Barefoot Running Blog 2016


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==== 2 0 1 6 ==== (1788 miles, Max 15.4) ====

27 Races. 15x Half Marathons, 1x 15K, 1x 10K, 1x 8 mile runs, 8x 5K, and a short Triathlon. 248 running races miles (less than 14% of my yearly miles). Longest run was was on my birthday (that's how I celebrate). 10 of the Half were Rock 'n' Roll events, Arizona, Dallas, San Francisco, San Diego, Seattle, Chicago, San Jose, St.Louis, Los Angeles, Las Vegas, Elvis appeared at 16 events (9 blue, 7 white), since I usually do the lifeguard for the RnR SD. Lifetime Half Marathon official finish count now at 64. Biggest accomplishment was that I ran at least 30 miles every single week of the year.

December 30, 2016 (Friday) [10.2 miles]

With the approaching rain, I packed a light rain jacket just in case. Because I would be running long and slow, the likelihood of me getting wet were much higher. A few sprinklers on and off in the early part of the run, but the streets stayed mostly dry. I had thoughts of extending my run to 12 (so I make my weekly 30 early), but about a ½ mile from home the rain continued steadily, and everything was wet. I have a couple of days to squeeze in 1.5 miles, but with the new year celebration and travel, it might be tricky. Overall average 16:43 min/mile, slightly faster the last few miles.

December 29, 2016 (Thursday) [5.6 miles]

With the weekend coming up, and rain too, an easy run this morning to conserve energy for what may be some challenging run the next few days. Averaged a snail's pace 19 min/mile. Heart rate around 100 bpm, until I was a mile from home and decided I was moving too slow, and picked up the effort and raised my heart rate to 150 bpm, but pace didn't increase much.

December 28, 2016 (Wednesday) [7.3 miles]

Elevated heart rate yesterday morning a good indication to take a break. I felt good at the start, but after a few miles, my pace dropped along with my energy levels. I didn't bring any fuel, so I just slowed to a crawl, and used up my morning run time. Cold and dark didn't help much either, since my last 4 runs were in daylight. Average pace 17:30 min/mile.

December 26, 2016 (Monday) [5.3 miles]

Day off work, so I can run in daylight. Flat and fast out-n-back, previewing part of the Resolution Run course in a few weeks, which I haven't yet signed up for. Splits 15:37, 14:41, 13:31, 13:11, 13:41. Average pace 14:05 min/mile.

December 25, 2016 (Sunday) [5.2 miles]

Something different on this cold Christmas morning. A little hill work, and experimental with the HR monitor. One short little climb, that steepen just at the end was a good stress test. Max at 170 bpm. Good workout, though average pace wasn't that fast, around 17 min/mile.

December 24, 2016 (Saturday) [5.3 miles]

Cold and wet. Still lingering showers this morning, so I donned my rain gear. At least there was daylight, so I avoided most of the debris. Got a few rain showers, but all just a few seconds. Speed still not there, legs felt heavy and slow. Average pace 17 min/mile. Need one short run tomorrow to make my 30 this week, at least the skies will be dry, though I'm sure there will be plenty of wet areas.

December 23, 2016 (Friday) [5.3 miles]

Day off work, and a break in the rain. Rest day yesterday because I felt tired, and di not feel like running in the rain and dark. Low tide at noon, so beach uncrowded and cool. Easy 16 min/mile pace to aid in recovery. 10 more miles required to make 30, either all tomorrow, or split the next few days. New Garmin Vivoactive HR watch used to track data, as my old Times One GPS+ will no longer support downloads as of Jan 1.

December 21, 2016 (Wednesday) [4.5 miles]

Rain forecast later in the week, so I hoped to get a dry run this morning, but the ground was already wet when I started. Legs felt pretty heavy, and at times I felt so weak, that I walked a bit to recover. Overall average 21 min/mile. Heavier rain tomorrow, so we'll see if I want to run or not.

December 20, 2016 (Tuesday) [7.4 miles]

Slowly recovering, average pace 17 min/mile, but I was able to go much longer. Rest tomorrow, maybe light walking, or a short run, depends on how I feel.

December 19, 2016 (Monday) [3.5 miles]

Not too sore, so a slow recovery run, but my legs didn't feel like moving very fast. Average pace over 20 min/mile. Might take a few days to fully recover.

December 18, 2016 (Sunday) [13.1 miles]

San Diego Holiday Half Marathon. 2:41:59 (12:21 min/mile pace). Overall 2205 of 2576. Men 939 of 1024. Division 69 of 76. Splits 10:19, 11:22, 12:03, 13:23, 13:22, 14:04, 13:49, 12:05, 12:03, 11:40, 12:07, 11:43. Cold start by warmer than last year, so barefoot again. Just past the half way point, I was able to pick up the pace to the finish. Previous times on this course, 2:17 (2013), 3:08 (2014 injury recovery), 2:37 (2015 in sandals). Fastest Half since May, good way to finish off the year.

December 15, 2016 (Thursday) [6.2 miles]

Some weight training yesterday, shouldn't have hurt, but did not run very fast this morning. Average pace 16:06 min/mile. With the Half on Sunday, and weekly mileage at 19.6, I could take 2 days off before the race, and still make my 30 miles this week. Rain forecast for tomorrow, so I may skip a short run if the rain is too heavy. But then again I kind of like running in the rain.

December 13, 2016 (Tuesday) [7.0 miles]

Getting a little faster each day. Full moon lit the streets well. First few splits in the 14s, but couldn't maintain the pace the rest of the run. Average pace 15:17 min/mile. Should be in taper mode for this weekend's Half Marathon.

December 12, 2016 (Monday) [6.3 miles]

Easy recovery walk yesterday (in flip flops), but could still feel a bit of soreness from Saturday's faster workout. Average pace 15:54 min/mile. At least the temperature at 58°F was a nice change from the past few weeks.

December 10, 2016 (Saturday) [7.0 miles]

I guess under ideal conditions, I can run much faster. Daylight, flat, smooth (mostly) surface, cool temperatures. The Mission Bay pathway is an excellent place for running. I've had my faster race times on these sections. The only rough surfaces totaled less than 100 meters. Splits were great, 15:11, 13:17, 13:14, 12:16, 12:29, 11:49, 11:22. Average pace 12:47 min/mile.

December 9, 2016 (Friday) [6.6 miles]

Actually felt faster today than yesterday. At least I started out faster. I stopped my watch while waiting for a signal light to change, and forgot to start it until much later. Traffic somewhat busy this morning, so I couldn't just dash across like I normally do. I manually mapped the lost segment which turned out to be 2.5 miles. I was running by feel, so I never really looked at my watch much. Average pace around 16:30 min/mile, calculated by the manual elapsed time divided by estimated distance.

December 8, 2016 (Thursday) [7.4 miles]

Total rest day from exercise yesterday should have done wonders, but apparently still not enough. Although strong enough for a few Farleks, overall average pace 16:17 min/mile. Pace dropped at distance increased. Had time for another mile or so, but just quit so I wouldn't feel so tired tomorrow.

December 6, 2016 (Tuesday) [7.0 miles]

Cold and dark don't help me run fast. Add to that the road construction and pot hole debris around my neighborhood. San Diego Holiday Half Marathon coming up in only 11 days. Rest day tomorrow should help. Average pace 16:36 min/mile.

December 5, 2016 (Monday) [6.0 miles]

Getting used to the swim, so not as wiped out this morning. Slow 16 minute miles to start, then I started to pick up the pace to 15, but then that was too much, and had to slow again. Form was a bit off, struggled on the dirt path, and loss quite a bit of time. Overall average 17:06 min/mile. Wondering if I'll ever be able to run fast again in a training run.

December 3, 2016 (Saturday) [4.3 miles]

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

December 2, 2016 (Friday) [6.8 miles]

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

December 1, 2016 (Thursday) [7.6 miles]

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

November 29, 2016 (Tuesday) [6.0 miles]

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

November 28, 2016 (Monday) [5.8 miles]

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

November 26, 2016 (Saturday) [6.8 miles]

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

November 25, 2016 (Friday) [5.1 miles]

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

November 24, 2016 (Thursday) [10.1 miles]

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

November 23, 2016 (Wednesday) [6.3 miles]

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

November 22, 2016 (Tuesday) [5.8 miles]

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

November 20, 2016 (Sunday) [4.7 miles]

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

November 19, 2016 (Saturday) [5.8 miles]

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

November 18, 2016 (Friday) [6.3 miles]

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

November 17, 2016 (Thursday) [5.6 miles]

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

November 16, 2016 (Wednesday) [8.1 miles]

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

November 13, 2016 (Sunday) [13.3 miles]

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

November 12, 2016 (Saturday) [3.1 miles]

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

November 10, 2016 (Thursday) [7.2 miles]

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

November 8, 2016 (Tuesday) [6.9 miles]

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

November 7, 2016 (Monday) [7.6 miles]

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

November 5, 2016 (Saturday) [7.3 miles]

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

November 4, 2016 (Friday) [4.8 miles]

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

November 3, 2016 (Thursday) [7.1 miles]

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

November 1, 2016 (Tuesday) [6.5 miles]

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

October 31, 2016 (Monday) [4.7 miles]

Slow recovery run. Felt much better than previous Mondays after race. A bit of walking with average pace 20 min/mile. Hope to feel good enough for another run tomorrow. 148 miles for October, but the biggest milestone was reaching 9000 barefoot miles.

October 30, 2016 (Sunday) [13.3 miles]

Rock 'n' Roll Los Angeles Half 2:54:54 (13:21 min/mile pace). Overall 6038 of 7902, Division 136 of 161, Gender 2783 of 3236. See Race Report.

October 27, 2016 (Thursday) [7.0 miles]

Missed my swim yesterday, since I woke up late. I'm probably not getting enough rest the past few weeks. Cutting back to only 4 runs this week, since I woke up early enough this morning for a longer run, and will make my 30 miles this week with the weekend Half Marathon. Easy taper run, average pace 16:30 min/mile. Will try to swim tomorrow morning, and rest on Saturday.

October 25, 2016 (Tuesday) [7.4 miles]

Woke up too early, but that just gives me more time to run. More time doesn't always mean more distance. Planned runs this week before the race weekend were just 5 mile runs. Good steady pace, but not too fast. Feeling the body recovering. Average pace 15:32 min/mile. Break from running tomorrow, light swim planned.

October 24, 2016 (Monday) [5.1 miles]

Monday's are always hard to run, but lack of races should make it easier. Fifth consecutive day of running started to wear on my slightly. Slower pace at 16 min/mile. Yesterday's harder effort seemed to require some recovery time, so nice and easy today.

October 23, 2016 (Sunday) [6.4 miles]

Easy run, felt good. Mile splits in the 14s to start, and in the 13s at the end. Finally felt that I'm recovering. Average pace 14:17 min/mile.

October 22, 2016 (Saturday) [5.2 miles]

It's been a long time since I ran on the beach sand. Only problem is that I tend to go faster. Average pace 14:52 min/mile, and I could feel my muscles slightly sore afterwards. Beach sand seems to be coming back from the last time I ran at La Jolla Shores.

October 21, 2016 (Friday) [5.3 miles]

Even though I felt great yesterday, I loss some energy for this morning. Easy slow, recovery run, at least I didn't have to walk, but pace was pretty slow at 17 min/mile.

