June 27th - July 3rd : Fair Saint Louis 10K Sunday

• Monday - 5.02 mi | Castlewood run w/ Laura (5.02mi loop) AM - ??:?? @ ?:??avg - 8:15|7:25|3:54(.51)|7:05|7:20|3:45(.51) splits WORK = 12-9pm
• Tuesday - 11.01 mi | Noon run @ Rockwood Reservation (5.25mi loop) - ??:?? @ ?:??avg - 6:56|7:57|7:18|6:49|6:32 splits, Run from Fleet Feet w/ Laura and Mike (5.77mi loop) PM - 41:27 @ 7:11avg - 7:35|7:25|7:11|7:00|6:52|5:24 splits
• Wednesday - 0 mi | WORK = 12-9pm *Back spasms at work today, painful
• Thursday - 9.54 mi | Castlewood run (9.54mi loop) AM - 60:42 @ 6:21avg - 7:03|6:29|6:51|6:54|5:43|6:43|4:56|6:32|6:15|3:16 splits WORK = 12-9pm
• Friday - 9.14 mi | WORK = 10-7pm Castlewood/Deer Creek run (9.14mi loop) PM - 62:03 @ 6:47avg - 7:00|8:36|6:40|6:25|6:31|6:48|6:34|6:12|6:22|0:55 splits
• Saturday - 4.46 mi | Castlewood run (30min run) AM - ??:?? @ ?:??avg - 7:12|6:15|1:33(.23) out, 6:09|6:51|1:03(.23) back splits WORK = 12-9pm
• Sunday - 15.76 mi | Fair STL 10K (11.22mi), Grants Trail w/ Jeff (4.54mi loop) PM - 28:50 @ 6:21avg - 6:52|6:30|1:37(.27mi) out, 6:14|6:07|1:30(.27mi) back splits (Jeff road his bike alongside me)
  • Weekly Total = 54.94 miles

July 4th - July 10th :

• Monday - 4.45 mi | Castlewood run w/ Mike (4.45mi loop) AM - 36:27 @ 8:11avg - 8:59|9:37|7:48|6:57|3:06 splits WORK = 11-6pm
• Tuesday - 11 mi | See chiropractor AM, Creve Coeur Lake run (to Katy trail and back loop) PM - 69:56 @ 6:21avg - 6:33|6:11|6:09|6:16|6:14|6:22|6:26|6:11|6:35|6:49|6:10 splits (needed to use restroom @ mile 9-10)
• Wednesday - 0 mi | WORK = 12-9pm
• Thursday - 6.89 mi | WORK = 12-9pm QT loop w/ Mike PM - 49:35 @ 7:11avg - 7:58|7:03|7:07|6:58|7:14|6:55|6:20 splits
• Friday - 8 mi | WORK = 10-7pm Run to Queeny Park from home and back PM - 51:59 @ 6:29avg - 7:01|6:44|6:45|6:20|6:18|6:19|6:24|6:08 splits
• Saturday - 0 mi | WORK = 11-8pm
• Sunday -  10.5 mi | Castlewood run AM on loop, no garmin
  • Weekly Total = 40.84 miles

July 11th - July 17th :

• Monday - 0 mi | WORK = 12-9pm
• Tuesday - 10.14 mi | WORK = 12-9pm Run w/ Mike (Ries loop) PM from apt - 70:05 @ 6:54avg - 7:32|7:09|7:00|6:58|7:08|7:05|6:36|6:34|6:41|6:32|0:50 splits
• Wednesday - 8.02 mi | Waterford West Apt loop AM from apt - 50:37 @ 6:18avg - 6:59|6:27|6:12|5:50|6:23|6:24|6:02|6:13|0:07 splits WORK = 12-9pm
• Thursday - 11 mi | Schoetler loop (9.68mi) from MHS PM with extra on the track - 61:37 @ 6:21avg - 6:32|6:30|6:21|6:11|6:02|6:10|6:34|6:23|6:29|4:25 splits
• Friday - 4.10 mi | WORK = 10-7pm Creve Coeur Lake loop PM - 25:21 @ 6:10avg - 6:56|6:08|6:02|5:41|0:34 splits
• Saturday - 5.84 mi | Eureka run w/ Mike and Laura AM - 37:52 @ 6:29avg - 7:51|6:37|6:30|6:09|5:56|4:49 splits WORK = 11-8pm
• Sunday - 10.9 mi | WORK = 10-6pm Green Rock trail at Rockwood's (VERY hilly) PM - 88:14 @ 8:05avg
  • Weekly Total = 50 miles

