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

May 2006 Training Runs

• April 30, Sun.: No Running (busy day--just couldn't fit it in today--30 hour famine the night before with the youth group)
• May 1, Mon.: 13.5 on Katy Trail--Tempo for miles 1, 3, 5, 8, 10, & 12 (6:04; 5:50; 6:04; 6:07; 5:55; 6:02) (Good seeing you Chris!)
• May 2, Tues.: 12.4 miles EZ on Katy Trail
• May 3, Wed.: 10 mi. EZ on an indoor 200-meter track (80 laps) raining cats & dogs outside!
• May 4, Thurs.: 12.4 EZ on Katy Trail
• May 5, Fri.: 14 mi. EZ with Matt; another 1 mi. at the track with Ryan
• May 6, Sat.: No Running
• Total: 63.3 miles

• May 7, Sun.: 12 mi. EZ
• May 8, Mon.: 12.4 mi. on Katy (every other mile @ Tempo = 5.59; 6:01; 2:45 (800 meters); 5:53; 5:53; 6:02)
• May 9, Tues.: 12.5 mi. inside Hearnes Center (raining outside)
• May 10, Wed.: Track Intervals (5 X 1000s @ 3:25 avg) total of 10 miles
• May 11, Thurs.: 6 miles -- left knee hurt in the tendons on back side--so I backed off from running)
• May 12, Fri.: Day Off
• May 13, Sat.: Human Race: 28:50 for 5 miles (5:46 pace) 3rd place; total of 8 miles
• May 14, Sun.: Day Off
• Total: 60.9 miles

• May 15, Mon.: 12.4 mi. on Katy Trail (EZ pace of 7:15 avg)--felt good--left knee was fine
• May 16, Tues.: 12.4 mi. on Katy Trail (medium EZ--sub 7 pace)
• May 17, Wed.: Total of 11 mi. on the track: Did 5 X 1200 (4:17.36; 4:17.71; 4:18.03; 4:17.85; 4:10.94)
• May 18, Thurs.: Good, solid run on the Katy Trail this morning--felt really good! 12.4 mi. total (Did the first 3 miles fast: 6:41; 6:33; 6:21; Did the last 3 miles fast: 6:33; 6:24; 6:06)
• May 19, Fri.: 16 mi. total (8 with Matt and Steve @ 7:23 pace; 8 alone @ 6:42 pace)
• May 20, Sat.: No Running
• Total: 64.2 miles

• May 21, Sun.: 14 mi. EZ in morning (6:38 pace)
• May 22, Mon.: 12.4 mi. on Katy Trail (Tempo for first 5 miles: 6:02.92; 6:16.44; 6:17.17; 6:17.01; 6:15.76) then EZ after that
• May 23, Tues.: 12.4 mi. MEZ on Katy Trail
• May 24, Wed.: Track Workout (Mile Repeats with two laps recovery in between: 5:47.27; 5:57.09; 5:45.65; 5:54.25; 5:41.88 = 5:48.48 avg) total of 12 miles on the track
• May 25, Thurs.: 12.4 on Katy Trail EZ (really tired from yesterday's workout)--three cows were loose on the trail--one bull chased me off into the underbrush!)
• May 26, Fri.: 20 mi. EZ (about a 7:00 pace)
• May 27, Sat.: No Running
• Total: 83.2 miles

• May 28, Sun.: 14 mi. @ 7:16 pace (EZ run)
• May 29, Mon.: 8 mi. in HOT sun--not a good run--very sluggish and wilted in the heat--came in and ran another 5 on the treadmill for a total of 13 mi.
• May 30, Tues.: 12.4 mi. on Katy Trail (felt very tired and sluggish)--EZ pace but tough
• May 31, Wed.: Track Workout (10 miles total: Workout: 13 X 400 with one lap recovery in between--avg about 80-81 seconds per hard lap)
• June 1, Thur.: 12.4 mi. on Katy Trail (good run--felt strong)
• June 2, Fri.: 16 mi. (did the 8 mi. loop in town twice--first loop @ 7:19 pace; second loop at 7:00 pace) felt good
• June 3, Sat.: No Running
• Total: 77.8 miles

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