December 2007 Training:
Nov 26th - Dec 2nd :
- Monday - 9.5 mi, Hanna Rd loop ext from parents house
- Tuesday - 5.25 mi, WORKOUT after work on track
- Wednesday - 8.3 mi, Bluebird loop ext. from parents house
- Thursday - 12 mi | Tempo run (4mi), Westridge loop
ext. w/ Brad and Ben for cool down
- Friday - 0 mi
- Saturday - 16 mi | Snowball 15K AM
- Sunday -
14.87 mi | SLTC Marathon Relay AM
- Weekly Total - 65.92 miles
Dec 3rd - Dec 9th :
- Monday - 4 mi, easy run after work from MHS plus began
supplemental training (CP/5MA/WT/S)
- Tuesday - 11.87 mi, St. Ferdinand loop from home (LC/P/HD)
- Wednesday - 7.25 mi, WORKOUT after work @ MHS
(LC/7.5MA/HD/SD)
- Thursday - 10 mi @ Castlewood (6mi w/ Brad and Ben) snow and
ice (CP/EP/5MA)
- Friday - 7 mi, ran w/ Aitken in Columbia, MO (coaching
clinic) from hotel PM
- Saturday - 16 mi | 5mi PM run easy back home after drive,
11mi PM evening run from St. Ferdinand Park up to Missouri River
trails and back (LC/WT/P)
- Sunday -
15 mi, WORKOUT at Flo-Valley's track - good! (7.5MA/HD)
- Weekly Total - 71.12 miles
Dec 10th - Dec 16th :
- Monday - 12.01 mi, PM after work from MHS (CP/5MA/WT/FD)
- Tuesday - 13 mi | AM WORKOUT @ Flo-Valley, PM easy
run from MHS (LC/P/HD)
- Wednesday - 13.62 mi | AM easy run @ Flo-Valley (5.5mi), PM
run from MHS (LC/7.5MA/HD/FD)
- Thursday - 16.1 mi | AM easy run (9mi), PM @ Chubb w/ Brad
(CP/EP/5MA/FD)
- Friday - 15 mi, AM run (LC/P/WT) SNOW STORM overnight!
- Saturday - 6.88 mi, Frostbite 3K AM (LC/WT/FD)
- Sunday -
9.42 mi, ran @ Flo-Valley from home (7.5MA/HD)
- Weekly Total - 86.03 miles
Dec 17th - Dec 23rd :
- Monday - 11 mi, from MHS after work (CP/5MA/WT/FD/SD/S/T)
- Tuesday - 12 mi | 7mi from home before work, 5mi PM after
work from MHS (LC/P/HD/SD/S)
- Wednesday - 9.4 mi, WORKOUT w/ Brad from school
(LC/7.5MA/HD/FD/SD)
- Thursday - 10 mi after work @ SC (CP/EP/5MA/FD/S)
- Friday - 14 mi | 7mi AM easy before work, 7mi PM after work
from MHS (LC/P/WT/SD/S)
- Saturday - 6.15 mi from home before work (LC/WT/FD)
- Sunday -
18.25 mi @ Forest Park w/ Serena WORKOUT (7.5MA/HD)
- Weekly Total - 80.8 miles
Dec 24th - Dec 30th :
- Monday - 7.15 mi @ MHS w/ Serena before work (CP/5MA/WT/SD)
- Tuesday - 15 mi @ Castlewood AM (LC/P/S)
- Wednesday - 13 mi | 7mi AM easy, 6mi PM easy
(LC/7.5MA/HD/FD)
- Thursday - 11 mi, AM WORKOUT w/ Serena @ MHS
(CP/EP/5MA/T/FD/SD)
- Friday - 12 mi | 8mi AM easy, 4mi PM easy (LC/P/WT)
- Saturday - 16.09 mi, Frostbite 10 Mile (WT/T)
- Sunday - 16.04 mi | 10mi AM @ Creve Coeur, 6.04mi PM from
home (7.5MA/HD)
- Weekly Total - 90.28 miles
Dec 31st - Jan 6th :
- Monday - 11.3 mi | 1.3mi AM w/ Chase from home, 10mi PM @
St. Ferdinand Park - WINDY! (CP/SD/5MA/WT/FD)
- Tuesday - 13.5 mi @ Lewis & Clark trail w/ Jaime - WINDY and
COLD!!! (LC/P/HD/S/T)
- Wednesday -
- Thursday -
- Friday -
- Saturday -
- Sunday -
- Weekly Total - 24.8 miles