Time: 61:33
Distance: 8.08 miles
Pace: 7:36
Map
I was out on the roads this morning with Scott Cooper and Tony Clement, two OU track athletes. School starts in a few days and the athletes are filtering in from around the country. We took a horrible route up to the GT using Berry Rd. I'm not sure why but these two didn't seem to know the side streets that are much quieter. They were also content to jog on the sidewalk. The pace was really slow and it sounded like neither of them got much sleep, but that's not a great excuse. I got to bed late due to the workout and my back isn't appreciating things. My lower calves are tight as well and I'm not sure if stretching is going to help. I need to use my massage stick several times today in hopes of breaking up the garbage.
Showing posts with label GT. Show all posts
Showing posts with label GT. Show all posts
Wednesday, August 19, 2009
Sunday, August 16, 2009
Sunday Long Run
Time: 102:23
Distance: 16.02 miles
Pace: 6:23
Map
Last night I stayed out east of town at one of the houses Scotty D is watching while the owners are out of town. I got a good nights sleep and was up for a long run. Scotty was meeting a student at the GT for some drills and coaching so I decided to make the run end there. Jailhouse wanted me to run the 16 miler as a progression ending at 5:20 pace by 14 miles and jogging the last two.
The pace started out gently from the house and gradually dropped. I was surprised at how humid and warm it already was at 7:45. I started having some troubles around 6 miles but found comfort at Andrew's Park. A little splash of water did the trick and I was able to hit up the GT for some laps around 6:05. The effort increased around the 10 mile mark when I was trying to hit sub-6 minute miles into the wind. Big chunks of the run were run on North Base which was quiet but windy. I made the final push out on Robinson to really cut the pace down as the wind was at my side. Splits of: 7:50, 6:58, 6:47, 6:40, 6:33 6:28, 6:27, 6:11, 6:05, 5:53, 5:48, 5:51 (mostly into wind), 5:43, 5:30, 6:44, 6:43.
Distance: 16.02 miles
Pace: 6:23
Map
Last night I stayed out east of town at one of the houses Scotty D is watching while the owners are out of town. I got a good nights sleep and was up for a long run. Scotty was meeting a student at the GT for some drills and coaching so I decided to make the run end there. Jailhouse wanted me to run the 16 miler as a progression ending at 5:20 pace by 14 miles and jogging the last two.
The pace started out gently from the house and gradually dropped. I was surprised at how humid and warm it already was at 7:45. I started having some troubles around 6 miles but found comfort at Andrew's Park. A little splash of water did the trick and I was able to hit up the GT for some laps around 6:05. The effort increased around the 10 mile mark when I was trying to hit sub-6 minute miles into the wind. Big chunks of the run were run on North Base which was quiet but windy. I made the final push out on Robinson to really cut the pace down as the wind was at my side. Splits of: 7:50, 6:58, 6:47, 6:40, 6:33 6:28, 6:27, 6:11, 6:05, 5:53, 5:48, 5:51 (mostly into wind), 5:43, 5:30, 6:44, 6:43.
Thursday, July 23, 2009
My Old Friend the Grass
Time: 62:05
Distance: 8.64 miles
Pace: 7:11
Our run took us up to the GT for a few loops around the outer 1200m distance. My legs were feeling fantastic and the breathing was really calm while running around on the grass. I haven't done a workout out there in many months, not that I'm saying I miss it. Meagan and I left the grass and ran down Robinson to Westwood for the cut-through. I tried to find the quickest way back to the apartment as the length of the run was adding up. The finishing route left my legs feeling fresh and ready to roll.
Distance: 8.64 miles
Pace: 7:11
Our run took us up to the GT for a few loops around the outer 1200m distance. My legs were feeling fantastic and the breathing was really calm while running around on the grass. I haven't done a workout out there in many months, not that I'm saying I miss it. Meagan and I left the grass and ran down Robinson to Westwood for the cut-through. I tried to find the quickest way back to the apartment as the length of the run was adding up. The finishing route left my legs feeling fresh and ready to roll.
Thursday, July 9, 2009
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.
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).
Monday, July 6, 2009
Returning to the GT
Time: 28:54
Distance: 4.12 miles
Pace: 7:01
Map
After work Meagan and I headed to the GT for an easy run around the 1200m loop. It has been quite some time since I've completed a run entirely on the grass track. The pace started out easy and it took a few minutes before finding a rhythm in the bumpy soft surface. I think I was running a little more vertically this evening and my stride seemed to be a little longer. Regardless, I felt great out there and didn't want to stop. I knew I was going to have to wrap things up because in the morning I'll be doing one of the more difficult workouts in recent memory in terms of pace.
