November 7, 2013

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

November 6, 2013

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

November 4, 2013

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

November 1, 2013

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

October 30, 2013

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

October 28, 2013

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

October 25, 2013

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

October 21, 2013 and October 23, 2013

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

October 18, 2013

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

October 16, 2013

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

October 14, 2013

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

October 11, 2013

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

October 9, 2013

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

October 7, 2013

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

October 4, 2013

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

October 2, 2013

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

October 1, 2013

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

September 27, 2013

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

Goals and Objectives

It always come back to this...

Hal Higdon's Marathon Training Regime

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

OKC Memorial Marathon

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

September 25, 2013

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

September 23, 2013

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

September 21, 2013

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

September 16, 2013

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

September 14, 2013

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

September 11, 2013

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

September 9, 2013

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

September 6, 2013

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

September 4, 2013

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

September 2, 2013

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

August 31, 2013

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