June 2008 Training Runs

• June 2, Monday: TEMPO C (sub 6:30s) for 5 miles; then EZ miles; then burned last mile in 6:30. Total of 12.4 mi. on Katy in a.m.; 2 mi. Treadmill EZ in p.m. (total for day: 14.4 mi)
• June 3, Tuesday: 12.4 mi. EZ (1:35:09) on Katy--saw my good friend Matt Dreier on way back in--he was on his bike and so he rode alongside me for the last 5 miles--a welcome relief! I was hoping to run back with someone--I was SO tired and the humidity was crazy!
• June 4, Wednesday: SPEEDWORK on Katy (5 X 800s--each in 3:15 or less range); tired, out of sync this morning...EZ on way back in--last mile in 6:45. Total: 12.4 mi. in 1:35:48
• June 5, Thursday: 12.4 mi. on Katy in 1:34:37--very hot afternoon. Wow--so humid too, trying to get used to it but wow! it really wears me out! At every 1/2 mile marker I went hard for 60 seconds--just to do something new. It was fun. Oh, whoever left me the nice note on my car--thanks!
• June 6, Friday: No running today--woke up feeling like I'd been in a train wreck! My head and body just ache all over--yuck!
• June 7, Saturday: 12.4 mi. on Katy, EZ with three breaks to keep my temp. down--it was soooo freakin hot! But I know I'll get used to it--just takes time...Saw some beautiful sights today--sun rays shining down through a spot in the clouds, a bird flying in place because of the strong wind, and a mean looking snake (cotton mouth I think) slithering across the trail in front of me--that'll get your attention real quick!
• June 8, Sunday: No Running--no time--crazy long day with 4 hour interview for church in the afternoon...
• June 9, Monday: 12.4 mi. on Katy in the rain--trail soft (I love it soft!)--and I warmed up for the first 6.4 miles, then TEMPO C for last 6 miles (6:35ish pace). I was surprised I could do this--back a bit sore, and feeling like I'm fighting the flu or something...So I was pleasantly surprised--thank you Lord!
• June 10, Tuesday: 12.4 mi. EZ on Katy. Matt Baker rode alongside me for a couple miles--that was nice (and an answer to prayer!). The trail was flooded near the turnaround--but I went ahead and ran through the foot deep water--saw some 2 foot long eels! They looked like eels! Total time: 1:39:24
• June 11, Wednesday: No Running--taking the day off to rest my lower back--it's been feeling sore (again) lately...
• June 12, Thursday: 12.5 or 13 mi. on Katy; FARTLEK (every half-mile sign burned speed for 60 seconds). Whew--tough run--hot and humid too. Total time: 1:38:29
• June 13, Friday: LONG RUN MEZ 18 mi. on Katy (started at Hearnes Center) in 2:04:57 = 6:57 average pace. Felt solid--slight twinge in lower right calf area--but I kept up the pace and don't feel I did any damage...My lower back feels better today too. Trail was really soft from all the recent rain--parts of it still flooded.
• June 14, Saturday: No Running--wedding today and sermon--just too busy--plus a good rest for my legs from yesterday.
• June 15, Sunday: Father's Day--had a nice time with my family. Went running after church on the Katy: 13 mi. in 1:38:39 EZ. Weather was hot starting out; then a cold front swept through and temperature dropped about 20 degrees! Kinda crazy!
• June 16, Monday: 13 mi. on Katy--last 6.2 (10K) were a TEMPO RUN (high 6:45s)...Beautiful weather--good to see Mallory's dad, Todd. Total time: 1:35:49
• June 17, Tuesday: 13 mi. on Katy--first half in 48:42; then tried to finish the second half faster, worked real hard, pushed the pace--but nailed it exactly as before: 48:42. Total time of 1:37:24. Great day for a great run. MEZ
• June 18, Wednesday: TRACK WORKOUT, 3 miles warm up; 5 X 1000s in 3:45 or less with 600 meter cool down; then cool down miles for a total of 10 miles.
• June 19, Thursday: 13.1 miles today (some on Katy, some with Steve south of town)...EZ pace--started off with hot sun, but the weather got cloudy and a bit cooler...Total time: 1:43
• June 20, Friday: LR EZ 16 miles (2:01:35 = avg pace of 7:37); first 8 miles with Steve for inner Columbia loop, then last half by myself (mixture of Katy and MU campus)...
• June 21, Saturday: No Running, resting.
• June 22, Sunday: 13 miles on Katy after church in the afternoon...Beautiful weather! Ran the first half in 47:52; second half faster for a total time of 1:34:09. MEZ
• June 23, Monday: TEMPO RUN on Katy Trail: EZ for 6.5 miles out, then stretched and came in 6.5 miles @ 6:41 pace (43:25)
• June 24, Tuesday: FARTLEK run, 13 miles on Katy. Total time 1:38; 60 seconds fartleks on every 1/2 mile marker...Felt tired from the day before, ran early in the morning...just beat the approaching storm...
• June 25, Wednesday: TRACK WORKOUT (2 mile warm up; then 6 X 1000 meters: 3:43; 3:42; 3:41; 3:43; 3:42; 3:38), then cool down--total distance for morning: 10 miles. I did feel as if the 1000s were easier this week than last week--so that's a plus!
• June 26, Thursday: 13 miles on Katy in p.m. 1/2 FARTLEK (at each even "_.0" sign I did a 60 second speed burst...). Was 49:00 going out, then 48:22 coming back for a negative split of 38 seconds...Low to mid-7's for overall pace...Felt decent.
• June 27, Friday: LR 20.25 miles in 2:38:49 (avg. pace 7:51). Felt tired--but I needed to do this run to get them going again...Ran the first 8 miles with Steve for the inner city loop, then hit the trail to Scott Blvd, then came back on Nifong, then back on trail to downtown, then through campus to end up at the Hearnes Center, where we had started.
• June 28, Saturday: SPEED-ONLY WORKOUT at the Hallsville track (just a few miles from my house). Did total of 8 miles: 2 miles warm-up; 4 X 200s in 38 second range; 4 X 100s in 19 second rage; 4 X 200s in 38 second range again; 4 X 100s in 19 second range again; finally a 4 X 200s in 38 second range again--last one 36 seconds. Then one mile cool down for a total of 8 miles.
• June 29, Sunday: No Running
• June 30, Monday: 13 miles on Katy; first half EZ, then TEMPO in 6:35-6:45 range per mile for 6.5 miles on way back in...