Splits: 7:49, 7:03, 6:52, 6:27.
Distance: 4.12 miles
Pace: 7:01
Map
After work Meagan and I headed to the GT for an easy run around the 1200m loop. It has been quite some time since I've completed a run entirely on the grass track. The pace started out easy and it took a few minutes before finding a rhythm in the bumpy soft surface. I think I was running a little more vertically this evening and my stride seemed to be a little longer. Regardless, I felt great out there and didn't want to stop. I knew I was going to have to wrap things up because in the morning I'll be doing one of the more difficult workouts in recent memory in terms of pace.
Splits: 7:49, 7:03, 6:52, 6:27.
Sunday, June 28, 2009
Slappers
Time: 112:32
Distance: 16.09 miles
Pace: 6:59
Map
We finally caught a break in the weather because when I woke up this morning it was sprinkling a bit. I was told that it was in the upper 60s which is about 10 degrees cooler at the start than recent mornings. I jogged up to the corner of Timberdell and Jenkins where I met up with Carrot Top, Scotty D, Conor Holt and Camille Herron. Conor and Camille are in town visiting family for a few days. Mr. Holt is a former Sooner, OK Runner employee and is the course record holder at the OKC Marathon. He is currently the men's distance coach at Purdue. It was great finally getting to meet the legendary Conor Holt a few nights ago at Jazz in June and even better to put in a run together.
We ran around Norman with no particular direction and even ran into former 1500m school record holder Salah Hussein. Conor gave us a few stories about running in Norman and some of his training philosophies at Purdue. It was a nice change of pace for the longer run. The legs felt strong and I was relaxed for the entirety of the run.
I need to add a new name to the collective list of munters, mingers and wagons. A slapper is basically the equivalent of mmw.
Distance: 16.09 miles
Pace: 6:59
Map
We finally caught a break in the weather because when I woke up this morning it was sprinkling a bit. I was told that it was in the upper 60s which is about 10 degrees cooler at the start than recent mornings. I jogged up to the corner of Timberdell and Jenkins where I met up with Carrot Top, Scotty D, Conor Holt and Camille Herron. Conor and Camille are in town visiting family for a few days. Mr. Holt is a former Sooner, OK Runner employee and is the course record holder at the OKC Marathon. He is currently the men's distance coach at Purdue. It was great finally getting to meet the legendary Conor Holt a few nights ago at Jazz in June and even better to put in a run together.
We ran around Norman with no particular direction and even ran into former 1500m school record holder Salah Hussein. Conor gave us a few stories about running in Norman and some of his training philosophies at Purdue. It was a nice change of pace for the longer run. The legs felt strong and I was relaxed for the entirety of the run.
I need to add a new name to the collective list of munters, mingers and wagons. A slapper is basically the equivalent of mmw.
Sunday, March 29, 2009
Great Morning
Time: 85:46
Distance: 12.57
Pace: 6:49
Splits: 7:13, 6:46, 6:30, 7:00, 7:19, 7:04, 6:49, 6:48, 6:46, 6:39, 6:33, 6:33, 3:45 (.57 miles at 6:36 pace)
Map
After a miserable day of running yesterday, today was much improved. The sun was shining and the wind was absent. I ran from my apartment to Scotty D's house and we toured the streets of Norman while making a quick stop at the GT. The legs were feeling good but the feet weren't because I was running in the Adrenalines. They are definitely not my favorite pair of shoes, but I use them to give a bit more stability to the gait. The GT was in fair condition, but a little soupy in parts.
There is a slight chance that I will run again this evening. If so, I'd like to do some strides so that I could loosen the muscles for tomorrow's workout of 2 x 3 miles.
Distance: 12.57
Pace: 6:49
Splits: 7:13, 6:46, 6:30, 7:00, 7:19, 7:04, 6:49, 6:48, 6:46, 6:39, 6:33, 6:33, 3:45 (.57 miles at 6:36 pace)
Map
After a miserable day of running yesterday, today was much improved. The sun was shining and the wind was absent. I ran from my apartment to Scotty D's house and we toured the streets of Norman while making a quick stop at the GT. The legs were feeling good but the feet weren't because I was running in the Adrenalines. They are definitely not my favorite pair of shoes, but I use them to give a bit more stability to the gait. The GT was in fair condition, but a little soupy in parts.
There is a slight chance that I will run again this evening. If so, I'd like to do some strides so that I could loosen the muscles for tomorrow's workout of 2 x 3 miles.
