Barefoot Running Blog 2014

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==== 2 0 1 4 ==== (1139 miles, Max 15.0) ====

23 Races. 12 Half Marathons (1 DNF, 1 Last Finisher), a 10 miler, 2 15K, 3 10K (1 DNF), 8 mile beach run, 4 mile bridge run, and 3 short Triathlons. The year started well, with a fast 15K, but improper recovery strained my hamstring. I planned on a variety of race distances this year. I ran the Rock N Roll San Diego Half as Barefoot Elvis, and enjoyed it so much that I signed up for 2 more Rock 'n' Roll races so that I could get the Cali Combo medal. My hamstring was mostly recovered at that time, but I needed to work to get my speed back. July 4 would change my perspective on running forever, as I was kicked in a race resulting in a partial tear of my Achilles tendon. I did not sign up for any more races after that incident, but had a full calendar of events upcoming. I somehow managed to finish all of them.

December 31, 2014 (Wednesday) [3.5 miles]

Very sore leg muscles the past few days. Also the toe blister from December 13 is not quite healed completely, and the Half Marathon didn't help much in the recovery. Rain this morning, but since I had the day off work, I waited until the afternoon to do my short run. Muscles still stiff, and slight pain in my Achilles if I tried to go faster (so I didn't go fast).

December 28, 2014 (Sunday) [13.1 miles]

San Diego Holiday Half Marathon. A late start, but the temperature was warmer than last year. I knew there would be a few rough areas, especially near the finish, so I just took it easy. No real problems, but my pace dropped from 12 minute mile up to mile 5 down to 13 minute mile. At mile 10, my pace dropped more, 15 to 18 minutes mile with some of the roughest sections at mile 12 where I moved slower than a walk at 30 min/mile. Finish at 3:08:07, 14:21 min/mile.

December 26, 2014 (Friday) [3.9 miles]

My normal warm up routine is to perform a 100 up, followed by some push ups. Since starting the plank challenge this month, I omitted the push ups and replaced with the plank. In an attempt to reach my plank goal of 5 minutes, I skipped the 100 up, and went straight to the plank. I figured I'd better get to my goal, since I need to focus on my running performance. Planking builds a strong core, but too long, and it wipes me out. I'm happy to report that not only did I reach my goal, I exceeded it with 5 minute and 30 seconds. Another easy run today. I was going to start at sunrise, but the temperature was 37°F. Everything warms up fast once the sun is out, so I waited a few hours before starting. Slow easy Marathon pace, same as yesterday, but a different route. Weather should be good for the San Diego Holiday Half Marathon on Sunday. A bit cool at start time (but not as cold as this morning), but I will run as last year, shirtless with red shorts and a Santa Hat. If I can make the white cuffs in time, I will use those as well, on both ankle and wrist.

December 24, 2014 (Wednesday) [5.5 miles]

Legs heavy on my run. The 4 minute plank didn't help, as it left my quads sore. Easy marathon pace, but I was trying to extend the run as this would be my last longer run before the Half Marathon on Sunday. On my way home, I felt a slight pain in my heel. I felt something was there with my fingernail, but could not pry it out. With the race in a few days, I decided to call home for a ride back, even though it was less than a mile away. After my shower, I dug around, and pulled out a 2 mm triangular shard of glass. My skin is so thick in my heel that I did not feel the initial contact until the glass worked it's way to the nerves. Not much blood, so I should be fine for the race.

December 23, 2014 (Tuesday) [3.5 miles]

Taking the plank challenge this month, and still performing my Achilles exercises. Not sure if this is affecting my running, but my muscles are sore in the morning, and I do not seem as motivated to wake up. Could be that I plank before I run, and at 4 minutes, I'm in pain. Goal is to get to 5 minutes. This morning's run started slow, and never got better. After 2 miles, I was walking sections due to lack of energy and leg speed. At least I'm off work for the rest of the week, so I'll be able to run in daylight for a change.

December 21, 2014 (Sunday) [3.3 miles]

Super easy nose breathing run, but I somehow managed to average 15:40 pace. Must be the daylight. With Christmas coming up on Thursday I will be too busy to run, so will be taking a day off. Easy run on Friday, rest Saturday, Half Marathon on Sunday. Feeling more comfortable with 20+ miles a week, hope I can continue that in the future.

December 20, 2014 (Saturday) [5.0 miles]

Could not run yesterday, too sore, too tired, I guess my limit right now is 4 consecutive days. Decided on a beach run in the afternoon, since I had too much going on in the morning, the temperature at 46°F was not inviting, either. Low tide at zero was excellent, and air temperature at 63° was just perfect. Warm up mile felt fast (and was at 11:10), as usual when I run on the sand. I found a comfortable pace for the next two mile, which ended up very even (10:50.32, 10:50.26). As the pace dropped the next mile (11:32), I knew the end of my run was coming soon. Cool down mile at 13:19 gave me an overall average of 11:32 min/mile. Next week, easy runs in preparation for my Half Marathon in 8 days, the last for this year.

December 18, 2014 (Thursday) [5.1 miles]

Legs felt extremely heavy this morning, but as usual I always hope I feel better after warming up. At least the roads were dry, though there was still a chance of scattered showers, so I dressed a little warmer than normal in case I got wet. Slow start only improved slightly after a mile, but did feel better each mile, but still very slow. Fastest mile (last split) was only 15 min/mile. Cumulative fatigue may be responsible for my lack of energy, we'll see how I feel tomorrow.

December 17, 2014 (Wednesday) [4.3 miles]

Streets were wet from the overnight rain, and the radar shows a big band of rain clouds coming in. Rain jacket a must, since the likelihood of me getting wet were high. I decided to run the same route as yesterday to verify the distance. Rain started mile 3, so I slowed down to make sure that I would not damage my feet and focused on excellent running form. By the time I got home I was pretty soaked, but I expected that. Mileage the same as manual gmap tracking, and no problems with the GPS buttons.

December 16, 2014 (Tuesday) [4.3 miles]

Lucky break, the no rain in the early morning, it would arrive later. Felt good, but not enough to do any speed work. Original plan was to go for 3 miles, but was fast enough to extend the run a little. GPS malfunction at mile 3, none of my buttons were working correctly. I just kept getting two beeps no matter what button I pressed. At the end of the run I was trying to save the data, but ended up losing everything. Back to the old manual method of gmap-pedometer.com to measure my route. Finally figured out what was wrong, the start button was stuck in the down position. A little prying with a screwdriver loosen it up, and it's working again. More rain tomorrow, so I'm not going to get off so easy, as today's rain left the streets wet.

December 15, 2014 (Monday) [3.5 miles]

Toe blister is still there, but not as painful. At least the roads are dry now, though the temperature was 46°F so I had to layer up and use gloves. Kept my toes on my left foot curled up, and was able to run, but not as smooth. Pace was decent, averaging 14:38 min/mile. I felt the muscles used to curl up my toes hurting the last mile, and I felt it in my toe as well. Another rainy week coming up, so I need to be careful and keep good form during those wet runs.

December 13, 2014 (Saturday) [11.1 miles]

Heavy rain yesterday left lots of debris on the roadway. A few scattered showers this morning, so I wore my rain jacket. The rest day yesterday helped, felt good this morning, but due to the wet ground I was taking it slow and easy in the beginning. Around mile 5, I started picking up the pace, since I didn't feel like I would be able to run long. At mile 7, I headed home, then looked at my watch and noticed my pace was faster than usual. I decided to bump up my effort some more to finish strong, but felt even better nearing home and extended my run again. With a projected finish distance of just over 10 miles, I still felt strong enough to get to 11, though the last mile I felt my pace slowing. I got home and wiped my feet on the door mat when I looked down on my left foot and noticed some blood on my toe. Did I step on something sharp? I didn't remember any pain during my run. No blood marks on the walkway to my front door. After my shower, I examined the area, and discovered a toe blister, but there was no blood leaking. I must have popped it on the doormat. This is the same toe (4th) that has given me problems in the past. During my marathon last year, the nail fell off and the blister was much worse. The average pace today was over a minute faster per mile than last week, and would allow me to finish a half marathon in 2:51. Weekly mileage 27, highest since my injury in July, and close to my 30+ that I was averaging before.

December 11, 2014 (Thursday) [5.5 miles]

No excuses about lack of time with a 2:50 am start. A few warm up sprints with one 400m at 8:34 min/mile pace. First mile interval at 10:56, but I expected it to be fast given my effort. On the rest interval, I felt my legs hurting. After my H₂O stop, I didn't seem to have any energy, so I headed back home, hoping that would recover enough to do one more speed interval (not!). Even though I had several hours allocated to run, my run time was just 1¼ hours. Rest day tomorrow.

December 10, 2014 (Wednesday) [3.2 miles]

Either cumulative fatigue or the faster workout yesterday made me think twice this morning while lying in bed. My muscles were sore, and I felt like taking a rest day. Rain predicted for Friday, so I can rest then. Super slow recovery run, even slower than Monday. Loss about 10 seconds each mile, and was glad to finish.

December 9, 2014 (Tuesday) [4.2 miles]

Feeling fresher this morning, but not enough to try any speed work. Still keeping the run short (mainly because I woke up late again) due to limited time. Even though I spent the same amount of time running as yesterday, I covered more distance with negative split miles, with the last 5 km at 13:09 min/mi pace.

December 8, 2014 (Monday) [3.4 miles]

Wasn't expecting to be able to run fast or long, and I didn't. Slow recovery run from Saturday's longer distance, and an extremely slow pace. Passed close to a skunk from behind this morning, and was so quiet I could hear the skunk's nails scraping the asphalt, then I scuffed my foot making a sound, then the tail went up, but we were separated far enough away for any drama.

December 6, 2014 (Saturday) [10.2 miles]

Interesting run this morning. I expected to be wiped out from my faster run yesterday, but the only soreness was in my left calf and Achilles from the calf raises I've been doing all week. I brought a few energy gels hoping that I could run long, and started really slow. Just after a mile, I saw another runner ahead moving slower than me, so I picked up the pace and said "hi" as I passed. I tend to run faster when I'm around other runners. I could feel a little soreness from the faster pace, so I scaled back to my half marathon pace. Staying close to home in case my body decided to quit, the run route were a series of out and back loops in different directions. First loop at 3 miles takes me close to home, but still felt good, so I decided to go out the other side. At mile 4, I felt even better, so I ventured out a bit more. At mile 5, I consumed my first energy gel, and headed back home (I was 2 miles out at this point). Close to home at mile 6.5, and still held a good pace, I used my last energy gel, and headed away from home again, but staying within a mile. Pace is getting slightly faster at mile 8, so I decided I can make it an even 10 by zig zagging around the streets. Overall pace at 14:08 min/mile would allow me to finish a Half Marathon in 3:05. Last two miles splits (14:00) were faster than the average, so a good strong finish. I have a Half Marathon coming up in three weeks, so this training run really boosted my confidence that I could actually finish under 3 hours again.

December 5, 2014 (Friday) [4.2 miles]

Actually saw my medical doctor last week, and had a appointment with a Physical Therapist last Tuesday. Some concern that I could not perform a single leg calf raise on my recovering Achilles. I was a bit surprised myself, thinking that running the past few months would bring back my strength. Focusing on assisted calf raises left my leg sore the past few days. The rain didn't help much either. I had woke up yesterday morning to run, and it was pouring hard. Clear today, and the streets were dry. Leg strength and speed are coming back, as I averaged 11:12 min/mile with a peak mile at 10:38. If it wasn't for my slow 12 minute mile start, I would have average under 11. Maybe the calf raises are working.

December 2, 2014 (Tuesday) [3.5 miles]

Late start, but my body needs rest to combat the cold. Short run, but not too fast. A few rain drops, but not as big as what will be coming in a few days.

November 30, 2014 (Sunday) [3.5 miles]

Lingering cold symptoms did not help this morning when I started my run. In addition to the congestion and headache, my Achilles was a bit sore, as was the rest of my body. I was hoping I would feel better once I started running, but that never happened, so I just cut the run short. As the month closes, this is the first time in 12 months that I did not run a race.

