Monday, December 31, 2007

The Return to Palm Springs

Time: 57:32
Distance: 9 miles?

Went out on a run that started pretty brisk. The weather was so nice that my legs seemed to want to run fast. However, the rest of my respiratory system didn't. I didn't have a great run that didn't have any particular direction. I started in the neighborhood just south of my dad's place. Then I ran along Sunrise and ended up at Ruth Hardy park before returning on Palm Canyon Dr. I was really lagging about the time I hit the park, but I was able to pick it up along the main section of Palm Canyon. You know, I had to impress all the old folks with my blazing speed. After passing the main section of the strip, I started to feel shitty again. I didn't sleep great last night and I still have this lingering cold. I would have liked to not have run, but as I told Jilane, "you can't not run on the last day of the year or the first day of the year." However, on Jan. 1 of 2007 I didn't run. I was at the Rose Bowl and thought that if I sacrificed the first day of the year, I would have a healthy year. I was wrong and got that achilles injury in late April, early May.

Week in Review

Time: 496:37
Distance: 79 miles

Good week of training. Got worked in my only workout of the week. I was running much too fast on many of my runs. I wasn't planning on running close to 80 miles. Wanted more like 70. Actually I didn't even know until just now when I tallied everything. This next week should be good considering there is nothing to do in Palm Springs. Running might just be my only option until Owen arrives. I need to get rid of this cold asap.

Sunday, December 30, 2007

St. Regis to Fisherman's Wharf

Time: 38:32
Distance: 6.38 miles

I took the bus down to SF this morning b/c I had to get out of SR. I arrived at the St. Regis a little after 1:00 pm and since I had nothing better to do I thought I would go for a run. I ran down 3rd St. to the Giant's ballpark. I'm not really sure what it's being called these days, but two nights ago they hosted the Emerald 'lick my' Nuts Bowl featuring Oregon State and Maryland. I felt pretty good on the run this afternoon. Pace was a bit quicker than it was this morning. Weather was great. Somewhere along the Embarcadero I had to slap the hood of a silver sedan b/c some lady almost ran me over. I jumped out into the middle of the street and gave her car an enthusiastic smack. I was kinda hoping that she would catch up to me and try to say something, but traffic was so bad with tourists heading to the wharf that she never did. Once I got down to Fisherman's Wharf it was hard to run with all the tourists who jam packed the sidewalks. I was still able to maintain a decent clip and finished the run coming back Market St.

Bennet Valley Loop

Time: 38:37
Distance: ~6 miles

I ran from my mom's house on a pretty basic loop out to Bennett Valley. I thought it was colder than it was and I chose to go in pants. Bad decision. I'm not used to running in pants and it wasn't nearly cold enough. I wasn't feeling great so I decided to go short and will perhaps run later on in SF.

I'll map the run when I have a chance. The internet in Union Square isn't that fast and gmap pedometer is taking forever. On another note I kinda witnessed a mugging. There is a lady who dresses up as a robot and does robotesque movements. I guess some dude grabbed her money collection bag and took off. I had my music playing but I could hear a woman screaming and some commotion. She was jumping on the back of some guy in the middle of the intersection of Powell and Geary fighting for her change. I think some people came to her aid, but her robot costume looked a little banged up when all was said and done.

Saturday, December 29, 2007

Rainy Run around Santa Rosa

Time: 68:41
Distance: 10.8 miles

I didn't have any particular route in mind before stepping out the door. I just wanted to get in around 80 minutes and perhaps stop by Danny Aldridge and Greg Fogg's new running store Heart & Sole. They took the name and are being helped by a store based out of Albuquerque, New Mexico. The new store has only been open since Thanksgiving, but so far it seems to be doing fine.

I ran the loop that is mapped above. At around the 32 minute mark I stopped at the store and hung out for about 15 minutes. While I was there Sara Bei's (Hall) parents came in to drop off a VHS tape of Footlocker Finals from 2000 and some photos. The tape featured Sara winning her senior year.

It was much colder than I had expected (low 40's and drizzly), but overall the run was fine. I am coming down with a bit of a cold, but I was able to breath fine while running. I was trying to avoid going over Fountaingrove Parkway or Montecito, but somehow I just ended up there. The elevation chart shows a giant spike which is the hill. Since I was so close to home and it was cold I decided that 68 minutes was enough for the day.

Later in the afternoon I stopped back by the Heart & Sole store to hang out. Since I am terribly bored and I ddin't want to sit at home it was fun catching up with Danny, Ryan and Greg.

Friday, December 28, 2007

Channel Dr. Tempo

Time: ~65:37
Distance: 11 miles

Planned on doing a 4 mile tempo run with Steve and J.K. today. We warmed up from the parking lot down to the turn around point and back which took somewhere aroun 21 minutes. We stopped at the cars to stretch and do drills. We all slipped into flats before jogging the half mile to the starting point. Total time for the w/u was around 25:27 running time.

Target: 4 mile tempo @ 5:00-5:05.
Actual: not that

We started off and I was feeling pretty good. Lungs and legs were fine. First mile split was 5:03. We continued to run well on the second mile which is slightly uphill. With about 400m left before the turn around my left shin was starting to get tight. Not as bad as it was on Weds. but I could feel it. Second mile split was 5:09. About 20 seconds after the turn around I decided to stop and stretch it. Took about 30 seconds to stretch before continuing on. Next mile split was 5:23, granted it was broken up. The shin felt better but still not great so at the three mile mark (ranger station) I decided to stop again, this time for a minute. I was able to run the last mile pain free in 5:11.

Steve and I then jogged for one mile in about 7 minutes before starting a series of 30 sec on, 1 min. off. He wanted the on to be hard but not all out. I opted to go with him and felt fine. The first interval was waaay too fast as he admitted afterward. It was probably a 30 sec. 200 split. He actually glanced at his watch with 10 secs. to go which told me he was over pressed. I ran well on the shorter stuff that took 11:07 (~2 miles). He and I cooled down for a little over a mile in 7:43.

It was a good day of running effort wise. I definitely bitched out on the tempo effort. I didn't feel great and used my shin as an excuse to slow down. I haven't done any sort of real workout since some time in late November. I needed to get my ass kicked today so the training can be more serious come Jan. 1.

Thursday, December 27, 2007

Howarth Park to Lake Ilsanjo

Time: 68:38
Distance: 10 miles

Ran with Steve Laurie, J.K. Withers and his little bro Joe Withers this morning. We started at Howarth Park and ran the same loop that I did on Christmas morning. We ran up Canyon, around Lake Ilsanjo, down Spring Creek trail. I started my watch from the yellow poles in HP instead of at the house. The pace was much more relaxed today which I greatly needed. Legs were feeling good today. Had some good chats about my trip to Japan, Martin Smith, and the 3M Austin Half Marathon. J.K. is one of only two guys left on the Oregon team that was coached by Martin when he was the coach in Eugene. Our mile splits today were 7:14 and 6:31 between the yellow gates and the base of Canyon/Spring Creek trails.

Wednesday, December 26, 2007

Sacramento American River

Time: 69:23
Distance: 11 miles

Ran from Tara and Tim's house down to the river. I looked up and mapped out a route in my mind before setting out on the run. I had a general idea of how to get to the river and my planning paid off. I made it to the river in about 10 minutes and then settled in along the bike path. Before this venture I would have told you that there is nowhere to run in Sacramento. I would have been greatly mistaken. The first marker I saw along the path was at 11 miles and from there on I was taking splits. Hit consecutive miles of 6:12, 6:05, 6:00, 5:56.

The outside of my left shin was rather tight, so at 35:19 I stopped and stretched before heading back. I was able to loosen the shin up quite a bit by using a "Beware of Mountain Lions" sign. I don't believe that urban Sacramento would have any such beast, but the sign claimed that they were especially attracted to children. Anyway, on the way back my shin felt fine and the splits were 11:41 (2 miles), 5:50, 5:47.

My breathing was in control, but the legs continued to lack the same fitness. Still not worried about it b/c the pace was clipping along. It was a little cold this morning, thankfully I was dressed properly with a couple of long sleeved shirts. At the start of the run I had planned to do some strides once I was done, but the pace was quick enough to get in a good workout. Sooo, I bagged that idea.

Here are some quick thoughts of how to get my legs to feel better:
  • run slower
  • stretch after running
  • elevate legs
  • ice legs
The first few options are definitely possible. Not so sure about icing. We'll see.

Tuesday, December 25, 2007

Christmas in Annadel

An interesting photo of Lake Ilsanjo in Annadel State Park.

Time: 70:43
Distance: 11-12 miles

Ran from my mom's place in Santa Rosa to the parking lot at H
owarth Park (5:51). Continued on to the yellow gate (11:18) and then ran the mile to the base of Canyon Trail (6:28). Ran up Canyon to Lake Ilsanjo, around the lake and down Spring Creek Trail (26:34). Ran back the same way I came out. Base of the hill to the yellow gate mile (5:43), to the parking lot (9:56) and home (4:50).

Image of the boat dock at Howarth Park.

