May 26th - June 1st: Memorial Day Monday
- Monday - 0 mi, rest day for the legs
- Tuesday - 0 mi, another rest day
- Wednesday -
5 mi @ Al Foster trail - Saw Feder this
morning 8:30, things went very well and I am done setting up appointments
for now...which is great! Afterwards I headed over to the Al Foster
trail at Glencoe and ran the 2.5mi out to Sherman Beach and back.
First time I had been back to this trail after all the flooding we had last
month - it wasn't bad, but the first half mile into the run alongside the
mini train tracks I would have to say had some pretty crappy footing
considering this trail used to be flat and smooth like the Katy Trail, a lot
of the gravel had been washed away so now there were a few pot holes here
and there. I felt good overall though and just cruised to the music.
When I was finished I did some drills and 4 strides along the road before
heading off. Good run!
7:32, 6:53, 6:42, 6:24,
6:09 = 6:44 avg
- Thursday -
5.7 mi @ Forest Park - great day!
Finally had an off day from work where the weather was nice. Decided
to try my luck on the semi-hilly loop around Forest Park this afternoon.
Started at the visitor center and ran clock-wise starting nice and easy.
Felt good overall, but could feel the heat towards the end a little I think,
other than that everything was good. I did drills and then 4 strides
in the parking lot afterwards before heading back home.
7:13, 6:45, 6:25, 6:32, 6:20,
4:28 (6:21pace) = 6:37 avg
- Friday - 0 mi, rest day - hot and humid!
- Saturday -
4.32 mi @ MHS - Speicher loop in the
afternoon. Wanted to use the ice bath for after the run so just ran
from school down Country Ridge. Intention was to just go to Baxter and
back for just over 3.5mi, but decided last minute to go ahead and run the
loop instead, felt pretty good. It was rather hot, and to my dismay
the section by the pond along Old Clarkson was not as shady - I felt a
little exhausted from the heat there, but everything else felt fine.
Back at school I went down on what is left of the track (they are in the
process of putting in a new one FINALLY) and did drills and 4 strides.
After that was all done it was time for the ice bath which was a definite
welcome out of the heat! :)
7:11, 6:38, 6:38, 6:48, 2:03
(6:23pace) = 6:47 avg
- Sunday -
@ Forest Park - Make Tracks for the Zoo 5K race. Went to go pace
AJ for a sub 18min run, and the goal was to start off around 5:40 first
mile, which we hit just a few seconds fast - perfect. After that I
tried to get him to throw just a small surge to close a gap on 2 runners
ahead who were running our same pace, that worked for a little while but
then he started to fade and drop back. I pulled out to the side to
slow up and be closer to him, but the 2nd mile would not be a pretty one.
Runners passed us left and right as we slowed up our overall pace. At
2 miles, it would be a long shot to get that sub 18min if he didn't start
picking it back up - he threw in a nice surge but it was short lived.
After that one, he really dropped back and at this point in the race it was
over for the sub 18min with him...so I began to pick up my own pace and
started to pick off runners left and right that had passed us earlier, now
most of them were exhausted and/or slowing down, I felt great and had lots
left. Not sure what my overall place was (maybe top 10? Someone
thinks it was around 5th maybe or 7th...?) but I did close the gap
considerably on the chase pack as I began to spot several people that I
remembered from the mile mark, I did finish 2nd in my age group surprisingly
with my oh so stellar time of 18 flat (chip time of course). Wow - I
don't think I have run that sort of time since when I began running as a
sophomore in high school....so that was kind of sad, but the positives are I
felt great and my first and last miles were right on, the slow one was more
not wanting to leave AJ. My heels though bug me a bit afterwards, but
the knee feels good. Mile warm up and cool down, mixed with walking.
5:34, 6:03, 5:33, 0:50
(5:18pace) = 5:42 avg (3.16mi)
- Weekly Total - 20.18 miles
June 2nd - June 8th: Plan on cutting mileage this
week for a breather.
