April 27, 2014

OKC Memorial Marathon. Dawn Patrol. In the corral at 540 am, per custom. Rain, lightening, high winds, fear and locust. The race was postponed for almost three hours, finally kicking off at the crack of 830 am. Worked the long-sleeves for this one: temps started in the mid-60s and felt cooler with the constant rain; however, once the storms passed things heated up quickly. Total run activity per Runkeeper has the route at 13.46 miles completed in 2:11:12 for a 9:45 min/mile pace.  Official race results pending. Spartacus Redux Mix on the box. Ditched the earbuds at mile ten for a change of pace. Overall, it was a solid morning and yet another good running experience.

April 23, 2014

Dawn Patrol. Managed the rare back-to-back with this morning's run. Solid. Weather was nice: temps in the low 60s with almost no wind with which to contend. Finished the 5.04 campus loop in 47:59 for a slower than usual 9:31 min/mile pace. Retro-Fitted Spunk Mix for accompaniment, with the RHCPs getting prominent placement. Thursday will be an off day--no run, no weights. A planned six for Friday and a 13-miler scheduled for Sunday. Weather concerns loom for Sunday's festivities. Cheers.

April 22, 2014

Dawn Patrol. Marine Layer Fog. Actually saw a handful of runners out on the trail this AM. Most likely due to the warmer temps. Out the door with temps in the high 50s and the winds light and variable. Shorts and long-sleeves. A drug helmet. No gloves. Finished the 6.03 campus loop in 55:33 for a 9:13 min/mile pace. Shake and Bake Cake Mix on the box. Old favorites and new jams to get me through. Another fine Chicken Man Records release. Will attempt another maintenance run Wednesday. Back to backs are good for the soul. Mahalo.

April 18, 2014

Dawn Patrol. Skinny Lizard Mix on the box. Out the door at the customary time for a routine maintenance run. The weather was cooperative: temps in the low 40s with a bit of a breeze out of the South. Finished the 5.96 mile campus loop in 55:47 for a 9:22 min/mile pace.  Saturday off, with a ten-mile long run scheduled for Sunday.

April 16, 2014

Dawn Patrol. Another week of training commenced this morning at the appointed time. Felt stiff at the onset. Solid run with extremely favorable conditions: temps in the mid-40s with a slight breeze out of the South. I had to turn off the GPS due to Ms. Runkeeper spotting me two six-minute miles right out of the gate. Such is technology, I suppose. Finished the 5.03 mile campus loop in an estimated 47:22 for a 9:24 min/mile pace. Fruit Salad Mix on the box. No complaints. Tomorrow off and a planned six on Friday. Ten on Sunday. 21 miles for the week. Aloha.

April 13, 2014

Dawn Patrol. A rare Sunday morning run. Weather was beautifully mild--temps in the low 60s--with a strong South wind and 100% humidity. A soft drizzle helped cool things down. Ran in shorts and short-sleeves for the second time this week. Finished the planned eight miles and change (8.05) in 1:15:51 for a 9:40 min/mile pace. Purposefully slower per Higdon's training regiment. Mixed Fruit Mix on the box. The Ramones seemed to get prominent placement this morning. Monday and Tuesday off. Wednesday, Thursday, Saturday runs, with a ten mile long run planned for Saturday. OKC Memorial Marathon is two weeks out.

April 11, 2014

Dawn Patrol. Another beautiful Spring morning. Temps in the low 60s with no wind. Humid, yet bearable. Short-sleeves and shorts for the first time in a while. Coolio. Finished the 5.95 mile campus loop in 53:39 for a 9:01 min/mile average pace. Felt stronger and lighter than Wednesday's run. Fruit Salad Mix on the box. Will angle for eight miles tomorrow, Saturday. The OKC Memorial 13.1 is two-weeks out. Will get another double-digit run in the books prior. No complaints at this point. Cheers.

