December 31, 2014

Dawn Patrol. Last run of 2014. Frozen Face. Frozen Package. Frigid. Miserable. Out the door to 17 degrees Fahrenheit (-8.3 Celsius) with a wind chill of 3 degrees Fahrenheit (-16 Celsius). Brutal north wind. Layered up with winter-rated tights, three long-sleeve dry-fit shirts, full-frontal face mask, a jacket, cold-rated gloves and smart wool socks. And still froze my ass off. Six miles. Campus loop. Deserted frozen streets with a slight dusting of snow. One other freak out on the trail; homeboy running with his dog. We passed in the pre-dawn haze and the dog looked up at me like, "What the fuck is wrong with you idiots?" Started strong and somewhat optimistic, only to decompensate into fear, sadness and regret. Should have driven to the YMCA and run on a treadmill with gas heat and CNN on in the foreground. Said I, never. Bring it, don't sing it. Finished the 6.04 miles in 1:00.31 for a sub-sonic 10:01 min/mile pace. Early Hip Hop on the box. Easy. Solid. New Year's Day off. 1,000 mile goal for 2015. Mileage starts on January 2, 2015. Mahalo.

December 29, 2014

Dawn Patrol. Frozen Face. Super Frigid. Wind chill at 20 degrees Fahrenheit (-6 and change Celsius.) No escaping the cold on this day. Bone-chilling. Out the door at the appointed hour, layered up and focused. A North breeze to keep things interesting. Completed the 6.02 mile campus loop in 57:49 for a 9:36 min/mile average pace. Deserted streets remain the norm. Went all British on the box for a slight change. To the gym on Tuesday. Another six miles on Wednesday. A colder Arctic blast heading this way. Mahalo.

December 24, 2014

Dawn Patrol. Christmas Eve Edition. Frozen Face. 20 degrees Fahrenheit (-7 Celsius) with a brutal 15 mph North wind, which made the return trip back to the shack extremely uncomfortable. Layered up from head to toe, even sported tights for this one. Out the door before the sunrise for a standard campus loop. Completed the 5.88 miles in 57:30 for a 9:47 min/mile pace. Today's run was twelve-seconds per mile slower than Monday's run. Best of the 90's on the box. Awesome videos are an added bonus. Christmas off. Mahalo.

December 22, 2014

Dawn Patrol. Awoke to temps in the mid-40s (7 Celsius) and an almost negligible breeze. The streets were deserted and fog-laden from the onset. Layered up for a smooth 5.88 miles around the campus. Completed the loop in 56:30 for a slow, sluggish 9:37 min/mile pace. Started slowly and never felt my full mojo. Solid lap, nonetheless. Fruit Salad Mix on the box. Tuesday to the gym. Mahalo.

December 20, 2104

Dawn Patrol. Cool Runnings. 35 degrees Fahrenheit (1.6 Celsius) and calm. Layered up and headed out for a solid 5.63 miles around the campus. Started strong and kept it going all the way home. Finished the loop in 52:27 for a 9:19 min/mile average pace. "Fastest" average pace since a 9:13 min/mile pace in April, 2014. Maybe it was Blur on the box? Maybe it was the hits of Albuterol pre-run? Regardless, it was good times out there on the trail. Sunday off. Back at it on Monday. Mahalo.

December 17, 2014

Dawn Patrol. Early morning bliss. Awoke to a still, cool morning. Temps in the low 30s (34 degrees Fahrenheit or about 1 degree Celsius) with absolutely no wind with which to contend. The drizzle began to fall around the five-minute mark and never let up. I am on record as stating that there is nothing better than running in the rain. Absolutely lovely running conditions. Felt good from beginning to end. Finished strong. Layered up and completed the 5.64 mile (9.07 km) campus loop in 53:30 for a sub-sonic 9:30 min/mile average pace. Fastest average pace since September. Campus was deserted; no pedestrians on the trail this morning. Continuing to keep the 1990s in rotation on the box. Mahalo.

December 14, 2014

Daybreak. Out the door a bit later than usual for a rare Sunday run. Met with unseasonably warm temps in the mid-50s (12-13 degrees Celsius) and a nice breeze from the south. Hoped for a bit of rain, but it did not pan out. Extended the campus route to Highway 9 for a little change in scenery. Finished the 5.90 miles in 57:44 for a 9:47 min/mile pace. Continued with the 90s music theme this AM. Aloha.

December 11, 2014

Dawn Patrol. Second run of the week after a two-day respite. Cool (44 degrees Fahrenheit) with a slight breeze from the south. Super nice running conditions. Completed the uneventful 5.55 mile campus loop in 53:23 for a 9:37 min/mile average pace. The campus, due to the students being in the home stretch of finals week, was pretty much empty. Deserted road and environs. Blink on the box for that early 2000's feel. Started closer to nine-minute miles and finished slower. Much slower. Friday off; Saturday on the road again. Mahalo.

December 8, 2014

Dawn Patrol. Hit the road after a self-imposed exile this weekend. Marine Layer Fog. Temps in the low 40s with a slight breeze. Long-sleeves, shorts, gloves and a cap. Super running conditions. Another uneventful 5.70 mile campus loop. Down Elm Street to the Lloyd Noble, over to Jenkins and back North. Surreal at times with the blanket of fog. Finished in 55:32 for a 9:45 min/mile average pace. Started relatively slow and ended a bit faster, or not as slow. Back to the 90s Mix on the box. To the gym on Tuesday. Another 10K planned for Wednesday. Mahalo.

December 3, 2014

Dawn Patrol. Cold Running. Deserted Streets. Out the door at the appointed hour for yet another campus turn. Temps in the mid-30s with absolutely no breeze. Fog present in the low-lying areas. A beautiful, still, late-Autumn morning. Waiting for the sun. Layered up with long-sleeves and shorts, gloves and a cap. Started slow. Finished the 5.30 miles in 52:33 for a 9.55 min/mile average pace. 90s Music on the Box. Good times. Aloha.

December 1, 2014

Dawn Patrol. Frozen, frigid wind originating on the Arctic Circle and pummeling me, relentlessly, on this morning's pre-dawn run. Temps in the low 20s with a brutal wind chill in the 15 degree Fahrenheit range (-10 Celsius). Bring something to cover your face. The run was actually pretty manageable until I headed back north some two-miles from the shack. Bone-numbing, eye-watering, freeze-your-ass off wind. Finished the 4.94 mile campus loop in a leisurely 50:23 for a 10:12 min/mile pace. Slow and low that was the tempo, for sure. Deserted streets this morning. It felt good to be out there...in the elements.  Here's to a great month of cold weather running! Cheers.

November 29, 2014

Dawn Patrol. Out the door a bit later than usual; however, I still beat the sunlight before it hit the olive oil. Awoke to relatively cool temps (48 degrees Fahrenheit), but the strong north wind made it seem almost cold. Layered up as if it was a 30 degree morning run and was fine. Completed the 5.17 mile campus loop in 51:19 for a 9:56 min/mile pace. Slow pace with an easy cadence. Went with the Masters of Hip Hop for an undeniable change this AM. A planned respite for Sunday. Monday ushers in a new month. I am definitely looking forward to hitting the pavement. October was a wash due to injury, while November was an exercise in self-control, as I had to limit my miles to recuperate. Mahalo.

November 27, 2014

Daybreak. Out the door a bit later than usual thanks to the Thanksgiving reprieve. Frozen Face. Awoke to 30 degrees Fahrenheit or -1 degrees Celsius depending on your particular point of view. A slight north breeze. Nothing over the top. Just a subtle reminder that it's winter in these parts and that winter and wind make for an uncomfortable combination. Long-sleeves, gloves, skull cap and shorts. The roads were deserted; even the perennial dog walkers were absent this morning. Finished the tried-and-true campus loop (4.91 miles) in a sub-sonic 48:19 and a 9:50 min/mile pace. Nirvana on the box. To the gym Friday; back on the trail Saturday morning. Mahalo.

November 24, 2014

Dawn Patrol. Cold Runnings. 35 degrees Fahrenheit (1.6 degrees Celsius) at 530 am with an almost negligible North wind. Hit the trail in the frigid pre-dawn hours. Long-sleeves and shorts, gloves and a skull cap. 80s punk on the box. Angry Samoans, for example. Dead Kennedys, etc., et. al. Finished the Old School 4.94 mile campus loop in 49.44 minutes for a super-sub-sonic 10:04 min/mile average pace. Hit the Yerba Mate and Albuterol pre-run. Rock and Roll explosion. Mahalo.

