December 18, 2011

A rare Sunday short run after three days of downtime.  A slow and easy six miles.  Cold, but nothing extreme, probably since there was no wind with which to contend.  I will begin the ramp up to training this week, as things get serious in ten days or so.  Here we go again...again.


Time: 57.42
Distance: 5.92
9:45 avg. min/mile
Temp: 35 degrees Fahrenheit

December 14, 2011

The Rain Song.  I've stated this before: there is nothing like running in the rain.  Hit the road in the midst of a steady downpour this morning.  An easy five miles to continue getting some semblance of a groove back.  Unseasonably warm temps...and a bit sore from Tuesday's weights.

Time: 47:11
Distance: 5.05 miles
9:21 avg. min/mile
Temp: 56 degrees Fahrenheit

December 13, 2011

Chest and Tri workout followed by quality time in the whirlpool and steam room.  The regulars were overjoyed to have the whirlpool up and running again.  It's the little things, I suppose.

December 12, 2011

Maintenance runs of 5 miles or so to be the norm until the end of December.  I may venture out for longer runs on the next couple of weekends.  The first long-run of the new training regime is 10 miles and I do not want to get clobbered due to inactivity, hence I am running in December!  

Time: 48:01
Distance: 5.01
9:36 avg. min/mile
Temp: 44 degrees Fahrenheit

December 7, 2011

Chest and Tri workout yesterday has left me sore and stiff.  Nice being back to the gym after a much needed break from physical exertion.  I have run twice since the marathon, once on November 28th and then again on December 3rd, even though I swore to the Gods that I would take a month off.  I have been going to the gym to sit in the whirlpool and steam room; however, the whirlpool has been closed due to an unspecified maintenance issue for a week or so. (I have never belonged to a gym that had so many maintenance issues with the steam room and whirlpool!)  Time away from the strict discipline of training has been refreshing...and hard, but totally necessary.  I have yet to swim, but plan on incorporating it into the next training cycle, which begins on December 26, 2011.  In the meantime, the runs, when I decide to hit the pavement, will be cold...currently 23 degrees Fahrenheit (-5 Celsius).

Marathon Update

The Route 66 Marathon, as always, was spectacular.  The weather was the only downer to the day.  What was supposed to be a mild and pleasant Sunday morning turned into a bitter, cold and windy experience.  Luckily, the Professor and I packed warm clothes as a precautionary measure.  It was, after all, not our first marathon!  The wind chill was in the high 20s for much of the race and the wind was brutal at times.  The course change meant that there were many more hills than in past years.  The combination of weather and hills probably added to the misery index...and our finishing time, although I am happy with the result.  I felt most prepared for this marathon.  I will definitely use Hal Higdon's training guide for future marathons. 

Hats off to the organizers and volunteers, the Ambassador Hotel, Tucci's Cafe Italia and Kilkenny's Irish Pub.  We will see you next year.

Time: 4:13:50
Distance: 26.20
9:41 avg. min/mile
Temp: 35 degrees Fahrenheit

Week Sixteen: Thursday

Cold and brutally windy ends a marathon training regime that started on August 1st.  Hit the pavement this morning for my last 5-miles and change prior to Sunday.  Retired my training shoes after 500+ miles and inaugurated a new pair of NB 1260s for the marathon...and subsequent training, which, for those of you scoring at home, will begin January 1, 2012, but I'm getting ahead of myself.  Carbs and water from here on out...and checking the weather like a lunatic.

Time: 48:35
Distance: 5.04
9:38 avg. min/mile
Temp: 32 degrees Fahrenheit

Total miles (week): 15
Total miles (training): 513
Weight: 185 lbs. (+2)

Week Sixteen: Wednesday

Another cold, windy run! Layered up and hit the trail for 4.87 pre-dawn miles.  Tried hard not to think about pulling something, stepping off a curb and rolling an ankle, or otherwise accidentally maiming myself four days from the marathon. Eating carbs like it was my job.

Time: 45:01
Distance: 4.87
9:14 avg. min/mile
Temp: 35 degrees Fahrenheit

Week Sixteen: Tuesday

Hit the gym for another Chest and Tri workout.  The whirlpool and steam room were extra nice.  Will not venture to the gym on Friday...instead looking forward to taking the day off.  Light maintenance runs for Wednesday and Thursday.

Week Sixteen: Monday

Today's run begins a light week of training. One week out means I will be checking the weather in Tulsa with compulsive regularity, as well as binging on carbs and water like a fiend.  This morning's run was a uninspiring 4.85 miles.

Time: 45:00
Distance: 4.85
9:13 avg. min/mile
Temp: 55 degrees Fahrenheit

Week Fifteen: Saturday

Finished out the week with a "long run" of 10-miles and change.  The events of the day made it difficult to ever really get in a groove or flow.  Week Sixteen promises to be a low-key week of five and six milers.  Bring on the carbs! One week out...

Time: 1:49:00
Distance: 10.83
10:04 avg. min/mile
Temp: 59 degrees Fahrenheit

Total miles (week): 25
Total miles (training): 498
Weight: 183 lbs. (no change)

Week Fifteen: Friday

Chest and Tri workout followed by whirlpool and steam...

