December 30, 2013

Kicked off Week Two with an extremely cold (16 degrees Fahrenheit) pre-dawn run around the university.  Winds were light and variable.  It was frigid.  Absolutely.  The novelty of these frigid runs wore off weeks ago; however, they have now become a source of pride and discipline.  I feel like it simply cannot be cold to run five or six miles.  The wind, on the other hand.  Fruit Salad Mix on the box.  Overall time was 48:08 for the 5.01 mile run, which translates to an average pace at 9:36 min/mile.  I figured out how to edit the GPS points to correct errors on the tracking.  This morning, for instance, Runkeeper clocked my first mile at 3:30.  That's three minutes and thirty seconds.  No human being has ever run a mile that fast.  I will not be the first.  Anyhow, sick of these meaningless malfunctions, I turned to the Google for relief and figured it out.  Another five on tap for Tuesday.  This rare Monday-Tuesday back to back allows me to take off Wednesday without guilt.  Happy New Year.  Cheers!

December 28, 2013

A very methodical Saturday morning "long run" to wrap up the first week of Higdon's training regiment.  Temps in the mid-30s yet again; negligible wind.  Purposefully slow pace for an easy 8.04 miles.  Finished in 1:2:24 for a 10:07 min/mile average.  According to Run Keeper, this morning's run was my longest since June 23, 2013.  Smashing Pumpkins on the box.  Resting on Sunday.  5-5-4-9 planned for Week Two.  Chest and Tri and Back and Bi workouts.

Week One Summary:
19.70 miles (19.70 for training period)
3 runs + 2 gym days
199 lbs.

December 27, 2013

I had every intention of getting a six-miler in the books on Christmas Day; however, wrapping presents with my bride and brother until 300 am put me behind the curve.  Back and Bi yesterday, Thursday, at the gymnasium.  This week will be the last slow week at the gym, as the hordes of New Years Resolutionists will invade...at least until MLK Day.  A solid 5.61 miles this morning in the pre-dawn hours.  An eight-mile "long-run" scheduled for tomorrow, Saturday, per Hal Higdon's training regiment.  Today's run was pretty much standard fare: the temps were in the low-30s with limited wind, which, considering the recent weather issues, was a veritable heat wave.  Slight wind out of the South, but so slight as to be almost negligible in terms of effects.  Pace was a pedestrian 9:33 min/mile average. Total time on the road was 53:37.  Overall, it was a solid run. INXS Mix on the box.  Good times. Eight tomorrow with a cold front heading this way for Sunday.

December 23, 2013

A frigid run initiating Hal Higdon's marathon training regiment this morning.  Temps at 18 degrees Fahrenheit, but, on the bright side, there was no wind with which to deal.  Absolutely still.  And freezing.  No GPS issues spotting me world class mile times out of the gate.  Slow times, but acceptable considering the weather and environment: ice-covered tundra, fallen tree limbs and branches, frozen grass, deadly patches of black ice, etc.  6.05 miles in 59.48 for a 9:53 min/mile pace.  Chest and Tri workout tomorrow, Tuesday.  Another six on tap for Christmas Day. Spartacus Redux Mix on the box.

December 20, 2013

The first mile of Friday's run was, according to Runkeeper, completed in a mere 5:50.  Talk about a generous spot.  I am unsure if this spate of unreliable GPS tracking is due to ATT or the Runkeeper app, but it's a bit annoying.  As for the run, it was below freezing, yet again.  A brutal North wind made the return leg of the trip very uncomfortable.  Pace was clocked at 9:01, which is unrealistic.  True pace was closer to 10:00 min/mile , as fighting the North wind was slow, tedious work.  Monday will initiate week one of Hal Higdon's training plan.  Week one should look like the last 12-weeks of running, except Saturday's run will be a solid eight-miles.  Also, moving forward, blowing off Saturday runs is no longer an option, regardless of how much Irish whiskey I consume.  Gym days remain the same. Sunday is my day off.  Long runs will follow Higdon's plan, while the daily maintenance runs will vary between five and six miles, depending on my mood.  A sore right foot has me a bit concerned.  The real test will be the long runs in the next month or two and how it responds to the increased mileage.

December 18, 2013

An uneventful six miles on Wednesday morning.  Cool breeze out of the North.  Temps at right at freezing.  Spartacus Remix on the box.  Chest and Tri workout on Tuesday preceded the run.  Faint right foot ache reminiscent of Spring Ligament discomfort during the run.  Will have to be vigilant and start focusing on exercises learned in physical therapy to ensure this does not become an issue.  At this point, I am not concerned.  No, really.  But I am interested to see how things work out with an increase in mileage looming.  Back and Bi on Thursday.  A cold and windy 10k awaits for Friday.  Cold front on the way.

December 16, 2013

Another mea culpa: I blew of my scheduled eight-miler on Saturday morning due to the copious amounts of Irish Whiskey that I consumed on Friday evening.  While not a regular occurrence (blowing off the run), these things do happen from time to time.  I am actually quite adept at running after a night of libations; however, motivation was lacking in this case.  Sunday was a wash, as well.  Which brings us to this morning's chilly 10k (6.33 miles, to be exact.)  The weather was a balmy 36 degrees with a slight breeze.  Shorts and long-sleeves, gloves and a cap.  I was awarded another generous spot on the first mile thanks to a GPS glitch.  Overall pace was a bit fast at 9:01 min/mile.  With the first mile a definite outlier, my times are most likely closer to 9:30 min/mile.  Spandex Revolution Mix to get me through.  80s rock with an unapologetic emphasis on the British 3rd wave.  This week's schedule looks rather promising: three runs and two gym days for weights.  Higdon's madness is but a week away.   Will get a schedule together and posted later in the week.  Developing.

December 13, 2013

The cold continue, although not at the same record-breaking levels of the last couple of weeks.  Out the door at 545 AM for an easy five miles and change.  Temps in the mid-30s with a strong, sustained South wind.  Things were fairly uncomfortable at the start.  And then it started to rain.  Turned back to the North around the half-way point and enjoyed the wind at my back.  Finished strong despite a pretty slow start.  Pace ended up at 9:32 min/mile.  Blink 182 on the box.  Closed out the work week with three solid runs and two good workouts at the gym.  Weather conditions for Saturday's planned eight miles look discouraging: temps in the low-20s with an unforgiving North wind.  Joy.  Rest Sunday.  

December 11, 2013

Awoke at 500 AM to 21 degrees Fahrenheit and yet another frigid run through familiar territory. Luckily, the sun has been out for the last couple of days, helping to significantly reduce the amount of ice on the sidewalks and streets.  Long stretches of the route remain encased in ice, so one must be extra vigilant while running.  The wind, although out of the North, was not as strong as it has been the last couple of runs.  Managed to get 5.75 miles in just under 54 minutes.  Pace averaged 9:22 min/mile.  No complaints, considering the horrible environmental reality of running in the frigid Oklahoma winter. Able to remain focused and keep everything in perspective. Yesterday's Chest and Tricep workout was outstanding; the whirlpool and steam room are an amazing addition to any day.  Back and Bi for Thursday.  Another five and change set for Friday, following up with a planned eight on Saturday.  Tragically Hip on the box for the third consecutive run.  Cheers.