November 18, 2014

Dawn Patrol. Another Frozen Face. Norman had 3" of snow over the weekend and temps were in the teens. Today was no different, as temps were in the low 20s yet again, with a slight North breeze with which to contend. Out the door before the sunlight hit the olive oil. Multi-layered bliss from head to toe. Ice was still prevalent on the streets and sidewalks. Super sub-sonic pace of 10:15 min/mile, while finishing the 4.57 miles in 46:49. RHCP on the box. Good times. Lift on Wednesday and back out on the trail on Thursday. Mahalo.

November 13, 2014

Dawn Patrol. Frozen Face. Temps in the low 20s Fahrenheit (22F) for a frigid -6 Celsius. There was a strong North wind, as well, which definitely made it feel colder and slowed me down on the return leg of the trip. Layered up like a professional and hit the trail for a no-nonsense four-mile campus loop. Finished the 4.31 mile run in 44:10 for a 10:!4 min/mile pace. Right shin issue persists: it still feels funky and may go sideways at the slightest provocation, i.e., putting miles on it.  Pearl Jam on the box, yet again. Lifted on Wednesday. Another day of lifting tomorrow, Friday, and back on the road Saturday AM. Aloha.

November 10, 2014

Dawn Patrol. Took another week off to nurse a horrible upper respiratory infection that hit me last Tuesday. With two runs in the last 34 calendar days, it has been one of the worst months for running (or lack thereof) in my glorious career. Damn. This morning's run will most likely be the last decent morning for running in the ten-days or so, as the much-anticipated Arctic Vortex will be sweeping down the plains and undoubtedly freeze everyone and everything it touches.  Low temps and high winds make for interesting running. Hit the trail this morning at the appointed hour for a slow and low 5.15 mile campus loop. Finished the sub-sonic run in 50:49 for a 9:52 min/mile pace. Felt good in the long-sleeves, cap and lightweight gloves, even though the temps were only in the low 50s. Pearl Jam on the box, just like the old days. Mahalo.

November 3, 2014

Dawn Patrol. Finally coming off of the IR after what seemed liked an eternity. A month of downtime due to two very distinct and debilitating injuries. Shin splints (right anterior tibialis) began the ordeal in early October, while another unrelated lower lumbar event kept me out of the game for the past couple of weeks. Once again I feel like the back injury occurred in the weight room. Thank goodness for Mobic. Anyhow, it felt good to get back on the trail this morning. Morning temps in the mid-50s with a gale-force wind out of the south with which to contend. Long-sleeves and shorts. Hit the road at the appointed hour for a nice and easy four-mile loop through familiar territory. Finished the 4.26 miles in 43:03 for a 10:07 min/mile pace. Spartacus redux on the box. Chest and back tomorrow. Another four on Wednesday. Will slowly build the mileage back to the 25 miles per week range by the end of the year. Mahalo.

October 6, 2014

Dawn Patrol. Out the door to a post-thunderstorm dawn. Marine layer fog blanketing the lowlands. Cool like the other side of the pillow.  Slow and low that was the tempo. Wrapped up the 4.89 mile campus loop in 48:17 for a 9:53 min/mile pace. New Jams Mix on the box. Right shin soreness post-run. Lingering throughout the day. Will attempt to reconcile with Pinot Noir before Wednesday's planned six. Will not run until resolved. Tuesday weights. Aloha.

October 4, 2014

Dawn Patrol. Awoke to temps in the low 40s (6 Celsius), so I broke out the long-sleeves, cap and gloves for a beautiful Autumn run. Extended the route to get to double digits: North to Robinson and the Legacy Trail junction, South through campus and past Highway 9, then headed back North to the house. It was a slow, methodical 10.32 miles (16 km) through familiar territory. Finished the loop in 1:48:52 for a 10:33 min/mile pace. Strong finish. Multi-Cultural Love Muffin Mix on the box. Lifted on Friday: chest and tricep. Finished the week with four quality runs (26 miles) and two solid workouts. Sunday rest. Monday it starts yet again. Mahalo.

October 2, 2014

Dawn Patrol. Another mid-week back-to-back. Hot and humid, post-thunderstorm run. The streets were still slick and there were puddles in the low-lying areas. Hit the trail at six bells for an uneventful 4.90 miles around the campus. Finished the loop in 47:24 for a slowish 9:41 min/mile pace. Eight-seconds per mile slower than yesterday's run over the same territory. Spartacus Redux Mix on the box to get me through the rough patches. Lifting on Friday. Ten-miles planned for Saturday. Temps may be in the low-40s. Mahalo.

October 1, 2014

Dawn Patrol. Ushered in a new month and a new week of running with temps in the low 70s and a humidity percentage that was off the chart. The streets were deserted this morning. Sweated through a pedestrian 4.86 miles in a subsonic 46:27 for a 9:33 min/mile pace. No complaints. Masters of Hip Hop on the box for S and G's. Will lace up the sneakers for another run tomorrow. Mid-week back-to-backs make for manageable long-runs on the weekend. Aloha.

September 29, 2014

Dawn Patrol. Closed out the month of September with a super suave 10k campus loop. Weather was absolutely beautiful: temps in the low 60s and a slight breeze out of the south. Ran a bit slower than previous loops, but finished strong. 6.05 miles in 59:39 for a 9:51 min/mile average pace. Spartacus Redux Mix back on the box. Heavy on the Grunge Masters Collection. September proved to be a good month of runs: logged 90 miles on 15 days of running. Both mileage and number of runs were up from August. Will undoubtedly break 100 miles in October. Tuesday lift. Mahalo.

September 27, 2014

Dawn Patrol. Saturday morning bliss. Out the door to cool temps and low humidity. Slow, methodical extended run. Back to short-sleeves with temps in the mid-60s. Started super laid back, fighting the urge to speed up, and finished right where I needed to be. Clocked the 8.72 mile campus loop in 1:31:45 for a leisurely 10:31 min/mile pace. North to Robinson and the comfort of the Legacy Trail, down Jenkins to the far Southern boundary and then back North through the South Greek to the shack. Rage Against the Machine on the box to get me through. Sunday off. It begins again on Monday.

September 25, 2014

Dawn Patrol. Had an impromptu day off on Wednesday. Simply depleted. Weights, running, alcohol, etc. Deferred until this morning and a super cool (55 degrees Fahrenheit or 13 degrees Celsius) start to the morning. Autumn looms (official start to autumn in the Northern Hemisphere was September 22nd.) The most desirable running conditions in this part of the world will occur over the next month and change. Absolutely beautiful. Long-sleeves and shorts rule the day. Out the door at the appointed hour for a super tranquilo almost-six-mile campus loop. Finished the 5.94 mile loop in 58:01 for a subsonic 9:48 min/mile pace. It was a great run. Spartacus Redux Mix on the box. Chest and Tri Friday AM. A ten-mile long run planned for Saturday. Salud.

September 22, 2014

Dawn Patrol. Solid early AM campus loop. Stepped out to an ultra-cool 53 degrees Fahrenheit. Autumn commenced today in the Northern Hemisphere and it definitely showed. Long-sleeves and shorts with Spartacus Redux Mix on the box. Finished the 4.90 run in 48:05 for a subsonic 9:49 min/mile average pace. Started slowly and finished with purpose. Weight is down below 200 lb. (199 lb.) for the first time since March, 2014. Clean living, Holmes. Clean living. Tuesday lift; Wednesday six miles on the trail. Aloha.

September 20, 2014

Dawn Patrol. Saturday long run bliss. Extended the boundary once again this morning. North to Robinson, Legacy Trail south to Highway 9 and back home. Temps were hot and the humidity was brutal. Started and finished with a slow and methodical approach. 9.02 miles in 1:32:52 for a 10:18 min/mile pace. Great run. Felt like I could have done another five miles. Rock and Roll Explosion Mix on the box. Ten miles planned for next weekend's long run. Monday it starts up again. Mahalo.

September 18, 2014

Dawn Patrol. A 5k Fun Run for the third run of the week is good work if you can get it. Hit the trail a bit later than usual and hit it a bit faster, as well. Finished the 3.30 mile campus short loop in 29:48 for a blistering 9:02 min/mile average pace. Temps were back in the mid-70s with big humidity. Felt decent from start to finish. Started slowly and then picked up the pace to log mile three at 8:32 minutes. (Probably one of my fastest miles in years.) Generation X Grunge Master Mix on the box. Lift Friday. Nine miles for Saturday AM. Aloha.

