July 2008 Training Runs

• July 1, Tuesday: 13 miles on Katy in p.m.; nice weather; EZ negative split (50:21 out; 48:39 back).
• July 2, Wednesday: TRACK WORKOUT (6 X 1000s: 3:41; 3:42; 3:40; 3:38; 3:40; 3:34) Total miles: 10 (includes 5K cool-down on Katy and back). Felt solid--good workout.
• July 3, Thursday: 13 miles on Katy EZ in late p.m. (busy day! Leland's Funeral)
• July 4, Friday: LONG RUN, 20 miles, Hearnes to Katy Trail entrance (near tennis courts) to McBaine and back. 1:13:35 out; and 1:13:20 back in--negative split of 15 seconds). Avg pace = 7:21 overall.
• July 5, Saturday: SPEEDWORK @ Hallsville Track. Total of 8.25 miles (2 mi. warmup, then 4 X 200s, 4 X 100s, 4 X 200s, 4 X 100s, 4 X 200s--then a mile cool down). The family came to walk--I had Josiah time a fast lap just to see what I could do: 70 seconds.
• July 6, Sunday: No Running--getting ready to leave for Chicago/Mexico.
• July 7, Monday: Off to Chicago--hopefully some running in later tonight...
• July 8, Tuesday: Traveling to Mexico--no running today...
• July 9-17: Got to do some running in Morelia, Mexico (the park across the street from the hotel is about 1.1 miles around--tried to run 8 laps per day--mostly EZ stuff; 6900 feet elevation)...Fun to see some people walking around it that I recognized from last year! Usually ran early in the morning--one day got totally splashed by a passing car!
• July 18, Friday: Back from Mexico--did some running--yesterday ran 5 EZ with Steve...Today did a 13 miler on Katy (negative split of 1:50) MEZ in 1:34:12. Back extremely sore from all the traveling--please heal me Lord!
• July 19, Saturday: No running--took the youth to St. Louis for Cardinals game, got home around midnight...
• July 20, Sunday: No running--just a busy day...
• July 21, Monday: 13.2 miles on Katy, EZ negative split in total time of 1:40. Incredibly hot!
• July 22, Tuesday: 13.2 miles on Katy, EZ negative split of 1:02 in total time: 1:41
• July 23, Wednesday: TRACK WORKOUT, did 6 X 1000s (3:40; 3:42; 3:40; 3:40; 3:41; 3:36) with recovery of 1.5 laps in between...labored but not too bad...cool down run across part of MU campus (hills), total of about 11 miles
• July 24, Thursday: 13.2 miles on Katy, negative split of 2:01, total time: 1:38:37. cooler
• July 25, Friday: LONG RUN, 20 miles...(first 7 on the lower level of the Hearnes Center with Steve, then he was done, so I drove to the Katy and ran 13.2 with a negative split of about 90 seconds in total time of 1:39:34).
• July 26, Saturday: No Running
• July 27, Sunday: No Running
• July 28, Monday: 13 miles on Katy; TEMPO for first 3 (6:06; 6:14; 6:16--then EZ, then four more tempo miles (slower) but still heart-rate up). Ran through chest deep water on the Katy!
• July 29, Tuesday: 13 miles on Katy, negative split, EZ run with MEZ on return; 1:35:59 total (49:45 out; 46:14 back). Very hot and humid!
• July 30, Wednesday: TRACK WORKOUT, total of about 12 miles... Did 7 X 1000s (3:45; 3:43; 3:38; 3:34; 3:31; 3:26; 3:43). Felt great, but really tired by number 7, so I took it easy. Ran my three mile loop to the Katy to cool down. Rained on me the whole time this morning...Best track workout in a couple of years!
• July 31, Thursday: 14 miles on Katy--then it was flooded over so I ran through campus and back to the trail...EZ