2 hours of easy running this morning. Calves seem fine.

Run/walk for 2 hours this morning and 20 min in the evening. The calf appears to be alright. I have been plagued by a calf strain for over 3 weeks and my training has been affected. I just crossed train on the bike and in the gym while waiting for my calf to heal. I only have 5 weeks before the Pasig River Marathon and I have doubts whether I can make the 5 hour cut off period.

40 minutes run (4-1 run-walk intevals). My right calf was still sore after running. Took Alaxan FR. Biked for 60 kilometers (Calinan and back). Calf felt better when I got back.

12 k tempo run in 1:24:30 this afternoon. Followed a new route - part of it along the bank of Davao river. As usual followed 9-1 run-walk intervals. Somehow, the Lunarglide Nike running shoes seems too soft and bouncy. The Boston Adizero was more firm and fast.
Change of plans re:marathon. I will be running the Philippine International Marathon (Run for Pasig River) which will be held on Nov. 8, instead of the QC International Marathon (Oct 18).

Speed Intervals - 10-13 kph, varied distance, mostly 2 min fast pace, 2 min slow-down, 1 min walk. Total distance - 10 k, total time: 1:04:06. Average heart rate - 134 bpm. Training effect - 3.1

After the run proceeded to the gym for weight-workout (back, shoulders, abs)

20 k in 2:17:09. TE: 3.1. Average heart rate: 126 bpm. Very easy, relax running (9-1 intervals). Running pace at around 9 kph.

Uphill interval in Ladislawa this morning. 10 minutes warm-up run, 5X8 intervals (40 min), 10 min cool down.
In the afternoon, weight training (abs, back, triceps).