 400 yards at 8:30 min/mile pace. Have not run this fast for weeks. Much cooler this morning, so it was easier to run fast. Sun was out bright, heating up the black asphalt which warms my feet.

September 7, 2013 (Saturday) [10.3 miles]

The heat just doesn't want to go away. I started at day break when there was just enough light to see. Humidity still high at 87% with a temperature of 68°F. I'm pretty much recovered from last weekend, but unless my weekly mileage goes up, my long run should not be too long. I kind of exceeded the recommend distance today, but I like running in double digits.

September 5, 2013 (Thursday) [4.2 miles]

Still warm in the morning at 70°F, and it looks like that trend will continue for a while. Easy run this morning to recover from yesterday's faster workout. The slow weekend runs didn't seem to do much damage, even though I logged in quite a few miles.

September 4, 2013 (Wednesday) [7.3 miles]

Super easy and short bicycle ride did wonders yesterday. Felt strong the entire run, and was moving pretty quickly, averaging 11:30 min/mile. That's about the pace where I left off before all my races the past several weeks. With the next race in a few months, I can focus back on my speed again.

September 2, 2013 (Monday) [3.9 miles]

Easy recovery run in Anaheim. Details in Race Report.

September 1, 2013 (Sunday) [13.1 miles]

Second leg of Dumbo Double Dare, Disneyland Half Marathon See Race Report.

August 31, 2013 (Saturday) [6.2 miles]

First leg of Dumbo Double Dare, Disneyland 10K. See Race Report.

August 28, 2013 (Wednesday) [4.5 miles]

I was trying to find the north entrance to the park I visited yesterday, but could not find it. I ended up going through the main entry, and following the path out. Turns out the narrow 2 foot wide path is between a fence and a hedge, so unless you knew it was there, you would have trouble finding it. At least it's paved, and clear of overhanging branches. Now I know.

August 27, 2013 (Tuesday) [3.8 miles]

Keeping the runs interesting, since I'm not focused on speed. Went to a different park on the south west side of my home to get water. I don't often go in this area, since it mostly cul-de-sacs, with no through streets, just perfect for my shorter runs.

August 26, 2013 (Monday) [4.7 miles]

Disney is just days away. Because I will be running 19.3 mile this coming weekend, I don't want to run too much this week. Keep things short and easy for a few days.

August 24, 2013 (Saturday) [10.5 miles]

Last long run before Disneyland Dumbo Double Dare next weekend. I took yesterday off from running, but did a longer bicycle ride (15.4 miles). Trying not to get injured in any way. I know if I run too many days in a row, that accumulative fatigue will make it more likely to get an injury. Rest from running tomorrow as well, though I will swim.

August 22, 2013 (Thursday) [3.7 miles]

Starting to feel like normal again with all my muscles in tune. Full moon run was nice, as the sky was clear and I could see the stars. Keeping it short and easy, hopefully I can go longer tomorrow.

August 21, 2013 (Wednesday) [5.8 miles]

I finally was able to get in my short, easy, spin bicycle ride in yesterday in my newly modified bike shoes. Seems to make a difference, as this morning I went longer than I expected. Good pace, about a minute slower per mile than Sunday's race. Not much time left to get ready for DDD.

August 19, 2013 (Monday) [2.7 miles]

I wanted to go for a easy bicycle ride to help me recovery from yesterday's Half Marathon. As I was getting ready, I heard some thunder, then 10 minutes later the rain came pouring down. OK, no bike ride. I always like running in the rain anyway, so I went for a short run-walk at an easy pace, splashing through the puddles.

August 18, 2013 (Sunday) [13.3 miles]

A good training run this morning, just happens to be the AFC Half Marathon race. First few miles were about the pace I ended up finishing at, so I held a solid 11:23 min/mile for a 2:29:06 finish. Fastest Half Marathon this year, but I've only done two others so far. Much faster than last year's AFC, since I wasn't recovering from any injuries. Not much soreness, but I wasn't pushing too hard. The finish area is pretty rough asphalt, but this year it did not bother me at all. The previous two years it was painful to get through the section to the grass. Next stop Disneyland.

August 16, 2013 (Friday) [3.6 miles]

I'm not sure if all this rest is helping or not. Less muscle soreness, but no spring in my steps. I was hoping to go further this morning, but wanted to play it safe.

August 14, 2013 (Wednesday) [5.1 miles]

Continuing my cautious training and every other day running, I was able to go a little further without noticing much discomfort in my left calf. One more run on Friday before the race on Sunday. Pace was a bit faster today to try to keep my fitness level higher.

August 12, 2013 (Monday) [2.9 miles]

Not very consistent on the running this past week. My left calf has been a little sore, so I'm trying to make sure it is in good shape for Sunday's AFC Half Marathon. Too much rest is bad too, so a short run this morning, stopping before anything hurts.

August 10, 2013 (Saturday) [8.0 miles]

My left calf was a bit sore yesterday, so an additional rest day as a precaution. That calf has given me problems over the last few years, mainly when I go too hard. Better to rest, than risk injury. As a recovery pace run, I decided to run with some slower runners who were doing a 3 minute run, 1 min walk routine. Overall pace was about what I would have been doing anyway, but for the walk period, I just ran slow. Lots of races coming up in the next few weeks, so rest is important.

August 8, 2013 (Thursday) [6.6 miles]

The high intensity workouts are starting to get to me. I'm taking longer to recover as I feel the effects of culmulative fatigue. I been through this before when training for my Marathon. Time to ease back. I have the AFC Half Marathon coming up in 10 days anyway, so it's a good time to taper, in both distance and speed.

August 6, 2013 (Tuesday) [10.3 miles]

I was so sore yesterday that I didn't even want to ride my bicycle. A little bit of soreness this morning, and the first 400m stride out goes slow, but the next one is at a 8:02 min/mi pace. Today's intervals, 3 x 2 mile at 10:33, 10:41, 10:51. I need to ease back to begin my taper for the AFC Half Marathon in only 12 days away. If I feel good that day, I might be able to break my barefoot PR for this course at 2:17.

August 4, 2013 (Sunday) [2.7 miles]

Muscles really tight from yesterday's workout. Did not feel like running after swimming, but it's good training, so I went anyway. Not a bad pace, given how sore my quads were. I'll likely take a day of tomorrow from running, and do a light bicycle ride.

August 3, 2013 (Saturday) [10.4 miles]

I felt like I needed a change this morning, so I headed off to the trails. The trail head is 1.4 miles from my home, so it makes for a good warm up. The trail down into the canyon is rocky and steep in section. This is the first time I went down this trail head with my GPS watch. 0.6 miles in 17 minutes, slower than a walking pace. At the canyon floor, the trail is mostly dirt, with only a few rocky sections, so I was actually able to run most of it. I got dis-orientated on a new trail, and ended up at the waterfall, but on the wrong side. I crossed the boulders to get to the side I was more familiar with. Only problem was that I didn't bring any water since I wasn't planning to go that far before reaching the park with the water fountain. It would be 6.8 miles before I could get a drink, good thing it wasn't very hot. I decided to head back home on the streets, even though it was an additional mile or so. My muscles were so trashed from the trail run, that I couldn't run fast anymore. Turns out my best mile split was on the trail on a smoother dirt section. Overall trail run pace was 18 min/mile for 5.5 miles. The best part, no bruises.

August 2, 2013 (Friday) [4.5 miles]

Recovery runs should allow the body to heal, so off I went, slow and sore. I wasn't expecting to go fast or far, but around 2.5 miles, where I should have been heading home, I actually felt much better. Feeling much looser and a bit faster, I added an extra mile to my run, and felt refreshed at the end.

August 1, 2013 (Thursday) [10.3 miles]

Some days are better than others, today was OK, not fast, but not slow. Tempo run for as long as I could go, which ended up as 8 miles at 11:53 pace. I wanted to go faster, but my legs did have the energy. I actually felt better at mile 8 than mile 4, and I probably could have gone longer, but didn't want to over do it. Eyeing an Olympic distance triathlon in October, but out-of-town. I haven't done triathlon training this year because of all the focus on the Marathon.

July 31, 2013 (Wednesday) [3.2 miles]

Wow, another month gone by. So after 2 months since my marathon, I'm feeling no ill effects from the longest single run I've done in my life. Need to start planning my workouts since I have several races coming up in the next 4 weeks. The hard workout yesterday certainly made running this morning more difficult.

July 30, 2013 (Tuesday) [8.6 miles]

I was going to run Monday, but felt like I needed a break, so I rode my bicycle for 16 miles (only the second time since my marathon almost 2 months ago). This morning I felt very strong, and my warm up mile was much faster than normal. My first two 400m sprints were fast as well at a 9 min/mi pace. I was planning on continuing my one mile intervals, but after the first mile I had enough energy to go a little further, so I ended up doing 3 x 1.5 mile at 10:05, 9:33, and 9:38. Faster than last week, a good trend to follow.

July 28, 2013 (Sunday) [3.2 miles]

My legs were sore and stiff this morning from D3(Dumbo Double Dare) training. I found it hard to kick during my swim, and was questioning if I could run afterwards. I start my run anyway, knowing that a slow recovery run would benefit more than just resting. I felt better and faster as each mile passed, and added a little extra at the end because I felt so good. This will be my fifth consecutive 30-something mile week, which seems to be a good distance for me.

July 27, 2013 (Saturday) [14.4 miles]

Keeping a slow pace, and ignoring my mile splits, I completed the planned distance. Of course the pace was so slow, I'd barely make a 3 hour cut-off time for a half marathon. It's good to know that I can finish a half marathon after running a 10K the day before. I can safely go back to my speed training, as long as I keep my weekly distance around 35 miles per week.

July 26, 2013 (Friday) [6.6 miles]

Running out of time to train. I have two events to train for, in 3 weeks, the AFC Half Marathon, which I was hoping to run fast. In 5 weeks, the Disneyland Double Dare, 10K Saturday, followed by a Half Marathon on Sunday. I pretty much ruled out that I would be as fast as I wanted in AFC, since my track workouts showed that I've lost quite a bit of speed. I need to focus on the multiple day run. Slowing the pace way down to the pace I was using for marathon training, I did a super easy 6.6 miles. Tomorrow, I hope to run 13 miles, which would gauge my current fitness level.

July 24, 2013 (Wednesday) [4.1 miles]

Felt pretty good this morning, not strong or fast, but not sore either. Easy recovery run was slower than I would have liked, but a good run where each mile felt better.

