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
September 5th - September 11th : Cracked rib on long run last week (Sunday),
pain and discomfort
- Monday - 9 mi | 9am MHS practice @ Castlewood, ran around w/ the
team, WORK = 12-9pm
- Tuesday - 10.6 mi | Chiropractor AM, 2mi on track before practice @
3:30, Lance loop (6.76mi) after practice, run w/ Nathan later in evening
loop from his home (1.84mi)
- Wednesday - 13.17 mi | 5mi easy AM,
WORK = 10-7pm,
8.17mi PM easy
- Thursday - 0 mi |
WORK = 12-9pm
- Friday - 12.56 mi | 1.35mi w/ Nathan (Castlewood) AM, 9.21mi loop
from MHS PM (long Target) plus 2 mi warmup
- Saturday - 9.67 mi | Mizzou XC Challenge,
WORK = 4-9pm
- Sunday - 15 mi | WORK = 11-8pm
September 12th - September 18th : P. Central Inv Thursday, Half Marathon
Sunday
- Monday - 10 mi | WORK = 9-3pm,
2mi warmup plus 8mi run @ Weldon Springs trails PM
- Tuesday - 6 mi | WORK = 9-3pm, run w/
HS team @ Eureka trail
- Wednesday - 0 mi | had x-rays done on ribs - resulted in cracked
rib on left side, still pain/discomfort in breathing
- Thursday - 8.46 mi | Creve Coeur Lake run PM
- Friday - 3 mi | WORK = 9-3pm, ran on
track after practice
- Saturday - 6 mi | Parkway Central,
WORK = 4-9pm
- Sunday - 14.76 mi | Lewis & Clark Half-Marathon
- Weekly Total = 48.22 miles
September 19th - September 25th : Begin time off to let rib heal up
- Monday - WORK = 8-2pm
- Tuesday -
- Wednesday - WORK = 8-2pm
- Thursday - WORK = 8-2pm
- Friday - Fox Invitational
- Saturday - Hancock Invitational
- Sunday - WORK = 9-6pm
September 26th - October 2nd :
- Monday - WORK = 8-2pm
- Tuesday - WORK = 8-2pm
- Wednesday - WORK = 12-9pm
- Thursday -
- Friday - Ladue Invitational
- Saturday - 4th-8th grade XC meet
- Sunday - WORK = 9-6pm
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