Felt good to be back on the trails in Santa Rosa. I was able to be back on a familiar run that I did all throughout high school. Usually I don't start the clock until I am at Howarth Park, but today I decided I would time the whole thing. I think most people call the run 10 miles if you run up Canyon, around the lake and down Spring Creek. The trails were much rockier than I remember them being in high school.

Monday, December 24, 2007

St. Regis to Hopper's Hands

Time: 76:26
Distance: 12.8 miles

Last night I flew from LAX to SFO and then took the BART into the St. Regis. The place is almost empty now that it is on the market. In the morning I ran from the hotel, down Market St. and headed west along the Embarcadero. I did a very standard run which turns around at Hopper's Hands. The wind wasn't too strong this morning and the weather was beautiful. It wasn't too foggy or cold.

I felt good, but again, I think the pace was fast. I was clipping along on the way out and hit halfway in 39:30 or so. As I started back I noticed that my breathing was very relaxed, but my legs were having a difficult time responding. For now it's no big deal that I'm not feeling too fresh on these runs as I get back into things, but by Jan. 1 I better be on point. After mapping the run I have a better sense of how far and fast I have been running. It was nice being on flat route since the hills in Agoura were taking their toll.

Sunday, December 23, 2007

Week in Review

Time: 383:09
Distance: 59 miles

A good first week back into training. I had a few days last week but not enough to tally the totals. I was suppose to run 60 miles this week with a few hill workouts and maybe some 200s. I did just that so things seem to be right where they need to be. I need to start eating better which won't be any easier since Christmas is right around the corner. Next week I'll be shooting for about 70 miles with some hills thrown in there.

Westlake Library

Time: 61:34
Distance: 10 miles

Sandhya and I took the movies back to the Westlake Library that we had rented for our trip to Palm Springs. I decided that it would be a nice way to end my stay and chose to run home from there. I started out by running on Agoura Rd. and took it to Adobe Reyes, but once I got to TO Blvd. it had only been 11 minutes and the run was going to be waaay too short. So I took a left and got back on familiar territory by heading up to Lindero Canyon. I'll map out the run when I have more time, but for now it should be noted that it was a good run. I wasn't feeling great but the pace of the run was a little up tempo. My legs weren't too sore from the 200s yesterday. I think they are just a little fatigued from starting back up.

I'm currently posting from Union Square in San Francisco. It's great to be back up in Nor Cal and I'm looking forward to getting back on some runs from my high school days. Hopefully I'll be able to meet up with Steve Laurie and we'll get in some runs on the trails in Santa Rosa.

Edit: Just got done mapping the run I went on. I'm not completely certain that the starting point is correct. I can't find the exact address of the library, but I'm 99% sure that I got it right. The run was pretty much spot on for 10 miles. Glad to know that my legs are a little sore from the quicker pace and not that I'm totally out of shape.

Saturday, December 22, 2007

2 Hundos

Time: 57:19
Distance: 8-9 miles

Ran from the house down to Agoura Hills HS. It looked liked they recently got a new infield. One of those field turf kinds with the little rubber pellets everywhere. I warmed up 21:27 which included about a mile around the track in lane 6. I was planning on running some 200s but thought that since it was such a nice day that I should do some drills. I can't remember the last time I did drills but I have always enjoyed them. I used the extra movement as a way to loosen up instead of stretching. By the time I was done with a few strides I was fairly loose and feeling good.

Target: 8 x 200 @ a decent pace.
Actual: (50.84), 31.18, (51.13), 31.69, (52.94), 31.49, (53.38), 31.69, (53.56), 32.06, (54.52), 31.68, (54.42), 32.07, (53.00), 30.00 for 11:15.65.

Not a bad workout. I'll take it. 11:15 for two miles running hot/cold 200s. I was feeling pretty good the whole way. Not happy with those two repeats that were 32 though. I was able to maintain form well and feel like I was striking with power. Running in trainers wasn't too bad. I thought about bringing the Adidas flats out but I didn't want to run down to the track and back with them. This is just a starting point for the season. I'll definitely be doing this workout again and the times will be in the 28-29 range. I just hope the rest splits will be the same.

C/d back to the house 24:37.

Friday, December 21, 2007

Back to Agoura Hills

Time: 61:54
Distance: 9-10 miles

Ran from the house in Agoura on the route that I did on Sunday. Instead of turning on Grey Rock, I continued down to Kanan Rd. and took the Fountainwood way back up to the house. It was terribly windy this morning. I was able to maintain a steady pace despite the wind and hills. I hit the corner of Lindero Canyon and Kanan at under 25 minutes which was a few tics faster than when I ran it a few days ago. I wasn't feeling particularly stellar at any point but I was able to clip along. The legs weren't as sore as I would have expected them to be from yesterday's hills. Aerobically I feel great on these runs, it will just be a matter of time before the legs come around. I say it will be about Jan. 1 before the legs feel good again.

Looks like I better get to work since the world record in the beer mile has just been lowered. 5:09?!?!?! Are you kidding me.

Thursday, December 20, 2007

The Hills: Palms Springs Edition

Time: 55:58
Distance: 8-9 miles

This morning I went to John and John's coffee shop called Koffi in order to pay a bill and fill out the past few days of training. I was close the old neighborhood and new of a hill that was close by. I warmed up for the workout by going 23:07 on the surrounding streets. I finished at the intersection by the base of the hill to lightly stretch. My quads were already pretty sore at the start of the warmup and I wasn't sure how they would respond during hills.

Target: 10 x hill @ a pace that can be maintained
Actual: 56.08, (1:22), 55.92, (1:20), 54.61, (1:21), 54.09, (1:22), 52.59, (1:25), 53.62, (1:21), 53.14, (1:23), 54.13, (1:23), 53.02, (1:22), 52.87, (1:21) for 22:45 total.

C/d 10:06 back to the car. Overall it was a solid workout. I would guess that the hill was around 250m long. Not totally sure though. I remember the hill being much steeper when I was younger. Today it was just a good hill, but nothing special. According to Gmap Pedometer this is the distance of the hill. You figure out how far .1674 miles is.

The legs felt alright. I felt strong through 5 and then started to lose my form on number 6. I wanted to make sure that I was striking properly so I backed off the pace and concentrated on turnover and form. The times were pretty even. I'll take it as a starting point. Maybe I will do this workout again when I'm back in the desert after the new year.

Wednesday, December 19, 2007

Palm Springs II

Time: 60:11
Distance: 9 miles

Ran from the Biltmore Colony and headed north on Deepwell. Wasn't sure where I wanted to go, but had Ruth Hardy Park in mind. Ran a little around the park before heading over to Old Las Palmas which is the neighborhood where the movie stars used to live. I ran through the neighborhoods before making my way back to the house. The weather was great. Probably in the 60s with no wind. I was feeling pretty good. Legs were a little sore from the strides yesterday. Tomorrow I will perhaps attempt a hill workout.

When I got back to the house I found two 8 pound dumbbells in the closet and put them to use. I lifted very lightly, mostly did the running motion to attempt some sort of upper body workout.

Tuesday, December 18, 2007

Palm Springs

Time: 55:02
Distance: 8 miles

Ran from my dad's pad in Palm Springs on a route that had no particular direction. I was messing around up near the mountains on the roads when I found a trail that looked like it ran along a ridge. I opted to take it thinking that I could possibly run to the other side of the museum and golf course that was below. I was severely wrong. The trail, one that I think I have tried to run before, was treacherous. I wasn't really running at any point, more like hopping from rock to rock. Going up wasn't so bad but the journey back down wasn't fun. Thankfully, I didn't really venture too far out before heading back. Afterwards, I ran up towards the old houses we used to live in before running back along the main strip. Good run. Legs fine.

I finished the day of running with some hard strides. I ran along Deepwell in the street. I'm not totally sure how far the strides were but I would guess between 150m and 180m. I was concentrating on form and maintaining the effort. I only ran 5 but they were done well and a start to the track season.

Monday, December 17, 2007

Short Run

Time: 31:11
Distance: 4 miles

Ran from the house down to Kanan and out to Oak Park HS. I ran to the intersection of Doubletree and Kanan. On the way out I spotted two Toyota Prius' parked on the side of the road. I was wondering what they were doing when I ran by but thought nothing of it. On the way back I saw that a man was filling the lead Prius with gas. He had two of those little red plastic cans and was messing with the fuel tank. First of all, how do you run out of gas on a car with a gauge? When the light comes on you fill up. If you're Nick Neely, you might wait a few days, but still you never run out of fuel. Second, how the hell can you run out of gas with a Prius? The thing is a hybrid and gets like 60 mpg. That is enough to go like... from LA (the city) to LA (the state). The person who owns a Prius and runs out of fuel should have their license revoked, be forced to pick up trash along the hwy and have to travel by camel for month. Idiot!