July 23, 2013 (Tuesday) [9.7 miles]

No more track workouts, I know my pace is slower, and it's too late to improve much with the AFC Half coming up in 4 weeks. The weekend warrior workout wiped me out, and I had to take another rest day. Today, a few warm up 400 m intervals, followed by 4 x 1 mile repeats (10:00, 11:02, 9:54, 10:34). On my first mile interval, a few runners were just starting out, one in front, and another behind me with a dog. The guy in front was not moving much faster than my current pace, so I tracked him down and passed. Turns out for that 400 meters, I increased to a 8:53 pace. The other faster mile split (9:54) came on a very straight, smooth, new repaved section of the street. Hard to keep the splits consistent, due to the varying terrain, but a good workout, just shy of double digits.

July 21, 2013 (Sunday) [2.6 miles]

Yesterday's workout really wiped me out. My swim was slow, but steady. My legs felt heavy at the start of my run. The second mile split ended up slower than the first, so I just cut the run short.

July 20, 2013 (Saturday) [11.3 miles]

After 11 consecutive days of running, I deserved a day off. Muscles felt tight this morning, but every mile split was faster than the previous, at least until my second water stop/refuel at mile 6.5. I could not get my speed back, and it didn't help that the asphalt on my route got rough. I managed to get a few more miles at a slower pace, but once saw my splits getting as slow as my first mile, I decided to call it a day.

July 18, 2013 (Thursday) [8.3 miles]

Good feeling to be running faster right from the start on the warm up mile. Tempo run as far as I could go, which turned out a best 10 km pace of 10:49 min/mi. Overall pace was 11:15, because I stopped when I felt I couldn't hold a faster pace anymore. Best 5 km pace was close to the 10 km, so I held a pretty consistent speed.

July 17, 2013 (Wednesday) [3.8 miles]

Easy recovery run, started slow but never felt much better the longer I ran. I was hoping I'd feel good enough for a longer run, but I guess that will have to wait until tomorrow.

July 16, 2013 (Tuesday) [6.2 miles]

Not a long workout, but hard, I was sweating like crazy. Parked closer to the UCSD track, so I didn't have as far to go after my workout. 1.5 mile warm up through the campus before I headed down to the track. There was a bicycle spin class going on, and a few people on the track, so much more people than last week. I started out with 4 stride outs (peak 100m @ 6:51 pace) on the straights, followed by 2 x 400 m (7:59, 8:14 pace). I thought about stepping up to 800m, but decided to go for a full mile while I had the energy. First mile interval was a 8:23, with the next at 8:39. I was pretty much wiped out by then, so only a mile cool down. Not as fast as last week (pretty much all-out sprints), but more controlled repeatable pace. Using the mile time in a pace calculator, I could do a Half in 2:14:44, and a Marathon in 4:43:33 (wait, that was my best time 25 years ago). My best recent mile was in March 2012 at 7:28, so I still have work to do get back to that speed.

July 15, 2013 (Monday) [5.3 miles]

Slow start as usual, but no pain. Feeling pretty good, but must remember this is a easy run. The mile 4 split was 10:50, so I had to force myself to slow down. I'll have plenty of opportunities to go fast tomorrow on the track.

July 14, 2013 (Sunday) [3.3 miles]

Back to my swim-run training. I missed another monthly Aquathlon last week due to lack of fitness and free time. With today's workout, I got my fitness back, and was able to easily run 3 miles after swimming a mile (actually 2000 yards). The starting run leg pain is nearly gone, so my muscles are finally healed from the marathon. My easy run pace of 12 minute/mile is a good indication I'm getting my speed back. Mileage down this week from last (33.4 vs 39.9), but in the range I need for the half marathon distance.

July 13, 2013 (Saturday) [8.9 miles]

Today's run started out great, no pain, and I was able to run downhill fast. I picked up the pace after the warm up mile, but the splits were not as fast as last week. Still feeling good at the turn around, but I notice my pace slowing (last week I was getting faster each mile). After my second water stop, I can not seem to get my rhythm back, and now my feet are getting sensitive. I decided not to run long, but I still had a few miles to get back home. It's been a busy week, hopefully I can get back to a normal schedule next week.

July 12, 2013 (Friday) [2.3 miles]

Starting sluggish as usual, but after the first mile, I didn't feel any better (or faster). Only 15 hours since my last run, but not sure if that's the reason I feel so bad. Just taking it real easy (and short), hopefully I can go long tomorrow.

July 11, 2013 (Thursday) [5.1 miles]

Back in my house, but I had to start my run at 2 in the afternoon. Warm and slightly humid, but some cloud cover. Light rain this morning, but not enough to clean the streets well. Mile splits were faster each mile, except mile 4, where the asphalt was rougher. Lack of foam rolling the past few days (left it in the house) seems to be affecting my muscles.

July 10, 2013 (Wednesday) [3.1 miles]

Legs feel heavy after yesterday's track workout. My easy runs are actually faster than when I was training for my marathon. Since I took last Sunday off, no Wednesday rest day required.

July 9, 2013 (Tuesday) [7.4 miles]

A little variety this week as my house is getting fumigated. My start and finish will be the corporate exercise room where the showers are located. About 2.5 miles from the UCSD track where I have run before. Since I'm already warmed up by the time I got to the track, I had a little water, and began some intense workouts. I started with 100 meter sprints in the straights. I started out slow (8 min/mi pace), and I increased the length and speed. Peak speed: 100m (6:40), 200m (7:15), 400m (7:54). After the first 400m sprint, I could barely do another (9:00 pace), so I called it a day. I still had to run back 2.5 miles to the start.

July 8, 2013 (Monday) [3.4 miles]

The last time I missed running on a Sunday was back in January when I was recovering from a cold. I was so busy with yard work, that I didn't have time for my normal Sunday swim and run. This morning, I was very tired, but needed to run. Muscles still sore and starting slow, I felt more tired as the miles progressed. I hope I feel better tomorrow.

July 6, 2013 (Saturday) [14.2 miles]

Felt great this morning at the start of my long run. The first warm up mile was faster than normal, and the next mile split was 11:23. The slight downhill at lap 4 was 10:57. Most splits were in the low 11 and high 10. The dirt trail around the park slowed me down to a 11:56. Lap 11 was 10:47, so pace was pretty consistent. Rough road surfaces, as usual, would slow me down. At mile 13, I could really feel my quads getting sore, and a slight pain in my knee once in a while. I was only expecting to go 12 to 13 miles, but I felt good and fast, something I have not felt since the marathon. My 13.1 mile peak was 2:27:46 (11:16 min/mile), the fastest this year. This time would be in the top 5 of all my barefoot half marathons (15 total). I'm getting my speed back, but I only have 6 more weeks of training before AFC Half.

July 5, 2013 (Friday) [4.1 miles]

Recovery runs are hard when your muscles are tight from the previous day's workout. This morning took quite a bit of time to finally get loose. Each mile was about 30 seconds faster, but it wasn't until mile 3 that I finally felt good. Keeping it short, in hopes that I will be able to run long tomorrow.

July 4, 2013 (Thursday) [7.1 miles]

Fourth of July, a holiday from work, and a chance to wake up later. I'm not sure if it was the hard workout on Tuesday, or the yard work yesterday, but my quads were a bit tight this morning. My plan was to run an 8 mile tempo, with a warm up and cool down. After my mile warm up, which included a slight incline, my quads were getting sore. I picked up the pace in an attempt to start my tempo run, but my legs did not want to go. Just after 2 miles, I head into the community park where there is a nice smooth concrete path around the park. I shift into high gear, and sprint this one-third mile section (9:30 min/mile pace). A quick water stop, and my quads seem to feel better. Must have to do with the elevated heart rate. With each mile split, my pace improves, and I go a bit harder. By the 3rd mile split, the pace is 9:40. At this point my quads are hurting, and I'm not sure how much longer I can go this fast. At the next water stop, I can't seems to get back my tempo speed, so I call it a day, and head home. Final tempo run ends up at 3.3 miles @ 10:13 min/mile.

July 2, 2013 (Tuesday) [11.1 miles]

Feels so nice to be able to run long again, and mostly pain free. Interval day, starting with a half mile warm up sprint @9:45 minute per mile pace, followed by 5 x 1 mile interval with a half mile recovery. Splits were ranging from 10:30 to 11 min/mile, and I was able to keep them pretty consistent. Much of the variation had to do with the surface texture of the street. The interval pace average would be at the level of a 2:24 half marathon. I would need to get the pace down below a 9 minute mile if I want to reach my goal of a under 2 hour half. Still have work to do. Although I could probably complete the Costume Party Run half marathon on Sunday, I should continue to focus on my speed, and keeping injury free.

July 1, 2013 (Monday) [3.4 miles]

I was expecting to take a rest day this morning, but I woke up early and felt like I should walk or something. I started walking, but then broke into a slow run. My muscles were stiff, but functional and smooth. As usual the more I warmed up, the faster I ran. Kept it short, in hopes that I can run long tomorrow.

June 30, 2013 (Sunday) [2.7 miles]

Clear and warm this morning, so after my swim at the pool, I decided to go shirtless. My right quad was tight from yesterday's run, but after a mile it was loose enough to not affect my form. The swim zapped most of my energy, so no extra mileage today. This week's total is back up to 30, which is a good level for half marathon training.

June 29, 2013 (Saturday) [10.4 miles]

Summer has arrived, and it's going to be hot today (yesterday's high was 93°F). The morning fog kept things cool this morning, but it was already warm at 64°F at sunrise. The first warm up mile was pretty much pain free. Each mile felt better and faster. I could feel my quads getting slightly sore at mile 4. These were the same muscles that held me back when on the marathon earlier this month. An energy gel at mile 6, because I felt I could go longer today. At mile 8, I was considering running 13 miles, but I know that I should build back my mileage gradually. I'm right on the border line of fitness where I am ready to race another half marathon. Costume Party Run is next weekend, and I could probably finish, but may not want to risk pushing myself too hard. At least with today's run, that pushes my monthly mileage over 100.

June 27, 2013 (Thursday) [5.3 miles]

I thought with the short easy recovery run yesterday, that this morning I'd feel fresh and strong. I woke up later than I wanted, and my muscles were pretty stiff at the start. After the warm up mile, I felt loose enough to try a tempo run. I could only go two mile before I was getting fatigued. Even though I was putting a lot of effort into running fast, the splits were not all that great. I think I'll take a rest day tomorrow before my weekend workouts.