November 28, 2014 (Friday) [3.4 miles]

Over slept this morning, and an elevated heart rate. Easy workout today with a late morning run-walk on the beach. Also have some symptoms of a cold, so congestion and coughing do not help with my overall energy level.

November 27, 2014 (Thursday) [7.4 miles]

No Turkey Trot today. I might have gone too fast, too long last Sunday. Did not feel like running until today. Was not sure how far I could go, so I stayed close to home. At mile 5, heading home I added a few loops to get one more mile since my speed was not dropping much. Late start in the week, so not sure if I can keep up my weekly mileage.

November 23, 2014 (Sunday) [8.5 miles]

First run back in San Diego after two weeks. Felt great to run with just shorts and a single layer top. I was running 12 minute splits, then I got into some hills and slowed down. The main street that I run on was in the process of re-surfacing two weeks ago, and the surface is all done, but no lines have been painted. Sharp little loose rocks covered the sidewalk, and car tended to drive the entire area, making it unsafe to run when cars were present. Forced light running really tires my leg muscles, so I could not run as long as I would have liked.

November 21, 2014 (Friday) [4.1 miles]

Going home tomorrow to warm weather. Still subfreezing outside, so back on the treadmill to keep my legs in shape. I really hate the disorientation that occur when you get off the treadmill. Just walking and everything seems to move so fast. Little more distance this morning, and I hope to be able to get a longer run in this weekend when I get back.

November 19, 2014 (Wednesday) [3.1 miles]

Tough decision, run barefoot on a treadmill or run with socks and sandals outside in the sub-freezing temperatures. I choose the treadmill. Temperature outside 15ºF (-9ºC).

November 18, 2014 (Tuesday) [1.0 miles]

Very windy this morning, and I know the effects of wind chill. At 17ºF(-9ºC) with winds 20 mph gusting to 30 mph, wind chill at -1ºF (-18ºC). Not even going to try to exercise outside. I'm more bothered by the wind that anything else, since I didn't have anything to cover my face and eyes. I decided on a light workout in the hotel gym starting with the stationary bicycle. After about 15 minutes, I got tired of spinning (barefoot) and jumped on the treadmill for a mile. I found out that my limp is still there on my left leg, as I could hear the landing noise stronger on that side. I did a few intervals, but I can't run long on a treadmill due to boredom, at least the bike-run split things up a bit.

November 17, 2014 (Monday) [2.1 miles]

Missed a 5K yesterday, no race day sign up. I passed by the finish line after some sightseeing, and talked to some of the runners who were headed to the start line via the subway (it was a noon start). Working on the weekend, so spare time was scarce. Light snow all day yesterday left anything that didn't move covered in a cm of snow. Temperature outside was -1°C but the streets were wet with pockets of snow where there was no traffic. Decided to go bare and see how it felt. I measured out a half mile loop around the hotel, and when back inside after the first loop to allow my feet to warm up again. I repeated this 4 times. Tomorrow morning temperature forecast at -7°C. Hopefully it's dry enough to wear my socks and sandals, because that's too much of a drop for me to adapt in such a short time. Must be really careful about ice as well.

November 15, 2014 (Saturday) [9.1 miles]

Weekend long run in Toronto. I went out to get breakfast, and it was -4ºC, but it didn't feel too bad. I was going to wait until afternoon to run but then decided to see if I could tolerate the cold. I prefer morning runs anyway, less people, less traffic. Bottom layer, lycra on skin followed by polypropylene for warmth, and the top layer polyester to block the wind. On top, sleeveless shirt, long sleeve shirt, high neck shirt, top layer hoodie, hat with ears flaps, and gloves of course (I found my other missing glove under the bed). Instead of leaving from my Hotel, I took the subway to my destination close to the beach. I wore my toe socks with my sandals, because some of the ice grates are sharp leading down to the subway, and if the temperature is below freezing I need some extra warmth for my toes. I had planned to take off the sandals and socks as soon as my feet felt warm. The bus that would take me even closer to the beach would not arrive for 10 minutes, so I just started my run from the subway station. I brought a light back bag in case I needed to carry my extra clothes. Warmed up a little at -2ºC at my 8 a.m. start time, and at the end of my run was 1ºC. I stopped for several pictures, but never felt warm enough to take off any layers. I zipped/unzipped my top slightly during the run, but I soon realized that I would have to do the entire run in sandals and toe socks. After my run, I didn't have to wait long for the subway train, and when I got on, I had to pull off the top two layer because I was so warm.

November 12, 2014 (Wednesday) [6.2 miles]

Walked around the city a few miles yesterday before work. Surprised that I felt like running this morning. Windy at 30 mph from the west, so I wore my windbreaker, but I had nothing to shield my eyes since I did not bring my clear glasses. I decided on a loop route that started out heading west, right into the wind. My GPS watch was able to get a signal within a half mile, since it recorded the satellite positions from yesterday, but the tall buildings may it hard to get the last lock to navigate and record. Left earlier this morning, so I was able to finish before 7 a.m. and not encounter too many people commuting to work.

November 11, 2014 (Tuesday) [7.5 miles]

Business trip to Toronto Canada changes up my workouts for a few weeks. I needed an extra day to recover from the jet lag, but really needed to run this morning. Temperature outside 3°C (37°F), four layer on top, two on the bottom. I needed to keep warm, so my feet would not get numb. Could not locate my right glove, so I had to use a sock to cover one of my hands. Being downtown with all the tall buildings made it difficult to get a GPS fix. I ended up running a mile before getting a signal. Sidewalks well lit (I left an hour before sunrise), and clean and smooth, except for a few spots where there was road construction. Rain and snow forecast later this week, not sure when I will run next, but no treadmill.

November 8, 2014 (Saturday) [9.0 miles]

Resting heart rate was 63 yesterday morning, so even if my legs felt like they could run, I decided to take a rest day. This morning, my heart rate was 48, but my legs felt tight. Warm up felt good, and I was monitoring my pace to see what I could maintain. Big loop route this morning, since I knew I could run long. The main road on my route was being re-surfaced, so one of the lanes were closed which made for a obstruction free run for several miles. Road surface just ahead of the work trucks were all nice and clean. Some sections that were paved the day before were difficult, as little bit of asphalt rocks were all over the place, including the sidewalk. Some sections were so bad, I had to slow to a walk, but the hardest part was the additional strain on my muscles which were not used to the quick reactions necessary to navigate difficult terrain. I had planned to go 10 miles, but my legs were not up to it.

November 6, 2014 (Thursday) [8.0 miles]

Light swim yesterday because it still looks like I cannot recover from a run in one day. Much warmer this morning, so back to the tank top. The full moon lit my way, so I had a good view of the street surface. Good fast warm up, so speed work seemed appropriate. Performed 3 one mile intervals with half mile rest at 10:44, 11:30, 10:50. Felt good to get back into the tens. The second interval is always slower as the road surface is rougher and there are more turns. Average pace the first 7 miles around 12:30 min/mi so my recovery speed was faster as well. I had to slow way down the last mile home (17 min), as I felt my muscles getting sore.

November 4, 2014 (Tuesday) [5.5 miles]

Single digit (Celsius) temperature this morning at 8°C (46°F). Wore long sleeves for the first time in months. I had to start out with a really fast cadence to generate more heat to keep warm. After my first mile, my hands were still cold, so I picked up the pace more to elevate my heart rate. Better at mile 2, but still not sweating. Picked up the pace again, and was finally feeling warm. The moon had already set, so the sky was clear and dark. The first time I lifted my cap to get a better view of the stars, I saw a shooting star above me. A half mile later, I was looking at Ursa Major, and saw another shooting star. A few good mile splits, one at 12:06 (mile 3) and another near the end of my run, 12:40 (mile 5). Overall pace 13:37 min/mile, under 3 hour Half Marathon pace.

November 2, 2014 (Sunday) [10.3 miles]

Finally a weekend to relax. Was still sore yesterday, so I took another rest day and finished my race report for San Jose RnR. The recent rain storm left the road a bit damp, but clean. Feeling good at the start and was planning a 6 mile run. At mile 4, I decided to pick up the pace a bit to see how it felt. At mile 5, I continued the pace, but not knowing exactly what pace because I refused to look at my watch. Heading home at mile 6, I felt so good I consumed my energy gel, and decided to extend my run. At mile 7, I picked up the pace again, but this time I examined the split pace, 13:06. I pushed harder the next mile, 12:22. Mileage was getting high for this run, and I knew that it would be hard to go faster the next mile, so I headed home. I was surprised that my slow recovery pace was a 15 min/mile. Overall pace, 14:47 average, and the longest training run since my injury back in July.

October 30, 2014 (Thursday) [3.4 miles]

I am so behind on all my running blogs. I got my pictures from RnR SJ (over 100) last week, but have not had time to review them. The RnR LA photos look nice as well, since I carrying an inflatable guitar. I need to order those photos soon. No races until end of December (63 days between races), the longest break so far this year was 28 days. Easy run this morning, but did not feel better each mile, so I cut it short.

October 26, 2014 (Sunday) [13.1 miles]

Rock 'n' Roll Los Angeles Half Marathon race report. Finished in 3:20:04 15:15 min/mile pace.

October 23, 2014 (Thursday) [3.9 miles]

Nice and easy. Legs felt kind of heavy at the start, and only slightly improved as I warmed up. Achilles showing some pain near the end, so I had to slow some. Rest up for the weekend.

October 21, 2014 (Tuesday) [4.2 miles]

Legs a bit tight this morning, but a few static exercises got my heart rate up and the blood pumping. Slow run start, but I was running smooth, despite my recovering Achilles tendon. I stretched out the tendon really good last night, and that seemed to make it better. Original plan was 3 miles, but I kept feeling better each mile. Still on recovery week, so not too intense, and managed negative splits, 16:36, 15:28, 14:26, 13:28. Rest day tomorrow, and one more run on Thursday before the Sunday Half Marathon.

October 20, 2014 (Monday) [3.1 miles]

I thought with the easy beach run a few days ago that I would have lots of energy, but my legs felt heavy. Could be all that ladder climbing I did yesterday putting up Halloween decorations. Super easy, super slow, super short. Hope to get my energy back tomorrow.

October 18, 2014 (Saturday) [5.2 miles]

Easy low tide beach run in perfect SoCal weather. Several stops to take pictures of the hang gliders over the cliffs. It was nice to be able to run through the soft sand without pain, as my Achilles is much stronger now.

October 16, 2014 (Thursday) [5.2 miles]

This morning's plan, speed workout, 3 x 1 mile. Workouts consists of 1 mile warm up with a few spurts, followed by 2 x 400m with 400m rest break. Mile intervals with half mile recovery. Last interval I normally maintain some speed until I get tired, then I head home on the cool down. That's the plan, but it did not work out this morning. Sluggish warm up, with no leg speed. First 400m at 2:08 (8:29 pace), with rapid breathing. Recovery OK, but cannot get much speed on the second 400. First mile interval is difficult, as I'm struggling to maintain a smooth stride. Pace isn't too bad at 11:52. Nice to get some speed back, and much faster than the last time I did this work out on September 25. The recovery half mile got me to the water fountain, but I had to walk a bit to get there. I took a break and consume an energy gel in hopes that would give me the boost I needed to finish my workout. I could not seem to get my heavy legs moving again and did more walking than running. I realized that I needed to abort my training plan, and head home. I managed to maintain a running form as I headed back, but at a slow 19 minute mile. I will need to rest tomorrow, I guess my body isn't bouncing back as fast as I would like. Next up, recovery week in preparation for the Rock 'n' Roll Los Angeles Half Marathon on October 26.

October 15, 2014 (Wednesday) [3.5 miles]

Should I run or swim today? Triathlon season is over for me, so a slow easy recovery run this morning. Controlled breathing (i.e. nose only) kept myself from going to hard. I saw a person walking along my route on the sidewalk ahead of me as I was waiting for the signal light to change. Rare to see anyone at 4:30 in the a.m. I ran out on the street to avoid a direct confrontation, but I wasn't catching up. I know I'm not running that fast, but I didn't think I was running that slow. After I got home, I looked at my splits, 19 minutes a mile! Hopefully that slow pace will allow me to feel fresh tomorrow.

