- Nov. 4, Sunday: 11 mile home loop in 1:16:58 (avg pace 7:00) medium EZ hills
- Nov. 5, Monday: No Running (went to St. Louis today for a funeral--glad to be there for the family--wonderful famly)
- Nov. 6, Tuesday: 10.3 miles EZ on Katy in 1:16:49 (avg pace 7:28) EZ
- Nov. 7, Wednesday: Track Workout (1.5 mile warmup; 6 X 1000 meters (3:44; 3:39; 3:42; 3:42; 3:42; 3:40). After each 1000 did a 600 meter recovery), then a 2.5 mile cool down for a total of 10 miles.
- Nov. 8, Thursday: No Running
- Nov. 9, Friday: 14.1 miles on the Katy Trail (EZ)
- Nov. 10, Saturday: No Running
- Total: 45.4 miles (85% EZ)
- Nov. 11, Sunday: 11 miles house loop in 1:18:33 (7:09 avg. pace) Medium EZ
- Nov. 12, Monday: 10 miles on Katy Trail (in torrential rain at times, ran in water 12 inches deep at times, lots of lightning around--kind of scary actually! Temp was good (62?) and felt good--did a Tempo of 2 miles then recovery then 2 miles (each mile about 6:30 pace)
- Nov. 13, Tuesday: No Running
- Nov. 14, Wednesday: Track Workout of 10 miles total (did 14 X 400 @ 1:24-1:28 per lap) Felt good and like it was a great workout. Warmed up with 10 laps--then did the workout--finished with a warm down.
- Nov. 15, Thursday: No Running
- Nov. 16, Friday: 18 miles EZ on Katy Trail and Forum/Stadium (the trail was closed as I was about 1 mile from my car--so I had to take a HUGE detour adding at least 2 more miles). I did a fast 3 mile section in the last part of my run: 7:00, 6:50; 6:20...So I had a total of 15 EZ miles + 3 hard miles. Total time: 2:07:40 for about a 7:10 avg pace.
- Nov. 17, Saturday: No Running
- Total: 49 miles (72% EZ)
- Nov. 18, Sunday: 12.4 miles EZ (1:33:16)
- Nov. 19, Monday: Tempo of 5 miles (6:13; 6:19; 6:17; 6:30; 6:14). Remaining miles in the 7:40s and EZ (but I was SO tired!) 12.4 miles total
- Nov. 20, Tuesday: Treadmill 5 K (3.1 miles) EZ...
- Nov. 21, Wednesday: Track workout 10 miles total (1.5 mi. warmup; then 6 X 1000 (3:53; 3:49; 3:52; 3:54; 3:53; 3:57)...wanted to do another but had an increasing sharp pain behind my right knee on back side of leg--so I pulled the plug on doing more...) then a 2.5 mi. cool down
- Nov. 22, Thursday: 5 K on Treadmill this morning--EZ
- Nov. 23, Friday: 20.36 miles LR/EZ in 2:28:44 (avg pace = 7:19)
- Nov. 24, Saturday: No Running
- Total: 61.3 miles (82% EZ)
- Nov. 25, Sunday: 12.4 miles EZ on Katy Trial (burned the last mile in 6:25); total time 1:32:48 for avg. pace of 7:29
- Nov. 26, Monday: Was going to run--but decided not to...had a lot to do in the office, and plus, my left knee is a bit sorer than usual--so I thought it would be wise to give it some time off...
- Nov. 27, Tuesday: Decided to run today--albeit reluctantly. The tie string on my tights was caught in my gym bag's zipper--God's way of telling me no? Did an EZ run of 12.4 mi. in 1:33:45 (burned last mile in 6:47--passed a girl on a bike and said "Wanna race?" She laughed and said "Oh, you'll probably win--I'm too tired!"
- Nov. 28, Wednesday: Track workout: 1 mile warmup; then 20 X 400s (87-90 seconds per lap but most were 87 seconds)(burned the last one in 84 seconds flat). Each followed by one lap recovery; then 1 mile cool down = total of 12 miles
- Nov. 29, Thursday: No Running. Did Mary Elizabeth's funeral at Mt. Nebo--tough but good at the same time.
- Nov. 30, Friday: LR of 16 miles in 2:03:43 (avg. pace = 7:45). Good run. Cold and sunny, around 37 degrees with slight wind. Nice morning for a run.
- Dec. 1, Saturday: No Running
- Total: 52.8 miles (75% EZ)
