EZ runs never felt so good!

Wow---I wish I had really tried this before. Sometimes I'm just an idiot. The running is going better, my leg is showing some real signs of healing, and the EZ runs at about 8:00 per mile have been really helpful.

I know--I've preached it for years--EZ runs should be about 80% of your weekly mileage...but it's so hard to do! I get out there, get crankin', and the next thing I know I'm popping out fast miles...But if you keep doing that over and over, you're not really building--you're 'robbing Peter to pay Paul' and you're asking for trouble.

I'm up to about 6 miles per day--and really trying to slowly build back up (to around 12 per day). I hope to run the Memphis marathon this December, but we'll just have to see how I feel around October and November. I really hope so.

Learning to run slow...

I've been running for the last few weeks (after a good 2 week block of rest). And now I'm really trying to discipline myself to run my EZ days at a true 8:00 per mile pace.

It sounds silly, but it's so tough! When I run my body just wants to go--zip! zang! zip! zang!

But it's been a new emphasis that I need to do--to let my EZ days truly be EZ days--and research seems to show that 80% of your running/training needs to be EZ. Maybe that's what got me into all sorts of injuries that I'm slowly recovering from....

I know--some people gotta learn the hard way...

Still working on recovery--believe it or not

Wow, can running make you a patient man! For the last 6 months I've been battling a form of weird tendinitis in my left knee/quad area. It's like a burning feeling (the kind you get from lactic acid after a long run or marathon). My physical therapist said that it was some internal tear up near my hip--and the blood from that has slowly traveled down my muscle sheat of the quad by the force of gravity, and that it's now settling in my knee area. He gave me some exercises to do and said to slowly work it out.

Well, it's slow going. I took a couple of weeks off--and this week I started with about 5k a day--easy pace...I'm hoping to slowly ramp things back up to my normal 12-14 miles per day routine, and I hope to hit that in January. I'd like to do a marathon in January if possible, with my sights set on a big race for the Spring (Boston?).

Thanks for your prayers--I really do appreciate them!

Back in the Saddle Again?

Well, not sure what to think, but last week I started running about 2.5 miles every day. Felt decent--and this week I've increased it a bit. Did 4 on Sunday, 4.5 on Monday, then 10K yesterday, and then 4 at the track this morning.

This weird injury in my left leg has been getting better--but wow--what a slow process! Every day is an improvement, but it's sure taking lots of time.

I just can't wait till I can get back into some serious training--just nothing like that! It's such a good feeling to crank out some good, fast miles. But in due time...

Starting again...

April 25, 2007: (Wednesday) I took off a couple of weeks (about 2 weeks ago on a Wednesday I tried to do some running on the track--and my left quad hurt too much so I only did 5 laps and pulled the plug. It was encouraging to run today for the first time in two weeks, and I did 11 laps of warmup and then Steven and I ran a 10K in 42:29 with three laps of cool down. So I ran a total of 39 laps or about 9.75 miles.

It was good taking the time off--if I had run the Boston I would've taken the same amount of time off. And plus--I went to Morelia, Mexico and it was virtually impossible to do any running down there anyway (the traffic and location of our hotel wasn't conducive for that). So God arranged the timing of this injury just fine for me. That's how I often know that he is in my running--he helps me with the timing of certain injuries.

April 26, 2007: Took the day off from running...

April 27, 2007: Went with Matt for about 9.5 miles--a bit further than I initially wanted but it was ok. I felt tight cramps in my calves at the start--they eventually loosened up.

April 28, 2007: Saturday--no running...

April 29, 2007: Went out for an early morning run of about 8.5 miles--felt good but my left quad is still sensitive and my left knee area...

April 30-May 1: No Running

May 2, Wed.: Went to the track and ran an easy 5k--felt like my quad still hurts...It's slowly getting better--but in no hurry, that's for sure! I plan on running about 5k tomorrow and 10k on Friday...