October 20, 2016 (Thursday) [10.5 miles]

Long break from running. Monday's recovery run did not seem to help much. Resting heart rate on Tuesday morning was elevated at 60 bpm, and I woke up late. Wednesday morning was only slightly better at 50 bpm. Two total rest days from any exercise. This morning, resting heart rate was 40 bpm (my normal). Faster 14 min/mile pace the first 5 miles, then started to feel a bit worn. Overall pace 15 min/mile, so rest did some good. No travel (or races) this weekend, so I should be able to run 5 miles the next 3 days to make my 30 miles this week.

October 17, 2016 (Monday) [4.5 miles]

Just when I think I can't be any slower during a recovery run, I surprised myself. The third consecutive weekend of 5K-Half races have gave a whole new meaning to cumulative fatigue. I actually had to walk portions, since I just didn't have the energy in my legs to run continuously. Average pace 23 min/mile, that's average, fastest 20, slowest 25. If I can wake up early tomorrow, I'll try it again, hopefully running faster.

October 16, 2016 (Sunday) [13.3 miles]

Rock 'n' Roll St. Louis Half 3:07:51 (14:20 min/mile pace). Overall 4368 of 4963, Division 118 of 125, Gender 1770 of 1889. See Race Report.

October 15, 2016 (Saturday) [3.1 miles]

Rock 'n' Roll St. Louis 5K 39:16 (12:39 min/mile pace). Overall 1050 of 1658, Division 38 of 48, Gender 457 of 585. See Race Report.

October 13, 2016 (Thursday) [6.5 miles]

Total rest day yesterday, since I couldn't wake up early enough to go for a swim. I listened to my body, it needed more rest. Much better this morning with a good 15 minute miles, but after a couple of miles, I ran out of energy. Pace slowed to 17, so I just cut the run short, just enough to get to 30 with the races this weekend.

October 11, 2016 (Tuesday) [6.2 miles]

Better recovery than last week. Yesterday's short, easy run left me more refreshed this morning. Still not speedy, but average pace of 15:40 min/mile indicates I'm making progress. Noticed a blister on the inside of my right big toe, but that's not a spot I use to run. I may have gotten it during my walking in sandals, but not sure which day. Not painful at all, so should not cause any problems.

October 10, 2016 (Monday) [4.1 miles]

Tough race yesterday left me sore, but with yet another race weekend coming up, I need to recover faster. Slow, easy recovery run/walk, averaged a snail's pace 21:30 min/mile.

October 9, 2016 (Sunday) [13.2 miles]

JetBlue Long Beach Half Marathon 3:02:41 (13:56 min/mile pace). Overall 6647 of 9915, Division 231 of 294, Gender 3196 of 4176. See Race Report.

October 8, 2016 (Saturday) [3.1 miles]

Aquarium of the Pacific 5K 33:18 (10:44 min/mile pace). Overall 350 of 1752, Division 14 of 52, Gender 214 of 691. See Race Report.

October 6, 2016 (Thursday) [3.7 miles]

Slow, weak swim yesterday and indication of how my recovery week is going (not great). I should have had more energy this morning, but I did not. Woke up later than normal, and a late 4:50 am start. Did not need much to get to 30 miles this week, since I have races on the weekend, so I only did the minimal. Hopefully the short easy run today, and rest day tomorrow will allow me to recover completely. Average pace 16:12 min/mile.

October 4, 2016 (Tuesday) [6.5 miles]

Left a little bit earlier at 4:10 am, since I knew I was going to be slow. Easy start, and kept a fairly consistent pace (actually slightly negative). Overall average 16:56 min/mile, about the same as yesterday, but I felt much better in the end. Could have gone longer, but not enough time.

October 3, 2016 (Monday) [5.0 miles]

Woke up early and not too sore, so I thought a short, easy recovery run would be nice, maybe 3 miles. Left at 4:19 am, which seems to be a thing now (last week's training run were all around 4:20 am). First few miles around a 15 minute pace, and I was feeling pretty good, so I decided to make the most of my time a go further. Around mile 4, I felt my legs loose strength, and my pace slow. Maybe I should have just gone 3, but now I was too far from home. Last couple of miles in the 17-18 minute range, with an overall average of 16:51 min/mile. With another race weekend (two weekends actually) coming up, I need to recover quickly, and still get in the mileage to get to 30 each week.

October 2, 2016 (Sunday) [13.3 miles]

Rock 'n' Roll San Jose Half 2:33:41 (11:44 min/mile pace). Overall 5505 of 7636, Division 171 of 227, Gender 3056 of 3951. See Race Report.

October 1, 2016 (Saturday) [3.1 miles]

Rock 'n' Roll San Jose 5K 33:46 (10:54 min/mile pace). Overall 837 of 2251, Division 22 of 44, Gender 431 of 853. See Race Report.

September 29, 2016 (Thursday) [7.1 miles]

Last day of the month (at least for running). I'm getting pretty good at starting my run nearly the same time this week. 4:22, 4:20, 4:17, that's AM. Rest day (from running) yesterday (I still have to leave at 4:30 am) with a short, easy 1200 yard swim. More refreshed this morning, but not 100 percent. Faster average pace of 14:25 min/mile, so even though I had the same amount of time to run, I covered more distance. If I'm totally rested, I average into the 12s, or lower. Early flight tomorrow morning, so I have to wake up earlier since I want to leave at 3:30 am.

September 27, 2016 (Tuesday) [6.3 miles]

Slightly modified route from yesterday, and started nearly the same time. Temperature was much warmer at 78°F, and slight more humid. I would have run without my shirt, but wear it for safety reasons. Slightly faster average pace at 15:25 min/mile, but so still need recovery time. Tomorrow short swim would be good, as long as I wake up. Difficult to sleep well when it's so warm overnight.

September 26, 2016 (Monday) [6.5 miles]

Longer swim yesterday of 2000 yards wiped me out. Body just tired all around, but I won't need to run long this week as I taper for the coming weekend. Warm temperature of 70°F, but dry due to the Santa Ana winds. Slow even pace, averaged 15:30 min/mile. Hopefully short (and easy) enough that I can recover for tomorrow's run.

September 24, 2016 (Saturday) [4.4 miles]

Thursday's run left me mentally drained. Although I woke up early yesterday, I had no motivation to run. Legs were a bit tired, too. Since I only needed 4 miles this week to make 30, I decided to wait until the weekend to run in daylight. The total rest day did wonders, as it usually does. First mile split 11:45, same as my overall average. Good faster run, but did not want to go any longer, quality over quantity.

September 22, 2016 (Thursday) [8.5 miles]

Swim day yesterday was slow and tiring. Tuesday's long run may have depleted my energy store. DId not feel very energetic this morning, but I woke up too early to not go for a longer run. First few miles around 15 to 16 min/mile. Only got slower (much slower) from there. Energy gel did not help, and the warm, humid conditions only made me feel worse. Wanted to cut the run short, but kept moving to use up the 2½ hours allocated. Last water stop at mile 6, I drank more than I normally do, and that seemed to help. Overall 17+ min/mile pace average, was more of a fast walk. Only good thing was that now I only need 3.8 miles to make it to 30 this week. If I get that in tomorrow, I can take the weekend off from running. The weekend after that will be the Rock 'n' Roll San Jose races.

September 20, 2016 (Tuesday) [10.5 miles]

Early wake up, so plenty of time for 10 miles. Temperature warm at 72°F with humidity 72%. Roads dry, and no audible thunder. Muscles tight from yesterday's faster run, but a steady slow pace should allow me to finish. About a mile into to the run, I could hear a slight sound of thunder very far away, only because it was so quiet at 4 am in the morning. Just before mile 3, a slight sprinkle, then light rain. Only lasted for a few minutes, but the ground was wet, so I had to slow a bit to focus on my form. Around mile 7, the street were dry again, but my legs were getting tired. Pushed hard to keep my pace, but then a light drizzle made the ground wet again. Finish temperature the same, but humidity up to 92%. Very thirsty after the run, because I was sweating so much. Average pace 15:28 min/mile. Next run on Thursday should be dry, as the moisture from the Tropical Storm Paine dissipates.

September 19, 2016 (Monday) [7.1 miles]

Total rest day yesterday did wonders. I woke up early (2:30 am), but that was mainly due to the thunder. Legs felt a little tight, and I stayed in bed while counting the time between the light and sound. First count was 19 seconds, then at 9 seconds, I was expecting to hear of bunch of rain drops, but none came. At 4 am, there had been no lighting or thunder for 30 minutes, so I decided it was safe to head out in the streets. I did lose about an hour of run time, so I hoped I would be able to run fast to make up the loss. Definitely humid, and some occasional rain drops, but generally dry. Legs were strong and pace much quicker than normal. Splits 12:11, 10:52, 11:21, 11:07, 11:54, 10:49, 11:12. Fastest average pace since June at 11:20 min/mile. Hurricane Paine to the south bringing up some moisture for a few days, so tomorrow may not be any better.

September 17, 2016 (Saturday) [3.5 miles]

Schedule conflicts on Sunday would make it difficult to attend my usual Sunday morning swim, so I decided to swim today before my run. Not much energy left for running, but held on to a fairly consistent 15 min/mile pace. 58th consecutive week of 30+ miles, and hope to continue this trend for many years.

September 16, 2016 (Friday) [7.6 miles]

Planned on a short run, but woke up early. Easy and slow, legs were somewhat heavy. 2 hours to run, but I'd cut it short if I felt really bad (not often). Pace slowed every mile, and at mile 5, I had thoughts of going home, but there was still plenty of time. I pushed on, and didn't feel any worse, so I kept going. Near the 2 hours mark, my predicted finish distance would have been 6.9 miles, so I added an extra loop, but went over my allocated time by 15 minutes. I was close to making 30 mile this week, and this run hopefully got me much closer. Turned out the total weekly distance with this run is 29.9 miles. I had planned a run over the weekend anyway.

September 15, 2016 (Thursday) [9.4 miles]

Day of rest (from running) yesterday, and my short swim was faster than usual. Only 2¼ allocated this morning, and much cooler when I started at 56°F (54° at finish). Good start splits, 14:48, 13:59, 13:57, but I could not keep up the pace, not if I wanted to run long. Hoped I would be able to go 10 miles, but not enough time. Average pace 14:33 min/mile.

September 13, 2016 (Tuesday) [6.2 miles]

Woke up just a bit later than I wanted, so only 1½ hours to run. Much stronger than yesterday, but did not feel good enough for any speed work. At least I was running faster in the end than the beginning. Would have gone longer if I had time. Average pace 15:14 min/mile.

September 12, 2016 (Monday) [6.5 miles]

Legs a bit stiff, but started to loosen slightly after the first mile. 2 hours allocated to run, but after mile 3, I started to slow. Energy Gel didn't help much, my legs were just depleted. Cut the run short, in hopes that tomorrow I'll feel better.

