Matt's Training Log - Spring 06 Segment

Matt's Training Log - Spring 06 Segment
March 20 - July 2, 2006

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14

Welcome to my log. I have kept a log since my freshman year at Truman State and love looking back at my running history. My logs contain all the good, the bad and the ugly including competing at the top level of Division II, being injured for months at a time and taking some down time training a few times a week to pursue other passions. I hope you can take something out of reading my log and apply it to your training in one way or another.

So anyway, here is a little introduction to where I am was and where I am right now. I ended my college career in spring of 2003, headed to Ames, IA where I kept training during the two years I was there only to get on the verge of being very fit and getting hurt three different times! When I graduated I wanted to take the road less traveled and joined Backroads leading hiking and biking tours out west. It was the first time since high school that I was not around runners everyday and not training fulltime. I enjoyed my summer out west and was able to get a few days in a week, but i missed the feeling fo training fulltime and pushing my body to its limits. I returned in Oct. of 2005 and resumed training fulltime only to fight the injury bug again for a few months. Lately things have been good and I have been able to get some quality workouts in and been building my long run up as well. I've been getting good about the little things as well incorporating drills and core workouts into my routine.

Oh and I will refer to my team quite a bit in the log, that would be Rockwood Summit's Boys Distance Program, this is my first year with the program. I'm having fun and its good to be back where it all began.

I hope you enjoy this log and feel free to email me at matt@bigriverrunning.com if you have any questions about things that I am doing.

Week 1

Monday March 20: 0. Recovery. Sore as hell. Brew to Brew was yesterday I averaged 5:02 for 9 miles over two legs, I was pretty pleased. Team placed 4th, not what we had in mind.
Tuesday March 21: 6 with Ben and Mike around the compton hill reservoir.
Wed: March 22: 6 miles with Ben and Mike again
Thursday March 23: 6 in the morning with Mike and Ben
Friday March 24: 11 Ran down to Carondolet did a loop and came back up kingshighway added on in Tower Grove
Saturday March 25: 0. Trip to Knoxville
Sunday March 26: 0. Trip to Knoxville

Total Mileage: 29 miles, 4 runs. Spring Break for Summit. Not a good week for me!

Week 2

Monday March 27: 0. Planned on running but we had a meet and I couldnt get away like I had planned.
Tuesday March 28: am 6 miles pm 6 miles. I dont often get in two-a-days but it is something I'd like to do more of. At least once or twice a week
Wednesday March 29: 6 miles. Did the workout with my team at practice 2up Fartlek: 1,1,2,2,3,2,2,1,1 min w/equal rest, 1.5 down. I ran most of it with them, which wasnt too difficult, but it got my heartrate up so i cant complain.
Thursday March 30: 5 easy. Strides and hurdle mobility to wrap up the session
Friday March 31: 7.5 "long run" with the team. Lots of fun hills in Fenton right guys:) Sore from Hurdle Mobility.
Saturday April 1: 8 miles from Ben's house to Brian's then to Francis park and back. Nice run with St. Louis' top two local runners.
Sunday April 2: 12.5 miles. Longest run I've done in probably over a year! Felt good the whole way.

Total Mileage: 51, 7 runs.

Week 3

Monday April 3: Day off
Tuesday April 4: Interval workout with Mike 1600, 1200, 800, 400 @ 5:00/pace w/400 jog recovery. We hit 4:59, 3:43, 2:25 and 63. This was the first track workout in over a year and I had a blast. I forgot just how much I love hitting intervals on the track. With 1 mile on the warm up and 2 on the cooldown I'll call it 6
Wednesday April 5: 4 miles with my team. Struggled bad. Feet were sore, as were my ankles. Probably shouldnt have pushed that last 400 yesterday! Did core workout, hurdle mobility and had a pull-up contest with the team (I did 12)
Thursday April 6: 0. Feet were sore walking around all day, not gonna push getting hurt again.
Friday April 7: 4 miles. Got a couple of strides in, hurdle mobility and a core workout. Feet still not 100%, need to get more sleep at night!
Saturday April 8: 8 miles. Did a loop around forest park and added on two miles in the interior. It was crazy cold, needed the windbriefs this morning! Ankles felt good again! The marathon is tomorrow, lots of work to do between now and sunday afternoon.
Sunday April 9: 0. Worked the marathon from 5:30am till 3:30pm. One of hte most rewarding experiences I have had in a long long time. It was great watching runners of all shapes and sizes accomplish major running goals.