December 9, 2013

Another brutally frigid early AM run.  Out the door before the sunlight hit the olive oil.  Brisk winds out of the North, windchill in the low single digits.  Landscape remains strewn with ice and snow. Hit the streets with the Tragically Hip on the box.  Seemed fitting.  GPS failure awarded me a generous spot for the first mile, so I consider both the time and distance for the run to be unreliable, though not by much.  Actual run was five and change with pace in the 9:50 min/mile range.  Tuesday Chest and Tri workout, followed by a six-mile Wednesday.

December 7, 2013

Hit the ice-covered road this AM for the coldest run of my life.  On purpose.  I generally do not run when the landscape is covered with ice; however, the temperature was 9 degrees Fahrenheit (-12 Celsius) with a windchill of -5 (-20 Celsius) and I simply could not resist the challenge.  I layered up like a fiend in the delusional hope that I could stay warm for an hour or so.  Overall, it was a miserable run.  It actually was somewhat amusing until I turned to the North for the 2.5 mile trek back home.  At that point it became painfully obvious that I probably should have waited until the YMCA opened and run on the treadmill.  But I was fighting a stiff Arctic wind three miles from the shack, so the point was moot.  It was so cold that my phone shut down 4.22 miles into the run and over a mile from home.  So, it was actually a 5.5 mile run, but I'm not going to sweat the little things.  I will definitely invest in a full face mask and warmer gloves for future runs in the Siberian cold, as my current get up is not rated for such extreme weather. Taking Sunday off after yesterday's Back and Bi workout and today's adventure.  Monday, depending on the weather, may be an indoor track or treadmill day.

December 4, 2013

The weather system that will put us in the deep freeze for a few days is still a few hours North of these parts.  This morning's run was not too bad.  Temps in the 30s with a pretty sustained North wind.  Hit the streets at 545 AM for a solid 6.26 miles.  Pace was 9:33 min/mile, which was my average for November.  Felt great all run: nice cadence from beginning to end.  Blink 182 on the box.  Tomorrow, assuming the YMCA is open, will be devoted to a routine Back and Bi workout. Planning another six miles for Friday, weather permitting.  Indoor running track or treadmill for contingency plans.

December 2, 2013

Ushered in a new month by waking late and heading out the door at 615 AM.  Forced me to turn a planned seven in to a five-miler.  No complaints.  Felt slow and stiff until the two mile mark.  Marine Layer Fog and a cold, bone-chilling drizzle from the start.  Unfortunately, if the weather folks are correct, this will go down as the best weather for a week or so.  Arctic Madness screaming this way with frigid temps and winter precipitation--ice, sleet, snow, the works.  Pace was slower than usual for five miles at 9:47 min/mile.  Will revert to a M-W-F-Sa schedule in preparation for commencing with Higdon's unique from of masochism in late December. There has to be a better way to catch a buzz. Tomorrow at the gym for a chest and tri workout.  Whirlpool and Steam.  Wednesday a frigid six awaits.

November 30, 2013

Ended the month with a solid 10k run this AM. Out the door a bit later than usual, but it's the weekend.  Beautiful Autumn morning: 40 degrees Fahrenheit with a slight South breeze. Shorts and long sleeves, gloves and a cap. Started South down the West side of campus for a change of scenery. Pace was a predictable 9:19 min/ mile.  Generation X Trail Mix on the box.  Last run of November.  December and Higdon's Training Regiment looms. 

November's Numbers:
Runs: 14
Miles: 81
Average Pace: 9:36 min/mile 

Calories Burned: 12,256

Time on the Road: 12:55:43

November 28, 2013

A beautiful start to Thanksgiving Day.  Test drove a bottle of Pinot last night, so I was just happy to get up at 530 AM relatively clear-headed.  Hit the trail a bit later than usual, per holiday custom.  Out the door at 640 AM for a cold 7.5 mile run.  Temp at 30 degrees Fahrenheit with the wind chill making it feel like 23 degrees.  The wind, although out of the South, was as unpleasant as ever.  Layered to the hilt, I also donned ear buds for the first time in months. Went with the tried and true Generation X Trail Mix to get me through.  Pace started slow, but I managed to finish with a decent 9:37 min/mile average.  I had to purposely slow down at times.  Stride, cadence, pace and posture all came in to focus this morning.  Good times, albeit a bit frosty at the onset.  Chest and Tri yesterday morning, while Friday will be devoted to a solid Back and Bi workout.  Whirlpool and steam as a reward.  Cheers.

November 26, 2013

Saturday, Sunday and Monday were, unfortunately, a wash. Ice covered landscape, per the forecast, meant no running.  Luckily, the streets and sidewalks were manageable today.  Did manage to get a good back and bi workout in Friday AM prior to the weather arriving.  Hit the frozen road this AM for 6.38 miles of fun.  Had a couple of slips, but thankfully, no slides. Temp was right at freezing, but 24 with the cruel 10 mph North wind sweeping down the plains.  Pace was a bit slower than usual at 9:46 min/mile.  It was cold, but nothing I haven't had to deal with before. Chest and Tri tomorrow; another six planned for Thursday.  

November 21, 2013

Early AM run with temps in the high 50s.  The wind was out of the South and was fairly strong at times.  Arctic cold front on the way, so this morning's 10K will probably be the last comfortable run of the week.  Saturday's temps may irrelevant if the landscape is covered in ice, as it is predicted to be. Today's pace a bit slower than usual at 9:38 min/mile.  Back and Bi workout tomorrow AM, weather permitting.  Saturday's eight will be postponed to Sunday if the weather is too much.  It is never too cold to run.  I draw the line at ice...and lightening.  Found a nice groove early today and went with it. Solid.

November 20, 2013

Out the door at the appointed early AM hour and promptly met by gale force winds, or so it seemed. Luckily, it was 50 degrees outside and the wind was out of the South.  It was still a bit chilly heading into it for the first 2.5 miles.  Should have worn gloves.  Times were obviously slower at the onset, but my pace picked up toward the end.  Completed the go-to 5.08 miles, mirroring Monday's route, only a minute and change slower.  Overall, pace was 9:30 min/mile. Winter weather heading this way from the Northern environs later in the week.  Thursday morning's six and change may be cold, but Saturday's eight will most likely be miserable.  Fear and loathing.

November 18, 2013

Saturday's run did not materialize due to this author simply wanting to rest after a brutal week.  I assume that I'll get to make up the miles somewhere down the line.  In blowing off my scheduled run, I missed the last Game Day of the season, which is kind of a downer.  Monday's five miler went reasonably well.  Started strong and then finished with a 9:15 min/mile pace.  The weather was great: temps in the mid 40's with a slight North breeze.  No complaints.  Tuesday morning Chest and Tri workout.  Whirlpool and steam followed.  Planned six miles for Wednesday and Thursday.  Friday morning Back and Bi, followed by a longer run on Saturday.  Is eight enough? There is a certain peace in finding one's groove.

November 14, 2013

Another cold morning.  32 degrees with a 15 mph wind made it feel like it was 21 degrees out there.  I preferred yesterday's straight-up 23 degrees with no wind.  But that's no surprise.  There is something so taxing, so draining about running into the cold wind for this runner.  Anyhow, it had to be done. Enough whining.  Completed a 5.38 mile campus loop with a 10:07 min/mile pace--about the same pace as yesterday and not too discouraging considering the climate.  Thought I was going to get a six-miler in; however, I did not go far enough South for some reason.  Friday Back and Bi workout. Saturday, last home game of the season, a planned seven awaits.  The weather should be a bit more manageable, although it may be raining.