September 10, 2016 (Saturday) [13.2 miles]

Late morning (for me) start, at least there's daylight. The last time I started a run in daylight was two weeks ago. Legs mostly recovered from last weekend's races, but a slight twinge in my right hamstring kept me from trying to go too fast. To make 30 miles this week, I needed 13 miles over the next two days. If I could run 13 today, I could have a rest day tomorrow, and be back on my regular schedule. Pace dropped slightly after 10 miles, and my muscles were getting pretty sore trying to maintain proper running form. I.e. my bottom of my feet started to hurt. Made my weekly goal, though it was in 4 days instead of my usual 5. Overall average 14:35 min/mile.

September 9, 2016 (Friday) [3.6 miles]

Woke up again this morning not wanting to run, but early enough to not have an excuse. I'd likely have to run both Saturday and Sunday to make it to 30 miles this week. But without a run today, it would be much more difficult. Closed mouth breathing kept me from going too hard, but 18 minute miles are not much faster than walking. Overall average 18:15 min/mile, slow, but hopefully will allow me to recover properly for the weekend runs.

September 8, 2016 (Thursday) [7.2 miles]

Another rest day yesterday, did not feel like swimming. Better recovered this morning, average pace 14:08 min/mile. Still a bit of lingering tightness, but felt much better than Tuesday.

September 6, 2016 (Tuesday) [6.5 miles]

Not sure how recovered I was from the weekend of running, but there's one way to find out, run. My tensor fasciae latae muscles(upper outside front thigh, near hip) were a bit tight. I didn't massage much yesterday, but took a rest day. There were other muscles sore as well, but after a few slow miles, I felt better. Not fast, but better. Overall average pace 15:32 min/mile. With the rest day, my usual run schedule has been thrown off, I'm still hoping to get my 30 miles this week.

September 4, 2016 (Sunday) [13.4 miles]

Disneyland Half Marathon. See Race Report.

September 3, 2016 (Saturday) [6.2 miles]

Disneyland 10K. See Race Report.

September 1, 2016 (Thursday) [4.2 miles]

Light swim yesterday of 1000 yards, could have gone longer, but didn't want to over do it on my taper week. Legs still a bit sluggish at the start, but felt better each mile. Final ¼ mile sprint home. Splits 16:55, 15:58, 15:47, 12:48, 10:57(pace), average 15:04 min/mile. Finally a rest day tomorrow, though I will be walking a bit at the Expo and Downtown Disney.

August 30, 2016 (Tuesday) [6.3 miles]

Did not expect much this morning. Legs still felt heavy, and slow 17 minute miles to start. Good thing I had plenty of time to run. After my first water stop, I felt much better. I picked up the pace a little, and felt good, so I found a faster pace that was comfortable, around 14 minutes per mile. A tale of two runs, first 3 miles, 17 min/mile pace, last 3, 14 min/mile pace. So if I didn't run anymore this week, the weekend race distance would put me over 30 miles. Light swim tomorrow, run on Thursday, and finally a complete rest day on Friday, which would be my first in 36 days.

August 29, 2016 (Monday) [6.5 miles]

Short swim of only 1200 yards yesterday. I thought that with the short Saturday run, I would have more energy. The same this morning, with the light workout weekend, I should feel refreshed. Slow start, hoped I would feel better after a few miles, but didn't. Miles splits around 17 minutes never improved much. Luckily, I had 2 hours allocated, so I did what I could in the time I had.

August 27, 2016 (Saturday) [5.9 miles]

Balboa Park is such a nice place to run if you start early before anything opens. A site seeing, exploring run, with plenty of stops for pictures. Nothing hard or fast, since next weekend will be Disneyland Half Marathon. 43 miles this week, highest all year.

August 26, 2016 (Friday) [3.2 miles]

Needed extra sleep this morning, but not so much that I didn't have time for a short run. Legs felt surprising good, negative splits, 15:37, 15:25, 15:01, average pace 15:16 min/mile. One more run tomorrow will put me over 40 miles this week.

August 25, 2016 (Thursday) [13.1 miles]

Rest day yesterday, at least from running. Easy 1200 yard swim yesterday didn't take too much out of me. Woke up at 1 am, but too early to run. After an hour awake in bed, I decided I might as well get up. Left my home at 2:56 am. Legs felt muscular: strong, bulky, and slow. As usual, after the first mile, I felt looser, and my pace increased. Because I already did my speed work on Tuesday, not as hard today. 3 hours to run, so I was hoping to get in a Half Marathon distance, but that all depended on how fast I could go. Stepped up the pace near the end as time was running out. Splits 14:45, 13:34, 13:32, 13:45, 14:53, 14:05, 13:58, 14:12, 13:46, 13:56, 13:10, 13:19, 14:07. Average pace 13:54 min/mile in 3:02:56.

August 23, 2016 (Tuesday) [10.0 miles]

I felt a little tightest this morning, but that was to be expected after running 10 miles yesterday. The cooler temperature this morning at 63°F was idea for running. After the first mile, I picked up the pace and decided instead of sprints, that I would do a tempo run. At my normal mile sprint mark, I felt strong enough to test my mile time. Not as much effort, but I was moving pretty fast, and pushed hard to see my fitness level. 8:50 mile, pretty good, but I had to slow way down afterwards to recover. Dirt trail around the park in the dark also slowed me some more (with water stop, too). I had about 2 hours to run, so I knew I'd be able to complete 8 miles. Even though my legs were slightly sore, I was still moving at a good pace, and kept adding a little more distance until I was out of time. Splits 15:45, 11:34, 8:50, 17:42, 12:32, 11:24, 13:15, 11:27, 11:34, 11:47. Average pace 12:33 min/mile.

August 22, 2016 (Monday) [10.7 miles]

Easy, short swim yesterday, only 1200 yards, did not feel particually strong. Extra rest seemed to have worked, as I woke up early and felt refreshed. Good 14:51 warm up mile, but not feeling strong enough to go too hard. Fairly consistent pace, but distance was limited by time. Average pace 14:19 min/mile.

August 20, 2016 (Saturday) [10.0 miles]

Last long training run with my daughter. She's gotten much stronger with a good steady pace. San Diego Bay and Harbor Island run since we wanted to swing by the AFC Expo after our run. Splits 15:15, 15:03, 15:08, 14:50, 15:06, 15:11, 14:54, 15:39, 16:01, 16:05. Average pace 15:18 min/mile.

August 19, 2016 (Friday) [2.8 miles]

Might have gone too hard yesterday. Maybe should have taken a rest today. First mile wasn't too bad (16:04), but it got slower from there. Shorten run, average pace 17:42 min/mile.

August 18, 2016 (Thursday) [6.6 miles]

I must be getting used to this consecutive exercise days (now at 22 days). Short 1200 yard swim yesterday. More energy this morning than past Thursdays, as my average pace of 15:47 min/mile was way faster. A little drained the last few miles, but should be fine tomorrow.

August 16, 2016 (Tuesday) [11.0 miles]

Legs heavy, but that was expected. Felt good (not great) at the start with a 14:50 mile. Wanted to go long, and I had plenty of time, so a moderate effort to ensure I would not fade out in the end. Last mile split 13:51. Average pace 15:09 min/mile.

August 15, 2016 (Monday) [6.2 miles]

Took it easy on the swim yesterday, but that just gave me more energy to go longer (3000 yards or 1.7 miles). Legs somewhat heavy this morning, and a slow start(16:18 first mile) but felt slightly better each mile. Overall pace 15:14 min/mile. Now on my 19th consecutive day of exercise.

August 13, 2016 (Saturday) [10.1 miles]

Another repeat training run with my daughter. One more long run next weekend before the taper week. Sunny and warm, average pace 17:04 min/mile.

August 12, 2016 (Friday) [3.6 miles]

Considered just taking a day off this morning, but I was up so early. I figured a short run would be good. Average pace 16:58 min/mile.

August 11, 2016 (Thursday) [5.2 miles]

15th consecutive day of exercise, is taking it's toll. Resting heart rate slightly high this morning, so I took it super easy. Splits 18:24, 18:24, 19:32, 19:32, 19:03. Average pace 19:02 min/mile.

August 9, 2016 (Tuesday) [10.3 miles]

Still foam rolling the left hamstring, and it seems to be working. No pain this morning, but I didn't want to strain it, so no sprints. Good start pace, and continued to go slightly faster than normal. Just before my mile 5 break (pull ups, fuel, water, restroom), I could feel my pace had dropped. No energy for a negative split run, but pace stayed somewhat faster. Legs (quads) pretty sore near the finish. Splits 12:25, 11:16, 11:33, 12:01, 13:12, 12:46, 12:30, 13:11, 12:13, 12:44. Average pace 12:24 min/mile.

August 8, 2016 (Monday) [5.5 miles]

It would have been nice to run 8 miles today on 8-8, but needed extra sleep. Good swim yesterday (2000 yards), but 11 consecutive days of exercise is not allowing full recovery. Miss the total rest day, but easy runs allow me to partially recover. Good run with negative splits, hamstring mostly recovered. Splits 15:47, 13:57, 13:34, 13:07, 12:08, 11:38 (pace for 0.5 miles), average pace 13:29 min/mile.

August 6, 2016 (Saturday) [10.0 miles]

52 consecutive weeks of running 30 or more miles. Another easy training run with my daughter. Average pace 16:34 min/mile, about the same as last week. Two more weekends of long runs, then taper week.

August 5, 2016 (Friday) [4.3 miles]

Another easy run to prepare for tomorrow's longer run. Felt a bit better than yesterday, because of the form roll last night. Even though mileage the same as yesterday, a completely different route. Splits 16:46, 15:22, 16:32, 16:10. Average pace 16:18 min/mile.

August 4, 2016 (Thursday) [4.3 miles]

Not feeling it this morning. Short swim yesterday of 1200 yards, shouldn't have affected me much. I was not tired, but my left hamstring didn't feel quite right, so I took it easy in the beginning. Normally I'd feel better after a mile or 2, but not today. Splits 18:00, 18:48, 18:34, 18:04. Average pace 18:18 min/mile.

August 2, 2016 (Tuesday) [6.5 miles]

Woke up early enough for a long run, but my legs were still a bit sore from yesterday. Another hour rest in bed before I decided I should run. Warm up mile real slow, but felt better afterwards, and a mostly negative split run. Legs were still a bit sore the entire run, but tomorrow will be a rest day (though I might swim). Sticking with the 5 runs a week plan. Mile splits 16:01, 14:06, 13:51, 14:28 (Water stop), 13:08, 13:01, 11:54 (pace for 0.5), average pace 13:55 min/mile.

August 1, 2016 (Monday) [10.5 miles]

Swim yesterday of 2000 yards did not leave me feeling as bad as last week. I really should swim at least once a week, that way, my swim fitness does not decline as much. Good start, legs felt slightly heavy, but once I warmed up I was fine. Chased a coyote for a few blocks, but he kept his distance in front of me. Good finish, but not much faster than the rest of the run. Average pace 14:38 min/mile.

July 30, 2016 (Saturday) [9.5 miles]

Another training run with my daughter. My normal weekend loop, at a slower pace. Average pace 16:31 min/mile. No more races until Disneyland in September. No races in August scheduled.

July 29, 2016 (Friday) [4.1 miles]

Recovery run, how slow can I go? Pretty slow as it turned out, average pace 17:44 min/mile. Speed work yesterday, really took a lot out of my legs.

