Time: 80:51
Distance: 12 miles
Ran from the Lodge in towards campus and out Jenkins. There was a decently stiff breeze out of the south that made running to Cedar Lane a struggle. Hooked a left east and ran on Cedar Lane for a couple miles until 48th. Starting taking my splits to see how I was running at the end of a high mileage week.
How does this sound: (1) 5:55.74, (2) 5:52.94, (3) 5:43.17, (4) 5:57.39, (5) 5:54.39. Those splits were from (1) 36th to 48th on Cedar Lane, (2) 48th to Hwy 9, (3) Hwy 9 to Lindsey, (4) Lindsey to 36th, (5) Lindsey to 24th. Felt pretty good. Would have been nice to have a partner to run with but the pace was solid.
Sunday, September 30, 2007
Saturday, September 29, 2007
Short Lloyd Noble
Time: 46:29
Distance: 7 miles
Came home from Dallas, dropped off the rental car and took a nap. Did a little reading on sponsorship and then laced up the shoes again. Went out on the abbreviated Lloyd Noble Loop. Just wanted to shake the legs out. I was feeling pretty good considering the race and 3 hour drive. For the last week my stride was been pretty fluid. I can tell that my knee lift is better than what it was in the spring. Good things to come.
Distance: 7 miles
Came home from Dallas, dropped off the rental car and took a nap. Did a little reading on sponsorship and then laced up the shoes again. Went out on the abbreviated Lloyd Noble Loop. Just wanted to shake the legs out. I was feeling pretty good considering the race and 3 hour drive. For the last week my stride was been pretty fluid. I can tell that my knee lift is better than what it was in the spring. Good things to come.
State Fair 5k Run
Time: 65:13
Distance: ~10 miles
Showed up to the Texas State Fair grounds around 7:45 and found out I would have to pay $10 to park. I went back on the street and opted for a lot guarded by a man sitting in his Cadillac eating McDonald's. He looked like a trustworthy fellow, so I threw him 5 bucks and headed over the race. Learned that we would have to take a tram to the starting line which was near a park outside of the fairgrounds. This means I could have save my five dollar menu chicken sandwiches and parked on the street. I was a little pissed at this point.
W/u 18:38 on the streets surrounding the park. Oh, it wasn't really a park but more of a grass patch. I was lucky enough to find Malcolm X Blvd. that was about in the same condition as most MLK Blvd. There was a store called Tycoon Threads on one of the streets I happened to run on.
Tom wanted me pressing pretty hard throughout the race and I took him literally. I lined up and was out quickly. A decent runner from the Dallas area followed a couple steps behind me through the mile in 4:36.07. He must have been shocked at the split b/c he immediately backed off to take second. I ran the second mile in 4:49.9 and finished up with a 4:58.03. I wasn't able to lift as well as I would have like the last 800 meters which is why I slowed. Ended up crossing the finish line in 14:55 and winning a couple plane tickets on SouthWorst. Results can be found here.
C/d 31:40 with the guy who took third. He went to BYU for a couple years and was Josh McAdams former roommate. He was in town for his buddy's bachelor party. He also said he used to be coached by Jason Lunn.
Distance: ~10 miles
Showed up to the Texas State Fair grounds around 7:45 and found out I would have to pay $10 to park. I went back on the street and opted for a lot guarded by a man sitting in his Cadillac eating McDonald's. He looked like a trustworthy fellow, so I threw him 5 bucks and headed over the race. Learned that we would have to take a tram to the starting line which was near a park outside of the fairgrounds. This means I could have save my five dollar menu chicken sandwiches and parked on the street. I was a little pissed at this point.
W/u 18:38 on the streets surrounding the park. Oh, it wasn't really a park but more of a grass patch. I was lucky enough to find Malcolm X Blvd. that was about in the same condition as most MLK Blvd. There was a store called Tycoon Threads on one of the streets I happened to run on.
Tom wanted me pressing pretty hard throughout the race and I took him literally. I lined up and was out quickly. A decent runner from the Dallas area followed a couple steps behind me through the mile in 4:36.07. He must have been shocked at the split b/c he immediately backed off to take second. I ran the second mile in 4:49.9 and finished up with a 4:58.03. I wasn't able to lift as well as I would have like the last 800 meters which is why I slowed. Ended up crossing the finish line in 14:55 and winning a couple plane tickets on SouthWorst. Results can be found here.
