Speed Workout (Intervals)

8 miles total
1 mile warm up
5 X 1000 on NU peninsula; 5 X 1000 EZ recovery after each)
1 mile cool down
Strong wind from the north; about 44 degrees

Marathon 2012 Training (Brian's back!)

• Sunday March 18, 2012: 11.0 miles @ 7:23 avg pace in 1:21:07
  

Track runs for 2009 (Fall)

I've been doing a track workout every Wednesday morning at the Walton Stadium here in Columbia. After a 6 lap warm-up and stretch, I've been consistently working on doing 1000s. My goal (starting back in September) was to ease into doing 10 X 1000s by Christmas. Well, for the month of December, starting today (Dec. 2nd), I was scheduled to do 10--and I did it. Boy, was I tired. They weren't very fast--my fastest was 3:42 and my slowest (first one) was 4:07. I'd like to consistently be in the 3:30s, and eventually sub-3:00 for all 10. But in total it was a workout of about 12 miles, and a good one. And this morning it was a cool 36 degrees--but I bundled up and ended up feeling quite warm...

Happy Running!
Brian

Good Tempo Run today (10-26-09)

Ran on the Katy this afternoon--about lunch time. After a one mile warmup and water stop, I then hit it hard for a good Tempo. I wanted to go out and back for 10 miles, then a one mile cool down.

The weather was overcast, in the mid-40s, slight wind. Here are my splits:

1. 6:38
2. 6:16
3. 6:16
4. 6:25
5. 7:08 (a bit farther than a mile for this one)
6. 6:23
7. 6:32
8. 6:23
9. 6:11
10. 6:25

Then had a good mile cool down in 7:22. Total time was 1:21:49 for 12.4 miles.

Oh, by the way, saw "Rocket Girl" for the first time in a long, long time! And yes, she was hammering it! We high-fived as we passed. But other than that, almost had the trail to myself minus a few walkers...

Fall Training Runs

• Sept. 7: Heart of America Marathon in 3:07 (first half in 1:37; second half in 1:30)
• Took about a week and half off
• Sept 26, Saturday: Ran 11.0 on home loop in 1:33:33...felt strong and good!

June 2009 Training Runs

• Saturday, June 13: 6.25 EZ on Treadmill--really EZ
• Sunday, June 14:

May 2009 Training Runs

• May 4, Monday: Ran a 10.4 mi. Tempo on Katy in 1:08:30...great run. Usually when I do this run EZ it's in 1:15:10; or like 1:14:14...
• May 5, Tuesday: 6.5 on Katy--feeling tired
• May 6, Wednesday: Track workout, mile repeats with three quarters in between for recovery. Mile splits: 6:27; 6:38; 6:31. Then cool down on loop on Katy with Steve for a total of 8.5 miles
• May 7, Thursday: ran 10.4 EZ on trail in 1:16
• May 8, Friday: no running--just too busy today!
• May 9, Saturday: 12.4 on Track loop in 1:30...good EZ but tried to run the last 3.1 the fastest...had a dog on a leash come with me for parts of the 3rd loop...
• May 23, Saturday: 12.4 on Track loop in 1:35...very very hot.
• May 24, Sunday:

April 2009 Training Runs

Wow--been running just not logging the miles...
Running on average 10 miles a day (except for one day a week for rest)...

• Friday, April 24: 6.2 on Katy--hot hot hot
• Saturday, April 25: 8.2 on Katy--hot and tired
• Sunday, April 26: 8.2 on Katy, EZ but felt better and more acclimated...1:00:14
• Monday, April 27: 8.2 on Katy, 1:00:10 (4 seconds faster than yesterday), EZ

March 2009

• March 1, 2009: 10 miles on treadmill, MEZ
• March 2: No Running
• March 3: 7 miles EZ on Treadmill
• March 4: 9 miles at Track (5 X 1000m) didn't have my watch on...
• March 5: No running (left knee a bit sore)
• March 6: No running--got a funeral to do today and gotta go to Jeff City too for the graveside service--just too busy!
• March 13: Ran indoors 10k with Steve, EZ but felt really tired
• March 14: 11 mile loop from my house in 1:12:33 (6:36 avg pace per mile)--felt good and solid! Great Tempo run!
• March 15: No running
• March 16: 10.4 on Katy Trail, EZ
• March 17: 10.4 on Katy, EZ
• March 18: Track workout, 8 miles total (2 miles hard; then EZ then 2 miles hard again trying to catch up to Steve cuz I had to hit a port-a-potty and had to make up two laps...
• March 19:

February 2009

• Been running a bit almost every day (six days a week). Finally got to having Monday as my choice day off...
• Feb. 17: Ran with Steve this morning, inner city loop (8 miles @ 7:45 pace) EZ
• Feb. 18: Katy Trail 8 miler EZ
• Feb. 19: No Running--just way too busy today!
• Feb. 20: Ran inside Hearnes Center with Steve (did 5 X 400s) then EZ for a total of 7 miles
• Feb. 24: Ran 8 miles on Katy, MEZ
• Feb. 25: Ran with Steve at the track, did 4 X 1 mile (6:30: 6:37; 6:34; 6:08) for a total of 8 miles
• Feb. 26: No Running
• Feb. 27: LR of 15 miles with Steve
• Feb. 28: 7 miles on treadmill, EZ

January 2009 Training Runs

• January 10, Saturday: Won the 20k Runner's Choice in Columbia, 1:18:50. Red-lined it. Crazy weather--blowing ice cold winds with snow. Gonna take 2 weeks off???

December 2008 Training Runs

Dec. 8, Monday: 10.25 EZ (negative split by about 90 seconds)
Dec. 9, Tuesday: Tempo Run on Katy, 10.25 (EZ 5 out, then burned the return miles: 6:26; 6:22; 6:16; 6:16; 5:58 = 6:16 avg--which is about where I wanted to be!).
Dec. 10, Wednesday: 10 miles total (1.5 miles in 96 seconds per lap (6:24 pace) and then 3 X 1000s (3:37; 3:36; 3:34).
Dec. 11, Thursday:

November 2008 Training Runs

• Nov. 3, Monday: 10.25 on Katy; last half negative split Tempo around 6:20s pace
• Nov. 4, Election Tuesday: 6.5 EZ on Katy
• Nov. 5, Wed: Track Workout

October 2008 Training Runs

• Oct. 1, Wednesday: Track workout, 2 miles warmup, then 6 X 1000 meters with 1.5 lap recovery in between (3:32 / 3:36 / 3:33 / 3:24 / 3:19 (PR) / 3:28) then 1 mile cool down followed by 5k on Katy for a total of about 12 miles.
• Oct. 2, Thursday: About 15 miles on Katy...1:45:55 so about 7:04 avg pace (negative split)
• Oct. 3, Friday: 6.5 EZ on Katy
• Oct. 4, Saturday: No Running
• Oct. 5, Sunday: 20 miler from Hearnes Center to McBaine and back in 2:17 (6:52 avg pace) Felt like a negative split for the run...
• Oct. 6, Monday: 12 mile run mostly EZ with negative split from Hearnes to Katy and back
• Oct. 7, Tuesday: No running
• Oct. 8, Wednesday: Track workout: 1.5 mile warm up, then 5 X 1000s (3:42 / 3:42 / 3:32 / 3:35 / 3:41) then 1.5 mile cool down for a total of 8 miles

• Oct. 11th: Baltimore Marathon in 2:50!!!!
• Some running since I've been back...
• Oct. 29, Wed: Track: 2 mile warmup; then 4 X 1000s (3:28; 3:27; 3:21; 3:21) then Katy trail 5k cool down...
• Oct. 30, Thurs: No Running--big study day!
• Oct. 31, Fri: 12.5 mi. EZ at Cosmo (10 with Steve)

September 2008 Running

• Sept. 15, Monday: Went out for an 11 miler (started EZ, then dropped the pace) but total time was 1:18:31 (or about a 7:09 pace)...Weather beautiful!
• Sept. 16, Tuesday: 11 miler on Katy and through some neighborhoods...
• Sept. 17, Wednesday: Track workout (2 mile warmup, then 5 X 1000s in: 3:34; 3:41; 3:35; 3:33; 3:28)...then 5k cooldown loop on Katy Trail for a total of about 10 miles)
• Sept. 18, Thursday: 12.4 miles on Katy Trail (45:03 out (7:16 avg pace); 42:46 coming back in (6:47 avg pace).
• Sept. 19, Friday: 6.25 with Steve at Cosmo Park Loop (5 miles in 33:37 = 6:42 avg pace)
• Sept. 20, Saturday: 11 miler near home...7:09 avg pace
• Sept. 21, Sunday: Josiah's Birthday! No Running
• Sept. 22, Monday: 12.4 EZ on Katy in 1:36
• Sept. 23, Tuesday: 12.4 EZ on Katy in 1:31
• Sept. 24, Wednesday: Track workout (2 mile warmup, then 5 X 1000s in: 3:38; 3:36; 3:35; 3:34; 3:20)...then cool down; then LR for a total of 18.5 miles...
• Sept. 25, Thursday: 12.4 on Katy with huge negative split, last mile in 6:04
• Sept. 26, Friday: No running...
• Sept. 27, Saturday: 5K in Hallsville--took 2nd overall. Ran 17:26 PR. First place college guy Carl beat me by 9 seconds--didn't have a kick to catch him but otherwise a great race--got a huge trophy! First time in my life! Felt pretty good.
• Sept. 28, Sunday: Crappy day--just crappy day. Water heater started leaking at 4:00 a.m.; then water softener doesn't work either...no hot water and a big leak. Ended up running 20 miles EZ (negative split) in the evening on the Katy to McBaine and back (started at the Hearnes Center). Sun went down on me--got pretty dark on my way back in...But felt good--good confidence booster for the upcoming marathon in Baltimore...
• Sept. 29, Monday: 12.4 on Katy, EZ with slight negative split...
• Sept. 30, Tuesday: 12.4 on Katy, EZ