November 13, 2013

Frigid start to the day: 23 degrees Fahrenheit (-7 Celsius).  Luckily, there was absolutely no wind. Layered up from head to toe and hit the pavement.  It took a mile or so for my lungs to get acclimated to the cold air.  Pace was off from previous runs. Finished the 5.88 miles in just over an hour.  Swung out West at the start to Berry Rd and then headed South.  Strange running down an unfamiliar road/sidewalks--in complete darkness.  Will attempt another six miles tomorrow. Forecasting high 20s at five bells.  Could have a bit of wind, as well.  Had a solid chest-tricep workout on Tuesday.  Feels good getting back to the gym.

November 11, 2013

I will attempt to remember today's relative balmy 48 degree run as a massive Arctic cold front bears down on these parts.  Wednesday's and Thursday's runs may be frigid, in the technical sense of the term.  Today's five-mile jaunt started slow and then finished with a fairly predictable 9:20 min/mile pace.  No complaints.  Tried to get in a groove early to focus on cadence, breathing and form.  I am feeling super stoked after 2.5 months of gradual gains.  Chest and Tri at the gym Tuesday, followed by a pair of six-milers mid-week.

November 9, 2013

It was an absolutely perfect Autumn morning for running.  Temps in the low 40s with an ever-slight breeze from the South.  Long-sleeves, shorts, gloves and a cap may be my favorite ensemble.  Headed out thirty minutes later than usual, so I had the opportunity to actually see the ground I was traversing. Seven easy miles around the campus.  Slowed things down a bit for a 9:38 min/mile pace.  Headed North to Andrews Park, down the Legacy Trail to Jenkins, South to the Lloyd Noble and then back North through the South Greek and the West side of campus.  Solid.  22 miles for the week.  Taking Sunday off.  Next week: 5-6-6-7.  Tuesday and Friday to the gym.

November Numbers:
Runs: 5
Miles: 27.9
Average Pace: 9:31 min/mile
Calories burned: 4,248
Time on the Road: 4:25:36

November 7, 2013

A calm and cold five miles through familiar territory.  It was a chilly 35 degrees at 530 am.  There was, thankfully, little or no wind out on the trail.  Campus loop, per custom.  Good back to back mid-week runs to initiate November.  Started slowly and gradually picked things up to finish with a 9:15 min/mile pace.  The last two miles were solid.  Rest Friday; will try to add a couple of miles to Saturday's run.  Cheers.

November 6, 2013

Perhaps I knew, subconsciously, that the temps outside were, with the windchill, in the mid 20s. Or maybe I just need to sleep in a bit this cold morning.  Whatever the reason, I overslept by 30 minutes and was forced to contend with a four-mile improvised loop around the campus.  Temp at kickoff was listed at 35 degrees Fahrenheit with a constant 18 mph gale out of the North.  This, per the Weather Channel App, made it feel like a respectfully cool 27 degrees.  No problem with the weather.  Layered up with tights, a long-sleeve compression shirt, a long-sleeve dri-fit, cap and gloves.  It was a "refreshing" four miles.  Slower than in previous runs, with the overall pace in the 9:40 min/mile neighborhood.  On tap for five tomorrow morning.

November 4, 2013

Post-thunderstorm fun.  Six miles to usher in another week of runs.  Strong South breeze (20 mph) meant that the first three miles were spent fighting a headwind and wondering why I left my gloves at the Casa.  Temps in the high 40s.  Times creeping back to mid-nine minute miles.  The added mile per run will definitely slow things down a bit in the short-term.  I plan on doing six on Mondays, doubling up Wednesdays and Thursdays with five-milers and finishing the week with six or seven each Saturday of the month.  My goal is to average 22-25 miles per week for November.  Which is completely feasible.  

November 1, 2013

Started the month with a solid, but chilly, 5.78 mile run around the deserted campus.  Not another soul on the streets this early AM.  Temps in low 40s.  No wind.  A beautiful, crisp Autumn morning.  Added half a mile to the loop for giggles. Broke out the gloves and cap for this one.  Times were a bit off last week's low nine minute per mile pace by a handful of seconds.  November will see a change in schedule--four runs per week on a Mon-Wed-Thurs-Sat schedule--and distance, as the daily maintenance run will now be six miles.  Bring on the noise.  

October 30, 2013

The Rain Song.  Temps in the mid-60s as a thunderstorm rolled into town.  Started with a brisk South wind flecked with intermittent rain.  Turned to the West two and a half miles from home and the sky opened up.  Torrential rain ensued for the next couple of miles.  Beautiful.  Waterlogged.  As I have said before, There is nothing like running in the rain.  Times were a bit off, but it was a solid effort.  5.13 miles in 49:24 for a 9:37 min/mile pace.  Feeling the plateau: a bump up to six miles per outing is imminent.

October 28, 2013

Blew off this weekend's run for no good reason at all.  Almost marine layer fog to begin another week of runs.  Temps in the mid-50s with a slight South breeze.  A very dependable 5.10 miles around the campus, per custom.  I generally do not like to use the word "fast" when describing my runs, but todays 9:03 minutes per mile pace is the fastest loop in quite some time.  (I posted a 8:57 per mile pace on June 13, 2013.)  The rest of the week looks like 6-5-6, to round out with 22 miles.  October has been a solid month of running: times trended downward, while frequency increased.  And, most importantly, other than a spastic face plant fall, injuries have been non-existent.  Sitting out July and August due to injury meant that ramping up too fast in September and October was a concern.  With two months of solid progress, I would like to incorporate a long run in to November's schedule. Winter looms...

October 25, 2013

First morning with temps in the 30s (37 degrees Fahrenheit).  Hit the road before the sunrise.  Beautiful, crisp morning.  No wind to speak of.  Layered it up for the five-mile loop of love.  iPhone malfunctioned at the end, which almost caused this author to have a slight nervous breakdown.  Luckily, the run data was saved prior to the phone shutting down.  Another 9:20 minute per mile pace suggests a plateau of sorts.  Times have steadily trended downward since August.  Will get a six-miler in the books tomorrow for Gameday.  

October 21, 2013 and October 23, 2013

Dual runs posted this morning.  Both AM runs were uneventful five-mile maintenance loops through familiar environs.  Cool runnings this AM with temps in the mid-40s.  Gloves and long-sleeves.  No wind.  Not as many people out at 545 AM with the onset of cooler weather.  The reverse loop has now become standard fare: I know instinctively where the elevation changes are, where the low-hanging branches are poised to blind me and which angle to take stepping off a tricky curb.  Thinking about further altering the route, but staying within the general framework of a campus run.  Developing.  Will get four more runs before the close of the month.  Looking at 5-6 (Friday and Saturday) to finish this week.  Cooler temps on the way.  November will witness an uptick in frequency.  I am pondering a Mon-Wed-Thurs-Sat running schedule to help facilitate the transition to Higdon's training regime in late December.  Tuesdays and Fridays would be workout and cross training days, while Sunday would be a day of rest.

October 18, 2013

The routine continues.  Out the door before the sunlight hit the olive oil.  Two Chows came at me in the middle of the road about 5 minutes in to this morning's run.  I went all ape shit on their asses.  Luckily their drug-addled owner came out of the house and saved them from my verbal assault.  I will run with a thick-ass Mag Light Flashlight (Police model) until further notice.  I will get Medieval on their quadruped asses next time.  Scared the shit out me, to be honest.  9:20 per mile pace was the fastest since June.  The weather was nice: 43 degrees Fahrenheit with a touch of wind.  Beautiful.  The hounds of hell (Mustard!) threw me off of my game for a bit, but otherwise it was a solid run.  Should be in the 30s mañana.  Where them tights stay?

