April 2006 Training Runs

• April 2, Sun.: 8 mi. in a.m on Treadmill (EZ); 3.5 mi. on Treadmill followed by 6.5 mi. outside EZ (total today: 18 mi.)
• April 3, Mon.: 12.4 mi. on Katy Trail (every other mile @ Tempo pace)
• April 4, Tues.: 12.4 mi. on Katy Trail (felt good)
• April 5, Wed.: Track Workout: 8 mi. at Tempo (6:34 for first one; 5:55 for last one) total of 11 miles
• April 6, Thurs.: 10 mi. TEZ
• April 7, Fri.: 12.2 mi. EZ with Matt and Tim
• April 8, Sat.: No Running
• Total Miles: 76 miles

• April 9, Sun.: 10 K--about 6:37 pace
• April 10, Mon.: 10K--nothing but hills!
• April 11, Tues.: Rest legs...
• April 12, Wed.: 10 mi. @ 6:30 pace (hills)
• April 13, Thurs.: 9 mi. EZ
• April 14, Fri.: 12 mi. EZ with Tim and Matt
• April 15, Sat.: No Running -- fly to Boston
• Total: 43 miles

• April 16, Sun.: No Running--resting for Boston Marathon tomorrow
• April 17, Mon.: Boston Marathon--2:47:02 (6:23 pace) new PR for me
• April 18, Tues.: No Running--fly back to Kansas City
• April 19, Wed.: No Running
• April 20, Thurs.: No Running
• April 21, Fri.: 8 mile loop with Steve and Matt (EZ pace)
• April 22, Sat.: No Running
• Total: 34 miles

• April 23, Sun.: 8.25 mi. on Treadmill (progressively harder with each lap)
• April 24, Mon.: 10.25 mi. on Katy Trail (4 mile Tempo: 6:45, 6:41, 6:38, 6:12)
• April 25, Tues.: 10.25 mi. on Katy Trial EZ
• April 26, Wed.: 1.5 mile warmup; 26 laps at about 90 seconds per lap; cool down for a total of about 9 miles (run felt good--red-lined it, but not crazy)
• April 27, Thurs.: 10.25 mi. on Katy Trail EZ (good to see you Tim!)
• April 28, Fri.: 14 mi. @ 7:13 pace average (good running with you Steve!)
• April 29, Sat.: No Running
• Total: 52 miles

March 2006 Training Runs

• Sun., March 5: 9 mi. MEZ pace
• Mon., March 6: 12. 4 mi. (EZ) on Katy Trail in a.m.; 6.5 (EZ) on Katy Trail in p.m.
• Tues., March 7: 12.4 mi. (EZ) on Katy Trail in a.m.; 6.5 (EZ) on Katy Trail in p.m.
• Wed., March 8: 8 mi. Track Workout (7:00 pace); 6.5 (EZ) on Katy Trail in p.m.
• Thurs., March 9: 9 mi. inside Hearnes Center Fieldhouse
• Fri., March 10: 8 mi. in a.m. with Steve; 8 mi. on Treadmill in p.m.
• Sat., March 11: No Running
• Total: 86.3 miles

• Sun., March 12: 14 mi. EZ in a.m.
• Mon., March 13: 12.4 mi. @ 6:40 pace on Katy Trail in a.m.
• Tues., March 14: 14 mi. EZ on Katy (7:17 pace)
• Wed., March 15: 10 mi. @ Track; 8 mi. EZ on Katy Trail
• Thurs., March 16: 14 mi. loop on Katy Trail
• Fri., March 17: No Running
• Sat., March 18: 22 mi. LR @ 6:57 avg. pace (felt really good--hit 6:30s for last 3 miles)
• Total: 94.4 miles

• Sun., March 19: 4.5 EZ on Treadmill
• Mon., March 20: 14 mi. loop on Katy Trail (6 of those miles at Tempo pace)--just about every other mile with a mile of EZ for full recovery
• Tues., March 21: 14 mi. loop on Katy Trail
• Wed., March 22: 10 mi. pace run on track in the 6:20s; total of 12 mi.
• Thurs., March 23: 14 mi. EZ on Katy Trail
• Fri., March 24: 20 mi. LR @ 7:18 pace
• Sat., March 25: No Running
• Total: 78.5 miles

