June 2009 Training
 

June 1st - June 7th:

• Mon - 5.09 mi @ apt, ML/Francis Park x2 loop after work
  • 6:49, 6:21, 5:53, 5:50, 5:41, 0:30(5:23pace) splits - worked 10 hour shift today, got bored sitting around at home so went running late in evening since it was rather nice out.  Felt fluid out on the run and the hamstring not bothering me as much anymore which is nice.
• Tue - 8 mi @ apt - River Des Peres to 55 and back
  • 6:38, 6:23, 6:09, 6:04, 6:02, 5:44, 5:59, 6:04 splits - took the pathway down to 55 (about 3.88 or so) and extended it further out to hit 4mi before turning back.  Weather was great - storms rolled through while at work so the temps really dropped by the time I ran.  Felt fine on the run, although by mile 6 my legs just felt heavy and tired, mostly due to the fact that this is the third day in a row running close to 6min pace - tomorrow definitely going easier. 
• Wed - 6.88 mi @ Al Foster w/ Billy and Serena
  • 7:05, 6:48, 6:34, 6:47, 6:40, 6:45, 6:08(7:00pace) splits - very easy run starting from Rockwoods and out to Al Foster.  Rain this morning, so cool temps and the trail was very muddy!  Fun run, also national run day.
• Thu - 14.7 mi | 7.2mi @ Creve Coeur Lake PM "Fig 8" loop, 7.5mi @ MHS workout
  • 6:38, 6:12, 5:58, 5:58, 5:47, 5:37, 5:26, 1:02(5:11pace) splits - easy run at Creve Coeur early afternoon, just cruising to the ipod.  Felt really smooth and relaxed, ran down people on their bikes and roller blades for fun.
  • TRACK WORKOUT - 6x800m - ran the FF speedwork.  1.5mi warm-up plus drills and strides.  Every 7min we'd start an 800, so rest was whatever time you had left after you finished one till that 7min mark.  Figured I aim for 2:30ish or so at the start and see what happened, ideally keeping it between 2:20-2:30 overall.  After that first one which felt way too easy and seeing how much rest I got, decided to to a little faster - ran like clockwork.  After 600m I ran in lanes 3-4 on the curve and then finished in lanes 6-8 as I had to avoid everyone else as I caught up to them, figure that added a second at least to my times, so pretty even all across.  1.5mi cool down with AJ afterwards.  Good workout overall and my first one really since before the Mardi Gras marathon Feb 2008.
    • 2:27 (73/74)
    • 2:21 (70/71)
    • 2:21 (70/71)
    • 2:20 (70/70)
    • 2:20 (70/70)
    • 2:18 (70/68)
• Fri - 5.75 mi @ Shrewsbury Greenway trail
  • 7:04, 6:28, 6:35, 6:11, 5:59, 4:25(5:51pace) splits - night run from the apartment, ran out along Shrewsbury to the paved trail starting at Big Bend and took that out a ways into the subdivision where it ends before turning back.  Nice little run.
• Sat - 5 mi @ Fenton Social Run w/ Nick
  • 7:04, 7:14, 6:39, 6:50, 6:09 splits - ran the normal loop with Nick, easy run.
• Sun - 7.84 mi | Make Tracks for the Zoo 5K AM
  • 3mi warm up - 7:46, 7:15, 7:07 splits, ran around the park and part of the course...stomach a little uneasy from yesterday night's beverages.  :)
  • Zoo 5K - 5:05, 5:05, 5:05, 0:48 splits for 3.17 miles (5:03 avg)
    • Overall very good run, felt under control and easy the whole way.  At the start Matt H. took it out and so I just gradually closed the gap and was with him by the mile mark, then as we past the Grand Basin felt the pace slowing down and decided to just go ahead and move on so took the lead and just went with it.  After we hit the turn around spot I grabbed water from the aid station on the way back for a quick swig and just found my groove.  Was kinda surprised at how it felt as I wasn't straining or anything...I was rather bummed about missing the sub 16min time on their clock, and even more annoyed that the garmin actually had it longer than a true 5K - otherwise I was all over my PR based on that....oh well, guess that is for another day!  I really need to get myself into a track 5K sometime soon to set a new PR.  Took 1st overall as Matt finished in 16:29 for 2nd. 