Sunday, December 16, 2007

Oak Park/Thousand Oaks Loop

Time: 55:33
Distance: 8 miles

Ran from the house in Agoura Hills down to Kanan Rd. Took a left and headed out toward Oak Park. Ran past the high school, turned left on Lindero Canyon Rd. Ran until I hit Thousand Oaks Blvd. Ran along past Taqueria Oscars which I learned is now closed or went out of business. Such a shame b/c I never got to go there. If I remember correctly, Chase who used to be on the Brown XC/TF team was from Thousand Oaks or Oak Park or near where I am staying. He didn't care too much about running and his only real contribution to the team was about how porn stars who get their buttholes waxed should be considered for the Purple Heart. However, he will be most remembered for "munging." If you don't know what it is, look it up. Not cool.

The run was on this route. Turns out it wasn't 8 miles but closer to 9. I must be terrible at recording on Gmaps Pedometer or not that out of shape.

Overall, it was a good run. Pretty decent loop that was rolling most of the way. I didn't need to be reminded of munging though.

The New Plan

This morning I had a nice conversation with my coach Tom. We discussed many things like becoming a general in the Costa Rican Army, the price of bicycles in Trajikistan and the prevalence of "mingers, munters, and wagons." More importantly, we talked about training. Some of the notes to come out of the discussion were:
  • stay off the track in Cali
  • focus on hills
  • spend any extra energy doing drills
  • run strides right... 150m hard
  • week #1 - 60 miles
  • week #2 - 70 miles
  • get ready to start doing legit track work upon arrival to Oklahoma in Jan. (600s, 800s, etc.)
I liked the training plan and think I should stick to it if I want to run a decent indoor season. We think a trip up to the "launch pad" would be in our favor. Since I am just getting back to filling out this blog after some time off, Owen's potential race list serves as a decent model. Also, I haven't discussed this with him, but... Tajikistan? You see, I wasn't really interested in reading anyone's blog while I wasn't running. Especially, when it was ice storming in Oklahoma and I catch a glimpse of this. 70 degrees? Are you kidding me?

Saturday, December 15, 2007

Agoura to Oak Park

Time: 48:11
Distance: 7 miles

Ran from the house here in Agoura down to Kanan Rd. Took a left at the light and ran out in the direction of Oak Park. I was hoping to hit around 50 minutes, so I turned at 25:30. I figured that the entire first mile plus was downhill and that it would be faster. I still negative split the run which was fine. I woke up a little sore this morning. Nothing too painful, but definitely a little silly to be sore after a 40 minute jog.

I take it struck a nerve with the one person from socal that lives in Oklahoma. Great comments were left in yesterday's post. For those 3 individuals who may actually read this blog, just so you know, Fresno, Bakersfield and Modesto are perhaps the 3 most despicable cities in California. They would be comparable to New Haven, Conn. (for the east coasters), Ardmore (for the Oklahomans), and perhaps Fairbanks, AL (for the Alaskan).

Friday, December 14, 2007

Agoura Hills

Time: 43:14
Distance: 6 miles?

I'm here in sunny California. The shitty part though. The southern half of the state is in great need of something. Oh well. I can't be complaining b/c it is much, much better than not having electricity in Oklahoma. I can't knock the OK state one bit though. It's the name of this blog. I like to think of myself as the OK runner. I work at a store in the OK running community. I want to rep OK to the fullest. I'll fight for OK. I'll die for OK. OK does not suck (I'm not sure why Texas doesn't fall into the ocean). Regardless, any place is miserable when you don't have power. Goes to show how reliant we as a society are on technology and first class amenities.

Back to running... I ran down the hill and looped the roughly 3 mile circle twice. Legs felt good. Not sure what they will think in the morning. The loop was slightly hilly which is going to rock me in a few days. The pace was good. Breathing was good. All diagnostics were good.

Useless piece of info.: I saw a coyote outside the back fence this morning. It was the size of a German Sheppard. I also saw a Mini Coop crash into some garbage bins and then the back of a suburban. Well, I didn't see it happen. But, I saw the aftermath and all the cops/medical units. See what I tell you... socal sucks.

Thursday, December 13, 2007

12/7 to 12/13

Time: 0 minutes
Distance: 0 miles

A few days ago Tom and I decided not to run the Dallas White Rock Half Marathon and opted to take some time off instead. I have been able to focus on school work and let my body fully rest for the first time since late June. The few runs that I have done were nice knowing that I didn't have a workout in a few days and needed to be rested. I was just able to enjoy the run.

I thought about starting up the training on 12/10 b/c most of my work was already completed. However, when I got up I found out that Campus Lodge was without electricity. Not only were we without electricity but most of the state was too. There was no way I was going to put in some time on the feet, come back and sit around in dirty running clothes without the ability to take a hot shower. I was able to hang out at campus, Kristi's and Jilane's for a few days before leaving for Cali. On Weds. night when I went by the Lodge to pick up my clothes, the apartment smelled like Marijuana, was probably 40 degrees and darker than most caves. After grabbing a random assortment of apparel I was off to Jilane's to pack and go out for the last time of the running break.

Now that I'm back in Cali I have started running again. Slowly but surely getting back into things. The break was nice. But, not feeling useless is nicer. Also, not having to run in ice storms where power lines are snapped by falling branches is pretty nice too.

Thursday, December 6, 2007

Lloyd Noble

Time: 46:01
Distance: 8 miles

After taking a few days off, I wanted to get out the door and put some time on the legs. Schoolwork is rough at the moment but I found some time to put a run in. I figured I would just go on a standard loop but do it quicker. My legs felt amazing. I can't remember the last time that it felt like I had that much pop. I usually get to the corner of Brooks and Classen in a touch over 9 minutes if I'm running well, sometimes it is a little over 10 minutes if on a warmup for a workout. Today, I hit the mark in just over 8 minutes without pressing too much. I finished up the run no slower than when I started. Felt good to put some quicker miles on the legs.

Monday, December 3, 2007

Brookhaven Mansions

Time: 36:41
Distance: 6 miles

This was not a good day. My world got rocked this afternoon and I spent this run flying around the mansions that Bob Stoops and Jeff Cummins live in. It was pitch black but I had my headlamp on, but I was tearing the streets apart. Not a good run to remember. One of the last runs before a break in the training cycle.

Sunday, December 2, 2007


Time: 56:07
Distance: 9 miles

I'm not totally sure where I did this run. Even though this post is going to say I ran on 12/2, it's really 12/16. Two weeks ago is waaay too long to remember. Perhaps I ran Lloyd Noble with an add on past the elementary and middle schools. In fact, that's what I think I did. If I'm correct, the pace was pretty steady. This was one of the few runs in the month of December before finals.

Saturday, December 1, 2007

Day Off

Time: 0 minutes
Distance: 0 miles

Woke up after a night out with Logan, Mike and J.D., turned over in bed and looked out the window. Saw that it was windy, raining and overcast. Rolled back over and went back to bed for an hour. Had to get up relatively early because Gus was coming by to pick me up at 9:10 am. Had a rough first few hours at worked but started to perk up around noon. The coffee Jilane got me helped a bit too.

Didn't get out the door to run today. Chatted with Tom about the possibility of working out in the morning. That idea was scrapped as I was not very highly motivated. Tom and I decided that for the next week running is going to come second and that it is going to be mainly a rest week.

Friday, November 30, 2007

Brookhaven Double

Time: 40:08
Distance: 6 miles

I worked all day at OK Runner and things really slowed down about 5:30 pm. I opted to go out for a run to just put some time on my legs. I ran up to Rock Creek Rd. like a did a few nights ago. The air was crisp but it was nice not having to find the wind. After getting back to the store I saw that it was slow inside and that I was feeling pretty good so I added on an extra 6-7 minutes across the street.

In Search of...

Time: 58:03
Distance: 9 miles

Ran in the morning from the Lodge on the Lloyd Noble Loop. I hadn't done this standard run in quite some time and it was nice to get out there. I added on by turning left at the elementary school and running up to Vicksburg past Irving Middle School. I wasn't even concerned with the anal 1:57 that would have taken me to 60 mins. The pace on the run was a touch quick anyway.

I chatted with Tom last night and expressed that I didn't have a good workout and school is getting rough. He told me to scrap the tempo run we had planned to do this morning and just run as much or as little over the next couple of days. For the next few weeks running just needs to serve as a stress outlet and not something that I need to focus on. We decided that on Sunday we will possibly do a "Michigan" workout if I'm still interesting in running Dallas.

Thursday, November 29, 2007

Big Workout Flop


I woke up early to work on my take home midterm but took a break around 7:30 to hit the track. I felt pretty good on the w/u of 21 minutes. I was pretty excited to do this workout that Tom had assigned early in the week.

Target: 2 x 3k. 8:55 for #1, 5 mins. rest, 8:45 for #2.
Workout splits: 9:01 and modified. (Splits to come).

Felt decent through 2k of the first one and absolutely miserable on the second one. Not sure what went wrong but I am definitely stressed with school work. I'm not even sure if I still want to run this half marathon. I know I'm fit but it will completely screw me scholastically. C/d back to the lodge 13:20.