October 14, 2014 (Tuesday) [6.6 miles]

Still running by feel. Attempted to run negative splits by increasing effort each mile. Did fairly well, but the last two miles were at an even pace of 12:42. Overall pace of 13:38 is enough for a sub 3 hour Half Marathon. Strong finish, so I should be able to recover quickly.

October 12, 2014 (Sunday) [8.2 miles]

Extra break days from running to allow my muscles more time to heal. Felt good to start running without a walking warm up. Planned to run at least 6 miles. Each mile got a bit easier, as my muscles warmed up and my form was smoother. At mile 5, I decided to add an extra mile, and again at mile 6 and 7. Ignoring the pace, and running by feel, I stayed close to home, and once I felt my pace dropping, I headed home. Overall pace 14:20, with the fastest mile (13:21) near the end of the run. Let's see how quickly I can recover before my next run.

October 9, 2014 (Thursday) [3.4 miles]

Basic repeat of last week's taper run, but instead of winding down, I'm winding up. Negative splits (thought still slow), but still taking it easy. Still have a slight limp since I felt a little pain in my recovering left Achilles tendon.

October 5, 2014 (Sunday) [13.3 miles]

San Jose Rock 'n' Roll Half Marathon. Finished in 3:30:21, pace 16:02. Ran the whole way, but I did get slower every mile. More details in the race report.

October 2, 2014 (Thursday) [3.4 miles]

For the previous two years, I have made October my daily run month, running at least 3 miles (4 in 2013) every single day of the month. As I'm still recovering from my injured Achilles tendon, the longer recovery time from any run will not allow me to perform a daily run. An easy swim day yesterday, but my legs still did not have much go in them this morning. Easy 17 minute miles, and felt better each mile. Kept it short, so that my muscles will be fully recovered for Sunday's Half Marathon race.

September 30, 2014 (Tuesday) [6.1 miles]

The muscles on the bottom of my left foot were sore since last week's "long" run. A light bicycle ride and swim to keep up my fitness over the run break. Felt much better this morning, running right from the start. Resisted looking at my watch for pace, but instead going by feel. Increased pace for one mile at 11:45, with the overall pace at 13:50 min/mile. One more short run (hopefully) on Thursday before heading off to San Jose for the Rock 'n' Roll Half Marathon.

September 25, 2014 (Thursday) [8.2 miles]

Last hard workout before my taper. Performing my usual speed workout, but at a much slower pace. Peak warm up 400m at 11:10 min/mi pace. Three mile intervals with half mile rest at 12:34, 12:50, 12:38. Cool down mile at 16:32 pace. Overall pace 14:27. 3 minute per mile slower than back in May, but much better than the last 2 months.

September 24, 2014 (Wednesday) [3.3 miles]

Easy recovery run as I'm slowly trying to get back into my running routine. My left calf was still sore from the overnight cramp, and I considered riding my bicycle instead of running, but needed to get my running miles. A super slow start, but I was maintaining running form. I was afraid to look at my watch knowing that I was at a snail's pace. Each mile did not feel better, so I cut the run short. A disappointing 22 min/mile average, but I was running the whole time. Let's see how I feel tomorrow. I'm running out of time to train before my next race before I need to taper.

September 23, 2014 (Tuesday) [6.2 miles]

Recovered well from Sunday's race, except that my left calf cramped while I was sleeping last night and it was sore when I awoke. Warm up exercises made it less painful, so I decided to run anyway. Only had 1.5 hours to run, so distance would be dictated by time or energy level. Surprising I felt pretty good, and ran at a decent pace (under 14 min/mile) and kept it steady the entire run. This was my fastest training run since my injury back in July 4, and things look hopeful that I can finish a half marathon under 3 hours again (last 2 have been 4:00 and 3:51).

September 21, 2014 (Sunday) [6.0 miles]

TriRock San Diego, Intermediate distance, 1.5K-35K-6mi. A bit short of the standard Olympic distance (1.5K-40K-10K), but a challenging race. I estimated about 4 hours to finish based on my current performance level. Swim seems longer probably due to the current in the bay, so I lost 15 minutes. I had to take it easy on the bicycle ride so that my left leg would not be over stressed. The run started well, and I was maintaining a 13:30 min/mile pace on the double loop course. Since I was the last wave to start, and slow on the bike, the second loop of the run got pretty lonely. The best part was that the run course was very smooth sidewalk with a long section (about 1/4 mile x4) on the grass. A hand full of triathletes behind me on my way to the finish. I felt good a mile from the finished, so I picked up the pace, finishing the last mile in 11:13, which was good enough to make my overall average 12:55. Overall finish in 3:58:43, right on target.

September 19, 2014 (Friday) [4.4 miles]

Haven't felt like running for a while. I guess the Disney Double Dare weekend last month did some damage that needed recovery time. With the triathlon this Sunday, an easy taper week. Last Saturday was my last triathlon simulation, a 200 yard swim, breakfast, and a 22 mile bicycle ride. I hoped I could run after the bike ride, but my arch muscles of my left foot were too sore, and I would have likely damaged something if I attempted to run. Soreness finally was gone this morning. A slow walking start, but after 4 minutes I was able to run comfortably at a slow pace. Main focus was to run without pain. Each mile got easier and faster, and the last mile home at a 15 minute pace.

September 12, 2014 (Friday) [5.1 miles]

I felt so great after yesterday's run, I thought I go out again this morning. Started running but at a very slow pace, a few muscles were sore but I was hoping I would warm up and everything would feel better. After a half mile, I had to walk to make the pain subside. More walking than running the next mile. I felt slightly better and tried to run a mile at a faster pace, hoping that would get the blood flowing and make everything feel better. I could only manage a 17 min/mile pace, then I got tired, and had to walk some more. Still far from home, and hoping that I would feel better at some point, I continued walking. I never really got the desire to run again, so overall pace was a slow 23 minutes per mile.

September 11, 2014 (Thursday) [4.3 miles]

Did not feel like running until today, but that didn't mean I wasn't working out. With the triathlon coming up in 10 days, I needed to work on distance since the race length is 1.5K-35K-10K. Sunday 2.7K swim (pool), Tuesday 40K bicycle ride, both the longest for this year. This morning's run did not start well. I started to run, but I felt pain in lots of different areas in my left leg, so I was walking at the beginning. After a quarter mile, I was able to run very slowly. The first mile split was 18:46, but by that time, I was warmed up, and attempted a speed interval. 400m at 12:11 pace, I tried to maintain the speed, but felt my Achilles getting slightly sore, so I slowed slightly. Next mile split at 14:26. Did not feel like I could go long (and I started late anyway), so I headed home. Normally I would start getting tired as I got closer to home, but today I held the pace (though slower) to the finish. Great news after the run, the swelling on my left foot was nearly gone. For months now, my left foot was always puffy.

September 6, 2014 (Saturday) [3.0 miles]

Legs soreness, mostly in the knee area and bottom of foot kept me from running most of the week. Bicycling and swimming kept up the fitness level. Two different muscles, the sartorius and the gastrocnemius appear to be the blame. Some trigger point therapy helps. Easy beach run, but the pain from the sartorius near the knee didn't go away completely. Need some work on the bicycle, so less running for a few weeks.

August 31, 2014 (Sunday) [13.1 miles]

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

August 30, 2014 (Saturday) [6.2 miles]

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

August 27, 2014 (Wednesday) [3.1 miles]

Last weekend's workout stressed my left abductor hallucis. I guess that's a good thing, since this muscle controls the big toe, so I'm actually using more of my left foot. For a change, the area that is the most sore on my left leg is not my Achilles tendon. A swim on Sunday, and a bicycle ride on Tuesday kept my fitness level elevated. This morning, everything felt good (except for the Achilles, which will be healing for more weeks to come). A good 15:22 warm up mile, then I was able to drop into the 14s for the next few mile. Keeping it short as to not stress anything. Overall 3.1 miles at a 14:56 average pace, just the right speed for Disneyland in a few days.

August 23, 2014 (Saturday) [5.0 miles]

Muscles feeling better this morning even after my run-walk yesterday. I wanted to try out my Xero sandals, since I will most likely use them for part of my Disneyland runs. Used Body Glide all around my feet, and started out my run with them on. First observation is that they are extremely noisy. My right knee area started to hurt because my form had changed due to lack of feel for the ground. I adjusted my form and was able to make the pain go away. After the first mile, I took off my sandals and ran barefoot. I was able to run the first 2 miles at the Disney pace (under 16 minute mile), but started to feel the lack of energy after that. I experimented with taking on and off the sandals, since that is what I'll likely be doing in the race. Total sandal time was probably less than 2 miles, and it really makes walking easier. Last mile or so I could feel a little pain in my recovering left Achilles tendon. Overall finish pace was 16:51.

August 22, 2014 (Friday) [5.1 miles]

With the focus on recovery for the Disneyland races at the end of the month, this is going to be an easy week. My heel was still tender, so on Tuesday I went for a bicycle ride. Surprisingly I was actually able to pedal comfortably. A little trouble generating enough force to clip in, but little pain, a big contrast to the bicycle rides last month. Legs felt refreshed this morning, so I started out running with the first mile split at 16:46. Picked up the pace slight for the second mile at 16:14. Struggled to keep up the pace on the next mile, and time dropped to 17:00. The increased effort put a toll on my left leg, I felt some tendinitis around my knee, most likely due to my instable foot landing. A little walking until the pain went away, then back to running, but the pain kept coming back. Time to head home. Next two mile splits are ridiculously slow due to the amount of walking, 24:44, 26:54. Hopefully my inability to run continuously is due to fatigued muscles from Sunday, not lake of fitness.

August 17, 2014 (Sunday) [13.5 miles]

Strained my gluteus medius during my last run and the pain in the lower back kept me from running until today, the AFC Half Marathon. I started at the very end to avoid any confrontations with other runners. Moving at a slow but steady 14:30 pace, I actually caught and passed a few walkers. As I got warmed up, I was slowly able to increase my pace and pass a few more runners. First 10K in 87 minutes 10K (under a 14 min/mi pace). Pace started slowing down after that. I could feel a little pain in my left knee area, and walked for a bit. More walking than running each mile. At mile 11, I was forced over to the sidewalk, as the streets were begin re-opened. Last mile before the finish was uphill, and pretty much all walking. My feet hurt, since I could not maintain good form, and I took advantage of the grass as much as possible. The last few hundred yards were back on to the asphalt street, and the surface was hot. Since I could not maintain a fast cadence, I could feel my feet burn. A hand full of walkers near the end, but I was pretty much one of the last finishers. Thankfully, the race organizers kept the timer going and I received an official finishing time (4:00:51) well over the recommenced completion time of 3 hours. I was even able to get my finishers medal, and the triple crown bonus medal (Carlsbad, La Jolla, AFC). Definite rest day tomorrow, as I scrapped off my heel pad on my left foot, so the skin is much thinner than normal (and a little sensitive).

August 13, 2014 (Wednesday) [3.2 miles]

Rare evening run, but with my physical therapist appointment tomorrow, I will need to start work early. Warm and humid, and the black asphalt heated up from a full day of sunshine. After a slow 18 minute mile warm up, I concentrated on smooth balanced running form. Too bad I wasn't moving fast (21 min/mile). Every time I tried to go faster, the limp would come back. Looks like a limping half for Sunday.

August 12, 2014 (Tuesday) [5.4 miles]

Too tired yesterday for another run. Much better this morning. No more long runs until the Sunday AFC Half. I was trying to balance my stride, and discovered one reason for my limping, I was not using my forefoot on the initial landing, but instead using only the heel. A bit of pain when I try to run correctly, but I need to balance myself out if I ever expect to run normal again. Disappointed in my speed, my mile splits in the 16 to 20 minute mile range. Overall under a 19 minute mile, but for this short run I would have expected better.

