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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

November 29th - December 5th:

• Mon - 0 mi
• Tue - 7 mi
      Splits = 7:41, 7:40, 7:13, 6:55, 7:02, 7:04, 7:22
• Wed - 7 mi @ FE Socil Run
• Thu - 5 mi @ CH Social Run
• Fri - 5.15 mi Francis Park loop before work
• Sat - 14.32 mi | 5mi @ FE Social Run then 9.32mi Snowball Series 15K Trail race before work
      Splits = 5:39, 5:59, 5:42, 5:52, 5:38, 6:10, 6:01, 6:08, 5:45, 1:55 (6:03pace)
• Sun - 13.31 mi @ Forest Park before work
      Splits = 7:09, 6:59, 6:45, 6:51, 6:48, 7:07, 6:50, 6:51, 6:47, 6:44, 6:47, 6:40, 6:41, 1:58 (6:28pace)
  • Weekly Total = 51.78 miles

December 6th - December 12th:

• Mon - 0 mi
• Tue - 11.8 mi @ Al Foster Trail Fartlek - 8x4min @ 90% effort w/ 1min rest
      Splits = 7:10, 6:57, 5:54 (7:01pace) for WU @ 2.82mi
              4:01 @ .73 (5:31pace)
              4:00 @ .71 (5:38pace)
              4:00 @ .71 (5:38pace)
              4:00 @ .70 (5:41pace)
              4:00 @ .70 (5:41pace)
              4:01 @ .71 (5:39pace)
              4:00 @ .72 (5:32pace)
              4:00 @ .72 (5:32pace)
                      8:25, 7:27, 4:14 (7:14pace) for CD @ 2.59mi
• Wed - 7 mi @ FE Social Run
• Thu - 5 mi @ CH Social Run
• Fri - 0 mi, coaching clinic all day at Columbia
• Sat - 0 mi - leave for Chicago evening
• Sun - 7.16 mi Rudolph Ramble 8K in Chicago - nasty weather!  Back to STL at night.
      Splits = 5:40, 6:07, 5:54, 5:35, 5:35, 0:41 (5:03pace) @ 5.14mi --- 5:45avg
  • Weekly Total = 30.96 miles

December 13th - December 19th:

• Mon - 0 mi
• Tue - 8 mi River Des Peres to 55 and back before work.  Good run, first time not dry heaving afterwards in about 3-4 weeks!  :)
      Splits = 7:18, 7:12, 7:03, 7:02, 6:54, 7:04, 6:59, 6:51
• Wed - 13.68 mi | 5.42mi @ Al Foster early morning, 8.26mi @ FE Social Run - ICY!!!!
      Splits = 7:42, 7:23, 7:37, 7:13, 7:11, 3:01 (7:08pace) AM run
• Thu - 8 mi @ CH Social Run - alternate loop due to ice on levee trail
• Fri - 10.42 mi in Glendale while waiting for new tires on my car, great run!
      Splits = 7:05, 6:36, 6:33, 6:24, 6:24, 6:41, 6:47, 6:21, 6:24, 6:34, 2:41 (6:26pace)
• Sat - 6.15 mi @ Forest Park
      Splits = 7:11, 6:49, 6:24, 6:18, 6:08, 6:05, 0:32
• Sun - 0 mi
  • Weekly Total = 46.25 miles

December 20th - December 26th:

• Mon - 8.11 mi
      Splits = 7:12, 6:36, 6:24, 6:18, 5:55, 5:48, 5:48, 5:47, 0:41 (6:00pace)
• Tue - 6.15 mi @ Forest Park
      Splits = 7:08, 6:49, 6:34, 6:22, 6:14, 6:08, 0:28
• Wed - 11.5 mi @ FE Social Run (2 loops, plus extra)
• Thu - 8 mi @ CH Social Run (3mi before, 5mi social loop)
• Fri - 0 mi
• Sat - 5 mi @ Forest Park
      Splits = 7:06, 6:36, 6:30, 6:30, 6:27
• Sun - 13.25 mi Frostbite 10M Race
      Splits = 5:26, 5:22, 5:24, 5:20, 5:48, 5:36, 5:29, 5:44, 5:32, 5:57, 0:34 (5:37pace) @ 10.10mi --- 5:34avg
  • Weekly Total = 52.01 miles

December 27th - January 2nd:

• Mon - 0 mi
• Tue - 5.26 mi Devonshire Christmas Lights loop after work
      Splits = 7:42, 7:11, 7:03, 6:56, 6:46, 1:48 (7:06pace)
• Wed - 12.84 mi | 5.84mi AM before work Valley Park trails, 7mi PM FE Social Run
      Splits = 8:12, 7:46, 7:49, 7:42, 7:20, 6:15 (7:26pace)
• Thu - 11 mi @ CH Social Run (6mi before group run, 5mi with group)
• Fri - 9.27 mi
      Splits = 6:59, 6:39, 6:22, 6:08, 6:10, 6:02, 6:07, 6:04, 6:05, 1:35 (5:49pace)
• Sat - 5 mi @ FE Social Run - kick-off the New Year!  :)
• Sun - 0 mi
  • Weekly Total = 43.37 miles