Cutting Shapes

Time: 42:23
Distance: 5.5 miles

This morning I ran over to the OU track to cut a few shapes. I wasn't completely set on the workout that I was going to run but I knew that I needed to put in 6-8 400s around 72 second pace. The warm-up to the track took 14:24.

Target: 6-8 x 400m in 72 with 200m jog.
Splits: 71.54, (60), 71.83, (62), 69.32, (64), 69.42, (2:30).
After the 4th interval I jogged 200m, rested for another 90 seconds and then picked up the pace.
67.01, (30), 66.83, (25), 32.68, (20), 32.77.

I used the two faster 400s to see if I could respond to shorter rest without completely locking up. I finished with a couple 200s because I needed to really cut down the rest to roughly the same about of time it is going to take to drink a sno-cone. This could be rough.

C/d back to the Lodge in 13:02.

OU v Kansas

Time: ~12 min.
Distance: 1.5 miles

A dude in a Sam Bradford uni and Bill Simms. "It's not barbecue, it's boomer-q."

I got home from work just after the start of the 4th quarter of the #4 OU v #16 Kansas game. The Sooners were in control and up by 3 touchdowns when I decided to lace up the Lunatrainers and head to campus. I ran in along Brooks as some of the fans were leaving to go home. Everyone was looking at me a little funny which I attributed to the fact that I was simply, well, running. I made it close to the Duck Pond and when the looks continued I looked down and realized that I was wearing KU colors. I had on the Brooks HVAC short (I'd post a link from the Brooks' website but apparently they don't feel the need to post it online) along with a Brooks Element Jacket which made me look kinda like this guy. Okay, maybe not but still I overlooked the fact that it was a bad idea to wear my Brooks gear. I was only trying to support the brand. Meagan knows how hard that is for me to do.

I navigated my way through the crowds to meet up with Holly over by his tailgate. I enjoyed a beer with him before moving on to the short bus where Craig and his buddies were hanging out. The set up at the short bus was pretty good, but it would have been better if they had a tv hooked up. The funniest scene of the night was the three motorcycles lined up with their wheels turned to make them look cooler and then Craig's Huffy bike lying on the ground. I enjoyed a few beers and even took a hit from a bag-o-wine. I tried to teach them to slap the bag afterwards but it didn't catch on. I left for home shortly after Craig rode off on his Huffy.

The Beer Was a Bad Choice...

Time: 44:51
Distance: 6.25 miles

After a day at work and staying past closed it was time to get out for a run. I missed the McNellie's Pub Run training event that was hosted by Stu and Holly up in the city. Instead Craig suggested that I take a small bottle and fill it with beer and drink it on the run home. I grabbed one of the orange Fuel Belt 8 oz. containers and filled that sucker up. I downed the remaining for ounces from the Coor's Light bottle which gave me a glimpse of how bad beer miling really is. Anyway, I chatted with Craig and Anna for another 20 minutes before finally leaving for home. I jogged up Robinson before cutting in near the Westwood Golf Course where the streets are much quieter. When it was time to drink I popped open the top and immediately beer started foaming over the top. I put the nozzle to my lips and was greeted with Coor's froth and a bit of liquid. Not a great experience. I drank a couple ounces before realizing that all hope was lost and I squeezed the rest out. Such a shame.

The rest of the run was relatively pleasant. The weather was a bit chilly but I had a decent wind at my back for a majority of the run. The legs felt good as did the hip.

Kenyan Lifestyle...Kinda

Total Time: 135:49
Total Distance: 19.93 miles
Part I
Time: 40:07
Distance: 6.25 miles
Pace: 6:25
Part II
Time: 64:37
Distance: 9.56 miles
Pace: 6:46
Part III
Time: 15:26
Distance: 2.01 miles
Pace: 7:41
Part IV
Time: 15:39
Distance: 2.11 miles
Pace: 7:24

This morning I watched a few races live on NBC's Universal Sports. First up was the 1/2 Marathon World Championships this morning live from Rio de Janeiro. The Eritrean Zersenay Tadese took command early and ran away with it. I think the women ran too. Next up was the Chicago Marathon which was blazed in 2:06:25 by Evans Cheruiyot. The two man battle was impressive to watch deep into the race. I saw that Boaz Cheboiywo rabbitted early on and took the leaders through 10 miles around 4:45 pace.

