July 2009 Training
 

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

July 6th - July 12th:

• Mon - 5.12 mi Francis Park loop after working 10-8
  • 6:12, 5:46, 5:38, 5:37, 5:27, 0:36(5:16pace) splits - pretty easy relaxed run as I just put on the ipod and let the legs unwind.  I really wanted to run more this past weekend but due to my weekly goal I had to take more time off, so it felt good to get back out there again.  Trying to keep it down lower this week so as not to over shoot again!  Felt smooth on this run and had great music going that I just got absorbed in them.
• Tue - 5.65 mi w/ Serena from MHS
  • 7:19, 7:08, 6:44, 6:29, 6:23, 4:08(6:23pace) splits - nice easy run w/ Serena before XC practice tonight, ran to Crestview and then around subdivisions nearby and back to school via Clarkson.  While the kids ran I did drills and strides, then other supplemental stuff and abs.
  • Later tonight ran/walk w/ Christy from Windsor HS.
• Wed - 8 mi @ Forest Park before work
  • 6:55, 6:25, 6:08, 6:04, 5:55, 5:56, 5:59, 5:55 splits - ran one loop around perimeter then my 2mi loop around the Grand Basin.  Relaxed run to the ipod felt really good wanted to do more but just kept it at 8mi to keep my mileage in check this week. 
• Thu - 10.82 mi @ Clayton HS track w/ Christy, TRACK WORKOUT, followed by roughly 20mi bike ride @ Creve Coeur Lake afterwards
  • 7:38, 6:54, 6:50, 3:25(6:50pace) splits - 3.5mi warm up out to Shaw park around it and back plus a little in the parking lot.  Wore my ipod and just took it nice and slow.
  • TRACK WORKOUT = 5x1000m / 4x400m - Wanted to do something to just feel pace really, not anything crazy fast or all out as have a race this weekend so didn't want to kill the legs entirely.  Goal was to aim anywhere between 3:00-3:10 on the 1000m repeats w/ a 2min jogging rest (basically 200m or a little more) then jog a 400m for recovery after the 5th 1000m before starting the 400m which I wanted to run at a slightly faster pace than I had been going to just get the legs moving a bit.  Again, keep everything relaxed, smooth, and under control and not strain for any of this.  Took 1min rest between each 400m.  Workout went very well as everything just went like clockwork basically - no problems on this one.
    • 1000m's = 3:09 / 3:03 / 3:04 / 3:05 / 3:02 ----- 35-36sec @ first 200m on all of them, pretty consistent pacing for the most part
    • 400m's = 67 / 66 / 66 / 65
  • 2.04mi easy jogging w/ Christy for the cool down from the school - after that we headed out to Creve Coeur Lake for the bike ride, kinda like an extended cool down basically.
• Fri - 5.39 mi @ Castlewood after work
  • Easy run, but felt like crap - first time I've really ran in the middle of the day and the humidity kicked my ass literally.  Figure some of this is from yesterday's workout and bike ride, but wow!  I also had hit the left side of my head behind the ear on my bike coming home the other day, which caused some swelling and a nasty pain which hasn't really gone away, not as swollen much but still hurts - running it just created a head ache with each step but tolerable...that was annoying.  We'll see how this progresses.  At least it was nice to be on trails, but didn't feel comfortable at all today.
• Sat - 17.53 mi | 6.76mi AM @ Fenton Social Run, Moonlight 10K at night
  • 6:36, 6:39, 6:17, 6:14, 6:05, 6:24, 4:07 splits - took the social run a little easy as I plan on racing tonight, debated on doing just the 5mi or the Gladiator loop...ended up doing the Gladiator loop anyway.  Legs felt a bit tired at the start till they loosened up some, ran to the ipod.
  • 3.29mi warm-up for the race - 7:26, 6:57, 6:50, 2:03(6:58pace) splits, ran the end of the course in reverse to get an idea of what to expect nearing the finish - humid!
  • 10K = 33:25, 1st overall by a minute - 5:15, 5:26, 5:08, 5:14, 5:30, 5:36, 1:16 splits - very hilly first 2 miles, then a good down hill, the rest of the course was rolling and mostly uphill running. 
  • 1.28mi cool down w/ AJ, Kevin, and Josh - took it nice and slow!  :)
• Sun - 4.28 mi @ All Star 5K
  • 10min warm up with Dorsey, body was not recovered from last night as I left that race by midnight and didn't get home till about 1am, sleeping by 2 - woke by 5:15ish and drove down town...ugh...thankfully did not plan on racing this after having run the 10K so treating it like a normal run (had already signed up in advance and everyone gets a medal for finishing).  Figure we covered at least a mile in our warm up.
  • 3.28mi = 19:39 - 6:24, 5:55, 5:47, 1:33(5:38pace) splits - course was pretty nice, but the crowd was crazy, too many people for such a short race.  Got stuck in the back of the crowd to start so spent 5min just trying to walk to the start line, and by the time we got going there were several people just walking and had a hard time trying to navigate my way around without tackling others - several close calls as others just step out in front of you...annoying.  Tried to find Amy to just run with her but she was too far ahead that I didn't catch her - I just ran along scanning the crowds looking for people I knew that I could see as I just cruised along at a normal road pace...didn't wear racing flats or other racing gear to make sure I kept it a relaxed run.  Went home for a brief nap before working again....
  • Weekly Total = 56.79 miles

July 13th - July 19th: cut back mileage week before increasing another 6 weeks...