August 10, 2014 (Sunday) [4.0 miles]

Back to the beach for some more speed work. First mile in 12:38, but then I had to take a walk rest break. Mostly running, but a few short walk intervals. Best 5K pace at 14 min/mile, which is exactly what I need to do to finish the AFC Half in 3 hours. Running form is getting more balanced, but still have a limp. I definitely using my left leg more, and tolerating a slight pain in order to regain the fluid movement I need to recover completely. 24 miles this week with 4 run days, felt good to be back (though still slow and limpish).

August 8, 2014 (Friday) [10.1 miles]

Rest day yesterday with some more work done by the physical therapist. Much better this morning, limping minimized, but I was not going very fast. Focus on form, not speed. Pushed myself to go 10 miles, as the final two mile splits were 22:18 and 24:50, but at mile 8 overall pace was 20 min/mile. I just need to get some speed back, and I should be fine for the AFC Half in 9 days.

August 6, 2014 (Wednesday) [1.5 miles]

Quads sore this morning, but active recovery makes things feel better. Started out walking, and tried to run, but the quads were too sore. After a mile, it was getting hard to walk, so I had to cut it short.

August 5, 2014 (Tuesday) [8.4 miles]

Started out with walking, but after a few steps decided to just run slow. Picked up the pace a few times, and was able to maintain some speed for a while, but still with a slight limp. Best pace for half mile at 14, mile at 15, 5k at 16, 10k at 17. Initially thought I could go 10, but each mile got slower, with the last mile at a 19 min/mile pace. Quads extremely sore afterwards, but Achilles was no worse than any other day. Hope to get a 10 mile run in this weekend (or before) to boost my confidence for the AFC Half in 12 days.

August 3, 2014 (Sunday) [1.5 miles]

Tried running after swimming, but my left Achilles was a bit sore from all the pushing off the wall. I focused on form, and running/walking without limping. I found that if I slowed way down (like not moving), then I can run evenly. I slowly leaned forward to gain some motion, but if I was moving too fast, the limp would be more pronounced. OK, 20 minute mile pace, but not limping. At least my weekly mileage is back to double digits (11 this week).

August 2, 2014 (Saturday) [4.3 miles]

Weekend beach run. The softer sand was easier on my legs, since I do not have to land as gently. Pace around a 14 to 15 minute mile. Still limping but moving faster without pain. After 2.5 miles, tried a few short intervals (sub 10 min/mile pace), two 30 second efforts, follow by a longer 2 minute effort. I'm really out of shape, as I was breathing hard during the last interval. I'm sure my limp style takes additional energy than if I were running more balanced.

August 1, 2014 (Friday) [4.5 miles]

I started out with a slow 25 minute walk for the first mile, then a slow run at a 20 min/mile pace for a quarter mile. After about 2 miles of run-walk, I was warmed up enough to continue my slow run and even felt good enough to add an extra mile or so. I kept the stride length short, and the cadence high, to minimize my limping. Hope to get back my weekly mileage, and hope I can maintain a fast enough speed to avoid the cut-off time for the upcoming AFC Half Marathon (13:44 pace). At least if they re-open the streets, I know the course well enough to not get lost (like San Dieguito Half back in February).

July 31, 2014 (Thursday) [1.0 miles]

I had some work done on my Achilles yesterday at FunctionSmart Physical Therapy. I have months before I'm fully recovered, but it's encouraging to know that I'm not too ambitious in my races goals this year. Tried to run this morning without pain, but had to walk due to muscle soreness, my left quad, not my Achilles. It's been almost a month since I had to use my left leg, and the muscles are a little weak. Limping is not as pronounced, but still there. The road to recovery is long and slow.

July 27, 2014 (Sunday) [3.0 miles]

Solana Beach Triathlon, 1/4 mile swim, 9 mile bike, 3 mile run. I'm still limping, but not as bad. I rode my bicycle last week for 10 miles, so at least I felt more confident for this race compared with two weeks ago. In T1, as I was getting ready for the bike portion, I felt a few rain drops, but we've been having weather like that for the past week. After about half mile into my run, I heard some thunder. Flashes of lighting, and louder thunder had me thinking that the skies were going to open up. By the first mile it started to rain, heavy. More thunder, lighting, and rain the rest of the run. Luckily most of the other triathletes have already finished. I happen to be in the last wave, and many already finished before I started. I think only about a dozen or so had to run in the downpour. Even though my overall pace was 13:39 minutes/min, much faster than two weeks ago, I was still second from last.

July 16, 2014 (Wednesday) [1.5 miles]

Each day gets better, but I still cannot walk without limping. I did not need the compression sleeve the past few days, as the swelling is pretty much gone. TriClub Aquathlon, the swim was great, even kicked a little. I started out with my limp shuffle, but realized that's putting too much work on my right leg. I focused on a good balanced running form, and finally found something that worked. Only problem was I almost running in place, with super short, fast steps. After the first loop (1.5 miles) taking over 30 minutes, I realized I would not benefit from going longer. Also, there were not many runners left, since I was already one of the slower swimmers. Off to the pizza line, and the slices are still warm.

July 13, 2014 (Sunday) [3.1 miles]

I most likely experienced a small Achilles tendon tear, due to the sudden contraction of the calf muscle. The few days after the injury, the swelling was so bad that I had to keep my foot elevated, otherwise the throbbing would be intense. I wrapped my lower leg with a compression bandage, and by Thursday could get my with a compression sleeve. Walking still with a limp, even this morning. I decided to try to complete the Carlsbad Triathlon which I had signed up for months ago. The 1K swim was easy. I did have to hobble up and down the beach, but no pain. Getting on the bike was difficult, since I could not put all my weight on my leg forefoot. I ended up finishing the 25K bike pedaling mostly with my right leg. I started out on the run with a super short stride, with a noticeable limp. I tried walking a few times in the beginning, but I wasn't moving fast (25 min/mi pace). The limp pace was around 16 min/mile, and I managed to maintain that pace the entire way. Afterwards, I actually felt better. There were still several people behind me, as I finished 721 out of 743.

July 4, 2014 (Friday) [2.0 miles]

A bit humid, but the skies were clear this morning for the Scripps Ranch Old Pros 10K Run. I didn't get a chance to pick up my race bib yesterday, so I went to the race early to get it. As I waited for the registration table to official open at 6 a.m. I realized I forgot my ankle strap to attach my timing chip. I searched my car for something I could use around my ankle, and cut a old swim suit waist string to fit around my ankle, problem solved. Quite a lot of people at the race, but a different crowd (less experienced runners) than my usual half marathon group. I decided to start in the back, since the start area and course is pretty narrow. The first mile was difficult, and there's little room pass. I run a few surges to pass, and slow as the runners gets congested. Bumped lots of shoulders, and said sorry too many times to count. At 1.5 miles, the group was going about my speed, so less passing was required. I found my race pace, then the 2 mile mark with a water station came up. Normally I would not have to use water on a 10K, but it was warm this morning. As I approached the water, there were some bead necklaces being handed out. I heard some voices behind me, like "Oh look!", then I felt a shoe hit my lower left leg. I stumbled, and my Achilles heel started to hurt. I heard a girl say "Sorry", then I said something like "This may put me out of the race". I limped through the water station, hoping that I could shake off the pain. I could no longer flex my foot, so I hobbled with a stiff ankle for about a 1/4 mile. At this point I realized my injury would not get better, and I would have to abandon my race plan. A bicycle Police officer stopped and called the paramedics to get me a ride to the staging area, where another Police officer gave me a lift back to my car. Using a clutch with only the heel (as to not stress my Achilles) was a bit tricky. As I was headed home, I passed near the finish area, I thought about picking up my race shirt, but decided it wasn't worth the trouble, and I already have a bunch of shirts anyway. I would have trouble wearing a race shirt for a race I never finished, even though the cause was no fault of mine. Still wondering what lesson I learned today. Maybe start in the front? (click on image below to get more detail)

July 2, 2014 (Wednesday) [6.3 miles]

Slow and easy, that was the plan. I got the slow part, but it wasn't that easy. Legs a bit sore near the end, and I even had to walk a quarter mile to allow my muscles to recover. I should probably take a day off from running tomorrow, maybe an easy bicycle ride to keep my legs loose before Friday's 10K race.

July 1, 2014 (Tuesday) [9.0 miles]

I was expecting to feel tired and tight on Monday, and sure enough I was. Since I have another race (Scripps Ranch 10K) on Friday, easy runs this week. With the year officially half over, I've recorded over 700 miles, so another 1000+ mile year projected. Actually the first year of barefoot running was 571 miles, but every year after that has been over 1000: 1100(2012), 1162(2013), 1867(2014).

June 29, 2014 (Sunday) [8.2 miles]

Coronado Rotary Club Low Tide Ride & Stride, 8.2 miles of beach, point-to-point. Last year's results listed about 400 runners, and 300 bicyclists. I did not see any info about chip-timing, but I brought my ankle strap, just in case. Very low-key race, you could even sign up on race morning. I parked at the finish, and took the bus down to the start. From the start line, through the haze, you could see the building behind the finish area. The peak of the low tide was about 6 a.m., so at race start it was about a foot, with the tide moving in. I met a few other barefoot runners, and saw some more after the start. In total there were at least 7 starting without shoes. I had a malfunction on my GPS watch, I accidentally started it before the actual gun time, so I have some data of me roaming around the start area before the race. About a quarter mile, I looked at my current pace, and realized what had happened, and just reset the watch to begin another workout. I expected to run under a 10 minute mile, and the first split was 9:46. I felt comfortable at my current pace, and with the beach sand under my feet, I knew the surface wasn't going to change. The last mile, I started to pick up the pace, then the course took a little turn to get around a breakwater jetty, and the packed sand became soft, deep beach sand. That's when I started to make ground on the runners in front of me. After a few 100 yards, back to the packed sand, and a sprint to the finish. Last mile in 9 minutes, last quarter mile at 7:45 min/mi pace. Finish time 1:17:00, a 9:23 pace, though course may have been short. Old school rip off the tag on the bottom of your bib, something I have not done since 1993. As I was waiting at the finish for a friend to arrive, I noticed many runners barefoot with their shoes in their hands. I guess that soft sand got into their shoes. Fun race, hope to do it again next year.

June 27, 2014 (Friday) [5.4 miles]

Woke up slightly late, but still enough time for a 5 mile run, but not much more. Mornings are getting more crowded now that school is out for summer. So instead of 1 or 2 cars, I'm seeing 10 or so. A bit faster today, as my legs are more rested. I hope to do well on Sunday, but will run by feel, instead of my watch.

June 26, 2014 (Thursday) [8.9 miles]

I slept in again yesterday, my body's way of letting me know I needed a rest day. Felt much better this morning, and did some light spurts of speed, but generally an easy run. As I was headed home, I estimated I would finish just under 9 miles. No desire or time to get that little extra to go over, so my GPS watch recorded 8.94 miles. Only need 5 tomorrow, and with the 8 mile race on Sunday, it will be another 30 mile week.

June 24, 2014 (Tuesday) [5.2 miles]

Low resting heart rate (46 bpm) this morning due to the ocean swim yesterday evening. A slightly late start, but I was not planning to go long or hard this week anyway. Much faster than yesterday, but still tired from the consecutive days of running. I hope I feel better tomorrow. With the 8 mile race on Sunday, a rest day on Saturday, I need to carefully plan my week to allow me to keep my weekly mileage up without having to do a long run.

June 23, 2014 (Monday) [3.3 miles]

Woke up early enough this morning to not have an excuse to exercise. Although yesterday's workout was short, the cumulative effects of daily runs left me slow and sluggish. With the Coronado Rotary Club Low Tide Ride & Stride coming up on Sunday, I'll need to take it easy this week, so that I'll feel refreshed on race day. Still hoping to maintain my 30 mile weeks, I figured a short run today would make it easier to reach that goal.

June 22, 2014 (Sunday) [3.1 miles]

Bike-Run Brick, 20K-5K. Dusted off my racing bicycle in preparation for my Triathlon in 3 weeks. Extremely slow off the bike, but not so much from the bicycle ride. This has been a tough week for running since last Sunday's 42K-10K brick. I wasn't able to run as frequent or long all week, and I just needed 3 miles to bump my weekly mileage over 30. Mission accomplished, 16 weeks of 30 plus miles. Hoping to extend the trend far into the future.