C/d 31:40 with the guy who took third. He went to BYU for a couple years and was Josh McAdams former roommate. He was in town for his buddy's bachelor party. He also said he used to be coached by Jason Lunn.
Shakeout
Time: 14:38
Distance: 2 miles
I drove down to Flower Mound, TX last night to stay with J.B. Lagos and the Casaly's. I got in around 9:30, grabbed some food and watched some sportscenter. Woke up in the morning and went for little jog to loosen up before driving in to Dallas. Legs felt really good on the shakeout which is unusual.
Distance: 2 miles
I drove down to Flower Mound, TX last night to stay with J.B. Lagos and the Casaly's. I got in around 9:30, grabbed some food and watched some sportscenter. Woke up in the morning and went for little jog to loosen up before driving in to Dallas. Legs felt really good on the shakeout which is unusual.
Friday, September 28, 2007
Morning Run
Time: 77:15
Distance: 11 miles
Met Scotty D. at the corner of Jenkins and Lindsey. We went on a little jaunt around the surrounding neighborhoods. Pace was very casual which was nice. I felt steady and smooth for most of the run. Had a good time last night at O'Connell's for Jason's birthday. I'll be looking to go sub 15 tomorrow down in Dallas.
Distance: 11 miles
Met Scotty D. at the corner of Jenkins and Lindsey. We went on a little jaunt around the surrounding neighborhoods. Pace was very casual which was nice. I felt steady and smooth for most of the run. Had a good time last night at O'Connell's for Jason's birthday. I'll be looking to go sub 15 tomorrow down in Dallas.
Double Run
Time: 40:45
Distance: 6 miles
Ran from OK Runner to the Lodge after a day of work. It was another pretty good day for a run with a slight breeze out of the east. Legs were a little sluggish but working. Got to class a little late b/c of the damn bus.
Distance: 6 miles
Ran from OK Runner to the Lodge after a day of work. It was another pretty good day for a run with a slight breeze out of the east. Legs were a little sluggish but working. Got to class a little late b/c of the damn bus.
Thursday, September 27, 2007
Westheimer Workout
Time: 84:38
Distance: 12-13 miles
W/up 26:59 from the Lodge out to the GT. Stopped to stretch just lightly at the pillar just off Robinson St. Tom advised me to get in something like 5 x 2 mins on/2 mins off.
I did just that starting near the pillar and heading north towards the YMCA and then hooked a left to head west. Got in 4 intervals on the roads around the GT before heading out Robinson. On the rest after the 4th interval I went to scratch my ear and my earring popped out. I had to stop and look for it, but couldn't find it. I continued on to finish the last interval in anger with the wind at my back. I was running pretty hard given the extra rest, being pissed off and being wind aided. Luckily, I found the earring on my way back past the spot where it popped off. Total run time of the workout ended up being 29:17 (on/off, plus a bit of a short c/d back to the pillar).
C/d 28:22 back to the Lodge on the route that runs past Norman HS.
Distance: 12-13 miles
W/up 26:59 from the Lodge out to the GT. Stopped to stretch just lightly at the pillar just off Robinson St. Tom advised me to get in something like 5 x 2 mins on/2 mins off.
I did just that starting near the pillar and heading north towards the YMCA and then hooked a left to head west. Got in 4 intervals on the roads around the GT before heading out Robinson. On the rest after the 4th interval I went to scratch my ear and my earring popped out. I had to stop and look for it, but couldn't find it. I continued on to finish the last interval in anger with the wind at my back. I was running pretty hard given the extra rest, being pissed off and being wind aided. Luckily, I found the earring on my way back past the spot where it popped off. Total run time of the workout ended up being 29:17 (on/off, plus a bit of a short c/d back to the pillar).
C/d 28:22 back to the Lodge on the route that runs past Norman HS.
Wednesday, September 26, 2007
Double Run
Time: 40:27
Distance: 6 miles
Ran from OK Runner to Campus Lodge. It was a beautiful day out to run. A slight breeze was blowing out of the east which was the direction I was heading. I was still feeling a little sluggish, but I had on a new pair of Supernova Control 10s. Quickly showered, changed and hopped on the bus to get to class.
