Matt's Training Log - Winter 2007 Segment January - March

Spring 2006 Segment: March - June
Summer 2006 Segment: July - September
Fall 2006 Segment: October - December

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



2007 is here and I am excited to get things off on the right foot. Last yar at this time I was barely running three days a week and I was extremely out of shape. But once I got going again and was putting in some decent miles I was able to run some good races and even set a few PR's! My last segment went fairly well concluding at the US Club Cross Country Nationals in San Francisco. I ran a PR in the 10k there, which I had a blast racing in such a stacked race. This year my goals are to get my mileage consistantly over 60 miles a week, run a PR in the 5k on the track, and to go back to the Club XC race and place in the top 25 (which I am sure will destroy my 10k PR in the process). So check back from time to time to see if I'm getting close to any of those.

So welcome to my log. I have kept a log since my freshman year at Truman State and enjoy looking back at my running history. My current log contains a little bit of everything including the usual stuff about how far and how I felt on my runs and whatever else was on my mind as I logged it. I hope you can take something out of reading my log and apply it to your training in one way or another.

Feel free to email me at matt@bigriverrunning.com if you have any questions about things that I am doing.


Week 1

M 1.1 - 0 miles.
T 1.2 - 7 miles. Ran at Queeny with Adam Behnke. Talked training most of the way.
W 1.3 - 6 miles.Queeny loop.
T 1.4 - 8 miles.Ran at Summit with some of the runners. Did a bowles loop with a couple of the guys then doubled back to find some of the girls still out on the course. Good to see so many of them training this time of year, I'm getting pumped about the upcoming track season. Not feeling too good toward the end, unfortuantely I think I have a cold coming on.
F 1.5 - 0 miles. Sick. Resting all day.
S 1.6 - 0 miles. Cold still pretty bad. Rested most of the day.
S 1.7 - 0 miles. Still no running.

Total mileage: 21, in 3 runs. Not a good first week to start off the year. Need to get healthy and back on the horse!!
I'll do my best to keep my log updated!


Week 2

M 1.8 - 0 miles. Probably could have run today but didn't. Hopefully I can get rid of this cough soon.
T 1.9 - 6 miles. Queeny loop. Felt pretty good.
W 1.10 - 4.5 miles. Short Quneey Loop. Felt pretty good, hamstrings are tight, but still pretty good.
T 1.11 - 5 miles. Ran the bowles loop with the Summit boys and girls.
F 1.12 - 4.5 miles. Ran with the Mags (my dog) around Tower Grove. Havent run with her in a whil and havent run at Tower grove in a while. It was strangly 58' in the morning when we ran. And of course got extremly cold by teh late afternoon! My left foot has been killing me the last few days. I need to get new orthotics, but am dreading the hpone call to the doctor I see in IOWA!!
S 1.13 - Nasty day today. Gave the foot another day of rest.
S 1.14 - 10 miles. Long run this morning with Adam. It was cold and rainy, but the ice was not that bad. We did the clayton loop. I was hurtin. Man am I out of shape.

Total Mileage: 30 miles in 5 runs. Nothing stellar, let the building process begin.


Week 3

1.15 - 6 miles.Queeny. Felt ok. It was dang cold out today.
1.16 - 6 miles. Even colder today. Ran from my house to forest park, through the hill and back home. The windchill was hovering around 3' when I left my house. It really wasnt too bad once it was at my back. but the first half of my run was awfully brutal. Didn't feel that great for some reason.
1.17 - 7 miles. Felt great today! Ran at Queeny and was pushing the pace pretty good. Runs like these get me fired up for some racing!
1.18 - 4 miles. Ran up at Summit with the troops. I was hoping for a longer run but they were "tappering" for a sunday race, which I was not a big fan of but you can only say things so many times. Today was also my birthday (27th to be exact) went out for a nice meal with my brother, mom and dad. We went to King and I on South Grand and everyone enjoyed it. They even played a happy birthday song much to my dismay:( Thanks a lot mom!
1.19 - 10 miles. Felt like I needed to go a little longer today with yesterday being so short. Did two loops of Queeny before getting back to the store. It was little warmer today and the trails were finally thawing a bit. It was a little sloppier than usual but not too bad. Glad I went a little longer.
1.20 - 9.5 miles. Ran with Adam from the visitor's center in FP with the Spirit of St. Louis Marathon Training group which the store sponsored today. It was a GREAT turnout with the weather hovering in the mid 20's. We did the course backwards from the VC, went up delmar to forsythe then back to FP. We got rolling pretty good, at least I thought so, Adam is very talented and "out of shape" as he would claim, yeah right:\
1.21 - Day off