Coming Back...slowly but surely.

April 6, 2007: Today I ran 9 miles with my friend Matt Drier. The last three months have been a real journey of frustration and patience. I took a break from running till February 1st--then I slowly started to get back into it.

I eventually got to where I'm running about 10-12 everyday (I usually take off one day per week).

I ran a half marathon in Sedalia, MO on March 24th: 1:25:55 and got 7th place. I'm still not satisfied with that time--but at least it was a good run and I don't think I did any damage.

I'm not running Boston this year--even though I'm already registered as bib#1305. A real bummer--but I'm just not ready yet. I finished 304th last year--why did I get such a big bib number anyway??? oh well...

Here's what I did this week:

April 1, Sunday: Had a great 11 miler...saw an awesome rainbow--thanks God! Had a real spiritual time with the Lord--it was deep and very meaningful. Run got worse after that--had to caveman it one time...good thing for bushes, eh?

April, 2, Monday: Ran 11.2 course from the office down to the Katy and back. Set a new time record of 1:16 for that run--felt good--may have strained my left knee area (oops!).

April 3, Tuesday: Same 11.2 mile run but EZ--about 7:45 pace or so...

April 4, Wednesday: Track Workout--left knee still feeling sore in a certain spot--but did 12 X 400s with a lap of EZ recovery in between each. Total of 10 miles

April 5, Thursday: No Running--left knee sore in certain spot...

April 6, Friday: 9 mi. EZ with Matt--left knee felt fine running--better overall but still hurts in certain spot--may take tomorrow off to give it time to heal...

April 7, Saturday: No Running

April 8, Sunday: 11 mile run--felt all right but took it easy (left leg still hurting)

April 9, Monday: No Running

April 10, Tuesday: 11.2 mi. loop from the office (EZ pace) in 1:23...left leg still aching--but once I started running it felt ok). Ran for a bit with "Ben" on the Katy Trail

April 11, Wednesday: Showed up at the track--no one else did. But only ran 5 laps EZ, because left leg really hurting this morning--even from when I first got out of bed. So I pulled the plug--I'll go ahead and take the next 3 or 4 days off... I think I must've strained the ligaments around my left knee...This is so frustrating!!! I feel like I just keep having setbacks--arrgggghhh!!! But I also know that in time the Lord will give me healing--it's just the wise thing to do now--to pull the plug and not do any more damage.

January 2007 Training Runs

• Jan. 4, Thurs.: After taking a week off, I went out to the track this morning...I've been seeing a PT for my right knee--still on the fritz. Ran 300 meters, then walked 100 meters (did this 12 times). My right knee still feels tight--but progressively better...just not 100%. I would say about 80%.
• Jan. 5, Fri.:

That's me right after finishing the Chicago Marathon (2:44:18)--what a race! Red-lined the whole thing--special thanks to my running partner for the day, Tim from California. Couldn't have maintained the effort without him.

December '06 Training Runs

• Dec. 17, Sun.: 10K (6.2 mi.) @ 43:58--felt good and strong
• Dec. 18, Mon.: 6.50 mi. @ 47:32 (tried to keep it slow for a recovery run)
• Dec. 19, Tues.: 3.50 mi. on Katy Trail (EZ pace, 7:05, 7:05, 7:02) for a recovery day
• Dec. 20, Wed.: Rainy and cold outside--so I ran with Steve inside the Hearnes Center...did 3 miles warmup; 4 X 1000 (4:02; 4:03; 4:07; 4:02) then a mile cool down = total of 8 miles (my right ITB/knee problem is getting better)
• Dec. 21, Thurs.: 3.50 mi. on Katy Trail (felt tired after yesterday--and right knee area still agitated--but slowly improving)
• Dec. 22, Fri.: 12.0 miles with Steve in 1:31:08 (7:35 pace)--right knee felt sore
• Dec. 23, Sat.: No Running
• Dec. 24, Sun.: 6.25 miles in 44 minutes
• Dec. 25, Mon.: Merry Christmas! Ran 6.25 miles this morning in 43:45; cold & windy
• Dec. 26, Tues.: 8.25 on Katy Trail (cold; high amount of pain in right knee--took it easy but the pain is from the injury that never seems to end...)
• Dec. 27, Wed.: Track Workout: 2 mi. warm up; then 6K in 23:52 (I'm going to call a PT--my right knee is still bothering me)
• Dec. 28, Thurs.: No Running
• Dec. 29, Fri.:

Friday's Run...felt good.

Ran this morning with Matt for about 10k--it was a good run--brisk but not too fast. Felt really good for my leg--nice to feel like I'm slowly coming back. I'll take tomorrow off, then run an easy 10k around my house on Sunday morning.

Slowly Coming Back...

Wow--what a difference a marathon can do! I have a new respect for the distance.

Ever since Chicago--I really messed up my right ITB near my knee. I'd give it a few days off, then run, experience some discomfort or outright pain, take another block of time off, and repeat the process.

I remember walking in Best Buy doing some Christmas shopping with my family--and out of the blue it felt like I got shot with a shotgun on the side of my right leg--incredible pain! I could barely walk to the car.

So here I am, about two months later from that fateful day, October 24th when I ran the Chicago Marathon. I don't think I'll be going back to Chicago anytime soon!

It's been a slow recovery--very humbling and yes, deeply frustrating. I feel like I've fallen off a high mountain, and once again, must make the slow ascent to the top.

I'm praying and hoping to be in good (refurbished) shape by January 1st--I'll guess we'll just wait and see. I ran two days ago on Monday--and then I ran at the track again this morning--about 7 miles--doing some slight speed work (400, 800, 1000, 800, 400) with a recovery lap in between.

It's been a rough time for the last couple of weeks--both of our cars even broke down! I've been sick with a cold, and things have just been, well--let's just say down.

But an injury helps with perspective--my life is complete in my relationship with God--if I can run it's only gravey to what I've already been given. This injury has reminded me to once again draw near to my Source for life--my relationship with Jesus (see Gospel of John chapter 15, verses 1 through 5).

I'll take tomorrow off--and then run again on Friday. Hopefully, I'll start building some momentum, and my leg--which feels still hurt but getting better, will continue to get better.

Peace,
Brian

October 2006 Training Runs

• Oct. 1, Sun.: 14 mi. EZ @ 7:01 pace (1:38 total) in Columbia
• Oct. 2, Mon.: No Running--left leg really sore--feels strained and needs to rest
• Oct. 3, Tues.: 13.2 mi. EZ @ 7:25 pace in North Kansas City area
• Oct. 4, Wed.: 12.8 mi. EZ in KC
• Oct. 5, Thurs.: 14 mi. total (1st 10 miles a pace run @ 6:21 average pace) in KC
• Oct. 6, Fri.: 14 mi. EZ in KC
• Oct. 7, Sat.: Long Run of 20.8 miles (1st 10.4 mi. @ 6:50 pace; 2nd half @ 6:25 pace) felt good and strong--great long run...
• Oct. 8, Sun.: No Running--legs earned the day off! Plus, you gotta rest at least one day per week--God knew what He was talking about when He invented a day of rest.
• Total: 88.8 miles--good week--started off shaky--got better...Thank you Lord!