Total Mileage: 22, 4 runs. Had great workout on monday but overdid it a little on the last repeat which aggravated some tendons in my ankles. Felt great by the end of the week, but had some stuff going on (marathon) that was more important.

Week 4

Monday April 10: 0. Boys had a meet in the afternoon.
Tuesday April 11: 10 miles. Met up with Ben around 9pm and we did a nice loop around South City. Made it down by River Des Peres and up Gravois to Kingshighway to his place. Weather was perfect!
Wednesday April 12: 6 miles. Resevoir Run. Felt good, but I always push too hard when I run by myself. Day 1 of the Corey Siebert was tonight. One of my freshmen won the JV mile in 4:56! Go Falcons!
Thursday April 13: Interval Workout. Same workout as last tuesday. 1up w/ a few strides, 1x 1600, 1200, 800, 400 w/400 jog recovery, 2 down. 6 miles total. I made a huge mistake waiting till 2pm to do this workout, it was almost 90' outside when I started. I struggled but hit my splits: 5:01, 3:45, 2:25, 66. Day two folowed the workout and my freshmen were at it again they went 1,2 in the JV 800 both running 2:08!
Friday April 14: 8 miles. Went out to Queeny with Mike. Didnt learn my lesson from yesterday as we struggled under the brutal mid-day heat. It was 92' during our run and my body was not feeling good. Came home, drank about a gallon of water and fell asleep on the couch. Planning on running the Res Run this sunday.
Saturday April 15: 0. Really no excuse here, I'm in need of a little pick-me-up with my running at the moment.
Sunday April 16: Rez Run. 3rd place overall. 3.5 miles in residential Sunset Hills/Crestwood. Overall pleased with my performance, I ran 17:44 on a fairly challenging course (lots of hills!). Splits went 5:00, 5:13, 5:18, 2:13 (last half is a little short). Ran with the two leaders through two miles and they got away, but I ran hard through the finish. With warm-up and cooldown total of 9 miles.

Total Mileage: 39, 5 runs. Ok week, decent workout on thurs, but heat really got to me.

Week 5

Monday April 17: 4 miles. My team had a meet at Parkway South, we had 3 4x800 teams and afterwards I did a four mile loop around the ballwin area. My legs were feeling pretty banged up after the race on sunday, but I managed.
Tuesday April 18: Track Workout with Ben, Alan, and Mike! Just like the good ol days at Truman! The plan was to run 20 x 400 @ 70 pace w/200 jog recovery inbetween and a 400 recovery after every fifth one. I managed to do 16 (never really planned to do all 20). Felt pretty good out there, its amazing what you can do with good guys to train with! We were at SLUH's new track facility, and wow, what an amazing track. Weather was perfect too, workouts like this make it all worth while! Hoping I can walk tomorrow... 9 miles total with warm up and cooldown.
Wednesday April 19: 7. rolled up a loop around fenton. I felt surprisingly good for just having run that workout yesterday, i didnt think I was gonna be able to walk much less get a nice 7 in.
Thursday April 20: 8 miles. Ran 5 with one of my athletes around Parkway North, while at the Fred Lyons Invite, added on another 3 after dropping him off at the track. Joe Con's Bachelor Party is tonight.
Friday April 21, Saturday April 22: Zero. Wedding, track meet, gf flying into St Louis. Busy to say the least. Although I should have run at least one of the days.
Sunday April 23: 5 miles. My favorite Fenton Loop in the rain. Great afternoon run, waether cooled down considerably after the rain.

Total Mileage: 33, 5 runs. Not great. 5 days a week isnt gonna get it done, but these are the choices I make.

