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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

April 26th - May 2nd:

• Mon - 5 mi @ parents place before work, easy run with regular watch.  Legs felt really good this morning but kept it very relaxed to the iPod.
          33:00 @ 6:36 avg for 5 miles
• Tue - 6 mi @ Forest Park before track meet along inner loop.
• Wed - 6.75 mi @ Wildhorse ext. loop before work - ran 10-20-10 workout going counter-clockwise and added on subdivision along Baxter before heading back to store.  Overall run went very well as this was last minute decision about a mile into the run to do the workout, legs felt smooth.  10min easy running, then 20min tempo run, followed by another 10min easy running which basically just took me back to the store so it was a bit longer.  Intended to run after work but got out late so decided not to and eat dinner instead, no biggie.
• Thu - 8.25 mi @ Deer Creek / Bluebird loop before work from parents place.  Made a new loop kind of as I took the cut through in Deer Creek over to Bluebird Park and then back via Manchester back to home, overall went pretty good!  Pressed for time though so didn't get to really enjoy breakfast.  Worked and then headed to track meet for day 1 of Conference - my varsity girl vaulters went 2nd and 4th!  AWESOME
• Fri - 11.56 mi @ WG / Francis Park loop before work.  Relaxed long run, felt pretty good.  Just after 11 miles though really rolled my right ankle good - took the final half mile for it to go away some what...frustrating.
• Sat - 0 mi
• Sun - 13.89 mi | 7.89mi @ Grant's Trail before work 10x2min/1min workout.  6mi Best Buy loop after work from parents place
  • Weekly Total = 51.45 miles

May 3rd - May 9th:

• Mon - 5.59 mi @ Forest Park after practice
• Tue - 8.14 mi @ Al Foster Trail easy run before track meet*
• Wed - 12.39 mi | 7.38mi @ Queeny Park before work 30min Tempo workout, 5.01mi @ QT loop from parents after work easy
  • Tempo - Ran 10min easy warm-up and then attempted to get in 30min at a good tempo effort on the hills in Queeny, devising loops to hit the major hills and the longer uphills.  Overall not bad but this did not go as well as I had hoped - ofcourse with the hills times would not be blazing fast, but I had hoped for a little better on this.  At least the effort was there, then finished up with another 10min easy cool down jog before heading to work.
• Thu - 10 mi @ Creve Coeur Lake after practice Tempo workout - supposed to be an easy run but kinda turned into a little venting run to work out some frustration, mostly from the traffic (it sucked) and some other things.  In some ways I guess this was another tempo run as I made it into a semi-progressive / tempo workout.  I felt good and as I did the outer loop I figured I would pick it up some more on the 2nd loop, plus it would give me a change to work on pressing a little bit when tired - it worked.  I know I should not do two workouts back-to-back like this, but this sort of redeemed me a little from yesterdays run - definitely will be cutting back the rest of the week on hard pacing and just getting some easy stuff in the next few days.
  • Tempo - 61:58 @ 6:11 avg - 6:50, 6:23, 6:24, 6:26, 6:17, 5:57, 5:57, 6:00, 5:54, 5:50 splits (32:20 first 5mi @ 6:28avg / 29:38 second 5mi @ 5:55avg)
• Fri - 0 mi
• Sat - 6.75 mi @ FE social run Gladiator loop
• Sun - 8.4 mi @ MHS UNO's loop after work
  • Weekly Total = 51.27 miles