Total Mileage: 42.5 miles in 6 runs. Nice week. Good place to start. Gonna try and keep the mileage building for a few more weeks and maybe get a few workouts in. Just have to take it easy in the workouts, I think I am at teh point where my body can do way more than it can handle. So I basically need to ease into these workouts and let my body adapt to the added stress instead of going out on the track and rocking the crap out of 6x800s in 2:15 and not being able to walk for a few weeks.


Week 4

1.22 - 10.5 miles. Had my oil changed this morning and instead of waiting I ran. The mechanics place was roughly 2.25 miles from FP. So I ran there did a loop and made it back just in time to pick up my ride. Hilly run. But a great way to start off the week.
1.23 - 8 miles. Mikey talked me into doing a workout. We started at his place, warmed up 2 miles to the Wash U track and planned on doing 2 x 2 miles @ tempo pace, which I figured consevatively around 5:30. We hit the first one fast, but even as it gets going 5:22, 5:21 = 10:43 total, 600m jog recovery and then started teh second one. Unfortunately we only made it 800 meters (2:43) and had to stop as they were closing teh track!! What luck. Ended up jogging down teh FP and did one mile on teh path. We hit it in 5:22 and I felt really good. We jogged back, stretched and topped the night off with McDonalds. Not my usual post workout meal, but hey who can resist those fries?
1.24 - 6 miles. Easy run today. Ran up Weidman, across to la'bonne to Big Bend and came back. Right about 6. Considering running the 4 miler as a tempo this weekend for the frostbite series. We'll see.
1.25 - 6.5 miles. Ran at Summit with the Team again. Did a short bowles loop then added on with Tony afterwards.
1.26 - 10 miles. Ran with Jeremy (new team member) to Queeny and did two solid loops. Felt pretty good.
1.27 - Day off
1.28 - 9 miles. COLD!! Wind chill this mroning was in the negativos! Ran at the visitor's center this morning and nearly froze to death! It really wasnt that bad, in fact I was dressed perfectly for the occation. Plus we ran into the wind and sailed back with it at our backs. When we got to the park I wanted to do another loop but I couldnt find any takers, so I decided to call it a day. Ah well, 9 is better than nothing. Achiles was feeling bad after the run, the new shoes I started wearing on thursday pretty much jacked it up.

Total Mileage: 50 miles in 6 runs. Nice week. Some longer runs, a nice workout with Mikey on tuesday. Achilles unfortuantely took some damage on Sunday which is gonna put me on the shelf for a while.


Week 5

1.29 - 0 miles. Trouble walking on right achilles.
1.30 - 0 miles.
1.31 - 0 miles. Feelign a little better today. Will try and run tomorrow with the Team
2.1 - 4 miles. Did a loop behind the school with the Team. Ran down one of the roads that hadn't been plowed yet and wiped out flat on my tukis. No major damage. My achilles didnt feel all that great, but nothing I dont see clearing up in a few days.
2.2 - 0 miles. Achilles sore.
2.3 - 0 miles. Gonna give it two more days adn go on monday
2.4 - 0 miles.

Total Mileage: 4 miles. Achilles is feeling better after a week of virutally nothing. This cold waether is not helping my cuase as my circulation is not very good when my ankles are always cold!


Week 6

2.5 - 3 miles. Felt pretty good. Trying out a new pair of shoes the Mizuno Wave Rider, it felt good out there today, and my achilles wasnt bothered by them. I think I'll give these shoes a chance.
2.6 - 0 miles.
2.7 - 0 miles.
2.8 - 4 miles. Ran with the Team at Summit today. And I ran with the girls this week because I am just getting back into things. Ran around the neighborhoods then on the track. Achilles felt pretty good, should be able to start running everyday pretty soon.
2.9 - 0 miles.
2.10 - 4 miles. Frostbite Race. No racing for me, just cheering for my peeps
2.11 - 0 miles. Busy day, no real chance to get out there.