Wednesday, November 28, 2007

Brookhaven Double

Time: 33:50
Distance: 5 miles

After work I went for a run in the Brookhaven neighborhood. Instead of the usual 50 minutes, I opted to go 5 miles. I ran on the standard out and back course but went out to Rock Creek Rd. before turning back. The first half of the run took 18 minutes as it was directly into a cold wind. Tomorrow morning I have a big workout that will hopefully go well.

Familiar Places

Time: 64:47
Distance: 10 miles

I returned to the OK state late last night. After a decent night of sleep I woke up to go running on a familiar loop that accommodates the wind. I ran out to the GT and back along the neighborhoods near 24th St. It was rather windy out there wind maybe a breeze of 20 mph. Not a fun way to put in work but my legs were feeling great. I made it to the corner of Brooks and Classen in 8:50 which is much faster than the 9:10 to 9:25 it usually takes me. From there the pace stayed relatively brisk as I was able to finish over two minutes faster than I usually do on this run. Not sure why I ran a quicker pace. Perhaps I was actually excited to be back in Norman?

Tuesday, November 27, 2007

Cutting Shapes

Time: ~67:45 (time without rest)
Distance: ~10 miles

Ran from the house to the Mason HS track to drop off my flats and then continued on through to the park. I was contemplating which workout to run b/c it was terribly windy and cold. I think when I left the house it was hovering around 34 degrees and the wind was around 15 mph. I definitely wasn't going to be able to run the 3ks that Tom had suggested. I decided to hold off on that big workout and run the 400s that I had planned for Thursday. W/u 22:38. Ran a couple strides.

Target: 8 x 400 in 67 dropping to 65. Rest of 60 secs.
Splits: 66.90, (59.7), 65.93, (59.1), 66.04, (59.6), 65.44, (60.2), 66.88, (59.1), 66.17, (58.3), 65.82, (59.7), 64.75.

Overall it was a good workout. I wasn't sure how it was going to go with the cold and wind. I was reluctant to even workout today but saw that the forecast for Norman was even worse. Hopefully, this workout will make the 3ks on Thursday feel relaxed through 4-5 laps. C/d back to the house to drop off my shoes and then continued on to the Cintas campus, by the golf course and back to the house. 36:25.

Monday, November 26, 2007

Back on the Train

Time: 84:28
Distance: 12-13 miles

Ran from the house toward King's Island on a back road that didn't have much of a shoulder. I was looking for the trail that runs along a creek/river that Eloisa showed me a few years ago. I knew the general region of where it was but didn't know exactly where to go. I ended up finding the path at about 28 minutes but by this point I was soaking wet and getting cold. The weather today was quite gloomy. I asked a sheriff how to get back to Mason and he looked at me like I was fucked. I kinda was. He recommended that I could run along the bike path and that when I came to an old factory to head up the hill and that would take me back through town.

I continued down the path for a little over two miles before coming to the factory. At this point I was soaked and getting colder. I saw the hill and started up it. It was definitely one of the biggest hills I've run up and it turns out I was going in the wrong direction. I found my way to a gas station and asked for directions. The attendant told me that I had to run back down the hill and cross the river, make my way to a McDonald's and then head straight. He directions were accurate but it took me another 30 minutes to get home. The run would have been great if it weren't so cold and wet. I was only out on the roads for 80+ minutes but it felt like I had been out there for well over 2 hrs. Just one of those runs. Good to be back at it though.

Week in Review

Time: 376:46
Distance: 55 miles

Very light week. Run distance is about half of what I have been doing for the past few weeks or so. Hopefully this drop in mileage will keep the legs fresh and healthy. I enjoyed the unplanned days off.

Sunday, November 25, 2007

Easy Run

Time: 96:40
Distance: 13 miles

Ran with Dave and Tim this morning on a loop that heads out near the park we ran on yesterday but it turns right on the hwy and heads on some quieter back roads. The pace was easy and I was getting a bit antsy to push the pace but I tried to relax. We got back to the house in about 69 mins which I think we covered 8-9 miles. Definitely was feeling good. I added on another 4 miles or so by heading back out on to Tylersville and down to the Cintas campus. I headed over to the tennis stadium and ran back from the golf course. I think the add on was around 4-5 miles and it was at a pace that I usually run. A decent way to end the week on a cold morning.

Saturday, November 24, 2007

Family Run

Time: 50:17
Distance: 6-7 miles

Ran with Dave and Tim in the morning. The pace was quite leisurely but I enjoyed it. We ran on a loop that I've done on other visits. My legs were a bit stiff from the race. Perhaps from the crouching in paintball. Deciding to take the remainder of this week light.

Friday, November 23, 2007

Day Off

Time: 0 minutes
Distance: 0 miles

Instead of waking up and going for a run, I woke up and went paintballing. Pretty much the same thing. Dave and I went out to the paintball farm to shoot up some friends. Last year we had a group of about 15, this year only 6 showed up. We ended up grouping with some other guys to get a group of 10. The games were pretty fun and intense. On the field with the two trailers I ran out of ammo and decided to make a run for it. The game ends when someone from one team touches the other team's trailer. I made it within 10 meters before getting shot in the shoulder by someone hiding out in the trailer. Fun times regardless. Later in the day I got shot at point blank range in the nose. That wasn't fun times.

Thursday, November 22, 2007

Thanksgiving Day Race

Time: 51:33
Distance: 8-9 miles
Race Time: 31:38 for 10k

Woke up around 5 am to get a bit of a shakeout run on the treadmill downstairs. Ran for 15 minutes.

Drove down to the start of the race in Cincinnati with Dave, Stuart and Tim. We arrived at about 8:15 am and I immediately started my w/u of 19:55. It was really cold and a bit drizzly at the start of the race. I had a hard time getting warm and would have worn a long sleeve shirt under my jersey if I had a tighter fitting one. I made my way over to the start line and ran a stride or two to stay warm. There was a good turn out this year and I was hoping to go out with the leaders and make a move at about 4 miles.

The race headed out at a pretty quick pace. I'm not sure what our split was through the mile but I came through the 2 mile mark just behind two other guys in 9:43. At that point Chris Reis made a little move to the front and took off. He opened a 10 meter gap which I didn't cover going over the first bridge. I ran with the other guy until mile 3 which we hit in 14:50 (5:07 split). By the 5k Reis had the race won and I wasn't feeling great. We were heading into a wind and I was starting to get cold. I came through 4 miles in 20:06 (5:15 split) and things continued to get worse. Since I was running alone in second I started backing off as I wasn't feeling great going up the inclines on the bridges. Mile 4-5 was definitely the toughest as I hit 5 miles in 25:29 (5:23) and 6 miles in 30:35 (5:06). I finished in 31:38 finishing in second by a distance. At 6 miles a group of guys was running me down but I had a lot left and ran well the final 400m. I was just terribly cold at this time and didn't really cool down before grabbing snacks and jumping in a warm car.

Overall the race was a disappointment. I really thought I could go closer to 30 minutes. I want to run the first 10k of the half in about the time I ran today. Not a good sign but hopefully just an off day. Perhaps a little tired from the travel, hard effort on Sat., or the "swing lube" (Mich Ultra's).

Owen ran a good race out on the east coast. My coach Tom finished an embarrassing 5th and lost to his brother George. The guy who outleaned George for $50 and third place tried to run out in Oregon for Team Eugene. I think he stayed for 2 weeks before the hippies drove him off.

Wednesday, November 21, 2007


Time: 0 minutes
Distance: 0 miles

Not the typical day before the race workout. Woke up and was invited to go golfing with Dave and Glenn. I couldn't turn down the opportunity to embarrass myself, so I decided to go. I did get better as the day went on but that's not saying much. We stayed out on the course until it started raining before heading in to the club house. I had planned to go for a run later in the afternoon but when you start drinking Michelob Ultra's on the course at 10:00 am, things just don't work out. I still planned on running after leaving the course, but we went to Dick's Sporting Goods to pick up some seasoning for the turkey and then went to Willie's Sports Bar. We drank a few more Mich Ultra's before heading home and at this point my legs were feeling rather good. But, not a good in the sense that a run would make them feel better.

Tuesday, November 20, 2007

Cutting Shapes

Time: 60:58
Distance: 9-10 miles

Ran with Dave from the house over to the Mason HS track. Dropped off my shoes and added on a bit more. W/u was 19:16. Ran a few strides in my flats. Tom wanted me to cut a few shapes as a tune up for the race in two days.

Target: 6 x 400 in 65 secs with 400 jog.
Splits of: 65.44, (1:48), 66.13, (1:49), 65.69, (1:46), 65.87, (1:47), 65.00, (1:46), 63.67, (1:47) = 17:18.27 for 3 miles.

Felt solid on the effort. Legs thought that 65 seconds was a bit quick but aerobically I felt great. I think I should have a good run on Thursday. Stride wanted to open up a lot but I tried to keep the turnover a bit higher instead of loping along. C/d 24:15 back to the house and along the golf course.