August 2008 Training Runs

• August 1, Friday: LONG RUN of 16 miles total (8 with Steve for Columbia loop in 64 minutes; then next 8 down to Katy and back--my GPS broke so I'm guessing time was around 55 minutes)...
• August 2, Saturday: ran for 1:25 minutes (about 12 miles?) on Katy--very hot...FARTLEK for 60 second bursts
• August 3, Sunday: No Running
• August 4, Monday: TEMPO in a.m. at Cosmo Park--averaged 6:37 per mile (extremely hot)--bagged it after 5 miles tempo for a total of 10 miles. Also ran this p.m., 6.50 miles EZ cuz it's really really hot and humid!
• August 5, Tuesday: Hit the Katy in the afternoon, but had to switch up my run a bit due to water fountains at Scott Blvd. not working--so instead of going way out and back in (and getting dangerously dehydrated) I turned around and went back in for 8 miles with a negative split of 73 seconds, then back out and in for another 6.50 for a total of 14.50 miles EZ
• August 6, Wednesday: TRACK WORKOUT, 2 mile warm up; then 8 X 1000s (3:43; 3:42; 3:42; 3:41; 3:43; 3:43; 3:42; 3:39) then 3 mile cool down on Katy for a total of 13 miles
• August 7, Thursday: 14 on Katy--negative split of 4 minutes. MEZ
• August 8, Friday: 8 miles EZ with Steve through Columbia (63 minutes)
• August 9, Saturday: LONG RUN, 2:14 total (negative split of 20 seconds) 6:44 avg pace going out for the first 10 miles; then 6:42 avg pace coming back). Felt really good and solid.
• August 10, Sunday: No Running
• August 11, Monday: TEMPO run at Cosmo Park, 7.50 miles in 47:12 (6:18 avg pace). Total of 14 miles.
• August 12, Tuesday: 14 miles on Katy Trail, negative split of 4:20. Good aggressive return, EZ out, MEZ back in...
• August 13, Wednesday: TRACK WORKOUT, 2 mile warm up, then 9 X 1000s with 600 meters cool down in between. Felt good with my times: 3:43; 3:43; 3:40; 3:35; 3:35; 3:31; 3:37; 3:39; 3:34. Then 3.1 mile cool down loop.
• August 14, Thursday: 14 miles on Katy Trail, negative split of about 2:30, total time in 1:45:14. EZ
• August 15, Friday: 16 miles LONG RUN (first 8 with Steve in 1:00:44; then second 8 in 55:54)...inner city Columbia loop.
• August 16, Saturday: 6.25 on treadmill in KC hotel...MEZ
• August 17, Sunday: No Running
• August 18, Monday: TEMPO A: 5 miles in 31:01; TEMPO C: 5 miles in 33:08 (ran 2.5 miles warmup, did Tempo A; then had to break it because I was so exhausted; then ran Tempo C with 1.25 cool down afterward). Total of 15 miles.
• August 19, Tuesday: 14 miles on Katy, total time of 1:38 (negative split of 4:00).
• August 20, Wednesday: EZ track day...only did 3 miles of fast stuff with Steve (6:30s per mile); total of 9 miles
• August 21, Thursday:

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

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...

