December 30, 2013

Kicked off Week Two with an extremely cold (16 degrees Fahrenheit) pre-dawn run around the university.  Winds were light and variable.  It was frigid.  Absolutely.  The novelty of these frigid runs wore off weeks ago; however, they have now become a source of pride and discipline.  I feel like it simply cannot be cold to run five or six miles.  The wind, on the other hand.  Fruit Salad Mix on the box.  Overall time was 48:08 for the 5.01 mile run, which translates to an average pace at 9:36 min/mile.  I figured out how to edit the GPS points to correct errors on the tracking.  This morning, for instance, Runkeeper clocked my first mile at 3:30.  That's three minutes and thirty seconds.  No human being has ever run a mile that fast.  I will not be the first.  Anyhow, sick of these meaningless malfunctions, I turned to the Google for relief and figured it out.  Another five on tap for Tuesday.  This rare Monday-Tuesday back to back allows me to take off Wednesday without guilt.  Happy New Year.  Cheers!

December 28, 2013

A very methodical Saturday morning "long run" to wrap up the first week of Higdon's training regiment.  Temps in the mid-30s yet again; negligible wind.  Purposefully slow pace for an easy 8.04 miles.  Finished in 1:2:24 for a 10:07 min/mile average.  According to Run Keeper, this morning's run was my longest since June 23, 2013.  Smashing Pumpkins on the box.  Resting on Sunday.  5-5-4-9 planned for Week Two.  Chest and Tri and Back and Bi workouts.

Week One Summary:
19.70 miles (19.70 for training period)
3 runs + 2 gym days
199 lbs.

December 27, 2013

I had every intention of getting a six-miler in the books on Christmas Day; however, wrapping presents with my bride and brother until 300 am put me behind the curve.  Back and Bi yesterday, Thursday, at the gymnasium.  This week will be the last slow week at the gym, as the hordes of New Years Resolutionists will invade...at least until MLK Day.  A solid 5.61 miles this morning in the pre-dawn hours.  An eight-mile "long-run" scheduled for tomorrow, Saturday, per Hal Higdon's training regiment.  Today's run was pretty much standard fare: the temps were in the low-30s with limited wind, which, considering the recent weather issues, was a veritable heat wave.  Slight wind out of the South, but so slight as to be almost negligible in terms of effects.  Pace was a pedestrian 9:33 min/mile average. Total time on the road was 53:37.  Overall, it was a solid run. INXS Mix on the box.  Good times. Eight tomorrow with a cold front heading this way for Sunday.

December 23, 2013

A frigid run initiating Hal Higdon's marathon training regiment this morning.  Temps at 18 degrees Fahrenheit, but, on the bright side, there was no wind with which to deal.  Absolutely still.  And freezing.  No GPS issues spotting me world class mile times out of the gate.  Slow times, but acceptable considering the weather and environment: ice-covered tundra, fallen tree limbs and branches, frozen grass, deadly patches of black ice, etc.  6.05 miles in 59.48 for a 9:53 min/mile pace.  Chest and Tri workout tomorrow, Tuesday.  Another six on tap for Christmas Day. Spartacus Redux Mix on the box.

December 20, 2013

The first mile of Friday's run was, according to Runkeeper, completed in a mere 5:50.  Talk about a generous spot.  I am unsure if this spate of unreliable GPS tracking is due to ATT or the Runkeeper app, but it's a bit annoying.  As for the run, it was below freezing, yet again.  A brutal North wind made the return leg of the trip very uncomfortable.  Pace was clocked at 9:01, which is unrealistic.  True pace was closer to 10:00 min/mile , as fighting the North wind was slow, tedious work.  Monday will initiate week one of Hal Higdon's training plan.  Week one should look like the last 12-weeks of running, except Saturday's run will be a solid eight-miles.  Also, moving forward, blowing off Saturday runs is no longer an option, regardless of how much Irish whiskey I consume.  Gym days remain the same. Sunday is my day off.  Long runs will follow Higdon's plan, while the daily maintenance runs will vary between five and six miles, depending on my mood.  A sore right foot has me a bit concerned.  The real test will be the long runs in the next month or two and how it responds to the increased mileage.

December 18, 2013

An uneventful six miles on Wednesday morning.  Cool breeze out of the North.  Temps at right at freezing.  Spartacus Remix on the box.  Chest and Tri workout on Tuesday preceded the run.  Faint right foot ache reminiscent of Spring Ligament discomfort during the run.  Will have to be vigilant and start focusing on exercises learned in physical therapy to ensure this does not become an issue.  At this point, I am not concerned.  No, really.  But I am interested to see how things work out with an increase in mileage looming.  Back and Bi on Thursday.  A cold and windy 10k awaits for Friday.  Cold front on the way.

