Barefoot Running Blog 2015

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==== 2 0 1 5 ==== (1668 miles, Max 17.1) ====

31 Races. 15x Half Marathons, 1x 10 miler, 2x 15K, 1x 12K, 4x 10K, 2x 8 mile runs, 5x 5K, and a short Triathlon. 284 running races miles (only 18% of my yearly miles). Longest run was during a charity event Relay For Life. 11 of the Half were Rock 'n' Roll events, Arizona, DC, San Francisco, San Diego, Seattle, Chicago, San Jose, Denver, Los Angeles, Las Vegas, San Antonio. Elvis appeared at 15 events (3 blue, 12 white), since 2 of the Remix weekends, I used another costume. Lifetime Half Marathon official finish count now at 49.

December 31, 2015 (Thursday) [3.5 miles]

Still cold at 37°F, and since I left before sunrise, and 36°F when I finished. Super easy 17 min/mile pace. Last run of the year for a total of 1667.9 miles for 2015.

December 30, 2015 (Wednesday) [6.5 miles]

Cold again this morning at 36°F. Quads no longer sore, but still a bit tight. Easy recovery run, so I dressed extra warm since I would not be going fast enough to generate much heat. Double tights, three layers on top with a scarf to cover my head. Ground was cold, so it was difficult to keep my feet from going numb. Sunlight felt good but the shade was still cold. Removed my scarf at mile 5, but kept everything else on until I finished. Temperature up to 50°F when I got home. Easy 16 min/mile pace.

December 29, 2015 (Tuesday) [5.3 miles]

Quads so sore yesterday that I needed a day off. Have not felt this sore since I ran my Marathon a few years ago. I suspect the race on Sunday with the sandals allowed me to push myself harder than if I were barefoot. Still slightly sore this morning, but I knew a easy run would be beneficial. Last night's rain left the streets wet, and the temperature was 36°F. I decided on the beach, but with the high tide at 11am, I would have to start early in order to have any beach to run on. Luckily the temperature at the beach was 50°F, so I was able to wear shorts with a long sleeve top over a sleeveless top. First mile a bit slow, and stiff, but as I got warmed up, I found my running form coming back. Actually had to run faster to keep warm, since the beach is blocked by cliffs, and the little bit of sun was slow to warm the air (Temp 51°F at finish). At times, my feet and hands were getting numb. 4 foot tide level didn't leave much beach to run on, and I had to run more loops(3x 1.75mi) since access was blocked by water. Overall pace a quicker 12:36 min/mile.

December 27, 2015 (Sunday) [13.1 miles]

San Diego Holiday Half Marathon 2:37:22 (12:00 min/mi pace), Overall 2093 of 2566, Male 995 of 1115, Division 110 of 122. See Race Report.

December 24, 2015 (Thursday) [8.3 miles]

With Christmas tomorrow, I would likely be to busy to fit in a run, so a little bit longer today to make up for the extra rest day. Wore my Santa hat on the run to be more festive, cool and cloudy, so not much warm up when the sun rose. Forecast for Sunday morning now at 32°F, but because of the rolling terrain, there may be spots below freezing. Much of the course is shady, so I may have to play it safe with the sandals.

December 23, 2015 (Wednesday) [5.1 miles]

Rain all day yesterday, and I felt a bit tired. Fever last night an indication that there is something in my system. Still a few scattered showers this morning, so I waited until noon to run at low tide. If I'm going to run when the ground is wet, it might as well be at the beach. More rain predicted tomorrow night and Christmas day. Weekend race weather looks dry, but cold. Near freezing on race morning, I might have to dress warmer. Possible I may run using my sandals with toe socks. I will definitely be wearing them pre-race.

December 21, 2015 (Monday) [6.4 miles]

Pool swim yesterday to recover from the canyon run. Since it been weeks since I swam, but body was actually more tired afterwards. Not sure how far I could run, since I started at a snail's pace 19 min/mile. Speed never got much better, but I didn't feel any worse each mile. Taper week, so nothing long or hard. Rain on and off during the week, so it will be interesting planning this week's runs.

December 19, 2015 (Saturday) [6.2 miles]

Last workout run before the taper begins for my last Half race of the year in 7 days. Decided on a trail run in Los Peñasquitos Canyon. Started in Canyonside Park, out and back on the north trail to the waterfall and back. Improvements to the trail surface (less rocks) over the years, but still a few spots that slowed me to walking speed. Great workout for my legs muscles, I had to stop a few times to rest. Break at the waterfall to snack.

December 18, 2015 (Friday) [3.5 miles]

Woke up late, my body was pretty tired. Easy recovery run on the beach. Recent high surf and tide left the beach clean of kelp, but also wiped out much of the sand. Lots of rocks and broken shells covering the entire beach. Zigzagged to find the smoothest path, so the run was more of a mental challenge. Legs felt heavy the entire time so I did not extend my run any longer. Average 17 min/mile.

December 17, 2015 (Thursday) [8.1 miles]

Predicted low temperature this morning 34°F, but actual 37°. Still had to bundle up, since there was a little bit of wind. Fleece pants over my tights, and three layers on top. Left an hour before sunrise, so I wouldn't have the sun to warm me up until late in the run. With the road surface much smoother than yesterday, I didn't have to work so hard, and was able to complete a longer slow run. Even though the sun had been up an hour, shade temperature was 40°F when I finished.

December 16, 2015 (Wednesday) [4.9 miles]

Temperature this morning 2°C (37°F). Decided to do a lunch time run around Miramar Lake. Sun was out, but still cool and windy enough that I had to wear a shirt. I had forgotten how rough the asphalt is around the lake. Tree debris from the rain storm last weekend did not help either. Slowed the pace, but my form still wasn't good enough. I've been spoiling myself with my sidewalk runs, and my leg muscles complained the entire run. Normally I add a bit at the end to reach 5, but glad I made one loop, and stopped. I will need more form work, since my next race has a section that is pretty rough near the end.

December 15, 2015 (Tuesday) [10.1 miles]

I should always be able to run 10 miles after a rest day. That's if I'm trained properly. Sunday's run appeared to have drained my resources, as my legs felt heavy and slow. Easy pace, so that I would be able to complete the workout as planned. Overall average 15:43 with splits only slightly faster each mile. Nice to start out the week with a long run, makes it much easier to maintain my 30 mile weeks.

December 13, 2015 (Sunday) [10.1 miles]

A bit of garden work yesterday left some of my muscles slightly sore. Hoped to get a good workout by starting off at a faster pace. I am running low on energy gels, so I used some energy blocks instead. Used the first one after mile 3, when I had trouble keeping up the pace. Splits 4 and 5 had some hills, so I loss some time. One thing nice about the blocks is that you don't need to consume them with water. After mile 6, I slowed a more comfortable pace where I could finish the planned 10 miles. A bit of a struggle the last few miles, but overall average pace of 14:11 min/mile. Splits, 14:54, 13:38, 12:48, 14:12, 15:18, 14:40, 13:42, 13:42, 14:40, 14:32.

December 11, 2015 (Friday) [3.7 miles]

Recovery run from the previous consecutive days of training. Roads damp in spots from the overnight rain, but radar showed clear at least until I finished my run. Rest day tomorrow, then a 10 mile run on Sunday. The 30 mile weeks are getting easier, already at 27.2.

December 10, 2015 (Thursday) [5.6 miles]

Resting heart rate slightly elevated this morning, so super easy recovery run required. Pre-dawn run which I have not done in quite a while. Extremely foggy with the ground wet. Carried my flashlight, since automobile driver's vision would be impaired. Moved very slow (on purpose) while singing Christmas songs. Just after 1.5 miles, my left hamstring had a slight cramp, and I walked for bit until it felt better. Continued to run without any problems, but cautious and staying close to home in case I needed to abort the workout. Surprised I ran as far as I did and with negative splits (19:38, 18:52, 17:36, 17:24), but that only meant I was feeling better as the run progressed.

December 9, 2015 (Wednesday) [7.6 miles]

Warm up mile was strong, and with no races coming up for 3 weeks, a little speed work could be beneficial. Still being careful, as past speed work has caused injury, especially to my left hamstring. More of a Fartlek workout, with short 8-9 min/mile paced intervals. After 4.5 miles, I could feel my muscles getting tired, and used the rest of the run as a cool down. Overall average 13:44 min/mile, but earlier in the workout, the average was into the 11 minute range.

December 8, 2015 (Tuesday) [10.3 miles]

Surprised how good I felt this morning even though I had races just a few days ago. Legs a bit stiff the first mile but strong enough to try to go 10 miles. A somewhat negative split run, 17:08, 14:44, 15:46, 15:00, 14:10, 14:12, 14:54, 14:28, 13:36, 13:04. Average 14:39 min/mile.

December 6, 2015 (Sunday) [13.1 miles]

Next race of the Re-mix weekend. Half Marathon 2:59:03 (13:40 min/mile pace). Overall 9227 of 12020, Division 384 of 463, Gender 4102 of 4793. See Race Report.

December 5, 2015 (Saturday) [6.2 miles]

First race of the San Antonio Re-mix weekend. 10K 1:24:44 (13:39 min/mile pace). Overall 1712 of 2278, Division 59 of 70, Gender 711 of 821. See Race Report.

December 3, 2015 (Thursday) [3.6 miles]

Slightly faster than yesterday with same effort. A bit warmer this morning at 43°F. 12:31 min/mile average pace. Negative splits were a good sign that I am race ready, 13:14, 12:22, 12:06, 7:50.

December 2, 2015 (Wednesday) [3.5 miles]

Slightly warmer this morning at 41°F. Tapering seems to be working, felt more refreshed, and was moving faster. As usual, kept my eyes off my watch, to run by feel. Moderate effort, and was surprised to get 2 splits exactly the same. 13:44.75, 12:18.25, 12:18.25, 6:18.89, overall average 12:40 min/mile, signs my legs are recovering.

December 1, 2015 (Tuesday) [3.5 miles]

San Antonio may be cold, so early morning 39°F run to help with adaptation. Legs moving quickly, mainly to keep warm. Did not feel particularly strong, and ignored my watch during the run. Ended up with negative splits, 14:19, 13:50, 13:44 for an average of 14:04 min/mile.

November 30, 2015 (Monday) [3.7 miles]

Late start due to DMV visit to renew my drivers license. Pretty cold this morning anyway at 39°F. Slow, easy run, but the ground is still cold, even though the sun was shining brightly.

November 28, 2015 (Saturday) [10.1 miles]

Rest day yesterday as a precaution, since the last PR race, I injured my hamstring a few weeks afterwards. Easy effort, ignoring my watch pace. After 7 miles, I could feel my left hamstring getting sore, so I backed off the effort. Overall pace 15:23 min/mi average. Since I already reached 30 miles this week, I will take a day off from running, and taper next week for the San Antonio weekend challenge, 10K-Half.

November 26, 2015 (Thursday) [7.0 miles]

Encinitas Turkey Trot 10K, 1:00:29 (9:44 min/mi). Overall 264 of 467. Male 120 of 178. Age Group 17 of 25. This is actually a barefoot PR for a 10K. Most of my 10K are part of a challenge weekend, or I'm in costume. Because of my Achilles injury last year, I did not have any fast times I could use for Disneyland corral placement. I've done this course twice before (same course as the Cardiff Kook 10k), so I knew that even though there are a few rough areas, it's not too bad to run barefoot. Warm up just under a mile at 13 min/mi pace, and also a preview of the race course. Splits 10:09, 9:56, 10:00, 9:54, 9:54, 9:18. Slightly rough at the start, but I knew the surface would get better. A simple out and back course, and the 5K (1469 participants) would start 30 minutes after the 10K. At the turnaround, my pace was 10:01. I started to increase my pace slightly, and finally saw the overall pace drop under 10. As we approached the 5K turnaround (only 1.5 mile to the finish), things got congested. To pass the younger kids, walkers, and strollers, I had me weave slightly, and increased my pace to surge by. I would have been happy with a sub-10 minute pace, but did not realize that would actual get me close to finishing under an hour. Second fastest official run at any distance, with the fastest be a 15K in 2014.

November 24, 2015 (Tuesday) [10.2 miles]

Felt good this morning, but I did wake up late. Planned easy 10 mile run. Faster starting pace was nice. Just after mile 3, a short (60 seconds) speed work downhill at 7-9 min/mile pace. At mile 6, my left hamstring started twinging, so I had to back off the pace. Moderate effort the rest of the run, but was still able to keep a good pace. Splits 14:19, 13:26, 14:12, 13:18, 13:00, 13:16, 14:50, 14:30, 13:40, 13:30. Overall average 13:49 min/mile. Rest tomorrow, then 10K Turkey Trot on Thursday.

November 23, 2015 (Monday) [5.1 miles]

Short pool swim (1200 yds) yesterday morning left me wiped out the whole day. It's been a month since I last swam, so all those unused muscles were sore. Still feeling tired this morning, and my heels were hurting most of the run. Slow, easy recovery run. Hopefully will be able to go long tomorrow.

November 21, 2015 (Saturday) [11.1 miles]

A little hill work at mile 3 to 5, but mostly flat after that. Conservative pace so that I could go 11, and get to 30 mile this week. 15:04 min/mile average. Rest day tomorrow, then Thanksgiving week. Splits 16:57, 15:20, 15:18, 16:34, 15:42, 14:12, 14:24, 14:48, 15:08, 13:42, 14:12.

November 20, 2015 (Friday) [5.3 miles]

Definitively feeling the affects of yesterday's workout. Super easy, super slow, recovery run. Hoping to maintain the 30 miles weeks, only need 11 the next 2 days. Tomorrow is the Inaugural USA Half Marathon Invitational, unfortunately I could not qualify with recent race times. My best Half time 3 years ago would have got me in, but it was not recent enough. I been doing so many out of town races, that I miss my local runners. I have another local Half coming up at the end of the year.