June 26, 2013 (Wednesday) [3.1 miles]

Great workout yesterday, left my muscles a bit tight this morning. A slow easy recovery run. Muscles stiff, but my right leg didn't have much pain. Looks like all that massaging is working.

June 25, 2013 (Tuesday) [8.1 miles]

Swimming (Sunday) always seems to wipe me out the next day. Needed to rest yesterday as my resting heart rate was elevated. Slight pain in my right leg, but after a half mile warm up, no more pain. I started by running some 400 meter intervals, and when I started the third one, it was on a slight downhill, and I went fast, a 7:59 pace. I decided to try to hold my speed as the ground leveled, then started to climb back up. First mile interval was 9:50, and I felt good. On the next interval, I decided to try another mile, but could only manage a 10:28. Some recovery, then a few more 400 meter intervals to complete my workout. As I was in my cool down portion, I felt really good, and added another mile, to try to get my weekly mileage back up to pre-marathon levels.

June 23, 2013 (Sunday) [2.6 miles]

Still trying to figure out the source of the pain in my right leg. May be the vastus lateralis, which is the outer part of the quadriceps group. Form rolling this muscle really hurts, so I'm focusing on that area. Of course there are probably other muscles that were stressed during the marathon three weeks ago. The piriformis stretch I did last week did relieve some pain, but wasn't the magic bullet. I'm sure as I get back into running more, I'll have other issues to deal with. I'll just have to work on the pain, one area at a time. At least this week I'm back up to 20 miles.

June 22, 2013 (Saturday) [5.0 miles]

A late start this morning. I was waiting for clouds to break to be able to run in the sunshine and warm asphalt. The first few steps produce some pain in my right leg, increasing my cadence made the problem go away. I focused on keeping the cadence high throughout the run. Still keeping the distances short, but trying to increase frequency of my runs. Fourth run this week, improved from the last two weeks of 3 day run weeks.

June 21, 2013 (Friday) [4.1 miles]

My right leg still a little sore after Wednesday run, so I decided to take another rest day. There is much less pain after I've been stretching the piriformis muscle, but it appears there are some other tight areas in my right leg, like the IT band. Another encounter with a skunk this morning, but he was in the shadows, and I didn't notice him until we were 10 feet from each other. I stopped, and shined my flashlight, because at first I wasn't sure what kind of object was in the middle of the road. After a few seconds of no action on both parties, I was started to turn to reverse my direction, but then he moved off to the side, and then I continued on my run.

June 19, 2013 (Wednesday) [3.4 miles]

Nice, easy, and short. I was noticing other muscles were a bit sore, I guess they all need time to re-adapt. I wasn't expecting to just jump right back into 12 mile runs. Things don't look to good for the upcoming Costume Party Half Marathon Run in only 18 days. I haven't signed up, but I won't unless I know I'm ready. As of today, I'm not ready.

June 18, 2013 (Tuesday) [5.3 miles]

With some lingering pain in my right leg, I decided to take a break yesterday, and just go for a walk. But instead of my traditional barefoot walk, this time I wore flip flops. I wanted to walk faster, to see if I could isolate the problem in my right leg. Walking barefoot does not put enough stress on my legs, so off I went wearing non-running clothes. After a mile or so, I began to feel some pain in my hamstrings, and a little below the knee. I wasn't a muscle pain, but just pain in general. About 5 years ago (before I started barefoot running) I was riding my bicycle long distances. The piriformis muscle got tight, and was pinching on my sciatic nerve. The pain was so bad in my hip and leg that I could barely walk. Once I figured out how to stretch this muscle, the pain went away. I suspect that this muscle was again getting tight after recovering from the marathon. After my walk, I stretched the muscle, and magically the pain was gone. I was so excited, I felt like running in the evening, but instead kept stretching all day and night. By this morning everything felt great, and I was able to run right from the start. After a mile warm up, I was able to pick up the pace, and managed to run 1 mile in 11:25. Of course other muscles were getting sore from non-use, but it looks like I found the source of problem, and I am now on the slow build up phase.

June 16, 2013 (Sunday) [4.6 miles]

I wanted to run after my swim, but the lifeguard was running late, so after waiting 30 minutes, I decided to just run first. I was hoping by the time I got back the pool would be open. My right leg still had some pain when I started. I tried my short stride technique, but that didn't work this time. Next I tried rotating my hips more than normal, and that was enough to lessen the pain that I could run. I started out kind of slow, my like yesterday, each mile felt better, and I was going faster. I extended my run some more, and the last mile split was under 12 minute mile. The pool was open when I got back, but I wasn't able to finish my normal 2000 yard swim, as the run took away some of my energy, but I was able to get in a faster 1000 yards.

June 15, 2013 (Saturday) [4.5 miles]

I started out running, then felt some pain in my right leg, then started walking. I remembered that during the last part of the marathon, I was taking short strides, and that got me to the end. I quicken my cadence, and starting taking really small baby strides, and I was moving, with no pain. After a mile of this, I noticed I was breaking a sweat, and my legs starting feeling looser. Still keeping my stride length shorter than normal and the turnover rate higher than normal, I was actually running. My best mile split was 12:43, and in the end I wanted to go further, but knew I have to build up slowly. I'll try to run again tomorrow, after my swim.

June 14, 2013 (Friday) [3.0 miles]

I've been bothered by some weird soreness in my right leg this week that kept me from running. On Wednesday and Thursday I tried to run, but ended up just walking a mile or two. There was no particular muscle that was sore, but everything felt unbalanced. This morning I felt better, and was able to run in spurts. I noticed when I was walking, that my right foot way pointed more outward than my left. I twisted my right foot more, so that it landed more like my left, and wondered how this would affect my running. To my amazement there was less pain in my upper thigh (likely the IT band), and I could actually run faster. Of course the other muscles started complaining, so I had to go back to walking. Overall pace was faster than a few of the splits I did in the marathon, so I'm recording this workout as a run. The recovery from the marathon is taking longer than I expected. I thought that last week's short runs would help, but they may have done more damage. I should have stuck to a walking recovery like this week.

June 9, 2013 (Sunday) [2.5 miles]

I was going to swim this morning, then go for a short run, but the pool was closed for lifeguard training. Plan B: go to the beach and run on the sand. Muscles still a bit tight, but did one short sprint to test the muscles, yeah they still work.

June 8, 2013 (Saturday) [7.3 miles]

As my legs recover from the marathon, I'm feeling different aches and pains in all sorts of areas. I've been swimming and bicycling this week to keep everything loose. This morning my muscles were not as sore, so I decided to go out for another run. On the downhill, I went faster, something I missed during the race because of my sore quads. I sprinted for 400 meters (just under a 10:30 pace) to see I can still run faster. This was a fast easy run, as I was pushing the pace slightly. I wish I could have run this fast on the last 6 miles of the marathon, then I would have gone under 6 hours.

June 5, 2013 (Wednesday) [3.1 miles]

With today being National Running Day, I had to run even though I deserve a rest after Sunday's marathon. I have not taken 2 days off from running since January. A little stiffness, and a very slow start, but after a mile warm up, I was comfortable going 2 more. I'm still waking up early, so after my run, I headed of to the pool for my first swim in months.

June 2, 2013 (Sunday) [26.6 miles]

I finished my first barefoot marathon, the Rock 'n' Roll San Diego Marathon.

June 1, 2013 (Saturday) [3.2 miles]

The final training run, real slow, real easy. All the training is done, we will see the results of my efforts tomorrow. Now off to the Expo to pick up my bib and shirt.

May 31, 2013 (Friday) [5.1 miles]

With a short easy run tomorrow, my training for this Marathon will be done. I took me 3700 miles and 3 years of barefoot running to get me to this point. My muscles are pretty much recovered from all the weeks of hard (and sometimes too hard) training. I only wish I was running faster.

May 30, 2013 (Thursday) [6.2 miles]

Looking to be a warm weekend. At 61°F this morning, I would have gone shirtless except that it's still dark, and in the name of safety, I wore my bright neon green shirt. I was feeling very refreshed after a day off, and my muscles nearly recovered after a week (or two) of reduced mileage. I had to slow myself down several times by restricting my breathing just through my nose. I'll save the fast stuff for Sunday.

May 28, 2013 (Tuesday) [5.2 miles]

I'm beginning to feel the effects of the taper, I have much more energy than normal. I feel like running harder, but must remember to take it easy. Running form much better this morning than yesterday, and my soles appreciate it.

May 27, 2013 (Monday) [5.1 miles]

Monday runs have always been hard, at least today was in daylight due to the Memorial Day Holiday. I expected the run to be easier since I have been tapering my miles, but stiff muscles caused my form to be less than ideal, and I could feel the difference on the soles of my feet. After a couple of miles when everything loosen up things felt better. Must be very careful this week to not get any injuries, which includes stepping on sharp objects. My fourth toe on my right foot has been having a blister ever since I started barefoot running. Sometime the callus gets so thick that it causes extra pressure. I trimmed down the callus last week, but the run yesterday developed a small blister, but the blood is still red, so it's not too bad. The rest of my muscles seem to be in pretty good shape, with only six days to go.

May 26, 2013 (Sunday) [8.2 miles]

I started out with tight muscles, but every mile I felt better. Very little pain, which is a good sign that my muscles are finally recovered. Felt like going longer, but must stick to the plan. The easy 5 mile runs leading up to the marathon should allow me to fully recover, and still be in top shape

May 25, 2013 (Saturday) [6.5 miles]

I've spent so much time the past few months running in the dark that running in daylight seems strange. At the beginning of my run is a little hill, which reminded me I haven't done much hill work since my last long 16 miles run two weeks ago. The reminder was my quads hurting. My speed slowing coming back, but I can only go as fast as my muscles will let me. The rest of the runs until the Marathon should be easy, so I won't push the pace beyond my easy comfort zone (i.e. no pain).

May 24, 2013 (Friday) [6.7 miles]

With 10 days of reduced mileage due to injury, I was finally able to get back on the training plan, just in time for the taper. I did feel a little pain when I was trying to up the pace, so I just backed off and finished with no pain. Wanted to go longer, but with the race only 10 days away, there's nothing to be gained at this point by pushing harder or longer. Just stick to the plan.

May 23, 2013 (Thursday) [10.6 miles]

Feeling much better this morning, but still keeping close to home, just in case. And good thing I did, because I had to make an unscheduled potty stop in the middle of my run. Good thing to know on race day: If you feel like you have to make a potty stop, don't wait, as you might not make it. I was hoping to go the full 12 miles, but the top of my right foot started to hurt, but at least my calves held up well. Today was the last double digit run until the Marathon, we are winding down.