October 16, 2013

45 degrees at 530 AM.  Out the door in long-sleeves, shorts, gloves and skull cap.  A solid five and change to start the day.  A slight breeze out of the North kept things in perspective.  Campus loop with the cold-natured and amateurs staying at home and waiting for the warmth of the day to get something done.  Not one other human being on the road today.  Pace for the first couple of miles was at 9:10; however, I slowed up at the turn to East and then again taking it back to the shack with the North wind in my face.  Overall it was a solid, chilly run.  5-7 remain.  Rest Thursday.

October 14, 2013

Misty Mountain Hop.  Out the door at 545 am to start the week.  On the cusp of a rainy, overcast day.  Cool breeze.  A solid five-mile loop around the campus.  Sub-ten minute per mile pace.  65 degrees Fahrenheit will most likely prove to be the warmest run of the near future.  A new pair of NB 1260v3 inaugurated this morning.  Should take me in to 2014.  Chest and Tri tomorrow.  5-5-7 to round out the week.

October 11, 2013

Friday Morning Blues.  5.07 miles on the Campus Loop.  Salami, cheese and crackers and red wine for a late dinner seemed like a stellar idea until about mile four.  Bonked a mile and change from the house.  Brought it back to the shack under my own power, but could have called it a day at that point and slept until noon.  Whey protein and Almond milk for breakfast saved my life.  Interestingly enough, I still managed to get the run in under a 10:00 per mile pace.  Temps in the mid-60s with a bit of humidity; South breeze for added fun.  The run itself was not so bad: it was that nauseated feeling of hypoglycemia and fear in the kitchen post-run that is never good.  Blew off Saturday's run.  May double up Sunday and Monday if the running gods conspire with me.  Cold front on the way.

October 9, 2013

A quincentennial maintenance run: an easy going, uneventful five-mile run through the campus. The reverse route has taken hold and will be standard fare until Spring.  Pleasantly cool weather with temps in mid-50s, a slight breeze and negligible humidity.  9:40 per mile pace.  Right knee is improving daily. 

October 7, 2013

While not technically cold, I did manage to break out the gloves and skull cap for this AM's run. 42 degrees Fahrenheit at 530 AM.  Zero breeze.  Shorts and long-sleeves to initiate the first morning in the 40s for this Autumn.  Five mile campus loop.  Deserted streets.  Probably should have taken another day to rest my hammered right knee, but I could not bring myself to be so rational.  Soreness and range of motion issues aside, it was a decent run.  Hobbling ever so slightly put my pace over 10 minutes per mile by a handful of seconds.  Weather looks good for the rest of the week.  5-5-7 on tap.  

October 4, 2013

Late Friday morning seven and change.  Left the shack at 930 am and it was already approaching the 80 degree mark.  Running in the light of day may have thrown me off my game.  The generally staid sidewalk jumped up and tripped me about 30-seconds into the run.  I lost balance, hit the cement, rolled and miraculously landed on my feet pretty much in stride.  It was an amazing move.  Scraped the hell out my right knee, elbow and both palms, but I survived.  I wisely went on to run a solid 7.23 miles, most of it with a pronounced limp.  It was my longest run since June 28th.  Amazing to think I can run over 200 times a year for years in the pitch black of the madrugada and not have a fall, yet on one of the few times I head out during the daylight hours I promptly clip it.  Blinded by the light, heat stroke fears and hobbled knee issue notwithstanding, it was a good run.  Blink 182 on the box.  Just like the Old Days.  Sunday and Monday back-to-back.  Assuming I can walk.

October 2, 2013

Out the door later than planned meant that 3.50 and change was all I could do timewise.  Solid mini-run through the campus.  Brutal weather with temps in the low-70s and humidity at 100%.  Felt it more than usual due to yesterday's 10k.  Times were a few seconds slower today.  Cooler weather and precip on the way.  Bring it; don't sing it.  Resting mañana.  Six on the agenda for Friday. Cheers.

October 1, 2013

So I took Saturday and Sunday off due to too much food and drink...and drink.  Monday was a wash, as well.  This morning's 10 K was pretty much standard fare.  The weather is not quite sure if it wants to commit to Autumn, so in the the interim we have early morning temps that vacillate between 55 and 70 degrees Fahrenheit depending on the day.  Today's pre-dawn AM run was a comfortable 57 degrees.  Reverse loop North to Andrew's Park to start, curving South past the police station and then the campus, crossing over at the Lloyd Noble and then back to the shack through the South Greek and points in-between.  Under the right circumstances I could run this route blindfolded.  Times per mile in the high 9:40s.  Slowly getting back into shape.  Cadence.  Conditioning.  Feeling light again.  Wednesday will see this route again.

September 27, 2013

The cool weather, in typical Oklahoma fashion, simply disappeared.  Vaporized. It was 12 degrees warmer this morning than at Wednesday's start.  Put the long-sleeves away for a bit, needless to say.  Another good five-mile maintenance run under cover of darkness.  Pre-dawn, 70 degrees, no wind, no hardcore humidity.  Another sub-ten minute mile pace to continue the gradual improvement in times.  Reversed the loop again this AM, which is truly living on the edge.  Seven on tap para mañana. 

Goals and Objectives

It always come back to this...

Hal Higdon's Marathon Training Regime

25 miles a week as a base to start this madness.  December 23, 2013 start date to complete a 26.1 run on April 27, 2014.

OKC Memorial Marathon

Even though I will have to do the majority of the heavy lifting, I'm putting it out there for the universe to conspire with me!  

September 25, 2013

Cool running is the best.  Getting to break out the long-sleeves feels nice.  Left the house under cover of darkness for a five-mile loop.  Reversed the loop in the spirit of living on the proverbial edge.  Broke the ten-minute mile pace for the second time this week.  9:38 per mile pace is the fastest in a while.  Another five and change set for Friday.  No wind, no humidity, no worries.  "Feeling it" again on the last two runs, which puts any running injury in perspective.  After taking basically six-weeks off to recuperate, it has taken five-weeks to get a semblance of mojo back.  I will be freakishly prudent and aware as the ramp-up continues.  Cheers.

September 23, 2013

Another cool morning in these parts.  Autumn is definitely here.  Stepped out for an early-AM run with an enjoyable 53 degree temp (12 C) with which to contend.  Darkened streets and not one other runner out and about this AM.  No breeze and low humidity.  Unspectacular five and change around the campus.  Broke the ten-minute per mile pace for the first time in a while with a few seconds to spare.  Pace is consistently ticking downward; however, I'm still 30 to 45 seconds slower per mile today than exactly one year ago.  Oh well.  Probably has something to do with that ten extra pounds I'm carrying!  5-5-7 for W-F-Sa.  Cheers.

September 21, 2013

Bring on Autumn!  One day out from the Autumnal Equinox!  Hit the road under cover of darkness with the temp at a beautiful 52 degrees Fahrenheit.  It was nice to put on the long sleeves for the first time in months.  Did a 10k with little deviation or fanfare; times are a bit faster than August's, but remain slower than June's.  Missed two mid-week runs in an effort to rest a bit after a sustained three-week ramp-up.  Things were going so well that I thought a little rest was in order.  Ha!  How neurotic is that? This week's schedule is threatening to look like 5-5-5-7 if all goes as planned. Morning temps in the ten-day forecast vascillate between mid-50s and mid-60s.  This next month is the best running weather of the year and I plan on taking advantage of it.  Cheers.

