KOZIRUNNER.COM
Artwork    Photography    Running    Bio    Home

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

September 27th - October 3rd: L&C race weekend - start the taper for race... :)

• Mon - 12.5 mi Wellbridge loop after practice, then ice bath (this made it 85.85mi in 7 straight days...highest since Feb 2008!)
• Tue - 0 mi
• Wed - 8.76 mi Bluebird/Rustic Valley loop from parents home after practice
• Thu - 12.79 mi | 5.79mi @ Forest Park early before work, 7mi @ CH Social Run after practice
• Fri - 0 mi
• Sat - 12.25 mi from apt after work
• Sun - 0 mi - injured right ankle early morning, medial side, had to work on it all day at L&C race.  :(
  • Weekly Total = 46.3 miles

October 4th - October 10th:

• Mon - 0 mi
• Tue - 5.25 mi @ MHS after practice
• Wed - 5.1 mi Francis Park loop before work early morning
• Thu - 13.54 mi | 7.54mi @ Castlewood w/ guys team at practice, 6mi @ CH Social Run evening
• Fri - 8.75 mi @ MHS TRACK WORKOUT before work
• Sat - 0 mi
• Sun - 11 mi @ Forest Park before work
  • Weekly Total = 43.64 miles

October 11th - October 17th:

• Mon - 6.75 mi
• Tue - 8.71 mi @ Castlewood w/ guys
• Wed - 5 mi @ Castlewood after practice - venting run
• Thu - 13.2 mi | 6.2mi AM before work on Chesterfield Levee trail, 7mi PM @ CH Social Run
• Fri - 2 mi shakeout from hotel in Clive, IA
• Sat - 5.04 mi from hotel along Greenbelt Trail, easy run
• Sun - 16.3 mi, IMT Des Moines Half-Marathon - PR!  (fell apart after mile 9, rough final 3mi)
      Splits = 5:19, 5:42, 5:32, 5:23, 5:22, 5:21, 5:23, 5:17, 5:19, 5:29, 5:33, 5:36, 5:36, 1:04 (5:08pace) @ 13.21 miles ----- 5:27avg
  • Weekly Total = 57 miles

October 18th - October 24th:

• Mon - 0 mi
• Tue - 3.5 mi after practice plus 4 x 150m strides, ice bath
• Wed - 6 mi @ FE Social Run
• Thu - 5 mi @ CH Social Run
• Fri - 0 mi
• Sat - 7 mi |5mi @ FE Social Run before XC meet, 2mi running around at District XC meet (Boys 1st - Girls 3rd)
• Sun - 6 mi @ Forest Park before work - great run!
      Splits = 6:46, 6:27, 6:09, 6:17, 6:02, 6:08
  • Weekly Total = 27.5 miles

October 25th - October 31st:

• Mon - 7 mi
      Splits = 7:02, 6:41, 6:27, 6:32, 6:28, 6:16, 6:18
• Tue - 12.4 mi, Track Workout - 2xMile / 2x800 / 2xMile all w/ 3min rest = 5:11, 5:12, 2:28, 2:27, 5:11, 5:06
• Wed - 7 mi
• Thu - 5 mi
• Fri - 0 mi
• Sat - 7 mi
• Sun - 9 mi, Glendale 5mi Race - short due to police lead vehicle taking us the wrong way cutting out .25mi for both 2nd place overall and myself, we had big enough lead though it would not impace the rest of the race...they adjusted times I believe.
      Splits = 5:16, 5:19, 5:27, 5:35, 4:02 @ 4.76 miles ---- 5:23avg
  • Weekly Total = 47.4 miles