  • 1.67 mi cool down - jogging around parts of the course and such.
  • Weekly Total = 53.26 miles

June 8th - June 14th:

• Mon - 0 mi, off day
• Tue - 12.08 mi | 7mi @ Castlewood w/ Serena and Randy, 5.08mi @ apt Francis Park loop
  • Castlewood ran easy on the trails for a 55min run w/ Serena and Randy, one of our Fenton Social Runners.  Muddy trails, and rainy
  • 6:44, 6:17, 6:10, 6:09, 5:54, 0:23(5:41pace) splits - ran when I got home again from the apt and did my Francis Park loop (twice around) including the Metro Link station to loosen the legs up as I felt more warmed up from the previous run.  Felt good!
• Wed - 11 mi @ Valley Park trails w/ Billy
  • 7:22, 6:43, 6:36, 6:33, 6:52, 6:57, 6:27, 6:29, 6:23, 6:32, 6:39 splits - ran along the paved trails in Valley Park, then took Marshall road up to Big Bend and back down to Dougherty Ferry, then out to 141 across from Vance, added on a little extra .5 to make it an even 11 miles at the finish.  VERY humid and hot out at 8:30am!  Icky day.
• Thu - 7.52 mi @ Al Foster w/ Serena AM, 60min swim w/ Christy PM
  • 7:11, 6:45, 6:37, 6:56, 6:46, 6:30, 6:26, 3:24(6:36pace) splits - easy run along the Al Foster trail from Rockwoods.  Slightly muddy, and a few trees blocking path that we had to climb over, otherwise good run.  Made it to Sherman Beach trail head and turned back.
  • 60min swimming w/ Christy at 24hr Fitness in Arnold as she was in town today, kicked my ass!  First time swimming since last August, I was exhausted!  Hot tub afterwards felt good.  :)
• Fri - 13.5 mi @ MHS w/ Serena - TRACK WORKOUT
  • 3.2mi warm-up - 7:23, 6:50, 6:45, 1:25 splits - easy run from the school and back, typical warm-up with Serena.
  • 9.5mi TRACK WORKOUT - 1xMile/4x4x400/8x200 - Mile to be run at 85% effort, then 3min rest, 4 sets of 4x400 with descending paces (73,73,72,72,72,72,71,71,71,71,70,70,70,70,69,69) w/ 1min rest between 400s and 4min rest between sets of 4, then 5min rest after final 400 before the 8x200 which were also descending paces w/ 2min rest each (33,33,32,32,31,31,30,30).  Active recovery rest on all - jogging around the track.  VERY hot and sunny out today.  Workout went better than expected as I know I hit faster than planned on all, as Serena did for the most part if not hit pace. 
    • Mile = 5:05 (75,77,77,76 splits)
    • 1st set 400 = 70,71,71,71
    • 2nd set 400 = 71,71,70,70
    • 3rd set 400 = 70,70,69,69
    • 4th set 400 = 67,69,68,67
    • 200s = 31,32,31,31,31,31,30,30
  • .8mi cool down on campus - barely got this in as I was pressed for time to get back to work
• Sat - 5 mi @ Fenton Social Run
  • 6:57, 6:53, 6:17, 6:39, 6:03 splits - recovery run with the ipod on the social run.  Small crowd today as the Race for the Cure was going on this morning and most were attending that.  Fair weather at least.
• Sun - 7.5 mi @ Green Rock Trail w/ Nick
  • Easy run on the trails w/ Nick in the morning, mainly to show him some other places to run.  Ran from the Six Flags side out to Greensfelder Park and back.