September 16, 2014

Dawn Patrol. Although I was scheduled for a power lifting session this AM, I decided to get a run in rather than head to the gym. A rare Monday-Tuesday back-to-back. Temps returned to the low-70's with a brutal humidity. Low-lying fog at times. Picked up the pace a bit. Finished the 4.90 mile campus loop in 46:12 for a blistering 9:26 min/mile pace. Had a solid mix of the 80's and 90s (Fruit Salad Mix, Vol. IV) on the box. Definitely to the gym mañana for a Conan-esque weight lifting session. (Sarcasm is hard on this thing.) Thursday back out on the road. Aloha.

September 15, 2014

Dawn Patrol. Another week of running commences. Temps back up in the high-60s this morning. High humidity. Felt good getting on the road and sweating out this weekend's excess. Finished the 5.30 campus loop in 51:38 for a 9:45 min/mile average pace. RHCP on the box. Dropped 7 lbs in the last month due to healthy food choices and a solid exercise regimen. Gone are the days when I could eat whatever the hell I wanted just because I ran 25 miles a week. Feeling lighter out on the trail. Good times. And Mahalo.

September 13, 2014

Dawn Patrol. Game Day edition. Pulled out the long-sleeves for an Autumn-like eight-miler around campus. Temps in the mid-40s with a brisk North breeze. Coolest run since last Spring. Spent 1:21:20 covering 8.26 miles for a 9:50 min/mile pace. There was a lot of action around campus, as the Tennessee Volunteers were in town. A few dedicated tailgaters were setting up tents at 600 am. Overall, it was a solid run that included the Legacy Trail spur, as well as the South Campus boundary. Spartacus Redux Mix on the box. Sunday off. Monday kicks off another week: 6-lift-6-lift-4-8-rest. Mahalo.

September 11, 2014

Dawn Patrol. Cool running with temps in the mid-60s and a nice breeze out of the east. Out the door for a 5k fun run for S and Gs. Finished the 3.31 campus loop in 31:38 for a 9:34 min/mile pace. Grunge Master Gen X Mix on the box. Long live the 1990s tribute. Back and Bi on Wednesday; Chest and Tri Friday. Eight miles planned for Game Day Saturday. Will put me over 20 miles for the week. The gradual build continues. Mahalo. 

September 9, 2014

Dawn Patrol. Awoke ready to run! Switched run-lift days and hit the road for a rare mid-week back-to-back. Completed the 4.90 mile campus loop in 49:47 for another subsonic 10:10 min/mile pace. Slower than yesterday's run by a handful of seconds. Felt slow from the onset. Humidity was brutal, but temps were in the low 70s. A solid run considering how much bourbon was consumed the night before. Spartacus Redux Mix on the box, per custom. Hundreds of the best songs ever performed may get old one day, but we are nowhere near that at this stage of the game. Lift for sure on Wednesday. Aloha.

September 8, 2014

Dawn Patrol. Early AM Monday run through familiar territory. The cool and refreshing cold front temps from last Saturday have disappeared. 70 degrees at 530 am with 100% humidity. No wind. Tweaked the route a bit at the onset for a change of pace. It's interesting how one gets used to the landscape in the blackness of the witching hours, and any change in routine is met by uncertainty and clumsiness. Finished the amended 5.78 mile campus loop in a subsonic 57:28 for a 9:56 average min/mile pace. Spartacus Redux Mix on the box. One of these days I'll splurge for a pair of sports earbuds that won't drive me crazy. Lift on Tuesday. Six on Wednesday. Mahalo.

September 6, 2014

Dawn Patrol. Saturday AM runs are my favorite. Awoke to a steady drizzle and a cool 64 degrees. Absolutely beautiful conditions. Headed North to meet up with the Legacy Trail at Robinson Ave. and then took a Southern tack to the edge of campus before turning back home. Solid. Took my time and enjoyed the rain and Spartacus Redux Mix. Finished the 7.57 mile campus loop in 1:16:06 for an average pace of 10:03 min/mile. A Sunday respite, followed by kicking off another week of fun on Monday. Mahalo.

September 4, 2014

Dawn Patrol. The "hot and humid" description of these early AM runs is becoming monotonous. As is sweating through them morning after morning. Thursday's almost five miles was no exception. High temps and high humidity ruled the run. Started a bit later than usual, so I had to shorten the route by a mile. Completed the 4.92 mile campus loop in 48:27 for a 9:50 min/mile average pace. Spartacus Redux Mix on the box, per recent custom. Planning on eight miles Saturday morning. An impending cold front could make the run quite enjoyable...and wet. Developing.

September 2, 2014

Dawn Patrol. Another week and another month kicked off this AM. Finished August averaging around 20-miles per week. Will increase some in September. Hot and humid, of course, with a strong thunderstorm brewing on the horizon that brought a bit of wind. Out the door before the dawn. Completed the standard 5.98 mile loop in 1:00:08 for a 10:03 min/mile average pace. Solid pace throughout, yet felt depleted around the fourth mile. Calorie and carb intake have been down these past couple of weeks in a concerted effort to shed a few (15) pounds as we move into Autumn. Spartacus Redux Mix on the box with a nice fruit salad mix of the good shit. Back and bi on Wednesday, with another six planned for Thursday. Mahalo.

August 30, 2014

Dawn Patrol. Another back-to-back to round out the week.  Awoke to a very comfortable 68 degrees as the sun hit the olive oil this AM. Hit the road an hour later than protocol generally demands, so I was able to wear my shades for better roadway vision. Sweet. Today marked the inauguration of my 7th season football here in Norman. I really enjoy game day runs, as the vibe is always proper. Completed the 5.75 mile campus loop in 56:11 for a 9:46 min/mile average pace. Spartacus Redux Mix on the box...RHCP receiving prominent placement.

August 29, 2014

Dawn Patrol. A relatively cool run this AM (66 degrees Fahrenheit), although the humidity was a sticky 100%, thanks to an early thunderstorm that passed through the area. Finished slow due to running stadium steps, but it was definitely worth it. Completed the 5.04 mile campus loop in 52:02 for a 10:19 min/mile pace. Will get out tomorrow AM for a game day run through the campus to inaugurate the 2014 Sooner Football season. Had the Spartacus Redux Mix on the box with a Nirvana-ladened set to get me through. Solid. Another seven or so mañana for S and Gs. Mahalo.

August 27, 2014

Dawn Patrol. 73 degrees Fahrenheit with relative humidity of 83%. Hot and humid goes without saying. Bonked at mile 3.5 due to an acute carbohydrate deficiency. Went from 9:40 minute miles to 11:00 minute miles. Managed to finish the 6.02 mile campus loop in 1:03:46 for an average pace of 10:36 min/mile. 

August 25, 2014

Dawn Patrol. Another week of running kicked off in the early morning hours. It's been a solid month of post-vacation runs. Extremely hot and humid once again. Felt depleted and drained around mile three. Bumped up the maintenance run from five to six miles and will visit bumping it up to seven miles in October. Finished the 6.02 mile campus loop in 1:02:37 for an average pace of 10:24. "Slow and low that is the tempo." Tuesday back and bi. Another six-miles on Wednesday. Mahalo.

August 23, 2014

Dawn Patrol. Brought the week to an end with another Thursday respite, followed by a standard chest and tri workout on Friday. Out the door early Saturday morning for an extended campus loop. Heat and humidity continue to be powerful forces in these parts, with temps during the day over 100 degrees Fahrenheit (38 Celsius). Temp this morning was 78 degrees and the humidity a brutal 90%. Anyhow, enough meteorology. Extended the North segment to Robinson, then taking the Legacy Trail South to Lindsay. I headed South to the gravel and grass campus boundary at Highway 9. Finished the 7.47 mile loop in 1:16:52 for a 10:17 min/mile average pace. Spartacus Redux Mix on the box. Shuffling through the good stuff. I also started charting my diet and calorie consumption with myfitnesspal this week. Good times. Tentative schedule for next week: Mon-Wed-Thurs-Sat runs; Tues-Fri weights. Mahalo.

August 20, 2014

Dawn Patrol. August continues to prove to be a very warm and humid month for early AM runs. Temps consistently in the mid to high-70s with humidity running 80% and higher. Very little, if any, breeze. This morning's five and change was no exception. Started slow and finished relatively strong. Completed the 5.21 mile campus loop in 51:07 for a 9:49 min/mile average pace. Spartacus Redux Mix continues to provide musical diversion. A rare back-to-back scheduled for Thursday. Friday to the gym for the standard chest and tri workout if things go as planned. Eight miles scheduled for Saturday. Aloha.