Week Fifteen: Thursday

Same temp as yesterday, but without a breeze! Cold and still for an uneventful seven and change. Hitting the gym on Friday and then finishing out the week with a 10-mile run on Saturday...should have 25-miles for the week.  Which, one week before the marathon, is perfect for this runner.  Will try to get about the same in before next Sunday...

Time: 1:09:26
Distance: 7.30
9:31 avg. min/mile
Temp: 35 degrees Fahrenheit

Week Fifteen: Wednesday

Layered up for this morning's run! It was just above freezing, but the North wind made it interesting. Now, for the record, I fully realize that there will be days in February that will make this morning feel like summer, but it sure seemed cold.  Solid run.  Feeling strong.  Those in charge of the Route 66 finally changed the awful out and back river portion of the race, which constituted almost half of the miles! Took a look at the map today and was happy to see that they tweaked the route.

Time: 1:06:55
Distance: 7.16
9:21 avg. min/mile
Temp: 35 degrees Fahrenheit

Week Fifteen: Tuesday

Back to the gym for a Back and Bi workout...whirlpool and steam to follow. Of course. Because it's the little things.

Week Fourteen: Saturday

Out the door at 530 am, yet again, for this week's long run of 12 miles.  Perfect weather, except for the 20 mile an hour wind out of the South, which made the high 50s seem like the low 40s! This week's 45 miles is the most that I will do prior to Nov. 20, so it's a nice taper from here on out.  Two weeks.  But who's counting? 

Time: 1:51:49
Distance: 12.35
9:03 avg. min/mile
Temp: 58 degrees Fahrenheit

Total miles (week): 45
Total miles (training): 473
Weight: 183 lbs. (-3)

Week Fourteen: Friday

Winter is here, or at least the freezing temperatures have arrived.  Hit the road at 515am this morning and it was 32 degrees Fahrenheit, or 0 degrees Celsius.  The run was a great reintroduction to winter running, as there was absolutely no wind: it was perfectly still out on the trail.  I was still a bit congested, but it didn't seem to affect me down the stretch.

Time: 53.50
Distance: 5.69
9:28 avg. min/mile
Temp: 32 degrees Fahrenheit

Week Fourteen: Wednesday

Monday and Tuesday were a wash.  A cold hit me hard on Monday, so I took 48-hours to rest, recharge and recuperate.  It actually felt good after Sunday's long run.  Today's run begins a phase of marked tapering, as per Mr. Higdon's plan to get me to the finish line on Nov. 20th!  I may run more than he recommends these next two weeks, because I think the drop-off in miles is a bit much...

Time: 54:51
Distance: 5.78
9:29 avg. min/mile
Temp: 60 degrees Fahrenheit

Week Fourteen: Sunday (The Long Run)

The Professor and I hit the lake for a couple of ten-mile laps. Scheduling conflicts pushed it to a Sunday run, instead of the usual Saturday.  Weather was chilly at the start, and the wind coming of the lake was brutal at times.  We had a solid run--pace was good and we finished strong.  This was the apex, in terms of long runs.  The next time I feel like this is mile 20 of the marathon.  Now begins a tapering process that will supposedly get this author to the starting (and finish) line ready, rested and injury-free.  Three-weeks out.

Time: 3:26:25
Distance: 20.39
10:07 avg. min/mile
Temp: 60 degrees Fahrenheit

Week Thirteen: Friday

A rare afternoon run to end the week. (No long run this week, as it is set for Sunday.)  It's been months since I got to run in the daylight...with sunglasses, no less.  Pace was up a bit from previous runs.  Still could go a bit faster, especially in the middle miles, where I have a tendency to "get lost" and slow down a bit...Gained another pound this week!

Time: 1:34:34
Distance: 10.61
8:55 avg. min/mile
Temp: 73 degrees Fahrenheit

Total miles (week): 27
Total miles (training): 428
Weight: 186 lbs. (+1)

Week Thirteen: Wednesday

Back to sleeveless running, as the temps. were in the upper 60s this morning.  A scheduled ten turned in to nine and change.  Feeling the miles, but nothing over the top. 


Time: 1:25:11
Distance: 9.18
9:16 avg. min/mile
Temp: 66 degrees Fahrenheit

Week Thirteen: Tuesday

Chest and Tri with steam...whirlpool was out of commission due to maintenance issues. Hard workout.

Week Thirteen: Monday

Cool and foggy this morning with zero breeze.  Out the door at five bells for a slow, nuanced 8-miles of maintenance.  Took it slow as I was a bit stiff and sore.  Weights tomorrow and a 10-miler planned for Wednesday. 

Time: 1:22:16
Distance: 8.08
10:11 avg. min/mile
Temp: 55 degrees Fahrenheit

Week Twelve: Saturday

Cool with a slight breeze.  A relatively uneventful 14-miler to finish out the week, although I could have slowed down a bit.  Stashed the carbs at the half-way mark, as I learned my lesson from last week's near bonking.  Also, on the weight front, I miraculously gained two pounds this week, even after logging damn near 40 miles of roadwork.  OK, this week looks like an 8-10-10-21 adventure, which will be the highest mileage week of training (49), while Sunday's 21-miler with the Professor will represent my longest pre-marathon run.  Then it's all downhill until Nov. 20th...

