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.