September 16, 2013

Early AM run to start the week.  Stepped out to 73 degrees Fahrenheit with humidity in the 90% range. In other words, it was extremely sticky out there.  A slight breeze and the vague hint of rain made things a little more bearable.  The rain never panned out, but it was a decent run nonetheless.  Ended with 5.37 miles.  Slowed a bit off of last week's times.

September 14, 2013

Game Day run in the early AM. Hit the road a bit later than usual, so I got to see the professional tailgaters getting serious for an 1100 kickoff.  Temp was a beautiful 64 with not a trace of humidity or wind. It was perfect running conditions.  A solid five-mile loop around the campus.  South through the South Greek to the Lloyd Noble, then back North past the stadium to the shack.  Next week's will all be fives.

September 11, 2013

Another very typical early AM jaunt through well-known environs.  4.51 miles around the campus.  Temps still in high 60s at the onset; humidity not a factor.  Times have improved slightly, especially over the past ten days, although I will never be mistaken for Usain Bolt.  Thursday at the gym.  

September 9, 2013

Monday morning breakout.  Dawn Patrol.  Out the door for a pre-dawn 4.34 miles.  Beginning the third week of consistent, back-in-the-game running after a couple of months of perverse downtime. The key is to slowly build back up to 20 - 25 miles a week without breaking something else.  The weather was a continuation of the last couple of weeks: temps in the low 70s with manageable humidity.  Times were decent, although a technology issue recorded the first mile at 8:35, which certainly was a generous spot, considering how improbable it was.  Gym work set for Tuesday.

September 6, 2013

 Another four-miles in familiar territory.  Campus loop through Fraternity Row and points South; up past the stadium and then West, to the shack. Pre-dawn soft parade; grey blue hue...another cool morning with which contend.  Humidity has been manageable as of late, which adds points for comfort.  Pace was decent for the first two and then slowed a bit for miles three and four.  No complaints.  Getting there...again. Planning on 4's this coming week x 4. 

September 4, 2013

Dawn Patrol.  A wonderful start to the day.  Hit the pavement with temps in the mid-60s and low humidity.  It almost felt cool.  Tweaked the route a bit and ended up with a decent four-mile loop around the campus environs.  Leg issues are diminishing day-to-day; first two miles were at 10:00 min. pace, which is still slow, but is trending faster each run.  Feels good getting the semblance of a groove back.  Weights tomorrow, followed by 4-5 to finish out the week.  Should be at six-mile maintenance runs in a fortnight or so.

September 2, 2013

Holiday runs are nice because the streets are virtually empty at 530 am.  Good times.  74 degrees this AM without even a hint of a breeze.  Humid.  Very.  3.69 miles, which, at this stage of the game, I will definitely take.  Back to an every-other-day-routine for the moment.  Leg mechanics seem to be improving, though my cadence and gait are a bit off.  Cadence and gait issues equal slow times, i.e., running almost two minutes per mile slower.  4-4-5 to finish the week.  It's great to be out of the pool and back on the road.  Having two running-related injuries in the last year has been a bit of a downer.  It has also reminded me to hold on to the seemingly mundane moments that comprise a routine, four-mile loop around the campus, because one day running around the campus might not be an option.  Respect the run.  Realize that the miles add up.  Back and Bi mañana; whirlpool and steam.

August 31, 2013

Game Day.  Per tradition, I like to get an early morning run in the books every home game.  It's still wild to see the tail gating professionals setting up 12-hours prior to kick-off, Bud Light in hand, cigarettes glowing in the soft grey morning.  A solid run through familiar territory.  Temps in the low 70s with a bit of humidity.  It was a slow finish to a decent week of running.  Building mileage again.  Leg is still a bit off; however, it feels better every run.

August 28, 2013

Feeling good after hitting the road this AM.  Temps in the 70s with low humidity and no wind made for perfect conditions.  Out the door before dawn and the inevitable traffic now that the semester has started. 3.74 miles at a faster pace than Monday's run gives me hope that I may be getting back to my baseline.  Will definitely see what Friday brings.  Weights tomorrow, Thursday, to keep things interesting.  

August 26, 2013

Dawn Patrol.  Another brutally slow 3.5 and change to start the week.  Left calf sciatica issues make running awkward and trying at times.  Not running makes life awkward and trying all of the time.  72 degrees and humid.  Campus loop.  Overall, it seems to be the post-run soreness and tightness that makes me want to hang up the shoes for a long time and focus on the pool.  I just cannot get the same buzz from swimming laps.  Will attempt another run Wednesday AM.  Chest and Triceps tomorrow, Tuesday.  Cheers.

August 19, 2013

In lieu of posting every gym workout and swim, I opted to bring this blog up to date when I put the New Balance trainers to the pavement once again.  Today, thankfully, was that day.  Sciatica issues persist; however, the awkward form, slow pace and leg/foot numbness are less of an issue than not being able to hit the road.  Swimming and weight training, while great additions to the schedule, cannot take the place of running.  The pace was still slow, even for this author, although a bit faster than three weeks ago, when I last attempted to get back in the game.  Nice, cool morning with temps in the high 60's.  No wind, low humidity. First run in August after but one run in July.  The horror.  Quality pool time has maintained cardiovascular health, but, alas, the pool is closed this week for annual maintenance.  I simply had to run this morning.  We'll see what happens Wednesday.  Chest and Tri tomorrow morning.

August 1, 2013

Chest and Tricep workout.  Bench, incline, decline, triceps-specific-what-not and a half-a-hundred push-ups for good measure.  Requisite whirlpool and steam room post-workout is one of my favorite things in this life.  There is nothing like 15-minutes sitting in a hot tub of bubbling water followed by 15-minutes in a room full of steam.  I then spend a few minutes in the pool, which after the aforementioned whirlpool and steam room, feels like a dip the Arctic Sea.  It's the small things in life that get us through...

July 31, 2013

Forced respite from running continues.  Listening to my body on this one instead of forcing the issue and causing more damage.  The inability to run has forced me back to the gym for weights and swimming, lest I lose my mind from inactivity.  300 meter swim with stops.  No Aquaman, for sure, but it is a great way to keep in shape while not running.  Whirlpool and steam post-swim.

July 30, 2013

Back and Bi workout early AM.  Finished it off with the much-appreciated whirlpool and wet sauna. Amazing combination, even at six AM.  As previously stated, the "Workout" is a tribute to 1998 more than anything else.  Curls, the lat pull down, rows, preacher curls, assorted dumbbell moves, etc.  There are young men jumping all over the damn place doing PX-90-style workouts, while I'm just trying not to hurt myself.  Feels good to be back in the gym.  The vibe is proper.

July 29, 2013

Hit the road after taking a planned one-month respite.  Actually, it started as a two-week vacation down South.  The downtime doubled after a debilitating sciatic nerve issue emerged.  Back and leg pain has diminished; however, calf tightness and leg numbness persist. Walking with pain and soreness.  This morning's run was slow and awkward.  3.5 miles before dawn.  Perfect conditions.  An extremely slow pace.  Post-run leg stiffness.  On a positive note: back in the gym after too much time off.  Updates to follow. 

June 28, 2013

Late start (630 am) meant the sun was out in full force and the heat was on!  Post T-Storm bliss.  Humid.  Four and change this AM.  A solid run that started with a stiff, uncooperative back and ended with a couple of nice miles.  Back loosened up after getting warm.  I even stretched pre-run, which is a minor miracle considering this author's deep-seated aversion to anything close to resembling stretching.  I have no bullshit.  Absolutely none.  Will be off the grid for a bit.