Thursday, March 26, 2009
Action at the GT
Time: 63:56
Distance: 10.02 miles
Pace: 6:23
Splits: 7:41, 6:38, 6:31, 6:22, 6:16, 6:21, 6:09, 6:07, 6:00, 5:42
Map
The weather continued to be relatively nice this morning and I decided to run up to the GT. I noticed there were a few cars parked in the little lot near the starting point and I hoped the Jamaican's were out doing a workout. I didn't see anybody running on the soft surface but I could see some women were running on the far side road. Not what I was expecting which was a little disappointing. I still ran on the GT for a few laps and the pace was cutting down nicely so I wanted to run on the roads. The body was feeling good and the stride felt strong.
Distance: 10.02 miles
Pace: 6:23
Splits: 7:41, 6:38, 6:31, 6:22, 6:16, 6:21, 6:09, 6:07, 6:00, 5:42
Map
The weather continued to be relatively nice this morning and I decided to run up to the GT. I noticed there were a few cars parked in the little lot near the starting point and I hoped the Jamaican's were out doing a workout. I didn't see anybody running on the soft surface but I could see some women were running on the far side road. Not what I was expecting which was a little disappointing. I still ran on the GT for a few laps and the pace was cutting down nicely so I wanted to run on the roads. The body was feeling good and the stride felt strong.
Saturday, March 21, 2009
Wake 'em Up
Time: 26:46
Distance: 4.00 miles
Pace: 6:40
Map
This evening after work I set out in the direction of the GT. There was a solid wind out of the south that blew me up to the grass in no time. Two loops around the outer section had me feeling a bit fresh. I got to watch a group of peeps play cricket on the north section of the field. I think they were Indian (dots not feathers) and there were about 8 of them playing a clever game of the stuff. I've never understood the rules of cricket and the scoring seems to be even more bizarre. Who remembers this scene???
Before heading back to the apartment I stopped the watch and ran 3 x 200m. I probably averaged 32 seconds, granted I had the wind at my back and it's slightly downhill. Hopefully, when I try the workout tomorrow the legs will be a bit more responsive. I may give it a shot at Sutton Woods but it will depend on the weather in the morning.
Distance: 4.00 miles
Pace: 6:40
Map
This evening after work I set out in the direction of the GT. There was a solid wind out of the south that blew me up to the grass in no time. Two loops around the outer section had me feeling a bit fresh. I got to watch a group of peeps play cricket on the north section of the field. I think they were Indian (dots not feathers) and there were about 8 of them playing a clever game of the stuff. I've never understood the rules of cricket and the scoring seems to be even more bizarre. Who remembers this scene???
Before heading back to the apartment I stopped the watch and ran 3 x 200m. I probably averaged 32 seconds, granted I had the wind at my back and it's slightly downhill. Hopefully, when I try the workout tomorrow the legs will be a bit more responsive. I may give it a shot at Sutton Woods but it will depend on the weather in the morning.
Wednesday, March 11, 2009
Barely a Morning Run
Time: 30:11
Distance: 4 miles
I took a spin up to the GT with Meagan for a light run around 11:30 am. She realized that her schedule had her slated for a double on tomorrow but that wasn't going to fly since she was also scheduled to fly. Yesterday morning I ran skins during the mile repeats but today I was bundled up in long sleeves and pants. A northern front decided to visit for the rest of the week along with some cold winds.
Distance: 4 miles
I took a spin up to the GT with Meagan for a light run around 11:30 am. She realized that her schedule had her slated for a double on tomorrow but that wasn't going to fly since she was also scheduled to fly. Yesterday morning I ran skins during the mile repeats but today I was bundled up in long sleeves and pants. A northern front decided to visit for the rest of the week along with some cold winds.
Sunday, March 8, 2009
D-Jacobs, Scotty D, Meagan and the GT
Time: 52:19
Distance: ~7 miles
This afternoon Meagan arrived to the OK State. She decided that Oklahoma is just as good as any other spring break destination. After Scotty and I picked her up from the airport we changed costumes and took a jog to the GT. We met up with a gentleman visiting from Greensboro, NC that is here for a workshop at the US Postal Training Center. A few days ago he had called the store and asked where some good places to run were. I suggested the few places that would be classified as "good" and he was glad to know there were some spots. A day or two later he stopped by the shop and I immediately knew it was Dwight Jacobs. He is a thin, 40 something black dude with a southern accent and it didn't hurt to see his shirt that was from some race in Greensboro. We exchanged contact information and this morning he gave me a call asking if I was going to be doing any running. The run was set for post-Meagan's arrival at the GT and the crew was feeling good. The weather was perfectly warm with little to no breeze. The legs felt fresh and the body was wanting to run.