  • Weekly Total = 56.6 miles

June 15th - June 21st:

• Mon - 0 mi, 20min swimming after work
• Tue - 11.37 mi @ Creve Coeur Lake w/ Serena, FARTLEK
  • 2.86mi warm-up and drills
  • FARTLEK - 8x3min @ 85% effort w/ 1min rest followed by 8x20sec strides w/ 40sec walk rest, then 15-20min cool down.  Park was flooded out in parts so couldn't run entire loop.  Avg .55mi on the 3min portions and roughly .12mi on the rest period.  Didn't measure out the strides, mainly just feel fast and good form.  Kept the timer going for the cool down, so covered 8.51mi for workout plus cool down.  Warm out, I felt really good on these. 
• Wed - 6 mi @ Forest Park before work
  • 7:06, 6:37, 6:14, 6:18, 6:01, 6:02 splits - very humid out today, drenched in sweat by the end.  Ran to the ipod for a recovery run, felt good overall till final mile when I developed a blister on the right heel...figure it might have been due to all the sweating, as I wore these shoes yesterday for the firs time and no problem then.  Oh well.
• Thu - 7.2 mi @ Creve Coeur Lake late morning - Figure 8 loop
  • 6:49, 6:16, 5:57, 6:06, 5:59, 6:02, 5:53, 1:02(5:46pace) splits - ran late morning after stopping by Walgreens to pick up some bandage stuff for the foot to ensure the blister gave me no problem, that worked well.  VERY hot out as it was 90+ degrees and sunny...thankfully heading out had the wind against me so it kept the air moving, otherwise I tried to keep this very easy so as not to kill myself in the heat.  I stopped for water at mile 6 roughly before finishing it out - park was no longer flooded compared to Tuesday's run.  Felt good overall though, very relaxed.
• Fri - 2.5 mi @ Fenton FF before work
  • 6:07, 5:44, 2:48(5:36pace) splits - pressed for time and only had enough for a 15min jaunt before working at 10 so I just ran from the parking lot and took off.  HOT as hell out so thankfully I got some shade along the run, otherwise it was miserable weather wise!
• Sat - 6.76 mi @ Fenton Social Run - Gladiator loop
  • 6:12, 6:20, 5:54, 5:45, 5:39, 6:06, 3:53 splits - slept in on this one and got to the store right at 7am, had planned on running longer and at a quicker pace than the normal 5mi loop.  Nick joined me and decided to try and go with my pace, he held up pretty good through about 1.5mi before the hill took its toll on him.  Just after 2 mi I looped back briefly to see if he was following me still and didn't see him so assumed he ran the normal 5mi route instead and continued on my loop - felt very good.
• Sun - 15.96 mi | 6mi AM w/ Christy @ Forest Park, 4.2mi AM from Chris's home before work, 5.76mi PM from apt
  • Early morning met Christy at Forest Park and ran with her for one loop around, hot and humid but fun run with her.