Time: 2:16:29
Distance: 14.00
9:45 avg. min/mile
Temp: 60 degrees Fahrenheit

Total miles (week): 40
Total miles (training):401
Weight: 185 lbs. (+2)

Week Twelve: Thursday

Another chilly morning! Out the door after five again, so I had to cut the run short.  Did a slow eight and change as opposed to the planned ten. And, after twelve weeks of adhering to Mr. Higdon's schedule, I am OK with that.  A solid run nonetheless.

Time: 1:19.55
Distance: 8.23
9:42 avg. min/mile
Temp: 38 degrees Fahrenheit

Week Twelve: Wednesday

Headed out the door at five bells and was met by a breezy, 40 degree morning.  First run of Autumn with gloves and a cap.  Intended for it to be 10 miler, but ended up doing 9 and then calling it a day.  I'm almost positive that I can make up that mile somewhere down the line.  Another 10 on tap for Thursday...

Time: 1:26:42
Distance: 9.21
9:25 avg. min/mile
Temp: 40 degrees Fahrenheit

Week Twelve: Tuesday

Back and Bicep with an emphasis on the whirlpool and steam room. A wonderful way to start the day. And, yes, you should have come to the steam room!

Week Twelve: Monday

Is it Monday already? 8 and change to begin the twelfth week of training. I am definitely feeling it. Weather was cool and calm with temps in the high 50s. This week's overall mileage will be a net increase; however, the long run on Saturday will be a relatively comfortable 15.  Pulled out the box of cold weather gear, as a cold front is on the way.  It's the little things...definitely.

Time: 1:17:36
Distance: 8.27
9:23 avg. min/mile
Temp: 57 degrees Fahrenheit

Week Eleven: Saturday

Out the door just after 400 am for this week's long run.  Beautiful Autumn morning--60 degrees and no wind.  Improvised the route instead of traversing the same ground.  Stored the carbs, but did not get to them until mile 12.  Felt hammered after the run.  Depleted.  Week Twelve will look something like 8-10-10-15. 

Time: 3:08:27
Distance: 18.04
10:27 avg. min/mile
Temp: 60 degrees Fahrenheit

Total miles (week): 42
Total miles (training): 361
Weight: 183 lbs. (no change)

Week Eleven: Friday

Uneventful Chest and Tri workout--the second of the week.  Steam.

Week Eleven: Thursday

I totally slacked off today...slept in until 445 am and thus had to settle for a 7-miler instead of my planned 8.  Felt stiff until I started running and then fell into a natural rhythm early.  Solid run.  The 18-miler set for Saturday will be the second-longest run of the cycle.

Time: 1:05:21
Distance: 7.13
9:10 avg. min/mile
Temp: 54 degrees Fahrenheit

Week Eleven: Wednesday

Starting to feel it in my legs.  Today's 9 will be followed by 8 tomorrow.  Weather is perfect for running: out the door in long-sleeves, no wind, and a cool mid 50's.  The brutal cold weather runs with temps in the 20s and the unforgiving North wind that will make a believer out of one looms, just weeks away.  Until then, I'm trying to enjoy Autumn...

Time: 1:24:17
Distance: 9.12
9:15 avg. min/mile
Temp: 55 degrees Fahrenheit

Week Eleven: Tuesday

Chest and Tri workout followed by substantial whirlpool and steam room time.  The whirlpool-steam combo may be one of the most pleasurable things I get to do on any given day. 

Week Eleven: Monday

Left my shoes outside after Saturday's run only for them to be soaked with 24-hours of torrential rainstorms.  Perfect.  Pulled an old pair of 1226's out of the trunk that probably have close to 400 miles on them. Granted, it was probably psychological, but it felt like running in wooden clogs.  A little over 8-miles in wooden shoes is no way to live...

Time: 1:18:33
Distance: 8.30
9:28 avg. min/mile
Temp: 65 degrees Fahrenheit

Week Ten: Saturday

Dawn Patrol.  A 12-mile long run to finish week ten.  Out the door at 600 am (instead of my regular 500 am departure time) due to the second bottle of wine.  Overall a solid run...although I did feel like vomiting around mile six.  Did not stash any carbs on the route, but it didn't seem to make a difference. Stopped twice for water, though.  Moving the alarm back 30-minutes to 400 am, as the maintenance runs will be up to 9 and 10-miles in the next couple of weeks. This week's schedule will be 8-9-8-18.  I feel like I could run the damn thing tomorrow... 

Time: 1:53:37
Distance: 12.01
9:28 avg. min/mile
Temp: 65 degrees Fahrenheit

Total miles (week): 35
Total miles (training): 319
Weight: 183 lbs. (-1 lbs.)

Week Ten: Friday

530 am Back and Bicep workout with an emphasis on the whirlpool and steam room...