May 10th - May 16th:  Cut back week in mileage planned

• Mon - 0 mi
• Tue - 7 mi @ Windsor before practice - track workout
  • Track Workout - 1mi warm-up, 4 x 1mi repeats w/ 400m jog rest, 1mi cool-down.  Paces aiming between 5:20-5:30 per mile, nothing crazy but using this more to just kinda see where I am at fitness wise right now.  Overall not a terrible workout, but definitely not one of my good ones as I struggled on this one.  My first lap on mile 1 was an 85sec (a little too slow and relaxed) so the last 3 laps were 79, 80, 80.  I would feel that later in the workout for dropping too quickly like that.  Warm weather and slight wind on the back stretch, other than that not a bad day - it was supposed to be nasty weather too, so definitely lucked out there!  Wore my Sinister's for the workout as I will probably be racing the half in these so trying to get more of a feel for them with various workouts and speeds.
    • 1mi = 5:21
    • 1mi = 5:29
    • 1mi = 5:34
    • 1mi = 5:22
• Wed - 9.35 mi | 5.12mi AM before work Francis Park x2 loop easy.  4.23mi PM after work Gravois and back along RDP with no watch - great relaxing run.
• Thu - 0 mi, ice bath after practice instead - body just feelin a little sluggish
• Fri - 10.93 mi @ WG loop w/ Track Workout mixed in the middle of run after practice.  Ran to the Webster Groves track for a warm-up, then did the workout, finished my cool down with the rest of the road loop.  Went very well overall.
  • Track Workout - Warm-up, 6 x 600m @ HM race pace (5:20/mi) w/ 30sec jog rest.  Establishing a feel for the pace as I covered 2.5mi worth total mixed in with the resting bits.  Avg 78-79 for the first 400m on all of them and just felt like clock work.
    • Warm-up = 3.15mi
    • 6 x 600 = 1:59, 1:59, 1:59, 1:58, 1:58, 1:57
    • Cool-Down = 5.28mi
• Sat - 4 mi @ FE Social Run before track meet - rainy day, Andrew and I just ran reverse for 2mi and turned around.
• Sun - 12.94 mi | 4.4mi @ Bro's house - QT/Crestwood fig 8 loop easy before work.  8.54mi @ Bro's house - QT/Glendale loop after work, rainy!
  • Weekly Total = 44.62 miles

May 17th - May 23rd:

• Mon - 0 mi
• Tue - 13.9 mi | 6.9mi AM @ Al Foster trail easy.  7mi PM Track Workout before practice @ Windsor.
  • Track Workout - Warm-up for 1mi on track, stretch and drills then strides.  Workout was 20 x 400 @ HM race pace (80sec laps) w/ 30sec jog rest.  Similar to last weeks workout in feeling pace.  Avg 77sec on them all feeling smooth and relaxed, very good workout.
• Wed - 11.55 mi @ Grant's Trail / Clydesdale Park Trails before work.  Good run starting from bro's house, decided to explore the other side parks just over 3 miles into the run...turned out to be pretty cool, also added some hills in which was a nice break.
• Thu - 9.55 mi | 4.55mi @ Queeny before work easy shakeout run in the rain.  5mi tempo run @ CH social run after practice - mile to warm-up and then did 4mi tempo, felt great
• Fri - 8.5 mi @ CH Greenway trail before work easy run.
• Sat - 12.13 mi after Sectional track meet - 6.5mi Forest Park to SLUH HS track loop, watched Festival of Miles races, 5.63mi via Grand/Watson to home after.
  • 6.5 mi = 7:01, 6:40, 6:40, 6:22, 6:40, 6:35, 3:11 splits @ 6:38avg
  • 5.63 mi = 7:07, 6:23, 6:32, 6:22, 6:21, 3:57 splits @ 6:31avg
• Sun - 0 mi
  • Weekly Total = 55.63 miles

May 24th - May 30th: STATE TRACK MEET!!!

• Mon - 0 mi
• Tue - 19.77 mi | 14.57mi early morning Track Workout before track practice.  5.2mi PM @ SC social run
  • Track Workout - 4 x Mile w/ 2min rest, 6min rest, 4 x 400m w/ 90sec rest --- Mile goal times = 5:18/5:18/5:14/5:14, 400m goal times = 77/76/76/75.
    • 1mi = 5:13 - 1st lap 75, rest on pace
    • 1mi = 5:16
    • 1mi = 5:14
    • 1mi = 5:12
    • 400m = 75
    • 400m = 70
    • 400m = 69
    • 400m = 68
• Wed - 10.1 mi from apt after work
• Thu - 7.5 mi @ Tan Tara resort late night run
• Fri - 6.01 mi @ Tan Tara resort late night run
• Sat - 5.12 mi @ Francis Park loop from apt evening run
• Sun - 5.62 mi @ Castlewood Park after work
  • Weekly Total = 54.12 miles

May 31st - June 6th: Hospital Hill race Saturday

• Mon - 6.11 mi @ Forest Park
• Tue - 7 mi @ RDP Greenway after work - 5mi tempo w/ 1mi warm up and 1mi cool down - started new shoes
• Wed - 0 mi
• Thu - 5.1 mi
• Fri - 7.58 mi in KC along Trolley Trail and Ward Parkway through Loose Park
• Sat - 16.6 mi Hospital Hill Half-Marathon
• Sun - 0 mi
  • Weekly Total = 42.39 miles