July 28, 2016 (Thursday) [6.4 miles]

Really needed a rest day yesterday, woke up too late to workout. Warm temperatures at night made it difficult to sleep all week. Woke up at 1:30 am, but that's too early for running. Back to sleep, then woke up at 3:30 am. Just enough time for my 6.4 mile route, again. First mile felt good, so I decided on some speed work. Not much time, so just 2 hard intervals, 400m at 1:57(7:51 min/mile pace), one mile in 8:59. Took a while to recover from the mile, since I was trying extra hard in the last ¼ mile with the current pace at 9:05. Not enough recovery to do any more intervals. Splits 14:07, 11:51, 8:59, 14:16, 12:23, 12:39. Average pace 12:23 min/mile.

July 26, 2016 (Tuesday) [6.4 miles]

Nearly identical workout as yesterday, started near the same time (4:23am vs. 4:20am), same route, nearly same temperature (66°F, 96% humidity). Mostly negative split, and slightly faster overall. A little quicker to warm up, since I didn't feel as tired as yesterday. Splits 16:56, 15:13, 15:16, 14:24, 12:32, 11:30. Average pace 14:07 min/mile.

July 25, 2016 (Monday) [6.4 miles]

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

July 23, 2016 (Saturday) [8.1 miles]

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

July 22, 2016 (Friday) [4.1 miles]

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

July 21, 2016 (Thursday) [6.3 miles]

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

July 20, 2016 (Wednesday) [4.4 miles]

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

July 19, 2016 (Tuesday) [10.1 miles]

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

July 17, 2016 (Sunday) [13.1 miles]

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

July 16, 2016 (Saturday) [3.1 miles]

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

July 14, 2016 (Thursday) [6.4 miles]

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

July 12, 2016 (Tuesday) [4.3 miles]

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

July 11, 2016 (Monday) [6.2 miles]

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

July 9, 2016 (Saturday) [5.0 miles]

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

July 8, 2016 (Friday) [3.3 miles]

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

July 7, 2016 (Thursday) [9.3 miles]

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

July 5, 2016 (Tuesday) [4.2 miles]

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

July 4, 2016 (Monday) [9.3 miles]

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

July 2, 2016 (Saturday) [13.1 miles]

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

July 1, 2016 (Friday) [4.1 miles]

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

June 30, 2016 (Thursday) [6.4 miles]

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

June 29, 2016 (Wednesday) [4.2 miles]

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

June 28, 2016 (Tuesday) [10.5 miles]

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

June 26, 2016 (Sunday) [8.0 miles]

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

June 24, 2016 (Friday) [4.2 miles]

Mostly recovered, just in time for the race on Sunday. I'll be running with my daughter, so I don't expect a super fast workout. Negative splits again, and a much faster warm up mile. Splits 13:00, 11:56, 11:15, 11:02. Average pace 11:45 min/mile. I haven't run this fast since the Memorial Day race.

June 23, 2016 (Thursday) [6.2 miles]

Feet nearly normal, I may have had some small white blisters under my forefoot calluses that was caused the sensitivity earlier this week. Pretty much healed now. Negative splits, because I felt better each mile. My normal 6.1 mile route extended slightly to make 10K. 16:21, 14:29, 13:32, 13:58 (H2O), 12:46, 12:39. Average pace 13:53 min/mile.

June 22, 2016 (Wednesday) [4.2 miles]

Much better this morning. I seem to know how to go slow enough to still allow recovery, even on a longer run. Kept the run short, only because I started late. Soles of my feet feeling much better. I think they were just over worked during the race, as the skin doesn't appear to be any thinner. 14:48 min/mile average pace.

June 21, 2016 (Tuesday) [9.1 miles]

Long run break, since I got home late Sunday and could not wake up early enough to run. Extra rest should have left be fully recovered. Attempted a 10 mile route, but my legs were not moving very fast. To make matter worse, the soles of my feet were extra sensitive. I wonder if the wet race broke down some of my feet pads. At mile 7, I knew I wouldn't be able to go 10, and just cut the run short. My speed at that point was 19 min/mile. Overall average pace 17:24 min/mile.

June 18, 2016 (Saturday) [13.5 miles]

Rock 'n' Roll Seattle Half Marathon 3:31:17 (16:07 min/mile pace). Overall 10900 of 11720, Division 264 of 277, Gender 4291 of 4445. See Race Report.

June 16, 2016 (Thursday) [4.2 miles]

OK, now I'm recovered. Legs felt much better. Still took it easy (at least at the start), but felt good enough to go a moderate effort, knowing that the run would be short. Splits 14:59, 13:39, 13:06, 12:29. Average pace 13:27 min/mile. Possible rain for the Saturday race.

June 15, 2016 (Wednesday) [4.2 miles]

(o-o) I am not fast. Not feeling any speed this morning. Legs heavy, but not sore. Average 17:24 min/mile, slightly faster than Monday.

June 14, 2016 (Tuesday) [6.1 miles]

Mis-read my spreadsheet for tracking weekly miles. This is actually only my 46th consecutive week of 30+ miles. I've been averaging over 30 miles for over a year, by my last short week August 9, 2015 was only 25 miles. The week before and after were 38. With all the races, it's difficult to be consistent. That's the challenge, finding a way to get to 30 each week. Need 7 more miles in the next 2 days. This morning, felt a little better but not great, kept it easy effort to allow for full recovery until the race. Average 16:26 min/mile.

June 13, 2016 (Monday) [4.2 miles]

Tired yesterday, but thought a pool swim would be good. Pool was closed for lifeguard training, so I get rest anyway. I should have felt great this morning, but slow, sluggish start. Hoped that after a few miles I would feel better, but I didn't. 17:30 min/mile average equivalent to a fast walk. Race on Saturday, so need to take it easy this week.

June 11, 2016 (Saturday) [11.6 miles]

Could not wake up early enough for a run yesterday. The rest day would be good anyway. Felt refreshed this morning, but had to run at least 11 miles to make my weekly 30 (now consecutive 51 weeks). First few mile splits are at a decent pace. I usually don't pick up the pace much until the route flattens out. Pushed hard up the hills, then pullup/potty stops just after mile 6. Looked at my watch, and saw the lap pace in the 15s. Decided to see if I could get it in line with my other splits by picking up the pace. 10 pace, turned to 8, but I was able to bring the split back to the 13s. The jump start actually made me feel better, but after a few more miles at the faster pace, I had to slow. By mile 10, I knew I would not have enough energy to go 13, so I just headed home. Overall average 13:20 min/mile. Splits 14:35, 13:48, 13:12, 13:24, 13:00, 13:28, 13:41, 11:41, 12:19, 13:32, 13:45. Race in Seattle next Saturday, so easy taper week coming up.

June 9, 2016 (Thursday) [6.3 miles]

Hoped to go long, so a slow easy start with easy effort. Had enough after 5 miles, normally I'd feel stronger at this point. Still need more time to recover. Average 15:36 min/mile

June 8, 2016 (Wednesday) [6.7 miles]

Less time this morning since I had Jury Duty. Much faster splits than yesterday, and legs felt much better, but not fully recovered. Last mile was a bit of a struggle, so I backed off the pace. Splits 15:53, 14:51, 14:52, 14:24, 13:49, 14:26. Average pace 14:47 min/mile.

June 7, 2016 (Tuesday) [6.1 miles]

It would have been nice to be recovered enough to run 10 miles, but I only had 2 hours to work with this morning. Slow pace did not allow for any more distance, and I didn't have much energy anyway. 16:51 min/mile average.

June 5, 2016 (Sunday) [13.3 miles]

Rock 'n' Roll Half Marathon San Diego 2:59:04 (13:40 min/mile pace). Overall 13628 of 16778, Division 317 of 385, Gender 5972 of 6811. See Race Report.

June 4, 2016 (Saturday) [3.1 miles]

Rock 'n' Roll San Diego 5K 37:17 (12:00 min/mile pace). Overall 2090 of 3387, Division 63 of 97, Gender 985 of 1345. See Race Report.

June 2, 2016 (Thursday) [3.1 miles]

Same route as yesterday. Left a little earlier (25 minutes), and went a little faster (average 15 min/mi). Legs more energetic, but still a bit sore. Last mile had a little spring, and felt good. Everything should be fine with a rest day tomorrow.

June 1, 2016 (Wednesday) [3.1 miles]

Global/National Running Day. Yeah, I probably should run. Still slightly sore from the Memorial Day race, but a super slow recovery run should help. With the Rock 'n' Roll races this weekend, I'm already near 30 miles for the week. Not sure if 18 minute/mile is considered running, but I was in running form. Another easy run tomorrow, then I should be ready for the weekend 5k and Half Marathon. Only 140 miles in May, my lowest this year. Not likely to make 2016 miles this year, maybe 1900.

May 30, 2016 (Monday) [13.1 miles]

LHMDHM

Laguna Hills Memorial Day Half Marathon. Official finish time 2:25:31 (11:06 min/mile pace). Overall 614 of 923. Male 375 of 486. Division (Male 55-59) 31 of 44. I drove part of the course on Sunday to get a feel for what I would be up against. Surface looks pretty good. I started out near the front since there were 5k and 10k runners mixed in with everyone. The first ¼ mile was slightly rough, but since I was fresh, I had no problems running over the surface fast. Once we got to the main street, the asphalt was smooth. The first couple of miles were flat and smooth, but I knew I was possibly going out too fast (what else is new?) when I was getting 10 minute mile splits. By mile 5, I had to slow slightly, but still going strong (11 min/mile). Course mostly downhill the first part, but at the mile 8 turn around we had to head back up. Pace dropped again (12 min/mile). A rough patch at mile 9.5 slowed me to a 15 min/mile pace, but it was short (only 0.1 mile), and I knew this was coming up from my survey yesterday. Once back on the smooth bike path, I started to increase my pace towards the finish. At mile 12.5, pace slowed again due to rougher surface, but it was about as rough as the start, so I just powered through it, knowing the race would end soon. I knew this was going to be a fast race, because my pace was much faster than normal. Best time for a Half since April 2014. Splits 10:09, 10:47, 10:42, 10:35, 11:30, 11:05, 11:05, 11:01, 12:02, 12:12, 11:31, 10:45, 10:39.

May 28, 2016 (Saturday) [5.2 miles]

Weekends are nice, since my schedule is more flexible. Low tide this morning, and I wanted to do an easy run, so off to the beach. Lack of sand made for some rocky sections. I may have started off too fast, since each mile got harder and slower. Just before mile 4, I took a walk break to examine the sea life. That mile split was 21 minutes! At least I made my 30 miles again this week, for the 49th consecutive week.

May 27, 2016 (Friday) [7.1 miles]

Better recovered this morning, but drizzle made for a wet run. At least it was warm at 60°F. Felt good at mile 5, but did not increase the pace as this is suppose to be a taper/recovery week. Average 15:07 min/mile, so slightly faster than yesterday. Short 5 mile run tomorrow, and I'll be done for the week.

May 26, 2016 (Thursday) [8.2 miles]

I should be tapering, since I have a Half Marathon race on Monday, but I'm still recovering from the weekend triathlon. My left hamstring not quite 100%, so a slow, easy start, averaged 15:28 min/mile overall. A couple of 6 miles run the next few days, with a rest day on Sunday should hopefully allow full recovery, and get me to 30 miles this week. Next week will be easy, 3 races for a total of 29.3 miles.