• Mon - 0 mi, rest day...much needed..  Worked 10-8 and chilled afterwards
• Tue - 12.35 mi | 6mi @ Forest Park before work, 6.35mi @ MHS w/ Serena before practice evening
  • 7:07, 6:40, 6:15, 6:21, 6:00, 6:04 splits - ran perimeter loop at Forest Park before work to the ipod, felt all right but not smooth.
  • 7:39, 7:02, 6:53, 6:53, 7:05, 6:55, 2:30(7:09pace) splits - easy recovery run w/ Serena from school, both of us just felt like blah on this one.  Stomach acted up towards the end for me.  XC practice afterwards.
• Wed - 7 mi @ parents home before work
  • 6:52, 6:26, 6:04, 6:02, 6:08, 6:00, 5:58 splits - easy run from parents place, just shake the legs out.  Weather was nice, rained earlier in the day so nice and cool out.  Made a new loop.  Took about a mile or so to get the legs loosened up and then felt fine.
• Thu - 8.11 mi @ Clayton HS w/ Christy TRACK WORKOUT AM
  • TRACK WORKOUT = 2 x 6-lap cutdowns @ 80,80,75,75,70,70 = 7:30 w/ 6min rest
        1st set = 82,82,75,73,71,71 = 7:34, avg 5:03mi (5:12 first 4 laps, 4:50 last 4 laps)
        2nd set = 79,79,74,73,72,68 = 7:25, avg 4:57mi (5:05 first 4 laps, 4:47 last 4 laps)
    3.05mi warm up plus drills, then 1.5mi cool down before heading over to IHOP for breakfast!  :)
• Fri - 8.13 mi @ Queeny Park between work
  • 6:34, 6:26, 5:59, 6:01, 5:45, 6:03, 6:01, 5:42, 0:42(5:21pace) splits - pretty easy relaxed run twice around the park starting from the NW lot and running counter-clockwise, I needed to just clear my head of stuff and let my legs just feel it out, allowed me to think about things as I listened to the ipod.  Miles 2 and 6 was the big dog museum hill, the rest just kinda rolling hills.  Felt good to be on some softer stuff for once - I need to start doing this more often to save the legs, can feel it a little bit in the quads, although I think largely it is from last Saturday night's race on the down hills, beat them up pretty good!  Worked 10-2 @ CH and then 6-8 @ FE and after that met up with others for pizza off of Grand and Wyoming!  :)  Good times
• Sat - 6.76 mi @ FE Social Run
  • 6:26, 6:30, 6:08, 6:02, 5:44, 6:04, 3:49 splits - easy run to the ipod again.  Legs a bit stiff slightly at the start but after 2mi things opened up and body felt comfortable.  Mile 6 was the big up hill.  Perfect weather today - felt like fall with a slight chill in the air!  :)
• Sun - 10.28 mi @ Missouri River 8K AM
  • Yesterday was an odd day, plans backfired on me and I wasn't planning on racing today but I just needed to do let my legs run the frustration out so I opted to jump in this with hopes to run my legs into the ground, or at least clear my head.  Race was early and didn't really get much sleep after spending some time at my brother's last night talking with Brandi and him so figured that would also help in draining my legs a bit.  Weather was AWESOME!!!  Mid July and it feels like fall already, nice.  The course is great for the first 3.5mi or so, then there is a nasty up hill which makes you feel like walking it would be faster than running, and a little ways after the 4 mile mark you reach the actual top of the hill and then not too bad to the finish.  Last time I raced this event was just after graduating HS and it was not pretty - 29-30min range.  I did have 26:45 in the back of my mind as a time goal to shoot for or try and go for a PR, which would not be easy with the hill I know but I got my 5K PR the same way....so who knows!
    • 3mi warm up along the 4mi Snowball route from the store, easy to the ipod - 8:01, 7:11, 6:51 splits
    • 8K = 26:30 @ 5.1 miles, 5:11avg - 4:59, 5:09, 5:09, 5:33, 5:13, 0:26(4:33pace) splits - course ended up being longer, so the estimated 8K split would have fallen around 25:44-25:48 based on my pace overall - that would put me basically right at my PR.  Felt good overall, I basically just cruised the first 3 miles pushing but not going all out as I didn't want to kill myself entirely before the hill...first mile was mostly downhill so the split was a bit fast, effort wise though was not that quick.  The first half mile I had a guy with me till we turned off Olive then he dropped off and I was on my own the rest of the way.  Had a decent gap at the turnaround point before making our way to the big hill, and then went on to extend that even more by the finish.  After the 2nd place guy we had a HUGE lead over the 3rd.....no one was close.  I grabbed water at the aid stations each time, never looked at the watch till I glanced at it just before turning into the parking lot to the finish - it was just at 5 miles.  Kinda bummed it would be long but oh well.  Finished in a 26:30 which my splits were right on....definitely would be under 26min on a flatter course than this.  Recovered pretty quickly afterwards as well, so despite trying to take my legs out that didn't work....but I did get a nice run in at least and able to think about things while listening to the Beach Boys music from the lead vehicle.  : )  Finished 1st overall, 2nd was about 27:15 or so, and 3rd was 29min and some change.
    • 2.18mi cool down along part of the same warm up loop.
  • Weekly Total = 52.63 miles