August 18, 2014

Dawn Patrol. The heat and humidity continue to be a drag. Temps in the high 70s this morning, while the humidity was a brutal 90%. Started down the west boundary and returned north on the eastern perimeter for a bit of a change. (Technically known as the "reverse loop" in this author's parlance.) Finished the 4.94 mile campus loop in 48:15 for a 9:46 min/mile average pace. Started strong with a couple of sub-9:20 miles. The heat and humidity began to slow me down at mile three. Another run with the Spartacus Redux Mix on the box. Good times. Back and Bi mañana. Six on tap for Wednesday. Mahalo.

August 16, 2014

Dawn Patrol. Hot (76 degrees) and humid (85%) conditions to start the day. A solid Saturday AM run after weights on Friday and an impromptu Thursday off. Extended campus loop to the Highway 9 boundary for 6.39 miles in 1:03:25 and a 9:56 min/mile pace. Slow and methodical throughout. The strong finish up Elm Street was nice, as it reminded me that I still have another gear. Brought the ear buds out of retirement for a bit of musical entertainment: the tried and true Spartacus Redux Mix on the box to help get me through. Sunday off. Aloha.

August 13, 2014

Dawn Patrol. 68 degrees with 78% humidity to begin the day. Early morning run through familiar territory. Finished the rather predictable 5.26 mile campus loop in 52:11 for a 9:56 min/mile pace. Thinking about tweaking the loop for S and G's in the near future. The surface changes (grass, asphalt and concrete) are fine; however, it can become rather mundane after months and then years of basically the same scenery. Looping the campus is nice though...Lift tomorrow and then back on the road for a short run Friday and an early Saturday run to close out another week of workouts. Mahalo.

August 11, 2014

Dawn Patrol. Another warm and humid run which began before the sun crept over the Eastern horizon. Temps in the high 70s with humidity in the 80 percentile range. All the more reason to rock a long-sleeved Dri-Fit. Took it slow and low after last Friday's uncomfortable leg cramp/seize. Finished the standard 5.35 mile campus loop in a languid 54:03 for a 10:06 min/mile pace. No issues with the calf. Tuesday to the gym for another classic back and bi session. Six miles on Wednesday. Cheers.

August 8, 2014

Dawn Patrol. Out the door and met by the dynamic duo of 78 degrees and 100% humidity. Tough running. Right calf cramp hit around two miles into the thick of the run. Seized with no advanced warning. I stretched it out at the water stop; however, it was slow and painful going afterwards. Finished the 5.39 campus loop in 56.57 for a 10:34 min/mile average pace. Solid run in spite of the calf cramp. Saturday and Sunday off after a good week of running and lifting. Cheers.

August 6, 2014

Dawn Patrol. Another hot and brutally humid early morning run: 74 degrees Fahrenheit (23 degrees Celsius) with 90% relative humidity to start the day. Wine-soaked recovery. Hit the pavement with a slow, methodical cadence. Completed an abridged campus loop (4.70 miles) in 47:01 for a 10:01 min/mile pace. Completed the standard chest and tri workout on Tuesday. Return to the gym on Thursday, followed by back-to-back runs Friday and Saturday. Another full week is taking shape. Cheers.

August 4, 2014

Dawn Patrol. Out the door prior to the sunlight hitting the olive oil. 68 degrees Fahrenheit with 88% humidity at the start. Finished the 5.34 mile campus loop in 53:14 for a 9:58 min/mile pace. Started and finished with a solid pace. Chest and Tri workout scheduled for Tuesday; six miles on Wednesday. Another week begins! Mahalo.

August 2, 2014

Dawn Patrol. A beautiful Saturday morning run to start the month of August. Temps in the low 60s with 100% humidity. Inaugurated the newest incarnation of the NB1260v4, as well. Finished the 6.41 mile campus loop in 1:03:19 for a 9:53 min/mile pace. Started a bit faster than this week's other runs and settled into a nice, easy groove. By far the best run of the week, as I'm getting my legs back, new shoes and all. Still a bit sore from lifting this week. It feels good to be back in the game after my customary summer respite. Sunday off, then runs Mon-Wed-Fri-Sat with gym days Tues-Thurs. Aloha.

July 30, 2014

Dawn Patrol. The Rain Song. Light rain throughout the run. Deserted streets. Temps in the low 70s. Another slow and methodical campus run. Finished the 5.69 mile loop in 58.58 in 10.22 min/mile. Chest and Tri on Tuesday AM. Back and Bi on Thursday. Cheers.

July 28, 2014

Dawn Patrol. Back at it again after almost three weeks of downtime. Previous run was on July 9, 2014 at the Villa Olimpica in Tegucigalpa, Honduras. From there we moved on to the North Coast and Roatán for a couple of weeks. I wisely decided to eat and drink everything in sight, so now I must contend with weighing in at 207 lbs. (My fighting weight has historically been in the low to mid-190s.) Today ushered in yet another incarnation of the "post-holiday period of intense dedication." Hopefully, this will last until Christmas. Slow and low this morning. Completed the five-mile (5.03) campus loop in 52:23 for a 10:25 mile/minute average pace. Slow, even by my standards. Weather was a bearable 68 degrees Fahrenheit with the humidity in the 80% range. Moving forward, Mon-Wed-Fri and Sat will be running days, while Tues and Thurs will be gym days. Sunday off to recuperate. This, as usual, should be fun. Mahalo.

July 9, 2014

Dawn Patrol. Villa Olimpica, Tegucigalpa. Four miles under sunny AM skies. Next year I will bring long-sleeves for the morning runs, as it is a bit cool. Still amazed at the devoted contingent of runners and walkers who are on the track at 530 AM every single day. Good times. Enjoyed hitting the track with Chilo. Reminded me of the old times, when it was a Sunday ritual, followed by coffee and pan con frijoles at Espresso Americano. Solid.

July 8, 2014

Dawn Patrol. Villa Olimpica. Back-to-back days at the track: walked a mile and then had a fast four miles. Weather was cool and overcast. A slight breeze kept things cool. Solid

July 7, 2014

Dawn Patrol. Villa Olimpica, Tegucigalpa. Four miles, or 16 laps around the track. Sun was out early this morning.  Uneventful.

July 4, 2014

Dawn Patrol. A rare back-to-back. Another overcast morning with a full contingent of early risers on the track.  Four miles and another mile walking while bullshitting with Chilo. Good times.  Effortless. Finally getting used to the altitude.

July 3, 2014

Dawn Patrol. Villa Olimpica, Tegucigalpa. Another four miles under gray and overcast skies. Drizzle early on. Good times with Chilo.  The track was crowded, per custom.

July 1, 2014

Dawn Patrol. Tegucigalpa, Honduras. Another cool and overcast morning in the capital. Amazing how many people are at the track getting it done at 530 am. Another four easy miles to start the day.

June 30, 2014

Dawn Patrol. Tegucigalpa, Honduras. Up at dawn and headed to the Villa Olimpica for four miles around the track. Temps were cool and there was a nice early AM mist in the air.

June 26, 2014

Dawn Patrol. Out the door a bit later than usual, coupled with an early meeting, meant that this morning's run had to be cut short a bit. Hot and incredibly humid, yet again. A solid short campus loop without H2O stop. Started strong and dropped off a bit towards the end, per recent custom. Finished 4.27 miles in 40:56 for a 9:36 min/miles average pace. Back to back looms.

June 24, 2014

Dawn Patrol. Another hot and humid run through familiar territory. First run since last Thursday. Taking some time off these past couple of weeks has been nice and pretty much par for the course in this, the early part of the summer. Started strong and then the heat and humidity caught up with me around mile three: there was a full one-minute difference between the first and sixth mile times. Finished the 5.76 miles in 56:57 for a 9:53 min/mile pace. H2O break at the mid-point.

June 19, 2014

Dawn Patrol. Another slow and methodical run around the campus. It was hot and humid at the onset. Started strong and then was drenched around mile two as a massive thunderstorm rolled into town. Times significantly slowed after the rain started, but running in the rain is never a bad thing...unless, of course, there is lightening. Today was lightening-free, thankfully. Finished a short 4.68 mile loop in 46:51 for a 10:01 min/mile pace. Friday off.