Distance: ~7 miles
This afternoon Meagan arrived to the OK State. She decided that Oklahoma is just as good as any other spring break destination. After Scotty and I picked her up from the airport we changed costumes and took a jog to the GT. We met up with a gentleman visiting from Greensboro, NC that is here for a workshop at the US Postal Training Center. A few days ago he had called the store and asked where some good places to run were. I suggested the few places that would be classified as "good" and he was glad to know there were some spots. A day or two later he stopped by the shop and I immediately knew it was Dwight Jacobs. He is a thin, 40 something black dude with a southern accent and it didn't hurt to see his shirt that was from some race in Greensboro. We exchanged contact information and this morning he gave me a call asking if I was going to be doing any running. The run was set for post-Meagan's arrival at the GT and the crew was feeling good. The weather was perfectly warm with little to no breeze. The legs felt fresh and the body was wanting to run.
Monday, March 2, 2009
Monday Run at the GT
Time: 37:45
Distance: 5 miles
Gym: afternoon
I dropped my stretch rope and the gym this afternoon before starting off on a run up to the grass track. The legs were feeling good and the achilles wasn't the least bit noticeable. It was definitely the best it has felt in well over a month. I decided to take a spin on the outer (1200m) loop which might not have been the best choice since I think uneven terrain might cause the achilles to a bit extra work. The grass didn't seem to bother anything but I know having the SuperFeet and Adrenalines on definitely provide much more stability than I normally like. At the gym I lifted a bit and worked my core. Nothing that exciting and probably not even close to the powerlifting that Tom does with his frat buddies.
Distance: 5 miles
Gym: afternoon
I dropped my stretch rope and the gym this afternoon before starting off on a run up to the grass track. The legs were feeling good and the achilles wasn't the least bit noticeable. It was definitely the best it has felt in well over a month. I decided to take a spin on the outer (1200m) loop which might not have been the best choice since I think uneven terrain might cause the achilles to a bit extra work. The grass didn't seem to bother anything but I know having the SuperFeet and Adrenalines on definitely provide much more stability than I normally like. At the gym I lifted a bit and worked my core. Nothing that exciting and probably not even close to the powerlifting that Tom does with his frat buddies.
Wednesday, January 21, 2009
GT Recovery
Time: 41:38
Distance: 6.19 miles
Pace: 6:44
Splits: 7:50, 6:58, 6:34, 6:22, 6:23, 6:22, 1:08 (for .19 miles at 6:08 pace)
Map & Data
I took a spin up to the GT this morning and ran a bunch of laps on the outer loop. I wanted to stay on a soft surface and didn't want to go far. I think this evening I'll be hitting up the Bishop McGuinness track before going to have some Guinness at McNellie's. The hamstring felt okay, but it was a little stiff upon getting up this morning. My right achilles tendon seems a little tight too, I just noticed it for the first time after finishing up with Kristi last night. I've been giving myself mini-massages throughout the day in hopes of increasing some blood flow to the lower leg. I don't need things to fall apart right now after weeks of steady build-up.
Distance: 6.19 miles
Pace: 6:44
Splits: 7:50, 6:58, 6:34, 6:22, 6:23, 6:22, 1:08 (for .19 miles at 6:08 pace)
Map & Data
I took a spin up to the GT this morning and ran a bunch of laps on the outer loop. I wanted to stay on a soft surface and didn't want to go far. I think this evening I'll be hitting up the Bishop McGuinness track before going to have some Guinness at McNellie's. The hamstring felt okay, but it was a little stiff upon getting up this morning. My right achilles tendon seems a little tight too, I just noticed it for the first time after finishing up with Kristi last night. I've been giving myself mini-massages throughout the day in hopes of increasing some blood flow to the lower leg. I don't need things to fall apart right now after weeks of steady build-up.
Tuesday, January 6, 2009
Morning from Main St.
Time: 50:23
Distance: 7 miles
This morning was an easy run from the new pad on Main St. up to the GT and over to the west side of town. I got in late last night to OKC and Scotty D was kind enough to drop me off at my new place. When I left Oklahoma I did so in a hurry and finished moving the day I traveled to California. I was greeted by lots of shoes, unopened boxes and a draft. One thing I was not greeted by was a bed. I made a little nest over in the corner that was quite comfortable and warm. This more or less means I slept on the floor, but I'm okay with that. I enjoy sleeping on couches and the floor isn't too different.
I had never run from there before and I now need to make some new loops. I have lived at the Campus Lodge my entire time in Oklahoma and most of my runs started and ended in the apartment complex. Now that I've changed spots I'm going to find some new places or at least loops to run. I noticed that it only took me just over 9 minutes to get to the GT when in used to take 25 minutes from my old place. My legs felt great and I tried to keep the pace easy. I only had enough time to put in 50 minutes of running but I will get back out there this evening. I just hope the wind holds off.
