Hon Wai Ho

This was my long run for the week.  It was a very good run.  I started running a little slow (around 9:15 pace), but after the second half I did negative splits and tried to run a little faster (around 7:00 - 7:30 pace).  I was able to finish my 14 miles, but nevertheless it was very tough. 

Hill and trail work out.  This was a very good day.  The weather was perfect about 85 degrees, and 2 other guys that I was running with were pushing a lot so I had to step it up a little bit more than usual.  At the end I felt great.

Ran inside the development.  It was kind of difficult since there were a lot of cars backing in and out of their houses. 

Today we tried something totally new and also today was the first time that I have ever ran 16 miles.  I run my long runs with a group of people that have water stops around every 3 miles or so, however, today they went to run at another spot.  Therefore, there were no water stops.  (I had to carry my own water).  Anyway, I ran 11 miles none stop for the first time in my short running life.  I felt great, however, after mile 14 my body and mind started to give in.  Luckly I train with an excellent runner and he kept me going all the way so that I could finish my miles.  Nevertheless, it was a very good run. 

Ran hills today.  Although we ran in the same park, we tried another routine.  It was very tough, but I love running hills since I really feel my legs burning.

Today was a very bad day for me.  In my training program it said that I needed to complete 18 miles today, but I was not able to.  I felt very tired and my legs started to cramp.  I think that it was because I didn't run much during the week.  My wife was sick so I had to take care of my son and therefore I was not able to put in the miles that I needed. 

Today was an easy workout.  I had to run 4 miles in total.  I first mile was a warm up mile, then the second mile was a little bit faster than MP which I ran that mile at around 6:55.  After the second mile I ran 400 m to recover then the third mile was around 7:05 or something like that.  Finally I ran my cool down mile.  It was a challenge since I was very tire from working all day because I started running at around 10:30 pm.

This was supposed to be an easy run.  I ran 8 miles at around 9 minute pace.  However, I ran two miles at around 7 mile pace.  It was a good running night.

This was a very good hill workout.  I felt very tired towards the end, but I was able to tough it out and finish my workout. 

Enjoyed this long run. 

This was an easy run.  The first mile was a warm up mile, then my next three were a little faster (around 7 - 7:30), and finally my last mile was a cool down mile.

Ran most of my miles in the sidewalk.  I was kind of afraid to run on the road since there had been so many accidents.  Anyway, it was a good easy 8 mile run.

I made too many mistakes on this run.  I started too fast and I couldn't finish at the same intensity.  Also I did not carry water, so I felt very tired and dehydrated. 

I felt great after this run.  Last time I tried to run 18 miles I had to stop at 17 and I felt very very tired.  I think what helped me this time, was that I had a great training week.