December '05 Training Runs

• Sun., Dec. 4: 8 mi. Treadmill in a.m.; 8 mi. Treadmill in p.m. (increasing speed with each lap to 10 mi/hour)
• Mon., Dec. 5: 4 mi. TEZ in a.m.; 14 mi. EZ with 3 X 1.0 mi. repeats @ Tempo/Race Pace with 0.5 mi. recovery in between miles (5:36; 5:50; 5:48)
• Tues., Dec. 6: 12.5 mi. EZ (Katy Trail)
• Wed., Dec. 7: 10 mi. Track workout in the Hearnes Center (2 mi. @ 6:30 pace; then 3 X 1000 at Interval pace) (couldn't keep my hands warm outside even though I had on 3 pairs of gloves--temp was 9 degrees Fahrenheit)
• Thurs., Dec. 8: 10 mi. TEZ in a.m.; 10 mi. EZ inside the lower level of the Hearnes Center
• Fri., Dec. 9: 18 mi. EZ on Katy Trail (LR) with snow--so beautiful and fun when you get to make the only prints on the trail on the back stretch.
• Sat., Dec. 10: 10 mi. Race--65:17 total time (33:10 on first half; 32:07 on second half); 1.5 mi. for warm up/cool down
• Sun., Dec. 11: Day Off
• Total: 106 miles

• Mon., Dec. 12: 4 mi. TEZ in a.m.; 12 mi. EZ in p.m. all over Columbia
• Tues., Dec. 13: 4 mi. TEZ in a.m.; 12 mi. Medium EZ all over Columbia
• Wed., Dec. 14: Track Workout for a total of 9 mi., (3 X 1000 meters @ 3:35; 3:32: 3:29)
• Thurs., Dec. 15: 13 mi. EZ in p.m. all over Columbia (nice flurry--thanks God!)
• Fri., Dec. 16: 17 mi. EZ with Matt & Steve--good run!
• Sat., Dec. 17: Day Off
• Total: 71 miles

• Sun., Dec. 18: 8 mi. in a.m. on Treadmill (EZ); 8 mi. in p.m. on Treadmill (EZ)
• Mon., Dec. 19: 13 mi. in a.m. (mostly Medium EZ miles with 3 X 1.0 mi. @ Tempo speed)
• Tues., Dec. 20: 13 mi. EZ with some medium efforts mixed in
• Wed., Dec. 21: 12 mi. @ the Track (Tempo run for 6 miles: 6:19; 6:14; 6:13; 6:12; 6:09; recovery mile, then 6:01)
• Thurs., Dec. 22: 13 mi. EZ in a.m.
• Fri., Dec. 23: 20 mi. EZ for LR in a.m. in Kansas City
• Sat., Dec. 24: Day Off
• Total: 87 miles

• Sun., Dec. 25: 8 mi. TEZ in a.m.; 8 mi. TEZ in p.m.
• Mon., Dec. 26: 13.5 mi. MEZ in a.m. (felt really tired)
• Tues., Dec. 27: 13 mi. EZ in p.m.
• Wed., Dec. 28: 10 mi. @ Track (4 X 1.0 mile repeats with recovery in between: 5:49; 5:49; 5:44; 5:32) Good running Matt--tried my best to stay right on your heels.
• Thurs., Dec. 29: 13 mi. EZ in p.m.
• Fri., Dec. 30: 18 mi. EZ (11 with Matt) in a.m.
• Sat., Dec. 31: First Night 5k race in 17:42.2 (3:32/K pace) plus one mile warmup
• Total: 87.5 miles

November 2005 Training Runs

• Sun., Oct. 30: 13.1 mi. @ 6:46 pace in a.m.
• Mon., Oct. 31: 8 mi. TEZ (Treadmill Easy) in a.m.; 8 mi. EZ in p.m. (ran my 8 mi. route through Columbia--cold and rainy run but felt solid)
• Tues., Nov. 1: 9 mi. TEZ in a.m.; 10 mi. over lunch break at 6:29 avg. pace
• Wed., Nov. 2: 5 mi. TEZ in early a.m; Track Workout (24 minutes at Interval Pace) total = 11 miles in a.m.
• Thurs., Nov. 3: 10 mi. TEZ in a.m.; 9 mi. EZ in p.m. on Katy
• Fri., Nov. 4: 14 mi. EZ LR
• Sat., Nov. 5: Day Off
• Total: 97 miles

• Sun., Nov. 6: 10 mi. Medium EZ in p.m.
• Mon., Nov. 7: 9 mi. EZ
• Tues., Nov. 8: Day Off
• Wed., Nov. 9: 7 miles EZ on Track with 14 X 100 meter strides
• Thurs., Nov. 10: Day Off
• Fri., Nov. 11: 4 mi. TEZ
• Sat., Nov. 12: Mtn. Home Marathon, 2:58:26
• Total: 56.2 miles

