October 2006 Training Runs

• Oct. 1, Sun.: 14 mi. EZ @ 7:01 pace (1:38 total) in Columbia
• Oct. 2, Mon.: No Running--left leg really sore--feels strained and needs to rest
• Oct. 3, Tues.: 13.2 mi. EZ @ 7:25 pace in North Kansas City area
• Oct. 4, Wed.: 12.8 mi. EZ in KC
• Oct. 5, Thurs.: 14 mi. total (1st 10 miles a pace run @ 6:21 average pace) in KC
• Oct. 6, Fri.: 14 mi. EZ in KC
• Oct. 7, Sat.: Long Run of 20.8 miles (1st 10.4 mi. @ 6:50 pace; 2nd half @ 6:25 pace) felt good and strong--great long run...
• Oct. 8, Sun.: No Running--legs earned the day off! Plus, you gotta rest at least one day per week--God knew what He was talking about when He invented a day of rest.
• Total: 88.8 miles--good week--started off shaky--got better...Thank you Lord!

• Oct. 9, Mon.: 14 mi. on Katy Trail in Columbia (1:36 @ 6:52 avg. pace)--felt good/EZ
• Oct. 10, Tues.: 15 mi. on Katy Trail (1:43:35)--about a 6:55 pace--EZ pace
• Oct. 11, Wed.: Pace Run workout: 12.5 miles total (pace run of 10 miles: 1:00.44 = 6:00 pace) Felt good--good confidence booster for Chicago) (splits: 6:02.73; 1:35.95; 6:03.64; 1:35.00; 5:58.07; 1:35.40; 5:58.30; 1:36.43; 6:01.13; 1:35.47; 6:05.01; 1:35.92; 6:01.81; 1:35.76; 5:53.29; 1:30.60)
• Oct. 12, Thurs.: No Running--took the day off to rest
• Oct. 13, Fri.: 16 mi. EZ (good running with Matt & Steve)
• Oct. 14, Sat.: 6.50 on Treadmill with 2% incline @ variable paces
• Oct. 15, Sun.: No Running--resting...
• Total: 64 miles

• Oct. 16, Mon.: 6.50 on Katy Trail @ 6:32 pace--felt good
• Oct. 17, Tues.: 6.2 mi. EZ on Katy Trail in a.m. (recovery run)
• Oct. 18, Wed.: Little workout at the track--actually just a dress rehearsal for Sunday. Ran total of 6 miles--2 at marathon pace (5:57; 5:55). Felt fine. Nice and warm (about 61 degrees and humid).
• Oct. 19, Thurs.: 5 K on Treadmill--EZ Cheezy...Now it's just a matter of rest till Sunday...
• Oct. 20: Fri.: On the road to Chicago--no running
• Oct. 21: Sat.: Resting the legs--pray for the bounce to build up!
• Oct. 22: Sun: The Big Race--the Chicago Marathon! Ended up with 2:44:18--a new PR--very cold (about 40 degrees) and windy (15-25 mph gusts). God gave me a good running partner for the day: Tim Smith from California---made all the difference in the world!
• Total: 48 miles

• Oct. 23, Mon.: No Running--oh, legs so sore!
• Oct. 24, Tues.: No Running--still very sore...
• Oct. 25, Wed.: 26 laps on track for 6.50 miles (EZ pace)--recovery
• Oct. 26, Thurs.: 8.0 miles with Steve this morning--EZ pace (7:30ish)--rain held off on us
• Oct. 27, Fri.: 8.25 miles total (10K with Matt on lower level of Hearnes Bldg; then finished another 2 on treadmill at home)
• Oct. 28, Sat.: No Running
• Total: 22.75 for week of recovery

• Oct. 29, Sun.: 10.75 mi. @ 6:48 avg. pace--went too fast--my right leg tendon is very sore--going to take a couple of next days off from running...
• Oct. 30, Mon.: No Running
• Oct. 31, Tues.: No Running
• Nov. 1, Wed.: Track--light workout with Steve (8k @ 32:18 = 4:02.25 per 1000 meters); total of 9.25 miles--cold this morning (about 30 degrees); not much sleep last night (5 hours); slight pain in left hip; right IT Band bothered me at the end when we were cooling down...though better than on Sunday when it really hurt...
• Nov. 2, Thurs.: