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Longer run journal
Long runs = over 10 miles but if I took a long break then dont count it
Days since last long run:
5 days
2025
Refresh Strava data in this doc
Long run notes
Year
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Open in Strava
miles
date
Days between long runs
Name for the run
General feeling
Injury feeling
Shoe
Heart rate notes
Pace/elevation notes
Nutrition notes
More body notes
Strava
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14.769/17/2025
11 days
Strava
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11.489/6/2025
13 days
Nike streakfly 1
Strava
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13.158/24/2025
8 days
Santa Rosa half
Puma fast R3
180 plus basically all second half, avg 180
6:37
Can o beans and cookie and coffee and maurten bar before, maurten 160 and sis gel during, c90 drink mix during
Strava
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14.318/16/2025
7 days
Marina long
New Balance SC elite 3
Tried to push to mp at start but failed and easy throughout after
Strava
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16.768/9/2025
27 days
6xstowe lake moderate within 16 miles
New Balance SC elite 3
7:15 for the 6 moderate
Strava
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11.167/13/2025
19 days
Three mile pickup
Puma deviate nitro 2
Strava
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10.46/24/2025
2 days
10x1k
Nike alphafly 3
3:47, 3:47, 3:45, 3:47, 3:48, 3:49, 3:47, 3:46, 3:35, 3:37, mostly jogging 400m rest
Strava
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12.576/22/2025
7 days
ggp with vert
Nike streakfly 1
Strava
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14.246/15/2025
8 days
ggp with late 3 mile pickup
Saucony endorphin pro 3
3 mile pickup at 10 miles was around 7:10 per mile
Strava
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12.496/7/2025
6 days
embarcadero to bridge and back
Asics gel nimbus 25
just easy
Strava
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10.66/1/2025
21 days
Beside escape from alcatraz
Asics novablast 4
Easy throughout at around 8 minute pace
Strava
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14.355/11/2025
7 days
janice to home the loooong way
Asics novablast 4
very easy
Strava
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13.195/4/2025
7 days
Vancouver half
Saucony endorphin pro 3
1:28:55
Maurten caf drink mix and non caf gel at 7 miles, timbits and other random things for breakfast
Pee before
Strava
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26.384/27/2025
7 days
big sur marathon
New Balance SC elite 3
3:20:48
garlic bread and pretzel peanut butter and dried mangos after waking up, neversecond bar right before, 2 maurtens, 2 neversecond gels, 1 maurten caf, lost one gel, neversecond drink mix
mile 2 pee, overcame various twinges
Strava
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10.44/20/2025
26 days
run to janice then back, total more like 15 but long break
Saucony ride 16
run back sucked
Strava
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10.083/25/2025
16 days
5am after europe
Nike infinity 4 (second pair)
145 average but fluctuations, 150-160 block, then 130-145 block, then 150-160 block, then 165+ pickup, then back down
8:35 elapsed, 9th mile pick up to 7:30 or so
nothing
feel good
Strava
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10.853/9/2025
7 days
Another 3 2 1
New Balance SC elite 3
7:04 6:50 6:19
Strava
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13.163/2/2025
22 days
Napa half
Adidas adizero adios pro 3
171 average, mostly above 170 for first 6 then under 170 for 4, then 180+ for 3
Net downhill some rolling hills. 6:45 for 6, 6:40 for 4, 6:30 for 3, average 6:38 for 1:26:53
Carb load before with four meals day before and then two days before was just lots of carbs. Day of was 3 fig bars in the morning, maple syrup. Then caffeine precision hydration gel 45 minutes before. During I had a drink mix in handheld and had 1 gel I forget when.
