Monday Dec 3rd -
Began implementing supplemental training into my routine,
so listed below is the list and my abbreviation to be used in my
log:
Sat Dec 1st & Sun Dec 2nd -
Saturday - Snowball Series 15K @ Queeny in the morning,
cold and windy! Became basically a long tempo run, feeling a
lot like Sunday's run last weekend with Rosario. Finished
54min for what my garmin had at 9.51 miles (52:55 rough 15K estimate
time based on my pacing), so not too bad. Second place was
60:20, so I was on my own from the start.
Sunday - SLTC Marathon Relay (4 Person) @ Forest Park.
FLEET FEET STL put together 2 co-ed teams (2 guys and 2 gals) so we
made it a fun race - each team had a guy run vs a girl so it was a
constant chase between each. It came down to the final leg
between Amy and myself...she had a 2+min lead on me glancing at the
time as Angela handed off to me, caught her around 1.5 miles I
think...somewhere before the 2 mile...and then finished with an
overall time of 2hr 49min something. Amy finished with an
overall time of 2hr 52min something. All 4 members had to run
a 3.25+ mi loop twice. For myself my legs were feeling the
hills the day before from Queeny, so I did not plan on "racing" my
legs of the relay, just run more tempo.
The 1st loop felt nice and relaxed, I caught Amy a little ways after the 2 mile mark, while I mainly just focused on maintaining a smooth rhythm. Between my legs I ran around on the course and then some to get in more mileage for the day, but before the start of the second I could feel the legs a bit stiff. Surprisingly the legs held up fairly well in the 2nd loop, obviously a bit slower than the first but not drastic and I was still able to finish the last bit in the same time as the first. Overall not a bad day, and the 65+ degree weather made it MUCH more enjoyable then the frigid temps for the 15K race Saturday morning.
Monday November 19th -
Workout #7 - night workout (9pm) on the track.
16x400 w/ 45sec rest, 3 sets of 5 @ 78, 76, 74 and the final 400
fast. Forgot my running shoes, so ran in the ones I work
in...and put on flats. Felt great, first one was right on and
then the rest were all faster than goal paces - just felt in a
rhythm and rolled with it. Weather definitely helped as it
felt like summer (in the 60s or so)
Wednesday November 14th -
Workout #6 - morning one again. This was the fun
one Tim looked forward to, and I wasn't sure what I felt...other
than my legs would feel good for work later this day! The goal
= 3 x 2K hitting 78's on the first one, 76's on the second and 74's
on the third. Rest was 5 min between each roughly. After
that I had 6 x 400m @ 66 sec or faster w/ a walk/jog lap for rest
(whatever I decided as long as I was ready to go on the next).
Weather was much nicer this time around than for my 800's last week,
but of course what workout wouldn't be complete with some gusty
winds on the home stretch? : )
Overall a pretty good workout - I held my form pretty well through the first two 2K's, and the 3rd wasn't to bas the first 2-3 laps before my body fell apart a little - struggled with some form issues but got some of it back under control by the end. The 400's were a bit rough, despite the times - the rest was a killer as each one after that felt so slow in the beginning. Typically was at 33 by the 200, although the last one I think was more 32.
Thursday November 8th -
Off day from work, so spent time moving things out of the
apartment in preparation for the move at the end of the month.
3:30 this afternoon was the 400m challenge against 2 of my athletes
on the track....of whom I figured would probably smoke me in this,
but if I could at least walk away with a PR then I would be
satisfied - I have yet to break 60 flat in just the OPEN 400m...I
have split :59 on the first leg in the 800m, to die horribly in the
2nd lap...and even workouts when I would tackle the 400 blast at the
end, the best I could muster was 60.0. I ran 5 miles @
Castlewood prior to loosen the body up as I need a longer warm up
for the body to feel ready, then I ran about a mile and did drills
at school for more warm up. All in good fun, head coach Ebert
got in the announcer booth and called the race from there while the
other head coach Burger was the starter, with Hilary, Maddie and
Bridgette there to help/support/watch. We staggered the race,
Brad in lane 1, I in lane 2 and Ben in lane 3 - I was the only one
in spikes as I needed any help I could get! : ) We took
off and by about 50m Brad flew by me....what was I thinking?!?!
I don't have gears for this.....but we chugged along. By the
200m I passed Ben and we split :29, now it was time to hang on and
drive home. Brad had a decent lead, but it wasn't getting any
bigger at this point....in fact it almost seemed like I had closed
in very slightly on him....but that last 150m was a long way!