• Sun., March 26: 14 mi.
• Mon., March 27: 14 mi. (tempo every other mile)
• Tues., March 28: 14 mi. EZ
• Wed., March 29: 14 mi. Track Workout (10 mi. @ 6:25-6:40 pace; 4 sets of 10 laps with a mile recovery in between)
• Thurs., March 30: 14 mi. EZ on Katy Trail
• Fri., March 31: 20 mi. @ 7:12 pace (felt slow)
• Sat., April 1: No Running
• Total: 90 miles

February 2006 Training Runs

• Sun., Feb. 5: No Running (giving foot time to heal from pain on inside)
• Mon., Feb. 6: No Running (this is driving me nuts!)
• Tues., Feb. 7: 8 mi. MEZ (6:45 pace) lunch time
• Wed., Feb. 8: 10 mi. @ Track-- kept it medium paced (6:40-6:50 per mile)
• Thurs., Feb. 9: 3.1 mi. MEZ @ Track with Steve (cold--14 degrees!) total: 6 miles
• Fri., Feb. 10: 16 mi. LR (first 8 mi. @ 7:27 pace; last 8 @ 6:36 pace)
• Sat., Feb. 11: Day Off
• Total: 40 miles

• Sun., Feb. 12: 14 mi. in a.m. (EZ pace; 6:53)
• Mon., Feb. 13: No Running--right foot still sore--thought it'd be good to take a break and continue to let it heal--hope to pick it up tomorrow...
• Tues., Feb. 14: 14.5 miles on Katy Trail (gr8 running with you Joe! Welcome to Columbia!) Pace: About 7:00 per mile
• Wed., Feb. 15: Track--10 miles total (MEZ)
• Thurs., Feb. 16: 3.25 on treadmill in a.m. (will take rest of day off--foot still hurts)
• Fri., Feb. 17: Giving foot time to heal...
• Sat., Feb. 18: Giving foot time to heal...
• Total: 41 miles

• Sun., Feb. 19: Giving foot time to heal...
• Mon., Feb. 20: 10 miles on Treadmill (EZ)
• Tues., Feb. 21: 10 miles on Katy (some was @ Tempo pace of about 6:10 per mile; avg was 6:28 per mile)
• Wed., Feb. 22: 10 miles on Track with Steve (about 6:50 pace)
• Thurs., Feb. 23: 10 miles on Katy Trail (all but one mile were sub-sevens (6:40s))
• Fri., Feb. 24: 16 mi. EZ on Columbia Loop
• Sat., Feb. 25: No Running
• Total: 56 miles

• Sun., Feb. 26: 14 mi. EZ
• Mon., Feb. 27: 12.4 mi. on Katy
• Tues., Feb. 28: 12.4 mi. on Katy
• Wed., March 1: 11 mi. on Track (8 mi. @ 6:40 pace)
• Thurs., March 2: 12.4 mi. on Katy
• Fri., March 3: 20 mi. EZ
• Sat., March 4: No Running
• Total: 82.2 miles

January 2006 Training Runs

• Sun., Jan. 1: 12 mi. MEZ
• Mon., Jan. 2: 13 mi. EZ in a.m.
• Tues., Jan. 3: 13 mi. EZ in p.m.
• Wed., Jan. 4: Track Workout, total of 10 mi. (after warm-up, mile repeats: 5:44; 5:42; 5:42; 5:49)
• Thurs., Jan. 5: 13 mi. EZ
• Fri., Jan. 6: 10 mi. EZ with Matt
• Sat., Jan. 7: 20 K Race--1:14:35 (first place!) 1 mile warmup/cool down total
• Total: 84 miles

