Training Log Archive: WileyKyO-T

Run in the neighborhood.

Indoor PU/ab workout. EMOTM with 15 PU every even minute (0, 2...) and 15x 4 count flutterkicks every odd minute (1, 3...). After the last flutterkick set, finished with 15 burpies.

Weekly game of ultimate football PT. Our small group (Team C) took on Team D. Pretty well matched teams. I didn't have a very active role, but I had a few passes and a good block.

One mile warmup run in and around Waynesville Park and downtown.

Started 13 minutes after 1 mile warmup. Run from Waynesville Park along the riverside trail past the Roubidoux Spring (0.7) to the I-44 overpass (1.6) to the quarry Y and overall turnaround point (2.5). Called it a trail run because it was mostly on somewhat loose gravel. This was my first time running the section beyond the overpass (as with many of my runs this week).

Return run from the quarry Y back to my car at Waynesville park over the same route as the "out". Overall, I liked this route for its flatness, even with the gravel. Since I'd started out a little late, most of this part of the run was in the dark, and I didn't bring a light. So, some of the extra time may have been due to some uncertainty as to the microterrain under me, especially when I went from gravel road to gravel trail in the last 0.7mi.

Run on and around the MS&T campus. I meant to run two miles but I mistook "11TH" street for "NINTH" street. Mostly flat, all paved some brief interruptions due to traffic.

After 5 minute rest, took off on a similar route to the 1.78 mile one I had just ran; it was then that I realized my signage mistake.

Short run in neighborhood to make up for lost mileage. Tried to run quickly but hopefully at a sustainable 2 mile pace. Thought I'd be closer to 3 minutes.

One loop of the Engineer Trail with MAJ Affonso at his pace. Good recovery from last night's run.

"Out" Run along several rural roads in St. Robert, with some significant hils towards the end, which was the turnaround point for the run as a whole.

"Back" run along mostly gravel roads, with most of the steep (7% grade) hills within the first mile. Net uphill on the return trip. Same route as the first 2.25 miles, just in reverse.

Out-and-back run along Hwy Z from the McDonalds to Faith Church and back. 1 mile split was 6:58.

After about a 10 minute break following the first two miles, another two miles on the Hwy Z sidewalk. 1 mile split was 7:10. Disappointed that the two miles took over 15 minutes. I'm considering today the first day of my marathon training--I'm using a 20 week training plan but preceding it with a set weekly rhythm for the first three weeks--which means 4 miles on Tuesdays (yesterday was a travel day, but Mondays are templated as off anyway). I'm not sure if I fully met the intent given that I didn't run 4 uninterrupted miles, but I don't plan on being a purist in that sense.