August 1st - August 7th : Jeff's bachelor party this Thursday, XC Kick-Off race Saturday

• Monday - 4.14 mi | WORK = 10-7pm Castlewood run easy PM - 29:35 @ 7:08avg - 7:40|6:53|0:29 out @ 15:02 (7:15avg); 6:55|7:13|0:25 back @ 14:33 (7:01avg) splits
• Tuesday - 12.85 mi | Creve Coeur Lake loop AM (6.23mi) - 41:11 @ 6:36avg - 6:48|6:36|6:31|6:37|6:34|6:36|1:29 splits; 3 mile threshold PM (5:45|5:34|5:30 = 5:36avg) w/ Mike (ran last 2 mi with me), 2.62mi cool down - 19:23 @ 7:23avg -  7:27|2:33 out 1.31mi @ 7:38avg, 5:25(.69mi)|3:58(.62mi) back @ 7:09avg
• Wednesday - 5 mi | WORK = 12-9pm Run w/ Nate @ MHS track after work pacing him on run, then added more later in evening
• Thursday - 9.09 mi | Katy Trail St. Charles Noon - 59:29 @ 6:32avg - 7:15|6:35|6:38|6:26|6:32|6:32|6:20|6:23|6:14|0:34 splits; Jeff bachelor party evening
• Friday - 4 mi | WORK = 11-7pm Easy pre-meet run, not timed
• Saturday -13.3 mi | XC Kick-Off 5K AM; Run w/ Nate @ MHS track PM pacing him, follow up w/ Wilson loop after (3.30mi) - 22:58 @ 6:57avg - 6:54|7:10|6:57|1:57 splits
• Sunday - 7.14 mi | WORK = 11-8pm  Big Bend and back w/ Mike PM - ??:?? @ ?:??avg - 7:22|7:01|6:58|3:48(.57mi out)|6:46|7:04|6:35|3:54(.57 back) splits
  • Weekly Total = 55.52 miles

August 8th - August 14th : Jeff and Brandi's wedding Friday!

• Monday - 6.58 mi | WORK = 12-9pm  Old Baxter loop w/ Mike PM - 45:02 @ 6:50avg - 7:24|6:52|6:57|6:51|6:29|6:32|3:57 splits
• Tuesday - 10.01 mi | WORK = 10-7pm  MHS practice 7:30pm, 4 mile threshold (5:49|5:42|5:42|5:39) then w/ Mike on cool down for 5.01mi - 34:48 @ ?:??avg - 7:42|7:06|6:51|6:29|6:38|0:02 splits
• Wednesday - 6 mi | Easy run @ Castlewood
• Thursday - 8.43 mi | WORK = 11-7pm  MHS practice 7pm, Henry out and back loop w/ Mike - ??:?? @ ?:??avg - 7:33|6:52|6:36|6:34|6:28|6:03|6:25|6:33|2:38 splits
• Friday - 6.5 mi | Easy run @ Castlewood.  WEDDING @ 6:30pm!
• Saturday - 8 mi | WORK = 10-7pm
• Sunday - 14.23 mi | WORK = 11-8pm
  • Weekly Total = 60.75 miles

August 15th - August 21st :  MHS starts school Wed, practices now at 3:20, right ankle pain Tues night!