Morning Jog

Time: 50:13
Distance: 7-8 miles

Ran in the 'burbs of Mason, OH. Went up the street to another housing development and over past a pond on the Cintas campus. As I was running by I saw something of decent size jump in the water. When I got closer to the pond this critter poked its head out of the water and looked at me. It was an otter. An otter? Don't see one of those everyday. I continued on and looped around near the high school and parks. Legs were feeling good. This afternoon I'm going to run with Dave over at the track.

Monday, November 19, 2007

Morning Run

Time: 67:05
Distance: 10 miles

Before heading off to the airport I ran on the loop that goes from the Lodge out to the GT, back along the neighborhoods that are near 24th St. It was a great morning for a run. Legs felt a little sluggish from the hard effort a couple days ago. Need to rest up for a good race this Thanksgiving.

Week In Review

Time: 704:35
Distance: 107 miles

Good week of training with two great workouts in there. The mile repeats on Tuesday went better than expected and the long session on Saturday was probably one of my best workouts to date. I'm rounding in to form nicely, just in time for the Thanksgiving Day Race in Cincinnati, Ohio and a half marathon in 3 weeks or so. I'm hoping to get in a quick time at the 10k so that I can come through halfway in the 1/2 'thon relatively comfortably.

Sunday, November 18, 2007

Short Lloyd Noble

Time: 45:54
Distance: 7 miles

Ran from the Lodge on a light run. Tom didn't want me pressing too much after yesterday's workout. I felt a little sluggish in the legs but my cardio fitness is real nice right now. I slept funny on my neck last night and I'm having a hard time turn my head. I even busted out the Chinese herbs to get some relief.

Saturday, November 17, 2007

Looong Run

Time: 131:09
Distance: 21 miles

Tom wanted me running a bit unusual today in terms of quality and quantity. The goal was to run at distance pace for an hour and then run hard for another 45 minutes to an hour. The idea being that I would learn to run hard but in control after being a little tired.

I set out from the Lodge and ran the loop that goes out by the GT back 24th, cut through the neighborhoods. I ran back up to campus to use a facility before making my way to Lindsey and Pickard. I decided that in order to keep it honest I should get splits. It made the most sense to use my 4 mile tempo loop and run it twice plus an extra mile down Pickard. I started the hard effort at 59:39.92.

Hit splits of: 5:21.42, 9:28.04, 5:17.25, 1:18.92, (21:15 @ 4 miles), 5:12.26, 9:18.86, 5:15.57, 1:15.37, (42:15 @ 8 miles; 4 mile split of 21:00), 4:59.28 = 9 miles in 47:27.

Felt great out there today. My stride felt fluid through the entire run. I was surprised I felt so good late in the run. I was still able to run a 5 min. mile after 100 minutes of running. I got a little tight in my hip flexors and glutes around 7 miles but was able to maintain the pace. This was definitely a better run than the workout I did on this course in Zoom Elite 3's and this time I was in regular trainers.

C/d back to the Lodge after stopping at Big 10 John's house for a drink of water. 24:03.

Friday, November 16, 2007

200s and Donuts

Time: 80:54
Distance: 12 miles

Ran in the morning on the loop that takes me from the Lodge, out to the GT, up to the golf course, back along 24th. Since it was windy I ducked into the neighborhood and ran back weaving east and south until I made it to Brooks St. I ran into Scotty D. and Holly as I was running through campus and learned donuts were still on for the morning. I had to run some 200s at the track so I ended up over there around 60 minutes. Tom wanted me to turn the legs over and run 6 x 200, not worrying about the splits. I hit:

(55.92), 32.92, (57.07), 33.31, (55.75), 32.62, (55.75), 32.50, (56.82), 32.32, (55.61), 31.51 = 8:52.10 for 1.5 miles

C/d back home 12:00.

Thursday, November 15, 2007

Brookhaven Double

Time: 50:04
Distance: 7-8 miles

Ran from OK Runner through the Brookhaven neighborhood on the standard loop. My legs were feeling damn good this evening before class. I ran solidly without over pressing. I had to remember I went 80 minutes this morning. I added on across the street from the store. An uneventful run but time on the legs.

South Base

Time: 80:17
Distance: 12 miles

Ran from the Lodge through campus and over to Pickard. Met up with Scotty D. and Holly for a little morning run. It was freezing out. First morning I've had to wear half tights and tights. The pace wasn't brisk, the wind wasn't bad and the convo's were good. I learned all about the "Creamers." Our run took us out by the National Weather Center and what is called "South Base." Haven't really explored over there much but it seemed decent. Ran back toward Pickard to drop Scotty D. off and then ran back through campus.

Wednesday, November 14, 2007

Double Run

Time: 32:33
Distance: 4-5 miles

Ran from OK Runner through the Brookhaven neighborhood on the standard loop. It was still windy, had gotten colder and I wasn't dressed properly. Instead of remaining uncomfortable I cut the run short and went to Taco Cabana to meet up with the boys. I'll go longer in the morning tomorrow.

Sutton Woods

Time: 66:23
Distance: 10 miles

Ran from the Lodge out to Sutton Woods on a terribly windy morning. Constant winds were probably at 17mph and gusts up to 25mph. It was awful running along the loony bin near Robinson St. Once I got to the 1.5 mile trail I was shielded a bit. The legs were feeling ok on the run, the wind just made it hard to do so. On the way back I split 11:38 for the last 2 miles.

Tuesday, November 13, 2007

Slammin' Mile Repeats

Time: 102:15 (~97 mins minus the time spend standing)
Distance: ~15 miles

Got a decent amount of sleep last night, woke up, met with a professor and then sneaked into the OU locker room. I brought all the stuff I needed for the workout and work with me to campus. I warmed up to the GT with carrying my flats (Adidas Rotterdam 4) in 27:43. I ran a lap of each loop to add on some extra time and shake out a bit. It sucks having to warm up holding your shoes for 20 minutes. Anyway, Coach Tom wanted me to get out to the GT and put in some work.

Workout: 5 x mile w/ 5 mins. rest.
Target: 5:00 dropping down to 4:50 on the last one.
Splits of: 5:00.68, (4:55), 4:56.31, (4:56), 4:53.99, (4:58), 4:52.68, (4:57), 4:42.62 = 44:14.93.

I ran the workout on the 800m loop of the GT. For the recovery, I would jog 800m in about 3:40 and then stand around until it was time for the next interval. My legs felt great for the entire workout. I think the lighter shoes definitely made a difference. It is the first time I've worked out in anything other than the Nike Zoom Elite 3's (a favorite of Owen's). The first 200m of each interval was significantly faster, but I just tried to keep my turnover in a rhythm. I was going through 400m in 69-70, the 800m in (2:30, 2:27, 2:25, 2:23, 2:22) for each consecutive interval and the 1k mark in (3:07, 3:03, 3:01, 2:59, 2:56). The only time I really pressed was the last interval from 800m-1k and the last 200m of it.

C/d a bit on the GT, ran back past Norman HS, through campus and finished with a little over 5 mins on the grass at the outdoor track barefoot. I took that one straight from Owen and the Texas boys. Seemed like a good way to keep the pace relaxed and strengthen the feet. 30:18

Monday, November 12, 2007

Brookhaven Double

Time: 50:??
Distance: 7 miles

I have been calling this run 7 miles but it is more like 7-8 miles now that I have been adding on across the street. I ran the first section with a guy named Dustin... well, I kinda ran with him. I hope he didn't get lost out there. It was pretty dark at 6:30 when we left so seeing the street markers could be difficult. My legs were feeling decent towards the latter stages of the run b/c we started out quite casually.

After the run Gus, Anna and I went to the NY pizza place on campus corner. I had the fettucini alfredo and it was delicious. I had to take it back to the days when I had to have fettucini alredo the night before a race.

Morning Jaunt

Time: 65:06
Distance: 10 miles

Ran this morning from the Lodge, through campus, out towards Scotty D's house. Was feeling rather sluggish and couldn't figure out why. Legs just weren't responding well. Perhaps a case of DOMS. When I got back out on to Chautauqua, I looked up and a runner with the yellow Team OK Runner singlet was on the other side of the street. I quickly picked up the pace to catch Jack Tracy and I ran with him for the last 20 minutes or so. It was a huge help having someone to run with and especially on this morning. I finished up by running back toward Jack's apartment and then ran home along Sooner Rd. and through the frisbee golf course by the Lodge. I started to get my stride back the last 10 minutes but that was partially do to the wind at my back.

I definitely need a name for this run. I need names for most of my runs in general so I can just write the name and not the description of it. Problem is that nothing eventful ever happens on them so nothing comes to mind. I miss the days of St. Rays, Crazy St. Rays (which doesn't exist), Dragon (even though I hated that run), Seekonk (long and short), and most of all P.C.

And, I'm sure if you're reading this you have already been on Owen's blog. Just so you know, I am not sporting any kind of faux hawk these days. I'm in the phase where my hair is too long to style into any kind of Euro faux hawk/mullet. Although, maybe I should consider ditching the Euros and testing out the Japanese style.