Week Ten: Thursday

Same route as yesterday, however, I reversed it today.  I know, living on the edge like a madman. An now to the weather: temps in the low 70s as I hit the pavement this morning.  Enjoying more sunlight towards the end of the run for the next month...and then we set the damn clocks back and it's pitch black again.  Sometimes I forget that I used to run in the daylight! To the gym tomorrow for the requisite Back and Bi workout. A 12-miler to finish out the week on Saturday. Next week it gets serious...again.

Time: 1:17:34
Distance: 8.11
9:34 avg. min/mile
Temp: 72 degrees Fahrenheit

Week Ten: Wednesday

The mornings have become a bit warmer. Temps back in the high 60s to low 70s as I head out the door. No complaints, mind you.  It is still optimum running weather.  Slowed down some on this one...

Time: 1:17:05
Distance: 8.08
9:32 avg. min/mile
Temp: 68 degrees Fahrenheit

Week Ten: Tuesday

Chest and Tri, whirlpool and steam to start the day...

Week Ten: Monday

Felt very, very old (older?) waking up this morning. Actually, it was, as always, the first three steps.  Saturday morning's long run probably had a lot to do with that. Let's hope that's it, right? Out the door at 500 am for 7 miles to begin the tenth week of abject fun...45 days out.

Time: 1:08:57
Distance: 7.00
9:51 avg. min/mile
Temp: 59 degrees Fahrenheit

Week Nine: Saturday

Out the door at 500am, instead of 430 like I had planned. Beautiful Autumn morning--50 degrees with a slight breeze out of the North. Stashed the carbs at 8 for a boost. Almond Butter and Honey pre-run for added energía.  Purposely slowed it down, as per Higdon's advice, but not as much as he recommends. Started getting giddy around 12...par for the course. Felt strong to the end. Next Saturday's 12 may seem anticlimactic...but will be tempered with the thought of 18 in two weeks.  Week Ten will see an increase of distance on one of the maintenance runs to 9-miles, so the schedule will look something like 7-8-9-12.

Time: 2:59:24
Distance: 17.01
10:33 avg. min/mile
Temp: 50 degrees Fahrenheit

Total miles (week): 39
Total miles (training) : 284
Weight: 184 lbs. (-3 lbs.)

Week Nine: Friday

The gym is virtually deserted on Fridays, which makes for a nice, peaceful workout.  Whirlpool was out of commission for repairs; the steam room is one of my favorite places on the planet.  Back and Bi.

Week Nine: Thursday

I like the back-to-back Wednesday-Thursday schedule, as it gives me a off day prior to Saturday's long run. Today's 7-miler was pretty much standard fare: great weather, decent pace and, most importantly, no confrontation with wildlife.  Weights tomorrow...Saturday's 17-miles is in the forefront of my mind.

Time: 1:04:27
Distance: 7.04
9:10 avg. min/mile
Temp: 53 degrees Fahrenheit

Week Nine: Wednesday

Eight mile dawn patrol. Temp in the low 50s. Loose dog the size of a small horse interrupted an otherwise beautiful run. He (or she) appeared to be quite upset with my early morning intrusion, so I changed course instead of risking a confrontation which I was sure to lose. Back at it tomorrow, Thursday.

Time: 1:14:40
Distance: 8.29
8:58 avg. min/mile
Temp: 53 degrees Fahrenheit

Week Nine: Tuesday

Weights, whirlpool, and steam...Chest and Tri.

Week Nine: Monday

The first run after a long run has, in my career, typically been a good run. Today was no exception. The weather was perfect and I felt great after Sunday's complete rest.  My legs were good--no aches or soreness. A bit of a head cold or lingering allergies persist, but without a fever, I plan on running through it.  This week's schedule of 7-8-8-17 adds a mile to week eight's total prior to a "step-down" for week ten.

Time: 1:03:53
Distance: 7.04
9:04 avg. min/mile
Temp: 63 degrees Fahrenheit

Week Eight: Saturday

Left the house a bit later than I had intended; however, it made absolutely no difference in the scheme of things.  Beautiful morning with the temperature at 61 degrees, a slight breeze and low humidity: optimum conditions to undertake a 16-miler.  Stashed the carbs at mile-8, refueled and headed around for the second act.  Overall, I have no complaints.  It was a solid run.  I felt strong from beginning to end--actually ran a bit faster than I intended, though.  The endorphins kicked in around mile 12 and I really started to have a good time.  Giddier than usual. More importantly, my legs feel good now--10 hours after the fact.

Time: 2:39:28
Distance: 16.40
9:43 avg. min/mile
Temp: 61 degrees Fahrenheit

Total miles (week): 39
Total miles (training) : 244
Weight: 187 lbs. (no change for three consecutive weeks)

Wek Eight: Friday

Once again, in an effort to hit the whirlpool and steam, I made it to the gym at 530 am.  Back and Bi workout was 40-minutes.  Whirlpool was out of commission and the steam room was lame...

Week Eight: Thursday

Hit the streets at 500 am in a steady rain. There is nothing like running in the rain...except maybe the Indy 500.  Obscure movie reference, to be sure.  Anyway, did my scheduled 7-miles and loved it.  Temperature was in the high 50s.  Tomorrow I head back to the gym...Saturday's 16-miles will complete week eight.  Here's to Autumn!

