October 2004 Mileage

September 27th - October 3rd :

October 4th - October 10th :

Monday - 14.64 mi | Long run down Ward to Wornall then back (13.64mi) - 87:35 @ 6:25 avg - 45:01 out @ 6:32 pace, 42:34 back @ 6:18 pace.
Tuesday - 8.5 mi
Wednesday - 7.25 mi | AM 4 x 1200 @ race pace w/ 90sec rest
Thursday - 0 mi
Friday - 5 mi
Saturday - 13.11 mi | Carbondale Invite 8K = 26:45.04, 26th of 96. Head back to STL with parents.
Sunday - 6.5 mi | Easy run at Castlewood, then back to KC w/ Pat and Todd
- Weekly Total = 55 miles

October 11th - October 17th :

Monday - 14.14 mi
Tuesday - 6.07 mi
Wednesday - 11.5 mi | AM 7 x 800m @ 2:27-28 w/ 90sec rest
Thursday - 6.15 mi
Friday - 5 mi
Saturday - 13.88 mi | Chile Pepper 10K = 32:54.0 PR!, 126th of 254. 8K split of 26:16 PR!
Sunday - 7.83 mi | Minor park
- Weekly Total = 64.57 miles

October 18th - October 24th :

Monday - 6.04 mi
Tuesday - 10.28 mi | AM Mile blast = 4:45 (2nd), 4 x 300m w/ 90sec rest (4th one had much shorter rest, jumped in with the girls) - 50 | 49 | 46 | 48 splits
Wednesday - 6.14 mi
Thursday - 7 mi | AM 6 x 600m @ race pace w/ 90sec rest (1:57 goal) - 2:00 | 2:00 | 1:59 | 1:59 | 1:57 | 1:54 splits
Friday - 5 mi
Saturday - 6 mi | Help out with KC zoo run, 8 x 400m after in soccer fields @ 68-70 pace w/ 2 min rest - 68 | 66 | 67 | 67 | 67 | 67 | 67 | 68 splits
Sunday - 6.04 mi
- Weekly Total = 46.5 miles

October 25th - October 31st : Conference week - Oakland hosting

Monday - 4 mi | AM 6 x 400m @ pace w/ 3 min rest in spikes
Tuesday - 4 mi | PM 4 x 400m @ pace (74) w/ 400m jog rest in spikes
Wednesday - 3.5 mi | AM 3 x 400m @ pace (74) w/ 400m jog rest in spikes
Thursday - 3 mi | PM 2 x 400m @ pace (74) w/ 400m jog rest, no spikes
Friday - 2.5 mi | Easy run on course, then 1 x 400m stride
Saturday - 10 mi | Conference 8K = 28:01.0, 16th of 64. MUDDY!!! Felt heavy after first mile, more like a 90min run
Sunday - 6.77 mi
- Weekly Total = 33.77 miles