May 24, 2016 (Tuesday) [10.1 miles]

With the Sunday speed workout, I started out quicker than normal with my first split at 14:28. At mile 4, I could feel my hamstrings hurting slightly, so I backed off increasing the intensity, and kept an even pace the rest of the run. Averaged 14:29 min/mile, a bit faster than the past few weeks. Because of my Half Marathon race on Memorial day (Monday), I have to finish up my week a day earlier, to be well rested.

May 22, 2016 (Sunday) [2.9 miles]

TriRock San Diego, Official results, Swim 23:29, T1 3:31, Bike 44:45 (14.8 mph), T2 8:20, Run 30:12 (10:04 min/mile). Finish in 1:50:17, a few minutes slower than last year. Swim and bike were slower, but given I didn't train much in those sports, that was expected. Run felt good, but my GPS recorded 2.9, not 3 miles. Splits were in the 10s, so that was great. Felt like a short workout, since I used to exercising longer. Made my 30 miles this week, I'm happy.

May 19, 2016 (Thursday) [6.7 miles]

Purposely swam super easy yesterday. Easy effort again this morning. Just enough to make 30 miles this week with the short Triathlon on Sunday. 15:26 min/mile average. Bike to Work tomorrow, then rest on Saturday.

May 17, 2016 (Tuesday) [13.3 miles]

♫ It's all about the pace, about the pace. No trouble, if you keep the pace. ♫

As slow as I was yesterday, I knew I wouldn't be going fast if I wanted to go long. Luckily, I was able to wake up early enough to allow for 3½ hours of exercise. Nose breathing, and an unfamiliar (and dark) course kept me from going too hard in the beginning. By mile 9 (daylight, and a more familar course), my splits were faster than my average. Fastest mile split 15:28, slowest 18:51. Average pace 16:45, finish in 3:43:11 just slightly over my allowed time.

May 16, 2016 (Monday) [7.6 miles]

Start of one of my toughest week to get to 30 running miles. Bicycle ride on Saturday may have left me less than 100%. Not much speed this morning, but I figured if I took it easy, I would be OK. Splits 15:27, 14:11, 14:18, 14:05, 16:10, 16:29, 16:29. You can see at mile 5, which included restroom, and pull up stop, things never got better. I didn't think I needed an energy gel, but perhaps I should have. Planned to go 8 miles, but just trotted home at a super easy pace. Tomorrow I go even easier in the beginning, in hopes I can go longer, but that all depends on if I can wake up early enough.

May 14, 2016 (Saturday) [6.5 miles]

Extremely tired yesterday, so I just took a rest day. Hopefully, next week I'll feel better after my Thursday run, because I'll be bicycling to work. Easy bicycle ride to work and back (21.4 miles), then off on a run. I only needed 1.5 miles to make 30 this week. Stride a bit awkward, but that's normal after a bike ride. Kept the cadence high, and was surprised at my splits. Each mile, I felt better, so I ended up going much longer than 1.5 miles. Splits 13:55, 13:11, 12:48, 11:46, 11:19, 11:28. Average 12:20 min/mile, which is actually faster than my normal training pace. I guess that bike ride warmed up my legs.

May 12, 2016 (Thursday) [8.1 miles]

The week start with 20 miles in 2 days seems to have taken it's toll. Swim yesterday wasn't enough rest to feel fresh this morning. Legs felt heavy, and didn't get much better each mile. Slow 15:26 min/mile average. At least I was able to simulate what I will be doing next week to meet my 30 miles of running with Bike to Work day and a weekend triathlon.

May 10, 2016 (Tuesday) [12.3 miles]

Three hour time slot this morning, so there should be no problem to get to 10 miles. Moderate effort in the beginning to conserve energy for later in the run. Extended the first water stop until mile 5, since I didn't feel thirsty. Another water stop at mile 7.5 as the daylight started to appear. Picked up the pace as I could actually see where I was going. Still time to add a few miles, but no enough to go 13. I haven't run just 12 miles since 2013 during Marathon training. Usually if I get to 12 miles, I go the extra distance to get to 13.1. Finished in 2:55:02, 14:13 min/mile average. Splits a bit faster in the end, but not very fast. 14:46, 13:37, 14:17, 14:29, 15:28, 14:46, 14:37, 15:13, 13:35, 13:04, 12:42, 13:47.

May 9, 2016 (Monday) [8.1 miles]

No more intense speed work for a while. Need to get used to consecutive run days, so easy 8 miles, stopped before I got too tired. Consistent effort pace, averaged 14:17 min/mile.

May 7, 2016 (Saturday) [6.1 miles]

Just get to 30 this week. 46th consecutive week of 30+ miles of running. My biggest challenge coming up in a few weeks. Bike to Work day on Friday, followed by a short Triathlon (3 mile run) on the weekend. Need to get the miles in early in that week. Still stiff and sore, and my feet were extra sensitive this morning. I knew after a few miles that this would not be a great run. Completed 30.3 miles this week.

May 6, 2016 (Friday) [5.3 miles]

Pretty good rain overnight and into the early morning. I used my rain gear, but it wasn't raining when I left. Roads were very wet, and I was very warm. Light sprinkles, but I was definitely over dressed. Slow start, but actually a negative split run, though slow at 15:20 min/mile average. Possible rain tomorrow as well, but a lower probability. Need to try to get in a bicycle ride this weekend, too.

May 5, 2016 (Thursday) [10.3 miles]

Swim workout yesterday, left me somewhat recharged. Woke up early, so I had 3 hours to workout. Warm up mile felt OK, so I tried some speed work. First 400m in 1:58 (8 min/mile pace), 2nd a bit slower around 9 min/mile pace. Next mile interval at 9:48. Those two miles in 20:16. After a quick water stop, I couldn't seem to go fast again, pace kept dropping, so I decided no more mile intervals. I had thoughts of cutting the run short, but since I had plenty of time, I just kept going. Last mile split in 17:52. Overall average 14:48 min/mile in 2:33. Rain the next few days, so needed to get my mileage in.

May 3, 2016 (Tuesday) [8.6 miles]

Saturday's bicycle ride over worked a muscle behind my knee on my left leg. Sunday swim felt good even though I was limping while walking. My swim kick wasn't affected, and completed 2400 yards. Still too stiff and sore yesterday to run. Much better this morning, only slightly sore, so I decided to see how it felt to run. Legs felt strong, and cadence was quick. As I warmed up, felt looser and was faster. The last mile home was slightly downhill, so I just went with it. Nice to get negative splits, with the fastest mile at the end of the run. Splits 14:05, 12:20, 14:09, 13:00, 12:42, 12:27, 12:12, 10:11. Average 12:31 min/mile.

April 30, 2016 (Saturday) [13.6 miles]

Did not feel like running yesterday, I guess the faster workout wore me out. The rest day really helped. All the races with hills made me stronger, as I had no problems going up during my workout. Slight drizzle and wind, so I had to use my windbreaker again. Average 13:03 min/mile. After breakfast, and a short nap, decided to ride my bicycle in preparation for Bike-to-Work day and next month's triathlon. Ended up going 27.7 miles, but I felt sore near the end. Hope it does not affect my running.

April 28, 2016 (Thursday) [11.3 miles]

Swim yesterday was hard because it was 6 days since I swam. Scattered showers this morning, but the ground was dry. Windbreaker to keep me dry during the occasional sprinkle. A little speed work, but not structured due to the weather and road surface. Splits 15:14, 11:29, 10:48, 13:01, 12:27, 13:02, 13:04, 11:39, 12:05, 12:12, 11:26. Actually ran out of time, otherwise I would have gone longer. Spend less time (2:20) than Tuesday (2:32), but covered more distance. The faster average pace helped, 12:23 min/mile.

April 26, 2016 (Tuesday) [10.2 miles]

Too tired yesterday to swim, so I just took a rest day. Legs felt pretty good this morning, but I knew it's too early for any speed work. Easy recovery run, felt good, so I extended the run. Average 14:52 min/mile. No races for a while, so back to the early morning runs.

April 24, 2016 (Sunday) [13.3 miles]

Course slightly different due to road construction. The run along the boardwalk was eliminated, which was actually my most favorite section. Clear and sunny, with a slight breeze. Temperature warm, but not hot. Close to my race time (2:35) before my Achilles injury in July 2014. Good finish, my pace didn't drop much near the end as in past years on this challenging course. Overall 3739 of 4859, Men 1947 of 2282, Age Group 123 of 152. Official finish time 2:37:38 (12:02 min/mile pace). Splits 10:47, 10:52, 11:09, 11:38, 10:34, 15:24, 12:55, 11:33, 11:32, 11:23, 11:30, 12:16, 13:05

April 22, 2016 (Friday) [3.6 miles]

Wanted to run yesterday afternoon, but the morning swim pretty much wiped me out for the whole day. Easy shake out run before the race on Sunday. I thought I would feel fresher, but legs still tight. I may take a rest day tomorrow, but we'll wee how I feel in the morning. Perhaps a short swim, or maybe a bicycle ride, as I do have a triathlon next month.

April 20, 2016 (Wednesday) [3.5 miles]

Slept solid, and woke up just in time to make it down to the pool. Only problem was that the pool was closed because the lifeguard was not on duty. I decided to go back home after waiting 15 minutes and still no show. My legs were pretty stiff anyway, so it would have been hard to swim properly. A super easy evening run on still stiff legs. Hopefully the slow run will make me feel better tomorrow.

April 19, 2016 (Tuesday) [4.9 miles]

Sticking with evening daylight runs. One loop around Miramar Lake. I forgot about the challenging surface, but it's perfect training for the race on Sunday. Kept it easy, actually with all the bugs flying around, you didn't want to breathe hard. Easy inhale through the nose, a bit warm, but cooler than yesterday. Throat was getting dry by the end, even though I had some water at the start.

April 18, 2016 (Monday) [6.4 miles]

Woke up too late to get a run in the morning, so with the sun setting later decided on an evening run. Since I have a race this Sunday, I should be more careful anyway, so daylight runs are better. Slow start, but after 3 miles felt better, but I was starting to lose daylight. Run ended as it was getting hard to see the road.

April 17, 2016 (Sunday) [5.0 miles]

Total rest day yesterday. The 5 consecutive days of running, and the Friday nature hike left my muscles sore. Felt great in the swim (1200 yards), even though it's been 7 days since my last swim. Run splits 13:54, 13:01, 11:39, 11:28, 11:41. Felt good to hold on to a faster pace. Overall average 12:20 min/mile.