November 19, 2015 (Thursday) [10.2 miles]

Woke up later than I wanted, but still was able to leave before sunrise. Temp at 47°F, but rose to 56°F at the end. Nights have been cold, but once the sun rises, temps climb. After the challenging Las Vegas course, this morning's run seemed easy. A little speed work, since next race is a Thanksgiving 10K next week. Negative splits the last few miles, since there were no water/potty stops. Splits 15:20, 14:40, 15:52, 14:48, 13:44, 13:04, 14:20, 12:28, 12:02, 11:56. Overall pace 13:47 min/mile.

November 18, 2015 (Wednesday) [3.8 miles]

Still sore after a day and a half rest. Easy recover run on the beach. Nose breathing kept me from going too fast, but each mile took more effort and was slower. A floundering grunion on the sand caught my attention, and I helped it back into the surf before it became a snack for a bird.

November 15, 2015 (Sunday) [13.1 miles]

Next race of the Re-mix weekend. Half Marathon 3:51:30 (17:40 min/mile pace). Overall 22399 of 23057, Division 941 of 960, Gender 8664 of 8804. See Race Report.

November 14, 2015 (Saturday) [3.1 miles]

First race of the Re-mix weekend. 5K 43:02 (13:51 min/mile pace). Overall 4997 of 6794, Division 216 of 267, Gender 2044 of 2488. See Race Report.

November 12, 2015 (Thursday) [3.0 miles]

May have run too much yesterday, did not feel as recovered as I should be. Cold 41°F morning temperature did not help. Super small blister (less than mm long and only a nail's wide) on my left toe does not seem to be healing as fast as I wanted. No external bleeding, no pain, but taped the toe to avoid any addition damage. Could not seem to warm up, and felt like walking several time, just stuck to the plan 3 miles, no more, no less.

November 11, 2015 (Wednesday) [4.7 miles]

Passing storm left some colder air this morning at 45°F. Long tights, and double long sleeve top. First mile 15:04, faster than usual, and felt pretty loose. Still a taper week, so I had to keep reminding myself not to go too long or hard. Dirt path route around the park to work on my form. 14:30 min/mile average pace.

November 10, 2015 (Tuesday) [4.0 miles]

Light overnight rain left the streets wet. Super easy run, planned 3 miles, but felt good at mile 2, so I added another mile. On the way home at mile 3, realized I probably should have stuck with the plan.

November 9, 2015 (Monday) [10.2 miles]

Cool, cloudy morning at 56°F. Approaching storm predicted to bring rain tomorrow. Planned 10 mile run, so I started out really slow and easy. Left toe was bleeding slightly, so I had to tape it up to keep debris out. May be a possible popped blister, but did not notice until yesterday, since there was no pain. As usual, took several miles (4 this morning) before I ran faster. Overall average 15:18 min/mile.

November 7, 2015 (Saturday) [5.5 miles]

Still cool this morning at 46°F. Slow, easy run to end the week with a total of 34.1 miles. Average 15:51 min/mile.

November 6, 2015 (Friday) [7.4 miles]

Summer is definitely over, 46°F this morning. I had trouble running the first few 100 meters, as everything was stiff, but was able to get into a rhythm within a half mile. Pretty consistent pace this morning, and did not feel the need for an energy gel. Average 14:46, a bit faster than yesterday. Easy run on Saturday, and off Sunday to allow a long run on Monday. RnR Las Vegas weekend coming up in 8 days.

November 5, 2015 (Thursday) [8.3 miles]

Leg muscles tight this morning, and stiffness in my hips led to a very slow start. Temperature at 47°F required extra warmth with capris, layered long sleeves, and gloves. Consumed an energy gel at my first water stop at mile 2.5 in hopes that I could get a little boost. Another gel boost at my 2nd water stop at mile 5.5. Not sure why it takes me 6 miles before I can run faster. I wasn't expecting the final few miles splits in the 12s, since I wasn't putting out much effort. Splits similar to yesterday, but more like 3 different runs, 18:17, 17:16, 18:48, 15:14, 14:14, 14:44, 12:50, 12:50

November 4, 2015 (Wednesday) [9.3 miles]

Felt good this morning, but couldn't get my legs to move fast. Planned to go at least 5 miles. Normally, as I get warmed up, each mile gets a little faster. I wasn't getting faster, but I wasn't slowing much either. About a ½ mile after my water and restroom stop, all of a sudden, my legs just started speeding up. It was like a switched turned on (was it due to the energy gel I just consumed?). I added a few more miles, and I continued the faster pace. The splits are almost like two different runs, 16:57, 16:30, 16:58, 16:08, 15:24, 16:20, 13:38, 13:30, 13:00

November 3, 2015 (Tuesday) [3.5 miles]

Legs felt heavy this morning, but at least my lower back was getting better. Another beach run, since there was still a chance of scattered showers this morning. With Standard Time, the sunrise is at 6am, so I was able to get an early start. Last evening's storm left kelp scattered all over the beach, and the wind blew out the waves, so very few surfers. Actually it's normally not safe to be in the ocean after it rains anyway. First mile felt good, now that there was little pain in my lower back. The beach was uneven due to the water channels caused by the piles of kelp. Finding a straight path near the water's edge was nearly impossible. At mile 2, my legs began to get tired, and I walked for a bit. I decided to call it quits at mile 3, but was at the concrete boardwalk, and that surface felt way better, so I added another ½ mile.

November 1, 2015 (Sunday) [13.2 miles]

Resolution Run Half Marathon, official time 3:03:20 (13.59.7 min/mile). See Race Report.

October 30, 2015 (Friday) [5.0 miles]

I tried a different exercise on Wednesday evening to strengthen my hamstring. The single leg deadlift involves bending over and lifting your leg behind you. Either I did it incorrectly or over did it, because an hour laster, my lower back was sore. So sore that it was difficult to bend my back without pain. Sleeping that night was difficult, since I couldn't move without pain. Moved very little yesterday, but seemed to be better in the evening. Last night I slept much better, and this morning, I went to the beach for an easy run. Walking through the soft sand causes a slight imbalance, so when the lower back muscles contracted to correct, a sharp pain would be associated with it. First mile walk/run had an occasional muscle twinge, but as I got warmed up, there wasn't as much lower back pain. I managed a slow 5 miles, but near the end, I could feel my lower back getting a little tight. Hopefully I should be fine on Sunday for another Half Marathon race.

October 28, 2015 (Wednesday) [6.6 miles]

Needed extra sleep, so I got a late start, only a ½ hour before dawn. Moving slow at the start, but at 1½ miles in, my left hamstring twitched, so I slowed to a walk. Kept it slow to make sure I would not injury myself. Possible that Sunday's race wiped me out more than I thought. After 4 miles, my pace was a slow 18 min/mile. The last 2 miles home actually felt pretty good, my hamstring no longer complained, and I was able to run 16 min/mile to finish off my morning run.

October 27, 2015 (Tuesday) [6.1 miles]

Legs so sore yesterday that I couldn't even wake up to go for a morning swim. Much better this morning and maintained a slow, consistent pace, even for the first mile. Felt great to be training barefoot again. The glass cut from last week still has a depression, but did not bother me during the run. Another Half Marathon race this weekend, so easy runs to allow full recovery.

October 25, 2015 (Sunday) [13.1 miles]

Rock 'n' Roll Los Angeles Half Marathon 2:53:19 (13:14 min/mile pace). Overall 5900 out of 7774, Division 196 of 231, Gender 2784 out of 3282. See Race Report.

October 23, 2015 (Friday) [2.0 miles]

Morning pool swim felt nice, arms seems to have lots of strength, and leg kicks felt good. I drove to the beach afterwards to run in the beach sand. Although my forefoot wound looks healed, I wasn't going to take a chance and run on the streets in the dark. Not much strength for running. I walked several sections, and ran about a ¼ mile on the concrete sidewalk without feeling any pain in the healed area. I should not have any problems running the Half on Sunday.

October 22, 2015 (Thursday) [9.1 miles]

As I was planning for my Vancouver race, I was trying to print out my waiver, and realized I never signed up for the race. I booked the hotel and the flight, but found no record that I registered. On-line registration closed a week before the race, so I would have to work out something at the Expo. Heavy medals in jeopardy as well. Tough decision, but I canceled my hotel and plane flight, and signed up for the last RnR race in San Antonio. I should hopefully be able to sign up for the Los Angeles Half this weekend at the Expo using my Tour Pass, so that Elvis can wear pink this month. Los Angeles is only a 2 hour drive, so the funds I would have used in Vancouver will be used for San Antonio. With the Remix challenge gone for this weekend, I needed some more mileage to complete my weekly 30+. Still wearing the socks and Xero Shoes, but no bandage. The wound seems to be pretty much sealed, but I do not want to take any chances as it's still venerable. Slow start (15-16), but after mile 4, I was able to negative split in the 13s, even without an energy gel. Average (14:51) about a minute faster than yesterday.

October 21, 2015 (Wednesday) [8.2 miles]

Xero Shoes run this morning. Socks made sure the bandage would stay on, and no debris would get in. No pain in the area, so wound is clean and healing. Last time I ran in my Xero Shoes was last year November in sub-freezing temperatures of Toronto. Cool 59°F this morning made wearing socks comfortable. I may have to use the Xero Shoes again this weekend in Vancouver, since the morning temperatures may around 40°F. Extended my run this morning, so that I could still reach 30 miles this week, and take tomorrow off from running.

October 20, 2015 (Tuesday) [1.5 miles]

Legs felt pretty good this morning. Still dark at 4 am and cooler at 61°F. Just after a half mile, I stepped on something sharp on my left forefoot. After a few steps, I stopped to remove the foreign material. As I was cleaning the area, I felt something very sharp. It was a piece of glass, I almost cut my finger. I carefully picked out the glass, but noticed some bleeding. The entrance point was on my forefoot callus which is very thick. With the glass removed, I continued my run, but the area still hurt. It's hard not to use your forefoot while running, but I curled my toes to alleviate some of the pressure. I could not get far without pain, so I decided to just head back home. Once home, I examined the area, and had to dig deep with the tweezer, but I found more glass in the wound. I guess when I removed the glass during my run, a piece was left in my skin. I though I got it all out, but when I pressed on the area, I still felt pain. I dug even deeper, and could still see something there, but too deep and small for the tweezer. Using a needle, I was able to pry under the glass and remove it. Turned out what I could see was just the tip if the iceberg. Select the image, and you can see how big is it compared to a ruler, and that's just the piece that broke off. Maybe no more dark runs this week. The skin should heal quickly, since there's no active bleeding.

October 19, 2015 (Monday) [3.0 miles]

Wanted to do a recovery swim (5 am), but the pool was closed until 9 am. Decided on a beach run, but started so early the the first 30 minutes were in the dark. Lots of residue light from the beach front homes, pier, and the tractors cleaning the beach allowed me to avoid the kelp piles. Wanted to go 5 miles, but legs didn't have the strength. Felt good to take a deep breath and feel the air pressure in my lungs.

October 18, 2015 (Sunday) [13.1 miles]

Rock 'n' Roll Denver Half Marathon 2:55:19 (13:23 min/mile pace). Overall 6583 out of 7189, Division 188 of 195, Gender 2530 out of 2653. See Race Report.

October 16, 2015 (Friday) [5.0 miles]

Didn't feel like swimming this morning, but I knew I should. Short 1000 yards, but with fresher legs, I was much faster. Still dark when I started my run, and my legs felt stronger than earlier in the week. I always find it a challenge to run a route where I do not cross my previous path. Also because the YMCA is in a business park, people are arriving to work, so crossing a major street will cause me to stop and wait, something I do not like. In an attempt to make 5 miles, lots of zigzagging to achieve my goal. Overall 15:27 pace, so a bit faster each day this week. I'm ready for the race on Sunday.

October 15, 2015 (Thursday) [6.0 miles]

Same route does not get boring running barefoot, since every step is unique. Slowly recovering, five minutes faster than yesterday average 16:09 min/mile. One more short run tomorrow before the weekend Half in Denver.

October 14, 2015 (Wednesday) [6.0 miles]

Pretty much repeat route of yesterday, except I started a ½ hour earlier at 3:30 am. A bit more leg speed, but forced myself to go slow with closed mouth restricted breathing. Average pace 16:46 min/mile.

October 13, 2015 (Tuesday) [6.0 miles]

Taper week. Swim yesterday left me tired. Resting heart rate slightly elevated yesterday, but fine this morning. Still warm in the pre-dawn morning at 70°F. Legs felt if they had weights attached to them, could not get them to move very fast. First mile in 20 minutes, but did not get much better the next few. Last 2 got into the 16s, with overall average 18:30. Easy, short runs this week to allow recovery for the next 3 weekends.

October 11, 2015 (Sunday) [7.1 miles]

Pre-sunrise run to beat the heat, 70°F at the start. Felt surprising good given how tired I felt at the end of the run yesterday. Slow start, but felt stronger each mile. Energy gel at mile 3.5, only because I felt like going longer than my planned 5 miles. Last 3 splits much faster, 12:44, 11:42, 12:50. Overall pace only 14:12, because my warm up mile took 17:47. 41.9 miles this week, but that will drop (maybe) the next 3 weeks due to races. Last time over 40 in a week was June 2014, just before my big Achilles injury.

October 10, 2015 (Saturday) [10.10 miles]

Hot temperatures expected today, so I started my run an hour before sunrise. Already 75°F when I left. No legs speed at all, 18 minute first mile. Not much better each mile, but I was determined to complete 10 miles, so I would go as slow as necessary. About mile 5, I tried changing the mode on my watch, and realized the start button was stuck (a recurring problem), which meant no button would operate. My overall pace was just under 16 min/mile as I was finishing. Data was lost, but I looked at my watch before forcing it off. Temperature 76°F when I returned. Races the next 3 weekends, so need to plan my workouts carefully. First triple, double digit (3x10+) run week since my marathon training, and I can feel the effects of cumulative fatigue.