Total Mileage: 11 miles. Achilles is feeling better, I'm going to see Dr. Cragg a few times this week and see if we cant get this thing worked out completely. On a side note, I'm having a hard time trying to figure out what to get my girlfriend for valentine's day. If you are having the same problem as me, you can visit her website (www.scarlettgarnet.com) and get your girl some beatiful handmade jewelry. I'd do it myself, but I can't give her her own stuff:/


Week 7

2.12 - 4 miles.
2.13 - 5 miles. Snow day, ran inside on the treadmill which wasnt all that bad. My achilles really donest bother me on the flat stuff. Queeny on the other hand...
2.14 - Busy day getting ready to head out of town for the weekend, didnt take any time off to get a run in.
2.15 - 0 miles.
2.16 - 0 miles.
2.17 - 0 miles.
2.18 - 0 miles.

Total Mileage: 9 miles. Achilles was feeling better earlier in the week and I guess I kinda took more time off this week than I was expecting to. Things will start up again next week and hopefully I can string together some runs.


Week 8

M 2.19 - 5 miles. Folly Beach, SC! Ran 5 on the beath with Katie (1st mile with KT), just out and back along the beach. It was COLD too, I had to wear long sleeves and light gloves! I felt great considering the length of my current layoff. The flat stuff definately treats my achilles better than the hills.
T 2.20 - 0 miles. Travel day back to the lou. Had a great trip in South Carolina to see my girl.
W 2.21 - 6 miles. Queeny loop. Muddy as hell! Great day to be outside! Sun was shining, it was nice and warm. St. Pat's is less than a month away! I need to get a move on it.
T 2.22 - 3.5 miles. Ran with Coach Miller from Summit. Started discussing ideas for the upcoming season's workouts.
F 2.23 - 6 miles. Forest Park loop. Had the afternoon off ran at forest park for a change. Saw a bunch of familiar faces:)
S 2.24 - 4.5 miles. Pressed for time today, but 30 minutes is better than nothing! Ran a few loops around the short loop in Queeny.
S 2.25 - 8.5 miles. Ran with Katie Sutton for most of the run. Still kinda getting my feet back under me. We met at forest park and ran the perimeter of the park before going up wydown and coming back down forsyth.

Total Milege: 33.5 miles in 6 runs. Ok, its a start.


Week 9

M 2.26 - 7 miles. Queeny from the store. Ran with the Vianney Boys after they were at the store in the afternoon. There and back for me was about 3, I did a short loop with them (about 4).
T 2.27 - 4 miles. Did a loop around the subdivisions with the boys.
W 2.28 - 3 miles.Warmed up with the team and watched them do their tempo run on the track at South. They did a great job hitting their splits. We are so far ahead of last year! I cant wait to see what they'll be able to do on the track this spring.
T 3.1 - 10 miles.Queeny Park in the afternoon. Ran all over the place with different groups of the boys and girls. It suddenly got really cold in the afternoon!
F 3.2 - 4 miles. Shortened Bowles loop. Came back to the track and did some strides with the team. Everyone was wearing their new spikes, I was jealous:)
S 3.3 - 8.5 miles. COLD! What the heck is this crap. Met Ben and Porter out at Queeny at 6:30am in blizzard like conditions. It warmed up a bit by the end but the wind had quite the bite to it this morning. What happened to spring?
S 3.4 - 11.5 miles. Even colder this morning than last. But at least the wind wasnt nearly as bad. Ran with Adam the whole way, Ben ran with us for the first 6 miles but had 21 on the slate so he kept going. Capped it off with a nice breakfast at Uncle Bill's, my favorite part of hte sunday long run experience!

Total Mileage: 48 miles in 7 runs. Great week! Feeling good again, no problems with my feet, hamstrings, or hips (knock on wood). Going to try and get a workout in this week and then maybe one more the week of the race. If all goes well I think I'll be way better off than I was last year.