• Sun., Jan. 8: Day Off
• Mon., Jan. 9: 13 mi. EZ
• Tues., Jan. 10: 13 mi. EZ
• Wed., Jan. 11: 10 mi. indoor @ track workout (4 mile repeats)
• Thurs., Jan. 12: 9 mi. outdoor track workout (12 K pace run) total 9 miles
• Fri., Jan. 13: Day Off (pain in my lower right calf--need to rest it)
• Sat., Jan. 14: Day Off
• Total: 45 miles

• Sun., Jan. 15: Ran 10 mi. EZ--got severe pain in lower right leg just above ankle--had to even stop to walk--never had this before...
• Mon., Jan. 16: No Running
• Tues., Jan. 17: No Running
• Wed., Jan. 18: No Running
• Thurs., Jan. 19: No Running
• Fri., Jan. 20: 8 mi. EZ in a.m.
• Sat., Jan. 21: Day Off
• Total: 18 miles (injury this week)

• Sun., Jan. 22: 8 mi. TEZ in a.m.
• Mon., Jan. 23: 9 mi. EZ in a.m. in Kansas City
• Tues., Jan. 24: 10 mi. MEZ in a.m. in Kansas City
• Wed., Jan. 25: 11 mi. MEZ in a.m. in Kansas City
• Thurs., Jan. 26: 12 mi. EZ in a.m. in Kansas City
• Fri., Jan. 27: 13 mi. EZ in a.m. in Kansas City
• Sat., Jan. 28: No Running
• Total: 63 miles

• Sun., Jan. 29: 13 miles EZ in a.m.
• Mon., Jan. 30: 12.4 miles EZ in p.m. on Katy Trail
• Tues., Jan. 31: No Running (right foot still sore on inside from last week's running)
• Wed., Feb. 1: 7 mi. at the track (did 4 X 1000 intervals: 3:27; 3:22; 3:22; 3:20)
• Thurs., Feb. 2: No Running (my right foot still hurting from last week)
• Fri., Feb. 3: 12.4 mi. EZ on Katy Trail in a.m.
• Sat., Feb. 4: No Running
• Total: 45 miles

• 
  

December '05 Training Runs

• Sun., Dec. 4: 8 mi. Treadmill in a.m.; 8 mi. Treadmill in p.m. (increasing speed with each lap to 10 mi/hour)
• Mon., Dec. 5: 4 mi. TEZ in a.m.; 14 mi. EZ with 3 X 1.0 mi. repeats @ Tempo/Race Pace with 0.5 mi. recovery in between miles (5:36; 5:50; 5:48)
• Tues., Dec. 6: 12.5 mi. EZ (Katy Trail)
• Wed., Dec. 7: 10 mi. Track workout in the Hearnes Center (2 mi. @ 6:30 pace; then 3 X 1000 at Interval pace) (couldn't keep my hands warm outside even though I had on 3 pairs of gloves--temp was 9 degrees Fahrenheit)
• Thurs., Dec. 8: 10 mi. TEZ in a.m.; 10 mi. EZ inside the lower level of the Hearnes Center
• Fri., Dec. 9: 18 mi. EZ on Katy Trail (LR) with snow--so beautiful and fun when you get to make the only prints on the trail on the back stretch.
• Sat., Dec. 10: 10 mi. Race--65:17 total time (33:10 on first half; 32:07 on second half); 1.5 mi. for warm up/cool down
• Sun., Dec. 11: Day Off
• Total: 106 miles

• Mon., Dec. 12: 4 mi. TEZ in a.m.; 12 mi. EZ in p.m. all over Columbia
• Tues., Dec. 13: 4 mi. TEZ in a.m.; 12 mi. Medium EZ all over Columbia
• Wed., Dec. 14: Track Workout for a total of 9 mi., (3 X 1000 meters @ 3:35; 3:32: 3:29)
• Thurs., Dec. 15: 13 mi. EZ in p.m. all over Columbia (nice flurry--thanks God!)
• Fri., Dec. 16: 17 mi. EZ with Matt & Steve--good run!
• Sat., Dec. 17: Day Off
• Total: 71 miles