• Monday - 17 mi | Henry/Shop 'N Save loop from apt loop (12.91mi) Noon...RAIN! - 84:06 @ 6:30avg - 6:56|6:43|6:38(1.01mi)|6:07|6:12|6:17|7:31|6:21|5:50(.99mi)|6:32|6:24|6:39|5:56 splits; MHS practice 7pm, Kehrs Mill/Clarkson loop after (4.09mi)...RAIN! - 27:21 @ 6:41avg - 7:21|6:46|6:33|6:08|0:33 splits
• Tuesday - 13.5 mi | Job interview @ 3pm, 3 mile x 2 mile thresholds (5:48|5:35|5:31...400m jog...5:35|5:30) PM, MHS practice 6:30, Mobile loop (6.25mi) w/ Mike after - 42:20 @ 6:46avg - 6:52|6:30|7:08|6:50|6:40|6:53|1:27
• Wednesday - 0 mi | WORK = 10-7pm, MHS = 3:30-5:30pm
• Thursday - 8.53 mi | WORK = 10-7pm, MHS practice = 3:30-5:30pm, Run after work to parents place and back (HOT/HUMID)
• Friday - 0 mi | WORK = 10-7pm, MHS = 3:30-5:30pm
• Saturday - 3 mi | MHS alumni race AM (1.5mi race), WORK = 12-9pm
• Sunday - 8 mi| Easy run @ Castlewood trails
  • Weekly Total = 50.03 miles

August 22nd - August 28th :

• Monday - 0 mi | WORK = 12-9pm, MHS practice = 3:30-5:30pm
• Tuesday - 5 mi | 2 mile x 1 mile thresholds (5:37|5:36...400m jog...5:25) before MHS practice
• Wednesday - 10.06 mi | WORK = 12-9pm, MHS practice = 3:30-5:30pm Ran after work from apt reverse of Sonic loop - ??:?? @ ?:??avg - 7:28|6:27|6:44|6:20|6:35|6:29|6:23|6:23|6:11|6:20|0:19 splits
• Thursday - 12.21 mi |  Easy 4.21 miles AM shakeout, WORK = 12-9pm, MHS 3:30-5:30pm Picture day, Run after work easy from apt.
• Friday - 6 mi | WORK = 11-8pm, MHS = 3:30-5:30pm, Run from apt after work easy
• Saturday - 16 mi | Noon run w/ Caleb (7 mi @ Al Foster trail) - 50:13 @ 7:10avg - 6:58|11:35(1.59mi)|7:04|8:06|7:09|6:31|2:50(.41mi) splits; PM run w/ Dad @ Creve Coeur Lake (9mi loop) mixed with 4 mile threshold (5:51|5:16|5:37|5:39) during miles 5-8, mile 9 used as cool down - 55:05 @ 6:06avg - 6:47|6:26|6:17|6:10|5:51|5:16|5:37|5:39|7:02 splits
• Sunday - 11.01 mi |  WORK = 11-8pm Shop 'N Save loop from apt after work - 73:21 @ 6:39avg - 7:20|6:46|6:49|6:38|6:46|6:41|6:45|6:29|6:23|6:18|6:22|0:04 splits
  • Weekly Total = 60.28 miles

August 29th - September 4th :  Head to Kansas City for KU XC race Saturday!

• Monday - 0 mi | WORK = 12-9pm, MHS = 3:30-5:30pm
• Tuesday - 9 mi | 4 mile threshold (5:46|5:42|5:38|5:24) before MHS practice plus a cool down run (3.75mi loop) - 25:18 @ 6:44avg - 7:08|6:55|6:23|4:52 splits
• Wednesday - 11.38 mi |AM 5 miles easy from apt, WORK = 10-7pm, PM 6.38mi  (Sonic loop) from apt. - 41:23 @ 6:29avg - 7:14|6:26|6:40|6:23|6:00|6:07|2:33 splits
• Thursday - 11.2 mi | WORK = 12-9pm
• Friday - 8.42 mi | 6am practice w/ UMKC team bike path w/ Proctor - 57:50 @ 6:52avg  - 7:45|7:08|6:58|6:45|1:23(.21mi) out; 4.41(.74mi)|2:48(.47mi)|6:55|6:46|6:41 back splits
• Saturday - 11 mi | KU Rim Rock 8K
• Sunday - 14 mi | WORK = 11-8pm, Easy run from Babler on new trail after work, fell during run - 95:25 @ 6:48avg - 7:12|6:58|6:49|7:03|6:48|6:39|6:43|6:46|7:02|6:45 (fell after 9.5mi)|6:30|6:57|6:41|6:32 splits
  • Weekly Total = 65 miles

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