Time: 1:06:37
Distance: 7.06 miles
9:27 avg. min/mile
Temp: 57 degrees Fahrenheit (with thunderstorms)

Week Eight: Wednesday

Opened the gym at 5:30 am with the other dozen or so usual suspects who are always there "before the sunlight hits the olive oil."  Chest and Tricep workout this morning, followed by whirlpool and steam.  Just like the Old Days...

Week Eight: Tuesday

Tweaked the schedule a bit to have a couple of back to back runs in lieu of a workout today.  So this morning was an 8-miler with excellent running conditions--cool, no wind, low-humidity .  Will lift a bit tomorrow and then hit the road Thursday and Saturday mornings to close out week eight.

Time: 1:16:448
Distance: 8.06 miles
9:32 avg. min/mile
Temp: 62 degrees Fahrenheit

Week Eight: Monday

Sufficiently recovered from Saturday's excesses, I hit the road this morning for a 7-mile start to week eight.  It was a cool, still morning with the temperature in the low 60s.  A solid, methodical run ensued.  This week's schedule is 7-8-8-16.  Finally, according to my rudimentary calculations, November 20th is a mere 60-days away.

Time: 1:06:04
Distance: 7.00 miles
9:26 avg. min/mile
Temp: 63 degrees Fahrenheit

Week Seven: Saturday

Although it was a beautiful, cool Saturday morning, I did not complete the full 16-mile run. I was simply not feeling it this morning. It was mainly between my ears, but spurred on by issues with equipment--left my shoes out in the rain and had to pull out an old pair.  Most sane people would not be affected by something as banal; however, I, on the other hand, never found any mojo...finished 8 and took it to the house.  These things happen from time to time. 16 next week...

Time: 1:20:36
Distance: 8.01
9:07 avg. min/mile
Temp: 63 degrees Fahrenheit

Total miles (week): 30
Total miles (training) : 205
Weight: 187 lbs. (no change)

Week Seven: Friday

Very nice weather for an 8-mile run--overcast, cool, post-rain and a slight North breeze. Another l/s morning. Felt solid and strong from the onset--had to keep myself slow, as tomorrow's 16 will be hard enough without having to fight through soreness or lack of energy. Will double this route on Saturday.

Time: 1:14:20
Distance: 8.10
9:11 avg. min/mile
Temp: 59 degrees Fahrenheit

Week Seven: Thursday

Back and Bi with a twist: headed to the whirlpool and steam room for a few minutes post-workout. It was a nice change on a very cool and windy morning...30-minutes of actual workout.

Week Seven: Wednesday

Out the door at 530 am meant that I had to cut the run short: did six of a planned eight miler. Weather was hot and humid with the temperature a not-so-fall-like 80 degrees.  Felt slow and a bit sluggish, probably due to the brisket and baked bean blow-out that I had for dinner on Tuesday. Work functions are the best! Any radical change in diet--even for a meal--usually brings explosive results! Lovely. The 16-miler for Saturday looms...

Time: 56:32
Distance: 6.01
9:24 avg. min/mile
Temp: 80 degrees Fahrenheit

Week Seven: Tuesday

Heading off to the gym and a Chest-Tri workout...45-minutes of fun to start the day.

Week Seven: Monday

Week Seven's Monday run is 8 miles, as are the Wednesday and Friday runs.  Saturday's 16 will put the weekly total at 40.  This morning's run was nice and easy. The temp was around 66 degrees, so I left the long sleeves at home.  No right knee issue. Running closer to the 9-minute/mile mark in the cooler weather has been nice.  I would like to shave another 30 or 40-seconds off my pace...

Time: 1:12:53
Distance: 8.01
9:06 avg. min/mile
Temp: 66 degrees Fahrenheit 

Week Six: Saturday

Week Six being a step-down week means that the long run is a 10-miler. Stepped out to high 50s. Long-sleeves yet again. Did a continuous loop instead of doubling a 5-mile route. Reverse looped, as well. Slowed down a bit, but felt like I could have run all morning. Felt good. Solid. Week Seven's long run increases to 16 miles...so I enjoyed this very manageable ten.

Time: 1:36:36
Distance: 10.00
9:53 avg. min/mile
Temp: 58 degrees Fahrenheit

Total miles (week): 31
Total miles (training) : 175
Weight: 187 lbs. (no change)

Week Six: Friday

Another beautiful morning. 57 degrees. Wore long sleeves for another 7-mile maintenance run. (Next week's runs increase to 8-miles.) Felt faster yet again. Sub-9 minute miles for the first time since beginning the Higdon Regime.

Time: 1:02:10
Distance: 7.00 miles
8:53 avg. min/mile
Temp: 57 degrees Fahrenheit

Week Six: Thursday

Back to the gym for my weekly Back and Bi workout.  Spent 45-minutes at the gym.

Week Six: Wednesday

Dawn Patrol. Super weather continues. Long Sleeves out of the closet and in to the rotation. Felt a bit faster today. Right knee soreness, though nothing too heavy.

