April 2008 Training:

Mar 31st - Apr 6th:

• Monday - 60 min XT, Feder AM
  • 60 min Bike easy @ 17.6mi (3:24 pace)
• Tuesday - 0 mi
• Wednesday - 45 min XT
  • 45 min Elliptical @ 7.2mi (6:15 pace)
• Thursday - 1.51 mi run from home easy
• Friday - 2.62 mi treadmill / 10 min XT, Feder AM
  • 20 min Treadmill @ 2.62mi (7:38 pace)
  • 10 min Bike easy @ 3.6mi (2:46 pace)
• Saturday - 0 mi
• Sunday - 0 mi
  • Weekly Total - 4.13 miles, 1hr 45min XT

Apr 7th - Apr 13th:

• Monday - 3.64 mi treadmill / 5 min XT
  • 25 min Treadmill @ 3.64mi (6:52 pace) - 6:10-40 pace last 10min of run
  • 5 min Bike easy @ 1.8mi (2:46 pace)
• Tuesday - 0 mi
• Wednesday - 20 min XT
  • 20 min Elliptical
• Thursday - 4.1 mi @ Creve Coeur Lake (no knee pain)
• Friday - 0 mi, Feder AM before work
• Saturday - 0 mi
• Sunday - 4.07 mi @ Creve Coeur Lake (slight knee pain)
  • Weekly Total - 11.81 miles, 25min XT

Apr 14th - Apr 20th:

• Monday - 0 mi
• Tuesday - 0 mi
• Wednesday - 0 mi
• Thursday - 5.52 mi @ Creve Coeur Lake w/ AJ
• Friday - 0 mi, Feder AM before work
• Saturday - 0 mi
• Sunday - 5.52 mi @ Creve Coeur Lake - NO PAIN! :)
  • Weekly Total - 11.04 miles

Apr 21st - Apr 27th:

• Monday - 0 mi
• Tuesday - 0 mi
• Wednesday - 0 mi
• Thursday - 6.07 mi w/ AJ @ Creve Coeur Lake.  Felt good overall, and we kept our negative split run (7:38, 7:14, 7:13, 6:52, 6:45, 6:40, 0:15 splits).  I could feel the knee a little bit on this but not as bad as last Thursday or some of the previous runs.  Not as good as Sunday's but pretty close - I think some of it is just being waking up early and going straight to run probably gave me some lingering stiffness.  Cool weather out, cloudy and a little breeze.  Saw Lauren Hendrix out biking with about a mile left in our run. 
• Friday - 0 mi
• Saturday - 0 mi
• Sunday - 4.08 mi @ Creve Coeur Lake in afternoon - bought Mario Kart for the Wii in the morning and basically played that all day till I took a break to go run.  Thought about running another 6mi but after looking over what I had been running, thought it best to cut back a little...good thing too since with about a mile or so to go I could feel my knee bumming out on me.  I ran fairly even though, even with the nasty wind in the end!  Mediocre run I would say...7:14, 6:55, 7:07, 7:05, 0:36 splits.
  • Weekly Total - 10.15 miles

Apr 28th - May 4th:

• Monday - 0 mi
• Tuesday - 2 mi w/ Nathan @ Parkway North track.  Worked 10-6 and then met him around 7:30ish, ran 8 laps on the track and felt surprisingly good.  Starting to wonder if perhaps running on the path at Creve Coeur is one reason my knee is sore at times - either way, we maintained an 8:20 pace so that felt good.  I plan on making it a common trend to get more shorter stuff in and see how the knee holds up...
• Wednesday - 1.3 mi @ work in Chesterfield.  Decided to go out for a run during my lunch break (fig only 10-15min run in the 30min that I get...) plus it felt soooo nice out I couldn't pass this opportunity up.  I ran a little loop around the back of the store in just under 11min, no garmin but went back later to map it out online.  8:18avg pace.  Felt decent - pavement hurt a little more than the track did the day before, but hey - this is the first time I ran back to back days in a LONG time!  The best thing is the knee doesn't hurt so bad afterwards, always a good sign.  Felt good to just get away too for a little while, I may make this more common in the future on some days - especially once I am healthy I should be able to get 2 laps in maybe in 15-20min.
• Thursday - 1.45 mi, ran at a park down near Fenton.  Short, half-mile out paved path along the river.  Great perhaps for some short repeats or something to get off the track later on down the road, but today is was sufficient for me as I ran just shy of 12min and I figured I was running roughly the same pace as yesterday.
• Friday - 0 mi
• Saturday - 6.2 mi w/ Serena @ MHS - met Serena at school to run warm-up with her (3.2mi) and then she did her drills and strides.  After that I joined her on another easy 3 miler out and back along Kehrs Mill towards Clayton.  For the most part it wasn't too bad, but I was hurtin' towards the end with the knee and had to watch it a little on the downhill back to school.  We only averaged around 7min mile pace - that kicked my butt!  Serena was in town as she had to fly out to CA for a 10K track race tomorrow.  Later tonight though my knee was really hurting and it bugged me while driving which was not a good sign...begin my days off from running...
• Sunday - 0 mi - Mario Kart Wii party later that night with co-workers.  Serena ran a 32:47 and took first in her heat of the 10K!  That should qualify her for the Olympic Trials in the 10K this summer - awesome! 
  • Weekly Total - 10.95 miles