Week 6

Monday April 24: 9 miles. Ran 5.5 with my team then put another 3.5 in on the track while we dualed with Gateway and Parkway Central.
Tuesday April 25: 4 miles. Ran tower grove loop with my trusty sidekick Mags (my dog, she's a bluetick coon hound mix, for those interested).
Wednesday April 26: Great workout today. I met up with ben and lyons at sluh's track, site of the Big river elite 2-mile next thurs. They did a killer workout and I jumped in and did the last part of it. Oh and I got to bust out the ol zoom distance (only the greatest distance spike EVER created), it was great to be wearing spikes again. 2.5 up, 6x600 @ 68 pace (1:42) w/400 jog recovery, 3 down. I hit 1:43, 1:43, 1:40, 1:40, 1:41, 1:42. Took a while to get the legs moving but I felt I was within myself and my stride is getting smooth again. Overall very pleased with the workout, a good tuneup for trolley run this weekend. I better make sure my singlet is clean.
Thursday April 27: Ran from Summit to Parkway South for Day 1 of the Patriot Classic, which was actually a very bad idea. The run was fine, but running down 141 into Valley Park, not a good idea. The bridge across the meramec, which I thought had a small shoulder, had a 6 inch line of paint! So I had to sprint across as fast as I could, while 2 dozen car's side mirrors whizzed by my head. Definately not one of my most shining moments. I did feel pretty good though, especially after running my first workout in spikes in a long long time yesterday. 9 total for the day.
Friday April 28: 4 miles. At day two of the Patriot Classic, ran 4 with one of my aspiring distance runners after his mile race.
Saturday April 29: 8 miles in KC. Ben and I left for KC this morning for tomorrow's Trolley Run. After getting our packets and finding our hotel (which was a bit of a nightmare) we went out for a nice 8 miler through the neighborhood. It started raining about halfway through and by the end we were pretty much soaked. Hopefully things will settle down for tomorrow morning's race.
Sunday April 30: KC Trolley Run 4 miler. Before I get to the race, we had a bit of an adventure last night at the Days in at 435 and 87th St (we strongly discourage staying there). Apparently last night was prom night for the local high school and the days inn must hahve been the place to be at 2:30am, because we woke up to over 200 high school kids in the parking lot outside of our room partying it up. Not long after we were awoken by this ruckus, we heard gunshots which were followed by said group of high schoolers piling into their cars and speeding away as the cops pulled into the parking lot. Needless to say Ben and I did not sleep well. But onto the race. The weather was perfect, 55-60 degrees with a slight tailwind, and the conditions were good (no more rain, thank you). After warming up and strides and all that jazz, we toed the line. Things got going quickly, I came thorugh the first mile in 4:47 in the second pack just a few seconds off the leaders, and felt pretty good through the second in 4:51. At this point I was running in 8th place, my highest postion in the race. From mile 1.5 to 4 was basically a long gradual downhill and its a good thing too because the lack of mileage in my training lately was coming back to bite me. I managed a 4:58 and a 5:04 to close things down, 19:42 overall, good for 12th place. With warm up and cooldown total for the day was 9.

Total Mileage 49, 7 runs - Pretty decent week, 7 runs was the key. Things are looking good for next week's Big River 2-mile Challenge, I can't wait to get those spikes on under the lights!

Week 7

Monday May 1: After an extemely long day Ben and I met up for an easy 10 miler in the dark. Nice lightning storm lit up the streets for us as we ran, and not long after we started the sky opened up and dumped massive amounts of rain down on us. It was actually a great run though, I love running in the rain. We were absolutely drenched when we finished.
Tuesday May 2: Day off. Needed a day off to let the body recover. I'd like to feel fresh for the 2 mile thursday night.
Wednesday May 3: Bowles loop with the Summit boys, I tacked on another 1.5 on the track with strides (3x100, 3x150) and some jogging. Good tune up for tomorrow night. 6.5 total.
Thursday May 4: Big Rvier Elite 2 mile Challenge. 9:29, not all that pretty. 2up + strides, BR Elite 2-mile, 3.5 down. Ok here are the splits I remember: 64,2:14,4:33,7:00,8:17,9:29 (4:56 last mile). Well after looking at them once, you can pretty much tell I burned myself out early and held on for dear life, if you can call that holding on. Our rabbit, was a little excited, as were we, and we broke out a little too fast and paid for it on laps 5,6 and 7. It was a lot of fun though. Highlights included Ben and Lyons going down to the last 100 and both breaking 9:00! Ben out kicked Lyons to win 8:56 to 8:58. The place was going nuts! 8 total for the day.
Friday May 5: Long, long day. At school at 7am, track meet till 8:30pm, no time to run, I really wanted to get 8-10 in. Ah well, I did my running vicariously through my runners today. Had a strong showing in the JV distance events today, 1,3 in the mile, 1,5 in the 800 and 3 in the 2 mile! Nice job boys!
Saturaday May 6: 8 miles around South City. Perfect morning to run, sun cool out. St. Louis in the spring is awesome!
Sunday May 7th: First off happy 20th birthday to my sis! 12.5 miles. Ran a great loop with Ben, Brian and Jason Holroyd from forest park through downtown along the riverfront and back thought south city to my place in tower grove. Most of the guys continued on, but considering I havent been doing a lot of long runs I thought that would be good for myself. We got cooking there about halfway through well under 6 min pace. Felt great.