Time: 1:0:34
Distance: 7.01 miles
9:04 avg. min/mile
Temp: 61 degrees Fahrenheit

Week Six: Tuesday

The cool weather remains...and I headed of for an AM session of weights. Chest and Tri workout.  45-minutes at the gym.

Week Six: Monday

Week Six begins with great news: the oppressive heat that we have been experiencing finally broke, at least for this week!  The temperature for this morning's Labor Day run was 61 degrees. Beautiful. An easy 7-miles at 530 am. I felt much faster than my time suggests, perhaps that has to do with being giddy getting to run in long-sleeves. Here's hoping for the cool temps to linger...

Time: 1:06:16
Distance: 7.01 miles
9:26 avg. min/mile
Temp: 61 degrees Fahrenheit

Week Five: Saturday

A solid 14-mile long run to close out week five of training. Hit the street at 500am to complete two of my "go to" 7-mile circuit runs. It was a strong run and, more importantly, I felt good all afternoon--not too tired, sore, or achy. Hell, I didn't even take a nap! Week Six is a "step down" week, with a long run of a mere 10-miles next Saturday. I plan on the following schedule for the week: 7-7-7-10.

Time: 2:30:14
Distance: 14.00
10:44 avg. min/mile

Temp: 80 degrees Fahrenheit
Total miles (week): 32.7
Total miles (training) : 144
Weight: 187 lbs.

Week Five: Friday

Dawn Patrol. Was to be 7-miles of fun, but gastrointestinal issues cut the run short by a mile and a half. Funky chicken at lunch on Thursday, perhaps...Out the door at 500am due to the extreme heat and humidity. Buses, campers and RVs already parked in anticipation for tomorrow's game. 14-miles on tap for tomorrow...

Time: 56:45
Distance: 5.71
9:56 avg. min/mile
Temp: 82 degrees Fahrenheit

Week Five: Thursday

Back and Bi workout...45-minutes at the gym.

Week Five: Wednesday

Dawn Patrol. 7-miles for a boost in mid-week mileage. The gradual uptick in mileage is a great part of the Higdon training regime, as it takes the guesswork out of when and how much to increase. Heat and humidity continue to be an issue, even as they lost their novelty months ago. Ran a bit faster this morning--closer to July times--though I still lack around 40-seconds per mile to get there. Lifting on Thursday...

Time: 1:04:45
Distance: 7.05
9:11 avg. min/mile
Temp: 81 degrees Fahrenheit

Week Five: Tuesday

To the gym at 530 am for the requisite Chest and Tri workout--the same damn routine I've been doing since 1997. The results, if there are any, have plateaued long ago. I should probably get with a trainer or something...Post-workout: whey protein and whole milk.

Week Five: Monday

End of August and the beginning of week five. No complaints thus far. The training program is solid, and I can feel myself getting stronger throughout the process. This morning's 6-mile run was uneventful: a slow, nuanced run in the 80-degree pre-dawn hour. This week's schedule calls for 33-miles, including a 14-miler on Saturday morning. Tuesday and Thursday are designated gym days.


Time: 57:46
Distance: 5.96
9:42 avg. min/mile
Temp: 81 degrees Fahrenheit

Week Four: Saturday

Today was week four's long run, which, in addition, is the training cycle's longest run to date. Hit the pavement at 515--I will shoot for 445 to 500 am on future long runs. Pace was nice and slow, and the route I mapped out wasn't boring or redundant. Wore a pair of ancient Brooks running shorts that, for whatever reason, caused my inner thighs to chaff. (Although "chaff" in no way conveys the overwhelming discomfort I felt starting around mile 8.) Unbelievable agony. Bloodstained legs. Cursing the Goddess of Running Shorts. Safe to say I will not be running in them anymore. Sunday is an off day. Week five begins on Monday! Looking at a 6-7-6-14 week of fun...

Time: 2:15:25
Distance: 13.01
10:25 avg. min/mile
Temp: 78 degrees Fahrenheit

Total miles (week): 31
Total miles (training) : 112

Weight: Weight info. unavailable, as one of the children (or both) broke the scale!

Week Four: Friday

Stepped outside this morning and was giddy at the prospect of running in the relative coolness of 72 degrees! It felt like autumn...I cannot wait until the high temp for the day is 72 and the low hovers in the low 50s... Anyway, took it nice and easy on a 5.80 mile route, as tomorrow's 13-miler looms.

Time: 55:43
Distance: 5.81
9:36 avg. min/mile
Temp: 72 degrees Fahrenheit

Week Four: Thursday

Back and Bi at the gym...Once again the cool temps hit on a gym day. I have noticed my energy level diminishing on weight training days. I stated at the onset of this training regime that weight training as the miles increased would be difficult. The heat has gone to my head: I fantasize about sitting in the pool for an hour instead of lifting weights! Luckily, the pool, hot tub and steam room are closed for a week of maintenance. An uneventful workout of 45-minutes.