Strava
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11.692/8/2025
13 days
8mi tempo
New Balance SC elite 3
7:15 pace
precision hydration gel only, no water
pretty good, just out of shape
Strava
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15.711/26/2025
8 days
3x3x400,1200
New Balance SC elite 3
172 average bpm, 180+ during reps basically
seems like my top end speed needs work on tired legs
maurten 160 drink mix honestly not bad, mages salted egg yolk cookies
feeling pretty good, just sore
Strava
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13.251/18/2025
17 days
92 minute half marathon fitness test
New Balance SC elite 3
7:06 across the half, got 1:33 ish, not completely flat course, my threshold pace is probably around 7
maybe slight niggles on inner shins
Strava
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12.431/1/2025
88 days
to end of ggp
Nike zoom fly 5
sore legs from workout, some tightness in lower legs
Strava
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17.9610/5/2024
6 days
kathy bday
Asics gel nimbus 25
at mile 14+ did 3 x 1 mile, 0.5 mile walking/jogging rest. 6:35 7:29 7:21
two frozen waffles before, precision hydration chew pack before faster reps
right shin felt not bad but not great
Strava
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12.179/29/2024
18 days
comeback run to polo field and some walking
Asics gel nimbus 25
hit 6:30 and 6:23 on 2x mile with about 90 seconds stationary rest between
twinkie, walking for some juice and coffee
Strava
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13.139/11/2024
4 days
marina hmw 3 2 1
Nike zoom fly 5
7:14 7:40 7:33
7:06 7:35
6:33
Rest 8+, walked up hill
twinkie and yogurt before, 1 water bottle 1 twinkie during
Strava
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10.139/7/2024
3 days
diplo run club packet pick up
Nike infinity 4 (second pair)
Strava
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13.159/4/2024
7 days
sick hmw
Nike infinity 4 (second pair)
9+ min/mile
huma gel pretty meh
Strava
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13.598/28/2024
10 days
steady state for most of hmw
Nike zoom fly 5
almost 10 miles at 7-7:40
Strava
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11.578/18/2024
7 days
ggp with ling
Nike infinity 4 (second pair)
8-9
chocolate gu was pretty good
knee bruised
Strava
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14.48/11/2024
14 days
iphone 7 first run
Nike infinity 4 (first pair)
felt easy running around 8:30
Strava
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28.257/28/2024
14 days
SF marathon
Saucony endorphin pro 3
3:20:49
one gel before race, 6 gels during, breakfast was toast and oatmeal, had coffee and some baja blast
Poop + cramps
Strava
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15.987/14/2024
8 days
3xggb
Nike zoom fly 5
160-175, lots of fluctuating because of breaks
6:35-7:15 on ggb
Pastries before, half a mini Gatorade before, water exodraw with one refill, one caf gel
Lower legs feel slightly off but not really, feeling pretty good
Strava
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20.017/6/2024
4 days
20mi peak workout 3x 5mi @ MP+
Saucony endorphin pro 3
mostly 150-170 (mostly 160-170), some stretches one stretch hitting 180s, some spikes >175
rolling hills, ggp, close to 7 when on, close to 9 when off
Pasta leftovers before, exodraw with Gatorade then one water refill, two caf gels, 4 salt stick tabs, 10 sour patch kids
Left soleus still feels tight
Strava
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10.287/2/2024
23 days
morning marina 9@ MP ish
Nike zoom fly 5
some 160 then up to 170 mostly after the hills
7:30 - 8:15 range, only went above 8 when sections had hills, flats were all closer to 7:30
one exodraw
left calf soreness
Strava
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18.976/9/2024
11 days
3x 5mi @ MP+
Nike zoom fly 5
rolling hills, ggp, <7:30 when on
salmon toast before, exodraw with gatorade, one exodraw refill, one caf gel, one regular gel, 5 electrolyte tabs
left IT band knee pain
Strava
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10.195/29/2024
11 days
park and cliff house hill and then geary to arsicault
Nike infinity 4 (first pair)
7:30 to 8:30 mostly except for hill, i think i couldve continued that pace if my knee held out
one exodraw no refill, couple cookies before
left IT band knee pain continues
Strava
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15.15/18/2024
2 days
SFO to home
Nike infinity 4 (first pair)
krispy kreme, one exodraw no refill
knee pain, feels like left IT band
Strava
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10.415/16/2024
1 day
through bugs in oakville
Nike infinity 4 (first pair)
<8 throughout
one exodraw no refill
Strava
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10.125/15/2024
2 days
missisauga river and road
Nike infinity 4 (first pair)
close to 8 but <8 throughout
one exodraw no refill, some bites of pasta before
Strava
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11.545/13/2024
1 day
monday morning marina miles
Nike infinity 4 (first pair)
one exodraw refill, madeleine before
Strava
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13.645/12/2024
5 days
half fitness test
Nike zoom fly 5
165+ throughout basically
7:30 throughout!
