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.

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.