Total Mileage 45, 5 runs - One run away from a solid week! Did get some quality work in though with the race and the long run. Now I have to figure out what my next race should be, any suggestions?

Week 8

Monday May 8th - 5
Tuesday May 9th - 10
Wednesday May 10th - 1 up, 1x1600 w/200 jog, 6x200 w/200 jog, 2.5 down - 6 total. One of my kids asked me to pace him through a mile under 5 (his previous PR for the year was 5:25) so we went out at 74, 2:30, 3:44 and then he fell off and ended up running 5:10 I went through at 5 flat pace until 50 to go and I turned around and cheered him down the home stretch. It was a huge PR for the kid and it was pouring down rain, It was pretty cool though. Then I jumped in with the rest of my kids who were tuning up for districts with a nice sharpening workout of 6x200 and I proceeded to run 29,29,28,28,27,27 (the last two felt extremely fast) and a nice long cooldown in the rain.
Thursday May 11th - 5, quite possibly the craziest day of my life, amazing i got anything in at all, and no i am not kidding.
Friday May 12th - 10 around South City
Saturday May 13th - 3 mile with the dog. Good old mags, always ready to go. We did a couple loops around the resevior.
Sunday May 14th - 12.5 miles. Alan and I did a nice loop around downtown and finished up at the 'ol homestead. He did 20 miles! Still a ways away from that kind of distance.

Total Mileage: 51.5 Miles, 7 runs

Week 9

Monday May 15th - 6.5 miles. Around South City, kinda cold for this time of year, but I'm not gonna complain. It's only a month or two until its too hot to think outside.
Tuesday May 16th - 10 with Ben and Alan. Ran from my place met them and finished at their place.
Wednesday May 17th - 0. First day off in 12 days.
Thursday May 18th - 10 miles met Ben and Brian for a nice loop down to francis park and back
Friday May 19th - 9 miles. Ran the Lost Valley Trail in Weldon Springs with Ben. It was sweet! The trail was in good shape and we got movin pretty good. Ben needed to get 17 in for the day so after the first loop he went and did another while I waited. I was getting kinda bored and remembered I had my mountain bike in the trunk of my car so I laced em up again and rode the trail backwards till I met up with him. Definately one of my faviorite places to run in St. Louis, too bad it's so bloody far from everything!
Saturday May 20th - 0. Sectionals with my team. We qualified in 7 events and missed out on three others (all three finished 5th!) Pretty busy day altogether, probably could've got something in that morning but let the hip flexor rest a little
Sunday May 21st - 6 miles. Resevior loop south city style.

Total Mileage: 41.5, 5 runs. Decent week with all things considered. My right hip flexor was acting up midweek and the day off helped things settle down a bit. Skipped the sunday long run to let it heal up a bit more as well.