June 17, 2018

Dawn Patrol. Out the door this morning after taking a week off. A week of downtime, World Cup games and wine. Felt the heat and humidity. Started strong, yet finished slow and depleted. Finished the 5.02 campus loop in 50:05 for a 9:59 min/mile pace. Wednesday off. Feels good to get back on the road again.

June 9, 2014

Dawn Patrol. Major thunderstorms on Saturday and Sunday kept me off the road. Thunder and lightening woke me today. Thought about blowing it off, but instead got ripped to the tits on coffee and waited for the heavy weather to pass. Did head out in a steady, unrelenting drizzle. Hit the trail at the appointed hour with cool temps (mid-60s) and a slight breeze. Finished the 5.23 miles in 52:04 for a 9:58 min/mile pace. Slow going for the majority of the run. May or may not attempt a back-to back mañana...

June 6, 2014

Dawn Patrol. An incredibly warm and humid morning gave way to a torrential downpour 3.5 miles into this morning's run. Soaked. But it was definitely cool and refreshing. It was also beautiful and somewhat scary with the lightening striking in the vicinity, but nothing over the top.  Finished the 5.22 miles around the campus in 50 minutes and change for a 10:00 min/mile pace.  The Runkeeper app jacked my distance and I'm not in the mood to enter it manually. I may run either Saturday or Sunday. Aloha.

June 4, 2014

Dawn Patrol. Out the door at the appointed time for yet another five-mile loop around the campus. It was 72 degrees when I hit the road. A hot and humid run ensued. Will undoubtedly begin incorporating a water stop at the park around mile three. I simply cannot fathom how people run at 300 pm with the temps in the high 90s or even higher. Amazing. Anyhow, no bowel issues or anecdotes to share today. Completed the run (5.13 miles) in 50:22 for a 9:49 min/mile average pace and without complications. Will get back out on the trail mañana for a back-to-back. Good times.

June 2, 2014

Dawn Patrol. Awoke to a steady drizzle. Unrelenting, in fact. Stepped out to the rain, as we all know this type of thing will be a luxury in a month or so. The thought of not running never crossed my mind. Soaked. All things were going well until the sudden urge to defecate hit me yet again around mile three. Mother of Jesus. It's not the first time. I toughed it out and then finally exploded in my neighbors' yard a mere 20 yards from my front door. You have not lived until you have squatted in your neighbors' bushes and taken an explosive shit at 630 in the morning...in the pouring rain. Never had a chance of making it into the house (mine, not theirs). I'll be running with a paper towel tucked in my waistband from here on out. Anyhow, I was drenched and tired and sick and tired of stressing about not having a place to take a shit. Fuck it. All for 5.01 rain-soaked miles in 49:44 and a 9:55 min/mile pace. Wednesday-Thursday looms. Tuesday off. Aloha.

May 31, 2014

Dawn Patrol. Saturday morning. Marine Layer Fog enveloping the countryside. Temps in the mid-60s with a nice bit of humidity with which to contend. Started slow on creaky knees. By mile two things were looking good and then serious Bowel-Related Issues (BRI) forced an unplanned pit stop at Reeves Park. Luckily, the restrooms were open and...gulp...there was toilet paper, which, in the scheme of things, is a minor miracle. On a side note, stressing about where to take a massive shit while running is one of the most disturbing feelings a person can have. There are few opportunities in life to experience fear and loathing on this level. Slow Ride: 6.32 miles in 1:02:54 for a 9:57 min/mile. Fun, fun.

May 29, 2014

Dawn Patrol. Beat the sun this AM for another back to back. Summer schedule in affect with Mon-Wed-Thu-Sat runs to become the norm. Tuesday and Friday are gym days. Started extremely slow and stiff, especially in the knees. Time for new shoes, if experience is worth anything. Revisited the Flood Route for giggles and a change of scenery: 5.24 miles in 51:06 for an average 9:45 min/mile pace. Finished relatively strong. A planned eight miles for Saturday AM. Mahalo.

May 28, 2014

Dawn Patrol. Out the door in the blue pre-dawn haze. A solid 6.05 miles around the campus in 57:30. Average pace 9:30 min/mile. Temps in the mid-60s with a spot of humidity. Started slowly and then picked up the pace towards the end. No worries. Summer is definitely on the brink. The humidity and temps will continue to increase moving forward. Another six on tap for Thursday. Aloha.

May 26, 2014

Dawn Patrol. Back on the home front after some time on the road. Out the door with the sunlight hitting the olive oil. Campus loop with a rare southern extension to Highway 9. Completed 6.14 miles in 1:00:24 for a 9:50 min/mile pace. Temps continue to be manageable: 67 degrees Fahrenheit with a slight breeze and some serious humidity. Good times.

May 23, 2014

Chicago. Early morning run along the shores of Lake Michigan. Amazing trail system that runs along the lake. Beautiful spring day: cool, no humidity and a steady breeze off the lake.  Headed south from Grant Park, past Soldier Field and the United Airlines Center and returned for a solid 7.12 miles.  Pace was slower than usual, as my head was on a swivel and I was geeking out at all of the amazing sights. Finished in 1:11:25 for a 10:02 min/mile pace. Good times.

May 20, 2014

Dawn Patrol. A week off to recuperate a sore and strained lower back. No worries, other than a chronically delicate back that dislikes heavy lifting, moving furniture and otherwise overextending my 45-year old frame. Out the door at the appointed time. 6.01 miles around the campus, per custom. Hot and humid from the onset. Consistent pace throughout. Overall, 57:12 minutes for a 9:31 min/mile pace. Wednesday off. Back in the game Thursday.

May 13, 2014

Dawn Patrol. A rare back-to-back. Cold Front in effect. North winds gusting to 20 mph with temps in the mid-40s. Took advantage of the weather because in a couple of months I will be yearning for mornings like this one. Broke out the long-sleeves, cap and gloves for this one. Tight and slow at the onset.  6.02 campus loop in 57:34 for a par-for-the-course 9:33 min/mile pace. Finished strong. Cheers.

May 12, 2014

Dawn Patrol. Blew off the planned weekend runs for no good reason at all. Sloth Master. Wine Master. Awoke re-energized and ready to hit the road this morning. Headed out into the pre-thunderstorm dawn for a 5.69 mile run around the campus. Light mist, temps in the mid-60s, high humidity and a brisk South wind. Slower than usual with stiff legs at the onset. Finished in 54:53 for a 9:39 min/mile pace. Altered the route at the end and came up a bit short of six miles. Will get out tomorrow for six, as a cold front arrived this morning and temps should be in the mid-40s. Mahalo.

May 9, 2014

Dawn Patrol. Cool breeze, temps in the low 60s, isolated pockets of fog and bouts of humidity. Shorts and short sleeves. Competed for the slowest run of the week. Out the door a bit earlier than usual. 48:22 for the five mile loop for a 9:35 min/mile pace around the campus. No complaints. Planning on an extended campus loop mañana. Have a nice weekend. Aloha.

May 7, 2014

Dawn Patrol. Out the door at the appointed hour for the go-to five-mile maintenance run. Campus-centric, reverse loop and sans headphones until further notice. Bread and butter. Finished the 5.05 miles in 47:27 for a 9:24 min/mile pace.  A mere ten seconds per mile faster than Monday's run covering the same territory.  Conditions are beautiful: mid-60s with bearable humidity and a trace of a breeze. More of the same planned for Friday. Cheers.

May 5, 2014

Dawn Patrol. Took a week off to rest and recharge. First run of the summer season. Reverse loop until winter for a change of pace and scenery. Sans headphones. Completed the 5.05 mile loop in 48:19 for a relatively slow 9:38 min/mile pace. Temps in the mid-60s with light and variable winds. Perfect running conditions.

April 27, 2014

OKC Memorial Marathon. Dawn Patrol. In the corral at 540 am, per custom. Rain, lightening, high winds, fear and locust. The race was postponed for almost three hours, finally kicking off at the crack of 830 am. Worked the long-sleeves for this one: temps started in the mid-60s and felt cooler with the constant rain; however, once the storms passed things heated up quickly. Total run activity per Runkeeper has the route at 13.46 miles completed in 2:11:12 for a 9:45 min/mile pace.  Official race results pending. Spartacus Redux Mix on the box. Ditched the earbuds at mile ten for a change of pace. Overall, it was a solid morning and yet another good running experience.