October 8, 2015 (Thursday) [11.3 miles]

Slightly warmer this morning at 60°F, which my feet liked. Did not expect to go fast, but planned to go at least 10 miles. Last week, my hamstrings kept me from going the distance. Slow, sluggish 17 minute warm up mile. Only slightly better down to 15 minute miles the next few. Refuel at mile 6 helped, and I was able to get mile splits into the 13 and 14. Enough energy to add an extra mile, but the slow pace made for a long nearly 3 hour run. Thursday workouts are usually the hardest, as I run the previous 2 days, so my body is slightly depleted. Rest day tomorrow (from running), then my weekend runs.

October 7, 2015 (Wednesday) [3.4 miles]

Slept early last night, but slept even longer. I guess my body needed more rest. Had thoughts of taking a rest day, but knew a short active recovery run would be good. Started at twilight, and enjoyed the sunrise during my run. Temperature 59°F, so back to the short sleeve shirt instead of the tank top. Feet sensitive, so that meant my form was lazy. Stuff kept sticking to my feet (probably because my steps were heavier) and I had to swipe more often than usual. Somewhere around mile 2, felt a sharp object on my right outside forefoot. Swiping did not seems to remove it. Pain higher if I landed on the area first, so I adjusted my landing to put less pressure on the area. I suspected a piece of glass was embedded in my skin. Stopped a few times to examine the area, but did not see anything. I would have to wait until I got home to remove it. The shard was extremely small, and left no visible entry point (i.e. cut in the skin). I scrapped the area with a sharp tweezer, and finally heard the sound of something solid, and removed it. No blood, so no damage done. Second consecutive run where I had a retained object that could not be removed during the run. Not sure if the cooler temperatures are the cause, which reduces the feeling on the soles of my feet.

October 6, 2015 (Tuesday) [10.0 miles]

Woke up late. Decided to run Miramar Lake, so that I would not have to deal with traffic. Asphalt paved surface has some texture, and lots of little rocks and tree debris in various spots. Definitely needed to maintain light steps all the time. Coolest morning in several months, 57°F, and my feet could feel the difference as they were slightly numb. After the first loop (4.9 miles) the sun warmed the ground, and I could move slightly faster. About mile 8, my legs were getting tired, and it was hard to keep good form. A little rock got stuck in my right big toe, and it wasn't until I got home that I could remove it. No blood, since it was in the thick part of my skin. Good workout, my legs were sore afterwards.

October 4, 2015 (Sunday) [4.2 miles]

Easy beach to recover from yesterday's hard workout. I could feel the tightness most of the run. Rain predicted today, but run was dry, except for my feet which occasionally when into the surf. A few showers started on the drive back home, perfect timing.

October 3, 2015 (Saturday) [10.6 miles]

Rest day yesterday, at least from running. Did some strength work on my legs instead. Must have worked, since this morning I felt refreshed and strong. Even the warm up mile felt faster, and I just ran by feel, but I knew I was going faster than usual. Maybe too fast, I missed my turn, and ended up further than planned. I thought about taking a bigger loop, but after looking at my map, realized that the distance would be around 15 miles, not something I was prepared for, and especially since I was not carrying any water. Instead, I looped to the south, which I rarely do, to stop by a park with a water fountain. Just under 7 miles before that first stop, also refueled since I could feel a slight drop in energy. No specify goal pace, but it was dropping to my Sunday's race pace. Planned 10 miles, so I wasn't going much further since I would be running tomorrow, too. Each mile slightly faster, so I tried hard to keep it that way. Splits 13:24, 12:20, 11:20, 11:28, 11:24, 11:32, 11:12, 11:00, 10:56, 10:38. Overall pace 11:30 min/mile, a good 2:30 Half finish pace.

October 1, 2015 (Thursday) [7.1 miles]

With yesterday's easy, short run, felt much better this morning. Quickly warmed up, but still felt a slight twinge in my left hamstring. I felt this a few times on Tuesday run as well. I usually have hamstring problems after a speed workout. Sunday's faster pace Half qualified for speed work. Picked up the pace to 10 min/mile to see if the hamstring will hold up. For a ¼ mile, no problem. A rest, then another interval. Decided to go the next interval for a full mile, but about ½ in, felt the twinge again, and slowed slightly. My hamstring was telling me it could not take any more speed work, so I slowed to a long run pace. Still hoped to go 10 miles, and tried different things to lessen the pain. What helped was to run a bit higher (less knee bend), but that only lasted so long, and after mile 5, did not want to risk damage and cruised home.

September 30, 2015 (Wednesday) [3.1 miles]

Very tired last night, woke up late (relatively) and stiff. Did not feel like running, but knew I should. Since I was not sure how far I could go, I decided to take it easy, and headed to the beach to run at low tide. First mile actually felt pretty good. The next mile seemed to be a struggle, normally I would start feeling better by that time. Walked for a couple of minutes, then tried to run again, but could only go 3 minutes, then back to walking. Not going long today. Once I decided to end the workout, that seemed to motivate me some, and I was able to finish off by running. Last 0.1 mile walking on the soft beach sand to work my foot muscles. Last day in September, 150 miles this month.

September 29, 2015 (Tuesday) [11.2 miles]

Rest day yesterday, didn't feel tired, but knew that it would do some good. A bit of a struggle to get started this morning, couldn't get any leg speed, and my tight muscles made it difficult to run smooth. After only a few 100 yards, I put my watch into distance mode, I knew this was going to be a slow run. Somewhat committed myself to 10 miles, since a day of rest is normally all I need to go long the next day. Still dark as I started 2 hours before sunrise. After a few miles felt better, but not strong. Consumed my first energy gel early a mile 3.5 in hopes that I would get a boost. Helped a little, and I continued at my slow pace. Mile 6, restroom stop, and my last energy gel. A little twilight allowed me to see the ground, and I was able to go faster. Each mile started to feel better, and by mile 9, I was feeling normal. Added an addition mile because I felt so good at the end, with the final mile split the fastest of the workout at 12:40 min/mile. Overall average 14:30.

September 27, 2015 (Sunday) [13.3 miles]

Next race of the Re-mix weekend. Half Marathon 2:36:12 (11:55 min/mile pace). Overall 5557 of 8262, Division 305 of 423, Gender 3324 of 4247. See Race Report.

September 26, 2015 (Saturday) [3.1 miles]

First race of the Re-mix weekend. 5K 34:52 (11:14 min/mile pace). Overall 940 of 1994, Division 413 of 664, Gender 466 of 745. See Race Report.

September 24, 2015 (Thursday) [3.0 miles]

Slow swim, could not get any power from my kick, so only 1000 yards. Still dark when I started my run at 5:44 am (sunrise at 6:38 am), but few people or traffic around the business park next to the YMCA. Consumed an energy gel and some water before I started the run. Within a half mile, felt the need to pee, even though I went before I started. Hoping the feeling would pass but kept checking for hidden bushes along the route. I was wearing my still wet swim brief under my running shorts, and at mile 1.7 relived myself while running. Felt much better, I continued my run, but only a half mile later, had to go again. Did I hydrate too much yesterday? I've always wondered if I could "go on the run", now I know I can. With no shoes, and short shorts, nothing large to absorb any odors.

September 23, 2015 (Wednesday) [7.1 miles]

Recovery run, started easy and ignored my pace. Original plan to only go 3 miles, but after a few miles, felt better than when I started, so I kept going. Each mile slightly faster with the same effort, so I just kept adding on miles. After mile 5, I felt a little drop in speed, so headed back home, last mile wasn't easy anymore. One short run tomorrow, likely after a morning pool swim.

September 22, 2015 (Tuesday) [10.3 miles]

A little bit of everything this morning, 400 foot hill, asphalt, sidewalk, rubberized track, trails, stairs, and beach sand. Pace varied as well, first mile uphill, through UCSD campus, then to the track for some speed work 5x100m. Explored a new beach trail, and stopped several times for photos.

September 20, 2015 (Sunday) [3.0 miles]

TriRock San Diego Sprint. Started at the back of the last wave, so I passed many, on the swim, bike, and run. Swim (500m) 14:34, T1 7:50, Bike (11 miles) 41:12 (16.1 mph), T2 8:09, run 36:09 (12:02 min/mile), Overall 1:47:54. Elvis was a big hit, but at 75°F and 65% humidity, I had to watch my speed to keep from overheating. Not as uncomfortable as Chicago, and only 3 miles.

September 18, 2015 (Friday) [3.4 miles]

Sticking to the plan. Legs still a bit stiff at the start, but as I warmed up, I was faster each mile. Last mile split 12:22. Need to prepare everything for this weekend's triathlon. Should be warm, but Elvis is used to the heat.

September 17, 2015 (Thursday) [5.8 miles]

Tsunami due to M8.3 earthquake off the Coast of Central Chile, so a beach run to watch the effects. Water level difference measured only in inches, but noticeable by the water line changes on the sand. Low tide so lots of beach to run on. Easy run, since legs still stiff from yesterday. Sprint triathlon this weekend (3 mile run), so one more short run tomorrow to make a 30+ mile week. Following weekend in San Jose, to cap off my 6 races in September.

September 16, 2015 (Wednesday) [6.3 miles]

Hoped to go 10 miles, since I did something similar last week. Yesterday's rain left the ground wet, and a few scattered showers this morning. Easy pace to start, since it was dark and wet. Swimming 1000 yards yesterday probably didn't help my recovery from my Monday's run. Super slow pace the first mile, and slightly better the next. By mile 3, I felt worse. Decided to consume an energy gel, which gave me a boost, but that only lasted a mile or so. I suspect the harder workouts zapped more energy than last week's slower pace runs.

September 14, 2015 (Monday) [13.3 miles]

Legs a bit stiff again this morning, and hoped they would loosen up so that I could complete a long run. Sprint triathlon this coming weekend, so I need to get my weekly mileage early in the week. Left before 5 am, so first half of the run in the dark with split 14-15 min/mile. Once the daylight began, I could see the road better, and picked up the pace to 13 minute splits. Felt strong at mile 8, and went out further than my planned 10 mile loop. Pace holding, so I decided to go the half marathon distance. Mile 13 split at 12:30, the fastest of the morning. Good training for any upcoming Remix Challenge, now I know I can go hard the first day, and recover enough to finish a Half the next day. Finish in 3:08:58, for a 14:12 min/mile average.

September 13, 2015 (Sunday) [4.2 miles]

Easy 13 mile bicycle ride yesterday to rest up my legs for this morning's 5K race, the Aloha Run. Warm up about a mile to loosen up the legs. Pretty crowded on a narrow path, not ideal for the first mile. Out and back course, the return was much better as the runners were spread out. Splits 10:42, 10:18, 9:10. 31 minutes (Official 30:55) for a 3.1 mile run, 10 min/mile average. Cool medal.

September 11, 2015 (Friday) [11.7 miles]

Pre-dawn start to beat the heat, but it was already 73°F. Legs heavy at the start, but as I got warmed up everything felt better. Nice sunrise at mile 5, so I got a quick picture. Picked up the pace half way with 13s, then the last 3 miles in the 12s. Planned 10 mile run went longer because I felt good. Overall pace 13:45 min/mile.

September 10, 2015 (Thursday) [4.0 miles]

Not too much damage from yesterday's workout. Left calf slightly sore (probably from the bicycle ride), but not enough to keep me from running. Decided to take it easy with a short, easy beach sand run. Pre-sunrise start to avoid the continuing heat this week. Still planning on 30 miles this week, but with the Sunday 5K, that sort of throws off my schedule. Need 10 miles, the next two days, but Saturday should be easy or off to prepare for the race.

September 9, 2015 (Wednesday) [3.0 miles]

With a triathlon (TriRock 500m•11mi•3mi)coming up in less than 2 weeks, I really needed to prepare. Swam 1600 yards in the morning. Breakfast, then a 14.2 mile bicycle ride, a lengthly 5 minutes transition, then a 3 mile run. I didn't check the temperature when I started the run, but I was already outside on my bicycle, so I knew it was hot. Rehydrate before running, as the short run won't have any water stops. The first mile was stiff with the muscles feeling extremely tight (normal when running after a bicycle ride). I was able to pick up the pace on the second mile, but started to feel dehydrated, as I wasn't sweating much. The asphalt was warm, and at times, felt hot, and I had to move to the sidewalk. Once home, immediately drank some cold Gatorade. I looked at the thermometer, 100°F. Splits were 13:23, 12:44, 14:24, for an average of 13:30 min/mile.

September 8, 2015 (Tuesday) [10.1 miles]

Temperatures soar again this week. Just before sunrise, 69°F. My legs were stiff, but strong. I wasn't sure what today's workout would be, but within a few hundred meters, I decided to go long. School is back in session, so traffic was heavier than usual. As I headed over the canyon on the bridge, I had to stop for a quick picture. After mile 6, 76°F, and I had to remove my shirt to keep cool. At mile 8, I was thinking of cutting the run short of 10 miles, as my muscles were getting sore. Instead I slowed by 30 seconds, and completed the double digit run. 79°F when I finished at an average of 13:36 min/mile.

September 6, 2015 (Sunday) [14.0 miles]

Second leg of Dumbo Double Dare, Disneyland Half Marathon. Run back to the hotel barefoot added a bit to the day's distance. Finish 3:18:52. See Race Report.

September 4, 2015 (Saturday) [6.2 miles]

First leg of Dumbo Double Dare, Disneyland 10K. Finish 1:23:51. See Race Report.

September 3, 2015 (Thursday) [4.2 miles]

Slow start and legs felt heavy. My lower back still a bit sore, but better than yesterday. After 2 miles, everything loosen up, and I was running smoother. Kept it short, in preparation for the long weekend of races.