Part I
I was amped up on 30 ounces of French pressed/plunged coffee by the conclusion of the races and decided to go out for a run. I contemplated doing a workout on the track to get ready for the MCM Beer Mile but that wasn't to be. Instead I ran over to OK Runner and happened to see that Craig's FJ Cruiser was parked out back. I went inside and chatted with him for 10-15 minutes, drank some water, used the bathroom and gave Lance a hard time (Lance is Craig's dog).

Part II
I had the wind at my back for the majority of the first part of the run and I decided to take this next section easy. I ran back east the same as yesterday down 36th and over Lindsey. Along the way I got a brilliant idea to run straight to Scotty D's house, pick him up for a jog to The Library for happy hour and pizza, but then I realized that I didn't have my i.d. on me. I continued running along Lindsey St. and decided to go by Scotty's anyway. He was taking a nap, but was summoned to come out and play. He liked my Library idea but that meant I had to run back to Campus Lodge for me to get my driver's liscense. Scotty biked alongside as I ran to the apartment, made a change of shoes, socks, shorts and shirt, grabbed my i.d. and chugged some water. At this point I had nearly 16 miles on my feet but I was feeling good and thought a few more couldn't hurt. We'll see how this pans out tomorrow.

Part III
Scotty brought his running shoes and was willing to test out his foot on a jog from the Lodge to The Library. We kept the pace slow which I desperately needed. I still was running on 30 ounces of coffee and a lemonade Gatorade that I pinched from Dizzle's house. It's okay though because he pinched it from the OU footbal team. We arrived at The Library where I enjoyed two Brown Owl Ales and Scotty had the IPA. We put in an order for a BBQ chicken pizza that rounded things out. We were getting ready to leave but needed to put in a little McNellie's Pub Run/beer mile training. We both ordered a Coach's Stout and prepared mentally for the run home. After not being able to remember the Irish drinking toast, it was bottoms up. The beer went down smoothly, but it wasn't as thick as a Guinness so it was a bit easier to drink.

Part IV
After 3 beers and half a pizza it was time for the real running to begin. Surprisingly I felt pretty good after a few minutes. I thought I felt a cramp coming on about a mile into the run home but that subsided and I was good to go. This was a good training exercise in running with a full stomach, perhaps simulating the 3rd and 4th laps of a beer mile. I need to start getting in some quicker workouts in order to open up the longs and get the breathing labored. The hardest part in two weeks will be trying to drink a carbonated beverage out of breath.

The body held up pretty good today, but I'll be interested to see how I feel in the morning. I expect everything to be sore including my right ankle which I twisted during Part I today. I made sure to ice my left knee, left achilles, right foot and right hip before going to be tonight. Oh, almost forgot, the title of the post refers to running everywhere in town like the Kenyans, but I don't think they stop to eat pizza and enjoy sno-cones.

Beer Mile

Time: 6:21
Distance: 1 mile
Beers: 4




The showdown between Christian (Bob the Belligerent Beer Mile Champion '06) and I ('07) was today. I haven't been running much these last few weeks but this race gave me the motivation to put in some work. Leading up to this race my training has been mainly focused on the drinking. However, on Sunday I went to the track and ran 3 x 400, 800m, 3 x 400 in 68, 68, 67, 2:28, 68, 69, 61. On Monday at Jilane and Tony's Big 12 party I decided Tecate was the beer of choice, not because it is Mexican but due to the fact I could drink one in under 12 seconds.



The race started a little late because the graduating class of '08 is terrible at golf. It took those slags over 6 hours to play a round of golf. Finally, once everyone was present and the PBRs were unloaded we got started. Christian was first off the line followed by John Haenle and myself. I slowly closed the gap over the 400m that was rumored to be run in 65 seconds. On the second beer I beat Tabib off the line and it was over from there. I planned on running 6:00 or better but my third and fourth beers were rather pathetic.

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.