June 21, 2014 (Saturday) [4.8 miles]

With the 4th of July Scripps Ranch 10K Race coming soon, I wanted to preview the course so that I would be prepared. The main part is around Miramar Lake, a popular exercise area for walkers, bicyclist, skaters, and runners. I parked in the lot a few minutes after the gate opened at 5:30 a.m. I decided on the clockwise direction instead of the more popular counter-clockwise. Foggy conditions hid most of the lake, but I could see a few fishing boats if they were close to shore. Near the finish of my run there were much more people on the path, and when I arrived at my car, the parking lot was full. When I heading home, I drove the part of the course that leads to the finish in Hoyt Park. Downhill and smooth asphalt. The path around the lake was not super smooth, but nothing that should slow me down too much.

June 20, 2014 (Friday) [9.1 miles]

Recovery from Sunday going well. Plenty of energy this morning, but kept it slow since I my speed work was yesterday. At mile 6, I headed home because my legs were getting tired. At mile 7, I felt better, and extended my run a few more mile. Lap times on mile 8 and 9 were exactly the same, not fast but consistent. Still trying to get 30 miles in this week, it will take some planning.

June 19, 2014 (Thursday) [8.4 miles]

Another rest day required yesterday. Feeling much better this morning. Warmup felt good, and the first 400m in 1:46 (7:03 pace). First mile interval (mile 3) at 9:10. Did not feel strong enough for multiple mile intervals, so I mixed it up a bit with shorter spurts. Another mile interval (mile 6) at 9:26 was about all I could take, so I head home at a easy pace.

June 17, 2014 (Tuesday) [5.1 miles]

Sunday's workout wiped me out the next morning. Ocean swim Monday left my arms tired from crawling over the kelp. Last week my resting heart rate was low, this morning it was slightly high. Legs felt tight at the start, and I was hoping that when I warmed up I would feel better. Never happened, in fact the last two mile home were at a 20 min/mile pace.

June 15, 2014 (Sunday) [6.5 miles]

Continuing the triathlon training. Longer bike ride (42K) with a bit more effort than last week. The run did not start well, my legs were slightly sore from the bike ride, and not very smooth. After a mile, I felt better, but still struggling. I wasn't sure how far I could go, but each mile I felt a little stronger and faster. At mile 4, I felt I could go for the 10K distance, and at mile 5, I felt if I could finish a half marathon. Did not want to go too far because my weekly mileage was already high. This week 41. I'll ease back next week to 30, maybe focus on speed work.

June 13, 2014 (Friday) [13.2 miles]

Friday the 13th and a Full Moon. Woke up early feeling great. Legs recovered from the 12 mile run on Tuesday. After a good warm up mile, the first 400m in 1:52 (7:29 min/mile pace). First mile interval at 10:11 was a bit disappointing, so I focused more distance than speed. Original plan was to run 13 miles, but only if I felt strong. Adjusted my pace depending on how my muscles felt and the route conditions. Crossed my previous eastern road to add additional miles and also a 200 ft gradual decent and climb. About a half mile from home I realized I would record exactly 13 miles, so I added an extra branch to get me over the Half Marathon distance. Finished strong at 3:03:49 (13:53 pace).

June 12, 2014 (Thursday) [3.9 miles]

Could not wake up early this morning. Legs felt tight and heavy, I guess yesterday's workout was not easy enough. Decided on a less traveled route, to hopefully stimulate my run. After a mile warm up, I did not feel better. The 2nd mile slower. I was about to give up, then I got back to more familiar (and well lighted) roads, and was able to pick up the pace slightly. Clock time kept me from going longer, but the short run should hopefully make me feel better tomorrow.

June 11, 2014 (Wednesday) [5.4 miles]

Slow easy recovery run. Controlled breathing (i.e. nose only) to keep me from going too hard. A late start, so by the time I got to the park where the skunks forage, there was already a morning walker, and only a few skunks. Near the end, I was really beginning to feel tired, and was moving really slow at around a 20 min/mile. I should feel refreshed tomorrow.

June 10, 2014 (Tuesday) [12.3 miles]

Needed to get my weekly swim, so I joined the Triathlon Club of San Diego Monday evening swim at La Jolla Shores. About 1200m or so, but I got to sleep later than normal. Surprising I woke up early (with only about 3 hours of sleep) feeling refreshed, and a resting heart rate of 46, which is the lowest in years. Legs felt good during the warm up, so I tried a few speed intervals, but there wasn't much leg speed there. First mile interval took 10 minutes, so I skipped any more intervals, and just ran at a comfortable faster pace. I saw the skunk family again at the park, and they were close enough to the path to notice me this time. As I was headed home, it was getting late, so even though I had the energy to go 13, I settled for just 12. Overall pace was kind of slow today, averaged 14 minutes per mile.

June 8, 2014 (Sunday) [3.3 miles]

YMCA pools closed today for staff training, so instead I rode my bicycle for 21.5 miles, followed by a run. Not a bad start, muscles felt a little tight, but no worse than any other day. I actually got faster each mile split, so no ill effects from the bike ride. I have a sprint triathlon coming up next month (1K-25K-5K), so today's 35K-5K makes me feel confident.

June 7, 2014 (Saturday) [4.4 miles]

Tried out a new 2.7 mile trail around Lake Poway. I brought my Xero Shoes in case the terrain got too rough. About 100 yards into the trail, I had to put them on. My muscles were pretty tired from yesterday's long run, so I ended up hiking most of the time with only a few sections barefoot, so not enough to log the workout as a run. After I got home, I went out for an easy run in the late morning. The asphalt was warm, something I have not experienced in quite a while, since most of my training runs have been before sunrise. Weekly mileage before today just shy of 30 miles, I just needed 4 miles in the next two days. New record set, 14 weeks of 30 plus miles.

June 6, 2014 (Friday) [10.3 miles]

A good night sleep, and I woke up early feeling refreshed. Wanted to get a long in before the week ended, and today felt like that day. Unlike all the previous runs this week, I felt great right from the start, light landing, quick cadence, and high energy levels. When I arrived at the community park, and saw a couple of skunks in the grass, but far from the path I was running. At the pull up bar I usually can only do 5 or 6, but I felt strong enough to go for 7, which I haven't done in over a year. As I continued around the park to the other side, 3 more skunks, only this time they were close enough to notice me, but I wasn't moving towards them, so I was safe. At mile 8, I thought about cutting it short to 9, but as I got close to home, I felt slightly better enough to go the full 10.

June 5, 2014 (Thursday) [7.1 miles]

Muscles a bit tight this morning, so I wasn't sure how long I could run. Warm up mile was pretty slow, so I took each mile easy. Mile 4 is the point I can decide to go long or head home. I felt good enough (but not particularly fast) to try a few extra miles. Mile 5 on my route begins a nice, smooth, straight, and gradual descend. I picked up the pace slightly, and felt great. I ran out of morning time to run longer, but finished strong.

June 4, 2014 (Wednesday) [3.5 miles]

National Running Day, so I should run. Knowing I needed a proper recovery run, I restricted my breathing my keeping my mouth closed the entire run. Wasn't planning on going long, unless I felt really good, which I didn't. Still trying to keep my weekly mileage over 30, so far for the last 13 weeks. The last time I did that was when training for my Marathon last year.

June 3, 2014 (Tuesday) [5.1 miles]

Recovery swim yesterday was good, legs didn't feel too tired. I thought I'd feel great this morning, but my legs (mostly my quads) felt heavy. Extremely slow warm up mile, and then I picked up the pace and actually felt better. Tried a mile interval, but could feel my left quad getting sore. A recovery half mile, and I try another interval, but the left quad complained, so I cut my run short and headed home.

June 1, 2014 (Sunday) [13.1 miles]

Rock 'n' Roll Marathon and 1/2. Hard to believe it's been a whole year since I ran a Marathon. This year I decided to run the Half dressed as Elvis, along with other Elvi. I'm the only barefoot one, though. A few stops to re-group, but I find that my muscles cramp up if I wait too long, so I head off at a slower comfortable pace given that I'm getting very hot in the costume despite the cool temperatures. Great working the crowd, if I didn't stand out enough being barefoot, the costume even drew more attention.

May 28, 2014 (Wednesday) [5.4 miles]

Cumulative fatigue sets in, and my legs are once again heavy and slow. At the pull up bar in the park, I did one pull up, and decided I didn't have the energy for more (I normally do 5 or so). Each mile gets slower, and I am unwilling to get to my target 6 miles. Not sure if I'll run again before Sunday's race, since I'll be swimming tomorrow, and bike-to-work on Friday.

May 27, 2014 (Tuesday) [6.6 miles]

Slow start, but each mile got a bit faster. Keeping the distance and intensity low. Taper, taper, taper.

May 26, 2014 (Monday) [6.8 miles]

A rare Monday run due to Memorial Day. Skipped the run after my swim yesterday to give my legs a rest. Taper week, so trying to keep the runs to 6 miles or less, and the intensity low. Wanted to do something different today, but didn't feel like driving anywhere. It would be nice to survey part of the Rock 'n' Roll Half Marathon course that I'm not familiar with, but that's quite a drive. Instead, I headed south from my house, but spend over 3 minutes at signal lights crossing major streets.

May 24, 2014 (Saturday) [11.3 miles]

A day of rest to get back my strength for a long run. I did not want to push the pace, so I started out at a pace that I figured I could maintain the entire workout. A few muscle pains caused me to reduce the intensity a few times, but most splits were fairly consistent, except for the one that included the dirt path. Strong finish, but didn't want to extend the run more, risking fatigue. Next weekend Rock 'n' Roll Half Marathon, so only easy runs until then.

May 22, 2014 (Thursday) [5.5 miles]

Slept in an extra hour, so no time for a long run. As I started out, my muscles were very tight, so it was hard to keep my form smooth (i.e. my feet hurt). After a mile warm up, things felt better, but there was no way I could go faster. Each mile did not get better, so I cut the run short.

May 21, 2014 (Wednesday) [7.3 miles]

Easy run, not much to recover from, so it wasn't too easy. Comfortable faster pace, but once I felt I could keep that pace, I headed home. I need to be rested for a harder workout tomorrow.

May 20, 2014 (Tuesday) [8.7 miles]

Seems like not only distance wears me out, but intensity too. No energy Monday morning to do any workout. The day of rest helped, but my legs did not feel very strong. Some more mile intervals at 9:30, 10:18, 9:19. After the last interval, I ran out of energy, and just did a 2 mile cool down at a snail's pace.

May 18, 2014 (Sunday) [4.0 miles]

Navy's 28th Bay Bridge Run. Over 10,000 participants, mostly walkers. I started front and center at a sub-7 min pace but for only 30 seconds. Once I was able to work to the side, I could slow my pace. First mile split 9:34. As we transitioned on to the freeway off-ramp to gain access to the bridge, the asphalt got nasty. I had to slow, then a bunch of people passed me. As the surface changed to concrete, the ascent began. Weather is a bit cloudy, so visibility was not the greatest. I took several pictures, but the skyline was so far away. The descent was gradual, so I was able to log my faster mile at 8:54. As we exited the bridge and on to the bike path, the surface gets nasty again. Not so much that the asphalt was rough, but tree debris was everywhere mixed in with the loose rocks. I slowed my pace again, and more people passed. The bike path turned into a smooth pedestrian path as we headed towards the finish. The last 20 seconds are on grass, so I sprinted in at a 5:56 pace. Official finish in 41:46.7 (10:27 min/mile pace).

May 17, 2014 (Saturday) [4.1 miles]

Bike-to-work day was canceled yesterday due to the poor air quality from all the fires we have had this week. I rode anyway, but not to work, since I have a few triathlons coming up soon. The new bike-to-work day will be on May 30, a few days before the Rock 'n' Roll Half Marathon. This mornings run was suppose to be my normal run after swimming, but the YMCA had some problems with the pool, and it would not be available for 30 minutes or so. I decided to run first, instead of waiting. No ill effects from the previous day's bicycle ride. The race tomorrow is only 4 miles, and I wasn't planning on going hard anyway.