May 21, 2013 (Tuesday) [5.4 miles]

Felt really good at the beginning of my run with little pain. I've been expecting to be able to get back to my longer distances, but for the past few runs, I've always come up short. Today was no different, but I was moving faster. Rest day tomorrow, hopefully this will be good enough for me to recover completely.

May 20, 2013 (Monday) [4.0 miles]

The easy run yesterday allowed my left tibialis posterior to get stronger without over stressing it. Still slightly sore, so I stayed close to home so that I could easily head home at the sign of any pain. Looks like I'll be short again this week on the mileage, but it's more important to have all my muscles in prime shape, and injury free.

May 19, 2013 (Sunday) [3.4 miles]

My left tibialis posterior tendon felt good most of the day yesterday, but by the evening, the soreness was back. When I woke up this morning, it felt about the same as yesterday, so I didn't expect to go far. Just after a mile, I could feel the muscle getting tight, with just a slight bit of pain. Injury prevention is more important than distance, so with today's short run, I only managed to accumulate only 28.9 miles this week, quite a drop from my 50+ miles weeks. Race is only 14 days away, I guess I got an early start on my taper.

May 18, 2013 (Saturday) [6.2 miles]

Since Bike to Work day was yesterday, I chose to skip my run, since my muscles were still sore, and I wanted to give them more time to heal. The bicycle ride was kept easy, and was only 7 miles to work, and 6 back home. I continued to massage the trigger points, even at work. Last night, I worn my compression sleeve on my lower leg to help in the healing. Much better this morning, I started slow, and didn't feel much pain. Still trying to keep the pace slow, and everything seemed OK. At mile 4, I felt my first muscle twinge, then a half mile later, some pain. I slowed down, and decided to cut the run short before doing any damage. I made it home feeling as good as I started, so things look great for tomorrow, though my mileage for this week is way down.

May 16, 2013 (Thursday) [9.8 miles]

The rest day was good yesterday, but knowing how sore my calves were a few days ago, I decided not to go too hard for today's 10 mile tempo run. The first mile felt good, but each mile afterwards, I could feel my muscles tightening, and my pace was dropping slightly. Six miles into the tempo run, I slowed even more as I could feel some pain (Mainly the left achilles). Another mile at an easier pace didn't help, and I knew I had to head home. Only problem was that I was 2 miles away. A combination of walking, slow running, but made it back without experiencing much pain. I know last week's workout was my peak mileage, and I'm still recovering from it. I was researching the source of the pain, and it appears to be my tibialis posterior. The trigger points in this muscle are difficult to reach as the muscle lies deep under several others.

May 14, 2013 (Tuesday) [4.0 miles]

It's not good start when my left achilles tendon feels tight right when I start running. Today's workout was suppose to be a 4 x 1.5 mile, but after the warm up, my left achilles tendon did not feel much better, and there would be an occasional twinge. I was hoping to just go slow, and maybe I could get in the mileage, but after 3 miles, I felt like I'd better cut it short, before I did more damage. After my run, there was a little swelling but little pain, so I will definitely take advantage of the rest day tomorrow.

May 13, 2013 (Monday) [5.5 miles]

Warm this morning at 63°F, and the crickets were very noisy. A new moon and clear skies made for great star gazing (at least when the street lights are not too bright). I actually was able to see Ursa Minor (Little Dipper) clearly for the first time in years. This was suppose to be a recovery run, but I think I went too fast, because at mile 3, my left achilles tendon was getting sore, and I had to slow way down to make the pain go away.

May 12, 2013 (Sunday) [16.5 miles]

Final long run of the training plan, and I could really feel the effects of culmulative fatigue. I've done long runs before, but this is the first time I really was in prime shape, and was actually able to run the correct pace for all the training runs leading up to the long run. The last few miles were pretty hard. Although I consumed an energy gel at mile 8 and 12, I had to take one more at mile 15, because I felt so worn out. If this run was suppose to simulate the last 16 miles of the marathon, I think it worked. This week is the maximum mileage (59 miles) for the plan, next weeks up to and including the marathon will be around 50.

May 11, 2013 (Saturday) [6.3 miles]

Weekends runs are so nice. I can sleep in, and run when there is daylight. Muscles still a little sore, so keeping the EZ in the easy run. Pace was a little faster than yesterday even though the effort was lower. I attribute the extra speed from being able to see where I'm going.

May 10, 2013 (Friday) [6.6 miles]

Calves felt much better this morning, amazing what a good night rest will do. A slightly faster easy run, but still easy. As I was running towards the drinking fountain at the park, I hear some noise to my left in the bushes. Usually I don't hear much when I run so early in the morning. Out popped a deer, trying to run from me, we came within 20 feet. Deer are big, not something I would want to have any contact with. Later in the afternoon, I felt some soreness in my calves, but not as bad as yesterday, another easy run tomorrow, and my last long training run on Sunday.

May 9, 2013 (Thursday) [12.5 miles]

Rest day was nice, I felt extremely refreshed this morning. After the one mile warm up, I kicked up the speed just a bit faster than I was comfortable with. Mile splits were usually under 11 minutes, so I kept pressing to test my muscles. Three water stops (1 with energy gel) with the clock running, and I felt great the entire time. No particular muscle complaining but most of the muscles in my legs were slightly sore during the tempo run. End result, 10 miles at 11:01 min/mi, the fastest tempo run since I injured my left calf six weeks ago. I'm slightly short of my goal pace, but a sub 5 hour finish looks likely. Afterwards, my left calf was sore, and later in the morning my right calf.

May 7, 2013 (Tuesday) [10.2 miles]

Heavy rain this morning around 1 a.m. woke me up. Not looking forward to getting soaked again. Around 1:30 the rain stopped, and I got out of bed at 2 a.m. A quick check on the radar revealed no more large rain cells, so it looked like I would stay dry (at least my upper body), but I knew the streets would be wet. I didn't seem to have much speed for today's 3 x 2 mile workout. My muscles are still recovering from the Sunday race, so they are not as fresh as they could be.

May 6, 2013 (Monday) [7.3 miles]

My right calf was a little sore after the race yesterday, and still sore this morning. After a few miles, I didn't really notice any pain. Maybe my mind was distracted by the pouring rain. Even though I was wearing a windbreaker, the water soaked through to my shirt, but I stayed warm. I was dripping wet afterwards, and had to hang up all my clothes to dry. I was surprised I could complete the planned 7 miles, and much faster than the past few Mondays.

May 5, 2013 (Sunday) [13.2 miles]

Well rested, and ready to go this morning. Not as many runners at this year's Safari Park Half Marathon compared to last, and not many in costume this year either. Many recognized Tarzan from last year, and even the spectators numbers were down. Weather was perfect, the sun stayed behind the clouds. I was running about a minute per mile faster than last week, but this would be a good test to see if I can maintain a faster pace. My right calf was slightly sore at mile 6, and there were a few times I slowed to rest it, but overall all my muscles held up well, despite the hilly course, and some dirt trails. Much faster than last week's Half, 2:31:22, a 11:33 pace.

May 4, 2013 (Saturday) [5.4 miles]

Muscles starting to feel better. Today's run, still easy, but pace much faster. Stronger finish, with negative splits each mile. I purchased some cheetah fabric today to cover my wrist for tomorrow's race, since now, I don't run without my GPS.

May 3, 2013 (Friday) [5.1 miles]

My right calf is a little sore, so taking it easy (intensity) for a few days. Weather for Sunday's Half Marathon should be nice and cool.

May 2, 2013 (Thursday) [11.2 miles]

Another close encounter with a skunk this morning. I didn't notice him until I was passing him 20 feet to my right, and he was surprised as well. He lifted his tail, but I think I was out of range (usually 10 feet), or out of ammo, because a second later, he ran off, away from me. Since I have a Half Marathon on Sunday, I decided not to do my scheduled 9 mile Tempo run, or least not at the intensity I should be running. My legs were still a little sore from Sunday's hilly half, so I doubt I could have done a proper Tempo run anyway, as after mile 6, I had to slow due to slight muscle twinges.

April 30, 2013 (Tuesday) [10.2 miles]

Today's workout 2 x 3 mile, 1 mile recovery. Quads were a little tight at the start, but by the first interval, everything felt OK. The recovery was slow, and it was hard to motivate myself for the second interval. About a mile in the next interval, my muscles starts complaining, and I had to slow down. I kept slowing down for the next mile, and finally decided my muscles were not going to allow for any more speed without getting injured. Pace continued to slow until I finished, but at least I was able to complete the planned distance. With the end of the month, a new distance record: 226 miles.

April 29, 2013 (Monday) [5.1 miles]

Just like 2 weeks ago, the day after a 16 mile run with a large hill left me sore and slow. At least this time, I was able to run most of the time. Pace was slightly better at 18:52 min/mi, but still slow. Judging from the past, I should be fine tomorrow.

April 28, 2013 (Sunday) [16.1 miles]

I was able to get on the first bus to the start, and only waited about 30 minutes before daybreak, and the start of my 3 mile warm up. When I finished, I had 45 minutes before the actual race start, though the wave I was in was much faster than my current pace. Around mile 2, everyone seem to find their groove, and there was the traditional, I-pass-you, You-pass-me. A hilly course, but I managed to maintain a consistent effort pace the entire way. I tried to sprint to the finish, but many different muscles started hurting, so I backed off. I felt great afterward, so I know I didn't hurt myself much. Official time was 2:43:34, a 12:29 min/mile pace, which is what I've been training at.

April 27, 2013 (Saturday) [6.0 miles]

My easy run yesterday wasn't easy enough. My right calf was sore later in the morning, and I kept massaging it throughout the day. The foam roll in the evening hurt, so I knew I had overworked it. This morning felt much better, but I knew I'd better take it real easy since I need to be fresh for tomorrow's Half Marathon. This will be the first time I've run the day before a race.

April 26, 2013 (Friday) [6.6 miles]

Full moon behind the scattered clouds make for an eerie morning, all I need is to hear the wolfs howling. The long run yesterday left me feeling refreshed this morning. Picking up my La Jolla Half Marathon packet this afternoon to avoid the Saturday rush.

