Location: Greenlake
Weather: fine
Time: 7:01 am
Warmup: 5 min walk
Running: 4.35 miles, 41:35, 6.3 mph
Cooldown: 10 min walk
Miles Left on the Shoe: 430.9
Music: Random
Perceived Exertion: 8 out of 10

Thoughts: More recovery– some slight pain in the left calf, but more the left foot was struggling, I think because I am putting more weight on it. Took about 25 minutes before things started to feel smoothish. But even then, running uphill was next to impossible and seriously worsened the pain in the left calf– in fact, it seemed to pop up in a new spot. I have GOT to start stretching

Location: Interurban Trail
Weather: nice morning
Time: 6:16 am
Warmup: 5 min walk
Running: 2.24 miles, 21:41, 6.2 mph
Cooldown: 20 min walk
Music: Random
Perceived Exertion: 8 out of 10

Thoughts: After a week off, trying things out. Calf still tender, so I ended up adjusting my foot strike. This made me run uneven, and I got stitches from the bouncing. I have got to be patient with this.

Location: San Jose, to Morgan Hill
Weather: California cool
Time: 6:40 am
Warmup: 5 min walk
Running: 6.23 miles, 1:00:03, 6.2 mph
Running: 2.88 miles, 29:18, 5.9 mph
Cooldown: hours of walking
Music: Random
Perceived Exertion: 9 out of 10

Thoughts: Was scheduled to run 14 miles today. This was also the day of the Nike Human Race, a world-wide 10K, to be logged via Nike+ if one is not able to be in one of the cities hosting an official course. I woke up late, then set out, and my left leg was hurting almost immediately. I toughed it out by adjusting my stride, and everything else was feeling pretty good– until almost 3 miles after the 10k, and my calf went pop. So I hobbled along, resting, running, resting, running, until I felt like I could keep going– but it got to be too painful, so I gave up.

Damn it.

Location: LA Fitness
Time: 5:56 am
Warmup: 5 min walk
Running: 5.05 miiles, 46:14, 6.6 mph
Cooldown: 5 min walk
Music: Random
Perceived Exertion: 8 out of 10

Thoughts: An assigned speed session. One mile warm, 3 miles at 8:57 (6.7 mph), one mile cool. Tough towards the end but I managed.

Location: Interurban Trail sort of
Weather: fine
Time: 6:58 am
Warmup: 5 min walk
Running: 4.14 miles, 40:01, 6.2 mph
Cooldown: 5 min walk
Music: Random
Perceived Exertion: 7.5 out of 10

Thoughts: Felt sluggish, but I think it was what I needed to fully recover from Sunday’s run. Decided to run along a side rode heading out, and the Interurban on the way back, just to mix things up.

Location: VA to Home, via Downtown
Weather: fine
Time: 7:50 AM
Warmup: 5 min walk
Running: 11.34 miles, 1:53:27, 6.0 mph
Cooldown: 20 min walk
Music: Random
Perceived Exertion: 7 to 9 out of 10

Thoughts: Was supposed to run 12 miles, but the last uphill mile was too much for me, so I gave up. But I am still happy about my progress. Running through downtown was fun, although at the top of Lake Union, the climb up Stone Ave sucked.

Some minor foot pain, that persistant think in my arch, which endorphins always seem to take care of. At one point I stumbled a bit on odd pavement, forcing me to flex the arch in a harsh way, and the pain was intense for about 5 minutes. If I had the cash, I get an MRI. Oh well.

Route Map:

Location: Greenlake PLus
Weather: Coolish
Time: 8:29 am
Warmup: 5 min walk
Running: 6.53 miles, 1:00:33, 6.5 mph
Cooldown: 5 min walk
Shoetester Miles: 36.26
Music: Chevelle– Vena Sera
Perceived Exertion: 7.5 out of 10

Thoughts: Was supposed to be spped work, with laps and sprints and rests. Barely felt like getting out of the hosue at ball. But there’s the marathon that I paid, and the fact that I missed last Sunday. So I went out. Ran down to Greenlake, around the long side, down to 45th, back to the Greenlake, the short side, up to 100th, and stopped at about 97th. Very glad I did.

Location: Greenlake
Weather: Cool, with light breezes
Time: 6:34am
Warmup: 5 min walk
Running: 5.08 miles, 51:06, 6.0mph
Cooldown: 5 min walk
Shoetester Miles: 29.16
Music: CheveTool playlist
Perceived Exertion: 8 out of 10

Thoughts: A tough run, even though it was slow. I skipped last Sundays long run, on accou tof biking 200 miles the two days before. Finally go out there today, but couldn’t find a rythm. Goot hurt, and had to make a pit stop halfway along. Finally started feeling good about 4 miles in.

Location: RSVP, Seattle to Vancouver
Time: Friday 7 AM to Saturday 3 PM
Distance: 200 miles
Perceived Exertion: 9 out of 10

Thoughts: Go read August 18th of my main blog for a full synopis.

Location: Greenlake
Weather: cool enough
Time: 5:30 AM
Warmup: 5 min walk
Running: 5.14 miles, 48:25, 6.4 mph
Cooldown: 5 min walk
Shoetester Miles: 23.56
Music: Fatser playlist
Perceived Exertion: 8.5 out of 10

Thoughts: This was supposed to be a “tempo” run, with one mile of warm-up, 3 miles at 8:57 per mile, and then a cool down mile. I think was pretty close to the tempo pace, but man, it was tough. I mean, I have run faster than that before, but today was one of “those” days when everything feels heavy.

The title of this post references how running at 9:57 per mile and 8:57 per mile is a HUGE difference. I can only imagine what 7:57 or (gulp) 5:57 would be like.