September 2, 2015 (Wednesday) [8.5 miles]

Sore lower back last night, but no idea what caused it. Most likely a combination of lots of odd lifting/pulling things I did over the past few days. 16:27 first mile was a struggle, next mile at 16:06 was not much faster. Lower back did not affect me too much, but I just didn't seem to have much energy. At the first water stop at mile 2.6, I consumed an energy gel in hopes that would make me feel better. A bit of a boost in speed, 14 min/mile, but at the next water stop at 5.6, another gel as I was fading again. Needed to keep the run under 10 miles, so a slight detour home while maintaining some speed, last two splits: 13:22, 12:52. Overall average 14:30, so a somewhat negative split run, with plenty of energy at the end (thank you GU).

September 1, 2015 (Tuesday) [3.6 miles]

Easy, peasy, short run for taper week. 14:33 average. Rest yesterday, but did do some light garden work.

August 30, 2015 (Sunday) [5.2 miles]

Planned workout was to swim, then run. The pool was too crowded this morning, so I ran first. Pace pretty good at 13:29 average. I expected the pool to still be crowded when I got back, but a few lanes were opened, so I did a nice cool down swim, but had to stop after 1500 yards, due to cramps in my feet and calves.

August 29, 2015 (Saturday) [5.6 miles]

Yesterday's swim went well, legs strong enough to kick, and even extended my swim to 2300 yards. Less than a week before DDD weekend. Really easy run this morning, warm and humid made for an uncomfortable run. No more long runs until the race, easy taper week.

August 27, 2015 (Thursday) [10.2 miles]

My body is learning to recover quicker, so I hoped to go 10 this morning. First mile, my legs were pretty stiff, and took 16 minutes. Stayed close to home, in case my body wanted to quit. At mile 6, headed home as I was getting tired. The energy gel started to kick in, and I felt stronger and extended my route in search of a working water fountain. The parks I passed had not had working water for months, but I was just hoping they might have been turned on. Last 4 miles without water, but I had hydrated earlier, so no harm done. Last couple of splits were in the 12s, and I made my 10 mile goal. Average pace 14:12. Rest day tomorrow with a pool swim.

August 26, 2015 (Wednesday) [5.1 miles]

Easy recovery run around Miramar lake. Foggy morning made for a nice cool (but humid) run. A bit of a struggle the last few miles to keep the pace under 16.

August 25, 2015 (Tuesday) [10.2 miles]

Woke up too late yesterday for a pool swim, so I choose an evening ocean swim instead. I haven't done an open water swim since last year's triathlon, and with another triathlon coming up next month, I figured it would be good practice. I slept well, and was energized this morning. I wear a wet suit for ocean swimming, so no need to use my legs. Planned 10 mile run started pretty slow, 16:27, but as I warmed up, slight improvements each mile. I briefly stopped at the pull up station in the park, but after one pull up (I normally do about 7), I knew my arms were trashed from the swim. Threw in a little hill work (100ft elevation), and by mile 4, settled into the 13 min/mile range, and still generated negative splits. I had thoughts of going longer at mile 9, but my legs started to hurt, and I wanted to run tomorrow. The last quarter mile home, I looked at my average pace, 14:02. Sprinted home to get below 14, finishing with an overall average of 13:56 min/mile.

August 23, 2015 (Sunday) [10.0 miles]

Seems even a short run the day before may affect my long run. Or maybe it's just accumulative fatigue from the whole week. 36.7 miles this week after my 10 mile beach run. Kept pace around 15 min/mile, but didn't seem to have as much energy as I would have hoped. Tried a bagel (with butter) for breakfast before running. Did not seem to help much, I should just stick with my PowerBar.

August 22, 2015 (Saturday) [3.5 miles]

Less than a month before my only Triathlon (a sprint) this year. Trying to work in 2 swims per week with my running. Have not figured out when I can ride my bicycle, but that does not require much training to get back in shape. Friday's swim wiped me out, slowest 2000 yards this year, due to lack of leg strength. Little stiff this morning, but each mile was about a minute faster. Long run tomorrow.

August 20, 2015 (Thursday) [6.1 miles]

Back to the beach, my toes need a rest. Some Fartlek work, but not too intense. Surprised I felt like running this morning. My body is adapting to the shorter recovery time, so DDD should be easier this year.

August 19, 2015 (Wednesday) [10.3 miles]

Last DDD simulation before the race. Last week's test, I took it easy on the first run. Yesterday's workout was at a much faster pace, so I wasn't expecting to feel great this morning. Not too much muscle soreness, and the warm up mile was at a decent 15:28. Started increasing the pace slightly, but knew that I did not want to push too hard. After mile 3, found a comfortable 13 something min/mile pace that I was able to maintain the rest of the run. The last mile was pretty hard, as I felt my muscles running out of energy. Overall 14:06 min/mile average.

August 18, 2015 (Tuesday) [6.8 miles]

Wanted to run yesterday, but the morning swim wiped me out. Beach run today in the morning before the crowds arrive. Slow, easy start to see how my legs feel, then a gradual speed up. Mile 5 split, pretty much as fast as I could go, before the cool down (which was still pretty fast). Splits 16:38, 15:14, 14:18, 10:36, 9:48, 11:56. Overall average 12:53 min/mile.

August 16, 2015 (Sunday) [11.1 miles]

Earlier DDD simulation really wiped me out. Needed an extra rest day, but back to normal now. Easy 11 miler to make sure my weekly average stays above 30 (extra to make up for last week's deficit).

August 13, 2015 (Thursday) [11.0 miles]

Sunrise start due to the predicted high temperatures in the 90s(°F). Not feeling (or going) fast, but strong enough for a longer run. As I was headed home, my predicted distance would be 10.8 miles, so I just added a loop to make it an even 11. Very tired, legs very sore. Rest day tomorrow.

August 12, 2015 (Wednesday) [6.6 miles]

Apparently I wasn't fully recovered for Monday's run, because I woke up yesterday, very sore. An extra rest day, and I felt much better this morning. Short run, simulating the Disneyland Double Dare in 3 weeks. If I can run 10 miles tomorrow, I should be in good shape for the races (10K, Half) on Labor Day weekend.

August 10, 2015 (Monday) [9.2 miles]

Nice easy, slow run around Mission Bay this morning. Hopefully will feel good enough for more miles tomorrow. Plan to get to at least 35 this week, to compensate for the low miles last week.

August 9, 2015 (Sunday) [2.1 miles]

Barefoot workshop with a few other runners. Mostly practice of different techniques, but it's still running. Did not make 30 miles this week (only 25), but hope to average 30, which means next week I need to put in more miles.

August 8, 2015 (Saturday) [13.5 miles]

Yesterday's swim went great, easy 2000 yards, although slower than when I'm in peak shape. Woke up this morning feeling refreshed and ready for a long run. Left my GPS watch powered on during the last download, so battery was low when powered on this morning. Used my backup device, my iPhone app LogYourRun, which matches distance to my GPS watch perfectly. Decided on the big loop (minimum 7 miles), and within a few miles, I knew I was fully recovered. Mile splits: 15:04, 13:19, 12:51, 12:50, 14:14, 14:49, 12:08, 12:15, 12:55, 10:38, 10:46, 11:16, 10:33. Mile 5 slow due to uphill, and mile 6 due to pull-up, potty, energy gel, and water stop. After my water & fuel stop during mile 9, I increased my pace knowing I would be ending my run soon. Kept adding another mile since no fatigue at the faster pace, and next thing you know I'm at the Half Marathon distance. Could have gone longer, but would have loss some speed. Bested my PR this year for a 13+ distance (13.5 miles) in 2:49:02, average pace 12:33 min/mile. Previous record July 5 (13.2 miles in 2:50:58).

August 6, 2015 (Thursday) [5.1 miles]

Still a bit sore yesterday afternoon, and with a temperature of 92°F, not productive for a run. Shifted to the cooler morning run, but legs still not fully recovered. Another rest day tomorrow with a pool swim. Hopefully by Saturday I will be back to normal, though I might not make my 30 miles this week.

August 4, 2015 (Tuesday) [5.1 miles]

Still feeling the effects of the weekend. Yesterday's swim was short because I could not kick well. Legs heavy this afternoon, and didn't get much better as the miles wore on. Still warm at 81°F with a humidity around 60%, so speed was extremity slow.

August 2, 2015 (Sunday) [8.1 miles]

After my hard race yesterday, decided to take it easy with a beach run. Slow and easy, adding on an additional 8 miles to the week's total.

August 1, 2015 (Saturday) [8.1 miles]

Balboa Park 8 miler. I've run on most of the course before, so even on the trail section, I knew what I was coming. The only part I didn't predict was that the course would cut through several sections of bark munch. I survived, with any foot bruises, with a finish in 1:46:14 (13:17 min/mi). Depending on the surface texture, my running pace varied anywhere from 7 min/mile to 30 min/mile. Great small local race, and I'd do it again next year, if I don't have conflicts.

July 30, 2015 (Thursday) [7.1 miles]

So much for my morning runs. I woke up late and a bit sore. Decided another 12 hours rest would be helpful, and it was. Slow early evening run, but felt a twinge in my left hamstring once in a while. Same hamstring problem as back in June. Rest tomorrow, maybe a morning swim, then off to the races on Saturday.

July 29, 2015 (Wednesday) [8.1 miles]

Muscles slightly tight this morning, but after a few miles everything loosen up. Slight speed up miles 4 to 7, but forcing myself to go easy, so I can run again tomorrow morning.

July 28, 2015 (Tuesday) [2.0 miles]

Wanted to get back to morning runs since it's cooler, but didn't want to take a day off. Short, super easy, early evening run so that I can recover in 10 hours.

July 27, 2015 (Monday) [5.0 miles]

Back to early evening runs, love the warm asphalt. Easy week, since I have a race on Saturday, the Balboa Park 8 miler, with about 2 miles of trail running.

July 26, 2015 (Sunday) [3.5 miles]

Another early morning easy run, just to get my weekly mileage over 30.

July 25, 2015 (Saturday) [7.1 miles]

Slow and easy. Flat Mission Bay run. Still not 100% from last weekend's Chicago runs.

July 23, 2015 (Thursday) [9.2 miles]

Slow, easy start, no pushing the pace early like yesterday. Planned 8 miles. Felt much better at mile 4, so just continued the comfortable pace around 15 min/mile. At mile 5.5, consumed an energy gel, since I felt like I could go longer. Mile 7 split at 13:16, overall pace was decreasing. I decided to add another mile, and next split is 12:48. Maybe, could have gone 10 miles, but felt my legs getting tired, so decided on just 9 miles. Overall pace 14:10, with negative splits. Rest day (from running, swim in the morning) tomorrow to re-sync to a morning run on Saturday.

July 22, 2015 (Wednesday) [6.0 miles]

Either I'm not completely recovered from the weekend of races, or yesterday's run was not easy enough. Not a bad start, and I even increased the pace a bit. By mile 4, I knew I was not going to be able to run long, and just headed home.

July 21, 2015 (Tuesday) [6.5 miles]

Easy recovery run, kept it slow. Could have gone longer, but there's always tomorrow. Feeling pretty good after the long weekend of running and walking.

July 19, 2015 (Sunday) [13.2 miles]

Rock 'n' Roll Chicago Half as Elvis. 03:20:47 15:19 min/mile. Division 383 out of 396. Gender 4722 out of 4854. Overall 11321 out of 12025. Working on Race Report

July 18, 2015 (Saturday) [3.2 miles]

Rock 'n' Roll Party Rockers, 10 minutes near the end, not moving, just high fives. Finished, no one cared about the time. Official was 58:00. More details in Race Report

July 16, 2015 (Thursday) [5.1 miles]

Chicago is looking to be hot and humid, so this afternoon's run on warm asphalt was good training. Legs seem to recover well in 36 hours. Keeping things slow and easy on this warm summer day.

July 15, 2015 (Wednesday) [5.5 miles]

Needed an extra day rest, back to the morning run for today. Not feeling particular fast, or strong. Taper week, so just easy runs to allow full recovery. Won't need much to get to 30 miles this week, since there will be 16.2 miles of races this weekend in Chicago.

July 13, 2015 (Monday) [4.6 miles]

I woke up this morning feeling totally wiped out. Not just my legs were sore, but most of my body. Good thing I wasn't planning a morning run. By afternoon I felt more energetic, legs still a bit stiff and slow, but didn't improve much as the miles progressed. Easy taper runs this week anyway.

July 12, 2015 (Sunday) [2.6 miles]

Pool swim this morning. Planned 1500 yards to build back up to my 2000 yard swim distance, but when I got to 1500, decided to go for 2000 anyway. That left me pretty tired for my run, which after a mile, I decided to just go as short as possible. Another 30+ mile week, hope to keep that up for a while, hopefully the rest of the year and beyond.

July 11, 2015 (Saturday) [8.1 miles]

Time for a beach run. I've been training my daughter for her first Half in a few months, but she had to stop at mile 4. I continued my ran, at a faster pace (10 to 11 min/mile), and was able to bring down the average pace from 15 to 12:58. Toe blister from Thursday's run much better. I could not put any tape on it, since my feet would be getting wet from running in the surf. I just need a few more miles tomorrow, and I can make 30 for this week.

July 9, 2015 (Thursday) [8.6 miles]

Slightly warmer, so I carried some water. Legs feeling good, despite the consecutive days of running. Still keeping it slow. At mile 6, started to feel some pain in my left toe. It had been slightly pink the past few days, but not a blister. I purposely did not tape it, because I wanted to force myself to curl up the toe, and pain always makes you more aware of the problem. Afterwards, the toe was bleeding, maybe I should have taped it. Not sure what to make of the injury, maybe a really small blister. After squeezing the blood out, the bleeding stopped, but the area is still sensitive. I'll likely tape it the rest of the week, to avoid further injury.

July 8, 2015 (Wednesday) [6.4 miles]

A bit cooler today, and not as humid, so need to carry water. Slightly faster than yesterday, but keeping it easy since I I have a race coming up. Problem toes seem a bit sensitive today, so practicing curling them up while running.