• Sun., Nov. 13: Day Off
• Mon., Nov. 14: 2 mi. TEZ in a.m.; 2 mi. TEZ in p.m.
• Tues., Nov. 15: 3 mi. TEZ in a.m.; 1 mi. TEZ in p.m.
• Wed., Nov. 16: 5 mi. TEZ in a.m.
• Thur., Nov. 17: Day Off
• Fri., Nov. 18: 8 mi. with 4 mi. @ Tempo (6:25 pace)
• Sat., Nov. 19: Day Off
• Total: 21 miles

• Sun. Nov. 20: 7 mi. Medium EZ in a.m. (6:55 pace)
• Mon., Nov. 21: 8 mi. EZ on Katy Trail in a.m.
• Tues., Nov. 22: Day Off
• Wed., Nov. 23: 9 mi. EZ with Matt
• Thurs. Nov. 24: 9 mi. EZ (6:57 pace)
• Fri., Nov. 25: 9 mi. EZ in a.m. with Matt; 4 mi. MEZ in p.m. on Treadmill
• Sat., Nov. 26: Day Off
• Total: 46 miles

• Sun. Nov. 27: 13.1 mi. in a.m. @ 6:48 pace
• Mon., Nov. 28: 13.1 mi. over lunch EZ pace
• Tues., Nov. 29: 4 mi. TEZ in a.m.; 8 mi. EZ in p.m. @ 6:50 pace
• Wed., Nov. 30: 8 mi. EZ in a.m.
• Thurs., Dec. 1: 4 mi. TEZ in a.m.; 11 mi. EZ on Katy Trail in p.m.
• Fri., Dec. 2: 16 mi. EZ in a.m.
• Sat., Dec. 3: Day Off
• Total: 77 miles
  

October 2005 Training Runs

• Sun., Oct. 2: 4 mi. TEZ (treadmill easy) in a.m.; 4 mi. TEZ in p.m.
• Mon., Oct. 3: 13.1 mi. EZ in p.m.
• Tues., Oct. 4: 8 mi. EZ in a.m.; 8 mi. EZ in p.m.
• Wed., Oct. 5: 8 mi. EZ in a.m.
• Thurs., Oct. 6: 16 mi. medium-effort EZ (6:30 pace) in a.m. (very cold!!! and I was in Kansas City for a doctorate class and forgot my cold gear! Brrrr!)
• Fri., Oct. 7: 8 mi. EZ in a.m. (still in KC--still freezing--used socks for gloves)
• Sat., Oct. 8: "Endangered Species" 10K Race--took 2nd overall; 1st in age-group with a time of 36:58 (5:58 pace) (did about 1 mile in warmup & cool down); good job to my new friend "Magnus" (the 'Flying Finn') for taking first with a time of 32:40
• Total: 76 miles

• Sun., Oct. 9: 5 mi. TEZ in a.m.; 7 mi. medium effort @ 6:20 pace in p.m.
• Mon., Oct. 10: 8 mi. TEZ in a.m.; 10 mi. EZ @ 7:06 pace in p.m.
• Tues., Oct. 11: 8 mi. TEZ in a.m.; 7 mi. EZ in p.m.
• Wed., Oct. 12: Track Workout--intervals (6 X 2 minutes with 1 minute recovery; 8 X 1 minute with 30 second recovery; 8 X 30 seconds with 15 second recovery) total for day including warm up and cool down: 12 miles
• Thurs., Oct. 13: 8 mi. TEZ in a.m.; 8 mi. TEZ in p.m.
• Fri., Oct. 14: Long Run of 18 miles @ 7:00 pace
• Sat., Oct. 15: Day Off (wedding in Union Star--congrats to Natalie & Chris!)
• Total: 91 miles

• Sun., Oct. 16: 13.1 mi. @ 6:29 pace in a.m.; 5 mi. TEZ in p.m.
• Mon., Oct. 17: 8 mi. TEZ in a.m.; 4 mi. Tempo @ 6:07 pace then 6 mi. EZ
• Tues., Oct. 18: 8 mi. TEZ in a.m.; 10 mi. TEZ in p.m.
• Wed., Oct. 19: 10 mi. Track Workout--Intervals (fun! more like ouch...); 6 mi. EZ in p.m.
• Thurs., Oct. 20: 8 mi. TEZ in a.m.; 6 mi. hill workout on Treadmill
• Fri., Oct. 21: LR of 16 miles--first 8 miles @ 7:15 pace then last 8 miles at 6:38 pace
• Sat., Oct. 22: only 1 mi. TEZ (just wanted to relieve some stress) but took the day off
• Sun., Oct. 23: no running today--walked a million miles cleaning up the University of Missouri's parking lots around the football stadium for our youth group's fundraiser
• Total: 101 miles