- Monday - 0 mi, worked 10 hrs. Went to MHS to get in
the ice bath after work
- Tuesday - 0 mi, 8hr shift became a 10hr shift as didn't
get out till late working on Racing Team stuff...no running
- Wednesday - 0 mi, picked up co-worker's shift so worked
another 10hr shift - just exhausted afterwards so no running again
- Thursday -
@ home - ran Calverton loop from home since I didn't feel like driving
anywhere. It was flippin' hot out there! Looked great from
inside, but stepping out the air just felt so thick, ugh. Felt decent
on the whole run, but the final 2 miles or so I just felt a little wasted I
think from the heat. I need to get used to this weather again and then
it shouldn't be a problem. I did drills in our backyard afterwards, no
7:38, 6:43, 6:35, 6:36, 5:26
(6:39pace) = 6:51 avg (4.82mi)
- Friday -
@ River Des Peres - ran longer than expected, but awesome run!
Rain had stopped and it was perfect running weather. Wanted to run on
this trail since it is right by where I plan on moving next month, so I
parked further south and ran up to the apt complex then turned back.
Felt great through the run, till the final .5mi when needed a restroom but
managed to finish. Didn't wear the iPod on this run not knowing if I
would get poured on by rain during this one, so just me this time.
Looking forward to running this more in the future, and at night possibly
since they do have lights on this path! Sweet. Now if I can only
figure out what is up with the right foot. Heels weren't too bad, but
this one little spot on the top of my foot - if I press on it with my
fingers or flex the toes it hurts like a mother....but not when I run.
The sensitivity to it makes me cringe at the possibility of a hair line
fracture perhaps...but I am hoping it is not that and just some odd soreness
that will go away. :) Taking the 3 days off earlier this week
definitely helped it go away, but running on it again irritates it
afterwards. Maybe it is the swelling of the foot? I dunno.
No drills or strides today, just a fun run in the puddles
7:36, 6:54, 6:49, 6:56, 6:44,
6:45, 6:43, 3:38 (7:08pace) = 6:56 avg (7.51mi)
- Saturday -
@ Queeny - ran with Serena 7am planning on only going with her for 7
miles tops as she needed to get 10 miles in, and I didn't want to go that
far. We ran one outer loop and then adjusted a little on an inside
loop (which now I know where we should have turned to make it 7 for myself).
Little bit longer than I had planned, but at least it was nice having the
company again as we ran pretty easy. I didn't do strides afterwards,
but I had done drills before we started.
7:45, 7:34, 7:07, 6:54, 7:02,
7:47, 7:19, 6:59, 2:54 (6:36pace) = 7:16 avg (8.44mi)
- Sunday - 0 mi - definitely not running today since what I
had hoped would be a downer week didn't turn out that way, so I am content
with what I ran
- Weekly Total - 20.77 miles
June 9th - June 15th:
- Monday -
@ 24hr Fitness - ran out along Clayton to Henry and back for a warm-up
basically, nice and easy. Then I attempted to get in the weight room
once again....in what, say about 4-5 years since I last really lifted???
Yeah...that went over well! Wouldn't really call it lifting, but I at
least worked out a little bit - baby steps ya know?! I did arm swings
with 10 lb dumb bells for 3-4 sets at around 30 per set, then I did step-ups
during the rest, a few with just one leg at a time then others where I
alternated legs. Did some heel drops and then some DD's, finishing it
all off with 15min on the bike as a "cool-down". Pretty simple - then
it was time to hit the grocery store for food!!! :)
- Tuesday -
9 mi @
CH FF w/ AJ - ran after work with AJ as we did a shortened loop of my
Chesterfield Parkway from the store. This version uses the newly paved
Wild Horse Creek road as the way back instead of completing the full loop of
Chesterfield Parkway and coming back along Baxter - basically cuts out about
1.7 mi or so from the full loop. It was a good run overall though,
nice and relaxed and now my longest run both mileage and time wise - felt
like I could go further but was content with this in not wanting to get
ahead of myself here. The first mile was a bit rough since we just got
done working but the legs loosened up a bit.
8:00, 7:28, 7:08, 7:16, 7:06,
7:06, 6:55, 7:03, 7:04 = 7:14 avg
- Wednesday -
@ 24hr Fitness - ran a full loop this time for my warm-up by going down
Baxter from the gym, then cutting through Parkway West Middle School to the
high school and then up to Clayton and back to the gym. Nice little
loop and in the future if I ever work out at their track there this will
come in handy for some workouts for rest periods. For my lifting, I
basically did the same thing as Monday, but a little more organized and I
used the taller plyo for my step-ups.