July 7, 2015 (Tuesday) [5.6 miles]

Definitely needed a rest day yesterday. I was hoping to swim in the morning, but I did not feel like getting out of bed. Could have did a short run on Monday evening, but decided rest is good. A bit sluggish at the start, but after a few miles, warmed up and felt better. Keeping it easy for today, so I can run more consecutive days this week.

July 5, 2015 (Sunday) [13.2 miles]

Planned 10 mile route, leaving before sunrise. Surprised how great I felt since I just ran 5 miles the day before. After my first water, energy gel, and potty stop (with the watch running) at mile 5, the course is mostly flat. I picked up the pace slightly to make up for the stop, and felt good. I continued to maintain a faster pace, and when I approached mile 10, I noticed I was getting faster. I wanted to stay under 3 hours, regardless of my distance, and realized that I could go for a Half Marathon distance and still stay under my time limit. In the last mile, I saw my average pace drop to 13:04, so I pushed hard to get it under 13. Mile splits (x indicates included stop) 15:05, 13:56, 13:22, 13:50, 14:32, 14:28x, 13:04, 12:22, 12:34x, 11:29, 11:20, 11:32, 11:20. Finish in 2:50:58 (12:57 min/mile pace), my fastest time for a Half Marathon distance this year. As a bonus, I made my 30 miles this week.

July 4, 2015 (Saturday) [5.0 miles]

With a holiday from work yesterday, I was able to be more flexible with my workouts. I decided to swim in the pool in the morning because I have a sprint Triathlon coming up in a few months. The short 1000 meter swim wiped me out, and I didn't have enough energy for an afternoon run. I decided to run this morning and felt much better. Short, easy run, in hopes that I will be able to run long tomorrow. I have a Remix Challenge coming up in 2 weeks, so I need prepare. I will be short of 30 miles this week, unless I can run 13 miles tomorrow.

July 2, 2015 (Thursday) [2.3 miles]

Most of the time I start out running slow with tight muscles, then warm up a feel better. Today was not one of those days. After the first mile, I just didn't feel like going anymore, and headed home. I hoped that on the mile home I would feel better, but I didn't. Maybe I should have taken a rest day instead, but I didn't feel that bad.

July 1, 2015 (Wednesday) [5.1 miles]

Much cooler at 75°F, but the humidity was up to 80%. A few raindrops, which got heavier as the run when on. Ground damp, but not wet, but enough to stain my feet from the still dirty streets. Felt much better today, with the fastest miles splits at the end of the run. Overall pace 15:16 min/mile.

June 30, 2015 (Tuesday) [5.4 miles]

Warm at 86°F, but with a humidity of 66%, not ideal conditions for running. Chicago in July can be hot and humid, so I'd better get used to it. Legs feeling a bit heavy after Sunday's long (but slow) run. Original plan was to go only 3 miles, but the first water fountain was not working, so I had to go a little further to get a drink. Pace not fast (16:15) due to the humidity, but consistent, so running longer wasn't a problem.

June 28, 2015 (Sunday) [17.1 miles]

American Cancer Society Relay For Life of Scripps Ranch. 24 hour event starting at 9am Saturday, and ending at 9am Sunday. I helped setup at the beginning of the event, and came back after midnight to run the early morning. Started at 1:20am, when the groups were beginning to thin out. The event location is a quarter mile loop around the park where the campsites are setup, so plenty of spectators around the entire course. The restroom is located slightly off the loop, and I had to stop several times. Initially I was just going to complete 10 miles. The smooth concrete was ideal for barefoot running. There was one section covered with tree debris, but I saw that in the morning, and brought a broom to clear the area before my run. Splits 12:57, 14:04, 14:28, 14:24, 14:08, 15:11, 15:40, 15:00, 14:50, 16:48, 17:14, 16:14, 15:36, 15:58, 14:40, 13:22, 14:38. After mile 10 (and my 2nd energy gel), I felt like adding just one more mile before stopping. Something weird happened after mile 11, I started to feel better, and it wasn't because of the energy gel, which kicks in about a quarter mile of consumption. I think my body was starting to burn fat, and I was getting a boost. Continued another mile each time, and eventually worked my way to 17 miles. Overall pace 15 min/mile, though I was slower than that before my speed up. I knew I had done 16 mile runs during my marathon training, but didn't think I did much longer than that before. Turned out I had done several 17 mile runs when I was thinking of a marathon, so today's run ranks as my fourth longest run barefoot.

June 26, 2015 (Friday) [4.0 miles]

Cooling down temperature wise, but humidity up, and a bit of cloud cover. Sticky run, as my sweat did not evaporate as well. Ground was not as hot, which I like. Day off tomorrow, then a longer run on Sunday, should be back up to 30 miles this week.

June 25, 2015 (Thursday) [7.2 miles]

Cooling down a few degrees, but still warm. My body is starting to recover from Sunday's race. A bit faster and longer today, averaging 14:23 min/mile.

June 24, 2015 (Wednesday) [4.7 miles]

Back to the afternoon run. The nicest part was the ground was warm, and I could see where I was going. Still warm, so slowed the pace to prevent over heating. Disney pace (sub 16 min/mile).

June 23, 2015 (Tuesday) [5.2 miles]

Back to the pre-sunrise runs, at least for today. I hoped I would have recovered from Sunday's race, but no energy in my legs, so no long run this morning. Had to walk on the inclines, as my legs felt extremely heavy. 17 min/mile average, more like a fast walk.

June 21, 2015 (Sunday) [7.9 miles]

Coronado Low Tide Ride & Stride, point-to-point low tide beach sand run. The surface doesn't get any better than this for a barefoot runner. I did this race last year for the first time, and plan on doing it every year. Compact sand, with relatively low slope allowed me to test my limits. Course distance slightly shorter than last year (7.9 versus 8.2). Pace slower this year about a minute per mile, finish in 1:21:53, 10:22 min/mile pace.

June 19, 2015 (Friday) [5.2 miles]

Warm temperatures continue. Planned my route with as much shade a possible. Slow start to avoid sweating. Legs felt better each mile, so I extended my route some more. Enough energy at the end for a sprint finish. Rest day tomorrow, and race on Sunday.

June 18, 2015 (Thursday) [3.4 miles]

Starting out easier today, and brought some ice water since the temperatures is still warm. A bit tight the first mile, but started to feel better. Negative splits, but did not want to extend the distance.

June 17, 2015 (Wednesday) [3.3 miles]

Afternoon temperatures have been getting warm, in the 80s F. Decided to go for a run after work, from work, since it should be cooler closer to the coast. Still warm, but a few shade sections. Legs still not feeling fast, so I guess I need more recovery time. Easy short run, I guess I'm not doing 30 miles this week.

June 16, 2015 (Tuesday) [3.3 miles]

Needed an extra day to recover from the weekend. Legs still a bit fatigued, but needed to run to keep fit. Slow and easy, asphalt warm as was the air temperature.

June 13, 2015 (Saturday) [13.1 miles]

Rock 'n' Roll Seattle Half as Elvis. 3:31:20 16:08 min/mile. Division 365 of 372. Gender 4019 of 4123. Overall 10352 of 11064. Mostly done Race Report.

June 11, 2015 (Thursday) [3.1 miles]

Left toe slight sensitive with just a hint of redness. Tape for this afternoon's run to avoid any more damage. Strange, my right toe was the one that was sensitive yesterday. Should be fine for Saturday's race, since I'm taking it easy. Flight out tomorrow morning to Seattle.

June 10, 2015 (Wednesday) [7.1 miles]

Easy, short consecutive day runs seem to be agreeing with me. A bit longer today, and slightly faster (13:22 min/mile average), but I was holding back, since this is a taper week. Looks like weekly distance will be back over 30 miles. One more easy run tomorrow, then a rest day before the race.

June 9, 2015 (Tuesday) [3.7 miles]

Cooler and cloudy this afternoon, but humid due to remnants a Tropical Storm. Easy workout with some dirt park trail work. Getting excited for my Seattle trip. Muscles less sore, so will keep intensity low the rest of the week. 14:17 min/mile average.

June 8, 2015 (Monday) [4.1 miles]

Rare Monday run. With the rest day on Saturday and the easy run yesterday, I felt refreshed, and my pace showed that, averaging a 13:28 min/mile pace. Negative splits, but I wasn't trying for that, since I was going fairly easy.

June 7, 2015 (Sunday) [6.3 miles]

Needed more rest, may legs have just been feeling tight the past few days. With the RnR Seattle coming up, need to start tapering. Easy beach run, but not too long. Weekly distance fell below 20 miles for the first time this year. Hopefully the extra rest will make be stronger.

June 4, 2015 (Thursday) [3.5 miles]

Left hamstring a bit sore a work today. Keeping the run easy, a few twinges in the hamstring, but no major pain. Rest day tomorrow in preparation for the weekend. Doesn't look like I make 30 miles this week, or next (due to travel and the race).

June 3, 2015 (Wednesday) [5.6 miles]

National Running Day. I thought I try something different, and got a picture of me running the trails. Didn't get too far, I forgot how rough the trail can be. When back on the streets to finish off my run. Legs still feeling heavy, mainly the quads. Achilles didn't give much pain, but I wasn't running fast. Still warm, but I'm slowly adjusting.

June 2, 2015 (Tuesday) [3.3 miles]

Disneyland Half training begins for my daughter who is now on summer break. She's not a morning person, so evening runs before sunset will likely be the norm for weekdays. The warm temperatures of summer would be good training for the usually hot Disneyland Half Marathon weekend. The hot asphalt would also be good to thicken up the skin on the bottom of my feet. Easy run, as my muscles are still a bit tight from my weekend races. With the Seattle Rock 'n' Roll Half coming up in less than 2 weeks, no speed work for a while.

May 31, 2015 (Sunday) [13.3 miles]

Rock 'n' Roll San Diego Half as Elvis. 3:04:38 14:05 min/mile. Division 428 of 470. Gender 5190 of 5613. Overall 12038 of 13743. Read more in Race Report.

May 30, 2015 (Saturday) [3.1 miles]

Rock 'n' Roll San Diego 5k as a Lifeguard. 39:39 12:43 min/mile. Division 69 of 88, Gender 888 of 1151, Overall 2040 of 2986.

May 28, 2015 (Thursday) [4.1 miles]

My 30 miles weeks lasted only 7 weeks. I suspected I might not make it this week, since I barely made the goal last week. My left lower calf still a bit sore, but I kept this morning's short and easy to avoid any pain in the area. Big race weekend at the Rock 'n' Roll San Diego 5k and Half Marathon. Bike to work day tomorrow shouldn't affect my run too much, but I must remember to take it easy.

May 26, 2015 (Tuesday) [6.1 miles]

Even though I had the day off from work yesterday, I did not feel like running. It didn't help that the road were all wet from the heavy drizzle which lasted most of the day. Still wet again this morning, but I woke up late too. The evening run would provide warmer, drier surfaces, and give me some more rest. It's been almost a year since my Achilles tear, and my walking form is near normal. But that also means I'm using my lower leg muscles more since there is less pain. The warm up mile felt much faster than normal, but I resisted looking at my GPS watch for pace information. Still holding back slightly, but I felt like I was going faster than usual. Even when I ran on the dirt path around the park, I didn't slow down. Form was smooth and light. At mile 4, I started feeling a slight pain in my left calf, and slowed down until the pain went away. Next mile was even slower. About a half mile from home it occurred to me that I was not lifting my knee high enough, and relying on my calf to lift my leg. Once I started to engage my quad, the pain in my calf subsided. Now my quad was hurting, but it's a larger muscle group, so it wasn't as painful. Learned something new, even after running all these years.

May 24, 2015 (Sunday) [5.5 miles]

Slow, easy start, then a comfortable easy pace. At mile 3, I started to feel good, and picked up the pace slightly. After about a half mile at this faster pace, I started to feel a little pain in my left calf, so I backed off. I had thoughts I going longer than my planned 5 miles, but I had already reached my 30 mile week goal, and with the slight pain in my calf, I decided that I better play it safe

May 23, 2015 (Saturday) [5.0 miles]

Left calf sore yesterday, so I didn't want to stress it too much. Original plan, 10 mile, rest tomorrow, but I changed to 5 miles today and tomorrow. To make things even easier, I ran on the beach at low tide. Must remember to take it easy for the next week.

May 21, 2015 (Thursday) [8.1 miles]

Legs stiff (mainly the quads) this morning, but after a mile I felt better and was able to pick up the pace. Distance limited by time, so if I could run fast, I could get in more miles. Attempted a negative split run, but at mile 6, I was losing speed, so distance was cut short. Need to rest tomorrow, likely rain anyway. Saturday long run, rest Sunday, run Monday, bike to work Friday, races Saturday and Sunday. Still managing 30 mile weeks, but not much extra.

May 20, 2015 (Wednesday) [4.0 miles]

Easy recovery run. Felt good at the start, so I decided I would add an extra mile to my run. At mile 3, I ran out of energy and walked for a bit. OK, maybe I should have stuck to the plan and only go 3. Last mile at 18:40.

May 19, 2015 (Tuesday) [8.0 miles]

Rock 'n' Roll San Diego coming up in less than 2 weeks, so one more speed workout before I begin my taper. The last speed work I did a few weeks ago left be spent the rest of the week, so I dialed back the workout. Only a couple of mile speed intervals, 10:20 and 9:34, not much better than last time, but the 9:34 is slightly faster. The race weekend will consist of a 5k Saturday, and the Half Marathon Sunday.

May 17, 2015 (Sunday) [7.5 miles]

Bay to Breakers 12K. Cool cloudy morning, but I was warm in my foot costume. Perhaps too warm. I worked up quite a bit of sweat, especially going up Hayes Street hill. Finish time 1:41:53, 13:40 pace. Mostly limited by my costume which is even worse than a wig, since my entire head is covered. Not sure if I would do this race again. More of a party than a run, but there were lots of costumes.