April 23, 2014

Dawn Patrol. Managed the rare back-to-back with this morning's run. Solid. Weather was nice: temps in the low 60s with almost no wind with which to contend. Finished the 5.04 campus loop in 47:59 for a slower than usual 9:31 min/mile pace. Retro-Fitted Spunk Mix for accompaniment, with the RHCPs getting prominent placement. Thursday will be an off day--no run, no weights. A planned six for Friday and a 13-miler scheduled for Sunday. Weather concerns loom for Sunday's festivities. Cheers.

April 22, 2014

Dawn Patrol. Marine Layer Fog. Actually saw a handful of runners out on the trail this AM. Most likely due to the warmer temps. Out the door with temps in the high 50s and the winds light and variable. Shorts and long-sleeves. A drug helmet. No gloves. Finished the 6.03 campus loop in 55:33 for a 9:13 min/mile pace. Shake and Bake Cake Mix on the box. Old favorites and new jams to get me through. Another fine Chicken Man Records release. Will attempt another maintenance run Wednesday. Back to backs are good for the soul. Mahalo.

April 18, 2014

Dawn Patrol. Skinny Lizard Mix on the box. Out the door at the customary time for a routine maintenance run. The weather was cooperative: temps in the low 40s with a bit of a breeze out of the South. Finished the 5.96 mile campus loop in 55:47 for a 9:22 min/mile pace.  Saturday off, with a ten-mile long run scheduled for Sunday.

April 16, 2014

Dawn Patrol. Another week of training commenced this morning at the appointed time. Felt stiff at the onset. Solid run with extremely favorable conditions: temps in the mid-40s with a slight breeze out of the South. I had to turn off the GPS due to Ms. Runkeeper spotting me two six-minute miles right out of the gate. Such is technology, I suppose. Finished the 5.03 mile campus loop in an estimated 47:22 for a 9:24 min/mile pace. Fruit Salad Mix on the box. No complaints. Tomorrow off and a planned six on Friday. Ten on Sunday. 21 miles for the week. Aloha.

April 13, 2014

Dawn Patrol. A rare Sunday morning run. Weather was beautifully mild--temps in the low 60s--with a strong South wind and 100% humidity. A soft drizzle helped cool things down. Ran in shorts and short-sleeves for the second time this week. Finished the planned eight miles and change (8.05) in 1:15:51 for a 9:40 min/mile pace. Purposefully slower per Higdon's training regiment. Mixed Fruit Mix on the box. The Ramones seemed to get prominent placement this morning. Monday and Tuesday off. Wednesday, Thursday, Saturday runs, with a ten mile long run planned for Saturday. OKC Memorial Marathon is two weeks out.

April 11, 2014

Dawn Patrol. Another beautiful Spring morning. Temps in the low 60s with no wind. Humid, yet bearable. Short-sleeves and shorts for the first time in a while. Coolio. Finished the 5.95 mile campus loop in 53:39 for a 9:01 min/mile average pace. Felt stronger and lighter than Wednesday's run. Fruit Salad Mix on the box. Will angle for eight miles tomorrow, Saturday. The OKC Memorial 13.1 is two-weeks out. Will get another double-digit run in the books prior. No complaints at this point. Cheers.

April 9, 2014

Dawn Patrol. The weather has changed once again. Cool temps with highs in the low 50s made for an excellent early morning campus loop. Long-sleeves and shorts. Changing phones has shaved .10 miles off the route for some reason: what had been a 6.05 loop now clocks in at 5.95. Finished the run in a slowish 56:19 for a 9:28 min/mile pace. Actually felt slow and stiff from the onset. Blink 182 on the box. Another six on Friday.

April 6, 2014

Red Bud Classic 10k. Drizzle throughout with temps in the high 40s. Solid run. Not as crowded as in past years, as the weather was dreary and overcast from the onset. The Doctor and I held our own. Finished in 56:05 for a 8:49 min/ mile pace. Spartacus Remix on the box. Remains a nice tune-up for the OKC Memorial Marathon in three weeks.

April 4, 2014

Dawn Patrol. Winter returned. Temp in the low 30's with a windchill in the upper 20's. North wind for the trip back home. Layered up for this one. Completed the 6.05 mile campus loop in 54.55 for a 9:05 min/mile pace. Felt thick and tight throughout the run, most likely due to last night's wine consumption. Captain Crab Bake Mix on the box. Shit be good for the soul. Saturday off. Hash Bud Classic 10k on Sunday afternoon. Weather looks cold and dreary. Cheers.

April 2, 2014

Dawn Patrol. April's inaugural run. Temps were in the low 60s with 100% humidity. Winds were calm, almost negligible. May have finally turned the corner on Winter. Feels nice to run in shorts and long-sleeves. Finished the standard 6.04 campus loop in 53:18 for a 8:49 min/mile pace. Two consecutive runs with a sub-9:00 min/mile pace has not been accomplished in a very long time. Masters of Mojo Covert Mix on the box. Aloha. 

March 31, 2014

Dawn Patrol. Resuming my schedule after taking a couple of days off. Finished the month with a solid five mile loop around campus. Knocked it out in 46:15 for a 9:08 min/mile pace. Shorts and long-sleeves, no gloves or heavy thermals for the first time in months. Thunderstorm blew in at mile three: rain, lightening and a strong south wind to make things interesting on the way home. The Tragically Hip on the box. Weights Tuesday, six miles on Wednesday and weights on Thursday. Hash Bud Classic set for Sunday. 10k for S and G's with the Doctor. Should be fun if history is a reliable guide. Cheers.

March 26, 2014

Dawn Patrol. Temps were a bit warmer this AM; however, a brutal South wind made for a tough start.  Got out of the gate strong and felt good the entire six miles. Finished the six and change campus loop in 53:53 for a sub-nine 8:56 min/mile pace. Another Tragically Hip infused run. Solid. Thursday off.

March 24, 2014

Dawn Patrol. Initiating yet another week of training. Out the door at about the normal time. Six and change seems to be my baseline. A bit faster this AM. Layered up due to temps right at freezing and a mighty North wind with which to contend. Tragically Hip remains a mainstay on the box. 6.04 miles in 55:21 for a 9:10 min/mile pace. Started slow, as usual, but finished strong. Tuesday off and another  six planned for Wednesday. Cheers.

March 21, 2014

Ushered in the first day of Spring with a 6.04 mile run through familiar environs.  Temps in the mid-50s with a slight breeze. No gloves, long-sleeves and shorts. Absolutely beautiful running weather. Finished the loop in 54:59 for 9:06 min/mile pace.  Tragically Hip back on the box.  A planned nine or ten for Saturday morning.

March 19, 2014

Dawn Patrol. Layered up for yet another six-mile maintenance run around campus. Temps in the mid-30s with a bit of wind out of the North. Started slow, per custom, with a 9:43 first mile, but finished strong. Completed the 6.03 miles in 55.56 for a 9:17 min/mile average pace.  Blink 182 on the box.  Six planned for Friday with a ten-miler for Saturday. Will register for the Redbud Classic 10K in April and the Memorial Half Marathon for late May.  The full Marathon is not in the cards for this year.  Washed out by missing three weeks of training early in the game.  I'm not stoked, but remain a realist, which is the impetus for reevaluating expectations at this stage of the game. Aloha.

March 17, 2014

Dawn Patrol.  Out the door at the appointed hour. Met with cold temps--27 degrees Fahrenheit--and an almost eerie calm.  Completed the 6.02 mile loop in 56:49 for a 9:26 min/mile pace. Started slowly and finished strongly.  Tragically Hip Mix on the box.  Chest and Tri set for Tuesday, followed by another six-miler on Wednesday.  Still a bit sore and stiff. Cheers.

March 14, 2014

Dawn Patrol. A planned six and change went well. Temps in the mid-50s for a change of pace. A strong North wind was the only downer. Strapped on the drug helmet (my tried and true green bandana) for the first time in months! Overall, finished the 6.04 miles in 55:52 for a 9:15 min/mile pace. Grunge Masters Mix on the box. On the road with the family over the weekend, so I did not get a long run in the books. This week: 6-6-6-10 and two planned workouts at the gym. Mahalo. 

March 12, 2014

Dawn Patrol.  Took Monday off for S and Gs.  Felt sore and stiff after the impromptu face plant on Saturday, plus my brother showed up at the shack on Sunday with a couple or so bottles of wine. Yep. Debauchery. Anyhow, hit the road this AM for a steady 5.04 mile run through familiar territory.  Cold (35 degrees Fahrenheit) with a diabolical North wind that made it feel like 23 degrees.  The turn North once again made me just a bit disgruntled with the whole running addiction.  Finished the run in 47:22 for a 9:24 min/mile pace.  Cake on the box to get me through. I will try to get six miles done on Wednesday AM.