• Oct. 9, Mon.: 14 mi. on Katy Trail in Columbia (1:36 @ 6:52 avg. pace)--felt good/EZ
• Oct. 10, Tues.: 15 mi. on Katy Trail (1:43:35)--about a 6:55 pace--EZ pace
• Oct. 11, Wed.: Pace Run workout: 12.5 miles total (pace run of 10 miles: 1:00.44 = 6:00 pace) Felt good--good confidence booster for Chicago) (splits: 6:02.73; 1:35.95; 6:03.64; 1:35.00; 5:58.07; 1:35.40; 5:58.30; 1:36.43; 6:01.13; 1:35.47; 6:05.01; 1:35.92; 6:01.81; 1:35.76; 5:53.29; 1:30.60)
• Oct. 12, Thurs.: No Running--took the day off to rest
• Oct. 13, Fri.: 16 mi. EZ (good running with Matt & Steve)
• Oct. 14, Sat.: 6.50 on Treadmill with 2% incline @ variable paces
• Oct. 15, Sun.: No Running--resting...
• Total: 64 miles

• Oct. 16, Mon.: 6.50 on Katy Trail @ 6:32 pace--felt good
• Oct. 17, Tues.: 6.2 mi. EZ on Katy Trail in a.m. (recovery run)
• Oct. 18, Wed.: Little workout at the track--actually just a dress rehearsal for Sunday. Ran total of 6 miles--2 at marathon pace (5:57; 5:55). Felt fine. Nice and warm (about 61 degrees and humid).
• Oct. 19, Thurs.: 5 K on Treadmill--EZ Cheezy...Now it's just a matter of rest till Sunday...
• Oct. 20: Fri.: On the road to Chicago--no running
• Oct. 21: Sat.: Resting the legs--pray for the bounce to build up!
• Oct. 22: Sun: The Big Race--the Chicago Marathon! Ended up with 2:44:18--a new PR--very cold (about 40 degrees) and windy (15-25 mph gusts). God gave me a good running partner for the day: Tim Smith from California---made all the difference in the world!
• Total: 48 miles

• Oct. 23, Mon.: No Running--oh, legs so sore!
• Oct. 24, Tues.: No Running--still very sore...
• Oct. 25, Wed.: 26 laps on track for 6.50 miles (EZ pace)--recovery
• Oct. 26, Thurs.: 8.0 miles with Steve this morning--EZ pace (7:30ish)--rain held off on us
• Oct. 27, Fri.: 8.25 miles total (10K with Matt on lower level of Hearnes Bldg; then finished another 2 on treadmill at home)
• Oct. 28, Sat.: No Running
• Total: 22.75 for week of recovery

• Oct. 29, Sun.: 10.75 mi. @ 6:48 avg. pace--went too fast--my right leg tendon is very sore--going to take a couple of next days off from running...
• Oct. 30, Mon.: No Running
• Oct. 31, Tues.: No Running
• Nov. 1, Wed.: Track--light workout with Steve (8k @ 32:18 = 4:02.25 per 1000 meters); total of 9.25 miles--cold this morning (about 30 degrees); not much sleep last night (5 hours); slight pain in left hip; right IT Band bothered me at the end when we were cooling down...though better than on Sunday when it really hurt...
• Nov. 2, Thurs.:

September 2006 Training Runs

• Sept. 3, Sun.: 14 mi. fast (@ 6:39 pace)
• Sept. 4, Mon.: 14 mi. EZ (last half of Heart of America Marathon plus some)
• Sept. 5, Tues.: 14 mi. EZ (avg. 7:08 pace--last mile @ 6:32)
• Sept. 6, Wed.: Track Workout: 12.5 mi. total (pace run: 6:14; 6:14; 6:00; 6:04; 6:04; 5:53) Felt tired from distance the last three days--but once I got going felt good.
• Sept. 7, Thurs.: 12.5 mi. EZ on Katy Trail in a.m.
• Sept. 8, Fri.: LR of 18 mi. (miles 1-8 were EZ; then 9-16 were almost Tempo paced at 6:44 avg., then last 2 miles had some good sized hills)
• Sept. 9, Sat.: Rest--no running
• Total: 85 miles