• Sun., Dec. 18: 8 mi. in a.m. on Treadmill (EZ); 8 mi. in p.m. on Treadmill (EZ)
• Mon., Dec. 19: 13 mi. in a.m. (mostly Medium EZ miles with 3 X 1.0 mi. @ Tempo speed)
• Tues., Dec. 20: 13 mi. EZ with some medium efforts mixed in
• Wed., Dec. 21: 12 mi. @ the Track (Tempo run for 6 miles: 6:19; 6:14; 6:13; 6:12; 6:09; recovery mile, then 6:01)
• Thurs., Dec. 22: 13 mi. EZ in a.m.
• Fri., Dec. 23: 20 mi. EZ for LR in a.m. in Kansas City
• Sat., Dec. 24: Day Off
• Total: 87 miles

• Sun., Dec. 25: 8 mi. TEZ in a.m.; 8 mi. TEZ in p.m.
• Mon., Dec. 26: 13.5 mi. MEZ in a.m. (felt really tired)
• Tues., Dec. 27: 13 mi. EZ in p.m.
• Wed., Dec. 28: 10 mi. @ Track (4 X 1.0 mile repeats with recovery in between: 5:49; 5:49; 5:44; 5:32) Good running Matt--tried my best to stay right on your heels.
• Thurs., Dec. 29: 13 mi. EZ in p.m.
• Fri., Dec. 30: 18 mi. EZ (11 with Matt) in a.m.
• Sat., Dec. 31: First Night 5k race in 17:42.2 (3:32/K pace) plus one mile warmup
• Total: 87.5 miles

November 2005 Training Runs

• Sun., Oct. 30: 13.1 mi. @ 6:46 pace in a.m.
• Mon., Oct. 31: 8 mi. TEZ (Treadmill Easy) in a.m.; 8 mi. EZ in p.m. (ran my 8 mi. route through Columbia--cold and rainy run but felt solid)
• Tues., Nov. 1: 9 mi. TEZ in a.m.; 10 mi. over lunch break at 6:29 avg. pace
• Wed., Nov. 2: 5 mi. TEZ in early a.m; Track Workout (24 minutes at Interval Pace) total = 11 miles in a.m.
• Thurs., Nov. 3: 10 mi. TEZ in a.m.; 9 mi. EZ in p.m. on Katy
• Fri., Nov. 4: 14 mi. EZ LR
• Sat., Nov. 5: Day Off
• Total: 97 miles

• Sun., Nov. 6: 10 mi. Medium EZ in p.m.
• Mon., Nov. 7: 9 mi. EZ
• Tues., Nov. 8: Day Off
• Wed., Nov. 9: 7 miles EZ on Track with 14 X 100 meter strides
• Thurs., Nov. 10: Day Off
• Fri., Nov. 11: 4 mi. TEZ
• Sat., Nov. 12: Mtn. Home Marathon, 2:58:26
• Total: 56.2 miles

• Sun., Nov. 13: Day Off
• Mon., Nov. 14: 2 mi. TEZ in a.m.; 2 mi. TEZ in p.m.
• Tues., Nov. 15: 3 mi. TEZ in a.m.; 1 mi. TEZ in p.m.
• Wed., Nov. 16: 5 mi. TEZ in a.m.
• Thur., Nov. 17: Day Off
• Fri., Nov. 18: 8 mi. with 4 mi. @ Tempo (6:25 pace)
• Sat., Nov. 19: Day Off
• Total: 21 miles

• Sun. Nov. 20: 7 mi. Medium EZ in a.m. (6:55 pace)
• Mon., Nov. 21: 8 mi. EZ on Katy Trail in a.m.
• Tues., Nov. 22: Day Off
• Wed., Nov. 23: 9 mi. EZ with Matt
• Thurs. Nov. 24: 9 mi. EZ (6:57 pace)
• Fri., Nov. 25: 9 mi. EZ in a.m. with Matt; 4 mi. MEZ in p.m. on Treadmill
• Sat., Nov. 26: Day Off
• Total: 46 miles