April 9, 2014

Dawn Patrol. The weather has changed once again. Cool temps with highs in the low 50s made for an excellent early morning campus loop. Long-sleeves and shorts. Changing phones has shaved .10 miles off the route for some reason: what had been a 6.05 loop now clocks in at 5.95. Finished the run in a slowish 56:19 for a 9:28 min/mile pace. Actually felt slow and stiff from the onset. Blink 182 on the box. Another six on Friday.

April 6, 2014

Red Bud Classic 10k. Drizzle throughout with temps in the high 40s. Solid run. Not as crowded as in past years, as the weather was dreary and overcast from the onset. The Doctor and I held our own. Finished in 56:05 for a 8:49 min/ mile pace. Spartacus Remix on the box. Remains a nice tune-up for the OKC Memorial Marathon in three weeks.

April 4, 2014

Dawn Patrol. Winter returned. Temp in the low 30's with a windchill in the upper 20's. North wind for the trip back home. Layered up for this one. Completed the 6.05 mile campus loop in 54.55 for a 9:05 min/mile pace. Felt thick and tight throughout the run, most likely due to last night's wine consumption. Captain Crab Bake Mix on the box. Shit be good for the soul. Saturday off. Hash Bud Classic 10k on Sunday afternoon. Weather looks cold and dreary. Cheers.

April 2, 2014

Dawn Patrol. April's inaugural run. Temps were in the low 60s with 100% humidity. Winds were calm, almost negligible. May have finally turned the corner on Winter. Feels nice to run in shorts and long-sleeves. Finished the standard 6.04 campus loop in 53:18 for a 8:49 min/mile pace. Two consecutive runs with a sub-9:00 min/mile pace has not been accomplished in a very long time. Masters of Mojo Covert Mix on the box. Aloha. 

March 31, 2014

Dawn Patrol. Resuming my schedule after taking a couple of days off. Finished the month with a solid five mile loop around campus. Knocked it out in 46:15 for a 9:08 min/mile pace. Shorts and long-sleeves, no gloves or heavy thermals for the first time in months. Thunderstorm blew in at mile three: rain, lightening and a strong south wind to make things interesting on the way home. The Tragically Hip on the box. Weights Tuesday, six miles on Wednesday and weights on Thursday. Hash Bud Classic set for Sunday. 10k for S and G's with the Doctor. Should be fun if history is a reliable guide. Cheers.

March 26, 2014

Dawn Patrol. Temps were a bit warmer this AM; however, a brutal South wind made for a tough start.  Got out of the gate strong and felt good the entire six miles. Finished the six and change campus loop in 53:53 for a sub-nine 8:56 min/mile pace. Another Tragically Hip infused run. Solid. Thursday off.

March 24, 2014

Dawn Patrol. Initiating yet another week of training. Out the door at about the normal time. Six and change seems to be my baseline. A bit faster this AM. Layered up due to temps right at freezing and a mighty North wind with which to contend. Tragically Hip remains a mainstay on the box. 6.04 miles in 55:21 for a 9:10 min/mile pace. Started slow, as usual, but finished strong. Tuesday off and another  six planned for Wednesday. Cheers.

March 21, 2014

Ushered in the first day of Spring with a 6.04 mile run through familiar environs.  Temps in the mid-50s with a slight breeze. No gloves, long-sleeves and shorts. Absolutely beautiful running weather. Finished the loop in 54:59 for 9:06 min/mile pace.  Tragically Hip back on the box.  A planned nine or ten for Saturday morning.

March 19, 2014

Dawn Patrol. Layered up for yet another six-mile maintenance run around campus. Temps in the mid-30s with a bit of wind out of the North. Started slow, per custom, with a 9:43 first mile, but finished strong. Completed the 6.03 miles in 55.56 for a 9:17 min/mile average pace.  Blink 182 on the box.  Six planned for Friday with a ten-miler for Saturday. Will register for the Redbud Classic 10K in April and the Memorial Half Marathon for late May.  The full Marathon is not in the cards for this year.  Washed out by missing three weeks of training early in the game.  I'm not stoked, but remain a realist, which is the impetus for reevaluating expectations at this stage of the game. Aloha.