June 26, 2013

Five and change (5.55) with temps in the high 70s and brutal humidity.  Soaking wet after ten minutes on the road.  Headed South to Highway 9 and then up Jenkins.  It is one of my favorite options for a campus loop.  The Southern-most leg of the run takes one off the asphalt and concrete to a perfectly worn trail, over a small creek and down a gravel road before rejoining civilization.  It's pretty cool.  Today's run was slow, even for this author.  "Could have been the Willie Nelson.  Could have been the wine."  Water stop at mile three is an oasis!

June 23, 2013

Left the house at 830 am for a slow, methodical eight miles and change.  77 degrees Fahrenheit at departure. It got hot quickly.  It was 82 degrees upon arrival, a mere 90 minutes later.  No wind and a cloudless sky. Water stops along the route were once again life savers.  Thanks to the city government for designing parks with water fountains.  Water fountains that actually function.  Summer is officially here and the brutal temps with it.  Hydration is the key.  Two litres of water a day as a minimum.  Coffee and wine and whiskey do not count!  Although they are necessary as well.

June 19, 2013

A rare PM run this evening.  Monday's early morning run was a cool 63 degrees.  Stepped out for this evening's six-miles to a very warm 79 degrees and high humidity (90%) for added fun.  Nice change of environment.  Campus loop with a lot more people running compared to the AM.  I still prefer to get it done as the sun light hits the olive oil.

June 17, 2013

An amazing four-miles in extremely trying conditions.  Left the shack in a thunderstorm and returned without much let-up.  I took advantage of running in the rain because it may be a long time until the opportunity presents itself again.  A wonderfully cool 63 degrees made it perfect.  Absolutely.  I was soaked two-minutes in, but churned out a slow and methodical four anyway.  There is nothing like running in the rain...except maybe the Indy 500.  Shoes are drying out as I type this brief missive.  Six on tap for Wednesday.

June 15, 2013

Sweet Dick Willie kind of humid this morning.  Man.  Temps in the mid-70s, no wind, no air and a lot of sweating.  Headed North to start things and then wrapped around Legacy trail on to the East side of campus, headed South to Highway 9 and then back North to the shack.  7.78 miles.  Slow pace that  seemed to devolve in to a shuffle towards the end.  No issues.  Water stops are open, which probably saved my life.  I get weird without the H2O.  Weirder, perhaps.  Rest Sunday and back to the maintenance runs on Monday.  God Save the Queen.

June 13, 2013

Another hot and humid five-miles.  No breeze to cool things off either.  Kinetic chain issues persist: right hip ache at the onset of the run, subsides after I get warm and then returns as soreness post-run.  Noticeably better on the off days.  Go figure.  Back to the actual run.  The only thing out of the ordinary to report is the fact that it was my first sub-9:00 minute per mile pace in a few months.  Not breaking any land speed records, but it felt good to shave a few seconds off the pace.  Seven to eight miles on Saturday.

June 11, 2013

The Summer of 2013 officially arrived to these parts yesterday.  Temps in the mid-90s during the day; lows in the 70s at night.  This morning it was a balmy 74 degrees when I left the house at dawn's first light.  A brutally languid first mile led the charge, albeit slowly, for a rather uninspiring four and a half and change.  Right hip soreness persists until the damn thing gets sufficiently warm.  No complaints.  From the Late to the Party File: The iphone fits in that little pocket on the back of my running shorts.  Right up there with sliced bread, night baseball and the neutron bomb.  Amazing.  Running without music until further notice.  Cadence revisited.

June 9, 2013

A beautiful, cool Sunday morning six-miles around the campus.  It rained around three AM, so it was a bit humid. Cool temps are waning; the heat is lurking.  Headed south to highway 9 and then turned left at the southern most reaches of the campus. It's been quite some time since I've hit that little trail. Gravel.  Familiar.  Slow pace.  One of those I-could-do-this-forever runs. Cadence.

June 6, 2013

Wine-soaked bliss. Cool, no wind. Five and change. Slow, methodical pace. No headphones. No issues. Sore right hip lingers, especially after sitting.  Solid.

June 3, 2013

Back in Norman and relatively cool temps to inaugurate the month of June. 55 degrees to start the week.  Actually broke out the long-sleeves, although such a drastic measure probably was not necessary. A short four and change.  No issues.  Sans headphones.  June is typically a great month of running. I plan on getting 15 quality runs in the book this month.  

May 28, 2013 and May 31, 2013

I have almost no recollection of last Tuesday's run. Five and change through familiar territory.  No issues. Friday's run was a beautiful and hot and humid six-miles through the heart of DC.  The Rock Creek Park running trail is absolutely world-class!  The only downer was the complete lack of water on the trail.  I thought a heatstroke was imminent.  By far the warmest run (temps in the mid-90s) in a very long time.  Next time I'll bring my own H2O!  GPS coverage was non-existent, so I don't have hard data for the run. Thirty-minutes out, thirty-minutes back. Six-miles is a conservative estimate...

May 25, 2013

A beautiful Saturday morning six-miles. Legs were fresh after taking a four-day break from the road.  Cool mornings with temps in the mid-60s and a bit of humidity to make things interesting. Varying the route.  No music.  Back to the cadence of the road, my breathing and the background noise of the early morning. Contention.

May 17 and 20, 2013

Combined the two maintenance runs, both fairly uneventful.  Except for the tiny little twist to Friday's run.  Had a massive BRE (Bowel Related Emergency) one-mile from home and had to poach a Porta-Potty on a construction site.  What?  Yes.  There is a first time for everything.  Mother of Jesus.  I have had similar issues in the past.  Remember the Catholic church episode?  There is nothing as depraved as a man frantically scanning the horizon for a place to explode while running down the street.  I have been doing this long enough to realize that one should not take chances with these types of issues; however, I left the shack thinking everything would be OK.  Man, was I mistaken! Yesterday's five and change was not nearly as exciting.  No explosions.  No fear.  No loathing.  Nothing but a basic five-mile jaunt through familiar territory.  Continuing sans music.  Solid groove, nonetheless.

May 15, 2013

 It was, for this time of year, hot (70 degrees) and humid (95%), but in three months those stats will be indicative of a cool morning. All things are relative. Nice run. Post rain storm; stayed on the hardscape.  Out of the gate super fast for this author for an 8 minute first mile, the remaining four were at a normal 9 minute mile pace. Another run without music, although I may get some tunes out for Friday's planned six. 

May 13, 2013

Cool runnings after a weekend of too much food and drink. A solid five-mile loop to start the week. Changed the geography a bit, per my last post. Temps in the mid-50s meant long-sleeves and shorts. New shoes are still tight. Pace was about right at 9:30, although my legs felt stiff at the onset. I keep reminding myself that I have a gym membership...

May 9 and 10, 2013

Two great early AM runs over the familiar territory.  A beautiful sunrise to start the day is always nice. A rare back to back to shakes things up a bit.  Moving forward I will try to vary my routes more, as I think the body (and mind, I suppose) gets in a rut traveling the same, predictable geography day in and day out.  Cool temps in the morning; nice fog layer today.  Shorts and sleeveless running tops moving forward.  New shoes (NB 1260 V-2)  arrived yesterday afternoon.  Could not run again with the previous pair: they were so shot that the last couple of runs I felt like I was running barefoot.  Went crazy and purchased new shorts and tops after taking relentless heat from the wife and children on how funky Daddy's clothes smelled...even after they'd been washed.  The word "funk" was thrown around a bit. Cannot remember the last time I bought new running clothes? A year? Two?  Anyhow, the folks at RoadRunner Sports do good work and I highly recommend them. Weekend off.