For dinner, I'm pretty sure I ate a vending machine size bag of pretzels, chex mix, a frozen yogurt from Braum's on the walk home from class, and a Nestle cookie once I got home. I still probably lost weight.
Distance: 6 miles
Ran from OK Runner to Campus Lodge. It was a beautiful day out to run. A slight breeze was blowing out of the east which was the direction I was heading. I was still feeling a little sluggish, but I had on a new pair of Supernova Control 10s. Quickly showered, changed and hopped on the bus to get to class.
For dinner, I'm pretty sure I ate a vending machine size bag of pretzels, chex mix, a frozen yogurt from Braum's on the walk home from class, and a Nestle cookie once I got home. I still probably lost weight.
OU Golf Course
Time: 65:06
Distance: 10 miles
Ran from the Lodge to campus on Brooks. Had a little boy point and say, "ooh belly and nipple." I'm pretty sure he wasn't referring to the ring but I gave him the glare of death mostly b/c his father was right there. Continued up to Jenkins and on to the OU golf course. Made a pretty simple loop of it before exiting and heading on to Constitution, over Hwy 77 and on toward the Hitachi campus on Imhoff. Tried to find this grass loop that everyone talks about, but I only came across an open field. Not the worst, but certainly not the best. Headed back 24th until Irving Middle School where I ran a partial loop of the XC course. Ended back at the Lodge making a loop around the pool for extra time. Legs felt about as rotten as they should after yesterday.
Distance: 10 miles
Ran from the Lodge to campus on Brooks. Had a little boy point and say, "ooh belly and nipple." I'm pretty sure he wasn't referring to the ring but I gave him the glare of death mostly b/c his father was right there. Continued up to Jenkins and on to the OU golf course. Made a pretty simple loop of it before exiting and heading on to Constitution, over Hwy 77 and on toward the Hitachi campus on Imhoff. Tried to find this grass loop that everyone talks about, but I only came across an open field. Not the worst, but certainly not the best. Headed back 24th until Irving Middle School where I ran a partial loop of the XC course. Ended back at the Lodge making a loop around the pool for extra time. Legs felt about as rotten as they should after yesterday.
Tuesday, September 25, 2007
Double Run
Time: 46:13
Distance: 7 miles
Ran short Lloyd Noble from home after work. Not really sure why I needed to run again but it sometimes feels good to shake things out after working all day. Legs didn't feel great but that was to be expected. Also, I ran with a lame looking head lamp so I could see my footing along Jenkins and Chautaqua. Cars will also be able to see me now that it starts getting dark around 7:30.
Distance: 7 miles
Ran short Lloyd Noble from home after work. Not really sure why I needed to run again but it sometimes feels good to shake things out after working all day. Legs didn't feel great but that was to be expected. Also, I ran with a lame looking head lamp so I could see my footing along Jenkins and Chautaqua. Cars will also be able to see me now that it starts getting dark around 7:30.
GT Workout
Time: 94:25
Distance: ~13-14 miles
Woke up early to attack a workout on the GT. Started my w/u at a very casual pace. It was still dark out when I left the Lodge. Slowly made my way over to the track in 27:44. Stretched very lightly and maybe ran a stride.
Tom set up this workout to be 2 x (8 x 400 on/200 off). The pace on the rest was "the faster, the better." I would get a "1 lapper" for recovery which is once around the GT (1200m). Tom said this workout is designed to "learn how to run and press ourselves like Steve Jones or John Doherty." I was just excited that I was going to "cut some shapes."
Target: 2 sets of (8 x 400 in 72/200 off) with the second set faster.
Ended up hitting splits of:
Set 1: 72.13, (55.76), 72.93, (57.26), 71.14, (57.29), 71.38, (55.75), 72.06, (54.08), 71.43, (56.19), 71.43, (55.06) 71.43
Jogged a mile in 7:00.82. Went a full lap around the 1200m and then started the second set on the opposite side, so I would finish the last 100m the wind at my back on the last interval.