July 18th - July 24th :

• Monday - 8 mi | Target loop (7.63mi) PM w/ Mike and Caleb - 51:15 @ 6:43avg - 7:16|6:54|6:46|6:33|6:40|6:25|6:50|3:51 splits
• Tuesday - 0 mi | WORK = 10-7pm Off day - ankles really bothering me from Sunday's run (lots of twists and sprains), rest them for today
• Wednesday - 12.21 mi | WORK = 12-9pm Woerther loop (extended Ries loop) PM after work - 81:16 @ 6:39avg - 7:10|6:51|6:31|6:38|6:35|6:32|6:34|6:52|6:39|6:30|6:23|6:47|1:14 splits, stopped for water @ 9.75mi, HUMID out!
• Thursday - 10 mi | Wildhorse loop (9 mi) + mile on track after - 59:56 (9mi) @ 6:39avg - 7:01|6:47|6:45|6:41|6:35|6:36|6:36|6:30|6:25 splits, water bottles at 3mi and 6.34mi into run
• Friday - 4.21 mi |WORK = 11-8pm Run loop around apt complex w/ Mike PM - ??:?? @ ?:??avg - 7:46|6:54|6:45|7:00|1:34 splits
• Saturday - 10 mi | Forest park run w/ Mike and Emily (Emily in road race) WORK = 11-8pm
• Sunday - 9 mi | WORK = 10-7pm Creve Coeur run w/ Mike (ran 5.6mi w/ me, I took longer way back) - 58:46 @ 6:31avg - 7:10|6:41|6:44|6:31|6:26|6:16|5:58|6:27|6:33 splits [4.46mi @ 30min]
  • Weekly Total = 53.42 miles

July 25th - July 31st :

• Monday - 10 mi | 4mi threshold on track (5:47|5:46|5:45|5:32), Cool down loop (4.5mi) - 31:33 @ 7:00avg - 7:12|6:51|7:13|6:59|3:18 splits
• Tuesday - 7 mi |WORK = 10-7pm YMCA run from Fleet Feet w/ Mike PM (rain) - 48:48 @ 6:58avg - 7:28|6:54|6:59|7:12|6:47|6:28|7:00 splits
• Wednesday - 0 mi
• Thursday - 11 mi | WORK = 10-7pm 3mi threshold (5:39|5:23|5:20) PM, Cool down w/ Mike on Lix loop (6.52mi + track) - 46:27 @ 7:07avg - 7:52|7:50|6:57|6:56|6:43|6:18|3:51 splits
• Friday - 14.17 mi | WORK = 12-9pm Best Buy loop from apt PM - 95:33 @ 6:44avg - 7:05|6:48|6:43|6:54|6:55|6:57|6:58|6:43|6:32|6:37|6:44|6:31|6:30|6:30|1:06 splits
• Saturday - 0 mi | WORK = 12-9pm
• Sunday - 17.71 mi | WORK =11-8pm Bluebird loop from apt w/ Mike and Laura (ran 5.25mi w/ me before splitting off for their 8mi loop) PM - 1:59:48 @ 6:45avg - 7:29|6:58|6:49|6:56|7:07|6:50|6:29|6:45|6:41|6:44|6:52|6:19|6:35|6:26|6:42|6:01|7:01|5:04 splits
  • Weekly Total = 59.88 miles

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