May 15, 2015 (Friday) [6.7 miles]

A wet Friday, scattered showers as I was preparing for my run this morning. Temperature was warm at 57°F, but decided to wear my rain gear just in case of a downpour. Felt pretty good despite my long run yesterday. Kept the pace really slow, since the streets were all wet, and I was hoping to get in 6 miles which would allow me to reach 30 miles this week. I could feel me speed dropping at mile 4, but was able to meet my goal. Rest day tomorrow for the trip to SFO, then the 12K Bay to Breakers on Sunday.

May 14, 2015 (Thursday) [10.1 miles]

I haven't been able to wake up early enough to run more often this week, but I listen to my body. Quads a bit tight at the start, but after a half mile everything was loose, and I was able to pick up the pace. No intense speed work this week, since I think last week's hard workout wiped me out this week. A subtle effort to negative split the run with the faster mile split (12:32) on the home finish. With the road surface roughness varying, it's difficult to get a consecutive negative split each mile. Main focus was to get to 10 miles, though I will likely miss my weekly 30 miles due to the travel to SFO for a race.

May 12, 2015 (Tuesday) [7.2 miles]

Recovery bicycle ride on Sunday should have left be refreshed on Monday. Not so, needed an extra recovery day. Still a bit tight this morning, but no speed work this week with the upcoming Bay to Breakers run on Sunday. At mile 5, I doubted that I could reach 10 today. Normally at mile 5, I'm all warmed up and pick up the pace. Not much speed today, so I cut the run short.

May 9, 2015 (Saturday) [11.6 miles]

Rain yesterday left the streets clean but a bit damp. A few puddles remain, but lots of loose rocks and tree debris everywhere. Add to that, after mile 1, the street was in the re-paving process and full of loose gravel. After the first 2 miles, my legs were getting tired. Then a mile 3, some hills. The first 5 miles, the average pace was a slow 16 min/mile. I wasn't sure if I could even go my planned 10 miles. Mile 6 split at 14:22, then mile 7, 13:38. With a mostly flat route, I started to feel better and faster, so I was able to complete my 10 miler (plus some). Due to the slow start, total time was almost 3 hours.

May 7, 2015 (Thursday) [5.2 miles]

Legs were a bit stiff this morning, but I usually warm up after a few miles. Planned on trying another 10 miler, but slower than Tuesday. After my slow warm up mile, I didn't feel much better. Hoped that the next mile my legs would feel more normal. By mile 3, pace was still dropping, so I headed home, no 10 miles today. Of course since I had planned on going long, I still had a few more miles to get home. Pace dropped further, last mile split was a disappointing 20 minutes. Yeah, I need a rest day tomorrow.

May 6, 2015 (Wednesday) [3.7 miles]

Slow and easy recovery run, not that I could have gone fast anyway. Yesterday's workout may have depleted my legs, as I have absolutely no legs speed. I should feel better tomorrow.

May 5, 2015 (Tuesday) [10.1 miles]

Rest day yesterday in preparation for some speed work today. My legs were stiff when I started, and first warm up mile reflected that at 16:36. Why am I so slow? I decided to do my speed work anyway, in hopes that the burst would give my body the jolt I needed. All out ¼ mile stride out in 1:58 (7:51 min/mi pace) got my heart rate way up there. OK, I got some speed, ready for some mile intervals with ½ mile recovery. Times varied depending on the road surface: 10:04, 11:30, 9:46, 11:43. The third interval, I pushed really hard to get under 10. Work out over at mile 8, the 2 mile cool down got slower and slower (15:00, 15:30) due to sore hamstrings and quads. Felt good to be going faster again.

May 3, 2015 (Sunday) [2.6 miles]

International Barefoot Runners Day, an annual event. The barefoot runners meet up every year to socialize and then a group run. In years past, I've always participated in the Safari Park Half Marathon. This year the San Diego Zoo is celebrating it's 100 year, and will not be having the race this year. As I'm still recovering my my injury, and all the other runners are rabbits, and I'm left in the dust. I tried out my selfie stick for the first time while running. I tried a slow motion video of my feet, and can see my heel landing first, but I already knew that. Kept the run short, since I was going much faster than I normally would. Average was 12:30 min/mile.

May 2, 2015 (Saturday) [10.0 miles]

Not sure how long I could go this morning, but I felt great. I decided on my normal weekend loop route which would be a minimum of 6.5 miles. I left just before sunrise, and stopped a few times for pictures as the sun rays touched the surroundings. Downhill felt good, easy and fast, but uphill was very slow, I think I need more time to regain my strength. At my first water stop at mile 4, I also consumed a energy gel, but still not exactly sure I far I could run. At mile 6, I got into a groove where I felt like I could run a marathon, but not super fast at around a 14 min/mile pace. At that point, I knew I could go 10 miles, but kept the pace steady. The last mile was one of the fastest mile splits of my run. The last time I ran 19 miles in 2 days, was for the Disney Dumbo Double Dare last September(10K-Half).

May 1, 2015 (Friday) [9.3 miles]

Felt pretty good this morning. Nice form on the warm up mile, stepping on rocks didn't bother me much, so I legs were springy. Even though I shouldn't be doing any speed work this week, I picked up the pace for 400m to see how it felt. Everything was in place to go longer, so I planned on trying for 10 miles. At mile 5, a smooth, straight stretch of road, I picked up the pace some more, and managed a 11:03 mile. Normally after this, I'm able to keep up a good pace for at least 3 to 4 more miles. I lasted about another mile, and felt some pain in my slow healing Achilles, and had to slow down. The rest of my muscles were getting sore as well, so I headed home, short of my 10 mile goal. Overall pace 13:12 min/mile, just slightly off my Half Marathon pace last Sunday, but this morning's route had no hills. I should be fully recovery next week.

April 30, 2015 (Thursday) [4.1 miles]

Woke up later than planned, but was able to start my run at 4 am. A bit faster, but still slow. Will try again tomorrow.

April 29, 2015 (Wednesday) [6.2 miles]

Much better this morning, but still not much speed. Speed dropped a bit after mile 3, but I felt strong enough to go a bit longer than yesterday. I actually miss the warm daylight runs of last week, but I enjoy the solitude of my 3 am runs as well.

April 28, 2015 (Tuesday) [3.4 miles]

Recovery run. I thought maybe I might have recovered enough to go for a longer run, but it was apparent after the first sluggish mile that I was not going to go very long or fast. We'll see how this week goes, likely no speed work.

April 26, 2015 (Sunday) [13.3 miles]

La Jolla Half Marathon, Finish 2:51:29, pace 13:05 min/mile. Rain the past few days left the streets clean, and the overnight wind dried the streets. This was my 9th time running the race, so I'm pretty familiar with the course. Started pacing right from the first mile, but knowing the hills in the course, the last mile is one of the hardest. Lost a few minutes on one pit stop, but otherwise an even effort. No soreness on my feet, and my toes survived without a blister.

April 24, 2015 (Friday) [3.1 miles]

Super easy run. Legs still a little tight, but rest day tomorrow should allow full recovery.

April 23, 2015 (Thursday) [7.3 miles]

Changed my route so that the hill comes first. Set my watch in distance mode again, and ran by feel. Easy, effortless, and slowed as necessary for changing conditions. I felt myself going a bit slower at the end, but overall pace at a 3 hour Half Marathon. One more short run tomorrow before Sunday's race.

April 22, 2015 (Wednesday) [4.5 miles]

Woke up this morning sore, good thing I wasn't planning a morning run. Felt better after work, enough to attempt an easy run. Put my GPS watch in distance mode so I would not be tempted to run at a particular pace. My legs never really loosen up, so I cut the run short after a few miles. The hill on the way home really hurt, so I had to walk a bit.

April 21, 2015 (Tuesday) [6.2 miles]

Must taper this week, both distance and intensity. Shifted my workouts to after work to take advantage of the daylight and heat. Muscles really tight at the start, but once they loosen up, I started to run faster. Maybe too fast. At mile 4 my legs started to hurt and I had to slow down. So much for the easy run. Tomorrow I will go slower. No more 10 mile runs this week until the La Jolla Half Marathon on Sunday.

April 19, 2015 (Sunday) [12.0 miles]

Slow start, but not getting much faster with each mile. Added an extra loop to my start, but that would mean 5 miles before my first water stop. Pace not great, 14:30 min/mile. I consumed an energy gel hoping that would give me a boost. The rest of my route was more flat, so I was able to pick up the pace a bit. Lap 6 much faster, 13:24. I upped my effort each mile, and the splits were great: 12:04, 12:02, 12:02, 11:10, 11:08, 12:12. I was getting tired the last mile. I had thoughts of going 13 again, but I'm supposed to be tapering. Weekly mileage 39.6, and I know I could have gone longer today, but already exceeded my planned 10 miles.

April 18, 2015 (Saturday) [3.5 miles]

Easy shake out run before tomorrow's longer run. Still feeling a bit tight, but that seems to be the norm.

April 16, 2015 (Thursday) [10.3 miles]

Even though the 10 mile run is becoming routine in my training, doesn't mean it's getting easier. A slow start, but even after a few miles, I wasn't feeling the speed. I was well hydrated, so I had to make a couple of pit stops along the way. My cut on my forefoot wasn't bleeding, so I just hoped that a rock would find that spot, and encountered only one ouch for the entire run. Overall pace just over a 15 minute mile, not even good enough for a 3 hour Half Marathon. Rest tomorrow in preparation for the weekend.

April 14, 2015 (Tuesday) [10.2 miles]

Felt much better this morning, still a bit tight, but at least my legs had some speed. At around mile 4, felt something sharp in my left forefoot. I stopped to scratch the area, and out came a sharp object. As I continued, the area was slightly painful. I suspected that a piece of glass cut the skin, and sometimes another object would get stuck in the area. A quick swipe allowed me to continue. Pace was not as fast as Saturday, but good enough for a 3 hour Half Marathon. Later in the day at work, the cut started to bother me again, and I examined it to find it bleeding slightly. OK, time for a bandage, but nothing really sticks that well on moist skin. Not sure what I'll do the next few days as the skin heals. I might have to run in my sandals to keep the area clean.

April 13, 2015 (Monday) [3.6 miles]

Rest day Sunday should have left me fresh this morning. I woke up with sore legs, and did not feel like running. I went anyway, hoping that after warming up, I would feel better. Not. Slow 17+ minutes per mile.

April 11, 2015 (Saturday) [13.2 miles]

Not quite a full day of rest (36 hours), since Thursday's workout was in the evening. Felt confident I would be able to log 10 miles, since I've done it twice already this week. With the upcoming La Jolla Half (a hilly course) in two weeks, I added as much hills as I could find around my neighborhood. As the miles progressed, I felt like I would be able to go further than 10, so I adjusted my route to get to half marathon distance. The mile 12 split ended up the fastest mile of the run. I could had gone further, but would have sacrificed my speed. From mile 6, the splits were in the 11s, and I was pushing hard to keep them there. Workout time 2:43, including 3 water stops, and 2 restroom breaks. Elevation gain equivalent to LJHM, with similar surface texture challenges. I'm ready, bring it.

April 9, 2015 (Thursday) [9.5 miles]

I didn't expect to wake up early this morning, and I didn't. Another after work run. Sunny and warm. Wrapped my troublesome toe with 3 layers of reinforced strapping tape. Still a bit tight at the start, but I knew after a few miles I would loosen up. My GPS watch was making unusual beeps, I glanced down, and a warning was displayed that the battery was low. I left the watch connected to the computer last night after syncing, and forgot to turn off the watch. Knowing that the watch would die before my run ended, I enabled a GPS run logging app on my phone. I thought I had turned it on at mile 0.8, but when I examined it, the distance seemed to be short. My GPS watch died at mile 4, and I just continued my run on a estimated 10 mile route. I spend quite a bit of time on the sidewalk due to all the commuter traffic, including bicycles. When I got home, the GPS app recorded 7 miles. So if I started it at mile 0.8, then I ran only 7.8 mile, but it felt more than that. I manually mapped my route using gmap-pedometer.com, and measured 9.6 miles. OK, that seems more reasonable. I examined the GPS app route, and discovered it didn't start recording until mile 2.3. Whatever, final estimated distance 9.5 miles at an average pace of 12:50 min/mile. GPS watch is charging now.

April 8, 2015 (Wednesday) [4.6 miles]

Woke up too late this morning to run. Good thing there is plenty of daylight after work. The warm asphalt is good for toughening my feet, especially my toes. I wrapped my toe blister in tape to minimize any further damage. Slow easy recovery run, not much soreness from yesterday's workout, so I'm getting stronger.

April 7, 2015 (Tuesday) [10.1 miles]

All rested and felt great this morning. My left toe blister mostly healed, so I only used a single layer tape. Mile warmup was strong, so I proceeded on my speed work. I normally do intervals, but the first mile didn't go as fast as I expected (11:02), so the workout was more of a tempo run. At mile 6 split was pretty fast at 10:27, mainly because it's smooth, straight, and a slight descent. I think all the speed work put extra pressure on my left toe, as around mile 8, I felt the tape was worn with a slight pain. Overall pace would allow me to finish a Half Marathon in 2:30. Toe blister is back and slightly red, but not very painful. I guess it never really went away. I'll have to tape it for the next few weeks to make sure it heals properly.

April 5, 2015 (Sunday) [3.5 miles]

Easy three on the beach. Sunny, but a strong breeze from the south. Possibility of rain on Tuesday evening, but after DC, I'm confident in my rain running abilities. Short week, only 4 run days. I should be recovered enough to start some speed work the coming week.

April 4, 2015 (Saturday) [11.5 miles]

My left Achilles still stiff, but not too sore. Planned distance of 10 miles, with option to cut it short if I'm not feeling good. I was able to pick up some speed on the first downhill, and had energy to power up the up side. At mile 5, I felt confident enough to go for 10. At mile 8, decided to go for 11. There was a Half Marathon scheduled this morning, but I wasn't sure if I could run it after RNRSF. The race sold out a few weeks ago. I probably could have finished it, but I would be pretty sore afterwards. I capped today's run at 11, so the I would feel fresher tomorrow, if I had gone 13, that would have wiped me out for the weekend.