Week Four: Wednesday

Attacked by a lap dog and almost stepped on a skunk. Hot and humid with temps in the low 80s for this morning's run. Hit the woods south of the university as a cut-through and almost stepped on a skunk who was as surprised as I at our brief encounter. Lap dog attack less than a mile from the house. Got to use my famous line, "It's called a leash. Look into it!" Chest was a bit sore from yesterday's Chest and Tri workout, but nothing too heavy.

Time: 1:06:12
Distance: 7.02
9:26 avg. min/mile
Temp: 82 degrees Fahrenheit

Week Four: Tuesday

Chest and Tri for 45 minutes at the gym...I didn't "feel it" this morning.

Week Four: Monday

Beginning the fourth week of Hal Higdon's program and I feel great. Out the door this morning at 500 am for another almost 6-mile maintenance run. The weather was typical--81 degrees and extremely humid. Traffic was up from previous days, as the fall semester begins today. Luckily, the majority of my route, regardless of distance, is on neighborhood streets or on long expanses of grass at the university. Half-marathon this Saturday looms...

Time: 54:26
Distance: 5.78
9:25 avg. min/mile
Temp: 81 degrees Fahrenheit

Week Three: Saturday

Finished the week with a 5 mile run on a beautiful Saturday morning. Totals for the week are listed below. I think I will take Sunday off and do as little as possible around the house. Week Four begins a transition into longer runs, i.e. 13 miles next Saturday. The weather and extreme heat are a constant theme, I know. I just want autumn to arrive ASAP, as there is nothing like running in cool weather! So please, enough heat already...

Time: 47:02
Distance: 5.0
9:24 avg. min/mile
Temp: 76 degrees Fahrenheit

Total miles (week): 29
Total miles (training) : 80

Weight: 188 (-1)

Week Three: Friday

Out the door at 500 am for this week's fourth run. The weather was on the warm side, but the humidity was much more bearable than in recent runs. Completed 7 miles and change (.14) on what I thought was an 8-miler. But, alas, the GPS does not lie. I will hit the road again tomorrow...assuming I don't drink too much with the Professor this evening. Next week will include a bump in mileage: one maintenance run will be 7-miles, while the long run of the week will be a half-marathon. It's getting serious...

Time: 1:08:13
Distance: 7.14
9:34 avg. min/mile
Temp: 81 degrees Fahrenheit

Week Three: Thursday

Back on the road after a day in the gym. Hot and humid is the recurring theme. 83 degrees at 500am. Running through the various campus sprinklers helps, as does the brief water stop at mile 3. I feel strong at this point in the training regime, even as my times still hover around the 9 min./mile mark. Fastest miles are at the onset and the end of the runs, with a marked lull in the middle. Hmmmmm. Looking forward to 8 tomorrow morning.

Time: 54:26
Distance: 5.78
9:25 avg. min/mile
Temp: 83 degrees Fahrenheit

Week Three: Wednesday

Back and Bicep workout this morning...would have loved to run, but alas, a little upper-body workout is always good. 45 minutes in the gym.

Week Three: Tuesday

Back to running in the heat. Today was a balmy 83 at 500am. The next two weeks look hot with little to no chance of rain. I am acclimated to the temps, but yearn for some truly cool weather, especially as the long runs increase in the next month or so. Dawn Patrol runs make all the difference, too. I simply cannot imagine running during the afternoon at this point in my career.

Time: 57:02
Distance: 5.80
9:50 avg. min/mile
Temp: 83 degrees Fahrenheit

Week Three: Monday

Week Three's first run continues the basic theme of five-mile maintenance runs. The weather has been very agreeable as of late, with the early morning highs in the low to mid 70s. Today, however, we are back in the low 80s (82). Breaking in the new shoes has been without issue, which is a good thing. Changing the schedule a bit for this week: running days will be Monday, Tuesday, Thursday and Friday, while Wednesday will be the lone gym visit. As previously noted, Week Three's long run is an 8 mile event.

Time: 52:04
Distance: 5.35
9:44 avg. min/mile
Temp: 77 degrees Fahrenheit

Week Two: Saturday

Best running conditions in months: temp in the low 70s, post-rain ions and a cool breeze to get me through. Today was this week's "long run"...did 11 miles in 1:53.06. I felt great the entire run; however, experienced a bit of chest tightness due to the workout yesterday. I will definitely tweak my route for the next double-digit run in two-weeks, as the first five-miles were a little boring. (Higdon's schedule has next week's long run at 8 miles, which isn't very long, but...) Registered for the Route 66 Marathon. It's official.

Time: 1:53.06
Distance: 11.0
10:17 avg. min/mile
Temp: 73 degrees Fahrenheit

Total miles (week): 26
Total miles (training) : 51

Weight: 189 (-1)

Week Two: Friday

The cool weather makes it hard to head to the gym instead of hitting the road. I suppose I am relishing these "off" days at the gym since the high-mileage weeks come September and October may very well force me to take a day off--truly. Today's activity was a 45-minute Chest and Tricep workout.

Week Two: Thursday

Another nice morning run--the temperature was in the low 70s again, while the humidity was not too bad. New Balance retired the NB 1226 series and named the replacement the 1260...for what it's worth. Had my first run in the new 1260s. They felt good! But then again I love getting new shoes...the obscene whiteness is a bit much, though.