Distance: 7 miles
This morning was an easy run from the new pad on Main St. up to the GT and over to the west side of town. I got in late last night to OKC and Scotty D was kind enough to drop me off at my new place. When I left Oklahoma I did so in a hurry and finished moving the day I traveled to California. I was greeted by lots of shoes, unopened boxes and a draft. One thing I was not greeted by was a bed. I made a little nest over in the corner that was quite comfortable and warm. This more or less means I slept on the floor, but I'm okay with that. I enjoy sleeping on couches and the floor isn't too different.
I had never run from there before and I now need to make some new loops. I have lived at the Campus Lodge my entire time in Oklahoma and most of my runs started and ended in the apartment complex. Now that I've changed spots I'm going to find some new places or at least loops to run. I noticed that it only took me just over 9 minutes to get to the GT when in used to take 25 minutes from my old place. My legs felt great and I tried to keep the pace easy. I only had enough time to put in 50 minutes of running but I will get back out there this evening. I just hope the wind holds off.
Saturday, December 20, 2008
Long Slow Distance
Time: 120:28
Distance: 16.97 miles
Pace: 7:06 pace
Splits:
8:15, 7:34, 7:12, 7:10, 6:58,
6:41, 7:42, 7:22, 7:14, 7:05,
6:53, 6:50, 6:47, 6:49, 6:43,
6:42, 6:25 (for .97 miles or 6:36 pace)
I'm a little embarrassed that I couldn't manage the .03 to get to 17 miles, but it was a chore just getting to the 2 hour mark. Now that I see it on the screen I should have finished out the full 17 miles, but I wasn't feeling it at the time. Scott Hollingsworth and I put in some time on the feet in the early morning hours. I was out the door at 6:45 am and was hoping to put in 2+ hours so I started off with a trip out to the GT. Carrot Top was running some 1200s out there, but I didn't have much time to chat because I had to make the trip back to pick up the graduate.
I swooped by Holly's house and picked him up around the 45 minute mark. You can see from the splits that when I picked up Scott, who graduates later today, the pace slowed. I was glad to have company but I never felt great during the run. He was feeling a little sluggish too. Usually he's out the door feeling more chipper than both Scotty D and I. Today was not the case and it took him well over 20 minutes for his legs to start feeling good.
I started glancing at my watch constantly around 85 minutes and made the decision that 120 minutes would suffice on this day. It was getting windier about this time and I was glad to have put in 45 minutes before picking Holly up. We are supposed to be getting a cold front this afternoon and it could be nasty by the time the day is over. This partly is why I wanted to get in a longer effort because tomorrow's high is likely to be around 15 degrees. The loop around Irving Middle School was painful, but I was glad to get in the extra minutes. I'll take the recovery day at an easy pace and hopefully will remain on target to hit a hundo.
Distance: 16.97 miles
Pace: 7:06 pace
Splits:
8:15, 7:34, 7:12, 7:10, 6:58,
6:41, 7:42, 7:22, 7:14, 7:05,
6:53, 6:50, 6:47, 6:49, 6:43,
6:42, 6:25 (for .97 miles or 6:36 pace)
I'm a little embarrassed that I couldn't manage the .03 to get to 17 miles, but it was a chore just getting to the 2 hour mark. Now that I see it on the screen I should have finished out the full 17 miles, but I wasn't feeling it at the time. Scott Hollingsworth and I put in some time on the feet in the early morning hours. I was out the door at 6:45 am and was hoping to put in 2+ hours so I started off with a trip out to the GT. Carrot Top was running some 1200s out there, but I didn't have much time to chat because I had to make the trip back to pick up the graduate.
I swooped by Holly's house and picked him up around the 45 minute mark. You can see from the splits that when I picked up Scott, who graduates later today, the pace slowed. I was glad to have company but I never felt great during the run. He was feeling a little sluggish too. Usually he's out the door feeling more chipper than both Scotty D and I. Today was not the case and it took him well over 20 minutes for his legs to start feeling good.
I started glancing at my watch constantly around 85 minutes and made the decision that 120 minutes would suffice on this day. It was getting windier about this time and I was glad to have put in 45 minutes before picking Holly up. We are supposed to be getting a cold front this afternoon and it could be nasty by the time the day is over. This partly is why I wanted to get in a longer effort because tomorrow's high is likely to be around 15 degrees. The loop around Irving Middle School was painful, but I was glad to get in the extra minutes. I'll take the recovery day at an easy pace and hopefully will remain on target to hit a hundo.