April 3, 2015 (Friday) [3.3 miles]

Had troubles waking up early the past few days. My left Achilles had also been tight, along with my quads. I guess the hilly San Francisco run really did my legs in. Easy run this morning, simulating my upcoming Rock 'n' Roll re-mix challenges. Let's see how I feel tomorrow.

March 31, 2015 (Tuesday) [5.6 miles]

Feeling good, even after Sunday's Half. Easy run, each mile I felt looser and was faster. My quads were tight, but after all those hills in San Francisco, it was expected. No races scheduled for a while, but I might sign up for La Jolla Half at the end of April.

March 29, 2015 (Sunday) [13.2 miles]

Rock 'n' Roll San Francisco Half Marathon, official finish time 2:58:50, pace 13:39 min/mile. Race Report.

March 27, 2015 (Friday) [7.2 miles]

Shake out run, well maybe a bit more. Felt like running yesterday, but rest is good. Ready to Rock 'n' Roll, flight to San Francisco leaves tomorrow morning.

March 25, 2015 (Wednesday) [6.1 miles]

Felt a bit slower today, but that's expected, since yesterday's run was a little harder and longer than I normally would do after a race. I didn't wrap my toe, since it seemed like it was getting better. No toe pain during the run, so I thought I was in the clear, but after I finished, my left toe was more red than when I started. Only a few more days before the race, so I'd better take care of it. I will likely tape the toe for Sunday's race to lessen the likelihood of leaving blood on the course.

March 24, 2015 (Tuesday) [5.0 miles]

Felt like running yesterday, but knew that rest is good. Heading to Rock 'n' Roll San Francisco on Sunday for another Half Marathon. Slow easy warm up mile, then I picked up the pace to something comfortable. Average pace 13:57, not too bad for a recovery run. Sunday's 15K was my speed work, taper down (in effort) this week.

March 22, 2015 (Sunday) [9.3 miles]

Great morning for a run at the Hot Chocolate 15K. Negative split run (downhill finish helps) on a hilly course. Total elevation gain 1500 feet. Pushed a little harder up the hills than I normally would. Since this is my second time running the course, I knew what to expect. Finish in 1:46:55, 11:29 min/mile. Last year's time was 1:44:55, so I'm not too far off pace (only 15 second per mile). I did feel some stress in my recovering Achilles heel, but I am slowly getting stronger.

March 20, 2015 (Friday) [4.1 miles]

Back to the early morning running. Short shake out run before the Sunday race. Slower pace than in daylight, but I had to feel my way around.

March 18, 2015 (Wednesday) [8.3 miles]

Got home early in hopes that I could get a longer run in. Slowing my pace about a minute per mile than yesterday, around high 13 minute per mile. Focused on curling up my toes, so the blister would not sustain more damage. I hit a few things along the way right on the toe. When I got home, there was indications that it bled a some point, but overall it didn't look much worse than this morning. Rest day tomorrow, then one short run on Friday before the Hot Chocolate 15K on Sunday.

March 17, 2015 (Tuesday) [4.2 miles]

Toe blister (left fourth) from race day healing quickly, since it wasn't as bad as I thought. Adjusted my foot by twisting outward slightly which put more pressure on my big toe. Should be fine for my next race on Sunday, which is only a 15K. Continuing my afternoon workouts to get used to the heat (80°F), and help toughen up the skin on my feet. A small drop (110 feet) and back up at mile 3 to 4. Except for the mile warm up, kept splits in the 12 minute range, even on the hill. San Francisco race coming up in less than 2 weeks, so I need hill work.

March 14, 2015 (Saturday) [13.5 miles]

Rock 'n' Roll DC, official finish time 3:15:03, pace 14:53 min/mile. Race Report.

March 11, 2015 (Wednesday) [6.5 miles]

Cloudy all day, so not as warm as yesterday. Continuing the afternoon runs, my last run in San Diego before heading to DC tomorrow morning. Legs a little stiff at the start, but felt better as I warmed up. Decided to head to the park and the dirt path. I managed to keep a good pace on the dirt but really had to focus on a light, mid-foot landing so the small rocks would not hurt as much. Negative split run up to the last mile which included a hill. Good workout gave me more confidence for Saturday's race.

March 10, 2015 (Tuesday) [4.2 miles]

First weekday daylight saving time run, after work. Drove home first, since I was not planning on a long run, so I didn't have to worry about daylight. The warm asphalt felt good, it also helps toughen my skin. All the previous months of cold and/or wet runs left my toes worn and susceptible to blisters. Chance of rain in DC on race day seems to be increasing. I'll have to pack extra layers to stay warm. Because of the Elvis outfit, it wouldn't be right wearing a rain jacket over it, but safety first. It will be a cold (by San Diego standards) rain at 45°F in the morning.

March 8, 2015 (Sunday) [4.3 miles]

I'm a numbers guy. Being so close to 30 miles with one day left in the week motivated me to get that final 4 miles. I wanted an easy run, so off to the beach to run in the sand. Not sure if I can reach 30 next week due to all the travel for the RnR DC Half Marathon on Saturday. Clocks are back to daylight saving time, so I'll probably run after work in the daylight this week since my flight leave early on Thursday morning, and it would be difficult to get a workout in on that day.

March 7, 2015 (Saturday) [8.0 miles]

Cumulative fatigue has taken it's toll this week. The last 4 weeks have been a slow build up from 30 miles to 39 miles. Not sure if I'll make 30 this week. Few few miles didn't feel too bad, but normally at this point I should be going faster, I ran slower with each mile. At mile 6, I had given up hope of completing a 10 mile run, and just headed home (still a few miles away).

March 5, 2015 (Thursday) [4.1 miles]

Didn't really feel like running this morning, but sometimes I feel better after a few miles. Today was not one of those days. After the first mile, I actually did feel better, so I picked up the pace, but at mile 2.5, my body just shutdown. I walked for a bit, but just couldn't get motivated to move faster again. Near home and getting closer to sunrise, I met a person walking their dog, so I started to run again so I would look too bad. A few minutes later, I heard a person running behind me with their dog, so I picked up my pace again. Average pace just under a 17 min/mile, not great, but at least I was moving.

March 4, 2015 (Wednesday) [7.3 miles]

Near full moon this morning with clear skies. Felt faster this morning, and attempted a negative split run, which I mostly did except for the last mile. If I didn't extend the run, I probably could have since I was running out of energy near the end. Overall pace 13:32 min/mile, under the 3 hour half marathon pace. I actually finished my run in less time than yesterday, and covered more distance.

March 3, 2015 (Tuesday) [6.8 miles]

I should taper this week, and reduce my weekly mileage. Let's start with a shorter run this morning. Still felt sluggish in the beginning, and felt slightly better each mile. Still at Disney pace. Rain gone for now, but cooler temperatures followed. At least the roads are clean.

March 1, 2015 (Sunday) [3.7 miles]

No escaping the rain this morning. I woke up late (mainly because slept late), and did not feel like swimming this morning. Checked the radar, and the light rain didn't look as it would be going away for a while. I broke out my hooded rain jacket and polypropylene tights and prepared for the wet run. Steady light rain the entire run, with little wind. The jacket did it's job and kept me dry. I wore gloves, so the only part of my body that got wet was my feet. 38.8 miles this week with only 5 run days. I should probably taper for the Half Marathon in less than 2 weeks.

February 28, 2015 (Saturday) [10.2 miles]

Rain forecast for today, and some rain last night left the road wet. The sidewalks were dry, and since my run was later in the morning, I used the sidewalk more than normal. I dressed warmer than I would if it were dry, in case I did get wet. The rest day yesterday was helpful, but I was not 100% recovered from all the workouts this week. The wet ground did not help much with my speed, since my wet feet allows more debris to stick. A few sprinkles, and some wind, but I remained mostly dry. The energy bar before my run helped, but I needed another gel at mile 7 to make it to 10. Disney pace again, just a tad slower than Thursday's run. A good end of the month run, especially since in the beginning of February I was not sure if I could run 100 mile given the shorter number of days. I surpassed than by far, 141 miles.

February 26, 2015 (Thursday) [10.4 miles]

I learned from my Hansons Marathon Method training days, that it takes days or even weeks before you feel the effects of cumulative fatigue. I planned 10 miles, and felt confident that I could finish, but did not know how fast. Warm up felt good, faster than I expected, so I started picking up the pace early. I didn't seem to have the leg speed to go as fast as I wanted, and I felt my energy levels still low. After my first water stop (mile 3.5) I felt my pace dropping. At my 2nd water stop I consumed an energy gel, and that allowed me to go a bit faster, but not as fast as when I started. Disney pace describes my overall speed, 15:20 min/mile, enough to finish a Half in the 3:30 cut-off time. 25 miles the last 3 days earns me a day off tomorrow. One more long (possibly wet) run over the weekend will allow me to keep my weekly mileage over 30.

February 25, 2015 (Wednesday) [3.5 miles]

Felt pretty good when I woke up this morning, so I expected my run would go well. Slow start, but that's normal. After my first mile, I still didn't have any energy or leg speed, and every step was harder than before. Next mile was even slower, so I knew I needed to head home. Last mile home was embarrassing slow (20+ min/mile), and I was struggling with each step. I knew that body reserves were emptied on yesterday's long run, but was surprised that I was still running on empty this morning.

February 24, 2015 (Tuesday) [11.0 miles]

Rest days are good, that when the body repairs itself and becomes stronger. Recovery runs allow partial repair, but I needed my day off. Planned 10 mile run, so light on the speed work. Attempted (and succeeded in a negative split workout), starting at 15 min/mile and ending with 11 min/mile. Extended the route slightly, but when I got home my GPS watch read 10.93, I would be OK with that, but I felt strong, so a few extra seconds wouldn't hurt.

February 22, 2015 (Sunday) [3.3 miles]

My swimming still needs work. I managed 1000 yards before I got tired, at least tired enough that it wouldn't affect my run. Really slow start and I could feel the affects yesterday's long run. After a few miles, I felt better and was able to pick up the pace slightly. Weekly mileage at 35.7 (6% increase from last week), and I kept my long runs under 30% of the weekly total.

February 21, 2015 (Saturday) [10.3 miles]

Normally my morning training runs are done with no breakfast, but I needed extra fuel because of my increased mileage this week. I had my normal pre-race PowerBar, and started out strong. First 4 mile average at 13:45. After a quick water stop, picked up the pace the next 4 miles at 13:10. Final two miles home, pushed a bit harder at 11:35 pace. Overall pace 13:05 min/mile, enough to get me under a 3 hour Half Marathon. In the last 7 days, three 10 mile runs, all under a the 3 hours Half pace. 3 more weeks until my next Half, but it will be in Washington DC, and I'm not sure what the weather will be like, or the road conditions.

February 20, 2015 (Friday) [3.3 miles]

Tried walking to ease into my light workout, but I couldn't get the form right, so I just ran really slow. Kept it short, so that I'll feel refreshed for tomorrow's longer weekend run.

February 19, 2015 (Thursday) [5.2 miles]

Slept well last night and woke up feeling good. Was not sure how far I could go this morning, but I knew I would not and should not be going fast. First few miles did not feel too bad, so I started adding extra miles as I felt I could handle. At mile 3, I started to loose energy (and speed, like 20 min/mile) so I consumed my energy gel in hopes that it would give me a boost. A half mile later, I was able to pick up the pace again, and had a strong finish. Could have gone longer, but wanted to run again tomorrow.

February 18, 2015 (Wednesday) [10.6 miles]

Could not wake up early yesterday, so I listened to my body. The rest day did wonders. Felt strong in the warm up, so I decided to try some speed work. Didn't last long, I managed one mile at 11:33, but after that my legs were getting sore. Hoped to keep up the mileage this week, so I slowed my pace so that I could run long. At mile 6, I consumed an energy gel, and headed home. I'm not sure if it was due to the extra calories, or the thoughts of the run ending soon, but I was able to pick up the pace the rest of the run, and extended it slightly. Overall pace 13:36 min/mile.

February 16, 2015 (Monday) [3.0 miles]

Day off work, so I started the day with an early morning swim of 1200 yards. A light breakfast, then some yard work while waiting for the fog to break. I had considered going to the beach for my recovery run, but I felt tired from yesterday and this morning's swim. Instead, I just went around the neighborhood when the sun was shining bright and the asphalt warm. Though with all the car traffic I had to run on the sidewalk more than normal. Dead slow, my legs felt really heavy. I was going to cut it short at 2 miles, but I actually felt a bit better and extended the route another mile. Let's see if I can keep up the 30 miles weeks.

February 15, 2015 (Sunday) [10.1 miles]

Race day, California 10/20, 10 miles, 20 bands. Mass start, so did not start too fast due to the congestion. Still ignoring my watch, since I can't push my body beyond what it is capable of. I've gotten pretty good at finding the right pace for a given distance. The start and end of the course is on dirt with some rocks. The rougher sections didn't slow me down much at the beginning when my muscles were fresh, but the last two miles I had to slow my pace due to fatigue. Last ¼ mile to the finish was straight and smooth, so I was able to sprint finish the last 2 minutes (8 min/mile pace). Overall 2:06:04, 12:37 min/mile. Way off my pace from last year (1:49:31, 10:57).

February 13, 2015 (Friday) [3.3 miles]

Slow, easy and short. I could feel the effects of yesterday's longer run. Legs felt heavy, and I could not maintain a quick cadence. Everything should be recharged by Sunday.