Week 10

M 3.5 - 7 miles. Chubb Trail, only my most favorite running local in StL! Brought the whole team to run on the trail, I think they enjoyed themselves, except for the big hill at the end to get back to the bus:) The trails were a little soft in places and the horse traffic through there made the footing as bad as its ever been. They need to keep the horses off the trail when its super muddy! Weather was gorgeous!
T 3.6 - 6 miles. Bowles Loop with Tony and Aimee. She stayed right with us the whole way and we weren't doggin it. The scary thing is she's never run track before, so we have no idea how she's going to open and where she's going to go. Let's hope I don't screw this one up. Did Drills and Hurdles I'm going to be sore.
W 3.7 - Workout - 8 miles total. First one in a long time. 1.5 up, 2 x 2 miles @ LT pace w/600 jog recovery, 1.5 down. Felt ok. Wanted to hit 5:20's but got out fast on the first one (75 first lap) ended up going 5:15, 5:17 = 10:32 then went 5:17, 5:19 = 10:36. Felt pretty relaxed overall, not as easy as I wanted it to feel. Although if I would have gone out on pace I think I would have felt a lot better. Things are shaping up for next weekend's race! The team ran a workout very similar to mine: 1 mile, 2 mile, 1 mile @ LT pace w/600 jog recovery and did very well. Like I have been saying they are a different team compared to last year.
T 3.8 - 4 miles. Easy day with the kids. I couldnt decide to do more or just count this as my day off. Tomorrow I'd like to get something a little longer in then easy saturday then get something nice and long in on sunday.
F 3.9 - Day off. First one in 16 days.
S 3.10 - 8.5 miles. Had morning practice this morning with the team. I arrived early and got one bowles loop in before they arrived then did another with them for their practice. With the strides and doubling back a few times I call it 8.5.
S 3.11 - 12.5 miles. Big River Long Run @ FP. Good turnout this weekend, the weather definately had something to do with it. We ran the clayton loop after starting out with half a lap of the park. Ran with Kozi and Serena for the majority of the run. That girl can straight up haul! We averaged around 6:20 for the run. I think I might have gone a little too hard as my achilles was a little angry with me the rest of the day.

Total Mileage: 46 miles in 6 runs. Good week. Nice long run, good first workout after a long layoff. Things should shape up for St. Pat's next weekend. Goals for the race. I'd like to run sub 25:30. I don't know if thats going to be possible but I feel like I have not set anything really challenging for myself as I have been pleased with all of my results for quite some time. Hopefully raising the bar will help. Last year I ran 26:57 for 10th.



WEEK 11

M 3.12 - 8 miles. Ran @ Castlewood with the team. Perfect day to be out on the trails. Ran with teh shirt off for the first time this year. Can you say pasty white?
T 3.13 - Day off. Would have liked to get something in, but the team had a workout and I had to be back at the store after practice. I dont plan on missing any more days the rest of the week.
W 3.14 - Workout. 7 miles. 2up, 4 x 800 w/400 jog recovery, 2 down. Didn't feel all that great on the warm-up, late lunch not a good idea. Felt a little better after some stretching and strides. Went out a little fast on the first lap and decided I'd try and hold it for the rest of the workout. Ran 2:22, :22, :22, :25. Was starting to feel pretty tired after the third one and decided not to go to the well and ruin this weekend's race. Overall pleased with the effort. Should be interesting this weekend. Hi kate!!
T 3.15 - 6 miles. Queeny from the store. Ran pretty hard for some reason.
F 3.16 - 4 miles. Easy running today. Didn't feel that good. Strides felt flat. We'll see what happens tomorrow.
S 3.17 - 8 miles. St. Pat's Parade Run Recap - 2 up, 5 miles race, 1 down. Race went pretty well. I couldn't get rolling and my spilts never really went down like I would have liked them to. Race went off kind of chaotic, the starter said 30 seconds and the cannon went off 5 seconds later, we didnt know if we were to start or not, but everyone went so we did too. First mile I tried to stay controlled and not get off too fast, came through the mile at 5:06, pretty much right where I wanted to be. Miles 2, 3, and 4 were all 5:15. I felt ok going up and down the hills, but I could tell the fitness wasn't where it needs to be to have all those miles around 5:05. Last mile I tried to pick it up a bit, on the last turn I peeked back (I know I wasn't supposed to) and saw I had about 30 meters on the next closest guy. I didn't really have that next gear waiting for me like I usually do and I could feel my pace falling a bit halfway down Market but put my head down on the last hill and finished strong crossing the finish line right around 26:10 (5:17 last mile). I guess this is a pretty honest effort for where I am right now. I would have liked to have gone mid 25: but I'll take it as a sign I need to get some better training ahead of me.
S 3.18 - 13 miles. Castlewood group run. Yet another COLD sunday morning long run! Went out 6.5 with the group and turned around. No one came with and I struggled home the last 2-3 miles. I could definately feel the race in my legs today! Good long run though, just what I needed to shake some of the crap out of my legs from yesterday's race.