• Sun. Nov. 27: 13.1 mi. in a.m. @ 6:48 pace
• Mon., Nov. 28: 13.1 mi. over lunch EZ pace
• Tues., Nov. 29: 4 mi. TEZ in a.m.; 8 mi. EZ in p.m. @ 6:50 pace
• Wed., Nov. 30: 8 mi. EZ in a.m.
• Thurs., Dec. 1: 4 mi. TEZ in a.m.; 11 mi. EZ on Katy Trail in p.m.
• Fri., Dec. 2: 16 mi. EZ in a.m.
• Sat., Dec. 3: Day Off
• Total: 77 miles
  

October 2005 Training Runs

• Sun., Oct. 2: 4 mi. TEZ (treadmill easy) in a.m.; 4 mi. TEZ in p.m.
• Mon., Oct. 3: 13.1 mi. EZ in p.m.
• Tues., Oct. 4: 8 mi. EZ in a.m.; 8 mi. EZ in p.m.
• Wed., Oct. 5: 8 mi. EZ in a.m.
• Thurs., Oct. 6: 16 mi. medium-effort EZ (6:30 pace) in a.m. (very cold!!! and I was in Kansas City for a doctorate class and forgot my cold gear! Brrrr!)
• Fri., Oct. 7: 8 mi. EZ in a.m. (still in KC--still freezing--used socks for gloves)
• Sat., Oct. 8: "Endangered Species" 10K Race--took 2nd overall; 1st in age-group with a time of 36:58 (5:58 pace) (did about 1 mile in warmup & cool down); good job to my new friend "Magnus" (the 'Flying Finn') for taking first with a time of 32:40
• Total: 76 miles

• Sun., Oct. 9: 5 mi. TEZ in a.m.; 7 mi. medium effort @ 6:20 pace in p.m.
• Mon., Oct. 10: 8 mi. TEZ in a.m.; 10 mi. EZ @ 7:06 pace in p.m.
• Tues., Oct. 11: 8 mi. TEZ in a.m.; 7 mi. EZ in p.m.
• Wed., Oct. 12: Track Workout--intervals (6 X 2 minutes with 1 minute recovery; 8 X 1 minute with 30 second recovery; 8 X 30 seconds with 15 second recovery) total for day including warm up and cool down: 12 miles
• Thurs., Oct. 13: 8 mi. TEZ in a.m.; 8 mi. TEZ in p.m.
• Fri., Oct. 14: Long Run of 18 miles @ 7:00 pace
• Sat., Oct. 15: Day Off (wedding in Union Star--congrats to Natalie & Chris!)
• Total: 91 miles

• Sun., Oct. 16: 13.1 mi. @ 6:29 pace in a.m.; 5 mi. TEZ in p.m.
• Mon., Oct. 17: 8 mi. TEZ in a.m.; 4 mi. Tempo @ 6:07 pace then 6 mi. EZ
• Tues., Oct. 18: 8 mi. TEZ in a.m.; 10 mi. TEZ in p.m.
• Wed., Oct. 19: 10 mi. Track Workout--Intervals (fun! more like ouch...); 6 mi. EZ in p.m.
• Thurs., Oct. 20: 8 mi. TEZ in a.m.; 6 mi. hill workout on Treadmill
• Fri., Oct. 21: LR of 16 miles--first 8 miles @ 7:15 pace then last 8 miles at 6:38 pace
• Sat., Oct. 22: only 1 mi. TEZ (just wanted to relieve some stress) but took the day off
• Sun., Oct. 23: no running today--walked a million miles cleaning up the University of Missouri's parking lots around the football stadium for our youth group's fundraiser
• Total: 101 miles

• Mon., Oct. 24: 14 mi. in a.m. @ 6:57 pace; 6 mi. TEZ in p.m.
• Tues., Oct. 25: 8 mi. TEZ in a.m.; 8 mi. EZ in p.m. on Katy Trail
• Wed., Oct. 26: 8 mi. Fartlek with Matt in a.m. on Katy Trail; 8 mi. EZ on Katy in p.m. (nice to meet you Ryan!)
• Thurs., Oct. 27: 10 mi. TEZ in a.m.; 9 mi. EZ on Katy Trail in p.m.
• Fri., Oct. 28: 21 mi. LR at 7:07 avg. pace (good running the first 10 with you Matt)
• Sat., Oct. 29: Day Off
• Total: 92 miles

Weekly Training Runs for September '05

This gives you an idea of my training runs for September 2005.