Week 10

Monday May 22nd - 9 miles. Treated myself to a trip to the Chubb trail. Started at the lone elk side and did the castlewood loop and went out to the base of the monster hill and came back through the field. Felt good. The trail was muddy in places which was extremely slippery and frustrating. Came back and pushed pretty good up the hill to the trailhead. Would have been a perfect trip except I locked my keys in my trunk and had to flag down a passing car to use their cell to call my sister to bring me my keys! Thanks Dee!
Tuesday May 23rd - 8 miles. Met up with Ben in the morning and put in a solid 8 around south city. Went down by River Des Peres and took the trail up to kingshighway back to his place. Nice and brisk.
Wednesday May 24th - 9 miles. Workout tonight with Ben and Brian. They did a lot harder workout than I did too. Anyway here goes: 2up, 4 mile tempo w/3min jog recovery + 1 mile tempo, 2down. It was a lot hotter than it has been tonight and I was feeling the heat pretty bad. I was originally going to do 6 miles but felt pretty exhausted about 3 miles in and decided to improvise a little. I hit the first 4 miles in 5:17,5:42,5:30,5:30 the last mile was 5:37. Drug myself through the last two miles, feeling pretty exhausted right now.
Thursday May 25th - 6 miles
Friday May 26th - 8 miles. Ran in Columbia this weekend (thats where we stayed for the state track meet). Did 8 with Ben in the mroning before heading down to the meet. We stay up on stadium drive near hwy 70, for our run we ran down stadium till we hit the trail went east on the trail and went north on providence to broadway which we took all the way back to stadium. Great run.
Saturday May 27th - First off, I'd like to congratulate the Rockwood Summit Falcon Boys and Girls Track teams for their performances at the State Track Meet. The boys placed 7th overall (tying a school record for highest finish) and had an individual state champion in the 110m hurdles (Eddie Calvin). As for te run that day Ben and I were up early and had the pleasure of running with Mitch Figas, head boys and girls track coach at Washington High School. The three of us drove down to the MKT trail and ran a nice 8 miler. We started around 7:15 and it was already getting hot. Felt good though.
Sunday May 28th - day off

Total Mileage: 48 Miles, in 6 runs. Nice week, no long run but a decent workout with Ben and Brian.

Week 11

Monday May 29th - Vistied a friend down in Altenburg, MO and decided to do a long run on the dirt roads behind his house. Trouble is I got lost and turned an 11 mile run into a 14 miler! I was actually kind of glad I got lost becasue it gave me a reason to go longer than I usually do, which for me a is a good thing. I was tired as heck when I got done. Great start to the week!
Tuesday May 30th - Well I was gonna take an easy day today but Mike asked me to help him on his tempo tonight and I agreed to help him out. We drove out to the KT trail and went from here: 2up, 2 x 4 mile tempo w/ 6min recovery between, 2 down. We hit the first one right on in 23:00 splits went (6:02,5:41,5:38,5:39) the second one went a little faster in 22:37 spilts were 5:33,5:48,5:41,5:35. I was feeling pretty good especially on the second one. It was pretty hot but shaded most of the way. Great 1-2 to start the week!
Wednesday May 31st - 7 miles with Jon Carl and Thomas. Good to see those guys getting back into shape.
Thursady June 1st - Travel to SC. No running.
Friday June 2nd - Ran from Kate's place over the cooper river bridge and back. Great view from the bridge! 10 miles.
Saturday June 3rd - 0 miles. Shouldn't have skipped today!
Sunday June 4th - 5 miles. Busy day, squeezed a mini workout in today. 1 up, 3 miles tempo, 1 down. Not sure what the splits were as I was running in the streets of downtown charleston, but I was averageing close to 5 flat pace.

Total Mileage: 48 Miles, in 5 runs. Great start to the week but let down to spend some quality time on vacation. Signed up for the Steamboat classic in Peoria IL on June 17th! Need to get a good speed workout in before then.

Week 12

Monday June 5th - 10 miles. Variation of last friday's run over the cooper river bridge. Felt ok out there. My foot is a little aggravated from last night's tempo. Been running on lots of concrete here which might be the problem.
Tuesday June 6th - 0 miles. The foot is really sore today. I think it is just tendonitis, but I dont want to take any chances.
Wednesday June 7th - 8 miles. Ran with Ben from his place down to Wilmore Park and by river Des Peres back to his place. Foot was sore afterwards.
Thursday June 8th - 10 Miles. Clayton Loop from Forest park with Mike and Ben. Got cookin on the last five miles with the last two with Ben around 5:10, although I dropped off a little in the last quarter mile. Otherwise it was a good run besides the heat! The foot is feeling better, hopefully it is on its way back to 100%. Popped a few ibprofin after the run to help control the inflammation.
Friday June 9th – 6 miles. Reverse Resevior Run. The Res was clean cut and fast this afternoon.
Saturday June 10th – 0 miles. Spent most of the day at Race for the Cure downtown. I have never seen so many people at a road race, it was amazing. It gave me goose bumps to see so many people coming together for such a good cause. I took some pictures which turned out pretty good. Hadn't planned on taking the day off but oh well.
Sunday June 11th – 12.5 miles. Ran my South City long loop down Kingshighway to the River Des Peres Greenway then up and around the Hill back to the house. I was about halfway through when I saw Ben on the Greenway. He turned around and ran a about 4 with me before he peeled off.