• Sept. 10, Sun.: 14 mi. EZ
• Sept. 11, Mon.: 14 mi. MEZ (good running with you Tim!)
• Sept. 12, Tues.: 12.4 mi. EZ on Katy Trail in a.m.
• Sept. 13, Wed.: 11.25 mi. total workout (Pace run for 7.5 miles--here are some of the mile splits: 6:18; 6:03; 6:02; 6:02; 6:02; 6:04 for total of 46:04 total time for 7.50 miles)
• Sept. 14, Thurs.: No Running--got some pain in lower right calf at end of workout yesterday--don't want it to get any worse...
• Sept. 15, Fri.: 16 mi. EZ
• Sept. 16, Sat.: No Running
• Total: 67.65 miles

• Sept. 17, Sun.: No Running (still want my calf to heal)
• Sept. 18, Mon.: 12.4 mi. in 1:22 = 6:38 avg pace--good run (calf is fine--thank you Jesus)
• Sept. 19, Tues.: 14.0 mi. EZ in a.m. (1:39 = 7:05 avg. pace)
• Sept. 20, Wed.: Pace Run workout (total of 12.5 miles) (6:08; 6:09; 6:04; 6:03; 6:04:5:53 for total of 45:59 total time for 7.50 miles)--no pain in calf like last week--but legs tired from a good hard run yesterday and the day before...
• Sept. 21, Thurs.: 12.4 mi. EZ on Katy Trail in a.m.
• Sept. 22, Fri.: LR of 22 mi. @ 6:43 pace (felt pretty good) first loop in 54 minutes and some change...actually went faster for last 14 miles of the run...
• Sept. 23, Sat.: No Running
• Total: 73.3 miles

• Sept. 24, Sun.: 14.5 mi. run @ 6:55 pace (what a run--would like to forget this one...)
• Sept. 25, Mon.: 14.0 mi. run @ EZ pace--felt pretty good (6:58 pace)
• Sept. 26, Tues.: 12.4 mi. on Katy Trail--medium pace (6:56 pace)--felt great and strong--one of my best runs!
• Sept. 27, Wed.: Great run this morning at Cosmo Park on the 1.25 mi. loop. Did a 10 mi. pace run at 6:00 pace flat--felt good and in rhythm...Total of 12.5 miles
• Sept. 28, Thurs.: 16.4 on Katy Trail with Joe @ 7:00 pace
• Sept. 29, Fri.: 16 mi. EZ in town and on Katy Trail
• Sept. 30, Sat.: No Running
• Total: 85.8 miles

August 2006 Training Runs

• July 30, Sun.: 14.0 mi. EZ in a.m.
• July 31, Mon.: No Running (left knee still sore--giving it rest)
• Aug. 1, Tues.: 12.4 mi. EZ on Katy Trail in a.m.
• Aug. 2, Wed.: Track Workout (10 mi. total: 4 mi. pace run with Steve @ 6:37 avg; extremely hot conditions this morning)
• Aug. 3, Thurs.: No Running (tying to rest my left knee--it is slowly getting better)
• Aug. 4, Fri.: 8 mi. EZ
• Aug. 5, Sat.: No Running
• Total: 44.4 miles

• Aug. 6, Sun.: 12.4 mi. EZ
• Aug. 7, Mon.: 16 mi. MEZ (good runnin' Chris!)
• Aug. 8, Tues.: 8 mi. EZ in a.m./8 mi. EZ in p.m.
• Aug. 9, Wed.: Track Workout: 11 mi. total (3 mi. @ 6:04 pace; then mile recovery, then another 3 mi. pace run)
• Aug. 10, Thurs.: 14 mi. EZ on Katy Trail
• Aug. 11, Fri.: 18 mi. LR @ EZ pace (good running with you Matt!)
• Aug. 12, Sat.: No Running
• Total: 87.4 miles

