November 2009 Training
 

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

November 2nd - November 8th: State XC weekend!  Right ankle flared up Tues night

• Mon - 0 mi
• Tue - 15.26 mi | Feder in AM, ran part of Serena's track workout PM, 5.2mi @ SC Social Run at night - right ankle flared up midway through run
• Wed - 5 mi @ FE Social Run
• Thu - 5 mi @ CH Social Run
• Fri - 3.1 mi @ State course preview
• Sat - 2 mi @ State course running around
• Sun - 7.2 mi @ Creve Coeur Lake fartlek before work
  • Weekly Total = 37.56 miles

November 9th - November 15th:

• Mon - 5.8 mi @ CH store before work - Wild Horse Creek loop reverse
• Tue - 8.6 mi | Feder in AM - worked a lot on right ankle, 3.44mi @ MHS after school (600m blast w/ Jeff), 5.16mi @ SC Social Run at night
• Wed - 0 mi - rest day - right ankle really swollen during work, cold/warm baths after work (3min cold/2min hot for 15min and finished w/ 1min cold)
• Thu - 0 mi - ankle a little better but decided not to run and rest some more
• Fri - 7.63 mi | Midnight Howl 5K
• Sat - 5 mi @ FE Social Run
• Sun - 0 mi
  • Weekly Total = 27.03 miles

November 16th - November 22nd:

• Mon - 0 mi
• Tue - 5.2 mi @ SC Social Run
• Wed - 7 mi @ FE Social Run (2mi earlier w/ Serena)
• Thu - 5 mi @ CH Social Run
• Fri - 0 mi
• Sat - 5 mi @ FE Social Run
• Sun - 6 mi @ Forest Park
  • Weekly Total = 28.2 miles

November 23rd - November 29th:

• Mon - 0 mi
• Tue - 5.2 mi @ SC Social Run
• Wed - 5 mi @ CH before work (ran social loop)
• Thu - 9.84 mi | Chesterfield Turkey Trot 5K
• Fri - 0 mi
• Sat - 14.81 mi | Alton 10 Miler
• Sun - 0 mi
  • Weekly Total = 34.85 miles

November 30th - December 6th:

• Mon - 5.12 mi @ Francis Park loop
• Tue - 13.72 mi | 8.52mi workout w/ Serena PM, 5.2mi Social Run @ SC
• Wed - 4.1 mi @ Queeny Park
• Thu - 5.02 mi @ CH Social Run
• Fri - 3.21 mi morning run w/ staff
• Sat - 12.34 mi @ Queeny Park - Snowball 15K trail race
• Sun - 0 mi
  • Weekly Total = 43.51 miles