Set 2: 71.00, (51.75), 72.33, (52.48), 71.56, (53.56), 72.26, (53.56), 72.25, (52.89), 70.48, (55.39), 70.61, (53.38), 66.81
Total: 38:46
C/d 27:55. Felt great the whole workout. I was a little unsure of how things were going to go. I didn't feel too sharp warming up but once I got going clicking off 72s was pretty comfortable. I settled in nicely to the pace, but wasn't sure how long the powerful step was going to last. I was a little uncertain about the second set as the wind was picking up on the west side of the 400m loop. Felt good to finish fast.
Distance: ~13-14 miles
Woke up early to attack a workout on the GT. Started my w/u at a very casual pace. It was still dark out when I left the Lodge. Slowly made my way over to the track in 27:44. Stretched very lightly and maybe ran a stride.
Tom set up this workout to be 2 x (8 x 400 on/200 off). The pace on the rest was "the faster, the better." I would get a "1 lapper" for recovery which is once around the GT (1200m). Tom said this workout is designed to "learn how to run and press ourselves like Steve Jones or John Doherty." I was just excited that I was going to "cut some shapes."
Target: 2 sets of (8 x 400 in 72/200 off) with the second set faster.
Ended up hitting splits of:
Set 1: 72.13, (55.76), 72.93, (57.26), 71.14, (57.29), 71.38, (55.75), 72.06, (54.08), 71.43, (56.19), 71.43, (55.06) 71.43
Jogged a mile in 7:00.82. Went a full lap around the 1200m and then started the second set on the opposite side, so I would finish the last 100m the wind at my back on the last interval.
Set 2: 71.00, (51.75), 72.33, (52.48), 71.56, (53.56), 72.26, (53.56), 72.25, (52.89), 70.48, (55.39), 70.61, (53.38), 66.81
Total: 38:46
C/d 27:55. Felt great the whole workout. I was a little unsure of how things were going to go. I didn't feel too sharp warming up but once I got going clicking off 72s was pretty comfortable. I settled in nicely to the pace, but wasn't sure how long the powerful step was going to last. I was a little uncertain about the second set as the wind was picking up on the west side of the 400m loop. Felt good to finish fast.
Double Run
Time: 46:37
Distance: 7 miles
Ran short Lloyd Noble from home. Headed out after work from the Lodge. In towards campus on Brooks St., left on Jenkins, right on Imhoff, right on Chautaqua back past the law school. Felt decent. It was dark by the time I was 30 minutes into the run. Legs felt good, just hope they do in the morning for a big workout on the GT.
Distance: 7 miles
Ran short Lloyd Noble from home. Headed out after work from the Lodge. In towards campus on Brooks St., left on Jenkins, right on Imhoff, right on Chautaqua back past the law school. Felt decent. It was dark by the time I was 30 minutes into the run. Legs felt good, just hope they do in the morning for a big workout on the GT.
Monday, September 24, 2007
Sutton Woods
Time: 66:38
Distance: 10 miles
Headed out from the Campus Lodge and headed towards Sutton Woods. Got there feeling pretty good. Ran a couple loops of the trail that runs around the pond. Lap splits were 9:46 and 9:24. Pretty average pace. Headed back after the two loops to finish up back home. Knee felt good this morning. Took a couple aspirin last night before going to bed and maybe it helped.
Distance: 10 miles
Headed out from the Campus Lodge and headed towards Sutton Woods. Got there feeling pretty good. Ran a couple loops of the trail that runs around the pond. Lap splits were 9:46 and 9:24. Pretty average pace. Headed back after the two loops to finish up back home. Knee felt good this morning. Took a couple aspirin last night before going to bed and maybe it helped.
Sunday, September 23, 2007
Week in Review
Time: 697:47
Distance: 104 miles
Good week of training. Got in a decent tempo run and a race that earned some money. Body is doing well. Will have to work on getting completely rid of this little knee niggle that I have. It felt good on the long run and is good once I warm up. Next week will be key to preparing for Japan.
Distance: 104 miles
Good week of training. Got in a decent tempo run and a race that earned some money. Body is doing well. Will have to work on getting completely rid of this little knee niggle that I have. It felt good on the long run and is good once I warm up. Next week will be key to preparing for Japan.
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