April 25, 2013 (Thursday) [12.1 miles]

30% chance of showers this morning, but when I went out, it was cloudy, but the streets were dry. There was no wind, so I didn't expect the weather to change. About 2 hours into my run, I felt a slight sprinkle, but not enough to get the ground wet. About a mile later, the streets were entirely wet. I guess the showers are very scattered, because a half mile away, the streets were dry again. The training run for today was suppose to be a 9 mile tempo, but since I have a Half Marathon on Sunday, I swapped the long run pace for today.

April 23, 2013 (Tuesday) [9.7 miles]

As the interval length goes up, my speed seems to go down. Today's workout, 3 x 2 mile, with 800 m recovery. My quads were holding me back, as those were the most sore. Each interval was faster, until 1.5 miles into the last one, where I felt something in my left big toe that wouldn't go away despite multiple swipes. I finally had to stop, and scratch the area to make sure nothing was embedded. With a race in 5 days, I can not afford to draw any blood. I completed the interval, but lost some time. Luckily, an inspection afterwards showed a small cut on the callus, no damage was done.

April 22, 2013 (Monday) [7.3 miles]

Week 13 of the Hansons Marathon Method, 7 mile easy recovery run. I actually felt better each mile, and the last mile ended up the fastest (maybe because I knew my run was ending). I haven't felt this good on a Monday run in four weeks. Let's hope I didn't go too fast, since I have another hard run tomorrow.

April 21, 2013 (Sunday) [10.2 miles]

Since today long run was shorter than last week, I went out a little faster than normal, hoping I could keep the pace the entire run. Instead of using a energy gel during the run, I tried eating a energy bar before the run. Didn't seem to help much (or maybe I was going too fast in the beginning), at around mile 6, my muscles were on the verge of cramping, and I had to slow the pace. I did bring an energy gel, but I purposely did not use it. Next weekend, La Jolla Half Marathon.

April 20, 2013 (Saturday) [8.1 miles]

I guess it takes awhile for the body to recover. Although I felt great after Thursday's Tempo run, I can start to feel my muscles still a bit sore this morning. Temperature rose very quickly today, that half way through my run, I had to take my shirt off. I have not had much opportunity to run in the sunshine the past few months, as most of my runs were before sunrise, or the sun was behind clouds. 48°F when I started, 63°F when I got back.

April 19, 2013 (Friday) [5.4 miles]

Clear and cool this morning, just right for stargazing while running. Much better than last week, where I could barely move the day after a tempo run. Temperatures are warming up in the daytime, so early morning runs are nice.

April 18, 2013 (Thursday) [11.7 miles]

I'm getting used to waking up at 2 a.m. for a morning run. The tempo run increases this week to 9 miles. Legs feeling fresh after a day off, but I know not to go too hard in the beginning. An occasional muscle twinge kept me from going too fast. At mile 6 of the tempo (7 overall) I had to use my energy gel, as it felt like my muscles would cramp if I didn't. Fastest mile split ended up just a mile after that, so I guess the gel worked. Extended my cool down a bit longer than normal, because I felt so good. Tempo pace good enough for a 5:30 marathon, so I still have work to do.

April 16, 2013 (Tuesday) [10.2 miles]

As bad as I felt yesterday, I was surprised to wake up with my muscles feeling much better. I did some trigger point therapy last night, so it appeared to have worked. The warm up started with a young skunk who crossed in front of me, and headed where I was going to turn. As I normally sneak up on rabbits, I decided not to do this on the skunk, and slowed to let him go where he wanted. He headed off to the right, and I passed him unnoticed. The workout today was 4 x 1.5 miles, 800 m recovery. The first interval felt good, I was actually moving pretty fast. Interval pace was pretty consistent, at 11:16 min/mi, which puts me on target for a 5 hour marathon. The hill work on Sunday seemed to help on the slight inclines, as I didn't slow much as I usually do on elevation gains.

April 15, 2013 (Monday) [5.1 miles]

I can not recall having ever run/walk slower than I have this morning. Yes, it was drizzling, and the ground was wet, but that actually helped motivate me to go out. So many muscles were sore, and I was so tired, that I could not run for more than a few hundred yards at a time. Near the end of my route, I managed to run a 17 minute mile, but the overall 20 min/mi average was equivalent to a fast walk. Not sure how I could possibly run tomorrow.

April 14, 2013 (Sunday) [16.3 miles]

Knowing that I have been tired the last few days, and my easy pace was very slow, I wasn't expecting to go very fast. As I was heading towards my turnaround point, I kept thinking that I have the La Jolla Half Marathon coming up in a few weeks, and I haven't done any hill work. Since the weather was cool, I decided to go a little further, and take the plunge down the 350 foot hill, and back up. My Marathon has one hill on the course at mile 20, so I figured this would be good training. Overall pace was good enough for a 6 hour marathon, but I managed to maintain the pace throughout the run. Feet felt great, so I'm pretty sure that won't be the limiting factor during the race.

April 13, 2013 (Saturday) [8.0 miles]

Still tired this morning. Keep the run easy and consistent. I miss the days when I could go long and fast (at least faster than today). A longer run tomorrow (double the distance).

April 12, 2013 (Friday) [5.0 miles]

Ugh. Slow, tired, sore. At least my form was good, and my feet felt light.

April 11, 2013 (Thursday) [10.3 miles]

My muscles were so sore yesterday, that it felt good to rest. Feeling refreshed this morning, but only running as fast as my muscles would allow. 8 mile Tempo at 12:38 min/mi. Still not good enough for a 5 hour Marathon, but much better than last week. I cannot afford any more injuries with the Marathon only 7 weeks away.

April 9, 2013 (Tuesday) [10.1 miles]

The short recovery run yesterday did some good, felt fresh and strong the morning. Since the workout is a 6 x 1 mile, 400 recovery which would total 10 miles with warm and cool, I left much earlier than normal at 2:30 a.m. My left calf is pretty much healed, so I was able to run faster. My fastest split ended up being my last one, 11:00 min/mi. Although I'm still off pace for my target of a 4:30 marathon, I'm within 30 minutes.

April 8, 2013 (Monday) [5.0 miles]

I thought with such a great run yesterday, that this morning would be as nice. I could really feel the effects of cumulative fatigue as my muscles seemed heavy, and my form clunky. It didn't help that there was light drizzle, just enough to make my feet doughy enough for stuff to stick longer. I was glad to finish. Hope I feel better tomorrow.

April 7, 2013 (Sunday) [10.2 miles]

Perfect weather for a long run, cloudy and cool. Legs felt fresh, despite the 8 mile run yesterday. Still nursing the left calf, but it seems to be near normal. Only pain was in the upper achilles tendon, which is probably a result of a knot in the healing muscle. Must make sure to massage the muscle the next few days. Overall pace (13:20) was faster than yesterday (13:40), and form was extremely good. The soles of my feet felt so nice, that I enjoyed running on the rough asphalt the whole time, no relief on the smooth sidewalk needed on this run. In the end, I felt like I could go another 5. I'll get that chance next weekend.

April 6, 2013 (Saturday) [8.3 miles]

It's not good when you feel pain at the start in only the first 100 meters. The pain was more in my achilles tendon than the muscle itself. My left calf felt pretty good, but I'm sure there are other areas affected by the injury. As I started to warm up, the pain when away, and the rest of the run when well. In keeping with the easy run, I did not push my pace, and ran comfortably. Over all pace was 13:40, with a few mile splits of 12 min/mi. Getting faster, but still not at my goal pace.

April 5, 2013 (Friday) [5.1 miles]

Muscles were sore this morning, but what else is new. My speed is still restricted by my recovering left calf cramp, but I was able to go a little faster, averaging 15 min/mi overall. Very important not to re-injure the calf. I even walked a couple of times for a few hundred meters when I felt running would be too much stress on the calf. The last two miles felt great, and I averaged 14 min/mile to the finish.

April 4, 2013 (Thursday) [10.1 miles]

It's been a week now since my left calf cramp, and shorten tempo run. Today's workout, same thing, 8 mile tempo, but much slower. Last week: 11 min/mi, today: 14 min/mi. My left calf would get a little sore, so I had to slow down enough where it didn't hurt. Energy Gel at mile 6, just in case. Barely finished my mile cool down, even had to walk a little. This week should be relatively easy, same weekly mileage as last week, but the next week will be over 50 miles, let's hope I'm back to 100% by then.

April 2, 2013 (Tuesday) [6.7 miles]

Today's speed workout, 4 x 1200 with 400 recovery. Speed is relative, but since my pace has been 16 min/mile the past few days, the first two intervals under a 12 minute mile was definitely faster. The last two were tougher and slower, as my left calf was complaining about the faster pace. I'm actually surprised that I could finish off the scheduled weekly plan after my muscle cramp last week. A well deserved day off tomorrow.

April 1, 2013 (Monday) [7.3 miles]

Calf bruise is gone, but pain and tightness still there. My quads were so sore from yesterday's long run that I didn't notice the pain in my left calf as much. Slightly faster, but still slow. On and Off drizzle made for a wet ground, but it actually felt good to get my feet wet.

March 31, 2013 (Sunday) [15.1 miles]

I had no idea how far I could go this morning. All I knew was that I would not be able to go fast. The first mile went great, kept it slow, and no pain in my left calf. At times, I found my pace increasing, and then I could start to feel my left calf getting tight. I brought along several energy gels, and consumed one at mile 5 and 10. At around mile 11, I had my faster mile split (14:21), and I knew I'd be able to complete the planned 15 miles. Overall pace (16:22) wasn't even fast enough to make the 7 hour cut-off for the Marathon, but given I was recovering from an injury, I was glad to finish.

March 30, 2013 (Saturday) [5.1 miles]

My left calf felt much better this morning, the bruise mark is almost gone. I started out slow, and there was no pain. After about a half mile, I could feel a little tightness, but it went away if I slowed my pace. Most of the run was kept slow, and I managed to finish feeling like I could run more. The real test will on the long run tomorrow, will I even be able to go long?

March 29, 2013 (Friday) [5.0 miles]

I massaged the bruise on my calf last night, and it looked and felt much better this morning. One way to determine the extent of damage is to try running. I started out at walking pace, and no pain. Slow jog, then a slow run. The calf muscle was tight, but not much pain. After the first mile, I was running (slow, but running), and was thinking I could still get in my 6 miles for the training plan. At the water stop at 3.5 miles, the muscle was getting so tight, that it was affecting my form, so I headed back home. Afterwards, the pain was spread in a wider area (just like the bruise mark), but not as sharp. I was looking back at the last time I injured this muscle (December last year), and I had to take two days off before running again. An additional 2 week of easy running to heal completely. I think this time, I stopped before I made things worse.