Tuesday, July 15, 2008
GT Jogging
Time: 80:05
Distance: 12 miles
Ran in the morning with Scotty D. We didn't do anything special, but we did hit up the GT. My right hip continued to be really sore. It loosened up around 60 mins but until then it was a nuisance. The GT needs to be cut again (I think it was cut two weeks ago) as parts of it were becoming mushy. After running a few loops around the 1200m course we decided to head back. It was amazing at how hard the pavement felt after being on grass for 20 minutes. I think we need to get out there more often.
Distance: 12 miles
Ran in the morning with Scotty D. We didn't do anything special, but we did hit up the GT. My right hip continued to be really sore. It loosened up around 60 mins but until then it was a nuisance. The GT needs to be cut again (I think it was cut two weeks ago) as parts of it were becoming mushy. After running a few loops around the 1200m course we decided to head back. It was amazing at how hard the pavement felt after being on grass for 20 minutes. I think we need to get out there more often.
Tuesday, June 24, 2008
GT Shape Cutting
Time: 83:08
Distance: 12+ miles
Meagan, Scotty D and I started at the OU track this morning with the GT as our destination. It wasn't too warm nor too windy. We jogged our way out to the track nice and easy in 21:38. After a little stretching and contemplating what Scotty and I were going to do, we got to work. Meagan was instructed to run 8 x 800 in ~3:00 after adjusting for the slower surface and wind, so Dizzle and I decided to cut a shape while she jogged for 400m.
Target: pace Meagan's 800 in ~3:00, launch into a 400m ~75 secs.
Splits: 3:03, 74.4, (67), 2:49, 76.5, (58), 3:02, 74.2, (65), 2:58, 73.8, (68), 3:00, 73.0, (70), 3:02, 71.7, (68), 2:59, 71.5, (71), 2:57, 68.7 for 41:28 total.
Good workout all around. Legs responded nicely. The GT wasn't running particularly fast today, but the wind wasn't too bad. I don't think it had been cut in probably 10+ days and the split marks were difficult to spot, but we made it work. Scotty and I goofed after our first 400 which made the second paced 800 a little fast as we tried to catch Meagan. Other than that the workout went smoothly. After the 400m we would loop back and then pace the 800, so the time between the end of the hard interval and the 800m is listed in (). Scotty ran tough on those 400s which I could respect. It was a little difficult finding the right stride on the terrain. It had been quite some time since I'd been out to the GT.
On the way home we ran through Andrew's Park and spotted a mini-water park that we used to our advantage. We had no shame mingling with the 6 and 7 y/o kids that were having a great time. Although my feet were terribly soaked on the remainder of the 20:02 c/d it was well worth it. Once we got back, I did something that I usually never do and that is stretch. Hopefully it helps my right hip loosen up a bit so I can continue this reckless training cycle.
Distance: 12+ miles
Meagan, Scotty D and I started at the OU track this morning with the GT as our destination. It wasn't too warm nor too windy. We jogged our way out to the track nice and easy in 21:38. After a little stretching and contemplating what Scotty and I were going to do, we got to work. Meagan was instructed to run 8 x 800 in ~3:00 after adjusting for the slower surface and wind, so Dizzle and I decided to cut a shape while she jogged for 400m.
Target: pace Meagan's 800 in ~3:00, launch into a 400m ~75 secs.
Splits: 3:03, 74.4, (67), 2:49, 76.5, (58), 3:02, 74.2, (65), 2:58, 73.8, (68), 3:00, 73.0, (70), 3:02, 71.7, (68), 2:59, 71.5, (71), 2:57, 68.7 for 41:28 total.
Good workout all around. Legs responded nicely. The GT wasn't running particularly fast today, but the wind wasn't too bad. I don't think it had been cut in probably 10+ days and the split marks were difficult to spot, but we made it work. Scotty and I goofed after our first 400 which made the second paced 800 a little fast as we tried to catch Meagan. Other than that the workout went smoothly. After the 400m we would loop back and then pace the 800, so the time between the end of the hard interval and the 800m is listed in (). Scotty ran tough on those 400s which I could respect. It was a little difficult finding the right stride on the terrain. It had been quite some time since I'd been out to the GT.
Tuesday, January 29, 2008
Tom McArdle is the Wost Coach Ever
Time: 89:55
Distance: 13 miles
I spoke with my coach last night about this weeks training. I mentioned that it was going to be terribly windy for the next few days and that perhaps the training should be structured to accommodate the conditions. Tom gave me a call back and had a pretty good workout in mind for the GT.
Target: 3 sets of 800 hard - 400 easy - 400 hard - 400 easy - 800 hard - 400 easy. 800s in 2:30, 400s in 72. The easy sections were at my choosing. The times for the workout were already adjusted for windy weather.
