Hon Wai Ho

This was the hardest hill workout that I have ever ran so far.  It started raining, so it was very difficult for us to see the road.  Also my sox and shoes were completely wet making my feet very heavy. 

I ran 7 miles in total yesterday.  It was supposed to be an easy run, but instead I tried to run the 2nd and 3rd mile at around 7:30 pace.  I felt really good, but I am not sure if it too much since today is my hard running day. 

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. 

Great workout.  I tried something new yesterday.  I ran my first mile as a warm up mile, then my second at around 6:45.  I rested for 1 mile then the ran another mile at around 6:45, then rested for another mile and ran under 7 for the next. 

Easy 9 miles run. 

This was a very good hill workout day.  I was able to finish the workout, and still felt great.

Great workout.  The weather was awesome, so we were able to push harder the second half of our run. 

Ran 6x400 and then finished off by completing 9 miles in total.

I was supposed to run 20 this day, but I felt really tired and my legs were giving up on me.  I think that this happend because I had a bad training week.

2 x 1 mile

4 x 800 plus warm up and cool down

This was a very tough week for me to train.  I was only able to work on speed day, and that was only for 4 miles.  I knew I was going to have a very hard time running my long run.  Therefore, I woke up at 3:15am so that I would be ready to run by 4:00am.  I was able to finish my 20 miles fine, however, I was very very tired.  My legs were hurting a lot, and my knees were killing me.  Also, I have been running with my Mizuno Inspire 3, and they are not such good shoes for me (also they have almost 300 miles already). 

I need to get new shoes.....

I was supposed to run 6x800/'s today.  However, it started raining pretty hard when I went outside my house so instead I ran 4x800's. 

Hill workout.  I was able to finish this workout.  However, I have been having some pain on the back of my left leg.  I am not sure what it is, but it got worse after the workout. 

I kept this run very simple tonight.  I had been having a lot of pain on the back of my left leg, so I didn't want to push too much.  Even though my leg had been feeling better, the pain started again after my workout.

This was my first run since I hurt my hamstring in my left leg.  It was really hard to go out and run again.  I was just trying to get my legs loose, so I ran really slow (about 10 minute mile pace) for 5 miles.  The first 3 miles were very tough.  I felt tired and I was worry about getting hurt again.  However, after the 3rd my I felt better, so I pushed for a little bit (9:30 mmp).  I finished with a cool down mile with my starting pace. 

Second run since my injury.  I thought that I felt better, so I ran a little bit faster (9 minute mile pace).  I think that this made it worse, since I feel some discomfort now.  I will rest tomorrow and Friday, and see how I feel for my Saturday long run.

Ran 8 miles at a very easy pace.  This is just to prevent further injury.

Ran 1 warm up mile at a pace of around 9, and then 3 miles below 8, then finished with a cool down mile of around 9.

I haven't been training as I should since my injury, and this week I hadn't ran at all since I got sick (flu).  I still haven't recover 100% yet, and I am still taking a lot of medication for my cold, but I still wanted to run this 10K.  I didn't have such a good time, since I had to stop a couple of times because I had a difficult time breathing.  I finished the race in 1:03.

Ran 4 miles, but did not feel so good after the run.  I am still getting over the flu, so it is difficult to run like this.  However, I need to start my training again since I am 10 weeks away from my first marathon.

According to my training program I needed to run 8 miles, but I felt too tired and was only able to complete 7. 

I ran 4 x 800's.  This was the first workout that I did since about a month and a half ago.  I felt really good after the workout, and did not feel too tired.

Ran 10 miles easy.  It was a very test to see if I am totally recovered from my injury and from the flu.  I felt good after the run, and during the run I felt OK as well.

Ran 10 miles at an average of 8:23 (including warm up and cool down miles).  I had some miles under 7:40, but most of the miles were around 8:00. 

First week of full training since my hamstring injury and flu simptoms.  I felt very tired towards the end of the long run (around mile 17), but I was able to finished. 

Ran with Jaime on the Turkey troat. 

Ran 8 miles at a pace of around 7:45.  This was my tempo workout.

Today was my easy run day.  Ran at an average of 8:30 pace including my warm up and cool down miles.  However, I ran the 3rd mile at 7:16 pace just to test myself.

Ran 6 x 800's.  I tried to keep my pace at 6:00.

Ran the West Palm Beach relay.  I was the first leg of the relay (8.7 miles).  I ran my miles at an average pace of 7:30.

Tempo workout.  Ran 6 miles at around 7:45. 

Easy run.  Ran 2 miles below 7:45.

Ran my first half marathon.  The race was in Weston, FL, and my time was 1:44:24.

This was a tempo workout.  I ran this including the warm up and cool down mile at a pace of 7:59.  I most of my miles were around 7:35, but I had 2 miles that I ran around 8:30.  Also I ran my 7th mile at around 7:10 pace. 

8x800's.  Ran by the Doral area.  Did not like the route too much since we had to cross too many intersections.

I ran really easy and relaxed on this long run.  I just wanted to complete the 20 miles.  

I didn't feel like running tonight, but I knew that I had to since my race is very close (January 24). It was raining and kind of cold, so that made it worse.  What I ended up doing was going to the gym and using their treadmill.  Ran 4 miles in total.  First mile as a warm up mile (around 9:45 pace) then the next two one 45 seconds faster than my marathon pace (I tried to keep my pace at 7:15), and finally my cool down mile.