- Thursday -
6 mi @
Lewis & Clark trail w/ Brad - met Brad for a trail run as we did the
short loop (5 miles) and then turned back and went out-and-back for the
final mile to make it 6. Good run overall, although the direction we
took it was a bit more hilly on the final half....but we got 2 of the
steeper downhills this way...perhaps it would be better to go the normal
direction I take usually. Oh well. Legs felt really good as we
cruised along at a relaxed pace. The course though by no means is a
very quick one with the steep climbs and several switch backs, so paces will
look very slow than normal.
8:36, 7:10, 8:17, 8:06, 7:27,
7:09 = 7:47 avg
- Friday -
1.58 mi @ 24hr Fitness - ran out along Clayton
to the gravel road by Parkway West HS, then did a loop around campus and
back to the gym. Lifting was pretty much the same again.
- Saturday -
8.43 mi @ Queeny Park - ran early morning,
perfect weather! Did 2 loops around the perimeter plus the little
extra from the parking lot. Felt great and relaxed the whole way.
7:40, 7:04, 6:40, 6:32, 6:40,
6:50, 6:46, 6:20, 2:48 (6:33pace) = 6:48 avg
- Sunday - 0 mi, off day to rest the body. Went and
took photos at the Rec Plex Triathlon this morning.
- Weekly Total - 28.79 miles
June 16th - June 22nd:
- Monday - 2 mi + Swimming - not sure what I was thinking
but perhaps it was the lack of sleep this weekend, either way I agreed to do
a sprint triathlon this summer (for me it will be an ironman!) I
purchased myself some tri bottoms and goggles and decided to have a go at
swimming tonight, heh, let's just say I floundered around in the pool.
Not sure how far, but somewhere between 200-300 yards worth before getting
out and putting on the running shoes and attempted to just run 2 miles from
the gym to see how it felt running in these tri bottoms. It wasn't too
bad actually, felt pretty good - ran down to Henry and back, so didn't use
the watch for this as I know the distance. That was it for me today.
One lap though kicked my ass in the pool! This tri will be very
amusing for those watching! : )
- Tuesday -
8 mi @
24hr Fitness - decided to go and run the course for the triathlon from
the gym as it wasn't too far. It was about half a mile till I hit
Claymont (which will be the street for the bulk of the run) but I continued
along Holloway towards Kehrs Mill to run the bike loop first. As I hit
about 2.2mi into the run I met Lauren Miller running the opposite direction
and decided to join her on the run - she was actually doing the same loop as
I only in reverse so that worked out nice. This time I at least got to
head out along Claymont the way I will in the run. We paused briefly
at the church for her to grab some water then continued on our way. As
we were just past 5.5 miles she hit her home and then I continued on my own
back to Holloway via Kehrs Mill, and then back to the gym. Worked out
nicely as it made my run longer so I didn't have to add on much.
7:19, 7:03, 7:57, 8:14, 8:27,
7:56, 7:23, 7:32 = 7:44 avg
- Wednesday -
+ Swimming - went to the gym again to try another round at swimming.
This time at least I had a little more advice on how to approach this and it
went much better, not great, but better than Monday at least. I timed
myself this time too just to see where I was at. To top things off, I
had finally registered for this tri just before working out today so now it
is official! I swam 250 yards and then decided to go run the 5K route
for the race afterwards...so I ran out to Claymont just like yesterday, and
turned to head down to where Sudbury meets which I think is going to be the
turn around according to the map, and headed back to the gym. So yes
it is just over the actual race distance since I didn't go to the pool at
all, but no biggie. This run I wanted to at least pick the pace up
gradual to see how the legs responded after swimming, and it went very well.
At some point though I know I need to bike pretty good and then go run since
that will be the transition I have to make into my run for the race, but for
now this is at least getting me used to doing two different things in
7:27, 6:53, 6:38, 3:15
(6:33pace) = 6:56 avg
- Thursday -
8 mi @
Castlewood w/ HS team - practice at 6:30pm, ran with Brad, Ben and
Justin for 2.3mi, then Brad and I continued on our own. Ran the normal
route I would take for my runs, as we hit 2.27mi we had to turn back as the
entire trail was submerged under water and not passable (the washed out
section by the tracks), Brad and I then took the stairs up to the cliffs and
back down that route, and then out by the entrance for a hillier loop.
To get 8 miles I added on an extra out and back along the paved road towards
the beach - it was around 6.7 or so when I ran by where we started.
Felt good overall though, did drills and strides afterwards in the grass.
