December 2009 Training
 

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 - started ASIC Trail Attack shoe...nice
• 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

December 7th - December 13th:

• Mon - 6.1 mi @ Forest Park
• Tue - 3.4 mi @ SC Social Run (ran late)
• Wed - 8.13 mi @ Castlewood "Mickey Mouse" loop
• Thu - 5 mi @ CH Social Run
• Fri - 0 mi - coaching clinic in Columbia, MO
• Sat - 6.75 mi @ Forest Park - Frostbite Series 3K
• Sun - 10.86 mi - 141/Big Bend loop from parents
  • Weekly Total = 40.24 miles

December 14th - December 20th:

• Mon - 0 mi - rest
• Tue - 9.58 mi | 4.38mi @ Castlewood afternoon, 5.2mi @ SC social evening, dinner @ 8
• Wed - 6.9 mi @ Chubb trail before work
• Thu - 7.5 mi @ CH social
• Fri - 7.1 mi @ Green Rock trail before work (Six Flags side)
• Sat - 5 mi @ FE social
• Sun - 7.7 mi @ home - Christmas Light run around Francis Park/South City area
  • Weekly Total = 43.78 miles

December 21st - December 27th:

• Mon - 0 mi - rest
• Tue - 15.23 mi | 10.03mi @ Castlewood (Bluffs/Blue Ribbon/Sherman Beach loop), 5.2mi @ SC social w/ Dave and Justin
• Wed - 4.75 mi @ CH store before work - RAINY
• Thu - 5 mi @ Al Foster trail after work - night trail run w/ headlamp - pouring rain and MUDDY, fun times!  :)
• Fri - 4.5 mi @ White Castle loop from apt - snowing and WINDY!
• Sat - 11.1 mi @ Forest Park - Frostbite Series 10M (10.1mi), ran more of a pace run to maintain 5:50s per mile, WINDY!!!
• Sun - 10.29 mi @ Al Foster w/ Laura in the snow.  Last 2 miles medial side of inner knee hurting bad
  • Weekly Total = 50.87 miles

December 28th - January 3rd: New Years!!!  Decided to only run on Social Run days (Tue, Thu, and Sat) and XT the rest....

• Mon - 0 mi
• Tue - 7.5 mi | Ran cool down w/ Serena before heading to SC social run to get in 5 miles there - left knee intense pain at end of run, hurt most when turning or toeing off (plantar flexing)
• Wed - 0 mi
• Thu - 5.04 mi easy run w/ Serena after work - good till stepped funny near the end which flared up the left knee again....
• Fri - 0 mi
• Sat - 0 mi - got home late and wanted to sleep in so didn't make the run
• Sun - 0 mi
  • Weekly Total = 12.54 miles - got the running done, but have yet to XT...ha ha