April 15, 2016 (Friday) [4.6 miles]

TalbertMap TalbertPics

Surprised I felt so good this morning, and the rain had gone away. Roads were slightly damp, and I didn't need much to get to 30 miles this week. There are trails around Mt. Talbert, an ancient volcanic cinder cone, so I decided to stop by the trailhead at Talbert Drive to take a peek. The hill climb to the trailhead goes through some residential apartments, so the streets were lined with cars. It was still dark when I got to the end of the street, and had to use my flashlight to find the entrance. A sign marked the trailhead, and my curiosity led me to take a few steps on the trail. Not too rough, so I kept going following my flashlight beam. I found a map at a fork, and saw the Park Loop trail that would take me back out to Sunnyside Road on the other side. As day light broke, I could see all the trees around me. The trail is for hikers only, not even dogs are allowed. Stopped several times for pictures, and to enjoy the scenery. As I descended to the exit, the dirt path became paved. Normally that would be a good thing, but the asphalt path was cover with sparse gravel. I slowly walk over it, knowing that the trail would end soon. As I saw parts of Sunnyside Road, one more obstacle came up, a metal grate bridge over Mt Scott Creek. Last time I stepped on a metal grate bridge was in Chicago, but that was designed for heavy vehicles. The spacing was close enough that I didn't have too much pain crossing it. At least it was smoother than the asphalt/gravel path. Finally back on the smoother sidewalk, and a few miles back to the hotel.

April 14, 2016 (Thursday) [4.5 miles]

Showers more likely this morning, so a nice easy recovery run from the week's workouts. Light rain started at the last half mile of my run, but I was wearing rain gear and stayed dry.

April 13, 2016 (Wednesday) [7.1 miles]

Normally take it easy after a longer run, and especially since the ground was wet. Out and back along the bike path, a few stops for signal lights, but a negative split run with a strong finish. Splits 15:06, 13:29, 13:10, 12:26, 13:30, 11:49, 10:47.

April 12, 2016 (Tuesday) [9.2 miles]

Back in Oregon for work this week. Mostly flat route using the sidewalk and bike paths. A little bit of exploring, but a dry run, since rain isn't suppose to start until tomorrow. Splits 14:54, 14:58, 15:36, 12:46, 14:38, 13:19, 12:50, 12:09, 11:59.

April 11, 2016 (Monday) [5.7 miles]

Felt much stronger this morning, I guess my body is finally starting to recover from last week's race. Average pace 13:43 min/mile. Next race in a couple of weeks, the hilly La Jolla Half, which will be my 10th running, and 6th barefoot.

April 9, 2016 (Saturday) [10.2 miles]

Not the most diverse way to run 30 miles in a week, 3 x 10 miles. Too tired yesterday to exercise. I thought about going for a short run in the morning, but I could hear the rain coming down pretty hard. Super slow start at 16:48, but that just set the tone for the rest of the run, as the final average was only 16:45 min/mile. I'm sure the 10 mile runs this week are not helping me recovery from Sunday's race. I'll try shorter more frequent runs next week.

April 7, 2016 (Thursday) [10.4 miles]

Totally wiped out yesterday, woke up late, and just took a rest day. Much better this morning with the first split at 15:26. A few splits into the 13, with an overall average of 14:28 min/mile. Dry and warm this morning, but rain for the next several days into the weekend.

April 5, 2016 (Tuesday) [10.1 miles]

Short 1000 yard swim yesterday, but my tired legs resulted in one of the slowest swim times in a while. Not much better when I started running this morning, first split 17:19. A little better as I warmed up, but then legs lost strength as the miles accumulated. Average pace 15:25 min/mile. At least I was able to go 10 miles.

April 3, 2016 (Sunday) [13.3 miles]

Rock 'n' Roll Half Marathon San Francisco 2:57:02 (13:31 min/mile pace). Overall 5511 of 6237, Division 107 of 126, Gender 2517 of 2717. See Race Report.

April 1, 2016 (Friday) [4.5 miles]

With the weekend in San Francisco, I won't have time to swim, so I decided to swim today. I woke up early, so I drove to the YMCA, and ran before the pool opened. Swim wasn't great, since my legs were tired. Travel tomorrow, hope to keep the walking distance short.

March 31, 2016 (Thursday) [8.4 miles]

Thorn

Just trying to make sure I get my 30 miles in this week. Not fast, and legs felt heavy. Somewhere around mile 2, I felt something sharp just above my heel towards the arch. Not a heavy pressure point, but I swiped it several times to try to remove what was there. Most of the time it didn't bother me, but on occasion, a little rock hit just a the right spot to remind me it's there. When I got home, I grabbed my tweezer, and pried out this little thorn, as shown in the picture, just over 1/16 inch long. No blood or much skin damage, so no harm done. I try to be cautious before a race, but early morning run fit into my schedule.

March 29, 2016 (Tuesday) [10.3 miles]

I had hoped to run yesterday, but my body told me otherwise. A day of rest is welcome, but I shouldn't have needed it. Great run this morning, feeling refreshed. Bundled up a bit due to the wind. I normally try to get back by 6 am, but wanted to get my 10 miles in, so I stayed out later. Splits started out in the 15 minute range, but once there was daylight I was able to bump it down to 13-14. Overall average 14:52 min/mile.

March 27, 2016 (Sunday) [3.5 miles]

Easy run, 15:19 min/mile average. Hilly San Francisco run coming up next Sunday, but I haven't done much hill training. Kind of too late now. I should have gone the extra mile yesterday, so I could totally rest today. 32.9 miles this week, so I reached my goal. 40th consecutive week of 30+ miles.

March 26, 2016 (Saturday) [4.3 miles]

Good pool swim, could have gone 2000 yards, but stopped at 1600 so that I would still have energy for a run. Easy 14:33 min/mile average pace, pretty flat around the YMCA, so splits pretty consistent. Just shy of 30 miles this week at 29.3, but a short run tomorrow will get me over.

March 25, 2016 (Friday) [8.2 miles]

Woke up early, but my legs were pretty stiff. Slow start, but once warmed up was moving at a better pace. Started to run out of energy around mile 6 and slowed, with overall average 15:30 min/mile. Swim tomorrow, since the pool is closed for Easter.

March 24, 2016 (Thursday) [10.3 miles]

Short swim yesterday of 1200 yards, as to not wear out my body. Slept very well last night and woke up at 2:30 am. No time excuses this morning. A few strides before my mile repeats in the 10 minute range. After my 3rd mile repeat (10:44) , I could feel my legs wiped out, so if I wanted to get to 10 miles, I knew I would have to take it easy the rest of the run. Overall average 12:54 min/mile.

March 22, 2016 (Tuesday) [6.3 miles]

Needed a day off yesterday to recover from the weekend of racing. Legs a bit stiff, but moving quickly. Not much time this morning, so kept it short. Average 14:14 min/mile.

March 20, 2016 (Sunday) [13.3 miles]

Next race of the RnR Re-mix weekend. Half Marathon 2:30:11 (11:28 min/mile pace). Overall 5937 of 9538, Division 151 of 228, Gender 2864 of 3783. See Race Report.

March 16, 2016 (Saturday) [2.8 miles]

First race of the RnR Dallas Re-mix weekend. Short 5K 34:17 (11:02 min/mile pace). Overall 1148 of 2004, Division 27 of 46, Gender 481 of 675. See Race Report.

March 17, 2016 (Thursday) [8.3 miles]

Short swim yesterday of only 1000 yards. More energy this morning and averaged 13:40 min/mile with a fairly consistent pace. Slightly more effort than an easy run, but keeping it short (relatively), to make sure I reach my 30 for this week.

March 15, 2016 (Tuesday) [6.2 miles]

Taper week for this weekend races, so keeping the run short and easy. Still a bit sluggish, but at least the road are dry. 15 min/mile average, but weak in the end.

March 14, 2016 (Monday) [3.14 miles]

National Pi Day, so let's run 3.14 miles. I was actually pretty tired from my weekend workouts, and probably couldn't have gone much longer anyway. Streets wet from light rain, and a few drops still came down. Lightweight wind breaker to keep me dry in case it actually did rain. Add that Daylight Saving Time started, so it was dark the entire run. Legs very heavy and walking pace. Overall pace over 19 min/mile. Stopped exactly at 3.14 mile, and walked (even slower) less than 0.1 mile home.

March 12, 2016 (Saturday) [13.4 miles]

Good to be back home in San Diego. I missed the RnR DC today since it wouldn't be a good idea to take a day off (need Friday off to travel) just after starting a new job. The San Diego Half is tomorrow, but the race sold out, so I figured I'd better run my own Half. Slow start with some hills to prepare for LJHM next month. Splits 14:14, 13:08, 13:27, 13:33, 13:11, 13:41, 14:31, 12:14, 12:34, 13:28, 13:25, 12:31, 12:41. Average 13:18, with 2:53:32 Half Marathon effort.

March 11, 2016 (Friday) [6.5 miles]

Woke up late yesterday, so rest day necessary. It had been 13 consecutive workout days prior, so a break was helpful. Very refreshed this morning, and the streets were mostly dry, as is had not rained much last night. Just as I left the lobby, I realized I forgot my flashlight. The multi-use paths are well lit, so I just decided to go without. Headed north this time along the MAX light rail green line, and passed 3 stops, then turned around.

March 9, 2016 (Wednesday) [3.7 miles]

Stayed on the paved paths this morning, so I would not get off course. Light rain most of the run, I wore my rain jacket and polypropylene tights to stay dry. The paths are well lit, and I went on the sections I used yesterday. There was a path that went behind the hotel, but I didn't go there yesterday, because I did not want to risk adding anymore time. The path actually connects to the hotel parking lot, and snakes through some trees before exiting on the street. A quick 30 minute swim in the hotel pool afterwards, but the pool was so small that even on the diagonal, I barely was able to get 10 strokes before reaching the other end.

March 8, 2016 (Tuesday) [9.2 miles]

Clackamas

First run in Oregon, pre-dawn. I had planned on a short loop from the Marriott Courtyard in Clackamas, but I missed the turn (SE 82nd Ave), and went further west than planned. I suspected something was wrong, as the well lit streets all of a sudden were totally dark, and I had to use my flashlight. No problem, I thought, I'll just turn around somewhere else. The sunrise was beautiful, and the daylight was welcome. Crossing the highways proofed to be difficult, and I used my phone's map to try to find a route back. I ran into a few dead ends that just added to my distance. Once I crossed I-205, I knew I was close to getting back. I found the bike path that took me back to the hotel, but arrived an hour later than expected. Skipped breakfast and a super quick shower allowed my to get to work at the scheduled time. Click on the map above to get a Strava link to my workout.

March 7, 2016 (Monday) [5.1 miles]

Short run before my work week in Portland, OR. Just after mile 2, my watch beeped and displayed some sort of achievement was reached, then displayed the main menu. I changed to the workout screen, and nothing was recording, WTF. I started it again, but wondered what happened. When I got home, I could not find the data, so I guess the watch rebooted somehow.

March 5, 2016 (Saturday) [13.4 miles]

Slight chance of rain this morning, but radar showed nothing of significance. Temperature 56°F, but I wore a long sleeve top in case the wind picks up. Planned long run for Remix training. Easy start due to stiff legs, but felt much better as I warmed up. Sun shined through the clouds left me very warm. Tried a new approach to nutrition, with energy blocks every mile until my first water stop at mile 6. Being very careful not to increase the pace too much so that I could go the Half Marathon distance. At mile 11, I was on target to finish 13.1 under 3 hours, so I increased the pace slightly to make sure. My legs were pretty sore those few miles, but I reached my goal, 13.1 miles in 2:59:09. Splits 15:08, 14:04, 13:48, 14:16, 14:26, 14:25, 14:07, 12:51, 12:54, 13:33, 13:32, 12:45, 12:41. Average 13:43 min/mile. With the longer run today, weekly mileage up to 42.7, highest since June 2014.