  • 6:48, 6:25, 6:28, 6:32, 1:15(6:12pace) splits - after getting back to Chris's place from my Forest Park run I opted to get in another quick run before work and ran from the house along Telegraph - hilly and freakishly hot!  Miserable run
  • 6:40, 5:47, 6:01, 5:50, 5:33, 4:01(5:19pace) splits - feeling good and guilted into getting in another run so ran from apt to the ipod in evening.  Despite the temps being in the 90s and a 102 heat index the run felt very good as I just cruised along very easily - I was pumped!  The play list on the ipod was a good one as well which helped set the mood.  :)
  • Weekly Total = 49.79 miles

June 22nd - June 28th:

• Mon - 5.1 mi @ Francis Park loop after working 10-8
  • 6:27, 5:54, 5:44, 5:46, 5:44, 0:34(5:31pace) splits - planned on not running today and just swimming but couldn't find my card...go figure.  Decided to just run from apt and did my ML/Francis Park 2-loop course to the ipod - good run despite spending probably most of my time pissed off at my damn ear plugs for wanting to slide out the whole f'ing time...frustrating, as at one point the right one actually did come out (that's a first) - figure it was cause of the sweat and that I normally have my sunglasses on which help keep them locked in as well...oh well.  Felt like a very easy relaxing run despite that issue as I just cruised along out there effortlessly.  This new approach in my mileage is working very well and the recovery from last week definitely is helping...can't wait to see where I will be come October!  :)
• Tue - 10.03 mi @ Forest Park w/ Christy early morning
  • 5:57, 6:00, 5:52, 5:45, 5:40, 5:45 splits - easy 6 miler with ipod for one loop around the park (5.75mi) and then headed back to join Christy on the rest of her run.  After the 6 mile mark I eased up and used the rest as a cool down as it was really warm and needed some water, stopped at a fountain and then joined Christy at 7.9mi, finished the last 2.13mi with her.  My run felt very relaxed and smooth, never checked mile splits during - definitely didn't feel like I was hitting those times, this is good.   
• Wed - 8.14 mi @ Jefferson Barracks w/ Christy early morning
  • 6:45, 6:17, 5:57, 6:10, 5:54, 6:00, 5:54, 3:46(5:54pace) splits for 7.64mi run - easy run getting in 3 loops around the paved path, and then turned to head back to find Christy and then finished up the final .5mi of the run with her.  Weather was WAY better this morning compared to yesterday, despite going a half hour earlier, cloudy and cool out - great run.  Felt good, wanted to take this one a little easier.  Went over running drills with her afterwards and did planks.  :)
• Thu - 6 mi @ Forest Park mid morning - HOT!  Swimming w/ Christy afternoon, biking in evening
  • 6:34, 6:23, 6:05, 6:22, 6:03, 6:01 splits - got out late for run so it was already close to 90s and sunny as hell.  Took my water bottle with me on run planning on getting in maybe 2 loops, but after I got about 2mi into the run opted to just get 1 loop instead as I was dragging - plus once I finished I had gone through my entire water bottle just about which is not normal for me...ugh. 
  • 60min of swimming w/ Christy around noon, she kicked my ass in the pool with form drills and other techniques.  It was really good but I continue to struggle with grasping this whole swimming laps thing compared to just running - I showed some improvement at least towards the end at least which was cool!  Cool down we went down the water slides at Chesterfield pool, then grabbed food.
  • 50min of biking from my apt later in the evening - finally got my bike fixed up earlier in the day and hadn't really rode it in I don't know how long...it was nice actually, even though I didn't go very far or long, at least scoped out some new running areas from my place, lot easier when on a bike to do that!  Headed to the movies with Bill later.
• Fri - 0 mi - much needed rest day, body exhausted from day before!
• Sat - 11.84 mi | 6.76mi @ Fenton Social run followed by 5.08mi loop from apt right after
  • 6:07, 6:21, 6:01, 6:01, 5:46, 6:03, 4:06 splits - Social run, ran to the ipod and just took it easy since it was a little warm this morning.  Felt pretty good, but drenched by the end.  Legs weren't too bad this morning from this past week, but still curious how tomorrow will unfold for the race.