Total Mileage: 46.5 Miles in 5 runs.

Week 13

Monday June 12th – 7 miles. Our first group run at Queeny Park ! We had over 20 high school runners of mixed ages and abilities. Most of the group ran 4, I ran 7 with the stronger boys. Had a great time talking with the younger runners! Tuesday June 13th – 8 miles.
Wednesday June 14th – 8 miles. Brian and I hooked up for a nice tune-up workout at Wash U's track. 2up, 5 x 800 w/400 jog recovery, 2 down. Hit 2:16 ,20,19,19,21. Wish I could have traded the first and the last, but I was a little off with the pacing on the first one having not stepped foot on the track in over a month. It was hot and humid (we worked out at 6pm ) which I think cost me the last one. This weekend's field was announced today for the Steamboat Classic 4-Miler. The race will have six guys from the hanson's distance project, Mike Aish, John Korir, John Yuda, and Fernando Cabada. Oh and lets not forget, Matt Savoie US olympic figure skater, at least I'll beat one US olympian...ha, maybe.
Thursday June 15th – 8 miles. Two Queeny loops with Adam at our first Thursday night all-comers group run. We had about 12 total at the run which was a great start. Felt pretty good for the day after a workout.
Friday June 16th – 4 miles. One loop around Tower Grove Park . Not feeling all that chipper. It was hot and I was struggling. I'm pretty sure its just some residual effects of Wednesday's workout followed by last night's 8 miles. Hopefully I'll feel better tomorrow after a goodnight's sleep.
Saturday June 17th – Steamboat Classic 4-Miler. Race recap: Warmed up 2 miles with Brian. Felt pretty good (thank goodness). Got some good strides in before the race. Temp was in the low 70's at race time, which was good. Gun went off and I settled into about 25 th . Hit the first mile in 4:53 , felt ok. Followed with mile splits of 5:04 , 5:13 (feeling it pretty bad), and 5:06 to close things out. 20:19 was my time, 19 th overall. Passed a few after mile 1 and battled back and forth with Ricky Hacker from KC for the last two miles before he pulled away and finished two seconds ahead. Missing that killer instinct I used to have, I should have been able to go right by him, but for some reason I didn't. Oh well. 2 mile cool down with Brian. He had a nice race running 19:47!
Sunday June 18th – 12.5 miles. South City Loop . Nice run.

Total Mileage 55.5 in 7 runs. Nice week. No days off, good workout, good race, good long run. If I could only keep doing that for the next few months!

Week 14

Monday June 19th - 8 miles. High School Run at Queeny Park. Another great turnout. Ran with one of the Summit guys for the first lap and turned around to catch the lead group and run it in with them. It was hot and early but they came and got it done. Good job everyone!!
Tuesday June 20th – 6 miles. Ran at Fenton Park with some of the Northwest boys. It was hot and humid!
Wednesday June 21st – 10 miles. Running in Fenton again from my Mom's place. Ran into downtown, through the park, and back up Bowles to her house. Ran right at dusk, which really wasn't too bad temp wise. I did sweat my butt off though!
Thursday June 22nd – 7 miles. All-comers run at Queeny Park . I ran with the Ariston brothers, Michael and Jason. We did a full loop then a shorter middle loop to get in a touch under 7 miles. With the hills we'll call it 7.
Friday June 23rd – 0 miles. First day off in 12 days. Drove to Indy to watch the USATF Championships. The 5 and 10k races were on the same night, thanks to the thunderstorms the night before so we couldn't pass up the opportunity to see all four races in the same night! The winners of the men's races ran 13:12 and 28:20! That is SMOKIN!
Saturday June 24th - 6 miles. Resevior loop. Looking to take it easy tonight in preparation for tomorrow's connection race, but my foot has been bothering me more as of late. I may ahve to sit this one out.
Sunday June 25th - 0 miles. Decided to rest the foot today and not race.

Total Mileage - 37 miles, 5 runs. Need to let my foot heal. Things have been very busy as of late as well. Not excuses I like to use but just the way it is.

Week 15

Took this week as a recovery week. This foot thing needs to be healed up before I start this next segment. I did run three times this week for 20 miles. Should feel refreshed next week when I start back up again.

I'll do my best to keep my log up-to-date....

-MATT