7:26, 7:07, 8:26, 6:58, 8:21,
7:10, 6:45, 6:52 = 7:23 avg
- Friday - 0 mi + Swimming - no running today as I went to
the gym a little late and decided to only do swimming today. This time
I attempted to do a few laps without taking as much pause between, that
kicked my butt! :) Talked with another swimmer there who offered
to teach me so I will be learning some new things that should help me a lot
in preparation for this triathlon! No lifting either today, as it was
late and just wanted to go home afterwards to eat.
- Saturday -
@ Grant's Trail - began dog sitting at my brother's place, so after work
went there and took care of the dogs, then ran from their home to Grant's
Trail and out just past highway 55 and turned back (5.65mi out or so) for my
longest run yet - wasn't bad, towards the end felt like I had a rock or
something in my shoe along the heel, which turned out to be a nice little
blister....grrr....I think it was mostly the sock I was wearing as they tend
to run lower and not very snug, mixed with a long run. My stride
though feels different, I wonder if I am still running the way I was in the
last marathon, as my foot strike seems different than before, which could
also have caused that blister. Oh well. Felt good overall though
besides that - I reminded myself why I don't really like this trail
much...even though it is not a BIG uphill, those final 3 miles or so on the
trail back towards my brother's place is all long and gradual uphill....I
did have fun leap-frogging a couple out biking as they would pass and then I
fell in step with their pace and passed them later, then they fly by me and
slow down again and so on. That helped somewhat at the end with my
pacing at least.
7:17, 6:45, 6:36, 6:40, 6:36,
6:42, 6:28, 6:44, 6:44, 6:34, 6:48, 2:00 (7:04pace) = 6:44 avg
- Sunday - 0 mi - off day from training, watching the dogs!
- Weekly Total - 32.78 miles
June 23rd - June 29th: Running camp this week!
- Monday -
@ Crestview - camp in the morning and then worked 12-5, and camp again
in the evening. Ran after the final session and did the 2 new loops
created for the camp later this week, Quail Valley and Sun Meadow loops.
The legs and body just felt dead on this run, complete opposite of last
week, so I figure this is the downer week. The biggest culprit though
I know is my lacking nutrition the last couple days, so I paid the price for
that as my stomach was really bothering me and I hadn't been eating much...I
should know better by now yet a lot of things are happening all around the
same time and that was one of the things that I let slide too much, and that
is a no-no. I trudged it out and finished the 2 loops and that was all
I could muster today - miserable run.
7:53, 7:35, 7:37, 1:23
(7:37pace) = 7:41 avg
- Tuesday - 0 mi - just felt really exhausted and didn't
run. The dogs have replaced my alarm clock and wake me at 5:30 every
morning, so that is one big impact on my body that is keeping me really
tired mixed with camp in the morning and then working afterwards....I need
- Wednesday -
5.6 mi @
Bluebird Park - ran after the morning camp session. Ran the trail
around the park and then out past the main entrance on one of the paths, did
a loop around the subdivision that it ended at and back into Bluebird, then
ran out to IHOP via Manchester from Best Buy, back on Reinke and took the
paved trails back into the park from one of the subdivisions along there and
back to my car. Started off feeling blah, but after about 2-3 miles at
least it felt better than Monday...still not the greatest though.
Maybe it is time for some new shoes again? These are usually signs
that I get as my shoes wear out...that will have to wait till I get back
home though from my brothers so either Thursday night or Friday I may try a
new pair of shoes, we'll see.
8:16, 7:12, 7:09, 6:32, 6:45,
4:19 (7:15pace) = 7:11 average
- Thursday -
@ Crestview + .5 mi - it is amazing how much better I felt just by
eating and getting more rest again! I took about an hour+ nap this
afternoon with the dogs after watching some movies (which also had about a
good 30 min nap) then went to the evening camp and decided to do a run
afterwards instead of swimming - the weather was great! I ran the Sun
Meadow loop that I did Monday, but then tacked on a Lix loop to finish up
and did 4 strides on the track. I had done a half mile warmup and
drills before the run. I felt so much better on this run than
6:47, 6:48, 6:44, 6:29, 3:32
(6:40pace) = 6:42 avg
- Friday - 0 mi - I just swam today for 300 yards, with a
pause every 25 yards. Took it easy and gave the legs a rest from the
pavement, then headed back home.