• Aug. 13, Sun.: 14 mi. @ 7:00 pace--felt strong
• Aug. 14, Mon.: Uh ooh! Left-knee really hurts! Taking the rest of the week off to heal up...
• Aug. 15, Tues.: No Running--lots of walking at Six Flags in St. Louis with the Youth Group
• Aug. 16, Wed.: No Running--knee feels good
• Aug. 17, Thurs.: No Running :(
• Aug. 18, Fri.: No Running :(
• Aug. 19, Sat.: No Running :(
• Total: 14 miles

• Aug. 20, Sun.: 9 mi. @ 7:09 pace (felt good)
• Aug. 21, Mon.: 8 mi. @ 6:59 pace (felt good)
• Aug. 22, Tues.: 10 mi. @ 6:48 pace (strong)
• Aug. 23, Wed.: 11.5 mi. total (5 mi. pace run @ 6:15 avg. pace)
• Aug. 24, Thurs.: No Running (thought it'd be good since I'm still in "healing" mode--had a great workout yesterday--don't want to ruin it by not recovering today)
• Aug. 25, Fri.: LR of 16 miles EZ...(rained on me, Matt & Steve for last 8 miles)
• Aug. 26, Sat.: No Running
• Total: 54.5 miles

• Aug. 27, Sun.: 13 mi. MEZ pace
• Aug. 28, Mon.: 12.4 mi. MEZ
• Aug. 29, Tues.: 12.4 mi.
• Aug. 30, Wed.: 12.5 mi. total (pace run for 6.25 miles: 6:15, 6:08, 6:09, 6:07, 5:52)
• Aug. 31, Thurs.: 12.4 mi. MEZ
• Sept. 1, Fri.: LR 20 mi. EZ
• Sept. 2, Sat.: No Running
• Total: 82.7 miles

July 2006 Training Runs

• July 2, Sun.: 14 mi. EZ in a.m.
• July 3, Mon.: 12.5 mi. EZ on Katy Trail in a.m.
• July 4, Tues.: 8.25 mi. on Treadmill (EZ)
• July 5, Wed.: Track Workout total of 12 miles (2 mi. warm up; 6 X mile repeats with two laps recovery in between...here are my times: 5:52.20; 5:50.82; 5:49.95; 5:49.99; 5:48.60; 5:51.22; then 6 laps of cool down)
• July 6, Thurs.: 13 mi. EZ on Katy Trail in a.m. (so nice and cool!)
• July 7, Fri.: 16 mi. EZ (did the inner-city Columbia loop--first loop with Steve at about 7:16 pace; second loop on my own at 6:52 pace) (58:00 and 54:55)
• July 8, Sat.: No Running
• Total: 75.75 miles

• July 9, Sun.: No Running (left knee stil sore)
• July 10, Mon.: 12.4 mi. on Katy Trail (MEZ pace) for 85 minutes
• July 11, Tues.: 14 mi. on Katy (7:30 avg pace)
• July 12, Wed.: 13 mi. total @ Track (7 X 1 mile repeats with 2 laps recovery in between: 6:04.07; 5:59.13; 5:57.91; 5:59.30; 5:58.04; 5:52.14; 5:45.44). Weather: Extremely humid and warm in the 70s.
• July 13, Thurs.: 14.5 mi. EZ in a.m. in Katy Trail
• July 14, Fri.: 20 mi. EZ
• July 15, Sat.: No Running
• Total: 73.9 miles

• July 16, Sun.: 15 mi. (Track and Katy Trail) (extremely hot)
• July 17, Mon.: 19 mi. on Katy Trail (good running with you Chris!) (extremely hot)
• July 18, Tues.: 12.4 mi. on Katy Trail (late jump; extremely hot!)
• July 19, Wed.: 11.0 mi. at the Track (extremely hot) climbed the mountain: 400, 800, 1200, 1600, 1200, 800, 400 (with equal recovery in between)
• July 20, Thurs.: 14.0 mi. on Katy Trail
• July 21, Fri.: 18 mi. @ 7:33 avg. pace
• July 22, Sat.: No Running
• Total: 89.4 miles