Week in Review

Time: 697:19
Distance: 107 miles

If I dedicated this much time to schoolwork I might be doing a bit better. Good week of training. Got in a solid workout on the GT. Decently pleased with where things are going. I need to make sure I get in a good long run this next week. I'll have some big workouts on Tuesday and Saturday of the coming week that will be a good indication of my fitness.

Sunday, November 11, 2007

Windy Day Run

Time: 75:07
Distance: 11 miles

Ran from the Lodge to the Bank of America to deposit a check from work. Then I headed out towards the GT, ran down Robinson and over 24th. Once I was heading south the wind was being a bastard so I dipped into the neighborhood to run along the side streets and get some blockage. My legs were feeling damn good despite the wind, so I just went with it. The pace varied depending on which way I was facing, but overall I thought it was a good run. I was tempted to go longer but my mileage was already pretty solid for the week and I just wanted to get home to recover for the coming week.

Short Lloyd Noble

Time: 44:56
Distance: 7 miles

Ran during the OU vs. Baylor game this evening. Just wanted to get in a light shakeout. Legs were feeling ok. The atmosphere of the game was great. I tried to catch glimpses of the score as I ran by the stadium and on the flat screens of the tailgaters. Instead of running straight down Jenkins, I turned right on Timberdell so that I could run facing traffic. There weren't too many vehicles on the road but I didn't want to get run over by a drunk redneck that came into town to cheer on the Sooners. OU won 52-21.

Congrats to the Brown Men's XC team for their performance at Regionals. The seniors stepped up their game and ran respectably. Also, congrats to the Texas men's team for qualifying for nationals. It should be a good mix out in Terre Haute.

Saturday, November 10, 2007

KATs Making Tracks 5k

Time: 67:14
Distance: ~11-12 miles
Race Time: 15:28

I had wanted to get up to Tulsa for the McNellie's Pub Run which involved some running, beer drinking and more running, followed by some more beer drinking. But, I didn't have a ride. All the boys went up on Friday b/c Billy Grona is getting married this weekend. Since I was stuck in Norman I thought that I would get out the door early and mess around at the KATs Making Tracks 5k. The race was perhaps the worst road race in which I have ever participated. Absolutely terrible across the board.

First, there were no bathrooms. Second, the course sucked. Third, the prizes sucked. Fourth, the competition sucked. Overall, the race what? Yeah, sucked. However, there were a ton of sorority chicks milling about.

I warmed up from the Lodge to the KAT house on Chautauqua in 21:34. The gun went off a few minutes after 8:00 am and since the ground was a bit slick due to the heavy fog it was difficult to get any traction on the street. The runner to the left of me slipped off the line and went down. Wham! The lead biker who was 50m up front of the starting line was busy making small loops while waiting for the gun to go off. When it finally did, he was positioned sideways on the street. In his attempt to face forward/pick up speed, he pushed down hard on his pedal. Remember how the road was slick? Wham! Yeah, he went down. Hard.

I went out with a couple of guys that were down from ECU. We approached Lindsey pretty quickly, ahead of the lead bike, and behind two cars sitting at the stop light. I had to quickly dart out into the street just as the light turned green and dodge the cars. Once we were crossed, the lead biker was able to catch up and lead the race. We wound through campus by the freshman towers until we crossed Timberdell. I could see that the turn around point was up ahead and as I approached the volunteers, I put up my arms as if to say, "Where do I turn around?"

They just looked and said, "This is the turn around point."

To which I replied, "Anywhere?"

"Yea, anywhere."

See. I told you this was a shit race. Oh yea, there were no mile markers.

On the way back the lead bike was nice enough to not tell the other runners to get the "f" out of the way. So while I was running back--on an out and back course with several turns--I was forced to run around the joggers, walkers and baby strollererereres. The place was a mess. I was getting, "You're running the wrong way," and "Lookout!" At this point in the race I didn't care how fast I was running. I was tempted to walk the last 100m just to be a dick. But, there would be no real point in that and I decided cross the line casually and start my cool down.

C/d 40:12.

Friday, November 9, 2007

Short Lloyd Noble

Time: 45:33
Distance: 7 miles

Ran after work when it was well dark. Had my goofy ass headlight on when I went out. Legs felt decent considering this morning's workout. I was never too exhausted today at work. Tried to stretch at various points of the day. This was just time on the legs.

Cutting Shapes

Time: 85:27
Distance: ~12-13 miles

On a foggy morning I ran out to the GT in 26:56. Legs were feeling decent, but I wasn't sure how they were going to respond. I knew I had a perfect morning for the workout... no wind, cool temps, good nights sleep. I really didn't want to f this one up. When I stopped at the little park by the library to use the facility I noticed that it looked like someone got murked. There was blood everywhere and blood soaked toilet paper on the ground. Maybe everyone was ok and it was just some homeless lady on the rag.

Target: 2 sets of 6 x 400/200 in 68-69. 800m jog between sets.
Set #1: 68.81, (59.08), 69.06, (59.40), 68.25, (59.06), 68.57, (59.51), 69.30, (59.49), 68.13, (3:43)
Set #2: 68.50, (57.05), 68.75, (56.77), 68.35, (57.88), 68.51, (58.55), 67.50, (59.00), 65.64 = 27:08 for 7600m

Workout went relatively well. I got through the first set well and really focused on maintaining the pace on the second. The GT is not in the best condition these days. This workout was similar to a couple workouts that I have done in the past. The first one is here and the second one can be found here. It is a little difficult to compare them directly, but I think my fitness is improving.

C/d long back to the Lodge after running past Norman HS 31:23

Thursday, November 8, 2007

An Ian Marcus Experience

Time: 40:40
Distance: 6 miles

Ran from OK Runner to the Lodge on my normal route. Cleaned up, rushed to the bus and went to class. As the title would suggest, shit was bad... literally. It was reminiscent of Hanley's post. I guess you shouldn't eat chocolate covered peanuts and drink coffee in the moments leading up to the run home. Legs felt fine. Weather was ideal.

Tom and I have been chatting about the plans for racing this season. After the race in Ohio on Thanksgiving, Tom suggested that I go down to Dallas and run a half marathon at White Rock. The half marathon will let us decide which direction to go in the future. I still want to hit a time indoors in either the 3k or mile, so maybe after the half the training will shift towards some more speed oriented workouts.

"Thats the Way to Do It!"

Time: 65:47
Distance: 10 miles

Ran from the Lodge to Sutton Woods. Did the usual 2 laps on the 1.5 mile trail. I felt pretty damn good. Partially b/c I was going into work later and had time to wake up before heading out the door and the fact that since it was later the weather was a bit warmer. On the way out to Sutton I had an older gentleman with a 5 gallon hat (wasn't that big) comment, "that's the way to do it." I think he's said this before when I've run by.

Wednesday, November 7, 2007

Cadillac Crash & Trainspotting

Time: 67:39
Distance: 10 miles

Ran from the Lodge on the loop that heads out on Robinson, over 24th, back Brooks through campus. I was only a few minutes from home near the elementary school when I witnessed a pickup back into the grill of a Cadillac. The lady driving her son to school was blaring her horn while the gentleman in the pickup continued to back up. I'm not sure how he didn't hear the horn. The Cadillac ended up with an f'd up grill and bumper. I'm not sure about the truck.

On the way back on Brooks I heard that a train was approaching from the south. I was still over 400m away and decided not to pick up the pace. Just as I was approaching the tracks the flashing lights came on. I was about 50 meters away when the signal came on and that's when the pace immediately dropped. My surge brought me to the tracks with the train in sight, probably 20 seconds away. I went for it. I made it. But, in hindsight it was probably a dumb thing to do.

Tuesday, November 6, 2007

Tempo Run

Time: 94:28
Distance: 15-16 miles

Got out the door around 9:45 on a chilly morning to do an 8 mile tempo. Tom stated he wanted me running hard and in control. Our goal is to remained focused on the strength aspect of my running up until the race on Thanksgiving. Warmed up to the corner of Pickard and Lindsey in 21:17. Did my tempo run on this loop. Ran the loop twice.

Target: 8 mile tempo. First 4 miles in 21:30, next 4 miles in 20:30. Run same loop twice. Jog to track run 4 x 200m pick ups.
Workout: 4 miles in 21:33, 4 miles in 20:40 for 42:13.91 total.

1st lap splits of: 5:30.04 (mile #1), 9:29.23 (1-2.75 miles), 5:15.13 (2.75-3.75 miles), 1:18.76 = 21:33.16 at 4 miles
2nd lap splits of: 5:07.38 (mile #5), 9:14.76 (5-6.75 miles), 5:05.56 (6.75-7.75 miles), 1:13.05 = 20:40.75 for 42:13.91 total for 8 miles.
Jogged to track in 9:57.
200 splits: (58.13), 32.30, (60.76), 33.18, (59.94), 30.99, (60.75), 30.24 = 6:06.29 mile.
Jogged home in 14:04.

Not too sure what to think of this workout. It was solid but not perfect. I relaxed too much from 5-6.75 miles. That section was more in the open than the rest of the workout. Running along Chautauqua was fine in terms of traffic but the wind slowed things. Regardless, I got a good effort in and finished up with some decent pickups on the track.

