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To view my training log for 2011 select a month below to view individual weeks:
Jan --- Feb --- Mar --- Apr --- May --- Jun --- Jul --- Aug --- Sep --- Oct --- Nov --- Dec

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

January 3rd - January 9th:

• Mon - 12.3 mi | 5mi @ FE Social Run loop before work, 7.3mi Rockwood Summit loop after work
      Splits = 7:10, 7:06, 6:50, 6:35, 6:35, 7:00, 6:46, 2:05 (6:51pace) PM run
• Tue - 19.59 mi | 14.39mi WORKOUT - Track AM "2x2mi/2x2K/2xMile", 5.2mi @ SC Social Run PM
      Splits = 7:47, 7:06, 6:53, 0:16 (6:35pace) @ 3.04mi WU
              2mi = 80, 79, 80, 80, 79, 81, 80, 78 @ 10:37 ----- 2min rest
              2mi = 80, 79, 79, 80, 79, 81, 80, 78 @ 10:36 ----- 4min rest
              2K = 78, 79, 78, 80, 78 @ 6:33 ----- 90sec rest
              2K = 78, 79, 82, 81, 80 @ 6:40 ----- 4min rest
              Mile = 77, 79, 79, 78 @ 5:13 ------ 1min rest
              Mile = 78, 82, 81, 77 @ 5:18
                      9:25, 8:29, 1:11 (8:42pace) @ 2.14mi CD
• Wed - 11.6 mi @ FE Social Run (1st loop w/ Chris and Kerrie, 2nd loop w/ Chris and Scott, then back out to finish w/ Dana and Melanie)
• Thu - 11.85 mi @ CH Social Run (6.85mi before group run Wild Horse extended loop, 5mi social run)
• Fri - 5.1 mi @ Grant's Trail before work
          Splits = 7:01, 6:32, 6:13, 6:17, 6:16, 0:35 (6:07pace)
• Sat - 5 mi @ FE Social Run
• Sun - 18.61 mi @ Katy Trail from Paige to Weldon Springs and back WORKOUT - Pace Run (17.61mi 1:50:01), walk a bit and then 1mi easy jogging back to car
          Splits = 7:15, 6:59, 6:50, 6:32, 6:15, 6:03, 5:50, 5:52, 5:53, 5:57, 5:54, 5:54, 4:41 @ .77mi (6:06pace), 5:37, 6:04, 6:32, 6:31, 5:14 @ .84mi (6:15pace) ------- partner stopped for bathroom stop during the .77mi split so a little slower, then I shut it down after the 5:37 split to run with partner as they had gone off goal pace - otherwise I felt perfect on this workout!  Great run - key factor in deciding to go ahead with marathon in a few weeks.
  • Weekly Total = 84.05 miles

January 10th - January 16th:

• Mon - 8 mi @ Chubb Trail (Lone Elk start) before work (snowed afterwards)
          Splits = 7:25, 7:04, 6:52, 6:39, 6:40, 6:46, 7:06, 7:12
• Tue - 17.27 mi | 9.21mi @ Queeny Park before work, 8.06mi from apt after work
          Splits = 7:39, 7:33, 7:13, 7:15, 7:12, 7:55, 7:48, 6:46, 7:29, 1:40 (7:59pace) AM run
          Splits = 7:39, 7:04, 6:58, 6:38, 6:39, 6:47, 6:34, 6:42, 0:22 (6:21pace) PM run
• Wed - 6.2 mi @ FE Social Run
• Thu - 13 mi @ CH Social Run (8mi before the run in the Valley making loops, 5mi w/ Amy at the run)
          Splits = 7:12, 6:56, 6:39, 6:34, 6:30, 6:29, 6:27, 3:51 (6:29pace)
• Fri - 12.28 mi | 8mi @ Forest Park before work, 4.28mi easy from apt after work late night
          Splits = 7:11, 6:51, 6:37, 6:29, 6:17, 6:21, 6:32, 6:43 AM run
• Sat - 5 mi @ FE Social Run before work
• Sun - 15.07 mi @ CH Greenway levee trail before work
          Splits = 7:24, 7:02, 6:49, 6:46, 6:51, 6:35, 6:38, 6:34, 6:46, 6:50, 6:54, 6:37, 6:31, 6:21, 5:41, 0:22 (5:24pace)
  • Weekly Total = 76.82 miles

January 17th - January 23rd:

