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.