May 2008 Training Runs

• May 1, Thursday: On Katy, 11 mi. (4 by myself; then 7 with Steve); 7:42 avg pace EZ
• May 2, Friday: Katy, 14 mi. LR MEZ (incredibly windy for the first half--nice to have the wind to my back for the second half coming in)...temp perfect in the 60s. 1:42:07 = 7:18 pace
• May 3, Saturday: Home Loop 11 mi. EZ in 1:18:29 (7:09 pace)
• May 4, Sunday: No Running
• May 5, Monday: Katy, 12.4 mi. EZ in 1:36:59 (about 7:50 pace) (beautiful weather)
• May 6, Tuesday: No Running--weird pain in my upper left calf--kind of feels like I pulled something yesterday?
• May 7, Wednesday: Katy, 12.4 mi.--started off EZ, then legs felt smooth and warmed up after about 7 miles...Ended up burning the last 4 (6:50; 6:30; 6:30; 6:19). Total time = 1:29:33 (7:14 avg pace). Katy Trail was nice and soft--just the way I like it..
• May 8, Thursday: Ran with Steve, 8 miles EZ (tapering for race on Saturday)
• May 9, Friday: 5 mi. EZ--ran the race course just to get a better feel for the race tomorrow. Picked up two little baby chicks, reunited them, and put them in the grass.
• May 10, Saturday: Human Race (5 miles), in 30:15 and 6th place. First mile in 5:52, then 5:57; then 5:58, then ?, and finally the finish...I was SO tired--definitely haven't done any track workouts (speed work) in 6 months and it showed today...I'm glad that I did better than 31:30--what I thought I would do...I was hoping to sneak in under 30:00, but missed that by 15 seconds. But it was a fun race--red lined it but a good place to start working on speed for the next several months.
• May 11, Sunday: No Running--Happy Mother's Day out there to all the moms in the world!
• May 12, Monday: 6.25 mi. EZ at Cosmo Park with Steve (this course has a 1.25 mi. loop--slightly hilly and a great Tempo course--I used to do my Tempos here to get ready for the Chicago Marathon in '06. Hopefully I'll be coming back here once every week for that)
• May 13, Tuesday: 10.25 mi. on Katy in 1:12:12 (first 5 miles in 6:30s as a Tempo "C" run; then remaining miles EZ). Had two rabbits burst out of the underbrush and run right in front of me...Felt good overall. Burned last mile in 6:21. Forgot my sunglasses and had tons of bugs that kept getting in my eyes (and mouth)...
• May 14, Wednesday: 12.4 mi. in 1:37:42. Felt good--mostly 7:20s...then burned the last mile in 6:44. Nice weather, kind of cooler but nice. Not many people out on it when I went.
• May 15, Thursday: 12.4 mi. on Katy in 1:37:46. EZ pace; burned the middle 1.25 loop by the sewage treatment place, and then burned last mile (6:51). Felt sooo tired.
• May 16, Friday: No Running--back still sore from last Sunday--lifting a treadmill...So I'll give it some nice off time...
• May 17, Saturday: No Running--back hurts bad...
• May 18, Sunday: No Running
• May 19, Monday: No Running
• May 20, Tuesday: No Running
• May 21, Wednesday: No Running
• May 22, Thursday: No Running
• May 23, Friday: No Running
• May 24, Saturday: No Running
• May 25, Sunday: No Running
• May 26, Monday: Memorial Day--No Running (lots of walking in Hannibal for vacation)
• May 27, Tuesday: 6.5 mi. on Katy, EZ in 50:57. Back still kinda sore, but definitely better.
• May 28, Wednesday: 8 mi. EZ with Steve (city loop) in 1:02
• May 29, Thursday: 7 mi. in a.m. with Steve (EZ, 7:51 pace; last mile 7:21); then 6.5 mi. in p.m. on Katy EZ (51:07). Saw Margie--great to catch up with her cause it's been a while--she's getting ready for an Ironman--I hope one day to do the same--go Margie!!! 13.5 mi. on the day.
• May 30, Friday: 10.2 mi. on Katy (did 5 X 800s in low 3:00s range (last one 2:58) with EZ 800 in between). Total time: 1:17:07
• May 31, Saturday: 9.38 mi. around home in 1:06:01. It was really hot and humid--got really tired and hot from the heat--eventually I'll get used to it. Felt solid. Raced my mail man back to the house as he was in his car delivering mail... Avg pace = 7:02