March 28, 2013 (Thursday) [9.3 miles]

Much longer tempo run for today's workout this week (8 instead of 5). I was holding on to a good pace, with less than a mile to go, when a cramp in my left calf stopped me cold. This has been a problem for me last year in July, and again in December. I immediately cut my tempo run short, and headed home slowly. After some walking, I was able to run home slow. Examination of the calf reveal a small bruise (diameter of pencil eraser). Cramp may have been nutrition related, since I didn't have breakfast or any other intake besides water. Or perhaps I was just going too fast or hard. Let's see if I can recover from this quickly.

March 26, 2013 (Tuesday) [7.2 miles]

Felt great this morning (resting HR 51), even my sore spot on my right forefoot didn't bother me much. Today's speed workout 5 x 1000 with 400 recovery. The last interval always seems the hardest. At least I could run during my cool down, which wasn't the case after last week's speed workout. Rest day tomorrow, but 8 mile tempo run on Thursday (10 total with warm & cool). Then 15 on Sunday. Mileage may be an all-time high this week.

March 25, 2013 (Monday) [5.1 miles]

Legs felt really tight this morning, but that was the least of my worries. I spent too much time yesterday on the smooth sidewalk. The outside of my right forefoot is somewhat worn, and slightly sensitive. I've had this problem before, the smooth sidewalk feels good, but does not provide any feedback that your form is incorrect. I must have been twisting slightly in the landing to cause the abrasion. I had to run extra gently this morning, which took more energy than normal.

March 24, 2013 (Sunday) [10.5 miles]

I left before sunrise to get an early start on the day. At my first H₂O stop, I must have hit a wrong button on my GPS. After running for a half hour, I suddenly realized that I have not been hearing the quarter mile beeps. I tried pressing the start again, but no mileage was being recorded. I finally managed to get the recording working again, but had no idea how much mileage was lost. I did my best estimate from previous runs, and time based on my easy pace to get as close (but not under) the ten miles I was support to cover today. After the tedious process of manually mapping out my run, I calculated 10.5 miles. Maybe next time, I'll just not touch any of the buttons.

March 23, 2013 (Saturday) [6.3 miles]

Still not feeling the speed on my easy runs, just trying to get through them without over-doing things. At least my splits were pretty consistent. The dirt trail around the park didn't feel that great, and my heart rate was going up. I got of the trail early, as to not stress myself, after all, this is suppose to be an easy run.

March 22, 2013 (Friday) [5.1 miles]

Just enjoying the easy run this morning. My legs felt a little tight, but after each mile, a little looser, and a little faster. Worked on my hip rotation, which I have been neglecting during the speed workouts. Getting warming in the morning (55°F), might have to ditch the long sleeves pretty soon.

March 21, 2013 (Thursday) [7.4 miles]

Even with a rest day, my legs were still sore. Today's tempo run was slower than last week, but the effort was harder. At least my heart rate was lower for slower pace. I'm actually looking forward to the easy recovery runs the next few days.

March 19, 2013 (Tuesday) [7.3 miles]

Speed workouts are increasing in length each week, today was 6 x 800 with 400 recovery. I almost lost use of my GPS, as I had left it ON overnight, battery was 40%, but good enough for my short run. The last interval was really tough, as the recovery was on a rough surface, so my heart rate was 130 (normally 120) on this section. I really had to dig in deep on the last 800 to keep the pace high. I was so wiped out afterwards, that I barely finished my cool down, slowing to near walking speed, and a heart rate of 100-110. My muscles hurt so much, that I could not keep good form, and had to use the sidewalk for relief. Still on target for the 4:30 finish. I'm really looking forward the a day off tomorrow.

March 18, 2013 (Monday) [6.3 miles]

Cumulative fatigue is finally getting to me. This morning's recovery run was very slow, but I felt much better at the end than when I started. One more speed workout tomorrow, and I can rest a day.

March 17, 2013 (Sunday) [10.0 miles]

Not feeling too strong when I started my run, but after a mile, I picked up the pace slightly to follow the training plan. My first Long run in a while (since Jan 1), and the pace is suppose to be on the high end of an Easy run. At around mile 6, my pace got slower with each mile, and I carefully planned the end of my run to be exactly 10 miles. Overall pace much slower than I should have been going, but the same pace as yesterday's shorter run

March 16, 2013 (Saturday) [6.1 miles]

A bit sluggish this morning, and never really felt any better while running. Mile splits were getting slower each mile (usually it's the other way around). The training plan for tomorrow is 10 miles, let's hope I feel better by then.

March 15, 2013 (Friday) [4.0 miles]

Still foggy in the morning, and it looks like that pattern will continue for several more days. Did not feel very fast today, so I took it real slow, and got my 4 mile recovery run in. Tomorrow I should feel better.

March 14, 2013 (Thursday) [7.4 miles]

A little foggy this morning (Pi Day, 3.14), but that just makes seeing car headlights easier (not that I encounter many at 4 a.m.). A slow easy warm up, then I pick up the pace for my 5 mile tempo run. I increased the effort from last week, to see if I could hold it the entire time, and I did. Surprisingly even though my average heart rate was only slightly more than last week (141 vs. 138), the pace was more than a minute faster per mile at 10:12, which is right in line with my 4:30 Marathon target.

March 12, 2013 (Tuesday) [7.2 miles]

This morning's workout, 8 x 600 with 400 recovery. Focused on my landing, since last week my right heel was sore after my run. I was able to run about a 9 min/mi pace at 150-160 bpm. Recovery about 130 bpm at 12-13 min/mi. Overall pace including the warm up and cool down was under a 12 min/mile. Slowly getting my speed back, at least today's intensity corresponds to my goal of a 4:30 Marathon.

March 11, 2013 (Monday) [4.0 miles]

I was thinking of leaving my GPS at home, since this morning was just an easy 4 mile recovery run. I'm glad I did, because when I got home, and looked at my distance, it was 3.75 miles. I missed an extra loop that I normally take on the route, so I ran a bit more until I reached my mark. Friday will be my last 4 mile recovery run, as the training plan calls for longer minimum runs until the Marathon.

March 10, 2013 (Sunday) [8.3 miles]

Today is the San Diego Half Marathon, but I won't be participating. Last year I did a Half Marathon every month for the first 6 months. My next Half Marathon comes up late next month, followed by another Half, and then my Full Marathon in June. I do miss the races, but as I found out last year, I couldn't focus on Marathon training if I was racing all the time. Today's weather was big contrast from yesterday, sunny and cool, and everything is dry. My first 40 mile week in 3 months, Yea!

March 9, 2013 (Saturday) [8.3 miles]

The passing rain storm left behind colder air, and a few lingering showers. The streets were mostly wet, but not too many puddles to splash in. As this was suppose to be an easy run, I refrained from looking at my watch. The dirt trail around the park was a little muddy, and I left behind many bare foot prints. I had forgotten how nice it is too run in the mud (not too thick of course). I encountered a few light showers, but my running tights stayed dry. Thinking about yesterday (treadmill run), I would have had more fun running in the pouring rain.

March 8, 2013 (Friday) [4.0 miles]

The rain started at around midnight, and continued through the early morning. Heavy at times, and windy. At 5 a.m., I decided I would just run on the treadmill, and stay warm and dry. I brought my ear buds, so that I could listen to the TV while running, but after only a half mile, I realized that this would be a long 4 miles. I couldn't run very fast, as I was sweating quite a bit. Heart rate was around 120 bpm, which is about right for a recovery run. I probably would have had more fun if I had just run outside. It seems as if the 5 a.m. downpour was the tail end of the heavy stuff, and it didn't rain much after that.

March 7, 2013 (Thursday) [7.2 miles]

I was so tired yesterday, that I woke up late (I was going to rest anyway). Felt great this morning, ready for my next workout, tempo run. After a mile warm up, I increased to Marathon pace for 5 miles. Upon reviewing my results afterwards, I was only able to maintain a pace good enough for a 5 hours Marathon. A bit short of my goal, 4:30. Hopefully over the next few weeks, I gain my speed back.

March 5, 2013 (Tuesday) [8.2 miles]

I been a long time since I did any speed work. 12 x 400 with 400 recovery, with a mile warm up and cool down. I was suppose to jog the recovery, but often found myself walking a few sections. My right heel was a little sore after the run, a common occurrence when I run faster (usually during a race). I guess my old heel striking form from my old running days in shoes have not been totally forgotten. Rest day tomorrow, then tempo work on Thursday. I sticking to the program very closely.

March 4, 2013 (Monday) [4.0 miles]

Week 6 of the Marathon training begins. Easy 4 in preparation for tomorrow's sprint workout. My quads were a little sore from the Yoga yesterday, so my pace was much slower than usual. Easy, easy, easy, don't look at the GPS except for mileage.

March 3, 2013 (Sunday) [7.3 miles]

One of the problems when going out on a group run is finding people running your pace and distance. I ended up at the tail end, running faster than I would have wanted. Of course when you are talking with other people, you don't realize how fast you are going until you look down at your watch. At least it was only 3 miles. Starting tomorrow, the real work of the Hansons Marathon Method training begins, the build up phase is done, and the intensity kicks up.

March 2, 2013 (Saturday) [7.3 miles]

Did not feel strong this morning, but knowing sometimes after warming up, I feel better. Not today. At mile 6, I ran on the dirt trail around the park, and had to slow way down, as I could not keep my form well enough that the soles of my feet would not hurt. Slow, as in 20 minute per mile. After my water stop, I knew I had to head home, no 8 miles today.

March 1, 2013 (Friday) [8.2 miles]

Same routes as yesterday, but started at 3 a.m. Very few cars out on the road. Still cool, but no need for gloves. Did not look at my GPS until I finished, I wanted to take it easy, since my heart rate was slightly high this morning. Breathed through the nose most of the run to keep me from running too hard. Felt good even though I ran 8 miles yesterday. Can I do it again tomorrow?

February 28, 2013 (Thursday) [8.2 miles]

Back to the morning runs, but I had to take yesterday off, to allow my body to adjust. Still cool at 44°F, but comfortable if dressed properly. The short runs during the beginning of the week did not add much to my weekly mileage. I'll try to run 8 miles again tomorrow.

February 26, 2013 (Tuesday) [5.1 miles]

It's suppose to warm up in the morning later in the week, but for now, early evening runs. I started out stiff and slow, but after each mile, I felt better, my muscles were looser, and I ran faster. My GPS showed negative splits for each mile.