As I was warming up to the GT I could tell the workout was going to be stupid. At a couple points I was almost at a standstill b/c the wind was so strong. I knew once I was out at the field that things would only be worse, so I considered bagging the workout and making it a morning run. I knew that the wind would die down in the evening, but I wouldn't have time to workout until after 9 pm. I weighed my options A) workout now when it was warm and windy or B) workout in the dark when it was cold and not windy. I chose option A. Not sure if it was the right decision after warming up for 29:33.
Splits: 2:41.54, (1:46), 72.06, (1:49), 2:32.98, (1:54)
2:35.83, (1:54), 71.82, (1:51), 2:37.07, (1:51)
2:37.25, (1:50), 73.62, (2:06), 2:33.94, (1:57) 36:15 total for 6 miles (not even 6 minute pace)
What an absolutely brutal day! At a couple points when I was running west into the wind it felt like someone had a rope tied to my back and was pulling in the other direction. The wind was probably in the 30s, maybe even gusting to 40 mph. Not a good way to get in work. I could never relax b/c I was either struggling into the wind or my stride was being blown all over the place. I'm not even sure if my heart rate got elevated b/c I averaged over 6 minute pace. Tom has clearly forgotten what a windy day in Oklahoma is really like. He's been off in Kentucky making love to his cousin or sister and not worrying about the "slight breezes" we have he in the OK state.
On the cool down of 24:07 the winds changed and the front hit. Instead of blowing out of the southwest, a brisk wind from the north came in and immediately it dropped 10-15 degrees. I guess I'm happy I got a little work in before it turned cold again.
Distance: 13 miles
I spoke with my coach last night about this weeks training. I mentioned that it was going to be terribly windy for the next few days and that perhaps the training should be structured to accommodate the conditions. Tom gave me a call back and had a pretty good workout in mind for the GT.
Target: 3 sets of 800 hard - 400 easy - 400 hard - 400 easy - 800 hard - 400 easy. 800s in 2:30, 400s in 72. The easy sections were at my choosing. The times for the workout were already adjusted for windy weather.
As I was warming up to the GT I could tell the workout was going to be stupid. At a couple points I was almost at a standstill b/c the wind was so strong. I knew once I was out at the field that things would only be worse, so I considered bagging the workout and making it a morning run. I knew that the wind would die down in the evening, but I wouldn't have time to workout until after 9 pm. I weighed my options A) workout now when it was warm and windy or B) workout in the dark when it was cold and not windy. I chose option A. Not sure if it was the right decision after warming up for 29:33.
Splits: 2:41.54, (1:46), 72.06, (1:49), 2:32.98, (1:54)
2:35.83, (1:54), 71.82, (1:51), 2:37.07, (1:51)
2:37.25, (1:50), 73.62, (2:06), 2:33.94, (1:57) 36:15 total for 6 miles (not even 6 minute pace)
What an absolutely brutal day! At a couple points when I was running west into the wind it felt like someone had a rope tied to my back and was pulling in the other direction. The wind was probably in the 30s, maybe even gusting to 40 mph. Not a good way to get in work. I could never relax b/c I was either struggling into the wind or my stride was being blown all over the place. I'm not even sure if my heart rate got elevated b/c I averaged over 6 minute pace. Tom has clearly forgotten what a windy day in Oklahoma is really like. He's been off in Kentucky making love to his cousin or sister and not worrying about the "slight breezes" we have he in the OK state.
On the cool down of 24:07 the winds changed and the front hit. Instead of blowing out of the southwest, a brisk wind from the north came in and immediately it dropped 10-15 degrees. I guess I'm happy I got a little work in before it turned cold again.
Wednesday, January 23, 2008
GT Workout
Time: 79:32
Distance: 12 miles
This was the first morning in quite some time when it wasn't windy. However, it was still freezing. I think the weatherman told me it was about 20 degrees when I got out there. I put on some pretty good running tops and pants, and got out the door to warm up to the GT in 26:39. Tom wanted me to get through a tempo run but decided on this workout instead.
Target: 4 x mile in 5:20, 5:15, 5:10, 5:05 with 400 meter jog. The quicker the jog the better.
Splits: 5:11.94, (1:53), 5:11.18, (1:49), 5:13.85, (1:54), 5:08.93, (1:51) for 28:14 total.
Since it was so cold I wanted to take advantage of feeling warm at the start of the workout. I came through the first 800 meters in about 2:36 and just wanted to maintain. I figured that I might not be able to drop the pace once my muscles started to lock up under the cold, so I ran a bit harder than I was intending to in the beginning. It seemed to work out decently well. I felt a little stiff on the last 800 meters of the third mile. My right hip was lagging behind. I think on the final interval I ran splits of 2:36/2:32.