Brad took the victory in an easy 56, I claimed 2nd in a 2sec PR at
58 and Ben was 59. Not bad! Ben was a little under the
weather, as I am sure on a healthy day he should be able to outkick
me in this race....not to mention they just ran in their regular
running shoes. Afterwards, I was ready to go again - now that
is where I got them.....they were spent and done. So my
endurance kicked in and recovered pretty quickly. Did some
decel strides and waited till 5:30 that night to do my 4 mile tempo
run with Matt Hagenhoff.
For the tempo, I opted to do this off the track - one it was
dark and two I don't think I would have kept a straight line running
with someone in the dark on a track, my vision likes to play games
with me. We warmed up and hit the roads (Country Ridge) and
the goal pace was 5:40s:
Went very well...felt great on this run. And this was not flat by any means, middle miles had the steepest hills, but the 1st and last mile had the longer hills....so figure if we maintained the same effort on the track, should easily have been under 5:30's for this run. Ran through the golf course for cool down.
Tuesday November 6th -
Workout #5 - first MORNING workout in gosh knows how long
(excluding races ofcourse). Was supposed to be the first
really cold day, as the day before it was in the 60s and awesome -
today's high of mid 40's! Had to work from 10-6 so it was
either run in the dark afterwards, or get up uber early and run
before work....I took the later option, and hated it later on and
enjoyed it. Got to the track at 7am....what was I thinking!
ha ha ha Did my usual warmup and drills then got rolling -
10x800m @ 2:30-35 w/ 1 min rest. Should be no problem.
Weather wasn't too bad, little chilly but the real kicker was the
final 150 meters into the home stretch - that was the big wind gust.
1st laps were never a problem but it got me on that 2nd lap every
time, more annoying than anything else....but I finished it. I
feel that the effort was definitely probably around that 2:33-35
range, so I tried to focus more on form than anything as the workout
went along and that seemed to help maintain at least.
For the most part, I split around 35-37 on the first 200m on most, a few at 38. My 400m split was typically 76-77, a few at 75 or 78....but it was the 2nd lap that was always awfully slow. I was glad to be done as my face had gone numb from the wind - the cool down I went out into it so at least coming back felt nice. The great thing about the morning workout - after work I didn't have to run! Sadly though I think the wind had died down a lot by then....dah. Got home and passed out like a light by 8:30 and woke Wednesday by 8:30! Someone was tired!!! Felt niiiiiice.
Thursday November 1st -
Workout #4 - 3 mile tempo @ 5:25-5:30 pace, 3min rest, 2
x 6x200m @ 32sec or faster w/ 200m jog rest and then 400-600m rest
between sets.
3 mile was not the best - first 2 laps were terrible, my pacing was WAY off (83 and 87) before I finally was clipping off 81-82s the rest of the way. Mentioned to Tim that my right foot was bugging me on the outside and he had commented that most of my problem was mechanical - which would tie in with the foot issue. Eventually my body worked it out and it kinda went away later in the 2nd and 3rd miles. Just felt strange those first few laps. 3min rest before starting on the 200's - of which after the first few some local guy popped onto the track so had an obstacle. : )
These felt pretty good - don't recall the tenth's on the 31sec, but I think they were between 31.0-31.5. The 200m jog was nice and easy. After the 6th one I walked 200m, then jogged a 400m before starting the final set of 6.
After the 2nd one, my body finally started to collapse on itself and it was tougher to maintain - felt like I was going faster, but obviously not. Funny on the splits though, I was trying not to get that 31.8 for the final one after seeing the trend - oh well. Easy run for the cool down, my body was spent! Ice bath after this felt soooo good.
Tuesday October 30th -
Workout #3 today, 6x800 @ 2:20-25 w/ 3 min rest between.
Great weather, cool...little to no breeze and sunny. Mile warm
up prior along with drills.
The final 800, the 2nd lap was split 37 first 200 then 32 for the final. On all the first laps of each I split 35-36 for the first 200m. Afterwards for my cool down I ran 6.27 miles (combined a High Croft loop and Subway). Felt good.
January - 370.29 mi
February - 369.03 mi
March - 383.42 mi
April - 176.33 mi
May - 207.92 mi
June - 332.93 mi
July - 478.08 mi
August - 500.25 mi
September - 213.87 mi
October - 253.10 mi
November - 264.39 mi
December - 370.40 mi
Past Years :
2008 - 13.5 mi
2007 -
3,920.01 mi
2006 - 3,711.46 mi
2005 - 2,885.59 mi
2004 - 2,025.18 mi
2003 - 874.10 mi
2002 - 2,226.70 mi
2001 - 1,595.00 mi
2000 -
1999 -
1998 -
1997 -