• Mon - 8.08 mi @ Forest Park
          Splits = 7:12, 6:52, 6:34, 6:32, 6:22, 6:24, 6:16, 6:15, 0:29 (6:11pace)
• Tue - 13.5 mi | 9.3mi AM after staff meeting and before work from parents place, 4.2mi PM late after work from apt along River Des Peres
          Splits = 7:20, 6:58, 6:53, 6:40, 1:22 (6:48pace) PM run
• Wed - 11.65 | 5.15mi AM Francis Park loop before work, 6.5mi PM @ FE Social Run (snowed afterwards)
          Splits = 7:11, 6:40, 6:34, 6:22, 6:14, 0:31 AM run
• Thu - 13 mi @ CH Social Run (8mi before the run in the Valley, 5mi w/ Mike and Gerry for social run)
• Fri - 16.46 mi | 11mi AM @ Forest Park, 5.46mi PM through Shrewsbury
      Splits = 7:25, 6:53, 6:44, 6:32, 6:26, 6:24, 6:45, 6:36, 6:36, 6:30, 6:27
• Sat - 5 mi @ FE Social Run before work
• Sun - 14.34 mi | 5.34mi AM from FE store before work in the snow, 9mi PM after work from the store (Fenton City Park/River Chase loop)
  • Weekly Total = 82.03 miles

January 24th - January 30th:

• Mon - 5.86 mi @ CH Social Run w/ Alan Culpepper
• Tue - 16.85 mi | 10.32mi AM @ Forest Park WORKOUT - 10-20-30 (easy 10min, 20min of 5x 3min on/1min off, 30min+ easy), 6.53mi PM @ MHS w/ guys
  • Split .6mi on each 3min session (5:00 pace) and .61 on the final one (4:55 pace) - felt great and smooth!  Finished cool down in 32:45.
• Wed - 22.8 mi | 10mi PM @ Forest Park, 12.8mi PM @ FE Social Run (5.4mi before group run w/ Chris, 7.4mi worth during group run)
          Splits = 7:06, 6:35, 6:25, 6:19, 5:59, 6:05, 5:44, 5:41, 5:21, 5:16 @ FP
• Thu - 5 mi @ CH Social Run, then racing team awards night
• Fri - 9 mi @ Grant's Trail before work
          Splits = 7:03, 6:40, 6:36, 6:32, 6:41, 6:26, 6:20, 6:14, 6:00
• Sat - 15 mi | 5mi AM @ FE Social Run, 10mi PM @ Creve Coeur Lake
          Splits = 7:04, 6:38, 6:26, 6:21, 6:33, 6:33, 6:53, 6:27, 6:27, 6:30 @ CC
• Sun - 15.51 mi | 6.87mi AM @ Al Foster Trail, 8.64mi PM @ parents home
  • Weekly Total = 90.02 miles

January 31st - February 6th:

• Mon - 11.1 mi | 6mi AM @ Forest Park in morning before storms roll through with nasty weather, 5.1mi PM around Shrewsbury after work
• Tue - 12.25 mi | 5mi AM @ 24hr Fitness on dreaded treadmill before work due to weather, 7.25mi PM around Shrewsbury and Old Webster Groves in the SNOW!
• Wed - 5.1 mi @ FE Social Run - modified course due to snow/ice
• Thu - 12 mi @ CH Social Run (6mi before group run on the course, then 6mi w/ Brian D. during the run)
• Fri - 10 mi @ Forest Park WORKOUT - Race Simulation 2mi / 2xMile / 2x800 all with .25m jog rest before work
  • Goal paces = 2mi ~5:40s / Mile ~5:30s / 800 ~5:00-5:10effort - everything should feel under control and smooth, relaxed
    • Ran 2mi warm up and then just went straight into the workout:
    • 2 mi = 11:12 (5:43, 5:29 splits)
    • 1 mi = 5:19
    • 1 mi = 5:23 (into wind)
    • 800 = 2:33
    • 800 = 2:33
    • Ran 2mi cool down to complete the run.  All my rest segments were .25 in length easy jogging to keep the legs moving.  Overall felt pretty good.  Ran most of this along Lagoon Dr in Forest Park save for the 2mi which started over by the ice rink and had some hills at the start, but the rest of workout was flat.  Heading out towards Skinker had the wind, so the 2 mile was in that direction as was the second individual mile.  I was happy with it since I would normally do this on a track, first time on the roads.
• Sat - 1 mi @ Home, car was snowed in so couldn't make social run, ran mile to grab shovel so it counts.  :)  haha
• Sun - 14.65 mi @ MHS before work
          Splits = 7:36, 7:04, 7:06, 7:03, 6:55, 6:52, 6:43, 6:49, 6:55, 6:52, 7:17, 6:50, 6:36, 6:26, 4:05(6:20pace)
  • Weekly Total = 66.1 miles