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Longer run journal
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Long run notes
miles
date
Name for the run
General feeling
Injury feeling
Shoe
Heart rate notes
Pace/elevation notes
Nutrition notes
More body notes
1
17.96
10/5/2024
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
2
12.17
9/29/2024
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
3
13.13
9/11/2024
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
4
10.13
9/7/2024
diplo run club packet pick up
Nike infinity 4 (2)
5
13.15
9/4/2024
sick hmw
Nike infinity 4 (2)
9+ min/mile
huma gel pretty meh
6
13.59
8/28/2024
steady state for most of hmw
Nike zoom fly 5
almost 10 miles at 7-7:40
7
11.57
8/18/2024
ggp with ling
Nike infinity 4 (2)
8-9
chocolate gu was pretty good
knee bruised
8
14.4
8/11/2024
iphone 7 first run
Nike infinity 4 (1)
felt easy running around 8:30
9
28.25
7/28/2024
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
10
15.98
7/14/2024
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
11
20.01
7/6/2024
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
12
10.28
7/2/2024
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
13
18.97
6/9/2024
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
14
10.19
5/29/2024
park and cliff house hill and then geary to arsicault
Nike infinity 4 (1)
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
15
15.1
5/18/2024
SFO to home
Nike infinity 4 (1)
krispy kreme, one exodraw no refill
knee pain, feels like left IT band
16
10.41
5/16/2024
through bugs in oakville
Nike infinity 4 (1)
<8 throughout
one exodraw no refill
17
10.12
5/15/2024
missisauga river and road
Nike infinity 4 (1)
close to 8 but <8 throughout
one exodraw no refill, some bites of pasta before
18
11.54
5/13/2024
monday morning marina miles
Nike infinity 4 (1)
one exodraw refill, madeleine before
19
13.64
5/12/2024
half fitness test
Nike zoom fly 5
165+ throughout basically
7:30 throughout!
one gel, bread before, some salt tabs, one exodraw refill
20
13.2
5/7/2024
marina then ggp back
Adidas adizero SL
pushed for 8:30 pace, was tough, lots of elevation
madeleine before, exodraw with one refill
21
19.62
5/5/2024
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
22
12.27
5/2/2024
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
23
15.84
5/1/2024
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
24
12.04
4/30/2024
to dumbo and back
Nike infinity 4 (1)
weird right knee weaknes feelings again - not painful ever
25
12.9
4/28/2024
prospect park
Nike infinity 4 (1)
hit a nice cruising zone right at the end, some random right knee weaknes feelings
26
10.79
4/27/2024
central park
Nike infinity 4 (1)
27
16.31
4/25/2024
west side highway
Nike infinity 4 (1)
flat, right around 9 for most of it
handheld water bottle with a couple refills, 1.5 gels
28
12.4
4/22/2024
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
29
19.08
4/20/2024
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
30
11.73
4/19/2024
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
31
13.33
4/17/2024
camel art
Nike infinity 4 (1)
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
32
10.5
4/15/2024
end of park and back
Nike infinity 4 (1)
regular flatness
cookie and coffee
was tired, not food, dead by the halfway point of getting a cookie and coffee
33
14.78
4/13/2024
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
34
26.28
3/31/2024
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
35
18.68
3/17/2024
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
36
13.2
3/10/2024
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
37
15.52
2/25/2024
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
38
10.82
2/18/2024
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
39
10.78
2/11/2024
Im insane
Adidas adizero SL
140-165 range, 145 stable, 142 total elapsed average
One break halfway through, annoying hills, 10:15 ish
40
13.48
1/27/2024
Over the bridge half
Adidas adizero SL
No breaks really, some hills, 10:10
Had one gel
41
12.14
1/13/2024
foster city
Adidas adizero SL
No breaks really, flat, 10:05
not ready, ended up parched, lots of knee pain
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