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.