March 4, 2016 (Friday) [3.5 miles]

Heart rate slightly elevated this morning, but wanted to do a short run as recovery and training for my upcoming Remix weekend. Weekly mileage at 29.3, so don't need much to make it to 30, but hoping to go long tomorrow.

March 3, 2016 (Thursday) [10.3 miles]

Good swim yesterday, and not too wiped out this morning. Very early start at 3:30 am, so I could finished before going to work. Harder to run fast when it's dark, but I managed 5 x 1 mile repeats with ½ mile rest, but due to surface variations, splits not consistent in the 11 to 12 min/mile range. Overall 13:03 min/mile. I likely could have got the averaged under 13, but no energy in the end on my slow (14 minute) cool down mile.

March 1, 2016 (Tuesday) [5.3 miles]

Felt strong, even though I ran hard yesterday. Easy recovery run, but not very fast.

February 29, 2016 (Monday) [10.1 miles]

Last day of the month total 156.9 miles. Although I never made it a goal this year to run 2016 miles, I'm only 13 miles short of the average. We will see how my body adapts. As I found out last week, maintaining high mileage weeks is difficult. No speed work today, but focused on a slight higher effort. Planned 8 miles, but felt fast and strong near the end to extended the run. Splits 13:29, 11:26, 13:40, 13:10, 12:44, 12:07, 13:09, 12:41, 12:07, 12:54. Average pace 12:42 min/mile.

February 27, 2016 (Saturday) [5.2 miles]

Cumulative fatigue got the best of me. My original goal was to run at least 30 miles per week, which I'm been doing for the last 29 weeks. The past six weeks, totals were 36, 40, 40, 36, 38, way more than 30. This week I dropped back down to 30, in hopes that my energy levels will return. This morning's run was suppose to be an easy beach run, but the lack of beach sand allowed the water to block part of my route even though the tide level was 2 feet. Instead, I ran part of the LJ Half course which I'll be doing in April.

February 25, 2016 (Thursday) [10.2 miles]

Swim yesterday, but my legs did not have much strength. It's been a while since I did any speed work, so I tried a few intervals, but that zapped my energy. Maintained a 13 min mile until around mile 8, where my pace started to slow. Normally I would extend my run if I felt good, but this morning I just wanted to do 10 miles and stop. Overall average 13:36 min/mile.

February 23, 2016 (Tuesday) [10.0 miles]

It's Tuesday Ten, at least that was the plan. After my mile warm up, I picked up the pace slightly, but soon realized that to complete 10 miles, I would have to slow the pace. Legs felt heavy, and focused on curling up the toes. Energy gel at mile 5 didn't seem to help. Last mile home took over 18 minutes. Snail's pace 16:12 min/mile average. No toe blisters, so the toe curls seem to be working.

February 22, 2016 (Monday) [5.1 miles]

Longer swim of 2500 yards yesterday left me wiped out. Easy, short run would be good recovery. The tide was high, so beach run was not possible. Decided on Miramar Lake, the rougher asphalt would be good training. I've been spoiling myself around my neighborhood with the smooth asphalt and concrete sidewalks. Overall pace 14:12 min/mile.

February 20, 2016 (Saturday) [14.3 miles]

Took a complete rest day (well a little bit of gardening) yesterday since I woke up tired, and an elevated resting heart rate. Cloudy and cool this morning, so I extended my route before my first water/energy stop. Pace dropped at mile 6, but I made it to mile 9 to re-hydrate and re-fuel. Probably won't do this again, as I never seemed to recover after that. Splits, 14:02, 12:18, 12:04, 12:37, 12:22, 12:41, 13:27, 13:23, 15:18, 13:05, 12:22, 14:02, 13:34, 15:10. Average pace 13:18 min/mile.

February 18, 2016 (Thursday) [8.1 miles]

Rain showers overnight left the roads wet. Still a few lingering showers this morning, but nothing heavy on the radar. No blisters from Tuesday's run because I focused on curling up my toes. With the wet ground, it's even more important to keep the pressure off the toes. I wasn't planning on going very long today, since I'm beginning to feel the effects of cumulative fatigue from last week's 41 miles. A few light sprinkles, but nothing that would soak me. Average 15:06 min/mile.

February 16, 2016 (Tuesday) [10.2 miles]

Recovery run from yesterday's track workout. Not sure I could even go 10 miles, but pace wasn't too slow (14 min/mile), so I targeted 10, unless my pace dropped, which it did not. Last few miles, the average pace went under 14, so I pushed hard to keep it there. Overall 13:57 min/mile average.

February 15, 2016 (Monday) [5.4 miles]

Track

President's Day Holiday allows free parking at UCSD. Some early morning track work before the temperatures get too warm. There was some student event going on, so I had to park further from the track than originally planned. Made for a good warm up. A few stride outs on the straights before my mile try. A bit disappointed in my 8:23 mile, but felt good. Hamstrings held up well without complaining, which they normally do on speed work. Cool down around campus, with few students around due to the holiday.

February 13, 2016 (Saturday) [13.3 miles]

Great swim yesterday, broke 50 minutes for 2000 yards, something I haven't done in years. Legs a bit stiff this morning, but after some warm up exercises, everything felt loose. Another warm day forecast, so an early morning start at dawn. About mile 2, when I headed west to the coastal boundary, then fog got pretty thick. Ground was still dry, but when the sun finally came out (around mile 5), my sunglasses were covered with moisture. With the cool fog, I extended my route before my first water stop, which would be now at mile 7. Tempo run today, so kept a pace around 12 min/mile. Splits 13:05, 11:39, 11:11, 11:47, 12:02, 12:05, 12:27, 12:32, 11:21, 11:36, 11:46, 10:59, 11:37. Finish in 2:38:06, with an average 11:52 min/mile, fastest pace for this distance since June 2014. I guess this speed work stuff the past few weeks is actually working.

February 11, 2016 (Thursday) [10.4 miles]

I started a daily pull up routine since Monday, 5 pull ups each day. Swim yesterday wasn't getting any easier, but at least it's not a struggle to get to 2000 yards. Felt a bit tired this morning, but resting heart rate was normal (47 bpm). I got a slight blister (light red and sensitive) on my 2nd toe of my left foot from Tuesday's run. This is actually the first time I had any problems with that particular toe. Normally it's the 4th toe that has problem. As a precaution, taped the 2nd toe, but no soreness on the 4th, so no tape there. Left just at sunrise, so plenty of daylight. Now that I have a GPS watch, I can perform some measured sprints. Several ¼ mile intervals throughout the run, with one mile interval at mile 7 which is a low traffic asphalt street route. Legs pretty sore the last few miles home, but I kept trying the short intervals. Post race examination showed some redness on the 4th toe (again!), but the taped worked on the 2nd. Maybe I should have taped the 4th, I keep hoping that the trauma will cause the skin to toughen. Splits 13:47, 10:43, 13:00, 12:33, 12:38, 12:31, 12:41, 11:08, 13:25, 12:56, 13:44. Average pace 12:33 min/mile.

February 9, 2016 (Tuesday) [6.6 miles]

Got my watch back from repair. Instead of replacing the battery, they just sent me a newer model watch, IronMan ONE GPS+. A $20 service charge, but a good value. I kind of got used to all the features of the old watch (IronMan Global Trainer), but hopefully this watch will work better since it's a newer model. My old ANT+ heart rate strap won't even work, since the watch only supports Bluetooth. Slow recovery run, hoped to go long, but after 5 miles, just felt like my legs wouldn't move very fast, so I shuffled home the last mile. Rest day (from running) tomorrow, with a swim workout, if I can wake up early enough.

February 8, 2016 (Monday) [11.2 miles]

Happy Lunar New Year, year of the Monkey. Yesterday's 2000 yard swim was difficult, since I didn't have much strength in my legs. Well rested this morning, starting at 5 am. It's been a while since I did a dark run. Day time highs in the 80s, so the starting temp of 49°F was just right. Legs felt good and light, so I did some speed work with intervals. Nice to see a mile split in the 9's again, something I haven't done since last year's Turkey Trot 10K. Third split a bit long due to pull ups, water, and restroom stop. Without my GPS watch, I couldn't measure the distances easily, so the workout was more Fartlek style. Splits 13:37, 9:26, 14:16, 12:13, 12:15, 12:24, 11:40, 11:02, 11:42, 11:09, 11:58. Average 12:00 min/mile.

February 6, 2016 (Saturday) [14.4 miles]

Only the third run this week, but all runs have been over 10 miles, so no problem to get to 30 miles this week. Cool 39°F start, but it would be 70°F when I finished, so just shorts and a T-shirt. Tried to keep a slightly faster pace, but not too hard that I would burn out. Only one restroom stop due to the warmer temp causing me to sweat more. Splits 14:15, 13:38, 13:44, 14:05, 14:37, 14:09, 14:19, 13:05, 13:01, 14:01, 14:12, 13:46, 13:44, 13:57. Average 13:55 min/mile with 13.1 dialed in at 3 hours.

February 4, 2016 (Thursday) [10.7 miles]

Cumulative fatigue showing it's signs. After two consecutive 40 mile week, plus my off-road adventure, I just needed a rest. I had planned to swim yesterday, but slept in and rested more. Felt good this morning, but the cold 39°F temperature at the start of my run did not help to motivate me. I tried a few intervals after mile 1, but didn't really feel fast. Picked up the pace a bit at mile 5 (and energy gel), but could not sustain that very long. One last push on the last mile home, but I didn't have much energy. Splits 15:35, 12:21, 15:13, 14:02, 13:50, 13:45, 13:06, 13:34, 16:22, 13:22, average 14:09 min/mile.

February 1, 2016 (Monday) [11.7 miles]

Still a bit tired from last week's workout. Swim yesterday for 2000 yards took some energy away. Strong winds (gusts to 50 mph) yesterday left tree debris everywhere. Several broken branches, and toppled trees, made navigation difficult. Super slow pace to conserve energy, I should be able to go 10 miles after a single running rest day. Easy flat sidewalk route, out 4.5 miles, so that I am forced to go 10. Average snail's pace 16:55 min/mile made for an over 3 hour run.

January 30, 2016 (Saturday) [6.5 miles]

PQrocks

With the mileage already high this week, I decided do some conditioning on the trails in Los Peñasquitos Canyon. Started in Canyonside Park, and crossed over the creek at the Ranch House crossing to the south trail. I did the north trail last month, which is much smoother. I was rather surprised that there were more rocks used to prevent erosion, since the last time I was there (over a year ago). Large sections of rocks, slowed me to a crawl. A hiker coming the other way told me it's got worse further down, and the bridge was out. When I got to the Carson's Crossing, there were signs stating the bridge was out. At that point the waterfall was 0.8 miles away, but the trail finally less rocky. I finally made it to the waterfall on the south side, but was averaging over 30 minutes per mile. Heading back, I had to get my feet wet to cross to the north trail. There was no way I was going to go back through all those rocks to get back to my car. It was such a relief to be back on the smoother trail, but there wasn't much energy left in my legs to run very long. Overall average 36 min/mile, a nearly 4 hour hike.