March 8, 2014

Dawn Patrol.  Early Saturday AM long run.  Weather was frigid with a brutal North wind and intermittent sprinkles for S and Gs.  Right foot soreness at the onset, probably due to the blistering pace of yesterday's five-mile maintenance run.  Sarcasm is very hard on this thing. Anyhow, today's run was pretty uneventful until the eleventh mile.  With Rage Against the Machine blasting through the headphones, I took my eye off the ball for a brief moment.  A sprinkler head on the edge of the sidewalk took advantage of my lapse and attacked.  I hit the grass, luckily.  Unbelievable. Other than a banged-up left knee and a right flank issue, I think I'll be OK.  Finished the 11.08 miles in 1:51:42 for a 10:05 min/mile pace.  Sunday off to rest and recuperate my sore body.  5-6-5-14 planned for next week.  Two workouts at the gym, as well. Cheers. Aloha.

Week Eleven:
21.19 miles (188.53 for the training period)
3 runs + 1 gym day
198.0 lbs.

March 7, 2014

Dawn Patrol.  Faster than usual for some strange reason.  In fact, broke the nine-minute-mile pace for the first time in a long while.  Completed the 5.07 campus loop in 44:48 for an average pace of 8:50 min/mile.  Weather was cold and dreary, per custom as of late.  INXS on the box for a bit of a change. Reminds me of my formative years in the Halcyon days of the Cold War. What?

March 5, 2014

Back on the road after having to take Monday off due to the weather.  Ice covered streets and sidewalks rendered getting a run in absolutely hopeless.  The gym did not open either, thus rendering an indoor track workout or treadmill session a moot point.  Tuesday's Chest and Tri workout was solid.  Hit the road this morning for a 5.04 campus loop.  Started slow and fought the frigid wind as I headed South. Finished in 47:56 for a 9:30 min/mile pace.  Temps in the low 30s with a respectable South wind. Blink 182 on the box.  Back and Bi tomorrow.  A planned six for Friday.

March 1, 2014

Dawn Patrol.  Kicked off the month of March with a 13.08 long-run.  Temp was in the mid-30s with a respectable North wind.  Marine layer fog and a slight drizzle from time to time was an added bonus. Started slow and finished slow.  Overall time was 2:24:25 for an 11:02 min/mile pace.  I really lost interest, my legs and any energy I had around mile ten.  Fruit Salad Mix on the box to help get me through. Will definitely plan on some carbs for next week's run.  No physical activity planned for Sunday.  Back in the game on Monday.  Mahalo.

Week Ten:
28.17 miles (167.34 miles for the training period)
4 runs + 2 gym days
198.0 lbs.

February 28, 2014

Dawn Patrol.  Temps in the mid-30s with a strong South wind.  Intermittent drizzle made it fun. Cold and wet from start to finish.  There is a certain sense of happiness associated with running in the rain. In the summer months. 5.03 miles in 47.22 for a 9:25 min/mile pace.  Homebound leg was much faster with the wind at my back.  Spartacus Redux Mix on the box.  Solid Back and Bi workout on Thursday. 13 miles planned for Saturday AM.  Winter weather arrives Saturday PM or Sunday AM. Right foot takes a few minutes to get warm...

February 26, 2014

Dawn Patrol.  Frigid North wind sweeping down the plains.  19 degrees Fahrenheit with a windchill of 4 degrees.  It was uncomfortably cold this morning.  Rocked the full head and face mask for the first time.  Solid. Saved my face from freezing and falling off. Felt good once everything warmed up.  My gloves are rated for the mid-30s, which is somewhat underperforming when the temps are in the single digits. Finished the go-to 5.03 campus loop in a slower-than-usual 48:26.  Overall, it was a 9:38 min/mile pace.  Grunge Mountain Mix on the box.  Tuesday AM workout focused on the Chest and Tri. Thursday at the gym with an emphasis on the Back and Bi...and the whirlpool...and the steam room.

February 24, 2014

Dawn Patrol.  Back in the game after another week laid low.  Pun intended.  Threw out my back lifting weights last Tuesday morning, February 18, 2014.  Took the week off after suffering excruciating pain and suffering, mostly at night, for most of last week.  It was brutal.  Absolutely brutal.  February, as it turns out, has been a lame ass month of running for this author.  42 miles on but six runs.  Injuries and illness.  I will not dwell on this fact or let it affect my training moving forward.  My goals have not changed.  This morning's run was a standard five and change, per custom.  Out the door at the appointed time for a solid campus loop. Completed the 5.03 mile run in 47:25 for a 9:25 min/mile pace. It felt good getting back on the trail.  Old School Punk on the box. Tuesday back at the gym.  A planned 6-5-13 for the remainder of the week.  Bring on the noise.

February 17, 2014

Week Nine begins with a solid 5.03 mile run around familiar territory.  Temp was a balmy 54 degrees Fahrenheit with a brutal North wind (25 mph).  Shorts and long-sleeves; no gloves or beanie. Tracked a bit faster than usual.  Finished in 46:23 for a 9:13 min/mile pace.  No issues to convey.  Spartacus Redux Mix on the box.  Chest and Tri tomorrow, Tuesday.  Another five-mile loop on tap for Wednesday.

February 15, 2014

Saturday morning long-run.  Skipped Friday's planned five-miler, purposefully, as I felt the ramp up would have been too much after taking a week off.  Solid decision, although it pained me to be idle. Saturday's run was slow and steady: 11.54 miles in 2:03:55 for a 10:44 min/mile pace. Headed north through University North Park, which always reminds me of Over the Edge! Anyhow, no calf issues. The weather cooperated, as well.  Temps in the mid-30s with a light wind out of the north.  No complaints. This week's planned schedule: 5-5-5-13, plus two mid-week workouts at the gym.  Masters of Grunge on the box.  Mahalo.

Week Eight:
21.63 miles (134.14 miles for the training period)
3 runs + 2 gym days
200.00 lbs.

February 12, 2014

Dawn Patrol.  Another cold morning. Temp at 21 degrees Fahrenheit with a negligible North wind. So it was cold, but totally manageable.  Finished the go-to five-mile loop in 46:30 for a 9:13 min/mile average pace.  Today's run was a full three minutes faster than Monday's; I felt faster and was able to sustain it.  Spartacus Redux Mix on the box to get me through.  Tuesday's Chest and Tri was solid. Thursday's Back and Bi on tap, while Friday's planned five will lead me into Saturday's long run of 12 easy miles.  May be ramping up a bit quickly; however, I need to start getting some quality long runs completed.  This week's total should be in the 27-mile range.

February 10, 2014

Dawn Patrol.  Week Eight. Week Seven was a total wash.  Back in the game after a nine-day respite.  Left calf issues related to a sciatic nerve issue kept me sidelined.  Having calf issues less than a mile into last Saturday's (February 1, 2014) planned 12-miler should have been a huge red flag; however, like a fiend, I powered through it and finished a ten-mile run in agony. I took the week off to recuperate and was aided by frigid temps, three rounds of snow and ice and generally arctic conditions.  I did, however, manage two quality weight workouts during the week. This morning's 5.04 was completed in 49.30 for a 9:50 min/mile pace.  Temp was a frigid 20 degrees, which, coupled with the brutal North wind, made for a 9 degrees Fahrenheit temp. Frozen Fog and Frozen Face.  Hip Hop on the box.  New shoes. Tuesday at the gym for a chest and tri blowout. Five on Wednesday.  Mahalo.

February 1, 2014

Dawn Patrol.  Left calf seized early on, so I did the prudent thing and finished ten miles instead of the planned twelve. (Sarcasm is so hard on this damn thing.) Anyhow, it was a cold and windy start to the day and there was no way I was going to bag this run. Temps in the mid- 20s with a windchill of 18 degrees Fahrenheit.  Cold Front Blues Revisited.  Finished 10.03 in 1:48:22 for an average pace of 10:48 min/mile.  Left calf was sore after Friday's five miler, but I did not think it rose to the level of being concerned.  I was mistaken.  Finished with a pronounced limp. Hobbled. RHCP mix on the box. Sunday off to recuperate.  Five planned for Monday, assuming that I can ambulate.

Week Six:

20.10 miles (112.51 miles for the training period)

3 runs + 2 gym days

197.6 lbs.