February 12, 2015 (Thursday) [9.1 miles]

Much needed rest day does wonders. Felt great the first warm up mile, so I picked up the pace for a few quarter intervals. Next mile split, increased to 11:38. Back off for a few miles, then a mile at 11:56. At mile 7, I'm still feeling strong, and I have plenty of time, so I added a few more miles. Last mile took some effort as my muscles got sore and I had to slow slightly. Finish with an overall average of 13:15 min/mile. 10 mile race on Sunday should go well. Easy run tomorrow, rest on Saturday.

February 10, 2015 (Tuesday) [3.9 miles]

Felt good this morning, but knew I should be taking it easy and short. No fog this morning, but that meant the temperature was cooler, so I had break out the gloves. Different route than normal, and not as smooth. At mile 3, I felt like adding an extra mile, but then suddenly my legs didn't want to turn over as fast. Not really any pain, just a lack of strength. The last mile was close to walking speed. The rest of the day my left Achilles (the recovering one) was sore. With 6 consecutive days of running, I think I am experiencing accumulative fatigue. Must rest tomorrow, regardless of how I feel. 10 mile race on Sunday, so I don't want to injury myself now.

February 9, 2015 (Monday) [7.2 miles]

Slept well last night and my resting heart rate was low (48 bpm). Plenty of time to run this morning, but I wasn't moving very fast. My arm swing was suffering from my swim workout yesterday. Each mile felt a little better, and my fastest mile (12:07) was at the end of my run. Planning my week out to make sure I have enough mileage (33 miles) so that the 10 mile race on Sunday won't be more than my recommend distance for a long run.

February 8, 2015 (Sunday) [3.2 miles]

With a good weekly base mileage, I can finally start getting other forms of exercise. It's been 9 weeks since I swam, and it didn't take many laps to feel it. Normally I can go 2000 yards, but after 1000, my arms were getting tired. It's been even longer since I ran after swimming (excluding Triathlons), last time was August last year. After my easy three, I went back into the pool for a cool down, and added another 1000 yards, so I did make my 2000 yards today, only with a run break between sets. My recovery time has been great this week as I only took one day off from running, mostly because I did not exceed the 25-30% long run distance recommendation. My long run this week 8.1, only 27% of the weekly mileage. The original goal for this week was to get to 25 miles, but I exceeded that with 30 miles. I have not run that much in a week since back in June before my big Achilles injury. Although not completely healed, I did achieve a major milestone in my recovery as I am now able to perform a single leg stand on my left leg with the heel elevated. Walking is nearly normal, since I can now support my body weight on the single leg with the heel off the ground.

February 7, 2015 (Saturday) [8.1 miles]

Late morning (for me) start at 8:30 am with the sun shining and no fog. Planned to run at least 6 miles depending on how I felt. First mile warm up felt good, so I picked the effort. As normal, I did not look at my watch for pace, only for distance. At mile 4, still feeling strong, so I extended my run by heading around the dirt path around the park where there is a water stop. It's been months since I ran on dirt (with rocks), but I did have to slow to lighten my landing. As I was headed home at mile 7, I felt like going longer, so I looked at my watch to see my pace, 13:07 min/mile. Not fast enough to justify going longer, so I picked up the pace to see if I could get the average pace under 13. Turned out that was my fastest mile of my run, 12:09 min/mile, but that wasn't good enough to get me under 13. I was down to 13:04 with a half mile to go, but that last effort wiped out my legs, and I had to slow on my way home. Final average 13:07, but I felt good afterwards. I'll save those extra miles I wanted to run for tomorrow.

February 6, 2015 (Friday) [3.2 miles]

Fog so thick I could not see lights at the end of the block. Ground was dry, except under trees which were dripping with water. Easy recovery run to get closer to my 25+ mile week. Next race California 10/20, 10 mile run in 9 days. Running more days in the week, hope I can keep that up. I've been tapping my toes the past few runs, since the skin on a few toes are a bit thin since my faster 10 mile run last week.

February 5, 2015 (Thursday) [7.3 miles]

Another foggy morning, but the ground was relativity dry. Visibility was low, and it was windy (kind of odd when foggy). Felt strong after the rest day yesterday, but leg were not moving fast enough to justify any speed work. Held a decent marathon pace, but could not go as long as I wanted given the time I had allocated. Goal is to get to 25 miles this week. I only need 10 more miles in the next 3 days.

February 3, 2015 (Tuesday) [5.5 miles]

The fog was so dense this morning, the ground was moist. Yesterday's recovery seems to work, as I had much more energy this morning. Not quite feeling strong enough for an intense speed workout, but picked up the pace as best as I could. Best mile at 13:30, and overall pace of 14:30 min/mile. Near the end of my run, the fog lift enough for me to see the full moon.

February 2, 2015 (Monday) [3.2 miles]

Easy recovery run. I had extra time this morning, but could not take advantage of it, as I was moving slow and sore. Cut the run short in hopes that I will have more energy tomorrow morning. Full moon is back, making the pre-dawn runs more enjoyable.

February 1, 2015 (Sunday) [6.2 miles]

Reused my Aladdin Street Rat costume for the Cardiff Kook 10K Run. Not as many costumes as last year, but many repeat costume entrants, some who won again. But this was not my year, no win for me. I did have a good run, though. It was sunny, but not too warm, so I was able to maintain a good pace without overheating. Finish in 1:10:34, a 11:26 min/mile average. Slightly rough near the start and end, but a great out and back course. I missed the longer distance races, 6.2 miles seems so short.

January 30, 2015 (Friday) [3.2 miles]

My left recovering Achilles has been slightly tight and sore the past few days, even this morning. I ran really easy to make sure that I didn't strain anything. So slow, that I couldn't even catch a man walking his dogs. Actually felt better afterwards, and the rest of the day. One more run on Sunday (Cardiff Kook Run 10K) will allow me to make 20 miles this week, for 8 consecutive weeks. Still not up to my normal 30 miles, and not as fast, but slowly getting there. As least I got in 100 miles this month. I will have to skip several locals Half Marathons this year since I may not be able to make the 3 hour cut-off. Rock 'n' Roll will keep me busy this year, and their cut-off times is 3:30 or 4 hours, depending on the city.

January 28, 2015 (Wednesday) [10.2 miles]

Slept really early last night, but did not sleep solid. Woke at 3 am to get an early start, giving myself 2 hours for running. Warm up mile felt pretty good. I didn't want to start intense speed training since I have a race on Sunday, though only a 10K. First mile interval at 10:56. Because of my reduced effort, my recovery phase was actually pretty fast. Next mile interval (after a mile rest) was faster, 10:06. At mile 6, looked at my overall pace (just over 12), and had time to go longer. I kept extending my run as my pace was not dropping (sub 12). Headed home I realized I would hit 9.5 miles, and extended just a bit more to get to 10, but that's when I started to get tired, and slowed my pace, last mile at 14:28. Overall 12:19 min/mile. One (maybe two) more easy run before Sunday.

January 26, 2015 (Monday) [2.0 miles]

Woke up early, but still a little sore. Did not want to waste the morning, so I decided on a short run. I could tell I did not have any leg speed, and after a mile, started to feel some pain in my left Achilles (which is still recovering). Pain is not good, so I headed home in what would be a very short run.

January 25, 2015 (Sunday) [3.4 miles]

Sunny, warm winter day in San Diego, just right for a recovery run on the beach. I was ready to start my run, and noticed I forgot my GPS watch. I have a GPS app on my iPhone, but decided that I was just going to run my normal route anyway, so I just timed my run not worrying about the pace, besides a recovery run means go easy. Waves were up, but closing out, which made for some nice booming sounds. Lots of barefoot runners and walkers this morning, more than usual. Have to love San Diego winter weather.

January 24, 2015 (Saturday) [6.7 miles]

Not motivated to run this morning. Woke up late, warm, dry and windy outside. Knowing that even if you don't feel like running, sometimes after a few miles you can feel better. Today was not one of those days. Perhaps I went too fast on Thursday's run. Still trying to maintain 20 miles per week, but today's run puts me 0.2 miles short. Overall pace was 14:53, but the effort level was too high in the end to justify going any longer. Easy run on the beach tomorrow should allow me to reach my weekly mark.

January 22, 2015 (Thursday) [6.5 miles]

Starting to need less sleep again and was able to wake up in time to get a run in. Temperature much colder than yesterday, requiring 3 top layers, tights and gloves. First warm up mile felt good, so I picked up the pace the rest of the run. Fastest mile was 11:28, and overall pace 12:45 min/mile. Ran a bit longer, with hopes of taking tomorrow off to rest for the weekend, but may run short if things feel right.

January 21, 2015 (Wednesday) [3.5 miles]

Surprised I woke up early this morning feeling rested and refreshed, only 12 hours since yesterday's run. Kept the run short, since the last time I ran on such short recovery time was when I was training for a marathon back in 2013. A bit slow at the start, but when I warmed up, I felt much better and faster. Overall pace an even 15:00 min/mile.

January 20, 2015 (Tuesday) [3.1 miles]

Recovery run the day after a race has not been working for me the past few races, so best to try something different. Instead I opted for a short, easy bicycle ride yesterday, which seemed to work much better. Still had trouble waking up early this morning, so I ran after work. Negative splits on the short run, and faster pace than Sunday's race.

January 18, 2015 (Sunday) [13.1 miles]

Rock 'n' Roll Arizona, official finish time 3:07:04, pace 14:17 min/mile. See Race Report.

January 15, 2015 (Thursday) [5.1 miles]

Another morning waking up late, stiff, and sore. I didn't want to go more 2 days without running, so I got to work early so that I could run after work before the sunset. I started my run from the office, so I had to deal with lots of traffic and street lights. Managed under a 15 minute mile, but I stopped my watch while waiting for the signal lights to change. I felt an occasional twinge in my Achilles both left (the recovering one) and right, which informed me to slow my pace. This will likely be my last run before the weekend Rock 'n' Roll Arizona.

January 13, 2015 (Tuesday) [3.3 miles]

The good news is my toe blisters are all healed. The bad news is that I still felt tight this morning, and could barely run very fast or long. Each mile was not feeling better, and since this was suppose to be an easy week, cut the run short, no need to risk injury.

January 11, 2015 (Sunday) [3.4 miles]

Easy recovery run at the beach, even though the water temperature was warming than the air, and drizzle and light showers was prevalent most of the time. Rest up and easy this week in preparation for the Half Marathon next weekend.

January 10, 2015 (Saturday) [9.2 miles]

Took some extra days off because my body just didn't feel like running. My toe blisters did not seem to be getting better either. This morning everything felt great for the Resolution Run 15K. I put some Band-Aid Tough Strips around the toe blisters to hopefully keep them from getting any more irritated. Weather perfect, cool with clouds to keep things from getting too warm too fast. I started out pretty quick to try to stay warm with a 10:13 mile. One of my running friends passed me, but I kept an eye on her to use as a pacer. Another half mile, and I was warmed up, and caught up to her, and we pretty much ran the rest of the race together. Achilles did not bother me, or did the toe blisters. The last half of this race was on smooth concrete, so it wasn't hard to keep my pace up. Finish time in 1:41:27, for a pace under 11 minutes per mile at 10:52. Not as fast as last year's 1:24:39, 9:05 min/mile pace, but fastest I've run in a race since before I was injured back in July. Afterwards, I examined my bandages, and the left wore completely to the skin, but the right was still intact. The good news is that the toe blisters were not showing any additional signs of damage, so things look good for complete recovery before next weekend's Half Marathon.

January 7, 2015 (Wednesday) [6.6 miles]

Wanted to run yesterday, but could not wake up in time. Went to sleep even earlier last night, and was able to have the time to get a decent run in. First warm up mile as usual felt tight and slow, but by mile 2, I felt loose, and faster. My toe blisters are still bothering me, but only the last mile of the run. I wrapped some surgical tape around the toes, but by the end of the run the tape was worn down, and skin was showing. Might try something thicker next time.

January 5, 2015 (Monday) [3.3 miles]

It's been a while (December 23) since I ran in the dark before sunrise. Controlled my effort by restricting my air intake by using only my nose to breathe. Really needed to take a recovery day, so a short easy run was a welcomed relief. Resolution Run 15K on Saturday, but a week after that is the Rock 'n' Roll Arizona Half Marathon. My left toe blister is nearly healed, but need to be careful to so it recovers properly. Last Saturday's run left me with a small, slightly bleeding 2nd toe blister, which is quite unusual, since I've never had a blister on that toe before. I thought it was healed, but there's still a worn area that allows blood to leak. Must remember to keep tape over the area the rest of the week so that I do not cause any more damage.

January 4, 2015 (Sunday) [5.0 miles]

After yesterday's longer run I wanted to do a short, easy recovery run, expecting my muscles to be tight and slow. Still cold in the morning, but I left earlier than yesterday (8:30 a.m.) to get used to running cold. Sun felt good, but I could still feel the cool air, and was glad I wore my gloves. The first mile didn't feel as bad as I expected, and I continued running, thinking that maybe I could extend the run. At mile 2, I stopped for some water, and decided to extend my run. At mile 3, I finally had to remove my gloves, and a few layers on top, as it got too warm. Still feeling good, but did not want to risk any injury, so I made it an even 5. Looking at my times later, I realized I did negative splits, with the last mile at 12:30.

January 3, 2015 (Saturday) [8.0 miles]

It is Winter, so it's going be cold in the morning. I should be getting used to the cold, but at 38°F, I decided to wait until sunrise before starting my run. This morning's route included a hill at mile 2, which started down a canyon, then back up. The sidewalk was covered with little rocks, so it was hard to maintain speed on the downhill. On the ascent, my legs were so tired I ended up walking. Back to the flats for the rest of the run, and I was able to maintain a decent pace (14 min/mile) for the rest of the run.

January 1, 2015 (Thursday) [6.6 miles]

No sense in suffering in the cold, so I waited until 9:30 a.m. (I woke up late, too) when the sun started to warm everything up. I still had to wear long sleeves, and used my gloves for the first few miles. Slightly faster than yesterday, but did not feel like going long.

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