May 15, 2014 (Thursday) [11.2 miles]

Surprising how quickly my legs recovered, especially since I felt so bad yesterday. After a mile warm up, I held a comfortable race pace, but after a couple of miles, I realized that I could not hold that pace the entire run. I backed off for a mile, and was able to pick up the pace again, but not as fast as before. Felt strong (but not fast) enough to go an additional mile further than my original plan.

May 14, 2014 (Wednesday) [3.5 miles]

My legs felt as if I had ten pound weights attached to them. I wasn't expecting much after yesterday's long run, but I was hoping my legs could move a little faster. I alloted an hour this morning, and 3.5 miles is all I could do.

May 13, 2014 (Tuesday) [14.1 miles]

With the weekend Disneyland trip, I missed my weekly long run. I woke up early to give myself 3 hours to complete a long run. Without any Half Marathons coming up for several weeks, I was free to get back to my speed work. 400m in 1:48 (7:49 pace). Mile repeats at 9:28, 10:39, 11:10, 12:00. After the slower interval at mile 8, overall pace was 12 min/mile, but I felt my body could not handle any more speed. I continued at an easy 14:00 pace for another 6 miles to get to my 3 hour limit.

May 11, 2014 (Sunday) [3.1 miles]

Spending the whole day at Disneyland yesterday worn out my legs. Add to that the fact I have not swum 2000 yards in 15 days. My run was sluggish and slow despite being already warmed up from the swim. As I start to prepare for my upcoming triathlons, I need to figure out how to schedule in bicycling and swimming into my weekly workout routine.

May 9, 2014 (Friday) [4.3 miles]

Resting heart rate this morning at 48 bpm (usually in the low 50s). With yesterday's longer run, and the cumulative effects of daily runs, my legs felt sluggish. I decide to take a different route where the pavement is not so nice, and the area not as lit. Feeling the ground requires more energy, so even though I had plenty of time to run, I cut my run short due to fatigue. I think I'll take a day off tomorrow. 30 miles in four days is quite a bit when you are not used to it.

May 8, 2014 (Thursday) [9.4 miles]

After my mile warm up, I picked up the pace for a quarter mile to see how it feels. Not bad at 9:59 pace. Still not feeling strong enough for intervals longer than a quarter, I make my workout alternating fast and slow quarter miles. Heading back home at mile 6 would make my run just under 7. I looked at my watch, and still had time to run. Added a detour to get over 8, then estimated I would finish at 8.9. I still felt strong, and added yet another detour to get over 9. Yeah, I could have gone 10, but I was running out of time, and no sense wearing myself since I want to run tomorrow.

May 7, 2014 (Wednesday) [6.5 miles]

Easy recovery run. Pace slow, but not too slow. I would have to reduce effort on occasion when I felt any muscle getting sore. Pace slowed every mile, but only a by seconds. I woke up early, so plenty of time to run, just not fast. No Half Marathons until next month.

May 6, 2014 (Tuesday) [10.1 miles]

Windy and chance of rain this morning, but the temperature was 57°F. A quick check of the radar showed no large rain cells. Too warm to use a rain jacket, and with the low probability of precipitation I chanced it with just a long sleeve top. A few drops got my top moist, but never enough to get the ground wet. The headwind of 10 mph made running difficult, but the tailwind was nice. A little speed work to see how I feel. Several mile intervals with the fastest at mile 6 at 9:54. Overall pace for the entire run was 12:14, faster than the race on Sunday. I guess a flat course and cool temperatures really make a difference.

May 4, 2014 (Sunday) [13.2 miles]

Safari Park Half Marathon. Weather had been very hot lately, but today was suppose to cool down in the 80's. I figured by the time I finish, the temperature would be in the 70's. It was clear, so I wore my sunglasses even though it isn't an accessory Tarzan would normally wear. Many people remembered Tarzan from previous years (2012, 2013). Fewer people work any costumes or animal patterned running gear than the previous year. First half was 12 min pace, but then after than it got hilly, and rough. About a mile before the end, I passed two girls in very nice cheetah costumes, and was thinking that this would be a great finish picture of Tarzan with cheetahs. The road became dirt, and normally in the past, I had troubles in this section. The cheetahs passed me again. I focused on my form, and was able to catch up to them again, and asked if we could finish together, which they agreed. Hand in hand, Tarzan with two cheetahs across the finish line. Time was slow, 2:49 for a 12:51 min/mile pace.

May 2, 2014 (Friday) [3.5 miles]

Legs felt good, but I didn't seem to have much energy. Starting out slow and super easy, each mile got slower to the point where I wasn't moving much faster than a walk. Plenty of time to run since I got up early, but cut the run short since I didn't want to push myself. I need to be fully rested for Sunday's race at Safari Park, which will have some hills.

May 1, 2014 (Thursday) [5.5 miles]

With clear, cloudless skies from the strong Santa Ana winds, you'd think that I would have no problem obtaining a good GPS signal. Normally I would be able to get a lock inside my house near the window. I tried in front of my house, failed. I moved into the middle of the street, and had to try several times, before I was finally able to get the signal. Was one of the satellites down? Well that just killed off several minutes I could have used for running. My legs were very heavy and sluggish in the beginning, and never felt stronger late on, so I shorten my run (I was running out of time anyway). I need to taper anyway, since I have a race on Sunday.

April 29, 2014 (Tuesday) [6.7 miles]

Slow warm up mile followed by an increased effort for a couple of miles. Speed was not there, legs felt heavy, and didn't want to go too hard. After a recovery mile, my legs felt loose, and the next 2 miles were negative splits with my faster mile at 10:45. No more long runs this week, but maybe some short speed work only if I feel up to it.

April 28, 2014 (Monday) [3.7 miles]

Muscles feeling pretty good the day after a Half Marathon race. I didn't push as hard yesterday knowing that another Half Marathon is coming up next weekend. I wanted to make sure that this morning's run was slow so that it would aid in recovery, so I restricted my breathing to only my nose. Result was a 17 min/mi pace. Legs felt good afterwards, so I should be good for a run tomorrow.

April 27, 2014 (Sunday) [13.2 miles]

La Jolla Half Marathon. I didn't bring my sunglasses as the weather was suppose to be most cloudy, and it was most of the morning. A few miles into the run, the sun peaked behind the clouds, and there was more sun than clouds. The course surface did not bother me much this year, but the hills did. I pushed hard up the hills, and my quads barely recovered for the next hill. At least I was passing those who were walking. I was at a 10:40 pace until the big hill, official finish time 2:35:48 (11:54 pace). Next weekend Safari Park Half.

April 25, 2014 (Friday) [3.2 miles]

Quick, easy shake down run to keep things loose and ready for Sunday's race. Still a little pain in my right shoulder, but that won't affect my run much. Rain tonight, but Sunday should be nice.

April 24, 2014 (Thursday) [2.8 miles]

Run after swim. I won't be swimming on Sundays for a while, so time to experiment with mid-week workouts. Not as much car traffic at 6 am, even though the area is a business park. I did spend more time on the sidewalk than I would on Sunday mornings. A few early workers arriving had me keeping alert of my surroundings.

April 23, 2014 (Wednesday) [4.2 miles]

A little tired this morning, but legs felt good enough for a short run. My right shoulder has been bothering me since last week when I strained it lifting free weights. Some pain when swinging my arm, but hopefully by Sunday it will be better. No more weights or push ups the rest of the week.

April 22, 2014 (Tuesday) [9.6 miles]

Not sure why I feel so lazy on Mondays. I was planning to swim and possibly run, but woke up too late to do anything. The extra day of rest does wonders. This morning I felt refreshed and strong. Keeping the intensity low, splits are in the 11 to 12 range. Added a 100 foot hill, which I've never done in the dark, in preparation for La Jolla Half. I was planning on 8 miles, but I was feeling fast, so I added another mile, but stopped short of 10, since I didn't want to lose my speed by forcing my body to fatigue. Fastest pace in the second half of my run, so I could have easily done 10, but wanted to keep the run under 2 hours (which I did, 1:58:22)

April 20, 2014 (Sunday) [2.1 miles]

Really felt like just resting today, as my body was tired from yesterday's long run. Legs were not sore, so I figured a easy run on the beach would be good. After a few miles, I didn't feel like running anymore, so I cut it short. Week 7 of my consecutive 30+ miles. I've been on a roller coaster weekly mileage since my marathon last year. I think 30 is just about right to be ready for a Half Marathon at anytime. I'll need to ramp up at the end of summer for the Disneyland Double Dare (10K Saturday, Half Sunday).

April 19, 2014 (Saturday) [14.1 miles]

Took a day off running yesterday so that I could get a swim in since the pool will be closed on Easter Sunday. Did not need the day off running, as my body is getting used to running consecutive days again. Plan this morning was an easy 10, and if I felt good another mile or so. Pace was slow, but I felt strong. At mile 10, I decide to add on a few miles. Knowing that I have to two consecutive Half Marathon coming up the next two weeks, I decided to go 13 to test myself. As I was heading home I estimated I would finish at 13.5, so I add one short loop to make it an even 14. Last few miles were tough, but I needed the tired leg training.

April 17, 2014 (Thursday) [8.3 miles]

I woke up early this morning in preparation for a longer run. My muscles were a little sore from the past 2 days of running, but I need to keep the mileage up. I felt as if I was training for another marathon, I didn't feel like running, but I knew I had to. Pace was slow, but after each mile, I didn't feel any worse. Split 4 and 5 were slower, but after that I was able to regain my pace and finish feeling great. Another close encounter with a skunk, but this time, the skunk saw me first. I heard a scratching sound on the sidewalk, and I looked over to see a skunk with it's tail up. I was about 10 feet away, within firing range, but I guess I was not a threat.

April 16, 2014 (Wednesday) [3.2 miles]

No problems with going too fast this morning. Super slow pace, and not much time to run makes for few miles. At least my troublesome hamstring and calf seems to be getting better.

April 15, 2014 (Tuesday) [8.2 miles]

Need to sleep early if I want to create time to run in the morning. Another sleep-in Monday, but the rest is always nice. Slept last night at 7:30 pm, so that I could wake up this morning at 2 am. Full moon (also an full eclipse at midnight) was hidden by the fog, which only got thicker as the morning progressed. Ground remained dry, but my eye lashes were soaked. A good slow recovery run after the weekend race. No more speed work for a while, as I have another Half Marathon in 2 weeks, followed by another the week after. The races will have to be my speed training.

April 13, 2014 (Sunday) [13.1 miles]

Peace Love Half Marathon. Cool cloudy conditions, and a flat barefoot friendly course make for a fast race. My original intention when I signed up for this race was to break the two hour barrier for a Half Marathon. Because my training was no where close to this pace, I choose to run as hard I my body would allow. For the first 8 miles, I ran with another barefoot runner who runs at a slight faster pace. I had my best times when conversing while running, and today was no exception. Finish in 2:18:25, a 10:34 min/mile pace. Faster mile was the end, of course A little help from a guy I passed at the last mile. I could hear his foot steps right behind me, and even though I was increasing my speed into the 9 min/mile pace, he was hanging on. The last quarter mile, I kicked up up another notch (8:30 pace), and finally could hear the foot steps fading away. Very small race, 223 finishers in the Half (119 place for me), and mere 8 in my age group (M 50-54) in which I finished 6. If I achieved my original goal of sub-2, I would have placed 3rd in my age group. Maybe next year.

April 11, 2014 (Friday) [5.5 miles]

Same route as Tuesday, only much slower. First consecutive day run in a week, and my muscles let me know as each mile my pace and energy level dropped. Moon was setting just as my run was starting, and the clear skies made for great star gazing. I was even able to see Ursa Minor and other constellations that are normally not visible when polluted by light. Light wind rustled the palm leafs, a few rabbits sighted, and a skunk that crossed my path made pleasant distractions.