  • 6:31, 6:16, 6:00, 6:02, 5:50, 0:23 splits - ran my ML/Francis Park plus 2 loops.  Very hot out by the time I got home for this as it was just past 9am, so treated this more like a shake-out run really.  Had the ipod for some motivation and stopped at the water fountain once each loop in the park for water to stay somewhat hydrated, not too bad simply because I could grab some shaded spots along the route as the sun wasn't directly over head yet, otherwise it could have been much worse.  Also needed this to get in some more mileage for the week as the goal was to be around 53, and taking yesterday off and lower mileage early in the week put me behind just a tad, this will make tomorrow much easier getting the rest in now that I almost split the total amount I needed these last 2 days.  :)
• Sun - 15.63 mi | Ballwin Days 5K / 1 Mile AM + easy run in Fenton before work
  • 3.64mi warm-up for race - ran from car and then the entire 5K course and back to the car, drills and stretched, ran to ipod
    7:05, 6:52, 6:37, 4:12(6:36pace)
  • 5K Race - 5:04, 5:06, 5:04, 0:30 splits = 15:45 finish, NEW PR!.  1st overall leading from the gun, 2nd at least 30sec back if not more than a minute...felt really good as I just cruised along, didn't look at mile splits during the race.  Grabbed water near the halfway mark and ended up having way too much left at the end so that is a good sign that I am ready for an even faster time if around some good competition maybe?!  I was pumped...PR by 1 second too, after I finished went right back into running more as did not feel exhausted or anything. 
  • 1.5mi cool down/warm up between the 5K and 1 mile as I had less than 45min between the 2 races once I finished the 5K, wore the ipod again to get lost in the music.  At the start line did a few strides, otherwise I was nice and warmed up from the race already.  A lot of HS guys were out for this so wasn't sure how I would fair as most seemed like more of the 800/1600 type of runners so thinking that they would probably destroy me in this race! 
  • 1 Mile = 4:45 finish.  Took 1st by 14 sec!!!  What happened?!  I didn't think I would win this but I will take it!  At the start I was probably 10th or so as everyone took it out fast, and it was an uphill start so naturally I don't have that get out and go gear...however, once I build up speed I will go.  I moved into 3rd by the time we hit Target on Kehrs Mill at Holloway, and as I did that the two leaders instantly slowed down the pace to control the race I guess.  I instantly decided against that and did not want to make this a stupid kickers race - its only a mile after all!  It reminded me of how most HS guys race on the track - take it out fast and settle into a pace and then try and kick it in....well I was not going to allow that to happen, I intended to push the pace and suck anyone stupid enough to go with me along and tire them before the end, or they would out last me.  I just pushed by the two leaders, and once I did that one of them latched on to me and sat on my shoulder for awhile before eventually dropping off.  As I hit the turn around and headed back I saw that I actually had a good gap on the field!  Taking advantage of that and the fact they all had to slow up at the turn around I pushed harder and held on to the win - 2nd was 4:59!!!  Wasn't expecting to run the time I did but it felt really good just like the 5K at least.
  • 1.5mi cool down after the mile, different loop then before
    7:14, 3:20(6:40pace) splits
  • 4.87mi @ Fenton store before work easy run to ipod, extended shake-out basically and to kill time - ran my 2 parks loop, felt pretty good actually just cruising along to the music
    6:46, 6:44, 6:42, 6:41, 5:04(5:51pace) splits
  • Weekly Total = 56.74 miles

June 29th - July 5th:

• Mon - 8.21 mi @ apt Rockhill/Webster loop after work
  • 6:54, 6:12, 6:08, 6:08, 5:50, 5:43, 5:47, 5:36, 1:11(5:36pace) splits - easy run after working 10-8 today, wore the ipod and just took it easy since the races yesterday.  The last half of the run I spent more time getting frustrated at my headphones as the right one kept falling out the whole flippin' time!!!  Legs felt very good on this as it seemed like a normal easy run for me, again not looking at pace but just running how I feel keeping it under control. 