July 20th - July 26th: begin 6 weeks around 60-65 range...

• Mon - 11.11 mi | 6mi AM @ Forest Park before work, 5.11mi PM ML/Francis Park x2 loop after working 10-8
  • 7:30, 6:48, 6:31, 6:32, 6:18, 6:17 splits - shake out run basically at Forest Park, felt like crap the first 2 miles then the legs loosened up and was fine but took it easy the rest of the way...just cruised to my ipod and cleared my head some more.  Weather was awesome - actually saw several people dressed for winter!!! 
  • 6:34, 6:10, 5:34, 5:32, 5:15, 0:32(4:55pace) splits - easy run from apt after working late due to customer.  Put on my ipod and just decided to get a simple run in to loosen the legs some more but felt pretty good after the mile and thought about just letting my legs release some pent up stress - turned out to be a great run!  Got absorbed in my music and felt relaxed and smooth the whole time.  Simple run.
• Tue - 5.63 mi @ Chubb Trail before work
  • 8:02, 7:21, 7:12, 7:12, 7:12, 4:51(7:44pace) splits - easy recovery on trails.  Took it real slow today and just enjoyed being in the woods again...need to start getting back onto the trails more as I go to increase my mileage. 
• Wed - 9 mi in Valley Park w/ Billy early morning
  • 7:22, 7:22, 7:14, 6:46, 6:39, 6:18, 6:02, 6:00, 5:47 splits - easy run from the parking lot in Valley Park near the river, headed out on the roads working our way to Manchester Park, then back through neighborhoods out to Valley Park HS.  Good run as we talked about things most of the way...started off easy and just worked into it, felt really good and smooth on this.  Nice and rolling hills with the steeper ones at the end.  Weather was perfect!
• Thu - 11.91 mi @ Clayton HS TRACK WORKOUT AM
  • 1.5mi warm up from track - 7:20, 3:24 splits, ran to the ipod.  Stretched and did drills before starting workout.
  • TRACK WORKOUT = 6 x Mile cutdowns (5:30,5:20,5:10,5:00,4:50,4:40) w/ 400m jog rest (roughly 2:30)
    • (5:30)  5:22 --- 2:45 / 2:37
    • (5:20)  5:12 --- 2:40 / 2:32
    • (5:10)  5:00 --- 2:33 / 2:27
    • (5:00)  4:52 --- 2:30 / 2:22
    • (4:50)  4:42 --- 2:25 / 2:17
    • (4:40)  4:42 --- 2:25 / 2:17
  • 2.66mi cool down around Shaw Park - 7"17, 7:01, 4:41(7:07pace) splits, ran to the ipod again. 
• Fri - 6.1 mi @ Forest Park before work
  • 6:50, 6:16, 5:50, 5:44, 5:40, 5:46, 0:33(5:42pace) splits - ran the perimeter loop in reverse this time.  Ran to the ipod and just cruised along - felt pretty good.
• Sat - 6.76 mi @ Fenton Social Run Gladiator loop
  • 6:25, 6:28, 6:07, 5:59, 5:53, 6:10, 3:52 splits - easy run with out the ipod this time since it was a light rain and didn't want to bother with it.  Turned out it didn't rain and got nicer as we ran, oh well.  Felt pretty decent on it.
• Sun - 9.58 mi @ Creve Coeur Lake w/ Paul and AJ
  • 7:08, 6:49, 6:43, 6:57, 7:04, 6:55, 6:31, 6:39, 5:54, 3:20(5:42pace) splits - easy run around the lake with AJ and Paul.  Ran counter-clockwise for the outer loop, then Paul made it a half mile out the 2nd time before heading back due to some back pains, so AJ and I finished out the shorter inner loop where AJ then left me once we hit Marine Rd as he was running back to his place, I finished the last mile or so on my own.  Great weather and lots of people out this morning!
  • Weekly Total = 60.09 miles

