This is my first full week in Iwakuni. I backed off of my long run because I was feeling it in my back bad. I have handled my calf pain with allot of massage, but out of my own, away from Okinawa, I can't get a good massage for my back. I am trying to stretch, exercise, and self massage, but it just takes time. It finally felt OK by Friday.

This means my Wednesday workout was sub-par, I ran 5 miles on the track at 6:30 pace but ran 1k 9 seconds slow in 4:09. I recovered on the last. Saturday's workout was improved. I was to run 2k times 3. I ran 7:15, 7:15, and 7:01. The goal was 3:40 pace but maybe it should have been 3:30 per 1000m.

I also discovered the lights are not locked up at the track so I can turn them on. I'll stop by on Tuesday to confirm this. This will be good so I don't have to make it to the track in the afternoon.

Runs
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20090111 10:05 6.7 miles - 1 Lap of the MCAS Iwakuni Perimeter and an extra run to get my key when locked out - 59 min.
20090112 17:00 5.6 miles - 1 Lap of the MCAS Iwakuni Perimeter - 46 min.
20090113 07:30 3.6 miles - Down the seawall 15 minutes and back - 32 min.
20090113 18:46 5.6 miles - 1 Lap of the MCAS Iwakuni Perimeter - 50 min.
20090114 14:00 5.0 miles - Sub-Tempo run on the track at 6:30 pace
20090115 12:00 5.6 miles - 1 Lap of the MCAS Iwakuni Perimeter - 48 min.
20090116 11:00 5.7 miles - 1 Lap of the MCAS Iwakuni Perimeter - 51 min.
20090116 21:00 6.7 miles - Cocoichibanya run plus extra - 61 min.
20090117 17:40 8.51 miles - 3x2k plus long jog to and from track - 88 min.

I have started workouts for the Okinawa Marathon. I still haven't burned off the extra weight I put on during my injury over the summer. So, I will try to turn my time in Iwakuni into a training camp. The first week was impacted a little by travel and I missed 2 days of running but still managed an increase in mileage. 50 is a good start.

Runs
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20090104 16:50 19.6 miles - Long seawall run
20090107 18:54 4.5 miles - Coco Ichibanya run, first run in Iwakuni
20090108 16:50 11.3 miles - 2 Laps of the MCAS Iwakuni Perimeter
20090109 10:50 5.04 miles - Yamada Denki run, same route to Coco's
20090109 19:50 5.43 miles - 1 Lap of the MCAS Iwakuni Parimeter
20090110 15:00 5.07 miles - Sub-tempo run on track, cold and windy, 6:09 pace

2009 is here. I made a great realization on my run the night of New Year's Eve, I love to run. So even though I am struggling with some leg and back pain, I'll avoid injury to keep running.

I would really like to keep a better log. So this year I'll try weekly updates as my main source of input.

Runs
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20090101 14:30 4.8 miles - Ginowan local-loop
20090102 18:30 9.9 miles - Will's to Gate 2

Evening Run

I waited until 4:30 to start my run. I waited all day for the sun to cool off a little and get on with a long run. I set out for 20 miles and took the seawall course all the way down from my house to the Naval Kadena area. Since I was on duty for work I had my cellphone with me and as I was nearing Navel Kadena I gave my friend Dave a call. He joined me for a run around his area. This was just the boost I needed to finish the run.

I took 600 yen with me on this run. It was just the right amount. I occasionally filled up the PET bottles with water at local fountains but I used up all the money at 100 yen machines on the way. The run was perfect although I didn't find my rhythm like I did in the marathon the week before until the last 5 miles.

The 20 mile run took 3 hours and 18 minues.

I had a busy day and didn't get my run in. This means I only ran 48 miles this week. But that is a good turn around from the past 5 months.