Mile Repeats

Time: ~74:38
Distance: 12.41

W/u: 22:58 for 3.01 miles
W/o: 6 x mile in 5:05, 5:00, 4:55, 4:50, 4:45, 4:40? w/ 200m (2 min) recovery
C/d: 20:23 for 2.40 miles

I was in contact with Carrot Top yesterday as he was wondering what I was doing for this week's workouts. There was a big one planned that I figured he could be a part of and so he joined me at the Norman High track this morning. Jailhouse wrote the workout starting at 5:05 and dropping to 4:45, problem is that would only be 5 intervals. I figured I could start at 5:10 or be a badass and finish with 4:40. Carrot Top decided that his workout was going to be the first and last 400m of my mile (1600) repeat.

Splits:
5:03.84 (2:02), 4:59.58 (2:00), 4:53.50 (1:57), 4:51.63 (2:30)
Decided at this point that the wind and heat were too much and I needed to change the workout. I was feeling great for the first 4 repeats and then 800 meters in to number five I felt awful. Finished the session with 2 x 800 and 4 x 400.

Splits:
2:25.80 (1:57), 2:23.38 (1:57), 71.52 (1:28), 69.12 (1:20), 68.32 (1:19), 65.37 for 45:46 total.

I was able to save the workout by running some shorter distance intervals at the end. It seemed that my stride was falling apart about 300 meters into the 400s for some reason. The heat and wind wasn't helping but I was glad to get in the effort. Carrot Top helped out big time on a few of those mile repeats as I was able to just tuck into his slipstream for a lap here and there.

Still Re-living the Dream

Time: 31:10
Distance: 4.19 miles
Pace: 7:26
Map

Our day in Oklahoma City continued up at Cat and Stu's house because there was nothing in Norman to get back for. After lounging around the house for a number of hours we twisted Stu's arm into coming out for a jog. Meagan, Stu and I ran around the same streets as this morning which happened to be some of the streets of the marathon. The pace was casual and the weather was still hot. Prior to leaving the house there was a good conversation about running/marathoning in relation to Oklahoma City with one of the neighbors. The dude was from a marketing firm in the area and he had been approached by some officials to see what they could come up with in terms of taking the OKC Marathon to the next level. I think the guy must have thought he hit the jackpot as he was in the company of some individuals with great insight, not to boast or anything.

OKC Shotgun

Time: 52:46
Distance: 7.19 miles
Pace: 7:20
Map

I was up early this morning to meet up with the newly married couple of Cat and Stu. Meagan and I left the apartment early so we could fit in a run before the OKC Marathon sponsor luncheon. The run with the other winner of the marathon was great as she got to show us her training ground. I was supposed to run a workout this morning but that will be happening tomorrow. Check out the map of the run because it looks similar to a shotgun.

Meagan, Me, Rocky, Cat & Stu

The rest of the morning can be read about in Meagan's recap. The marathon luncheon was a good time as I finally got to meet the race directors. The other part of the afternoon involved some speeches/joke telling. I think my speech went well enough to get a few laughs and possibly an invitation to toe the line next year.

Telling some jokes.

Another Smokin' Hot One

Time: 27:27
Distance: 4.05
Pace: 6:46
Map

Last night Meagan got a text from OK Runner's Saucony tech rep who is based out of Dallas. Brittany was going to be visiting some accounts in the Metroplex and asked if she could crash with us. Since I live in a mansion with bums living in the hallways we opened the door to her. Before we could enjoy a relaxing evening at Blu and picking up the worst movie ever (The Caller), I had to run. I didn't want to run because it was still triple digits and my body is tired. I got out the door and put in my 4 miles though and felt better afterwards.

I have to admit that I was the one who picked the movie for the night. The cover of the film had a detective feel to it with some reputable actors, so I figured it was worthy of being rented. Big mistake. Huge mistake. The movie was boring like CSPAN. I won't ruin the plot for all you out there, but know you will be sorry.

Tiempo en los Pies

Time: 57:24
Distance: 8.01
Pace: 7:10
Map

The run this morning with Meagan was strictly some time on the feet. We did a fairly standard loop that goes through campus and runs south near Hwy 9. There wasn't too much to report about the run other than Meagan's wheezing. She sounded absolutely terrible for some reason, thus I banished her from doubling in the evening.

Week in Review

Time: 556:13
Distance: 81.92 miles

I had a fun week of training that started with a fast session on Tuesday. It was great getting back to the speed I used to have in high school. I'm glad to still have some of that Eric Churchill "get down speed." The second track session of the week went well too. It was similar to some of the workouts I used to do under Tom McArdle as it balanced strength and speed. I can tell my fitness is where it needs to be in order to run fast in the fall. Once this heat breaks or I travel to one of the coasts I'm pretty certain that running sub-5 min pace for a variety of distances will be possible.

This week was intended to be a down week in terms of mileage but somehow I still ran 80+. Next week looks like it is going to be difficult so I'm going to have to make sure to do all those small extras.

Hotter than Hades

Time: 94:12
Distance: 14.23 miles
Pace: 6:37
Map

I had a pretty solid night out with Meagan, Scotty, Kristi, Coleman and Spenis. It's that last guy that always gets me into trouble. We started the night out at Blu and ended up at Benvenutti's. Good times all around but it left me driving the white bus later in the evening. In the morning I wasn't about to be disturbed from my slumber to join Meagan and Kristi on their run. I opted for sleep and then more sleep when Meagan returned from the run.