January 31, 2014

Dawn Patrol.  Temps were a balmy 35 degrees.  Ran in shorts and long-sleeves.  Slight breeze from the North.  Second run of the week after blowing off a planned six on Wednesday.  For no good reason other than being exhausted.  These things happen.  Hard chest and tri workout on Tuesday left me depleted.  No harm.  Today's 5.03 was a bit faster than usual.  Finished in 46:45 for an average pace of 9:18 min/mile.  Mixed Greens Remix on the box.  Planned 12-miles tomorrow, Saturday.  Atmospheric conditions look favorable.  Next week looks like a brutal mix of cold fronts, sleet and ice.  Will take it nice and slow mañana.

January 27, 2014

Brutal AM run to begin Week Six of Hal Higdon's regiment.  Frozen face. Temps in the mid-20s with a 30 mph North wind.  It translated to a windchill of 0 degrees Fahrenheit.  I was fairly uncomfortable heading East and then to the South; the return home was horribly uncomfortable.  I seriously considered running either indoors (track) or on the treadmill at the gym; however, I thought it would have created a dangerous precedent.  Overall, I survived.  Finished 5.03 miles in 50:06 minutes for an average pace of 9:57 mile/min.  The Tragically Hip on the box.  Chest and Tri for Tuesday. An easy six planned for Wednesday.

January 25, 2014

Dawn Patrol.  Week Five's eleven mile long run, per Higdon's training regimen. Slow and Low. Out the door a bit later than usual. Temps in the mid-30s with a slight North breeze.  Felt cool compared to the recent trend of sub-freezing conditions.  Took my time from start to finish.  11 miles in 1:56:07 for an average pace of 10:31 min/mile.  Spartacus Redux on the box.  Sunday off.  5-6-5-12 for next week (28 miles) + two gym days.

Week Five:
27.2 miles (92.41 miles for the training period)
4 runs + 2 gym days
198.6 lbs.

January 24, 2014

Dawn Patrol.  Frigid 9 degrees Fahrenheit (-13 Celsius) to deal with; light and variable winds out of the North. Started slow and frozen facial love.  Damn.  Completed 4.09 miles in 38:42 minutes for an average pace of 9:28 min/mile.  Short run this AM in advance of a planned 11 mile long run mañana. Layered up and still froze.  Luckily, temperatures tomorrow should be 25 degrees warmer, or so they say. Spartacus Redux Mixture on the box.  Thursday's Back and Bi workout was solid. Sunday to recuperate.  Week Six adds a mile to the Saturday long run.  Bring the noise.

January 22, 2014

A super cold start to the morning.  Out the door at the appointed time for a frigid six-miles (6.06). Temp at 27 degrees Fahrenheit.  With little to no wind, it was really quite a nice, comfortable run. Finished the campus loop in 56.59 minutes, for a 9:24 min/mile pace, which is actually a bit faster than usual. Generation X Retro-Fit Mix on the box. Tuesday's Chest and Tri workout was wildly successful. Whirlpool and Steam cannot be beat as positive reinforcements. Thursday's Back and Bi will no doubt be legendary.  Four miles programmed for Friday, followed by an eleven-mile Saturday long run (27 miles for the week).

January 20, 2014

Dawn Patrol.  Week Five.  Back in the game after a week off.  A head cold, upper respiratory issues and a general malaise kept me off the street.  La Gripe, como dicen.  Still not 100% and remain super-congested, but felt well enough to hit the road this AM.  Managed a 6.05 miler in 58.12 minutes for an average pace of 9:38 min/mile.  Temps in the upper 30s, no wind. Shorts and long-sleeves. Spartacus Remix on the box.  Moved the Smashing Pumpkins into the early rotation for a bit of a change.  Tuesday chest and tri and another six planned for Wednesday. Word on the street says another cold front in on the way.  

Week Four:
5.04 miles (65.21 miles for the training period)
1 run + 2 gym days
200 lbs. 

January 13, 2014

Dawn Patrol.  Out the door at 545 AM, per custom.  Inaugurated Week Four of Hal Higdon's regiment with a thoroughly chill five miles around the campus. The weather was very tolerable: temps in the low 40s with a pretty decent North wind.  It was such a radical change from the last month that it felt like Spring time in Vienna.  Ran in shorts.  Layered long-sleeves with gloves and a cap.  Started slow, but finished a bit faster than my recent averages.  5.04 miles in 47:56 for a 9:31 min/mile pace.  Mixed Veggie Mix on the box for musical accompaniment.  Chest and Tri planned for Tuesday.  Six miles on Wednesday.  It's an addiction, I suppose.

January 10, 2014

Another cold and foggy AM run.  5.95 miles in 58:35 minutes for a 9:51 mil/min pace.  Finished the week with a rare three-peat: Wednesday, Thursday and Friday runs.  Took the weekend off. Temp was a chilly 32 degrees with a slight breeze from the South.  The Tragically Hip on the box. This week's schedule: 5-6-5-11 for a 27 mile total for Week Four.  Chest and Tri on Tuesday with a Back and Bi workout on Thursday.  Sunday to recuperate.

Week Three:
21.07 miles (60.17 for the training period)
4 runs + 1 gym day
200 lbs. (+1)

January 9, 2014

Back-to-back mid-week run around the campus.  5.04 mile loop in 49:42 min for a slow 9:51 min/mile pace.  A step or two slower than Wednesday's time.  Frozen Fog blanketing the landscape.  Trippy. Temps at 32 degrees Fahrenheit with a pretty sustained South wind.  Short Timer Remix on the box.  I felt slow and sluggish throughout the run; never found a solid groove.  May be a bit warmer for tomorrow's planned six.

January 8, 2014

Out the door later than usual cut this AM's run from a planned six miler to a five.  Strong South winds made the 32 degrees Fahrenheit feel like 22 degrees.  It was mildly unpleasant.  Started into the wind and slower than usual, picking up lost ground once I turned back North and the trip back to the shack. Finished 5.04 miles in 49:07 for a 9:44 min/mile pace.  This AM's run was 32 seconds faster than Monday's run.  Fruit Salad Mix on the box.  Thursday at the gym.  Friday (5) and Saturday (6) to round out the week.

January 6, 2013

A brutally frigid early AM run to inaugurate the third week of Higdon's training regimen.  The temperature at 530 AM was a balmy 8 degrees Fahrenheit (-13 Celsius) or 0 degrees Fahrenheit (-18 Celsius) when accounting for the wind chill.  The winds were light and variable from the North, but never really were a factor.  A nice cup of Yerba Mate and a hit or two of Albuterol pre-run to help open up the airways.  Five miles and change completed in 49:39, for a 9:52 min/mile average.  A few seconds slower per mile, which I attribute to the cold.  Thoroughly layered up, so the cold was really just limited to my frozen face, but I felt slow and stiff throughout.  Spartacus Remix on the box. Tuesday at the gym for Chest-Tri workout.  Six-mile loop for Wednesday.

January 4, 2013

Finished the week with a solid 9.34 mile (15k) pre-dawn run.  This, after blowing off Friday's planned four miles due to a night of too much wine and not enough sleep. This morning's run will be the warmest for a few days, as a major cold front is bearing down on this part of the planet.  In fact, I may run at the YMCA on Monday, depending on the severity of the weather. Out the door early with temps in the mid-30s.  The wind was strong and out of the South.  Consciously slowed down and focused on cadence and form.  Completed 9.34 miles in 1:36:04 for an average pace of 10:17 min/mile.  Spartacus Remix on the box, though tweaked the rotation a bit.  Week two of Higdon's Madness completed. Next week's schedule: 5-5-5-6, plus a pair of days in the weight room.

Week Two Summary:
19.40 miles (39.10 for training period)
3 runs + 2 gym days
199 lbs.

December 31, 2013

Managed to end the year with a solid five mile run through familiar environs.  Temps remain lower than I'd like (25 degrees Fahrenheit, -4 Celsius), but the recent lack of wind really makes the runs bearable. It was a rare Monday-Tuesday back-to-back that gives me Wednesday off to recuperate from too much wine and lack of sleep from the New Year's celebration.  Tuesday's 5.02 mile run was completed in 46:02, for a 9:10 min/mile pace.  Finished the same route two minutes faster than yesterday's time.  Do two inhalations of Albuterol count as a PED?  Nice cadence throughout the run; legs felt strong, too. Retro Finish Mix on the box. Thursday at the gym.  Four miles scheduled for Friday and nine miles for Saturday.