Not a bad workout. I'll definitely take this one considering the weather. The 400m recovery was key for this workout going well. I was almost able to warm up a bit before pressing into another hard effort.
C/d back to the Lodge in 24:39. Showered and hurried to catch the bus in order to meet with my academic advisor and finish an article for the Oklahoma Daily.
Distance: 12 miles
This was the first morning in quite some time when it wasn't windy. However, it was still freezing. I think the weatherman told me it was about 20 degrees when I got out there. I put on some pretty good running tops and pants, and got out the door to warm up to the GT in 26:39. Tom wanted me to get through a tempo run but decided on this workout instead.
Target: 4 x mile in 5:20, 5:15, 5:10, 5:05 with 400 meter jog. The quicker the jog the better.
Splits: 5:11.94, (1:53), 5:11.18, (1:49), 5:13.85, (1:54), 5:08.93, (1:51) for 28:14 total.
Since it was so cold I wanted to take advantage of feeling warm at the start of the workout. I came through the first 800 meters in about 2:36 and just wanted to maintain. I figured that I might not be able to drop the pace once my muscles started to lock up under the cold, so I ran a bit harder than I was intending to in the beginning. It seemed to work out decently well. I felt a little stiff on the last 800 meters of the third mile. My right hip was lagging behind. I think on the final interval I ran splits of 2:36/2:32.
Not a bad workout. I'll definitely take this one considering the weather. The 400m recovery was key for this workout going well. I was almost able to warm up a bit before pressing into another hard effort.
C/d back to the Lodge in 24:39. Showered and hurried to catch the bus in order to meet with my academic advisor and finish an article for the Oklahoma Daily.
Tuesday, January 15, 2008
An Embarrassment to the Sport
Time: 88:17
Distance: ~13.75 miles
Woke up this morning and checked the weather. I needed to get out the door pretty early if I wanted to beat the wind. Working out on the GT when it is blowing, really blows. Jogged out to the GT in 26:40 feeling pretty good. Had a couple long sleeve shirts on and some tights over a pair of shorts. I wasn't ready to workout in 30 degree weather as the workout indicates.
Target: 4 mile tempo dropping 5:20, 5:15, 5:10, 5:10. (5 mins recovery). 4 x 200/200 in 33/60.
Splits: 5:16, 7:58 (1.5 miles). Stopped. Jogged 400m. 800 in 2:40. (1 min). 800 in 2:36. (1 min). 800 in 2:35. (5 min recovery). 32.64, (58.74), 32.76, (60.74), 32.81, (63.00), 31.50, (55.94). 36.25 total of 5.75 miles.
Once the workout got tough I basically quit. I'm an embarrassment to the sport. There are workouts that you are proud to put in your log, and there are those that make you cringe. This is one from the latter category. I'm not really sure why I sucked today. I got pretty cold after 2 miles and started to struggle. My breathing wasn't relaxed and I was having a hard time finding a rhythm. After 2.5 miles I stopped and put on a second long sleever while jogging a lap. My intention was to start right back up for another 1.5 miles, but I still felt terrible. So I decided to run 800s of which I never felt great. The only time I felt fluid today was on the 200s. Ouch.
C/d back to the Lodge 25:12.
Distance: ~13.75 miles
Woke up this morning and checked the weather. I needed to get out the door pretty early if I wanted to beat the wind. Working out on the GT when it is blowing, really blows. Jogged out to the GT in 26:40 feeling pretty good. Had a couple long sleeve shirts on and some tights over a pair of shorts. I wasn't ready to workout in 30 degree weather as the workout indicates.
Target: 4 mile tempo dropping 5:20, 5:15, 5:10, 5:10. (5 mins recovery). 4 x 200/200 in 33/60.
Splits: 5:16, 7:58 (1.5 miles). Stopped. Jogged 400m. 800 in 2:40. (1 min). 800 in 2:36. (1 min). 800 in 2:35. (5 min recovery). 32.64, (58.74), 32.76, (60.74), 32.81, (63.00), 31.50, (55.94). 36.25 total of 5.75 miles.
Once the workout got tough I basically quit. I'm an embarrassment to the sport. There are workouts that you are proud to put in your log, and there are those that make you cringe. This is one from the latter category. I'm not really sure why I sucked today. I got pretty cold after 2 miles and started to struggle. My breathing wasn't relaxed and I was having a hard time finding a rhythm. After 2.5 miles I stopped and put on a second long sleever while jogging a lap. My intention was to start right back up for another 1.5 miles, but I still felt terrible. So I decided to run 800s of which I never felt great. The only time I felt fluid today was on the 200s. Ouch.
C/d back to the Lodge 25:12.
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