It wasn't until 2:00 pm when I got out the door for my run. Let me just say that it was 100 to 104 degrees when I started. Brutally hot. No joke. My sweat response started about 3 minutes into the run with some tingling sensations and things didn't get much better. I ran several loops around Sutton and then Meagan arrived with some water and gatorade. I was only 4.5 miles into the run and I was ready to be done. She returned at 10 miles with more liquid that kept me fueled. The pace dropped fairly well over the course of the run but I was ready to finish this thing up at Main St. I was supposed to run 6 x 1.5 mins hard, 4.5 mins easy but that wasn't going to be on this hellish day.

8 and 3 Hundos

Time: 67:47
Distance: 10.06 miles

W/u: 22:53 for 3.05 miles
W/0: 5 x 800 in 2:30-2:35, (200m jog), 300 in :47, (300m jog)
C/d: 17:54 for 2.01 miles

Some light strides before getting started.

Pre-workout shot.

This was a pretty clever workout that Jailhouse put together as it's sets of 1600 meters with 1100m of it hard. The run is a total of continuous effort for 8k with 5500m hard. The key to the workout is switching gears during the hard 300 meters.

Lacing up the new kicks.

Meagan decided that she wanted to run some of the effort with me so she tagged along during the second lap of the 800. Her other domestique duties required her to take lots of photos.

Trying to find some speed in those legs.

Splits:
2:33.54 (46.48), 46.39 (1:21.03)
2:31.82 (47.75), 47.75 (1:18.20)
2:30.83 (46.70), 48.17 (1:18.53)
2:30.67 (45.78), 46.92 (1:21.73)
2:29.75 (47.62), 46.26 (1:16.48) for 27:02 for 8k

Number 3 or 4?

I felt solid the entire way running in my new adizero Rockets. I developed a bit of a hot spot on my right foot but it didn't seem to slow the pace. The 800s were comfortable, almost felt a little slow. The 200m rest was honest and the hard 300s were rather fun. Turning the legs over felt good and made the workout worthwhile.

Post workout barefoot running.

Hot Double

Time: 28:32
Distance: 4.04
Pace: 7:04
Map

After work I set off from the shop with Meagan for some added time in Brookhaven. The pace was easy and the roads were boiling. It was easily in the high 90s at 7:00 pm. Early in the day John Alewine, our Adidas rep, dropped in and showed us the new kicks and threads. He gave me a pair of adizero Rockets that I tested out tonight. Like most flats they are light and flexible but the forefoot is a little mushy. I like them well enough to run in them during tomorrow's track/tempo session.

Sutton's Shade

Time: 61:59
Distance: 8.74 miles
Pace: 7:05
Map

Meagan and I ran to Sutton Woods this morning in search of some shade. It's going to be over 100 degrees again for the nth straight day. My legs felt pretty solid this morning but I'm glad I decided to postpone my workout until tomorrow morning.

Steady Effort for 10

Time: 70:04
Distance: 11.22
Pace: 6:14
Map

I ran this morning with Meagan for the first 5 miles of the run. We warmed up 2 miles and then picked up the pace for 3. She was doing one of her "workouts" for the week which involved 3 miles of uptempo pace work. We started running harder at the intersection of Lindsey and Pickard heading north. The splits were: 6:26, 6:23, 5:58 and then I rattled off 5:48, 5:36, 5:54, 5:42, 5:43, 5:34. I backed off the pace the final quarter mile to finish up with just over 11 miles.

After the run Meagan and I took a brief shower/rinse in the fire hydrant just off Main St. It was a glorious way to start the day.

Run Me Home

Time: 37:32
Distance: ~5 miles

After work this evening I left the shop and headed home to Main St. As I was approaching the GT I could see an athlete clipping along in the open field. I decided to stop and run with Tony Clement who is just getting back into shape for xc. We ran a few loops around the outer section (1200m) before parting ways. Tony decided not to join the boys out in Flagstaff this summer because he knows the real training benefits come with running in the heat of Oklahoma.

Image of the GT.

The rest of the run was pleasant and uneventful. I found my way home and grabbed some food (and beer).

My New Mitt

Time: 50:13
Distance: 7.00 miles
Pace: 7:10
Map

My run this morning took me down to Scotty's neighborhood so that I could do some hill sprints on a small grassy hill. I chose a route that took me up Pickard and I noticed a bag of goodies that someone left by the curb. I was pretty certain that I spotted the edge of a baseball mitt. Figuring it was a crap mitt I ran on to Scotty's hood and did 4 x ~100m sprints. The hill starts out really gradually and then gets steep in the middle. It's not the perfect hill sprinting spot because the footing is poor, but it works.

I finished up with the sprints and then ran straight back the way I came. The run was so short this morning that I might as well enjoy the shade on Pickard. When I ran back past the house with the goody-bag, I stopped for a more thorough peak. The mitt was a Mizuno and it was in fairly good condition. A note on the bag said "free," so I snatched it up and started running home. I thought little of running with the mitt, but later in the day a customer (roommate of a friend) asked if I was the guy running with a glove that morning. I should have told him it was a new training secret.