Doyle's Running Club

Sunday - Rest
Monday - 10 x 400m
Tuesday - 3 miles
Wednesday - Rest
Thursday - 6 miles (long tempo)
Friday - Rest
Saturday - 7 miles St. Louis Track Club CC 5K
Sunday - Rest St.Charles Flat Five

There are two races this weekend. On Saturday, there is the St. Louis Track Club Cross Country 5K (http://www.stlouistrackclub.com/files_in_use/2006_08_05_CrossCountry_entry.pdf). I'll verify that you can enter as a single. On Sunday, there is the St. Charles Flat Five (http://stcrunners.tripod.com/flatfive/flatfive06.pdf). Personally I'm leaning towards that Flat Five, but if everyone else is going to do the CC race, I'd do that instead.

Update:
I verified that you can enter the CC race as a single runner. Since no one else has chimed in that they are doing anything different, I'm planning on doing the Flat Five on Sunday.

Location: Forest Park by the History Museum.
Time: 5:30 am
Route: Twice around Forest Park, including a loop around the History Museum

We'll be talking about energy gels. I'll bring some of the ones that we have. LH may be sitting this one out.

Update: We may have another runner joining us for our run on Saturday. She is also training for the marathon and wants to run with a group.

137/30/06
Monday - Rest
Tuesday - 3 x 1600m
Wednesday - 3 miles
Thursday - 5 miles (mid tempo)
Friday - Rest
Saturday - 12 miles [was 7 miles; will be next week]
Sunday - Rest

Question: Do you guys want to switch Week 13 (7 miles) with Week 12 (12 miles) since Week 13 works better when combined with the St. Charles Flat Five (5 mile race with 2 mile cool-down)?

Update - Consensus agreed to a 12 mile run this week. Papaswoof brought up that it is going to be another scorcher. Does anyone have any problems with starting at 5:30am? I'm thinking that we will do 12 in Forest Park. Bring Energy Gels [GU, Power Gel, Clif Shots] as a starting nutritional supplement.

Monday - Rest
Tuesday - 6 x 800m
Wednesday - 3 miles
Thursday - 5 miles (long tempo)
Friday - Rest
Saturday - 10 miles
Sunday - Rest

Notes:
This week is supposed to be HOT. Remember to try and adjust your workouts accordingly. If you can run earlier do it. If you have to run in the heat, adjust your pace accordingly. And HYDRATE!

We'll be meeting Saturday morning at 6:00am at Creve Couer Lake with the goal to do two loops. We'll need to have some water cached along the trail. We'll be discussing nutrition strategies after the run.

The first few weeks in August feature the St. Charles Flat Five and the Chicago Distance Classic. We'll want to discuss plans for runs around those events.

Let's meet at Forest Park by the History Museum at 6:00 am on Saturday. We'll do the Wydown Loop back to back as the course. I checked it out with the USATF running routes site and that'll get us to 9M exactly.

My run tonight was scheduled for a track workout. However, my calf started to cramp about midway through the first repeat. Rather than push it through the workout, I instead geared it down and ran an easy couple of miles to finish out the workout. It wasn't what I had scheduled, but it was what I needed. There will be plenty of time to put myself through challenging workouts, but the goal is to just cover the distance and so I did.

Here are the details on the Moonlight 10K
July 15, 10:00 pm
Crystal City, MO (near Festus, about 30 miles south)
$15/18 (preregistration/race day)
http://www.stlouistrackclub.com/files_in_use/2006_07_15_JeffersonMoon_entry.pdf
http://www.jeffcomo.org/parks/progs/tenk.cfm

Here are the details on the Chicago Half
August 13, 6:30 am
Grant Park in Chicago, IL
$50 (need to register by August 7 if not before)
http://www.chicagodistanceclassic.com/
http://active.com/event_detail.cfm?event_id=1252751
My parents will be out of town so we will be able to crash at their place.

Lewis and Clark Half
September 17, 7:00 am
St. Charles, MO
$30/$40 (need to register before 8/27 for discount)
http://fleetfeetstl.com/lewisandclark.htm

Chicago Marathon
October 22, 8:00 am
Grant Park in Chicago, IL
http://chicagomarathon.com/page_L2.aspx?subMenu=&Page_ID=24&Nav_2_ID=556&Page_Title=Hotel
Set up hotels

The alarm was set for 5:00am. No, really it was. Neither of us heard it is all. So, instead of getting to the race with plenty of time to warm up, we arrived with a few minutes to spare before the start. in our rush out the door, I left my HRM, watch, and running hat at home. Once again, I had Oliver in tow, so we went to the back of the pack to await the gun. Thankfully, this was a chip timed event, so I wasn't really penalized for being a stroller dad.

When the gun went off, I waited a bit to make sure that the pack got off ahead of me before we left. The real benefit to my starting position was that I could just push to the outside and pass the slower runners on the left instead of getting trapped. As it was I put up a pretty good first stretch and when I made the turn I started looking back for Papaswoof and LH. But Papaswoof was running on my shoulder and burst past me. I missed the mile marker, but I felt like I had pushed it a bit too fast. The 1.5 mile marker was near the finish, so I sort of got a 1.5 mile split of 12:15. I thought I was in good shape to SR. I really started to feel the effects of the first part of the race about 2 miles and didn't pass many people until the 2.5 mile marker. We saw LH as we headed for home. I surged into the finish and registered a chip time of 23:15. Papaswoof finished ahead of me and registered a chip time of 22:19. LH registered a chip time of 29:42.

In retrospect, I think I ran a decent race, but there is a bit more that I would have liked to have been able to do. Regardless, I got a SR, so I'll stop complaining. And next time, I'll let someone else push Oliver.

Results:
http://fleetfeetstl.com/race_results/FIRECRACKER_2006_OA.HTM

There is one official 5K in the area on the 4th:
http://ofallonmococ.weblinkconnect.com/cwt/External/WCPages/WCEvents/EventDetail.aspx?EventID=108
http://www.ofallonchamber.org/5kregistrationflyer.pdf

There is also apparently a 5K run in Ames Place at 8:30, but I don't have the details yet. I'll update this post when I get them.