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.