Monday, November 5, 2007

Brookhaven Double Run

Time: 50:02
Distance: 7 miles

Ran after work with the OK Runner crew. Did my typical two loop special and finished up with a smaller loop across the street. I came back to the store in 43:55 or so before tacking on a few extra minutes to kill time before Gus got back from his walk.

Morning Run

Time: 60:26
Distance: ~9-10 miles

Ran this morning from the Lodge, through campus, left on Pickard, past Scotty D's house, up and over to Jenkins back to the lodge. I was noticeably running quicker this morning. Partly b/c it was a perfect morning for a run and partly b/c I was feeling good. It was in the low 60's, the sun was out, little wind. I was clipping along from the get go. The run yesterday didn't seem to take too much out of my legs. Tom wanted me to go 6 miles b/c I mentioned my foot was a little sore. Since it was such a nice day and I was feeling good, I decided to go longer. The foot didn't act up so all was good.

Sunday, November 4, 2007

Week in Review

Time: 688:41
Distance: 105 miles

Good week of training topped of with a terrible race. Absolutely miserable. Embarrassing. I wanted to quit right then and there. The mid-week workout was okay, but I had a hard time getting the legs going. Right now I know I am aerobically fit, but the legs don't respond to some of the faster stuff. I want to add in some strides, barefoot diagonals or hard 200s like Paul Morrison to the training to open up my stride so that I don't get stuck in a rut.


Time: 105:13
Distance: 17 miles

Ran this loop. Felt okay. I was running pretty solid the last 10 miles of the run. I hit some mile splits of: 6:03, 6:02, 5:52, 5:51, 5:57, 5:56, 5:53. Those splits would have started from 36th and Cedar Lane and ended at 24th and Lindsey. Those miles are rolling hills and quiet country roads. I got moving pretty well out there but my left foot was bugging me. Up near the toes on the lateral side of the foot. By about mile 13 the endorphins were working and I didn't notice it much the rest of the way.

Saturday, November 3, 2007


Time: 20:02
Distance: 3 miles

Ran after work from OK Runner to the corner of Rock Creek on our normal loop. I considered going 5 miles but I was feeling down and out and didn't want to bother. To add insult to injury from this morning's race, I think I may have messed up my left foot towards the lateral side near my toes. Hopefully, it is just a bruise, but it hurt to walk around in the store.

RIP Ryan Shay.

Lancaster Avenue Mile

Time: ~35 minutes
Distance: 5 miles

Sean McCabe and I stayed in Duncan, OK last night. We woke up early and drove down to Fort Worth for the race. We arrived about 9 am and raced around 10:10 am. The course was downhill the first 400m, flat the next 800m and slightly downhill the last 400m. I wasn't in my normal routine of waking up early, shaking out, drinking coffee and having some time before starting the w/u. Once we got to the race, Sean and I ran the course, picked up our numbers and continued on with our w/u of 21:21.

The race went off with the men and women all lined up at the same time. I was hoping to be in contention with 200m to go and win some money. The race purse broke down as follows: $500, $300, $150, $100, $50. The gun went off and within 200m I was off the back hoping to reel people in the next 800m. I never could get my legs turned over and the race just ran away from me. I kept looking up and was hoping to see that the pack was breaking up and some runners were coming back but that never really happened and by 800m I was so far out of it that I basically packed it in. I ran the rest of the race considering pulling out and finding a place to do a tempo run. I was so discouraged after the race I didn't really cool down, just a run back up to the car.

This was by far my worst race of the summer and it is at the distance I like to think I specialize in. Such irony and disappointment there. On another note the Brown Field Hockey team won their first game of the season. It was only fitting for me to run like shit and them to win. Congrats to them.

Friday, November 2, 2007

Morning Run

Time: 68:36
Distance: 10 miles

Ran the loop that goes from the Lodge out to the GT, back on 24th and over Brooks St. through campus. Didn't really feel like running this morning but I got out there and put in some time on the legs. I was trying to imagine how the race would go tomorrow morning and I really have no idea. My legs weren't feeling too sharp by any means this run but I think I loosened up around 50 minutes into the run.

Thursday, November 1, 2007

I'm not the Trashman

Time: 65:05
Distance: 10 miles

Ran out to Sutton Woods from the Lodge and did two loops on the 1.5 mile trail. I was feeling good this morning partly b/c I don't have to go into work so I could run at 10am and not 7am. Makes a huge difference in allowing the body to wake up. When I was running out to Sutton, some lady yelled at me b/c she needed a favor. It looked like she had knocked over her smelly ass trashed filled garbage can with her van. She wanted me to help her pick it up. It took me three efforts to pick that bastard up without spilling egg juice all over myself. Other than the garbage lady, the run was great. Closed that last two miles in 11:40 or so.

Double Run

Time: 35:50 + strides
Distance: 6 miles

Logan and I walked to Campus Corner today to do work at Cafe Plaid. When I left I headed over to the South Oval to catch the bus. I showed up 7 seconds late and was forced to chase the bus. I caught it at the corner of Asp and Lindsey and the bitch driver still wouldn't let me on. I had to walk home furious. Since I was all warmed up when I got back, I decided to put the shoes on and go for a jog. I ran mostly on the field at Irving Middle School. Just made a few loops on the xc course even though it was hard to see the trail. I ran over with my adidas flats b/c I wanted to get in a few strides. After what I figured to be about 5 miles I ran over to the church driveway and ran a few ~120 strides to turn the legs over. I had no idea how fast I was running but I just wanted to get some pickups in. Then I ran a couple longer strides of about 300-350m. Not entirely sure on the distance or the pace. This mile race could be interesting since I have no speed.

Wednesday, October 31, 2007

Double Run

Time: 40:02
Distance: 6 miles

Ran from OK Runner back to the Lodge in the late afternoon. Again, I had to leave to get to class this evening. Not a bad run. There was a stiff breeze blowing out of the north that made it cooler than recent days. Generally the winds from the south are warm, from the north cold. Though when running home on this loop that goes along the bike path by the train tracks, I'll take a breeze at my back any day.

I got an email last night from the race director of the DRC Half. Here is what she had to say:

Sorry, Jordan, each race director sets their own rules for elite comp entries. We need demonstration of half marathon results, and under 1:10:00 for men and under 1:30:00 for women, which allows in quite a few entries. Some limits have to be established and I get a lot of requests from fast 5K and 10Kers.
Good luck with your running in the future!

First off, I'm not asking for travel money, a room to stay in Saturday night or a monkey to guard my bag during the race. Just a pass on the $60 entry fee. Second, 70 minutes for a half marathon is not elite. Third, if Mike DeCoste can run 68:45, so can I (not to take anything away from Mike's performance). Fourth, I bet no more than 7 runners go under 70 minutes in the race. Fifth, 70 minutes and 90 minutes for men/women are not equivalent times.

Fuck the Dallas Running Club.

GT Workout

Time: 98:16 (really about 91:46 if you take out the standing rest between intervals)
Distance: ~14 miles

Woke up early to drink some coffee before a pretty big workout out at the GT. Tom wanted this week to be a bit more structured and decided I ought to get in a substantial workout out on the grass.

Target: 4 x 2k dropping pace and rest. Somewhere around 6:15, (4:00), 6:10, (3:30), 6:07, (3:00), 6:04. If feeling good come back and run 3 x 400/200.

2k Splits: 6:21.94, (3:58), 6:18.80, (3:29), 6:15.49, (2:58), 6:15.56, (4:00).
400/200 Splits: 69.32, (66), 69.88, (64), 69.13
Total Run Time: 45:17

W/u to the GT took 27:40. Nice and easy. Ran a few strides before getting started right around sunrise. It wasn't too cold out, though I had tights on over half tights. I wanted to keep my hamstrings warm this morning b/c they have been stiff since Saturday's race. Though it was about 55 degrees, the wind was blowing around 10-15 mph. Wasn't sure how this was going to effect the workout, but it clearly slowed me down.

I started the 2k intervals on the west side of the GT so that I could take advantage of the long stretch heading north, on the east side of the GT. Since the wind was blowing out of the south, I figured if I could get two 400 segments of the wind being at my back, it wouldn't be so rough. I was wrong. Coming through 800m was okay, but the next 400m was tough heading into the wind. I never was able to get into a rhythm where I could just go with the pace. I was either running into the wind or being pushed from behind in a manner that felt unnatural. I know every workout isn't going to be ideal, I just thought this one would go much smoother than it did. I was still able to drop the pace as the rest decreased, but I was waaaay of the target times. After the fourth 2k, I ran back to the start of the 400m loop and cut three shapes. The 400's felt better, it was my hope to shake the legs up with that quicker effort.

C/d back to the Lodge in 25:19.

Tuesday, October 30, 2007

The DRC Hates Runners

Time: 44:57
Distance: 7 miles

Ran the Short Lloyd Noble loop after taking little nap in the evening. I was working most of the day at Cafe Plaid and was exhausted by the time 6:00pm rolled around. Still have lots of work to do.