• Tue - 16.48 mi | 6mi AM @ Forest Park, 10.48mi PM Track Workout @ MHS
  • 6:48, 6:17, 6:10, 6:12, 5:57, 5:59 splits - easy run in the morning around Forest Park (ran perimeter loop plus some in the parking lot to make it 6mi)  Drills afterwards, weather was awesome as I ran early morning!  :)
  • TRACK WORKOUT - 2K/3xMile/4x400 - no set goal paces on these, other than to run the 2K at 85% effort and then the miles should feel faster, and the 400s to work on quick leg turnover when feeling tired.  I never looked at my watch to find out what I was running till afterwards as I just went entirely on feel - I paid for that, but for the most part it went well.  The 2K was run mostly in lanes 5-8 for a good chunk due to a little kids meet on the track so I tried to avoid them if possible, that had to add a few seconds on to my split.  I took 3:30 rest or so before starting the miles (jogged a 400 plus some basically) and then felt fine on the first 2 miles, the third one though I crashed a bit and almost pulled off after 800m but decided to finish it out feeling like I was running 6 flat pace...it was miserable as the legs just would not go.  I took 1min rest between each mile, and then after the 3rd one I took another 3:30 min rest before starting the 400s.  Those I figured would be whatever I had left and hope to be under 70 seconds at least.  Again, took 1min rest between each.
    • 2K = 6:24 (4:59 mile split) - felt great, probably a bit too fast though
    • 1mi = 4:58
    • 1mi = 5:02
    • 1mi = 5:10 - this was the one that felt like 6 flat pace, nice to know I still run this time feeling the way I did
    • 400s = all @ 69 seconds
  • My warm-up consisted of running 3.2mi which I think I was rolling on listening to my ipod, did some drills and strides, and after the workout I got in 1.04mi cool down...my body hated me then.  Jumped into the ice bath afterwards which felt niiiiiice.  :)  The wind really picked up on the home stretch during that 3rd mile and the rest of the workout which kinda sucked, but the rest of the weather was great out.
• Wed - 15.37 mi | 8.37mi AM @ Forest Park w/ Christy (6.9mi on my own, last 1.47mi ran w/ Christy), 7mi PM @ Missouri River Greenway in the Valley after work
  • 6:58, 6:53, 6:34, 6:33, 5:49, 5:57, 5:09(5:45pace) splits for 6.9mi - those first 3 miles of this run hurt like hell from yesterday, very stiff, but eventually the legs loosened up and I could just cruise along to my ipod.  I ran around the perimeter and then looped back to meet up Christy along Skinker and then join her the remaining 1.47mi back to the start.  She looked really good out there running and got much further along before I met up with her, gettin' faster!  :)  Weather was once again perfect - cloud cover moved in while we ran so the sun was not beating down and I actually got chills at one point due to the breeze! 
  • 6:11, 5:49, 5:56, 5:47, 5:41, 5:44, 5:42 splits - worked 10-6 then headed out to the Nike Group run in Chesterfield Valley at the Hardee's Ice Rink at 6:30.  Everyone runs along the paved path but I opted to just run along the gravel service road, nice and soft on the legs which I really needed.  A bit stiff initially but just got in the zone (no ipod this time although I kinda wished I had it at some points) and just rolled along.  Been awhile since I ran here, nice and flat for the most part - the gravel path I like better since you can't just stare straight ahead the whole freakin' way.  I went out 3.5mi and turned around to keep the mileage low...even though I probably still got in more than I should have.  Felt very easy though and not stressing the body.  Drills afterwards in the parking lot.
• Thu - 7.53 mi @ Castlewood w/ Brad and Terry
  • 8:10, 7:32, 7:32, 7:25, 7:09, 7:07, 6:39, 3:31(6:36pace) splits - easy run at the XC practice tonight, ran with Terry and then Brad caught up to us as we ran the "Mickey Mouse" loop from the playground.  Just took it real easy tonight on the trails.
• Fri - 0 mi, off day to keep mileage down this week
• Sat - 6.76 mi @ Fenton Social Run Gladiator loop
  • 6:51, 6:50, 6:25, 6:19, 6:19, 6:28, 4:07 splits - constant down pour this morning, as a few of us still showed up for the run.  It was a fun yet wet run...just kinda took it relaxed as the roads were semi-flooded in areas, cool weather at least!  :)
• Sun - 0 mi, off day to keep mileage down this week
  • Weekly Total = 54.35 miles