January 29, 2016 (Friday) [4.0 miles]

Could not sleep much last night, slightly elevated resting heart rate, but no soreness. Just didn't feel tired. Easy recovery run so that I will be refreshed for tomorrow. Rain forecast on Sunday, so tomorrow will be the last run of the month. Left toe slightly red, so I put some tape on it, but that didn't seem to help much. Not a true blister, but sensitive.

January 28, 2016 (Thursday) [10.3 miles]

Yesterday's swim of 2000 yards was the first time since August last year that I swam this distance. Despite sleeping early, I still could not wake up early. The rest seemed to help, as I felt great after my mile warm up. Decided to make the workout a tempo run, since it's hard to do intervals when you do not know the current distance (still without a GPS watch). Splits, 14:01, 10:54, 12:55, 12:33, 12:44, 11:50, 11:31, 12:55, 12:16, 13:37. Average 12:40 min/mile. At my water stop just before mile 8, I had to consume an energy gel, as I could feel my body giving out. Last mile was a struggle as the split time indicates. With today's run weekly total at 30.0, so no problem to make my 30 this week, I'm already there, with only 3 runs.

January 26, 2016 (Tuesday) [11.5 miles]

Easier effort, but long run to recover from yesterday's speed workout. Felt surprising good at the start, though my muscles were slightly sore. Left hamstring reminded me to take it easy. Splits 13:05, 13:05, 15:37, 14:58, 14:20, 14:31, 14:25, 15:30, 14:56, 14:06, 14:49. Average 14:30 min/mile. At my 2nd water stop at mile 7.5, I would normally consume an energy gel, but did not feel I needed it. My slower pace may have put me in fat burning mode, so I was able to complete my run without feeling too fatigued from lack of energy intake. Not too bad given the workout yesterday. Two days, 19.7 miles, equivalent to a 10K-Half Challenge.

January 25, 2016 (Monday) [8.2 miles]

With no races coming up anytime soon, I can safely get back into some speed work. The first stride out, my left hamstring got a slight cramp, so I backed off. Without my GPS watch, I do not get an audible indication of mile splits. Some mile-ish intervals, and more effort left me sore most of the run. Although I would normally go 10 miles, my legs were getting pretty beat up from the speed work. Splits 13:29, 11:11, 12:46, 13:01, 11:46, 13:07, 11:46, 13:16. Overall average 12:35 min/mile.

January 23, 2016 (Saturday) [15.4 miles]

Birthday run. I couldn't find a close race on a Saturday, so I decided to do my own run. Sadly, this is a leap year, so my birthday won't fall on a Sunday until 2022. To celebrate my 55th birthday, I wanted get a '5' in my distance total, since I'm not strong enough to run 55 miles (or even 55Km). Slow steady Marathon pace, with 3 energy gels. Without a breakfast, I had to consume the first gel at mile 3. Mile 7.5 was the second, and mile 10 the last. 4 water stops, 2 potty stops with cool, mostly cloudy conditions. Splits: 15:13, 14:12, 16:22, 15:23, 14:50, 14:56, 15:06, 15:54, 14:53, 15:21, 14:44, 14:48, 15:17, 14:32, 14:38. Fairly consistent pace throughout the run, though I was working harder the latter part. Average 15:08 min/mile. I wasn't planning on 40 miles this week, but today's run put me exactly at 40.0. I will probably need to rest tomorrow, then another longer run on Monday.

January 21, 2016 (Thursday) [7.8 miles]

I miss my GPS watch. Although I'm recording workouts on my phone, it's not as convenient as just looking at my wrist. Left toe a bit sensitive, so I taped it up as a precaution. Heavy fog in the morning, so I waited until the sun came out, because I just like running in the sunshine. I wasn't sure how far I would go, so I started out on my 5 mile route. After 4 miles, I felt good, so I picked up the pace. Splits: 14:37, 13:44, 16:20 (pull ups, water, restroom), 13:23, 12:05, 12:41, 12:12. Could have gone 8 miles, but didn't bother to look at my phone during the run. No energy gels required, since I had breakfast early in the morning.

January 20, 2016 (Wednesday) [11.5 miles]

With a rest day, I should be able to run at least 10 miles the next day. Late morning start to let the roads dry from the light overnight drizzle. Used the big loop route, since I knew I could go long. Splits: 13:52, 13:08, 13:20, 14:19, 13:41, 14:25, 14:33, 12:51, 13:10, 14:11, 14:09 for an overall overage of 13:52 min/mile. Around mile 5, I stubbed my left big toe on the concrete sidewalk when I was stepping off. A little blood around the nail, but not dripping. No pain, so it didn't slow my pace. A bit tired the last few miles, but pace didn't drop off too much. Relieved when I stopped, as my feet and legs were sore.

January 18, 2016 (Monday) [5.3 miles]

Recovery beach run. Legs felt pretty good after a race weekend. A few short speed intervals to see well my legs are recovered. Prognosis good. Rest day tomorrow, with longer run on Wednesday.

January 17, 2016 (Sunday) [13.1 miles]

Next race of the RnR Re-mix weekend. Half Marathon 2:54:44 (13:20 min/mile pace). Overall 8665 of 11056, Division 426 of 498, Gender 3950 of 4602. See Race Report.

January 16, 2016 (Saturday) [3.1 miles]

First race of the RnR Arizona Re-mix weekend. 5K 35:43 (11:30 min/mile pace). Overall 1226 of 2203, Division 56 of 83, Gender 579 of 823. See Race Report.

January 14, 2016 (Thursday) [4.2 miles]

Swim yesterday made me tired this morning, so I ran closer to noon (warmer, too). Slow start, but as I got warmed up, felt looser. Rougher asphalt and short dirt trail to stimulate my feet. Negative split (though slow) 16:30: 16:14, 14:51, 14:11. Rest day tomorrow, and Remix challenge (5K, Half) over the weekend in Arizona.

January 12, 2016 (Tuesday) [6.0 miles]

Sunset

Cold 37°F this morning, WTF, forecast was suppose to be 41. Decided on a low tide beach run just before sunset with the air temperature 60°F. Recent heavy surf wiped out about a foot (vertical) of beach sand, so lots of exposed rocks and broken shells. Easy recovery run, so reduced effort, stopped a few times for pictures, so 14:07 average was actually faster (last mile split w/o stops was 12:24). With the weekend Remix race, no problem reaching 30 miles this week.

January 11, 2016 (Monday) [10.4 miles]

Sunrise

A day of rest does wonders. The faster race pace Saturday left me pretty sore on Sunday. Slight chance of rain mid-week, but this morning was mostly clear. Cold 46°F start just before sunrise. After a mile warm up, felt good enough to try a few faster quarters. Felt strong enough at mile 7 to take a bigger loop to reach 10(or more), but I could feel my muscles starting to fatigue at mile 9, so I just headed home. Average 13:48 min/mile. Splits (longer ones due to water stops): 14:53, 10:57, 15:00, 13:37, 12:47, 13:12, 13:53, 15:48, 13:39, 13:52.

January 9, 2016 (Saturday) [9.6 miles]

Resolution Run 15K San Diego, finish 1:49:01 (11:42 min/mile average). Overall 325 of 388. Division 20 of 24. Splits: 11:17, 12:38, 12:05, 12:01, 12:28, 11:57, 11:48, 10:29, 10:23. A cold mid-40s temperature at the start, but low 50s by finish. I got a ¼mile warm up after I dropped my stuff off at the car, and headed to the start line. I still wore shorts, but a long sleeve top. Sunrise was clear, so I felt great as long as I was in the sun. My feet were somewhat numb the first 2 miles, and my left hamstring would get a light cramp on occasion. The dirt at Fiesta Island left some mud on the course at various spots. After 5 miles, course was on the concrete sidewalk, and I was able to pick up the pace slightly. Near the turnaround at mile 7, picked up the pace once more for a strong finish. A bit disappointed that I couldn't beat last year's time (1:41:47) on this barefoot PR course .

January 8, 2016 (Friday) [2.1 miles]

Still a few scattered showers last night, but skies were mostly clear this morning. A few hours of sunshine to let the streets dry before I went for a late morning shake out run. El Niño year is producing much needed rain in the southwest, and hopefully tomorrow's race will be dry before the next storm moves in. Rock 'n' Arizona coming up the week after, so there's a chance that may be a rainy weekend.

January 7, 2016 (Thursday) [4.5 miles]

18 miles in 2 days early this week left me wiped out yesterday. Heavy rain and thunderstorm all day yesterday, so not safe to be outside. This morning, the thunderstorms continued, but by late morning no more rain clouds. The streets were still wet, and covered with various debris so it was challenging to find a clear area, usually in the middle of the street. An occasional car forced me to the sidewalk. I didn't need many miles to reach my weekly goal, but I felt better as I continued, so I went a bit longer than planned. Perhaps a short shake out run tomorrow in preparation for Saturday's 15K race, all depends on the weather conditions.

January 5, 2016 (Tuesday) [7.7 miles]

More rain forecast today, but radar showed that I had several hours before anything significant would arrive. Light rain overnight left the street damp, but dry in several places. Super slow 18 min/mile start to recover from yesterday's longer run. Slight blister on my troublesome 4th toe of my left foot from yesterday's run. Hardly any redness, but tender, so I taped up my toes as a precaution. After 3 miles, felt much better and extended my distance. I didn't bring any energy gels since the plan was to go short, but with the dry ground and more rain forecast later today and the rest of the week, I wanted to take advantage of the nice conditions. Rain drops felt about ½ mile before I finished, so the timing was just right. Because of the longer run today, I would only need 2.6 miles in the next 2 days to reach 30. I could even take a day off tomorrow if the rain is pouring down.

January 4, 2016 (Monday) [10.4 miles]

Light rain early this morning left the street wet, but the sidewalks were somewhat dry. With a 15K (9.3 miles) race on Saturday, if I wanted to get a 10 mile run, it had better be early in the week. Radar showed no significant rain in the next hour, but I wore my wind breaker just in case. Not a speedy start, splits: 16:52, 15:35, 16:53, 16:01, 14:11, 14:01, 15:33, 13:36, 13:00, 14:15, but a good finish. Overall average 14:56 min/mile. More rain later this week, so it was nice to get the miles in today. Only need to average 4 miles the next 3 days, to make my weekly 30.

January 2, 2016 (Saturday) [4.1 miles]

Clouds

Easy recovery run for the week to get to 30 miles. Rest day tomorrow in preparation for a wet week leading up to a 15K race on Saturday (hopefully dry). Cool 60°F beach run with some nice clouds in the sky. A bit crowded at the beach with lots of surfers, and walkers. Tent setup on the beach with live amplified guitar, perhaps there's some event going on.

January 1, 2016 (Friday) [11.2 miles]

Late morning(8 am) start so that I would have the sun to warm me. Nice to be wearing short again. Morning temperature 41°F in the shade, but bright sunshine allowed me to go more minimal. 60°F by the time I finished. My GPS watch has been sent in for battery replacement, so I had to use an app on my phone to track my distance. Slow start, so that I could save energy for a longer run. Pretty much recovered from Sunday's run, but not strong enough to resume any speed work. Splits, 15:48, 15:04, 15:03, 15:12, 16:47, 17:02, 15:20, 15:01, 16:28, 15:31, 16:41. Average 15:49 min/mi.


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