December 16, 2013

Another mea culpa: I blew of my scheduled eight-miler on Saturday morning due to the copious amounts of Irish Whiskey that I consumed on Friday evening.  While not a regular occurrence (blowing off the run), these things do happen from time to time.  I am actually quite adept at running after a night of libations; however, motivation was lacking in this case.  Sunday was a wash, as well.  Which brings us to this morning's chilly 10k (6.33 miles, to be exact.)  The weather was a balmy 36 degrees with a slight breeze.  Shorts and long-sleeves, gloves and a cap.  I was awarded another generous spot on the first mile thanks to a GPS glitch.  Overall pace was a bit fast at 9:01 min/mile.  With the first mile a definite outlier, my times are most likely closer to 9:30 min/mile.  Spandex Revolution Mix to get me through.  80s rock with an unapologetic emphasis on the British 3rd wave.  This week's schedule looks rather promising: three runs and two gym days for weights.  Higdon's madness is but a week away.   Will get a schedule together and posted later in the week.  Developing.

December 13, 2013

The cold continue, although not at the same record-breaking levels of the last couple of weeks.  Out the door at 545 AM for an easy five miles and change.  Temps in the mid-30s with a strong, sustained South wind.  Things were fairly uncomfortable at the start.  And then it started to rain.  Turned back to the North around the half-way point and enjoyed the wind at my back.  Finished strong despite a pretty slow start.  Pace ended up at 9:32 min/mile.  Blink 182 on the box.  Closed out the work week with three solid runs and two good workouts at the gym.  Weather conditions for Saturday's planned eight miles look discouraging: temps in the low-20s with an unforgiving North wind.  Joy.  Rest Sunday.  

December 11, 2013

Awoke at 500 AM to 21 degrees Fahrenheit and yet another frigid run through familiar territory. Luckily, the sun has been out for the last couple of days, helping to significantly reduce the amount of ice on the sidewalks and streets.  Long stretches of the route remain encased in ice, so one must be extra vigilant while running.  The wind, although out of the North, was not as strong as it has been the last couple of runs.  Managed to get 5.75 miles in just under 54 minutes.  Pace averaged 9:22 min/mile.  No complaints, considering the horrible environmental reality of running in the frigid Oklahoma winter. Able to remain focused and keep everything in perspective. Yesterday's Chest and Tricep workout was outstanding; the whirlpool and steam room are an amazing addition to any day.  Back and Bi for Thursday.  Another five and change set for Friday, following up with a planned eight on Saturday.  Tragically Hip on the box for the third consecutive run.  Cheers.

December 9, 2013

Another brutally frigid early AM run.  Out the door before the sunlight hit the olive oil.  Brisk winds out of the North, windchill in the low single digits.  Landscape remains strewn with ice and snow. Hit the streets with the Tragically Hip on the box.  Seemed fitting.  GPS failure awarded me a generous spot for the first mile, so I consider both the time and distance for the run to be unreliable, though not by much.  Actual run was five and change with pace in the 9:50 min/mile range.  Tuesday Chest and Tri workout, followed by a six-mile Wednesday.

December 7, 2013

Hit the ice-covered road this AM for the coldest run of my life.  On purpose.  I generally do not run when the landscape is covered with ice; however, the temperature was 9 degrees Fahrenheit (-12 Celsius) with a windchill of -5 (-20 Celsius) and I simply could not resist the challenge.  I layered up like a fiend in the delusional hope that I could stay warm for an hour or so.  Overall, it was a miserable run.  It actually was somewhat amusing until I turned to the North for the 2.5 mile trek back home.  At that point it became painfully obvious that I probably should have waited until the YMCA opened and run on the treadmill.  But I was fighting a stiff Arctic wind three miles from the shack, so the point was moot.  It was so cold that my phone shut down 4.22 miles into the run and over a mile from home.  So, it was actually a 5.5 mile run, but I'm not going to sweat the little things.  I will definitely invest in a full face mask and warmer gloves for future runs in the Siberian cold, as my current get up is not rated for such extreme weather. Taking Sunday off after yesterday's Back and Bi workout and today's adventure.  Monday, depending on the weather, may be an indoor track or treadmill day.

December 4, 2013

The weather system that will put us in the deep freeze for a few days is still a few hours North of these parts.  This morning's run was not too bad.  Temps in the 30s with a pretty sustained North wind.  Hit the streets at 545 AM for a solid 6.26 miles.  Pace was 9:33 min/mile, which was my average for November.  Felt great all run: nice cadence from beginning to end.  Blink 182 on the box.  Tomorrow, assuming the YMCA is open, will be devoted to a routine Back and Bi workout. Planning another six miles for Friday, weather permitting.  Indoor running track or treadmill for contingency plans.

December 2, 2013

Ushered in a new month by waking late and heading out the door at 615 AM.  Forced me to turn a planned seven in to a five-miler.  No complaints.  Felt slow and stiff until the two mile mark.  Marine Layer Fog and a cold, bone-chilling drizzle from the start.  Unfortunately, if the weather folks are correct, this will go down as the best weather for a week or so.  Arctic Madness screaming this way with frigid temps and winter precipitation--ice, sleet, snow, the works.  Pace was slower than usual for five miles at 9:47 min/mile.  Will revert to a M-W-F-Sa schedule in preparation for commencing with Higdon's unique from of masochism in late December. There has to be a better way to catch a buzz. Tomorrow at the gym for a chest and tri workout.  Whirlpool and Steam.  Wednesday a frigid six awaits.

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.