April Training Runs 2008

• April 1, Tuesday: 10.25 on Katy in 1:14:40 (new record for this run--as of lately in my new phase of training)
• April 2, Wednesday: 10.25 on Katy, 1:19:14 EZ pace the whole way--nice day and weather
• April 3, Thursday: Met Steve this afternoon around 4 pm, and we ran about 9 miles through south Columbia neighborhoods...It was misting on us the whole time, cloudy and gray and a bit cold...
• April 4, Friday: LR of 12.4 on Katy, EZ pace in 1:37:11 (7:51 avg. pace). Overcast, cold.
• April 5, Saturday: No Running--day off
• April 6, Sunday: 10.25 on Katy in 1:18:56. EZ run--beautiful day, ran without my shirt off and awwww, felt so good...I love the way it feels, the wind and the sunshine. Just awesome and lots of people out today too. Oh, I saw "Rocket Girl"--she always runs SO FAST--I have no idea who she is, but everytime I see her, she's like a rocket going by...
• April 7, Monday: 10.25 on Katy, first 3 miles fast: 6:37; 6:22; 6:06...then EZ...then burned last mile in 6:43 to finish in new record time of 1:14:24. Outran a girl on a bike--she kinda freaked out a bit! Very tiring day overall--tough in other ways...
• April 8, Tuesday: 10.25 on Katy, EZ in 1:20:13. Gray, overcast and wet (temp in the upper 40s?) Nasty conditions--not very much of a fun run at all...
• April 9, Wednesday: 8 miles with Steve (began at Hearnes, ran down to Katy, then 5 mile Tempo at 6:52 avg pace; then ran back to Hearnes)
• April 10, Thursday: 10.25 on Katy; totally EZ (felt very tired). Rained really hard last 3 miles of run...some thunder...a couple of nice little rainbows too. I got soaked. Temp was nice--around 70 (before the rain)...I've never seen the water so high next to the trail--almost over it...
• April 11, Friday: I think I ran 13, but it was hard to measure because portions of the Katy were flooded and I had to go on some access roads to loop around. My time: 1:34:58 for a good, brisk pace. Felt winded, like I was definitely pushing the pace, but it felt good. Nice motion in my legs.
• April 12, Saturday: No Running
• April 13, Sunday: 10.25 on Katy; 1:16:44 EZ
• April 14, Monday: 10.25 on Katy; 1:16:39 EZ (just felt out of sorts running even though it went well...)
• April 15, Tuesday: 12.4 EZ (did about 6.4 with Steve--he wasn't feeling too well). Weather was nice. We went through town. I had parked down on the Katy--ran to meet with Steve and then ran back when we were done.
• April 16, Wednesday: 10.25 on Katy, EZ in 1:16:23
• April 17, Thursday: 10 in town with Steve--met on Katy entrance and then ran into and through town. Kinda funny--he only wanted to run 6.4--but he chose the course and my GPS showed that we ended up doing 10. Oops! It was about 7:42 pace, EZ.
• April 18, Friday: No running--had funeral in Jeff City--busy day!
• April 19, Saturday: 12.4 on Katy in 1:27:09. First 5 hard in low 6:teens and 6:20s...Then backed off and ran mid-sevens; then burned last mile in 6:15. Felt pretty good overall. It was about 50 degrees and overcast--supposed to have been a nice day, but oh well!
• April 20, Sunday: 10.25 on Katy EZ in 1:18:06. Felt worn out from the tough run yesterday! Tons of people on the Katy--nice to see that--weather was perfect.
• April 21, Monday: 10.75 on Katy EZ in 1:22:29. Felt pretty good--perfect weather. I watched the Boston marathon this morning on TV--felt sad that I wasn't there--maybe next year??? Please Lord!
• April 22, Tuesday: 10.75 total (ran 7 with Steve through town) EZ pace...last 1.5 picked it up (6:30 pace)...felt great--very warm--I love it!
• April 23, Wednesday: 10.75 on Katy, HEZ, in 1:18 and some change...
• April 24, Thursday: Parked at Luther, ran to Bethel (4 miles); ran the Human Race course with Steve (5 miles); then ran back to Bethel--total of 12.75 miles MEZ (horrible blister on one of my right toes--so painful and so huge! I was grossing everyone out tonight with it!)
• April 25, Friday: No Running...
• April 26, Saturday: 11.30 around my house in 1:19:09. Good solid run--had a few stops, stomach felt queezy, but hit a 5:40 pace pretty solid for some of the downhills--held a 6:38ish pace coming up the long hill before my house...
• April 27, Sunday: No Running...
• April 28, Monday: Tried to do a Tempo on the Katy--first mile in 6:22; then 6:20--but my left calf was crampy/tight--so to avoid injury I bagged the Tempo run and turned it into an EZ 10K run...But I think I'm fighting the cold that my family has--felt dizzy and fatigued--just all out of sorts... :(
• April 29, Tuesday: 11 miles in 1:15:40 (6:50 pace). Felt solid--good make up run from yesterday--first real training run in a long time--thank you Jesus! It was a strong, good, consistent effort. I want to do one of these every week--but have an A-B-C method. We'll call this one the "A" to set the standard from which I can improve. I hit many miles in the 6:30s.
• April 30, Wednesday: 11 on Katy--just beautiful afternoon EZ run in 1:21:21. Wish this blister would heal--really got painful on me today in the heat...ouch! Otherwise, I felt great...