June 2008 Training:

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 - 5.16 mi @ 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 - 4.82 mi @ 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 strides today...
          7:38, 6:43, 6:35, 6:36, 5:26 (6:39pace) = 6:51 avg (4.82mi)
• Friday - 7.51 mi @ 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 - 8.44 mi @ 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 - 2.07 mi @ 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 - 1.71 mi @ 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 - 3.5 mi + 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 training.
          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 - 11.28 mi @ 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 - 3.18 mi @ 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 another vacation.
• 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 - 4.53 mi @ 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 Monday's.
          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 - 6.11 mi @ 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 - Ballwin Days 5K run and Ballwin 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 - 7.64 mi 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 easy run.
          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 - 8.61 mi @ 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 - 5.88 mi @ 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 - 6.12 mi @ 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 avg (3.02mi)
• Sunday - 0 mi, off day!
  • Weekly Total - 28.25 miles