one gel, bread before, some salt tabs, one exodraw refill
Strava
0000
13.25/7/2024
2 days
marina then ggp back
Adidas adizero SL
pushed for 8:30 pace, was tough, lots of elevation
madeleine before, exodraw with one refill
Strava
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19.625/5/2024
3 days
homer
Adidas adizero SL
two caf gels, one regular gel, exodraw with a couple refills, 5 salt stick tabs
had to pee after first 8 or so
Strava
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12.275/2/2024
1 day
panhandle and park x 2
Adidas adizero SL
<9 for first half, joined up with will for 10ish, just flat in the park
none, was really hungry by the end
Strava
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15.845/1/2024
1 day
100x100m sprints, 100m jogging between
Brooks launch 9 GTS
flat after getting to kezar, under 9 overall including the warmup and getting there
fig bar halfway, handheld water once refilled, muscle milk at end
weird right knee weaknes feelings again - not painful ever
Strava
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12.044/30/2024
2 days
to dumbo and back
Nike infinity 4 (first pair)
weird right knee weaknes feelings again - not painful ever
Strava
0000
12.94/28/2024
1 day
prospect park
Nike infinity 4 (first pair)
hit a nice cruising zone right at the end, some random right knee weaknes feelings
Strava
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10.794/27/2024
2 days
central park
Nike infinity 4 (first pair)
Strava
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16.314/25/2024
3 days
west side highway
Nike infinity 4 (first pair)
flat, right around 9 for most of it
handheld water bottle with a couple refills, 1.5 gels
Strava
0000
12.44/22/2024
2 days
Clay st then park
Adidas adizero SL
Up hill for lots of clay then down one big hill then ggp, 8-9 for most, then 10-11 for 3 miles ish
one gel, handheld water with one refill
right quad cramp, some stitch too initially, maybe pushed it too hard at first
Strava
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19.084/20/2024
1 day
stow lake physical 100 and run with july then home
Adidas adizero SL
bit of speed training for 3 miles or so, slow for another 5 miles, otherwise 8-10 i think
half bagel and cream cheese before, 2 gels, some electrolyte tabs, lots of water and thats all i think
right quad cramp
Strava
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11.734/19/2024
2 days
morning over the bridge and back
Nike zoom fly 5
downhill lovers lane then up to bridge then downhill lincoln blvd, generally 8-9
gel, water, electrolyte tabs is all i think
downhills made me feel some knee twinges
Strava
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13.334/17/2024
2 days
camel art
Nike infinity 4 (first pair)
kinda hilly in the sunset
handheld water bottle and some donut holes and a caf gel
pretty rough had to slow down lots of times
Strava
0000
10.54/15/2024
2 days
end of park and back
Nike infinity 4 (first pair)
regular flatness
cookie and coffee
was tired, not food, dead by the halfway point of getting a cookie and coffee
Strava
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14.784/13/2024
13 days
across the bridge down the hill and back up
Adidas adizero SL
lots of hills, pace mostly around 9
gels at 5s, electrolyte tabs at 3s, handheld water bottle refilled a couple times plus a gatorade
only thing that was burdensome was my left foot falling asleep going up to the bridge from the sf side
Strava
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26.283/31/2024
14 days
will bday marathon
Brooks launch 9 GTS
135 for slows, 155 for faster
flat, nonstop, 10-11:30 3 miles every so often, otherwise 8s and 9s, total elapsed 10:24
banana n toast before, 3 gels, 3 donut holes, lots of salt tabs, maybe another banana
pain at 22 ish all over, left knee pain at end, left hip bad, right inside achilles bad, left arch bad, idk all bad
Strava
00000
18.683/17/2024
7 days
to sf marathon start then skip the bridge to do more ggp
Brooks launch 9 GTS
150-170 for first half, 140-160 for second half, 150 elapsed average
negative split 10s to 9s, hills mostly in first half
peanut butter toast breakfast, 5 electrolyte tabs, two small waters + handheld + small gatorade, 2 maurten 100, 1 maurten 100 caf
left achilles a little tight at end, knee felt a bit worrisome at start but never locked up, balls of the feet also were starting to hurt
Strava
0000
13.23/10/2024
14 days
over the bridge and back home
Brooks launch 9 GTS
140-160, 146 elapsed average
constant 10, up hill then downhill to the bridge then flat for a while then lyon street steps then flat for the rest
small water, fig bar at half way point, refill of water and some extra squirts
Strava
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15.522/25/2024
7 days
Tiburon
Adidas adizero SL
140-165 range, 150 stable, 146 total elapsed average
Break after warmup to meet kathy then no breaks really, moderately flat, 10:40
Peanut butter toast breakfast, 3 gels, 1.5L water, electrolyte tabs
Strava
00000
10.822/18/2024
7 days
GGP → lands end and presidio
Brooks launch 9 GTS
warmup to meet kathy then no breaks really, massive hill, 10:15 ish
No breakfast, not enough water, one gel, some electrolyte tabs
Strava
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10.782/11/2024
15 days
Im insane
Adidas adizero SL
140-165 range, 145 stable, 142 total elapsed average
One break halfway through, annoying hills, 10:15 ish
Strava
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13.481/27/2024
14 days
Over the bridge half
Adidas adizero SL
No breaks really, some hills, 10:10
Had one gel
Strava
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12.141/13/2024
-
foster city
Adidas adizero SL
No breaks really, flat, 10:05
not ready, ended up parched, lots of knee pain
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