July 27th - August 2nd:

• Mon - 11.1 mi | 6.1mi @ Forest Park before work, 5mi @ Al Foster after work at night w/ flashlight
  • 6:52, 6:14, 5:46, 5:40, 5:35, 5:23, 0:28(5:29pace) splits - easy run to the ipod.  Didn't have a good night sleep due to my neighbors below me for the 2nd night in a row - loud music or something kept me up all night, get about 1-2 hours of sleep before waking up each time...very frustrating.  :(  Must be getting old as this stuff never bothered me before - I could sleep through about anything...kinda sucks.
  • 6:43, 6:16, 5:55, 5:43, 5:41 splits - ran at night on the trails in Eureka.  Thought about not running but decided to go anyway but I wanted something soft - I left my head lamps at home so borrowed flash light from work and ran with that.  Very good run, nice and peaceful and very cool to just run under the moon light for parts of the run!  Felt good and relaxed, I miss these types of runs - been awhile since I ran something like this.
• Tue - 10 mi @ home - car accident on way home from work :(
  • 6:34, 6:15, 6:07, 6:01, 6:11, 6:17, 6:10, 6:08, 6:09, 6:10 splits - easy run to the ipod late evening after eating a large pizza and watching some Heroes.  Surprisingly went well, thought about not running since the little car accident earlier, figured I might be a bit sore from that but opted to go anyway and just see what happens.  Been using the foam roller to keep loose all afternoon, since I figure tomorrow may be a different story!  Run went well as I just made up a random loop which included running all the way down by Carondelet Park and back via the River Des Peres Greenway.  Started to drizzle in the end which was nice.
• Wed - 6.1 mi @ Forest Park mid morning before work
  • 6:51, 6:12, 5:51, 5:49, 5:45, 5:43, 0:34(5:45pace) splits - same loop that I ran Monday morning, I am starting to like this direction better.  Worked at 2pm today so ran a little later in the morning, not too bad but started to get warmer.
• Thu - 10.93 mi @ Clayton HS TRACK WORKOUT AM
  • 1.5mi warm up from track - 7:18, 3:21(6:42pace) splits running to the ipod, stretched and did drills.
  • TRACK WORKOUT = Race Simulation - 2mi, 2xMile, 2x800 w/ 400m jog rest on each
    • 2mi (10:30) = 10:19 ----- 5:13, 5:06
    • 1mi (5:00-5:10) = 5:01 ----- 2:33, 2:28
    • 1mi (5:00-5:10) = 4:58 ----- 2:30, 2:28
    • 800m (2:20-2:30) = 2:24 ----- 1:13, 1:11
    • 800m (2:20-2:30) = 2:22 ----- 1:11, 1:11
  • 3mi cool down from track - 7:09, 6:41, 6:32 splits ran to the ipod, headed out to Hanley and back via Forsyth.
• Fri - 6.3 mi @ Francis Park loop before work
  • 6:49, 6:14, 5:58, 5:51, 5:49, 5:49, 1:34 splits - easy shake out from my place, ran my usual Francis Park loop but added on the 3rd loop this time before heading home (normally I just do 2).  Great weather today!  Stepped funny on the right foot on uneven sidewalk so the ankle is a little sore, but not too worried.
• Sat - 5 mi @ FE Social Run
  • 6:13, 6:28, 5:56, 6:30, 5:31 splits - took it easy and just did the 5mi loop instead of my normal extended since the ankle felt weird still from yesterday. 
• Sun - 10.62 mi @ FLEET FEET Flat Five 5M
  • 2.5mi warm up along the Katy Trail out and back, stretch and drills
  • 5.12 mi = 26:07 @ 5:06 avg - 5:02, 5:03, 5:06, 5:12, 5:09, 0:33 splits - course was definitely longer than 5 miles which was a bummer, based on my splits I ran 3 PR's this morning...4mi @ 20:23, 5mi @ 25:32, and the 8K approx 25:19-25:23 based on my pace...felt really good on this one as I took it from the start and was on my own the entire way.  The biker who was my lead vehicle took awhile before he finally was able to keep ahead of me as I passed him a few times since he kept slowing down.  I glanced at the garmin once at the turn around point (2.6mi around 13:09) and then when I saw 2nd and 3rd place running I peeked at how big the gap was (roughly 400m at that point).  By the end I had roughly an 800m gap as 2nd place was 28:40.  Weather was great!
  • Weekly Total = 60.05 miles