October 2009 Training
 

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

October 5th - October 11th:  Begin time off from marathon...goal is at least  week to 10 days, maybe more

• Mon - 0 mi
• Tue - 0 mi, Feder in the morning, ice bath after practice
• Wed - 0 mi
• Thu - 0 mi, ice bath
• Fri - 0 mi
• Sat - 0 mi
• Sun - 0 mi
  • Weekly Total = 0 miles

October 12th - October 18th:

• Mon - 0 mi
• Tue - 0 mi, Feder in the morning
• Wed - 0 mi
• Thu - 4.22 mi River Des Peres path to Gravois and back easy before work
  • 7:34, 7:24, 7:24, 7:14, 1:37(7:15pace) splits - this run was rough, felt very out of shape on this.  The left hamstring bothered me still but everyone else was good (right ankle felt funky at first but went away...).  Thankfully I took the ipod with me otherwise this really would have been a miserable run back! 
• Fri - 8.03 mi @ Bluebird loop from parents place before practice, form and hurdle flexibility drills on the track
  • 7:08, 6:49, 6:37, 6:30, 6:38, 6:33, 6:23, 6:19, 0:11(6:01pace) splits - much nicer run than the day before.  Ran from my parents place and started off with the normal Bluebird loop but then altered it making it more of a figure 8 type of loop, entering Bluebird from the Southeast portion along the trails, then leaving along the paths behind Best Buy and took Reinke back to Troy's old house, cutting over to New Ballwin Park for a loop around the pond before heading home.  Originally planned on a 35min run w/ Serena so thinking like 5 miles for the day - this actually worked out better as I had the ipod and just cruised along again and got a little more in.  Drove to school and then did one lap jog to loosen the legs up, form drills and then went through the hurdle flexibility drills (over/under front and sideways 1x each leg, forward and backward 1x each leg, sideways 1x each leg, up 2/back 1 1x each leg, "U" sideways 1x down around and back)
• Sat - 5 mi @ FE Social Run before the XC meet
  • 7:32, 7:28, 7:09, 7:33, 6:40 splits - miserable run for the most part, felt similar to Thursday.  Legs just sore from getting back into it as the muscles just feel like I raced a down hill, plus the hurdle drills the other day probably has a little to do with some of it.  All the food I ate yesterday too wasn't completely out of the system so that got me later in the run!  :)  Got in light running around at the XC meet but that hurt more than anything so I kept it to a minimum and got around.  Ice baths are calling me....haha
• Sun - 6.5 mi, Bubba XC Series #1 @ Faust Park
  • XC Race 2.7 mi @ 15:43 = 5:44, 5:57, 4:02 splits.  Hamstring felt fine on the rolling xc course - fun times!  2 loop course, 7:40ish was my first loop when I glanced at the watch to check the distance (1.35mi).  Had a couple barriers to hurdle midway through a loop, course was pretty good footing overall, some paved sections but most was on grass with some good hills.  Warmed up around the park on the trails - pretty cool!  Definitely might be looking into this for XC workouts or easy runs perhaps in future.
  • Weekly Total = 23.75 miles

October 19th - October 25th:

• Mon - 0 mi, rest
• Tue - 4.5 mi | 3mi @ JB before practice, 1.5mi on track before practice plus form and hurdle drills
• Wed - 0 mi, long day at work and to Fox and Hound after work...
• Thu - 4.5 mi, Laclede Station/Watson loop after work in the rain - fun run!
  • 7:32, 7:01, 6:46, 6:41, 3:14 splits - fun times in the rain, good run overall.
• Fri - 6.1 mi @ Forest Park before practice
  • 7:23, 7:02, 6:27, 6:24, 6:26, 6:27, 0:38 splits - sluggish run overall, kind of a blah outing.  No worries
• Sat - 6 mi @ PC - ran XC course before races, then got in miles running around during the meet
• Sun - 7.22 mi, Bubba XC Series #2 @ Jefferson Barracks
  • XC Race 2.22 mi @ 13:13 = 5:55, 6:06, 1:12 (5:29pace) splits.  Liked this course, some more steeper but shorter hills on this one, otherwise it incorporated some of the areas the HS runs for their XC course.  Weather was perfect!  Warm-up I ran around the paved trails in the park and some of the XC course to get in 5 miles worth before the race....cool down I just jogged around a bit and stretched real well before leaving for work.
  • Weekly Total = 28.32 miles

October 26th - November 1st:

• Mon - 5 mi @ CH Fleet Feet before work - out Edison towards airport and back
  • 7:24, 6:50, 6:36, 6:38, 6:32 splits - this didn't feel very good to start with, but got it done.  Misting out, but not terrible.  Ran out past Long road and turned at 2.5mi - possible Social Run loop?
• Tue - 6 mi @ MHS - 15-13 workout before practice, Feder in morning
  • 15-13 = 28:40 @ 5:58avg
        6:15, 6:14, 2:30 out @ 6:14avg for 2.4 miles
        5:51, 5:41, 2:09 back @ 5:40avg for 2.41 miles
    Overall not terrible, but not my best outing on one of these.  My goal typically is to hit around 6:00 for the first 15min and then aim around 5:12 on the way back to get in 5 miles in 28min.  I ran this on my own loop that i made up a few years back which includes Country Ridge but also the side roads which adds in more steeper hills, especially on the way back, which provides more of a challenge to hit pace.  I like this compared to the normal one the HS kids run which still is a good route in itself, just not as hilly.  I was just shy of the 2.5mi marker on this one, but by 2 miles my legs were frozen from the constant down pour and cold wind!  Miserable weather, but I got it done.  Warmed up on the track for half mile and drills before hand, cool down I got in some more on the track and roads to call it a 6 miler day. 
• Wed - 0 mi, rest day
• Thu - 11.74 mi @ Chesterfield Levee trail before work, slight tempo run
  • 6:54, 6:17, 6:11, 6:11, 6:07, 6:02, 5:59, 5:48, 5:46, 5:54, 6:00, 2:44(5:59pace) @ 11.46mi tempo ----- 2:21 @ .28mi cool down back to car easy
        This run went okay despite the nasty head wind along the path heading back the final 4 miles!  First 1.2mi or so headed out into the wind going east along levee trail, then turned back and headed out west with the wind all the way till the construction site, then turned back to where we started at the ice rink....gotta love that wind!  Surprisingly the hamstring held up for the most part, started feeling it or being more aware of it towards the end....probably due more to the fact that this is my longest run back so far!  It got me good though afterwards and the rest of the day....I was pressed for time afterwards to get to work or be late...not good.  Construction didn't help by blocking the road for awhile!  Luckily made it in time with one minute to spare!  :)
• Fri - 3.17 mi @ Jackson City Park on the XC course w/ team
  • Course preview for tomorrow's race - fun course, and even more fun cause it was muddy as hell!  Puddle splashing galore...the kids all enjoyed themselves and the course should provide some great entertainment tomorrow!  Wish they would let anyone run in that open race, this could be a fun one.
• Sat - 3 mi @ Jackson City Park running around XC meet
• Sun - 8.2 mi @ Bubba XC Series #3 @ Creve Coeur Lake
  • Weekly Total = 37.11 miles