53 Mile Week!

STL getting some love in the running community, Max King, Meb, Mary Wittenberg on the NYC Marathon, and Lukas Verzbicas and his recovery.

Wednesday, September 12th - 6 miles (1 up, 3 x (3 x 200, 1 x 400), 2 down).  SLU track workout after work with Crystal and Tim.  First time at that venue, and it is a really nice track - sort of in the hood, but a nice view of the city.  Ran into Coach Tim at the track, and asked for a quick rust buster, to which he laid out the workout above.  Crystal had 12x400's at 78-80, so tried to coordinate my reps with her.  Ended up doing an extra set to help her out.  Felt ok - definitely some effort to maintain the splits, but my form was fine.  It was just earlier this year that we were hitting 70-71 quarters, but now struggling to hit sub 80 .  37, 44 (oops), 39, 1:17; 39, 38, 39, 1:17, 39, 38, 1:17 were the splits.

Thursday, September 13rd - 8 miles.  Ran with Crystal before work - out and back on Old Faithful.  Nice and easy, which was a welcome change for once.  Nice morning to run - my body is definitely appreciating the cooler weather.  9:03 pace average, I believe.

Friday, September 14th - 5 miles.  Ran after work - had intentions of doing tempo, but I was just too beat up and wanted to get in easier mileage.  Out and back towards Troy - actually kind of warm on the run, but made it through ok.  Splits were: 8:17, 8:19, 8:19, 8:02, something slow.

Saturday, September 15th - 13 miles.  Fast Eddie's run with the Wolfpack.  Quick 3 miler in town beforehand (just to get in extra mileage since running afterwards was not going to happen) - did 270 loop with Tim catching me for the last mile.  Drove up to Fast Eddie's in Alton with Tim and Megan, then parked and got situated before we took off.  Rest of the group was running 20-26.2 miles (yes that's crazy), and didn't want to run for that long.  Anyways, the Madison County bike trails run all the way out in that area, so ran on the roads for about a mile before finding the trail.  Pretty cool because you run on top of a levee, so nice views, not to mention the overcast and breezy conditions so just about perfect for running.  Started out the first mile or so with Megan before Tim and I broke off - got in a nice groove, and ran out before turning around at the 5 mile mark before heading back and meeting up with Megan.  Someone conveniently set up a water stand 2 miles out from Fast Eddies, so had some nice refreshments on the way back.  Rest of the group met up shortly afterwards, then we enjoyed some post run lunch and beverages!  I really liked that trail - running alongside the river, some small hills but not too difficult, and I appreciated the different scenary.  With all the miscellaneous stops and whatnot, averaged right around 9 minute pace for the run.

Sunday, September 16th - 6 miles.  After an early birthday celebration the night before, headed out for an out and back on the trail towards Home Depot.  Crystal had her long run, so tried to coordinate that we could catch a couple miles together.  Unbelievably, we met up within 5 seconds of what we had planned - Crystal is an amazing planner!!!  Anyways, felt pretty tired, but got in a groove and finished it out.  Then sat on the couch for many hours watching football!  46:10 total - splits were: 8:02, 7:44, 7:14 (oops) , 7:59, 7:51, 7:17.  53 miles this week, 109 miles in September, 1259 miles in 2012.  Very pleased this week.  First 50 mile week since marathon training last April, and I believe highest mileage week in 2012!

Monday, September 17th - 7 miles.  Big River Monday night run with Craig.  Definitely felt beat up from the last few weeks, so wanted to go slower.  Craig and I started with the intentions of running 8-8:30's, but quickly got locked in to 8's.  Very humid outside, and hints of rain but never came - got in a nice groove the last couple miles, and felt good at the end.  55:12 total.

Track work tonight, then as much mileage as I can get in the next couple days before heading out to Las Vegas!