Makau - New World Record!

Stud - beat arguably the greatest runner ever in his world record efforts. Here is a cool look at his efforts versus the former world record - not taking anything away from Makau, but he did slow down a bit coming in, but still a world record nonetheless. Paula finishes 3rd in her comeback race, qualifying for the Olympics. Controversy with the women's world record, and Lagat and Simpson triumph in the Fifth Avenue Mile.

Friday, September 23 - 6 miles, too fast. Needed to get in a quick run before dinner, so headed out and did my Troy out and back loop. Felt pretty good, went waaaaaaay too fast and was more of a workout then it should have been. Went to Pi for my birthday dinner, then spent a fun night downtown which ended up in a very late night at Lumiere Casino. Last 4 mile splits were: 7:07, 7:07, 6:55, 6:08 (eek!).

Saturday, September 24 - 8 miles, too fast. Crapped out on trying to get in my tempo, so settled for 8 miles. Slept most of the day away, and got out pretty late. Same loop as yesterday, with a Village Circle mile and a mile added at the end. Pretty much was rolling out there, and never slowed down. Last mile, forced myself to slow down because I was going waaaay too fast. 7 mile split was 51:09, if that gives any indication.

Sunday, September 25 - 16 miles. Forest Park run with Crystal, Mike, and Coach Tim. Started from the Visitor's Center, went about 2.5 miles out on Lindell, then jumped on and toured the Rock n Roll STL 1/2 course. Legs felt pretty crappy starting out, and didn't get much better. Started picking up pace a little bit, then rolled through most of the back portion of the course which was rolling hills. Coach Tim broke off to head back, and we finished out the course then started it back up. Ran through the hood and many "fun" hills that should make the first 5 miles of the race pretty tough. Felt like complete garbage 11 miles into the run, and questioned if I could even make it in, but pushed through and got my second wind. Great morning to get out, had Rooster for breakfast with Megan and Crystal afterwards, then football at my place for the rest of the day. Berlin Marathon viewing party was a bust, as Universal Sports showed maybe 15 minutes of coverage and it was basically showing highlights. Still, a fun day. Total mileage: 16 miles - total time out was: 2:06:57 (7:56 average pace), Crystal mapped our workout out on Garmin Connect for those who are interested in the loop.

52 miles this week - very good, despite missing a key tempo workout. But plan on making it up this week, and have a 5K race at the end of the week in STL that will be a good speed tuneup.