September 2009 Training
 

August 31st - September 6th:

• Mon - 9.5 mi @ Wild Horse Parkway loop after work
  • 7:26, 6:58, 6:46, 7:00, 6:47, 6:43, 6:28, 6:29, 6:31, 3:17(6:34pace) splits - HILLY ass run!  Worked 10-3/coached/6-8 and then ran from the store out to Wild Horse via Edison and Long Road, then took the 2nd subdivision on my left along Wild Horse heading out towards 109 which is Wild Horse Parkway (there is a wood chip 2K path back in here but just stuck to the roads at night) - very hilly area as I took it all the way till the road dead end and then headed back.  Not bad overall, and the moon/sky was pretty cool out!
• Tue - 13.13 mi | 10.13mi TRACK WORKOUT w/ Serena before XC meet, 3mi PM running around @ XC meet - saw Feder this morning to get hip worked on too
• Wed - 0 mi - much needed off day - 29 straight days of running
• Thu - 4.61 mi before staff meeting from CH store
  • 7:26, 6:41, 6:25, 6:25, 3:53(6:24pace) splits - miserable run at first, then decent at finish but hip definitely impacting my stride for the first 2 miles till it warms up.  Pressed for time on this so only could get in this amount before meeting....eh, it works.
• Fri - 12.53 mi | 5.1mi before work ML/Francis Park loop, 7.43mi after practice from apt
  • 7:08, 6:45, 6:34, 6:30, 6:27, 0:36(6:20pace) splits - used foam roller and stick prior to run which helped loosen up the hip some, not as bad starting off but still there and nagging as always. 
  • 6:49, 6:28, 6:06, 6:20, 6:10, 6:11, 6:17, 2:37(6:06pace) splits - easy run after getting home, ran down River Des Peres Greenway to Gravois, then up Jamieson to Wilmore Park and around the lakes there, then up to Francis Park for the normal 2 loops before heading home.  Overall felt pretty good on this run surprisingly...need to feel this way in the morning though.
• Sat - 5 mi @ FE Social run - RAINY!
  • This run just was not fun for some reason - perhaps the rain dampened my spirits???  Either way, just didn't feel it today and the last mile or so was dragging.  Hip wasn't the big problem but it didn't help the situation - the afternoon made up for the rough morning as it was a great day later on!  :)
• Sun - 5.1 mi @ ML/Francis Park loop before work
  • Pressed for time and got out late, so didn't get the garmin going right away, ran the usual loop since I know the distance, overall felt good as I avg 6:38 for the whole thing so at least this week was consistent with pace wise on the whole - I was WAY off my goal of 70 this week but figure I better listen to the body this time around and not force the mileage.  I found myself getting to caught up in the mileage these past few weeks that I began slipping to my old ways.....and I found that I run better when I do not do that, so as much as I would love to keep the mileage goals up I am deciding to scrap those and adjust to fit my current situation with this hip deal - figure I will shoot for around 50 miles the remaining weeks and just maintain as I get this worked out and strong again.  Besides, I know I can run a marathon on the lower side of mileage so I am not too worried there - I just want this hip issue to go away in 4 weeks!  :)  And...I hit 69 miles last week so that was close enough to the 70 mark anyway, and I had a solid 6 weeks over 60 miles.....I know I can do that, but it will have to wait for another round of training till I get back up there...I can be patient.
  • Weekly Total = 49.87 miles

September 7th - September 13th: Packet Pick-Up at the store Thu/Fri/Sat and then race day Sunday - long days ahead....

• Mon - 14.05 mi | 10.05mi AM @ JCC Labor Day 10K, 4mi @ Forest Park evening shakeout
• Tue - 5.77 mi w/ Serena after practice from MHS easy - saw Feder again today to get worked on, slowly improving which is good...did ultra sound too
• Wed - 6.16 mi @ CH Levee Trail after work - late night
• Thu - 10.25 mi @ CH FF w/ Karey early morning before work
• Fri - 8.3 mi @ Rustic Valley/Bluebird loop before work
• Sat - 6 mi @ Forest Park after work in evening
• Sun - 0 mi - L&C Race Day - work all day so resting!
  • Weekly Total = 50.53 miles

September 14th - September 20th:

• Mon - 6.33 mi - ran Lansdowne to Hampton, then to Francis Park (2 loops) and home)
• Tue - 6.3 mi @ Forest Park afternoon since practice canceled, saw Feder early morning
• Wed - 0 mi - rest
• Thu - 11.3 mi @ MHS - ran easy after XC meet from school, ice bath afterwards
• Fri - 8 mi @ Nashville from hotel - late night run after kids in bed
• Sat - 6 mi @ Nashville XC meet - run before hand and then during the meet
• Sun - 8.52 mi Webster Groves loop plus River Des Peres trail (gravel) at night
  • Weekly Total = 46.45 miles

September 21st - September 27th:

• Mon - 4.22 mi easy run along River Des Peres path after work
• Tue - 11.02 mi TRACK WORKOUT @ MHS before practice, saw Feder early morning
  • TRACK WORKOUT = 2mi / 4xMile / 2x800m w/ 400m jog after 2mi and last 1mi, 1min rest between everything else.  Marathon effort simulation goal paces (slower to faster)
    • 2 mi = 5:38, 5:37 = 11:15
    • 1 mi = 5:19
    • 1 mi = 5:14
    • 1 mi = 5:17
    • 1 mi = 5:24
    • 800m = 2:39
    • 800m = 2:35
• Wed - 0 mi - rest
• Thu - 12.3 mi @ Chesterfield Greenway path w/ Serena before work early morning
  • 7:12, 6:37, 6:16, 6:08, 5:54, 5:49, 5:52, 5:54, 5:52, 5:57, 5:56, 6:01, 1:46 splits - Serena had a 75min tempo run and asked if I would join, this run felt perfect!  Haven't had a run like this since back in early August and before - normal run pace for me and just clipped along the trails....Serena was with me through 6 miles before we seperated some, but she was probably only a few seconds back from me the rest of the way, she ran well.  This bodes very well for me in the marathon next week - 10 days out!  :)
• Fri - 7.84 mi @ Arnold Park, ran during the meet and then got in a run after the races
• Sat - 6.76 mi @ FE Social Run before work
• Sun - 0 mi -rest
  • Weekly Total = 42.14 miles

September 28th - October 4th: TWIN CITIES MARATHON SUNDAY!!!!

• Mon - 5.1 mi @ Francis Park loop
• Tue - 5.5 mi @ Highcroft loop in reverse w/ Serena after practice, saw Feder early morning
• Wed - 4.76 mi new loop from CH store, possible use for social run in fall
• Thu - 7 mi @ MSP shakeout from hotel after driving all day, ran along Big River Regional Trail, rainy
• Fri - 4 mi @ Big River Regional Trail, ran other direction out and back easy
• Sat - 4 mi @ Lake Calhoun after race technical meeting, first sign of sun during the run!
• Sun - 26.35 mi - MARATHON = 2:32:02, new PR by 3min 18sec
  • Finished 31st overall, 13th age group.  Great run!
  • Weekly Total = 56.71 miles