February 25, 2013 (Monday) [3.2 miles]

It's been a while since I ran on a Monday, but I'm finally getting used to daily workouts. Very cold in the morning, still, so I elected to run after work. I just love my GPS watch. Instead of my usual routes, I explored streets I've never run on before. Still keeping close to home as I have only so much daylight to work with.

February 24, 2013 (Sunday) [8.3 miles]

Waited until late morning for the temperature to warm up before stating my run. I forgot how good warm asphalt feels, since it's been so long since I ran so close to noon. At work doesn't count, since with all the traffic I can't run in the street anyway. I had to slow down my pace at several points, because I was going too fast for the distance I was attempting. In the end, felt great, though my muscles were getting a little sore.

February 23, 2013 (Saturday) [4.0 miles]

Still cold in the morning, and the bed is still warm. My legs were a little sore this morning, so I decided to do an easy run at the beach in the afternoon. Left the GPS at home, and since the low tide was -1 foot, stopped and explored the tide pools in the middle of my run. A little walking between the runs, just take it easy and enjoy the scenery at the beach. Legs felt great afterwards, let hope I can complete my long run tomorrow morning (should be warmer).

February 22, 2013 (Friday) [4.3 miles]

Woke a little late this morning, and checked the thermometer, 38°F outside. As I was thinking (in my nice warm bed) about running or not , I thought of my options, and decided to run on my lunch time. Sunny and warm sure beats dark and cold. My legs were a little sore from the longer run yesterday, and the course was a little hilly, so my legs hurt more afterwards. Hope I feel better tomorrow, enough for another longer run.

February 21, 2013 (Thursday) [7.2 miles]

Since I woke up a little bit earlier this morning, I decided I'd mix up the distance a little a go longer. Little wind this morning, and a little cloud cover, so it wasn't as cold as predicted. I was actually breaking daylight when I got back, much later than I normally would. I will have to start my runs earlier as the distance go up.

February 20, 2013 (Wednesday) [5.4 miles]

There was some rain last night, so I was prepared for a wet run. When I looked outside, everything seemed dry, but it was very windy at 20 mph, with gust up to 28. The trees were so noisy, especially the palms, that it was difficult to determine if there was a car behind me or not. I had several leafs pass me up like I was standing still. It was nice to hear all the different wind chimes around the neighborhood, some were metal rods, tubes, wood, and one sounded like bells which had a long ring duration. Cold air behind this storm, so it's back to near freezing mornings for a few days.

February 19, 2013 (Tuesday) [5.4 miles]

The rain is coming, but not here yet. At least the cloud cover kept the overnight temperature from getting too cold, so I was able to wear long shorts this morning. Muscles a little sore from my Sunday run, which includes my left calf, which has given me problems before. Kept the run easy while running without my GPS.

February 17, 2013 (Sunday) [4.1 miles]

More rain coming in a few days. But for now, sunny and warm, just right for a beach run to work on my swimsuit tan. A little sore afterwards, since I can't seem to run slow on the beach, but tomorrow's a rest day, so my legs have time to recover.

February 16, 2013 (Saturday) [6.5 miles]

Now I know I'm used to the daily 5 mile runs, as I felt great this morning. Being a weekend, I went out for a run after breakfast in the late morning when the temperature was 68°F(20°C). Nice to be able to run in shorts, and no shirt. There's been a lot of pine cones falling off the trees lately, as this is the second day when I was close enough to hear one impact the ground. If they end up in the street, and a car runs over it, then there are pine kernels everywhere, and they are sharp, I don't want to step on those. I had to divert to the sidewalk on several occasions to avoid the debris. My speed seems to be back, not sure if that's because it's warmer, or I'm wearing less.

February 15, 2013 (Friday) [5.7 miles]

A few warmer days before the thermometer drops again. Not having to wear gloves is a big improvement. Cadence was fast this morning, and legs felt good, still not timed, though. I think I finally found a good distance to build up a base before my harder training begins in a few weeks. The Rock 'N' Roll San Diego announced their new course this year for the Marathon and Half. Looks like a good finish for me, since I've run on that part before and the surface was barefoot friendly.

February 14, 2013 (Thursday) [5.4 miles]

It's warming up ever so slowly, but a few degrees means one less layer (from five to 4). At least my sore throat is getting better, at my legs still feel good. Still leaving the watch at home, since it's more important to run daily than it is to run fast.

February 13, 2013 (Wednesday) [5.4 miles]

Had trouble getting a good night's sleep due to the coughing and watering eyes. I ended up taking some Guaifenesin to clear my throat, though not much is there. I decided to run with my glasses, since I didn't feel comfortable wearing my contacts with my eyes so red. After a mile or so, I remember why wearing glasses isn't good if you are wearing a mask over your face, your glasses fog up. I loosen up the mask so that it sat further away from my face, but that let's the cold air in. I really am getting tired of these cold mornings.

February 12, 2013 (Tuesday) [5.0 miles]

I been having a sore throat and slight cough since Friday. Not sure if I coming down with something or not. Still cold in the morning, I had to go back to 5 layers on top to keep warm. My feet were comfortable, and I had good feeling on my soles, despite my ankles getting cold. Keeping the same distances as last week, in hopes that I'll get used to it.

February 10, 2013 (Sunday) [3.2 miles]

I was very tired this morning, and I didn't even feel like swimming. I figured I should at least do a short, slow run to wrap up the week. Cloudy and cold, so I had to bundle up again. Temperatures this week look to be cold in the mornings for the first half of the week, so I'd better get used to it.

February 9, 2013 (Saturday) [5.1 miles]

Instead of my usual short Friday run, long Saturday run, I opted for a 5 for 5 (5 miles a day for 5 days). I'm building back up my base, that I lost a few months ago. Streets were wet this morning, but it was clear (and cold). The Hansons Marathon Method Beginners Program calls for 5 weeks of easy, but frequent running to built up a good base. I'm currently finishing up week 2, slightly ahead (for mileage) in the program.

February 8, 2013 (Friday) [5.4 miles]

Rain was predicted this morning, but when I looked outside, I saw many stars, but few clouds. Streets were dry, but it was windy, so the rain was coming. Near the end of my run, I encountered a few sprinkles, but the ground didn't get very wet. By the time I was getting ready for work, the rain finally came down. My fourth consecutive 5 miler felt pretty good. Still not going fast, but at least I'm not feeling as bad the next day.

February 7, 2013 (Thursday) [5.4 miles]

I think I finally found a distance and frequency that I can sustain where I'm not over stressed. Resting heart rate and blood pressure are near normal again.

February 6, 2013 (Wednesday) [5.0 miles]

Since my GPS watch is so big and heavy, it feels like something is missing when it's not there. Another easy, un-monitored run, same route as yesterday. Temperature the same too. Rain predicted later this week.

February 5, 2013 (Tuesday) [5.0 miles]

Not only was my resting heart rate high yesterday, but my blood pressure as well. Definitively needed rest. I felt much better this morning, and decided to skip the heart rate monitor. When I turned on my GPS watch, some strange beeping sounds were coming from it, but it found the satellites fine. Every 5 minutes or so, it would beep again. After 15 minutes it shut down, and I knew the reason for the beeping, the battery was low. I must have forgot to shutdown the watch after I used it last. I ended up having a less stressful run, knowing that nothing was being monitored, so I took and slow and easy. Maybe I should just forget the watch this week.

February 3, 2013 (Sunday) [3.1 miles]

Does not help that my resting heart rate was a little high this morning. I tried to take it easy on the swim, but the run afterwards was very slow and sluggish. Mileage this week was down from last, but at least I was able to run 6 days in a row. I will definitely rest tomorrow. Still trying to find that weekly distance and frequency that will not wipe me out. The beginner program for the Hansons Marathon Method for the next two weeks are 21 miles per week, and I had been close to 30. I might reduce my weekly miles again, if I can't adapt properly.

February 2, 2013 (Saturday) [6.5 miles]

I was still a little concerned about the high reading for my heart rate on my GPS, so I experimented a little today. I performed some intervals, and monitored my heart rate as it elevated. First trial when OK, bpm up to 150. Next a harder sprint, bpm up to 179, kind of high for an 8 min/mile pace. A little rest, and the next interval at a faster 7 min/mil pace, bpm 166. These experiments were done in the first 2 miles of my run. I continued the rest of my run, ignoring the heart rate readings and pace. I'll evaluate everything at the end. Near the end of my run, I did one more sprint as a final test. After looking at the results, it appears that the signal to my heart is not solid until I've worked up a good sweat. I've used HR monitors in the past that require a gel like substance to get a proper connection. I suspect the intermittent connection is producing a false reading. The last interval at 7 min/mi showed 152 bpm, which seems right.

February 1, 2013 (Friday) [4.1 miles]

The slow run yesterday didn't hurt recovery too much, as my resting heart rate was 55 bpm. Still a little higher than when fully rested, but I knew I still needed to not stress my heart too much. As I was getting ready, I made sure the HR was registering on my watch. Ten minutes into my run, I checked my heart rate, and the watch was saying 180. This can't be right. I slowed down my pace and my heart rate dropped down to 120. I don't even think my heart is capable of 180 bpm, must have been some error in the communications. Afterwards, the graph showed my heart rate climbing and dropping, but no spikes. Strange.

January 31, 2013 (Thursday) [3.4 miles]

With a resting heart rate of 65 (normally under 50) this morning, I was considering resting a day. Instead, I when for a short run focusing on keeping my heart rate under 120 the entire run, despite how slow my pace would be. Final average was 116 bpm, with a pace just under a 15 minute mile.

January 30, 2013 (Wednesday) [5.4 miles]

I using my heart rate monitor to make sure I don't over train. Yesterday's average rate was 120 bpm. Today slightly higher at 125, but pace was slower. Still cold in the morning, can't wait until winter is over.

January 29, 2013 (Tuesday) [5.1 miles]

The rain has gone, but left behind cold air. Time to layer up again. I begin my formal training for the Rock 'N' Roll Marathon in 18 weeks. In following the Hansons Marathon Method, I'm keeping the distances shorter, but more frequent. No more longer runs that will wipe me out for the next day. The important thing is to be able to run daily.

January 27, 2013 (Sunday) [3.4 miles]

Light drizzle after my swim, so I decided to wear my jacket to keep any moisture off. Good thing I did, because there was some wind that would have zapped away any heat it I didn't have something to block it. The roads are still wet from last night's rain. Today is the Carlsbad Marathon and Half, which I have completed (the Half) the past two years. I elected to skip this year, and good thing I did, as the weather would have many the run much more difficult. Next race isn't until April (La Jolla Half), so I can focus on proper training for my Marathon in 18 weeks.