March 17, 2014

Dawn Patrol.  Out the door at the appointed hour. Met with cold temps--27 degrees Fahrenheit--and an almost eerie calm.  Completed the 6.02 mile loop in 56:49 for a 9:26 min/mile pace. Started slowly and finished strongly.  Tragically Hip Mix on the box.  Chest and Tri set for Tuesday, followed by another six-miler on Wednesday.  Still a bit sore and stiff. Cheers.

March 14, 2014

Dawn Patrol. A planned six and change went well. Temps in the mid-50s for a change of pace. A strong North wind was the only downer. Strapped on the drug helmet (my tried and true green bandana) for the first time in months! Overall, finished the 6.04 miles in 55:52 for a 9:15 min/mile pace. Grunge Masters Mix on the box. On the road with the family over the weekend, so I did not get a long run in the books. This week: 6-6-6-10 and two planned workouts at the gym. Mahalo. 

March 12, 2014

Dawn Patrol.  Took Monday off for S and Gs.  Felt sore and stiff after the impromptu face plant on Saturday, plus my brother showed up at the shack on Sunday with a couple or so bottles of wine. Yep. Debauchery. Anyhow, hit the road this AM for a steady 5.04 mile run through familiar territory.  Cold (35 degrees Fahrenheit) with a diabolical North wind that made it feel like 23 degrees.  The turn North once again made me just a bit disgruntled with the whole running addiction.  Finished the run in 47:22 for a 9:24 min/mile pace.  Cake on the box to get me through. I will try to get six miles done on Wednesday AM.

March 8, 2014

Dawn Patrol.  Early Saturday AM long run.  Weather was frigid with a brutal North wind and intermittent sprinkles for S and Gs.  Right foot soreness at the onset, probably due to the blistering pace of yesterday's five-mile maintenance run.  Sarcasm is very hard on this thing. Anyhow, today's run was pretty uneventful until the eleventh mile.  With Rage Against the Machine blasting through the headphones, I took my eye off the ball for a brief moment.  A sprinkler head on the edge of the sidewalk took advantage of my lapse and attacked.  I hit the grass, luckily.  Unbelievable. Other than a banged-up left knee and a right flank issue, I think I'll be OK.  Finished the 11.08 miles in 1:51:42 for a 10:05 min/mile pace.  Sunday off to rest and recuperate my sore body.  5-6-5-14 planned for next week.  Two workouts at the gym, as well. Cheers. Aloha.

Week Eleven:
21.19 miles (188.53 for the training period)
3 runs + 1 gym day
198.0 lbs.

March 7, 2014

Dawn Patrol.  Faster than usual for some strange reason.  In fact, broke the nine-minute-mile pace for the first time in a long while.  Completed the 5.07 campus loop in 44:48 for an average pace of 8:50 min/mile.  Weather was cold and dreary, per custom as of late.  INXS on the box for a bit of a change. Reminds me of my formative years in the Halcyon days of the Cold War. What?

March 5, 2014

Back on the road after having to take Monday off due to the weather.  Ice covered streets and sidewalks rendered getting a run in absolutely hopeless.  The gym did not open either, thus rendering an indoor track workout or treadmill session a moot point.  Tuesday's Chest and Tri workout was solid.  Hit the road this morning for a 5.04 campus loop.  Started slow and fought the frigid wind as I headed South. Finished in 47:56 for a 9:30 min/mile pace.  Temps in the low 30s with a respectable South wind. Blink 182 on the box.  Back and Bi tomorrow.  A planned six for Friday.

March 1, 2014

Dawn Patrol.  Kicked off the month of March with a 13.08 long-run.  Temp was in the mid-30s with a respectable North wind.  Marine layer fog and a slight drizzle from time to time was an added bonus. Started slow and finished slow.  Overall time was 2:24:25 for an 11:02 min/mile pace.  I really lost interest, my legs and any energy I had around mile ten.  Fruit Salad Mix on the box to help get me through. Will definitely plan on some carbs for next week's run.  No physical activity planned for Sunday.  Back in the game on Monday.  Mahalo.

Week Ten:
28.17 miles (167.34 miles for the training period)
4 runs + 2 gym days
198.0 lbs.

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.