- Saturday -
@ Creve Coeur Lake - good run today! Met my cousin from Iowa and
his wife for lunch early afternoon, then did some errands and decided to go
hit the lake for a run around 5pm since it was awesome outside. Since
Ballwin Days is tomorrow opted to just keep it at 6 miles at an easy run,
nothing too hard. The legs felt good today as I just rolled along
smoothly and then when I looked at the splits after the run I was a little
surprised, but even happier with how those felt! I did drills and 4
strides in the parking lot after the run then grabbed a shake on the way
home for a treat. :)
6:45, 6:13, 6:14, 6:12, 6:02,
5:54, 0:35 (5:28pace) = 6:13 avg
- Sunday - 9.13 mi @ Vlasis Park -
Days 5K run and
Days Adult 1 Mile race, the 5K started off great as there was a much
larger group of guys all together through the mile before Chris Terry and I
slowly pulled away and by the time we turned off Kehrs Mill to start the
turn around loop I had moved into the lead by a little bit and slowly put a
gap on Chris. I managed to hold that to the finish and for irony I ran
1 second faster than last year, and about the same time for the 4th year in
a row, give or take a second! I felt good overall and was thrilled
with the time since I wasn't sure how it would go as I have done no training
for a 5K the last 6 weeks...just been running mileage and doing whatever
basically. Less than 45 minutes after the finish we lined up again for
the mile, this time I had several former high school athletes plotting to
take me out in this race, as we all ran the 5K prior to this. The
start had Dan Miner rabbit the race somewhat as he took off (he had the
freshest legs by far for this one) and then Brad was behind him for first
place, another guy and then Greg and myself. At first I thought that
Brad would get me on this one and Greg possibly too if it came down to the
kick again...so I had to do something. By the time we hit the turn
around I had moved up just behind Brad, and waited till after the turn to
make a surge to pass him. I then focused on Dan and attempted to close
that distance or at least get pulled along. A ways after that as we
approached Holloway by Target another guy flew by me so I tried to hang on
to him but my legs were out of juice. I could hear others close behind
so I did my best to hang on to my position and finished 2nd for the 3rd time
in a row although a much slower time than previous years, 5:04. The
winner ran the time I ran last year, 4:53 and then Brad and Greg finished
3-4 in 5:06, with Brad edging out Greg at the line. I ran a 2 mile
warm up and cool down before the 5K and after the mile, and about 1 mile
between the 5K and mile.
5:24, 5:17, 5:15, 0:29
(4:24pace) = 5:17 avg @ 3.11mi
- Weekly Total - 29.05 miles
June 30th - July 6th: Move into new place early July! :)
- Monday - 0 mi, took the day off
- Tuesday -
Target loop - ran with Brad, Cameron, Nick and Jeff from MHS in the
evening. Nick and Jeff turned back once we hit Target while Brad,
Cameron and I continued the loop. Felt good overall and both Nick and
Jeff stuck with us till they turned around which was great. Nice and
7:20, 7:10, 6:52, 6:42, 6:44,
6:23, 6:29, 3:52 (6:01pace) = 6:44 avg
- Wednesday - 0 mi
- Thursday -
@ Castlewood - ran w/ Ben and John for the first half, then John left us
and Andrew joined for the last half. There was a section (approx .1mi)
that I had stopped the garmin due to bike racing...so the run was about 6.11
miles total. I then tacked on an extra 2.5 miles going to check on
some of the runners to make sure things were good as they got back a little
later - MUDDY and RAIN!
7:23, 7:32, 7:32, 7:21, 7:15,
7:39, 0:03 = 7:27 avg (6.01mi)
- Friday -
@ River Des Peres loop - ran south from apt along the bike path, then
came back via the gravel path on the east side of the river - crossed over
on the bridge past Gravois. Drills after the run.
7:20, 6:52, 6:35, 6:28, 6:25,
5:49 (6:34pace) = 6:43 avg
- Saturday -
@ Queeny Park - Race to Erase 5K in the morning, plus 1.5 miles for warm
up and then the same for cool down. The course was altered a bit this
year, so not the same as year before as the 3rd mile now contained the 2 big
uphills which kinda sucked. Took first again, but slower time.
Felt nice, just kinda shut it down after about 1.5 miles as I was on my own.
If the garmin was correct, then the run was actually shorter...which was
probably due to the change in the start location.
5:39, 5:32, 6:03, 0:04 = 5:44
- Sunday - 0 mi, off day!
- Weekly Total - 28.25 miles