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To view my current training log for the year select a month below to view individual weeks:
Jan --- Feb --- Mar --- Apr --- May --- Jun --- Jul --- Aug --- Sep --- Oct --- Nov --- Dec

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

January 4th - January 10th:

• Mon - 0 mi
• Tue - 5.2 mi @ SC social - knee held up good this time around, first run of the new year!  Just running relaxed and easy, nothing serious at the moment
• Wed - 0 mi
• Thu - 3.5 mi @ CH social - COLD and SNOW!  Wind was brutal as we modified this a bit...we all ran as a group tonight.  Wore my trail shoes for this run.
• Fri - 0 mi
• Sat - 3.5 mi @ FE social - cold and due to snow on the ground we all ran 3mi (1.5 out and back) and then Andy and I ran back out some to catch the rest of the runners and came back.  Ran with Kerrie and Andy initially. 
• Sun - 0 mi
  • Weekly Total = 12.2 miles

January 11th - January 17th:

• Mon - 0 mi
• Tue - 5.2 mi @ SC social - sidewalks covered in snow/ice, roads clear - warmer!  :)
• Wed - 0 mi
• Thu - 6 mi @ CH social - great weather (mid 40s!), ran normal loop then Ashton and I covered an extra mile to check on people
• Fri - 0 mi
• Sat - 5 mi @ FE social - ran w/ Rob and Audrey, much better weather than last week!
• Sun - 0 mi
  • Weekly Total = 16.2 miles

January 18th - January 24th:  Well, the new year's resolution made it 3 weeks about...it was worth it.

• Mon - 5 mi River Des Peres loop before work - couldn't fight the urge any longer and now re-motivated, awesome run!  First time wore garmin in a LONG time - negative split entire run and was smooth....good start
• Tue - 5.2 mi @ SC social - great run!  Was late starting so took off trying to see if I could catch Dave and Jeff - caught most, but more importantly this was the first run since the 10 miler that I ran these sort of paces and it felt very comfy:
      31:10 @ 5:59avg - 6:33 / 6:13 / 5:53 / 5:49 / 5:48 / 0:54
• Wed - 0 mi
• Thu - 7 mi @ CH social - ran with the group for about 4.5mi, then finished it in with some others before heading back out another mile or so and finishing with another group - great run tonight!  East Coast afterwards for the awards banquet for the 2009 racing team.
• Fri - 6.1 mi @ Forest Park before work, Fartlek = 5 x 2min on / 1min off after 10min into run then finished off rest of loop for cool down.  Felt great overall as the 2min on portions were roughly tempo pace which for me right now is much faster than what I had been running these past several weeks, felt good to just get the legs moving a little bit while the 1min portions were just easy recovery jogs.

  • 10 min  = 7:10, 2:50 @ 7:02 avg
  • 15 min fartlek =       2min @ .33 (5:59 pace)        1min @ .14        =    .47 mi
                                        2min @ .34 (5:49 pace)        1min @ .14        =    .48 mi
                                        2min @ .35 (5:47 pace)        1min @ .14        =    .49 mi
                                        2min @ .36 (5:33 pace)        1min @ .14        =    .50 mi
                                        2min @ .36 (5:33 pace)        1min @ .14        =    .50 mi        =    2.44 miles worth @ 6:08 avg
  • Cool down = 1:00, 6:25, 6:21, 0:40 @ 6:35 avg
  • I had covered 1.42 miles in the 10 min warm-up, 2.44 miles in the workout portion, then 2.24 miles for the final cool down.  Since I was taking splits for the workout normal mile splits would be off so I took a split again once I hit 4 miles which is why there is another 1min on the cool down, that way the final splits were each a mile and then the final .1 to the parking lot.

• Sat - 5 mi @ FE social - very nice run overall, ran with Robert again. 
• Sun - 0 mi
  • Weekly Total = 28.3 miles

January 25th - January 31st:

• Mon - 5.53 mi Avery loop - relaxing run, windy and flurries!  :)  Felt good overall just cruising to the ipod
      36:01 @ 6:30avg - 7:12, 6:21, 6:23, 6:17, 6:25, 3:23(6:22pace)
• Tue - 11.52 mi | 6.32mi Best Buy loop from parents mid afternoon, then 5.2mi @ SC social w/ Neuschwander.  Both runs felt good, great weather for the mid-afternoon run as it was sunny and clear skies, it was nice to run on the old routes.  I was a little pressed for time between runs, so wanted to take it easier at the social run, so Neuschwander and I ran together relatively comfortable.  We probably picked it up a little bit by the end but we weren't pressing hard.  Legs felt good today, now looking forward to tomorrow as an off day!  :)
      6.32 miles = 40:09 @ 6:21avg - 6:42 / 6:34 / 6:27 / 6:25 / 5:54 / 6:10 / 1:57(6:05pace)
      5.2 miles = 34:23 @ 6:36avg - just ran with normal watch, no garmin on this
• Wed - 0 mi
• Thu - 7 mi @ CH social run, ran the loop then out another mile to check on people and finished with them - good night!
• Fri - 6 mi @ Forest Park before work, Fartlek = 4 x 3min on / 2min off after 10min warm-up, then ran the rest of the loop as a cool down.  Planned on just doing 3 sets originally but talked myself into the 4th one just to push myself a little bit.  I actually had covered about the same ground that I did last week when I had finished that fartlek portion, then decided to add the 4th set today to get a little more.  It was MUCH colder and windy this week as I was in tights and wore the face mask to save the face which definitely cut down on breathing the cold air on the hard segments!  Overall it went well, not bad.  Most of this was run on the paved path around the park as the gravel portions were icy and not clear so the footing was a bit sketchy...opted for the better footing on the paved trail.

  • 10:01 warm-up = 7:27, 2:34 @ 7:18 avg
  • 20 min fartlek =       3:00 @ .51 (5:51 pace)        1:59 @ .27        =        .78 mi
                                        3:01 @ .53 (5:43 pace)        1:59 @ .28        =        .81 mi
                                        2:59 @ .53 (5:37 pace)        2:00 @ .27        =        .80 mi
                                        2:59 @ .51 (5:51 pace)        1:59 @ .29        =        .80 mi        =    3.19 miles worth @ 6:14 avg
  • Cool down = 3:00, 6:41 @ 6:43 avg
  • 1.37 miles covered in the warm-up, 4.56 miles covered by the end of the fartlek portion, this is why I took the split at 5 miles to get the final actual mile. 

• Sat - 5 mi @ FE social run w/ Bryce.  Snowed over night so the roads were not clear for about 95% of run.
• Sun - 0 mi
  • Weekly Total = 35.05 miles