Workout for Week of Nov 7th to Nov 10th. Total 29 Miles

Monday.  5 Miles Easy.

Tuesday. 16-20 Miles.

Wednesday. Rest.

Thursday.  8 Miles Tempo. Total 10 Miles.

Friday-Sunday. Rest

Workout for Week of Oct 31st to Nov 6th. Total 33 Miles

Monday. 6 Miles Easy

Tuesday. 5X1k Repeats. Total 7 Miles.

Thursday. 5 Miles Tempol Total 7 Miles.

Saturday. Race. Parkway Half Marathon 13.1 Mile. Finish time 1:35:25

Workout for Week of Oct 31st to Nov 6th. Total 33 Miles

Monday. 6 Miles Easy

Tuesday. 5X1k Repeats. Total 7 Miles.

Thursday. 5 Miles Tempol Total 7 Miles.

Saturday. Race. Parkway Half Marathon 13.1 Mile. Finish time 1:35:25

Workout for Week of Oct 24th to Oct 30th. Total 46 Miles

Monday. 4 Miles East.

Tuesday. 4 x (800m, 1 min rest, 800m) with 4 min rest b/t sets. Total 7 Miles

Wednesday. Rest

Thursday. 5 Miles Temp. Total 7 Miles

Friday. 4 Miles Easy

Saturday. 18 Miles

Sunday. 6 Miles Easy

Workout for Week of Sep 26th to Oct 2nd. Total 52 Miles

Monday. Bike for 10 Miles

Tuesday. 6X1Mile. Total 10 Miles.

Wednesday. Rest

Thursday. Tempo 9 Miles. Total 11 Miles

Friday. 6 Miles Easy.

Saturday. 17 Miles

Sunday. 8 Miles.

Workout for Week of Sep 19th to 25th. Total 45 Miles

Monday. Walk 2 Miles

Tuesday. 5X1K Speed Workout. Total 6 Miles. Feel a little bit better

Wednesday. Rest.

Thursday. 6 Miles Tempo. Total 9 Miles.

Friday. 6 Miles Easy.

Saturday. 15 Miles. Average pace 10:30.

Sunday. 9 Miles Easy. Average pace 9:30.

Let's see whether I can finish those miles this week.

It's a great week for recovery. Not sure how it goes after I run a little bit faster next week.

Workout from Sep 12th to Sep 18th.

I ran much slower Marathons for the San Francisco and Santa Rosa, mainly due to ITBS.
I thought the pain was from the hill run at big sur marathon in April. But it turned out ITBS
on the right leg. I felt the pains only during the runing. And for both marathons, I felt after mile 18 or 20th(though I felt at early miles, but it did not affect my pace too much). And starting yesterday,
I used foam roller to apply to apply to my right leg twice a day.

I ran 11 miles Saturday at the pace around 11:30 this Saturday. Still did not feel good, but the
pain come and go, maybe this is a good sign that the pain will be gone forever.

I plan to run 4 miles per day this week, except I may run a little bit faster for Thursday morning workout. And I will run around 13 miles at pace around 10:30 to 11:00.