- Oct. 7, Sunday: 8 miles EZ pace for total of 58 minutes (warm, 72 degrees F)
- Oct. 8, Monday: 8.2 miles (1st mile EZ; then 3 miles in 6:20s for Tempo run; then mile cool down EZ, then the remaining about 7:30s)
- Oct. 9, Tuesday: No Running
- Oct. 10, Wednesday: 8.2 miles run: 5 X .5 mi. intervals at 3:00 each
- Oct. 11, Thursday: No Running
- Oct. 12, Friday: Tempo Distance Run: 9 miles in 60 minutes exactly (ran with Steve on the MU track--consistent laps at 1:40 each, then last mile sped up to get to 9 miles, ran 82 extra meters to make it a true 9 miles--stopped watch and looked at it: 1:00 exactly). This was a great run, one of my best running experiences ever. Even though I felt tired after just a couple miles, we pushed through. I paced Steve after the first mile.
- Oct. 13, Saturday: No Running (good thing--rained all day)
- Total: 25.4 miles (10.2 EZ = 40% of total week's mileage)
- Oct. 14, Sunday: 9.5 miles (EZ) in 1:13:49 (averages to about 7:46 pace)
- Oct. 15, Monday: 9.2 miles (EZ) in 1:10:06 on the Katy (about 7:37 pace)
- Oct. 16, Tuesday: No Running
- Oct. 17, Wednesday: Did a track workout with Steve, then we tacked on a 3 mile run since the MU students were starting to use the track. 2 miles of total track intervals; then 6 miles of EZ for a total of 8 miles
- Oct. 18, Thursday: No Running
- Oct. 19, Friday: 10.25 miles EZ in 1:17:56 (about a 7:36 pace)
- Oct. 20, Saturday: No Running
- Total: About 37 miles (2 EZ = 5% of total week's mileage)
- Oct. 21, Sunday: 11 miles EZ (house loop) (1:22:56 total time = 7:32 pace)
- Oct. 22, Monday: No Running--rainy and cold (plus, my left knee sore more than usual)
- Oct. 23, Tuesday: 11 miles (house loop) (1:15:41 total time = 6:49 pace) Honestly, this was the BEST run I've had in a year--since the Chicago Marathon last Oct. 22nd. A year almost to the day.
- Oct. 24, Wednesday: Ran on the Katy trail this afternoon. Mile warmup, then .5 miles X 5 intervals with a .5 mile recovery in between...here are the times: 3:05; 2:55; 3:01; 3:13; 2:47...I think that averages 2:57... Then I ran EZ after that. Total miles: 10.25
- Oct. 25, Thursday: No Running
- Oct. 26, Friday: Met Steve, ran with him for 4 miles, then did another 8.4 on my own for a total of 12.4 miles in about 1:36...
- Oct. 27, Saturday: No Running
- Total: 44.65 miles (70% EZ)
- Oct. 28, Sunday: Ran home from church, 10.2 miles in 1:14 (medium EZ effort)
- Oct. 29, Monday: Ran with Steve on 8.3 mile loop from the store in 1:05:58 (EZ)
- Oct. 30, Tuesday: No Running
- Oct. 31, Wednesday: 2.5 miles warmup; then 12 X 400 meters @ 86-89 per lap; then 1.5 mile cooldown for a total of 10 miles
- Nov. 1, Thursday: No Running
- Nov. 2, Friday: 14.10 miles in 1:48:20 (EZ @7:41 avg pace) hilly course (did the first 6.2 with Steve)
- Total: 42.6 miles (93% EZ)