May 7, 2013

Back on the road after a planned one-week respite.  April was a good month of running: ran the Redbud 10k and the OKC Memorial 13.1, both with the Doctor.  This morning's run was slow and methodical.  The weather was beautiful: cool with a slight breeze.  Shorts and long-sleeves.  Legs felt great; right hip sore from ill-advised karate kick in a moment of spontaneous mania. New shoes on the way.

OKC Memorial Marathon

13.1 in 2:07 and change. I ran conservatively, as bonking at mile ten was a fear of mine going in. The weather was cool at the onset and then warmed up an hour or so in to it. The course was full, so there was a lot of bobbing and weaving. Looking back, I would not have changed a thing. Solid run from start to finish. Next year I will get some long runs in and break two-hours. A couple of days of rest and then back to the streets. First event wearing headphones. Went with the tried and true Spartacus Redux mix for posterity's sake.

April 27, 2013

A nice Friday run of six and change. Cool weather with a pretty strong North wind with which to deal with on the way home. Sunday's weather should be nice, but one never really knows. Looking to finish at or before 2:15, which is a bit over a 10 minute pace. Not feeling very confident about this half, but with 15 hours to the damn gun, there is, simply put, not much I can do about it. I plan on starting super slow, maintaining a consistently slow pace and finishing strong. Will blaze the Spartacus Remix for Old Time's sake. Bring on the noise.

April 22, 2013

Hit the pavement after a week off due to a nasty head cold that sidelined me with congestion and an endless flow of snot.  Should not affect the 13.1 on tap for this Sunday morning.  I may be walking the last three, but we shall see.  Longest run since my injury of September 30, 2012 is...gulp...six and change, according to my records.  Did I say that I may be walking the last three?  Unconcerned, as I have plenty of miles on this frame and I am quite confident that, barring an injury, I could run 13 miles under most conditions.  OK, this Monday morning was a five and change affair covering familiar territory. Long-sleeves with shorts.  Pace was solid.  Felt heavy and bloated with clogged lungs and legs that seemed to weigh more than usual.  Stuck in an 80s kind of mind frame on the box.  Will try to get seven or so in on Wednesday, followed by an easy six on Friday.  Sunday will be interesting, for sure.  Bring on the noise.

April 15, 2013

Great Spring morning, except for the 20 mph North wind hitting me in the face on the way home. Out the door in shorts and long-sleeves. A decent five and change after blowing off Sunday's planned run due to too much on Saturday evening. Even the best laid plans turn to dust in the face of a couple of bottles of Merlot. Will attempt 9 this Saturday to see how things go with a little distance added to the equation. Blink on the box.

April 12, 2013

Blew off Thursday's run due to an obnoxious 20 degree wind chill factor. Chilly, rather than frigid, start to Friday. Shorts and long-sleeves with gloves. Temps in the high 30s with a slight breeze. Sore calf muscles post-run. Time for new shoes. Added some Talking Heads to the Spartacus Redux.

April 9, 2013

Back to the grind. Five and change in humid conditions. 9 minute pace. Tight early, but loosened up as things progressed. 20 days out from the OKC memorial marathon. 13.1 on the agenda. Should be interesting since my last long run was in September of 2012. I will try to get a 10 mile run in prior. Back to the Spartacus Mix.

April 7, 2013

Redbud Classic 10k. Weather was outstanding: temps in the mid 60s, overcast skies and a slight breeze. The Doctor and I finished in a respectable 56 and change, according to my unofficial results. Three weeks until the OKC Memorial. Good times.

April 5, 2013

Marine Layer Fog. Cool, bordering on almost cold. Four miles with a slow, deliberate pace. 10k Sunday at 1400. Expected temps in the mid-70s. Hoping I don't have a heat stroke. Can't remember my last afternoon run! Years, perhaps. Loop of Blink 182 on the box. Hoping to break an hour on Sunday.

April 3, 2013

The Rain Song. There is nothing like heading out for a run and being met with a torrential downpour. It rained from beginning to end and I enjoyed every minute of it. It was a chilly 35 degrees with a calm wind from the North. A slow and easy five miles to get the day started. More punk on the box.

March 27, 2013 and April 1, 2013

Honestly forgot the details of last Wednesday's run. Forgot to write the obligatory three sentence blurb after the run. Now there's too much water under the proverbial bridge to backtrack. Blew off Friday's run, then Saturday's and finally Sunday's! There's something to be said for consistency. This morning's run was a solid five-miles in relatively cool temps--45 degrees--with no wind with which to contend. Felt nice getting back on the road after a couple extra days of rest. Old School Punk on the box: Black Flag, Dead Kennedys, Angry Samoans, etc. Great way to start the day!

March 25, 2013

Everything was going great until I hit that North headwind to get back home! Temps in the low 30s with a windchill of 20. Frozen face. Otherwise, it was a super run. Left a bit late (530), so I couldn't get the whole five miles in, but it felt good getting back on the road after a nice five-day respite. Registered for the Hash Bud 10k this morning. Doubtful I'll beat my PR of 44:47 (1998)...but it will be fun. Tom Petty on the box. Retro.

March 19, 2013

Actually overslept on Monday! Turned the alarm off and slept-in to 515, which meant that running was not an option.  The horror.  Tuesday's 4.70 mile run was pleasant: shorts and long-sleeves are generally a nice combo.  The South wind was a bit extreme; however, it was manageable.  Started tight, but loosened up a mile or so down the line.  REM and RHCP remain the mainstay.  Will hit the road again on Sunday.  Planned downtime to rest the moving parts for a bit.  Until then, Cheers.

March 16, 2013

Back to semi-cold running weather on a beautiful Saturday morning.  Temps in the low 30s.  No wind.  5.64 miles with a 9.24 min/mile pace.  Finished strong.

March 14, 2013

Shorts with long-sleeves and gloves is a great way to get it done. Warming trend continues. Four + miles. RHCPs on the box.

March 12, 2013

Pleasant four and change. The morning was in that interesting zone in between cold and frigid. 35 degrees with no wind. I felt slow throughout, although my pace does not convey it. Spartacus Redux Mix to keep me company. Reminding myself that I do in fact have a gym membership...

March 9, 2013

Cold drizzle made for an absolutely beautiful early morning run. Got out a bit later than usual, which meant that I could actually see where I was headed for a change. Five and change (5.72 miles) to end the week. Time change means I won't get to run in the light of dawn for a couple of months. REM still on the box...

March 7, 2013

So much for the five-mile minimum! Left the house later than I should have, so there was only enough time for three and change. Oh, well. Good run nonetheless. Temps were around freezing, but the lack of wind made it very manageable. REM on the box. Six (I promise) on tap for Saturday AM...

March 5, 2013

Yes, surprise, another cold and windy 530 am jaunt through familiar streets. Four and change and a North wind that was brisk.  I need to up the mileage a bit now that I am not having any foot pain or negative feedback from running again.  I am constantly reminding myself that I took three months off to rehab my foot and it will undoubtedly take time to get back in game form.  These low-mileage runs, while necessary and therapeutic, are not real inspiring.  Nothing less than five miles per run from here on out.  Maybe a six or seven miler on the weekend to live a little...