Total Mileage: 46 miles in 7 runs. Another decent week. Mileage could be better, but I don't know if I could be any busier. Getting in a workout, a long run and a race in in one week is pretty good for me. I just posted my spring race schedule on the site and I am really looking forward to doing some racing again!!!



WEEK 12

M 3.19 - 8 miles. Queeny Park with the team. Still pretty tired from the last two days, took it pretty easy today running 8 miles with one of the girls on the team. Two loops around queeny is still not the best place for a recovery run.
T 3.20 - 10 miles. (Mtn. Bike) @ Queeny. Some good hills to get ready for the momentum challenge in May. Still a long way away but I think it'll be fun to mix up the racing a bit with a race like that.
W 3.21 - 10 miles. Forest Park with Mike, Ben and Keith Kelly ('00 NCAA Cross Champ) Interesting run with the boys and Keith. He had lots of old war stories (college running) that kept us entertained during the run.
T 3.22 - 6 miles. Group run. Nice and relaxed loop around queeny. Felt phenomenal!!
F 3.23 - 6.5 miles. Ran with the kids for a little while then picked it up a bit adding a bit at teh end to get a little more out of my run. .
S 3.24 - 40 miles. (Road Bike) Knee was way sore after riding so far. Definately not the smartest thing to do after not riding more than a few miles in over 6 months!
S 3.25 - 12 miles. Ran from Clayton High after helping out at the finish line of the SLTC Half Marathon. Knee miraculously felt fine after hardly being able to bend it last night. Ah, the miracles a little ice and ibuprofin can perform.

Total Mileage: 42 miles in 5 runs, PLUS 50 miles in 2 rides. Mixed things up a bit this week with a couple of rides. They were a good break fmor just straight miles. I can definately see myself moving on to biking when I hang up my racing flats for good. Still a long way to go fitness wise. Need to get a speed session in next week. Brew to Brew is right around the corner.



WEEK 13

M 3.26 - 8 miles. Ran from my mom's place after I met with the team for practice and ran one of my old loops through downtown fenton, fenton park and up bowles. It's pavement all the way which, I was thinking as I was pounding down one of the streets, I usually don't run all that often. Warm out. Knee was felling pretty good on the run, stiff afterwards. Good start to the week.
T 3.27 - Day off. I'll be running everyday the rest of the week so I thought I'd take a day off here. Hopefully my knee will recover completely after today.
W 3.28 - 9 miles. Chubb trail today with the team. Ran with Tony and Aimee most of the way. Both will be great 10k runners in college! Aimee went stride for stride with Tony and I the whole way.
T 3.29 - 7 miles. Easy day with the team. Ran a combo run of Branch and Remington Loops for about 6. Add the .5 warm up and strides afterwards and you get 7. Also did drills and hurdle mobility on the warm up. Brew to Brew this weekend!
F 3.30 - 6 miles. Ran with Mikey in the morning at Forest Park.
S 3.31 - 8 miles. Left the house ealry this morning and ran at Queeny before work. Did the figure "8" on the trails there. Felt ok, not great. Traveled to KC this afternoon for the Brew to Brew Relay, it's gonna be a windy one for sure!
S 4.1 - 14 miles. Brew to Brew Relay! I ran legs 2 and 7 of the relay this year which accounted for 10.7 miles of the 42.5 mile relay. Both legs were a lot slower than expected but most of that was due to fact that we faced a 25 mile an hour headwind the throughout the entire course of the race. Either way we had a good time as usual, both the men's and women's teams from Big River won their divisions with the buys placing 1st overall and the girls 4th! For more info on the race checkout their website.

Total Mileage: 52 miles in 6 runs. Nice week to finish off the segment. Had a nice workout/long run on sunday with the relay. Miles were over 50 for the first time this year, it only took me 3 months:) Running in the Rez Run next weekend, a lot shorter and hopefully not as windy!!

Thanks for visiting!

Matt