On another note, I am planning on running the Lancaster Avenue Mile this Saturday in Dallas. The race director contacted me today and wanted to know if I needed a place to stay Friday night. James Newsom, the husband of OK Runner's Brooks tech rep., is the race director for this downhill mile race that is being brought back. You can check out the race website and see some old pics of the hitters from 1985. From what I know so far, James is doing everything with his limited budget to put on a great race. The flip from this is the DRC Half Marathon this Sunday. I was considering doubling back and trying to earn some money. The race last year was competitive but not ridiculous by any means. Just look at this exchange between the race director and I:

To whom it may concern:

I am writing to inquire about how to obtain elite status for this Sunday's event. I will be in the Dallas area and would like to compete in your highly competitive race. Any further information would be great appreciated.


Jordan Kinley

A woman named Libby Jones, co-director of the race, responded with the contact I should get in touch with. The other woman, Paula Robertson, is the one in charge of making the decision on elite entries. I asked for her email address but was told that it would be best to just stop by the store. Well, I don't live in Dallas and that is not possible. Instead, Libby asked me to send some recent results from races and she and Paula would make a decision. I sent her the results from the Four Seasons 5k/10, The Sunshine Run 5k/10k, Izumo Ekiden, State Fair 5k, Addison Oktoberfest 5k, CVS Downtown 5k, and Brookhaven Run. She wrote me back with this:

These 5K and 10K results are indeed impressive. But unfortunately, we need demonstration of longer distance races, ideally half marathon distance but I'd even consider a 15K. Until then, you are kinda viewed as an excellent sprinter, but I can't consider you as an elite half marathoner. Please contact us next year about a comped entry after you have a half marathon under your belt.
Good luck!
Libby Jones
DRC Half Marathon Co-Race Director

Fine. Fair enough. I may not be the best runner out there, but to call a 10k a sprint? I hit her with this:


If the USATF accepts 5k and 10k times as acceptable qualifiers for the US Olympic Marathon Trials, than I'm not seeing how the race directors of a half marathon in Dallas the same weekend would not accept the same distances as being sufficient. Additionally, to call a 10k runner as an exceptional sprinter is ludicrous. I am not presenting middle distance event times to meet the elite athlete status. The 5k and 10k distances are events that are great indicators of an athletes potential ability over the half marathon distance. While I am certainly not on the level of a Ryan Hall, Adbi, or Geb, these athletes all showed great potential in 5ks and 10ks, on the road and track, leading up to their records in the half marathon and marathon distances. Furthermore, while your event will certainly be most competitive, it is not going to grab the attention of an athlete on the level of the aforementioned runners. Therefore, I do not see how you can deny elite entry to an athlete of my level. Lastly, from looking at last year's results, I would hardly call these times exceptional.


MacIek Miereczko Searcy AR









Bernard Manirakiza Austin TX








Andrew Cook Denton TX









Gilbert Tuhabonye Austin TX







Jordan Kinley

I haven't heard anything back. To be continued...

Missed the Bus

Time: 60:05
Distance: 9-10 miles

Ran from the Lodge on a loop that I did last week for the first time. It runs in through campus, left on Pickard and heads out to Scotty D.'s house. I was running a bit quicker than normal b/c I had a meeting to get to with my academic adviser. Not that it made any difference to run quicker b/c I was shooting for time. I had to add on in the parking lot of the Lodge for about 3-4 minutes.

I rushed upstairs to shower, change and put together the materials I needed for the day. I was about 30 seconds too late to have any shot at catching the bus when I made it outside. For once the bus came on time and it fucked me. I had to run to the next closest bus stop with all my shit... but I made to my meeting on time.

Monday, October 29, 2007

Double Run

Time: 50:05
Distance: 7 miles

Ran the normal loop that I do after work with the running group. The weather was pretty nice and the wind wasn't blowing that hard. The legs were feeling good so I was able to clip along nicely. I came back to the front of OK Runner around 43:30 and then looped across the street to kill time until Gus and Anna returned from their walk.

Went to Bison Witches for the first time last night. It was me Gus, Anna, and Oscar. Had a good laugh at Gus' expense when he asked me if I knew any Japanese to say to the owners of the Chinese restaurant next door to OK Runner.

Sutton Woods

Time: 66:20
Distance: 10 miles

Ran from the Lodge to Sutton Woods. Did a couple loops of the 1.5 mile trail before heading back. The trail was dry and quiet. Must be too cold for the morning walkers. I tried to make the run a little quicker than last week. Turned out to be a few seconds faster. The last two miles were run in 11:50 or so (corner of Ponca and Almeida).

Week in Review

Time: 814:23
Distance: 116 miles

Not certain how my miles climbed that high this week. I really only had two big days that pushed the envelope of being over 20 miles. Felt good for the most part on all my runs. It was nice to win another $300 this weekend. Tarpy is a bastard for only having to run 27:30 and picking up $500. Next week's training will hopefully be a bit more structured. If things continue to go well, I think I can get close to running under 30:00 minutes for the 10k at The Thanksgiving Day Race.

Sunday, October 28, 2007

Morning Run

Time: 68:01
Distance: 10 miles

Ran from the Lodge, out towards the GT, along Robinson heading west, left just past the golf course, ran along 24th until Brooks, left at Brooks, through campus to the Lodge. Good run. It was beautiful out this morning. Weather was damn near perfect. The left hamstring was a bit tight. No mention of the right achilles. Just a good day to run. Pace was quick but comfortable. Probably in the 6:20 range, but not totally sure.

Saturday, October 27, 2007

Double Run

Time: 34:42
Distance: 5 miles

After driving home from Irving, Dallas directly after picking up my $300. I headed in to work at OK Runner. We were proper slammed when I got there but things settled down about an hour later. The few hours of work were enough rest for me to get in a double run. I definitely didn't need it for the mileage but I was killing time on returning the rental car and my legs felt like ass. I ran out to Tecumseh before turning and coming back. The legs didn't feel all that bad. My right achilles felt like it could be just slightly irritated due to the lack of sleep last night, the cold weather and the racing this morning. Hopefully, some good rest will shake things out of it this evening.

Four Seasons 5k/10k

Time: 114:29
Distance: 20 miles
Race Times: 5k - 16:13, 10k - 31:20

Rented a car late last night from the airport. Drove most of the way down to Dallas, stopping in some hotel parking lot just off the freeway. Slept for a couple hours before driving the rest of the distance. Arrived at the Four Seasons Resort and Spa well before dawn. Used the bathroom and should have stolen some coffee but didn't want to get kicked off the premises. It was an incredibly nice hotel in a decent location surrounded by a golf course and rolling hills.

I did my w/u for the race in the really nice neighborhood across the street from the resort. I bet a few members of the Dallas Cowboys live over there. W/u 20:02 nice and slow. Today's running is going to be more of a workout. Tom wants me to get in around 30k worth of work consisting of the 5k, a little jog in between, the 10k and then another 5 more miles.

The 5k was first at 8:15. The pace went out really slow for the first mile, partly b/c it was uphill but mostly b/c nobody really wanted to take the lead. There was a group of about 7 through the mile in 5:27.70. I was in yellow and surrounded by a group of Luke's Locker guys in orange. I never saw a two or three mile split so I just have the final time that can be found here. It was a little difficult to get moving the last 400m. My legs were cold and stiff. Clint Bell gave me a good run but I was able to kick past him the last 150m. After the race I quickly put my pants and long sleeve back on to head back on the course. I probably ran just under two miles in 11:44. Hit some water and a bathroom before getting ready for run number two.

Just before the 10k I saw that John Ekulan was there. However, one of his buddies expressed that he was only training two days a week. I wasn't sure how the hills were going to be or how fit John was, but I wanted to get in a good effort and win another $150. As usual, John took the pace out hard up the hill and went through the mile fast than my 5:07.70. Over the next mile I worked up to him and we hit two miles in 10:08.12 (5:00.42). We ran together for about a mile just settling into a decent clip. We made a left hand turn and were going slightly uphill when John just decided to stop, drop and tie his shoe. I couldn't tell if he really needed to tie the shoe, or if he just wanted to tie it. Anyway, that was the last I saw of him. I went through 4 miles in 20:37.73 (10:29.61 two mile split), 5 miles in 26:01.38 (5:23.65) and finished in 31:16.90 (5:16 or so). I'm not sure if the mile markers were accurate but there was a significant hill between miles 4 and 5. It also looks like I closed the last 1.2 miles in 5:16ish which I don't believe. Either way results are here.

Once I was done, I switched into the Nike Zoom Elites, had to take a few photos with the 2nd and 3rd place finishers, and was off to re-run the course. I wasn't happy about having to get back on a rolling hilled course, but it was going to be a good day of training. I hit splits of: 11:29.29 at two miles, 23:09.51 at four miles (11:40.22) and basically shut it down from there. The next mile was 6:06.95 and final was 5:55.44 for 35:11.90 total for 10k number two. I rushed over to the food tent to see what was left. Surprisingly, a good amount of bagels, yogurt and granola bars were still on the table.