March 3, 2013

Sunday morning bliss complete with empty streets and a cold North wind.  It was a "trash run" in the sense that the distance was short and I felt pretty unmotivated to fight the wind and cold, thus my pace was lethargic and unimpressive.  I just did not "feel it" for lack of a better way of expressing myself.  I went to the Smashing Pumpkins vault and listened to Siamese Dream, which is one of my favorites.  So I had that going for me.

March 1, 2013

It's now to the point where these four and five-mile maintenance runs are eerily similar, with little or no overall differences between them.  There are, to be sure, subtle nuances that ultimately make each run a bit different, which may or not be related to my biorhythm, phase of the moon or how cold it is outside!  Anyhow, I have a 10k on the schedule for early April and a half-marathon on tap for the end of April.  If the foot holds up and the arch stays intact, perhaps a couple of half-marathons this summer for shits and giggles?  We shall see.  Blink rotation on the box...

February 27, 2013

Frigid world view. There was a slight North breeze which kept things interesting on the way home. Out the door a bit late meant that 3.5 miles was the extent of the loop this morning. RHCP mix still in rotation. Five planned for Friday.

February 24, 2013

Stepped out to cold and windy Sunday morning, but it did not matter, as the weather had kept me from heading out during the week. A trio of mornings with sleet and freezing rain meant that I was forced to watch from the sidelines, though I did manage to get a run in on Monday. Needless to say, this morning's five miles was welcomed! The weather was manageable, even with cold gusts from the North and temps at freezing. Pace was slow: right at 9:30 minutes/mile. Depending on the weather--another front with rain and snow is supposedly going to hit tonight--I may try to get another run in tomorrow AM. RHCP mixed to perfection...

February 18, 2013

Typhoon-style winds from the South. Four and change slow and pseudo-bloated. Temps in the 40s meant shorts and long-sleeves. A lethal combination. Word. Cold front coming for Wednesday. Joy.

February 16, 2013

A frigid 22 degrees greeted me this morning. Luckily, there was almost no wind. The pace was slow. I felt bloated from too much Mexican food and too many Pacificos. An unexplainable gravitation to 80s music continues: Depeche Mode, REM, Inxs and the like on the box this morning.

February 13, 2013

Another cold and foggy trot through darkened streets. Was bracing for slick, ice-covered streets, but thankfully they were dry. Back in the game after taking a few days off due to a lingering head cold. Four miles and change at a slow 9:30 pace. Went all-80s on the box...

February 7, 2013

Misty Mountain Hop. Marine Layer Fog advisory. Humid. Very humid. Temps in the mid-50s, which meant I could pull out the shorts. A solid four and a half miles this am. Cleared to run, I will no longer bring up the Spring Ligament issue. A half-marathon in April looms...

February 3, 2013

These brutally cold morning are beginning to be commonplace.  Luckily, the wind has not been too bad these last few days.  The cold I can handle; the wind sweeping down the plains is another animal all-together.  Four miles and change at a mellow pace.  In fact, at this stage of the game I am simply trying to do the miles without having this foot issue weigh on me.  Times be damned.  Follow-up with the bone doctor mañana!

February 1, 2013

I have been running for a long time (16 years) and have rarely, if ever, had a colder run than this morning.  Granted, I lived in Honduras for damn near a decade, but I hope my point is well-taken.  It was very, very cold this morning.  According to the fiends at Wunderground, it was a frigid 20 degrees this morning with a windchill of 13.  Damn.  Four-miles and change to finish the week.  Tuesday doctor's appointment looms...

January 30, 2013

Cold Front Blues.  Classic early morning run with a brutal, unrelenting North wind and sub-freezing temps.  Three and change for an uneventful Wednesday maintenance run.  INXS mix on the box to get me through.  My right foot is doing great at this point.  Follow-up in a week and then I can start training for a half in April.

January 28, 2013

What a difference a week makes around here.  After having to brave the unrelenting Arctic air on most of my recent runs, yesterday I stepped out to almost tropical conditions with temps in the mid-60s and 100% humidity.  Bumped up the distance by a mile, which is generally not a big deal; however, it feels great when it represents a 25% increase.  And, more importantly, it was the longest run in an injury-plagued winter.  No foot issues: no pain or discomfort noted during, directly after or 24-hours later.

January 27, 2013

A pretty unproductive week culminates without a weekend run.  Planning on getting out there three to four times this week, as well as bumping up the mileage to four miles per run.  It's definitely hard to get motivated when one's weekly mileage averaged between 25 and 35 miles pre-injury. I realize this is a necessary phase of rehab; however, it's still difficult. And it's definitely a mental thing...

January 25, 2013

Another brutal morning, replete with a cold north wind and sub-freezing temps.  I managed another three miles with no physical pain or discomfort in the right foot.  So far, so good.  Planning on boosting to four or five miles on Sunday, even though that is technically against medical advice! We'll see.  A couple of weeks until my final follow-up and it feels good.  Perhaps a tinge of soreness, but nothing even close to October's fear and loathing.

January 21, 2013

Another frigid three miles in the pre-dawn hours.  I am feeling great, as my legs and lungs continue to get stronger.  No foot issues.  Will add another mile on Wednesday...

January 17, 2013

Three frigid miles.  Three uneventful miles.  Three slooooow frigid and uneventful miles.  The urge to get back to the five and six mile maintenance runs is pretty intense; however, I have no desire to re-injure my foot, especially after dealing with it for the last three and a half months.  Slow times with an eye for mechanics is my reality.  On a positive note, I can feel my lungs and legs getting stronger, which is reassuring.  

January 15, 2013

An extremely frigid three miles to start the day.  16 degrees Fahrenheit with a slight breeze.  Once again, I have no foot pain, either post-run or 24-hours later.  Off to the gym for a chest and triceps workout this AM.

January 12, 2013

Cleared to run a "limited amount" by the doctor, I hit the road for a frigid four-miles yesterday.  Took it slow with an eye for mechanics and cadence.  No issues with the foot post-run or this morning.  I am hoping to run every other day for the next couple of weeks.  My final follow-up with the sports doctor guru is at the beginning of February, so I will have to wait a bit to get officially "cut loose."  In the mean time I will work on getting my legs and lungs back.

January 9, 2013

Misty Mountain fog and drizzle with temps in the 40s.  Three miles in a very slow and methodical fashion.  No foot discomfort, pain or tenderness ahead of today's evaluation.  I am anticipating being cut loose to begin running again.  The issue will be the limits, and there will be limits, that the doctor suggests in terms of mileage and/or frequency.

January 7, 2013

Out the door at 530 am.  Two miles in brutally frigid (27 degrees Fahrenheit) conditions.  I plan on hitting the road again Wednesday morning for a three-miler prior to heading to the orthopod on Thursday.  No foot issue today--but the real test will be Tuesday morning.

January 3, 2013

Hit the road this morning for the first time in what seems like an eternity. One mile. Around the block.  It was joyous, to say the least.  My follow-up appointment with the orthopod is next week and the physical therapy guru suggested I hit the road for exactly one mile or ten-minutes, whichever came first, to check for pain or tenderness.  Not being able to run has been a complete downer.  It is amazing how much I took it for granted when healthy.  It remains to be seen whether or not the physician will cut me loose and allow me to ease into a full-time schedule once again; however, I am ready to hit the road! I will definitely respect it. Always.