• Mon., Oct. 24: 14 mi. in a.m. @ 6:57 pace; 6 mi. TEZ in p.m.
• Tues., Oct. 25: 8 mi. TEZ in a.m.; 8 mi. EZ in p.m. on Katy Trail
• Wed., Oct. 26: 8 mi. Fartlek with Matt in a.m. on Katy Trail; 8 mi. EZ on Katy in p.m. (nice to meet you Ryan!)
• Thurs., Oct. 27: 10 mi. TEZ in a.m.; 9 mi. EZ on Katy Trail in p.m.
• Fri., Oct. 28: 21 mi. LR at 7:07 avg. pace (good running the first 10 with you Matt)
• Sat., Oct. 29: Day Off
• Total: 92 miles

Weekly Training Runs for September '05

This gives you an idea of my training runs for September 2005.

• Sunday, Aug. 28: 9 miles, EZ @ 7:05 pace
• Monday, Aug. 29: 10K, Tempo, 40:40
• Tuesday, Aug. 30: 9 mi. EZ @7:18 pace
• Wed., Aug. 31: 10K, EZ
• Thursday, Sept. 1: Day Off
• Friday, Sept. 2: 8 mi. EZ
• Sat., Sept. 3: 5K Race at 18:28 (felt good); also ran 3 EZ
• Total: 44.5 miles

• Sunday, Sept. 4: 9 mi., EZ @ 7:06 pace
• Monday, Sept. 5: 10.85 mi. EZ (Hills)
• Tuesday, Sept. 6: 10K EZ
• Wed., Sept. 7: Track Workout: Intervals 4 X 2 minutes with 1 minute recoveries, had to stop because my left quad started really burning...EZ for 15 minutes after that...
• Thursday, Sept. 8: 8 mi. in a.m. EZ; 8 mi. in p.m. EZ 7:15 pace
• Friday, Sept. 9: 8 mi.in a.m. EZ @ 7:13 pace
• Sat., Sept 10.: Day Off from running
• Total: 54 miles

• Sunday, Sept. 11: 10 mi. in a.m. EZ @ 6:57 pace
• Monday, Sept. 12: 8 mi. in a.m. on Treadmill EZ (TEZ); Tempo Run in p.m. for 4 mi. @ 6:10 pace, then 6.5 EZ
• Tuesday, Sept. 13: 6.25 mi. in a.m. TEZ; 8 mi. in p.m. EZ @ 7:14 pace
• Wed., Sept 14: Track Workout (Intervals, totalling 24 minutes @ Interval pace) total of 8 miles (including 3 mi. EZ for warm up and cool down) (felt good to do a complete track workout at VDot pace)
• Thursday, Sept. 15: 4 mi. EZ in a.m.; 10 mi. Medium EZ @ 6:57 pace
• Friday, Sept. 16: 12 mi. EZ @ 7:10 pace
• Saturday, Sept. 17: Day Off
• Total: 76.75 miles

• Sunday, Sept. 18: 13.1 mi. @ 6:52 pace (fartlek in nature) in a.m.
• Monday, Sept. 19: 8 mi. TEZ in a.m.; 4 mi. Tempo @ 6:17 pace; 5 mi. EZ
• Tuesday, Sept. 20: 8 mi. TEZ in a.m.; 10 mi. EZ in p.m.
• Wednesday, Sept. 21: Interval workout for total of 24 minutes at I pace; total of 13 miles including Recovery miles and EZ miles
• Thursday, Sept. 22: 12 mi. EZ (had to take water breaks every 4 mi. because of the heat)
• Friday, Sept. 23: 10 mi. EZ (had some soreness in left knee and lower right leg--decided not to push it this morning--had a good week running)
• Saturday, Sept. 24: Day Off
• Total: 83 miles

• Sunday, Sept. 25: Half-Marathon @ 6:13 pace plus 1.15 EZ for total of 14.25 mi.
• Monday, Sept. 26: 8.25 TEZ in a.m.; 4 mi. Tempo @ 6:06 pace plus 6 mi. EZ in p.m.
• Tuesday, Sept. 27: 8.25 TEZ in a.m.; 10 mi. EZ in p.m. (enjoyed running with you Aaron!)
• Wednesday, Sept. 28: 10 mi. on the Track in a.m. (did intervals of 1000 meters along with recovery and EZ miles); 4 mi. EZ in p.m.
• Thursday, Sept. 29: Day Off
• Friday, Sept. 30: Half-Marathon @ 6:21 pace (thanks for riding along with the bike, Steve--I sure enjoyed the company) plus 1 mile cool down
• Saturday, October 1: Half-Marathon @ 6:36 pace
• Total: 92 miles