January 26, 2013 (Saturday) [6.9 miles]

The rain is here, and there was light showers when I started. There was quite a bit of rain yesterday, so there were plenty of puddles to splash in. The first mile split was good, so I had my speed back. I felt like I wanted to go longer, but cut my run short, so that I wouldn't have as much to recover from tomorrow. Still trying to find that balance of stress and recovery that will keep me from over training.

January 25, 2013 (Friday) [3.4 miles]

I had to take a day off yesterday, as my resting heart rate was way high. This morning, my heart rate was better, but my legs still felt heavy. Sometimes after a mile or two, I feel better, but not today. The streets were wet from last night's rain, but no rain was coming down when I left. Pace was even slower than before, so I cut the run short to give my body a better chance to recover. I figure if I can't run fast, I shouldn't run long.

January 23, 2013 (Wednesday) [6.6 miles]

With the cloud cover from an approaching storm, the temperature was warm enough to wear shorts. On the down side, several days of rain are forecast. I started very slow this morning, but after a few miles, I felt good enough for one strong mile, then had to slow down again, as my muscles didn't have much go in them.

January 22, 2013 (Tuesday) [9.3 miles]

I felt pretty strong this morning, but when I looked at my first split, it was much slowed than I expected. After each passing mile, I only got slightly faster, but as least I wasn't slowing down. I decided to complete a longer run, since it been quite some time since I did so.

January 20, 2013 (Sunday) [7.4 miles]

I'm not sure it was because I was tired, the ground was warm, or my soles were worn, but my feet felt more sensitive than normal. I was seriously considering running on the beach sand again today, but knew I needed to run on some rough stuff to keep my form in check. I ran more on the smooth sidewalk than I normally would, but was able to maintain a decent pace despite my muscles feeling weak. At one point, I encountered some broken glass that was scattered over a wide area. I'll have to remember not to run there on my dark, early morning runs. With my weekly mileage getting higher, I could have run up to 10 miles, and still be within the 25-30% maximum run distance. But I also needed to stay within my weekly increase percentage, so today's distance was just right.

January 19, 2013 (Saturday) [4.0 miles]

Ah, the weekend, and a three-day as well. I decided to postpone my weekly swim to Monday, and do my longer run on Sunday. That leaves today open for a fun run on the beach sand in my swimsuit. The sunny day and warm temperatures are perfect to get some much needed solar rays on my skin. I guess others had the same idea as well, as there were plenty of people playing or lounging on the beach, soaking up the sun. First quarter moon phase doesn't make for much tide swing, but I still ran at low tide anyway. Leg speed is back (maybe it's the beach sand), so hopefully I'll go as fast tomorrow.

January 18, 2013 (Friday) [3.4 miles]

Very tired this morning, and my pace reflected that. I was completing my recovery run as I felt some pain on bottom of my right foot, just in front of my heel. After a few swipes didn't help, I stopped to examine the area. Ugh, a little blood, but nothing on the surface. Looks like something was embedded in the skin. I was able to run home OK by not letting my heel touch as hard, but wasn't looking forward to the repeat of a few weeks ago, when I had to pry out a rock. After cleaning the area, there was more of a cut, than anything else. There were some smaller pieces of glass in the wound, but very tiny in size. No bleeding after the area was cleaned out, so I don't expect any down time.

January 17, 2013 (Thursday) [7.4 miles]

Much warmer this morning at 41°F, another layer off. I'm really starting to feel the effects of cumulative fatigue, as this morning run was even slower. I did some route exploring, which took my mind off the longer mileage.

January 16, 2013 (Wedneday) [6.5 miles]

Getting warmer slowly, but still cold at 36°F. Each morning before my run, I turn on my GPS watch, and set it on the entryway outside for a minute or two until the satellites can be located. This morning, when I opened the front door, I encountered a raccoon, who took off to hide under my truck. He was keeping an eye on me as I was shining my flashlight directly at him. I had second thoughts about leaving a valuable watch unguarded as a raccoon was observing, so I just held it until I got a signal. The minute or so was enough to make my feet cold, so I lost some feet-back until I warmed up.

January 15, 2013 (Tuesday) [6.7 miles]

At just above freezing (33°F), I bundled up even more, 5 layers with double head coverage. It worked, as I kept warm and didn't lose the feeling in my feet. Resting heart rate was very high this morning, not sure if that was from the 6 consecutive days of running last week, or the cooler nighttime temperatures. Muscles felt great after a day of rest yesterday. Let's hope I can adjust to the higher mileage weeks really soon.

January 13, 2013 (Sunday) [3.3 miles]

The pool was nice and warm, so by the time I started running the cold outside felt OK. I was in a nice comfortable pace, when I noticed someone running on the other side of the street (it's a big street in a business park). It wasn't until we were closer to each other, that I noticed he was running barefoot. I waved, but if I had seen his feet earlier, I would have crossed the street, and possibly joined him. Hopefully he lives in the area, and since I normally run the same time every Sunday, we may meet again. By the end of my run, my hands were cold, and I jumped back into the warm pool for a cool down...errr warm up.

January 12, 2013 (Saturday) [7.2 miles]

At 36°F (1°C) at sunrise, I was exploring options on what to do for my Saturday run as the day was slowly warming up. During Winter, the sun is low in the sky, so a run around my neighborhood would be mostly in the shade. The beach was warmer at 43°F, but at the peak high tide of 6 feet, pretty much meant there was no beach to run on. Since the La Jolla Half Marathon is coming up in April, I decided to tackle the big hill in the middle of the course which runs along the (warmer) coast. I started a few miles away, to allow me to warm up before any elevation change. Down the main road (not part of the course) for a 400 foot gradual elevation drop to the beach, then on to the course which is a steep 300 foot gain in less than a half mile, followed by an easy 100 foot gain over a mile. This is actually the toughest part of the course for a barefoot runner, as the asphalt is very rough in sections. A great workout, I didn't lose much time running up the hill, and glided over the rough sections. The best part was wearing running shorts and a single long sleeve shirt with the sun's rays to keep me warm.

January 11, 2013 (Friday) [3.7 miles]

Time to bundle up again at 38°F this morning. In addition to my multi-layers, I added a neoprene face mask the covers most of my face. I think the reason I had been running faster the last few days have been because the temperature was getting warmer. At near freezing, I had less feeling on the soles of my feet, so I was taking extra care to avoid a repeat of the embedded rock I got last week. Tomorrow will be even colder, but at least I can run after sunrise.

January 10, 2013 (Thursday) [6.9 miles]

At 52°F this morning it was back to shorts, and only two layers on top. Rain was predicted later in the morning, and there was a little drizzle the last mile of my run, just enough to get my feet moist enough for more rocks to stick. Still curling up my right toe, to avoid unnecessary pressure from the previous injury last week. I knew I was using the toe more, as the surgical tape was partially worn off (could have also been from being more moist). Not looking forward to the freezing early morning temperatures the next few days. Every run this week, I've been getting faster, weird. Maybe I didn't lose as much fitness as I thought these past four weeks.

January 9, 2013 (Wednesday) [5.4 miles]

A little warmer this morning at 43°F, so I was able to take off one layer of the four I was using yesterday. A cold front is predicted later this week, which would bring it close to freezing. I'd feel a little pain on my big toe, since it's not fully healed, but curling up the toe more than normal allowed me to run pain free. No oozing blood afterwards, but there's still a little piece of skin missing. I felt warm enough at times to unzip my jacket, but then it would get windy, and I'd have to zip it back up. Slowly getting my groove back, now that my cold is over.

January 8, 2013 (Tuesday) [5.9 miles]

Morning temperature still cold at 38°F. Since the wind extracted most of my heat on my last run, I decided to wear a wind breaker in addition to my other layers. Since I started at 4:30 a.m., the end of my run would be colder than the start. My right toe was slightly sore the past few days, but no blood. I rested a few days to allow it to heal, while wrapped in surgical tape to keep nasty stuff out. The toe felt pretty good most of the run, but at mile 4, I could feel a little pain. The surgical tape held up quite well, and showed no signs of wear. When I pulled off the tape after my run, I could see a little blood was oozing, so the skin opened slightly, causing the pain. Only a few more weeks before I officially start my Marathon training, so I need to get back into a more consistent schedule.

January 5, 2013 (Saturday) [8.3 miles]

Each morning the past few days, the morning temperature was aroung 35-37°F, so it was hard to motivate myself to wake up and run in the cold and dark. I also still have a lingering cough and slight congestion, so extra sleep is not a bad thing. Being a weekend, even though the temperature was 36°F this morning, at least it wouldn't be dark. Daytime high temps have not been very warm, so I knew that even several hours after sunrise it would still be cold. I worn my bicycling jersey with a hood (similar to an Olympic speed skater) over a few base layers. Polypropylene tights, gloves, and sunglasses, so I was covered from head to ankle. Being Winter, the sun never gets really high, so most of my run was done in the shade. The few times I ran in the sun (I was wearing all black) felt good, but the wind sucked away most of the solar heat. The temperature at the end of my run was 38° so it didn't warm up much. I cut my run short because I was getting tired, and I felt something in my right toe that I couldn't get out. One of the problems when running in the cold, is that my feet are not as sensitive as when warm. Not sure when I picked up the object, maybe around mile 5 or 6. When the pain got so bad that I had to curl up my big toe to run, I knew that there was a sharp rock that had worked it's way into the skin down to the nerves. After my run, I noticed a little blood on my toe, but couldn't see any rock. Since my toe is callused the rock would have to be buried pretty deep. It took a while to dig out the rock, which is about 2 x 1 mm, and lots of bleeding afterwards. A little pressure and elevation stopped the bleeding, and hopefully the area will heal quickly.

January 2, 2013 (Wednesday) [3.4 miles]

I might as well get used to running in Winter, so at 37°F(3°C), I worn tights, 3 layers on my upper body, and gloves. The slow recovery pace did not generate much additional heat, so I was cold most of the time. Not as much fun as when the sun is out, and the hot shower felt really good afterwards.

January 1, 2013 (Tuesday) [10.5 miles]

My cold is pretty much over, and my left calf fully recovered, so after waiting for the sun to warm everything up, I when off to attempt a 10 mile run, but kept close to home in case my body told me otherwise. Goal attained, nice way to start off the new year. Hopefully I can get my mileage back up to marathon training level this week.

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