Time: 45:26
Distance: 5.0
9:05 avg. min/mile
Temp: 72 degrees Fahrenheit

Week Two: Wednesday

Awoke as a thunderstorm was rolling through the area! I almost forgot what rain smelled like. Looking forward to a post-rain run with the temperature in the low 70s for a much-anticipated change. The pay-off for running in this heat will come this Fall; however, a few days of relative cool temps before then would sure be nice.

Felt wonderful hitting the pavement in the aftermath of a light thunderstorm. Splashing through water puddles after months without rain was great. Temp was 72 degrees and there was a slight breeze. Faster by almost one-minute per mile...could be the temperature or the fact that that I'm getting my legs back after my holiday reprieve...or both.


Time: 45:31
Distance: 5.1 miles
9:06 avg. min/mile
Temp: 72 degrees Fahrenheit

Week Two: Tuesday

Almost blew off the weights to run! Post T-Storm 73 degrees...felt like autumn. Hit the gym for the Back-Bicep-Shoulder routine. I spent 45 minutes lifting. I am looking forward to tomorrow's anticipated 5 miles, as the temperature is supposed to be pretty close to today's.

Week Two: Monday

Week Two promises to be more of the same--with the exception of the Saturday "long-run" being 11 miles. There is, thus, a one-mile increase from week one. Today's 5 was hot and humid and uneventful, which, in the scheme of things, is good. I did, however, reverse the route in an attempt to live on the edge just a bit.

Time: 49:13
Distance: 5.0 miles
9:50 avg. min/mile
Temp: 84 degrees Fahrenheit

Week One: Saturday

Today's ten-miler finished out week one. It was 86 degrees when I hit the pavement at 500 am and extremely humid. I am taking Sunday off--no running, weight training or physical activity! The Professor is coming over this evening and there is a bottle of Tanqueray Gin and a half-dozen limes waiting...back in the game on Monday morning.

Time: 1:42.42
Distance: 10.2 miles
10:16 avg. min/mile
Temp: 86 degrees Fahrenheit

Weight: 190 lbs. (-2)

Week One: Friday

Fridays, as the mileage increases, will most likely become a true off-day to rest up for the Saturday long run. Tomorrow's 10-miler will bring this week's total mileage to a very manageable 25. I felt good after three 5-mile runs in a row, so I hit the gym to push a little weight. I will never be mistaken for a power lifter or a Conan body-double; however, I do like working my upper body a couple of times a week. Today was my normal Chest-Tricep workout. I spent 45-minutes in the weight room.

Week One: Thursday

Ordered new shoes today from Roadrunner Sports... I went with the New Balance 1260, which is the model that will replace the 1226. I have been running in New Balance shoes since '98 and am too neurotic to switch brands. The weather continues to be absolutely brutal. It was once again very hot and humid for this morning's run: 83 degrees at 5:00 am. Times continue to be about a minute per mile slower than July's...

Time: 49:33
Distance: 5.02 miles
9:53 avg. min/mile
Temp: 83 degrees Fahrenheit

Week One: Wednesday

It's hard to believe that it's 86 degrees at 4:50 am! Out the door in a few minutes in a futile attempt to beat the heat. Another five on tap for today. As for using the Hal Higdon training method, the most significant change in routine is going to be the Tuesday-Wednesday-Thursday run schedule. I have been running since 1998 and have rarely run on back to back days, opting instead to run every other day. My weekly mileage through the years has consistently ranged between 30 and 40 miles. Additionally, I have been relatively injury-free in the last 13 years. A few years ago I stepped off a curb while running in Tegucigalpa and suffered a debilitating high ankle sprain that sidelined me for six months. I undertrained for the 2009 Route 66 Marathon and tweaked my right knee around mile 20. I finished the marathon, but walked with pronounced pain (and a limp) for a couple of weeks. It seems fine now, but at the time I thought I would have to become a swimmer...or a cyclist.

Time: 48:44
Distance: 5.0 miles
9:49 avg. min/mile
Temp: 86 degrees Fahrenheit

Week One: Tuesday

Back on the streets after a 14-day layoff. Out the door at 500 am for a 5 miler. It was, according to wunderground, a mere 82 degrees. Time was slower than usual, but a nice, easy run nonetheless. Switched over to runkeeper to track routes and stats, as it seems a bit more intuitive than mapmyrun's app.

Time: 50:45
Distance: 5.0 miles
10:08 avg. min/mile
Temp: 82 degrees Fahrenheit

Week One: Monday

Marathon training begins today. I hope to follow Hal Higdon's training schedule as faithfully as possible for the next 14 weeks in preparation for the Route 66 Marathon on November 20, 2011. Mondays are technically a cross-train day; however, I will attempt to lift on Mondays (and Fridays) as long as I have the energy to do so. Today's workout was my basic Back and Bicep routine which took 45-minutes to complete.

Time: 530-615am
Weight: 192 lbs.
Temp: 82 degrees Fahrenheit