April 10, 2014 (Thursday) [6.7 miles]

Slept later than normal Tuesday night, and didn't wake up early enough to get a run in. With the extra rest day, I felt refreshed, and made up some of the lost miles this morning. Wanted to go longer but ran out of time. I will sleep early tonight. Not sure why I'm needing more sleep lately, normally I have no problem waking up super early.

April 8, 2014 (Tuesday) [5.5 miles]

My left calf appears to have a trigger point that I can't seems to remove. I used my compression sleeve overnight and while running, in hopes that it will aid in the recovery. Rest and massage does not seem like enough. I should be fine for Sunday's race, since the muscles does not hurt while running, only afterwards. No speed work this week.

April 5, 2014 (Saturday) [10.6 miles]

The rest day helped, but still a slight soreness in my left calf. Today's run pushed me over the 5000 mile mark for barefoot running in just 4 years and 4 months. Attempted to repeat last week's workout but with more speed. Sadly at mile 7 my legs ran out of energy and I had to slow way down. But up to that point, I was going faster. Took my last energy gel (3 total), but that didn't help much. Blame it on the weather, scattered showers early this morning left the ground wet. Additional drizzle while running kept the ground (and my feet) wet. Distant thunder threaten heavy rain, but few dark clouds could be seen close. Muddy dirt trail around the park was fun. Sun finally dried up the ground a mile from home, but I was too tired to care.

April 3, 2014 (Thursday) [7.2 miles]

Woke up this morning with a sore left calf. After some static warming exercises the muscle feels better and I began my run. Slow start, then tried to pick it up after my warm up mile, but the speed was not there. Slowing down my pace to something comfortable allowed me to get a get some distance. Later in the afternoon, my calf started hurting a bit, so looks like I'll take a day off tomorrow since I have the Peace Love Half Marathon in 10 days.

April 2, 2014 (Wednesday) [3.5 miles]

More rain predicted this morning, but the street were dry when I started. A check of the radar showed a large band of rain coming in off the coast. Since I was only going for a short run, I thought I could get back before the rain started, so I choose not to wear my rain jacket, but instead layers. Within five minutes of my run, I felt some rain drops. After the first mile, the rain came pouring down. Not sure what it is about rain that makes you want to run faster. I got pretty soaked, and started to get a bit chilled. About a half mile before the end of my run, the rain stopped, and I was able to dry slightly before entering my house. As I was taking off all my wet clothes, I realized I was running with a few extra pounds.

April 1, 2014 (Tuesday) [8.7 miles]

Swimming on Sunday wiped me out so much that I had to sleep in yesterday. The rest day was beneficial as my resting heart rate this morning was 48 bpm (normally low 50s). Rain predicted this morning, but the streets were dry when I started. Radar shows some rain clouds coming in, so I put on my rain gear. First mile felt good and fast. First short sprint of quarter mile in 2 minutes, but I was holding back as to not use too much energy. The first mile sprint is 8:56, first sub 9 in a while. Half mile rest, then some more interval at 10:04, then 9:56. I have not been able to perform repeat mile intervals all year due to the strained hamstring, which is pretty much healed now. Recovery intervals were much faster than normal, too. First 6.2 miles (10K) in 1:06:05 (10:38 pace). About mile 7, the light showers began and the street got wet. Mostly scattered precipitation, so I didn't get very wet.

About a half mile from home, I felt a sharp pain in my heal every once in a while. I guessed a sharp, small piece of glass worked it's way into my skin, as swiping the area did not help clear it. I avoided hitting my heel on the way home, and figured I get the object out after my shower. To my surprise, there was no skin cut anywhere, and I had to press hard to find the exact area where the pain was located. Once I did, I scratched the area and felt a small nick, and grabbed and pulled out this long 4 mm piece of metal (click on the image to enlarge). No blood, so no major damage done.

March 30, 2014 (Sunday) [4.3 miles]

Widely scattered showers this morning with some spots on the road wet, but others dry. After my morning swim, the first few miles were on wet ground. A light mist in the air as I headed into the sun, and the wet street created a glare that was hard to block with my hat (I forgot my sunglasses). Pace slightly faster than yesterday, and each mile split faster. Nice run to wrap up the week, the fourth consecutive over 30 mile week since my hamstring injury early this year.

March 29, 2014 (Saturday) [11.0 miles]

With all the races I have signed up for this year, and my hamstring strain, I have not done a long, slow training run all year. With no time constraints, I put my GPS watch in distance mode, and did not check on my pace. My muscles were a little tight when I started, but after the first mile, I was able to settle into a comfortable pace. Mile 2-3 contains a downhill-uphill, but the the rest of the run is mostly flat. The dirt path around the park slowed me down, but overall I was able to keep my pace (which I knew was slow) that I extended my planned 10 mile run to 11. Overall pace was 14:34. The interesting thing is that my mile splits for 4, 10, 11 were exactly the same at 14:32.

March 28, 2014 (Friday) [3.2 miles]

Slow and easy. Hope to be able to get a long run in tomorrow. Next race (Peace Love Half Marathon) in 3 weeks.

March 27, 2014 (Thursday) [6.5 miles]

A rest day is always nice when you body is tired. Feeling much better this morning, but the ground was wet from the scattered showers overnight. A few lingering clouds, so I wore my rain gear just in case. Got stronger and faster near the end, but had to cut the run short due to time constrains. Did not feel any rain drops, and by the time I finished, the ground was mostly dry.

March 25, 2014 (Tuesday) [6.1 miles]

Not sure if it's too early to start speed training again, since I ran pretty hard just a few days ago on Sunday. My first quarter mile isn't very fast (8:36 pace). The mile sprint was a 11:16, slower than my Sunday's race pace. OK, I guess it too early to go fast. I was about to shorten my workout, but after slowing the pace way down, I was able to go further in comfort. Rain coming tomorrow, maybe a good day to rest.

March 24, 2014 (Monday) [2.6 miles]

Muscles were sore and stiff, but a slow recovery run will help loosen things up. After about a mile, my legs felt better and I thought I might go further than my planned 2 miles. As the asphalt started to get rougher, I could feel my muscles struggling and starting to fatigue. This was suppose to be a recovery run, so no sense going further than comfortable.

March 23, 2014 (Sunday) [9.3 miles]

Hot Chocolate 15K San Diego. There are actually 14 cities across the country in this race series. The San Diego course has more elevation gain than hilly San Francisco, a total of 828 feet (SFO=648). Even up to the start line was uphill, and the first 4 miles was mostly uphill. Official finish time in 1:44:55 (11:15 min/mile). I maintained a fairly even pace, with mile splits 10:26 to 12:08. I main difference in the splits were mainly due to surface texture, not hills or fatigue. The finish was more downhill, so my fastest mile (10:14) was at the end of the course. No right heel soreness, which is one problem I've had in past races.

March 22, 2014 (Saturday) [2.0 miles]

Super easy 2 miles. Weather this weekend will be cloudy and cool, perfect for racing.

March 21, 2014 (Friday) [3.1 miles]

Slow, easy short run to taper down before Sunday's Hot Chocolate 15K. Feet felt light, muscles loose, but not strong. Disappointed in how slow I moved when I finally looked at my watch at the end of the run (16 min/mile), because the run felt faster.

March 20, 2014 (Thursday) [5.2 miles]

Woke up late yesterday, too late to get any exercise in before going to work. I should have felt great this morning, but my muscles were tight. Warm up mile was slow, but after each mile I felt looser. At mile 3, I decided to go longer, but by mile 4, I ran out of energy. Still another mile home, but very slowly (17 min/mile).

March 18, 2014 (Tuesday) [8.4 miles]

With my injured hamstring feeling healed, I tested out my muscles this morning with some intense speed workout. First quarter mile interval in 1:42 (6:48 min/mile pace). One mile in 9:06. I really felt my muscles getting sore, including the hamstrings, but not intense pain. Peak 10K at 11:44 min/mile pace. Last cool down mile was a 15 minute mile, so I was pretty wiped out in the end.

March 17, 2014 (Monday) [4.3 miles]

Felt good for a Monday morning. Wore my neon green top for St. Patrick's day. Easy recovery run, but I felt better the further I ran, so I added an extra mile.

March 16, 2014 (Sunday) [6.0 miles]

Felt much better this morning, after the easy run yesterday. Started my workout with my usual Sunday swim of 2000 yards. The temperature was already warm when I started my run. Felt strong and fast at mile 4, I headed back to the YMCA to get some water at their outdoor fountain. The additional miles turned out to be pretty hilly, so I lost my speed. With my legs starting to hurt, I targeted my finish at exactly 6 miles. Great week, though, made my 30 miles, for another consecutive week.

March 15, 2014 (Saturday) [3.2 miles]

I woke up late this morning, and didn't feel like running. My solution, off to the beach at low tide. It's been a while since I ran on the beach sand, and with the weather clear, sunny and 70°F, it was hard to find parking.

March 14, 2014 (Friday) [8.3 miles]

With all the pie I'll be eating today to celebrate Pi Day (3.14) I wanted to run as long as possible. No problems with time, as I woke up early enough to dedicate 2 hours of running. After a mile warm up, I held a steady pace and even managed a 10:40 mile at mile 5. The bulk of the workout, a 10K at 11:34 pace. I want to go longer, but my legs started to get fatigued, so I headed home way before 2 hours (1:40).

March 13, 2014 (Thursday) [3.9 miles]

Weight training yesterday made my legs stiff this morning. About a mile into my run, I felt a sharp pain in my arch, then I swiped down the area, but did not find anything. About a half mile later, I felt it again, and decided to slow down because it felt like a muscle cramp. I shorten my run, not only because of the occasional pain, but my muscles were getting tighter each mile. After work, I noticed the pain again and examined my foot and saw a little cut. OK, that's was the cause. At home, I dug out same very small shards of glass, but it wasn't deep enough to cause any bleeding. Glad the pain was due to a strained muscle.

March 11, 2014 (Tuesday) [6.5 miles]

Back to the morning runs, with only a 10 hour rest from last evening. A little speed work to see where I stand. I'm really out of shape. I manage one mile at 9:33, and a few quarters in the 8's, but can feel my muscles getting a workout. Recovery intervals are slow, sometimes walking.

March 10, 2014 (Monday) [2.3 miles]

Taking advantage of Daylight Saving Time to get an easy recovery walk/run after work. So nice to be able to run on warm surfaces and see where I going without using a flashlight.

March 9, 2014 (Sunday) [13.2 miles]

San Diego Half Marathon, 8000 runners. The course had a several rough sections throughout, so my splits were 10 to 14 minutes per mile. The slowest was on the one hill, a 300 foot climb. Finish time about the same a Carlsbad in January, but no pain this time to slow me down. I was just slow from not enough quality speed workouts.

March 8, 2014 (Saturday) [2.1 miles]

It's going to be hot tomorrow for the San Diego Half Marathon. I woke up this morning at sunrise, and the temperature was 50°F, by the time I finished my short shake out run, it was 65°F. A mild Santa Ana is forecast so it will be hot and dry.

March 7, 2014 (Friday) [3.2 miles]

Overnight drizzle left the streets wet this morning, which made the run more technical. I felt better than yesterday, but not great, and ran a slower pace due to the conditions. Run time ended up only seconds off from yesterday.

March 6, 2014 (Thursday) [3.1 miles]

Adjusting my taper plan to include a short run on the day before the race, so I'm shortening the length the next few days. I seem to feel better after an easy run the day before. Rest day yesterday left me feeling heavy this morning.

March 4, 2014 (Tuesday) [6.5 miles]

Legs felt very springy, cadence was fast, and steps were light. Keeping a half marathon effort, with mile splits 11-12 minutes per mile. Not as fast as I would like, but felt strong in the end. A few more short runs this week to taper down before Sunday's race.

March 3, 2014 (Monday) [3.4 miles]

I missed my Sunday swim and run to take advantage of the recent rain and transplant some Palm trees. The last time I ran on a Monday was back in early December, 3 months ago. Easy run in preparation for a longer run tomorrow. The San Diego Half Marathon is coming up in 6 days, so I should be tapering this week.