• Sunday, Aug. 28: 9 miles, EZ @ 7:05 pace
• Monday, Aug. 29: 10K, Tempo, 40:40
• Tuesday, Aug. 30: 9 mi. EZ @7:18 pace
• Wed., Aug. 31: 10K, EZ
• Thursday, Sept. 1: Day Off
• Friday, Sept. 2: 8 mi. EZ
• Sat., Sept. 3: 5K Race at 18:28 (felt good); also ran 3 EZ
• Total: 44.5 miles

• Sunday, Sept. 4: 9 mi., EZ @ 7:06 pace
• Monday, Sept. 5: 10.85 mi. EZ (Hills)
• Tuesday, Sept. 6: 10K EZ
• Wed., Sept. 7: Track Workout: Intervals 4 X 2 minutes with 1 minute recoveries, had to stop because my left quad started really burning...EZ for 15 minutes after that...
• Thursday, Sept. 8: 8 mi. in a.m. EZ; 8 mi. in p.m. EZ 7:15 pace
• Friday, Sept. 9: 8 mi.in a.m. EZ @ 7:13 pace
• Sat., Sept 10.: Day Off from running
• Total: 54 miles

• Sunday, Sept. 11: 10 mi. in a.m. EZ @ 6:57 pace
• Monday, Sept. 12: 8 mi. in a.m. on Treadmill EZ (TEZ); Tempo Run in p.m. for 4 mi. @ 6:10 pace, then 6.5 EZ
• Tuesday, Sept. 13: 6.25 mi. in a.m. TEZ; 8 mi. in p.m. EZ @ 7:14 pace
• Wed., Sept 14: Track Workout (Intervals, totalling 24 minutes @ Interval pace) total of 8 miles (including 3 mi. EZ for warm up and cool down) (felt good to do a complete track workout at VDot pace)
• Thursday, Sept. 15: 4 mi. EZ in a.m.; 10 mi. Medium EZ @ 6:57 pace
• Friday, Sept. 16: 12 mi. EZ @ 7:10 pace
• Saturday, Sept. 17: Day Off
• Total: 76.75 miles

• Sunday, Sept. 18: 13.1 mi. @ 6:52 pace (fartlek in nature) in a.m.
• Monday, Sept. 19: 8 mi. TEZ in a.m.; 4 mi. Tempo @ 6:17 pace; 5 mi. EZ
• Tuesday, Sept. 20: 8 mi. TEZ in a.m.; 10 mi. EZ in p.m.
• Wednesday, Sept. 21: Interval workout for total of 24 minutes at I pace; total of 13 miles including Recovery miles and EZ miles
• Thursday, Sept. 22: 12 mi. EZ (had to take water breaks every 4 mi. because of the heat)
• Friday, Sept. 23: 10 mi. EZ (had some soreness in left knee and lower right leg--decided not to push it this morning--had a good week running)
• Saturday, Sept. 24: Day Off
• Total: 83 miles

• Sunday, Sept. 25: Half-Marathon @ 6:13 pace plus 1.15 EZ for total of 14.25 mi.
• Monday, Sept. 26: 8.25 TEZ in a.m.; 4 mi. Tempo @ 6:06 pace plus 6 mi. EZ in p.m.
• Tuesday, Sept. 27: 8.25 TEZ in a.m.; 10 mi. EZ in p.m. (enjoyed running with you Aaron!)
• Wednesday, Sept. 28: 10 mi. on the Track in a.m. (did intervals of 1000 meters along with recovery and EZ miles); 4 mi. EZ in p.m.
• Thursday, Sept. 29: Day Off
• Friday, Sept. 30: Half-Marathon @ 6:21 pace (thanks for riding along with the bike, Steve--I sure enjoyed the company) plus 1 mile cool down
• Saturday, October 1: Half-Marathon @ 6:36 pace
• Total: 92 miles