• July 23, Sun.: 14.0 mi. on Katy Trail in a.m. (nice and cool--felt so good!)
• July 24, Mon.: 17.0 mi. on Katy Trail in a.m. (6:48 avg. pace) (good running with you Chris!)
• July 25, Tues.: 13.0 mi. on Katy Trail in a.m. (EZ pace)
• July 26, Wed.: Track Workout: 13 mi. total (5K @ 18:39; then 10 laps at 90 seconds or less each with one recovery in-between)
• July 27, Thurs.: 14 mi. MEZ from Hollywood Video and back
• July 28, Fri.: 20 mi. EZ Long Run
• July 29, Sat.: No Running
• Total: 91 miles

June 2006 Training Runs

• June 4, Sun.: 14 mi. @ 6:50 avg pace
• June 5, Mon.: Tempo Run of 5 miles (6:18.40; 6:19.46; 6:16.99; 6:18.50; 6:13.69) then EZ recovery for a total of 12.4 mi.
• June 6, Tues.: 12.4 mi. on Katy Trail EZ (last mile 6:17)
• June 7, Wed.: Track Workout (total of 10 miles): 6 X 1000 (3:34.66; 3:33.23; 3:30.83; 3:31.92; 3:31.31; 3:30.31)
• June 8, Thurs.: 12.4 EZ on Katy Trail (last mile pushed it @ 6:17)
• June 9, Fri.: 20 miler Long Run (two inner city Columbia loops for 16, then another 4 looping on the back side of the MU campus) EZ Pace
• June 10, Sat.: No Running
• Total: 81.2 miles

• June 11, Sun.: 8 mi. on Treadmill in a.m.; 8.25 mi. on Treadmill in p.m.
• June 12, Mon.: 12.5 on Katy Trail (Tempo for first 3 miles: 6:06; 6:07; 6:05) then recovery; last mile of run was 6:16)
• June 13, Tues.: Great Run on the Katy Trail--fast and strong for 12.5 miles
• June 14, Wed.: Track Workout: 10 mile pace run with Steve @ 6:49 pace (total of 12 miles)
• June 15, Thurs.: 14 mi. on Katy Trail
• June 16, Fri.: 16.25 mi. Columbia-loop with Christian and Steve
• June 17, Sat.: No Running
• Total: 83.50 miles

• June 18, Sun.: 14 miles @ 6:42 pace (felt good)
• June 19, Mon.: 12.4 mi. on Katy Trail (Tempo for four miles: 6:07; 6:05; 6:10; 6:13) Last mile of run = 6:09)
• June 20, Tues.: 14 mi. on Katy Trail EZ
• June 21, Wed.: Track Workout (Mile Repeats with 2 laps recovery each: 5:49.82; 5:52.63; 5:53.34; 5:50.50; 5:45.70; 400s with lap recovery: 1:22.12; 1:22.88; 1:23.64; 1:21.75) total of 12 miles (temp was at least 75 and humidity about the same--sunny and very hot but probably one of the best workouts I've ever had at the track)
• June 22, Thurs.: (At Windermere for Youth Camp) 11 miles (tough hills)
• June 23, Fri.: (At Windermere) 11.5 miles (tough hills)
• June 24, Sat.: (At Windermere) 8.5 miles (tough hills once again!)
• June 25, Sun.: No Running
• Total: 83.4 miles

• June 26, Mon.: (At Midwestern Seminary in KC) 14 mi. EZ in a.m.
• June 27, Tues.: (At Midwestern) 14 mi. EZ in a.m.
• June 28, Wed.: (At Midwestern) Only 10 mi. EZ--left knee feeling sore...
• June 29, Thurs.: (At Midwestern) No Running today--left knee kind of sore from the last 10 days of hills and little sleep (quality recovery time)
• June 30, Fri.: (At Midwestern) 14 mi. EZ
• June 31, Sat.: No Running--finally home!
• Total: 52 miles