March 1, 2014 (Saturday) [6.2 miles]

The ground was still wet this morning, but no rain clouds at least for a few hours. Lots of tree debris everywhere, and loose rocks from pot holes. My wet feet were also more sensitive, so not a very fast run. Starting to feel the cumulative effects of the increase in weekly mileage.

February 28, 2014 (Friday) [4.2 miles]

There's no escaping the rain today. Mostly scattered light showers, but the radar didn't show anything heavy until later in the morning. Final day of the month, total for February is 80 miles. Slowly building back up my mileage. Last year every month was over 100 miles, but I was training for a marathon.

February 27, 2014 (Thursday) [8.3 miles]

Rain is on the way. I woke up early this morning at 1:30 am, and didn't hear any rain, so I figured I could finish my run before everything got wet. A check on the radar showed no rain clouds for several hours. Temperature was warm at 57°F, but I wore a long sleeve top anyway because of the wind. A comfortable marathon pace for 4 miles, then I kick it up a notch. At mile 5, I decided to run the dirt trail around the park, knowing that I would slow my pace, but be good for my muscles. Heading back home, I took a few extra loops to extend the length until I felt like I've had enough. No time constraints this morning because of the early start. I usually like to get back home before 5:30 and finished at 4:15.

February 25, 2014 (Tuesday) [6.5 miles]

Pretty wiped out from Sunday's swim-run to do anything on Monday. Getting back into the speed workout, though speed is relative. Warm up 400m was only an 8 min/mile pace. First mile attempt was 9:55. Pace varied from there around 10 to 12 minutes per mile, but only for short spurts. Overall pace 11:51, better but still not fast. At least my muscles were not complaining, with little soreness afterwards.

February 23, 2014 (Sunday) [3.0 miles]

With no races this weekend and my muscles feeling better, I finally am back to my normal running schedule. 5 runs this week totaling 23 miles, the most this year. My run after swimming started out slow and I didn't get much faster as I got into the run. Just before I was going to stop, everything felt good, and I decided to extend my run to 3 miles. The last half mile felt good and fast, around a 10 minute per mile pace.

February 22, 2014 (Saturday) [6.7 miles]

Did not feel like running this morning, as my muscles were a bit tight, but I figured once I warmed up I would feel better, and I did. Although I wasn't very fast it felt good to be running consecutive days again.

February 21, 2014 (Friday) [3.1 miles]

The last time I ran on consecutive days was 6 weeks ago just before I strained my hamstring. Feels good to be on the road to recovery. No races for a few weeks, so I can focus on getting stronger.

February 20, 2014 (Thursday) [5.5 miles]

Feeling much better this morning than I have for several weeks. A slow start, but each mile I felt better and faster. I kept the run short (mainly because I got a late start) and could have easily gone longer. No pain afterwards, so I'm making progress on recovery from my hamstring strain.

February 18, 2014 (Tuesday) [5.0 miles]

I lost quite a bit of speed during my weeks of hamstring recovery mode. Three more weeks until my next Half Marathon Race, so hopefully I can work on my faster pace without re-injuring my hamstring. Today, a recovery run, with a few intervals to test my muscles. Let's see how I feel tomorrow.

February 16, 2014 (Sunday) [10.0 miles]

U-T California 10/20. A very foggy morning, but my hamstring felt good. As we started out, we ran through the horse stable area which was muddy on one side. I proceeded to leave my barefoot marks in the mud, knowing that we'll pass through this section again as we finish. Course was out-and-back, and the first half went well. I ran by feel, and didn't look at my pace for most of the race. With any pain in my hamstring I eased back on my pace. With just over a mile to the finish, I looked at my watch, and I was running at a 10:58 average. I kicked it up a notch to insure I'll be under an 11 minute mile pace, and my hamstring did not complain. The mud barefoot prints from the beginning of the race were still there (no one in shoes ran through the mud), and I added some more. Finish time 1:49:31, a 10:57 minute/mile pace. Two other barefoot runner finished ahead of me, so it was a good barefoot turnout. Total Finishers: 3241. Men: 1185 (01:39:50.09 avg). Women: 2056 (01:52:54.91 avg).

February 13, 2014 (Thursday) [4.3 miles]

Very little pain this morning, so I could actually run. A police officer pulled up beside me as I was running on the street, and asked me to move to the sidewalk. I guess that's one of the problems with running on a higher traffic street with a double yellow line in the center, I'm more likely to encounter automobile traffic. But it's 4 a.m. in the morning. Once I got back to the residential area, I was back in the street. One reason I run in the middle of the street is to avoid a sudden encounter with skunks. I always move to the side if a car is approaching. Afterwards, I was walking fine, even in the afternoon at work, so all my muscles should be fine for Sunday's U-T California 1020 race.

February 11, 2014 (Tuesday) [2.3 miles]

The main soreness in my right hamstring the past few weeks have been in the tendon near the knee area, due to a trigger point. After Sunday's long run, most of my leg muscles were sore. This morning, the hamstring tightness was in the muscles, but not in the area that was painful before. Hard to call today's workout a run, but more of a walk-run, averaging 19 minutes per mile. It will take some time to get my speed back, but looks like nothing major is damaged. Should be a nice race on Sunday since I should be pain free.

February 9, 2014 (Sunday) [15.0 miles]

This would have to qualify as the most interesting race I've ever done. My right hamstring never stopped hurting, even after week of rest, massage and trigger point therapy. I knew I would not be fast at the San Dieguito Half Marathon, but since I had already signed up I figured it would be a good training run. With only 1000 runners, and my slow pace, within a few miles the runners were spread thin. At mile 8, the 2:45 pacer passed me, my legs were getting sore, and my pace was slowing. Asphalt got rougher, and I had to slow down some more, and then the 3:00 pacer passed. That's bad news, because the course cut-off time is 3 hours. I didn't see anyone behind me (or even in front of me) at mile 12, I was still slowing my pace. There was a fork in the road, and since no one was around, I turned right. As I got to mile 13 on my watch, I realized turning right was not right, so I doubled back to get back on the course, and realized I was completely on my own. By the time I got to the finish, everything was cleaned up, and hardly anyone was there. Worse part, I checked in my gear, including my flip-flops, and the bag was no longer there. I was told they took the bag up to the awards area, which was a half mile away, uphill, on dirt. I finally got my bag, and logged 15.0 miles. No time, no medal. Legs sore, hamstring held up, and nothing appears damaged, except for my pride.

February 2, 2014 (Sunday) [6.2 miles]

Cardiff Kook Run 10K, a themed run with a costume contest. My hamstring was slightly sore at the start, but I figured I'd take it easy (kind of have to in the costume). About a half mile before the finish, my hamstring tighten up, partly due to the rougher street surface, and partly to fatigue. I slowed a little, to minimize damage. I have a half marathon next Sunday, so not sure if I'll run again before then, depending how quickly the hamstring recovers. Oh, I forgot to mention, I got 2nd place in the costume contest.

January 30, 2014 (Thursday) [4.0 miles]

Hamstring seems to be healing, but not quite 100%. Some tightness felt during my run, but little pain. Cardiff Kook 10K run on Sunday. I'll probably not run until then to give some more time for the hamstring to heal better. I can contract the muscles without pain, so I should be able to finish the race without causing any damage, as long as I don't try to go fast.

January 28, 2014 (Tuesday) [2.1 miles]

This has been the longest break from barefoot running since I started 4 years ago. The grade 1 hamstring strain took longer to heal than other injuries I've had. I tried walking last week for 3 miles (in flip flops), but the muscles did not feel better afterwards. I've been swimming to keep in shape, so I wouldn't lose too much fitness. Hamstrings are primarily fast twitch Type II fibers that fatigue quickly, so all those fast race miles early this month took it's toll. I probably should have taken it easier after the fast 15K. Lesson learned. Slow road to recovery, but no more fast races for a while. I already signed up for the Disneyland Dumbo Dare, and used my 15K time to hopefully get into a early corral.

January 19, 2014 (Sunday) [13.4 miles]

On Thursday, my right hamstring still had some soreness, so I decided to just rest until race day. No pain in the morning, but about a mile into the Carlsbad Half Marathon, I could feel a little tightness. I start in wave 4, with the 2:15 pacers. First mile split in 11 minutes. I picked up the pace slightly, but did not bother to look at my watch. I ran by feel, trying not to push too hard, and slowed if the surface gets rough. At the mile 7, the south turn around, I averaged a 10:44. At mile 8, the surface gets a little rough, and I had to slow, mile 8 and 9 splits were 12:36 and 14:02, and the 2:20 pace group passed me. The road finally got smooth, but I could not pick up the pace much, next split was 13:14. Surface got rough again, and my legs were pretty trashed, next split 15:20, and the 2:30 pace group passed me. The road starts to get somewhat smoother, but most of the muscles in my legs are sore, final mile 17:48. Official finish time 2:41:53, pace 12:21.

January 14, 2014 (Tuesday) [4.4 miles]

My right hamstring is getting better, but still not 100%. Keeping the runs easy for now, no more speed work until the race on Sunday. Other muscles around my calf are getting sore as well. I guess the last 15k race really stressed my muscles, so maybe I should have taken more recovery time after that hard effort.

January 12, 2014 (Sunday) [4.3 miles]

Something strange happened after Thursday's run. There was no pain during the run, but later in the afternoon the Semimembranosus or Semitendinosus in the Hamstrings in my right leg were sore. I've never had any problems with these muscle, ever! I could still walk OK, but the soreness was a concern, since I have a Half Marathon coming up in a week. A few days of rest and massage helped a bit. I had no problem swimming yesterday. Slight soreness this morning, but I decided to run to see if the sore muscle affected my run. I could feel a little tightness, but my form was not affected, and I was running negative splits. I'll keep my run short for now, I should be tapering anyway.

January 9, 2014 (Thursday) [7.5 miles]

Speed is coming back slowly. I can feel my lungs have lost some efficiency as my breathing was faster than normal. My first warm up sprint ¼ mile at 1:52 (7:23 min/mi pace). I tried some more mile intervals, but time are not great, 9:33, 11:21, 10:52. I couldn't even go long either, and cut my run short.

January 8, 2014 (Wednesday) [3.1 miles]

Short easy recovery run. Hopefully I can get back to my normal training routine, just in time to start taping again.

January 7, 2014 (Tuesday) [6.1 miles]

Off to a slow start this year. Still a little congestion left after my bout with the cold, but my legs were not too sore from last weekend's race. Did not feel like running yesterday. I tried getting back into my speed training, but the speed was not there. A couple of 10-11 minute pace miles, is not close to the 8-9 minute pace miles I was cranking out early last month. Only a few more days of hard training before I have to start tapering for the next race.

January 5, 2014 (Sunday) [4.1 miles]

Mileage way down this week, due to race recovery and cold symptoms. One more week of training before preparing for another Half Marathon in a few weeks. Good recovery run, surprised I could run after yesterday's hard race effort, but I guess the shorter distance of only 15K is easier to recover from than my normal Half Marathon race distance.

January 4, 2014 (Saturday) [9.3 miles]

San Diego Resolution Run 15k. Cold symptoms zapped my energy for a few days, but it was mostly over by this morning. I was all warmed up running around trying to find an open public restroom (which many were closed), as the start time was approaching. I did find one with just minutes of starting. The course started on Fiesta Island, which I have not run around in years, and never barefoot, so I wasn't sure what to expect. The asphalt turned out to be really nice, and I was able to average 9:32 over the first 4 miles. The rest of the course was on a smooth concrete walk path, so I was able to kick up the pace to 8:50 min/mile to the finish with a time of 1:24:39.3 (9:05 min/mile). If I could keep up that pace for a Half Marathon, the time would be under 2 hours. With a little more speed work, that sub-two Half is achievable.

January 1, 2014 (Wednesday) [3.8 miles]

Happy New Year, 2014 has begun. Last year, I began the year with a 10 mile run, not this year. Still sore from the Sunday race, but not as bad, so I was able to run faster than yesterday. I still kept it short, since I have some symptoms of a cold, so I'm feeling some affects from that. Hopefully tomorrow I'll be back to normal.

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